“Most of us spend too much time on what is urgent and not enough time on what is important.” – Stephen Covey

Thought of the Day

Fitness is something we all know is important. Yet, when we have a busy week, drama arises, or we get buried by work or school, we often neglect our training. I’ve seen this happen to people from all walks of life—training when it’s convenient but not staying committed when the road gets bumpy.

There have been many days I’ve dragged myself into the gym or onto the mats—not because I wanted to, but because it is important. Without my in-gym training, I wouldn’t be able to do the things that matter outside of it. Knowing this doesn’t make the commitment easier, but it does help me better balance other areas of life—even when everything feels like it’s falling apart.

Your child may not fully grasp how important it is to balance fitness with school and other activities. As adults, we should strive to model this effectively ourselves. Have a crazy deadline at work? Preparing for a massive family event? Show them you can still make time for what’s important, even in the chaos of life.

If you’re not managing your own fitness, the least you can do is help your child manage their time so they can stay consistent with theirs. Support their fitness journey as they navigate school and life.

Lately, I’ve heard so many reasons why fitness needs to take a back seat “for now.” Guess what—there will always be a reason not to train, and some of them will seem totally valid. While reviewing material for my upcoming NCCP course, I was reminded of something I learned years ago: “Miss one day of training, and it’s easy to miss another… and another.” That road leads to excuses, not progress.

It won’t always be easy, but showing up and committing when it’s not convenient is what keeps you moving forward. If you need help showing your kids how to stay committed to important things like health and fitness, reach out to the Empower team. We’re here to model how to balance fitness with all of life’s demands.

We all get busy. We all get pulled in different directions. Don’t get bogged down by every urgent thing that comes your way. Get out there, take care of what truly matters, and keep building your fitness. That effort is not only important to you—it’s important to the people who look up to you.

Thursday

H: 03-08 Warm up (5 min)

Upper body:

wrists, chest, elevated triceps and lats stretch

Leg:

90-90 and up

Cossack lunges

Hamstring stretch with sumo deadlift stance

H: 08-24 Tech (16 min)

Sumo deadlift high pulls

• Sumo deadlift

• Sumo deadlift with an acceleration

Then,

The Sumo Deadlift High Pull

Push presses

• Shoulder mobility

• Dip-drive practice

Then,

The Push Press

Points of performance of:

Wall-ball shots, box jumps and rowing

(Adjust screen for calories before start)

H: 25 (27) WOD 3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of push presses

1 minute of rowing calories

Rest 1 minute

♀ 14-lb medicine ball to 9 feet, 55-lb barbell, 20-inch box

♂ 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box

Other weight and box height options:

♀ 6-lb medicine ball to 9 feet, 35-lb barbell, 12-inch box

♂ 10-lb medicine ball to 10 feet, 45-lb barbell, 12-inch box

Stagger 1 min if more than 6 people in the class

(Total time: 18 min)

H: 50 Cool down (5 min)