Wednesday, December 26, 2012

New Years Rezo for Shezo


Its that time of year. We are coming to the end of 2012 and entering 2013. I am hearing it everywhere. You know what I mean. At holiday parties, the mall, the grocery store, and especially at holiday parties.

"This year I am going to get fit"
"I'm going to stop drinking"
"I'm going to eat better"
"I'm going to try that ____________ (fill in the blank) Diet"
"I'm going to get more sleep" (That one sounds like me)
"I'm going to lose 50lbs"


How many new years resolutions have you made in the past and kept (or haven't kept)? I have learned that when I focus on one thing I get it done. When I think about doing ten things at once I feel like jumping off a bridge and none of it gets done.

Narrow down your resolutions to one or two of the most important things on your list and then focus on those two.

Keep in mind that you should have very specific goals and a way to measure them. I have been getting people to write down SMART goals at the gym. Things they would like to accomplish physically, mentally, or otherwise.

The key is to keep them

Time oriented

Write them down and keep them in a place where you will see them every day. Mark it on your calendar. The due date and a weekly count down (4 weeks until I run 5 miles).

Here was one of mine. I wanted to do a Muscle Up (gymnastics movement) without kipping. I can do 10 of them with the kipping motion (its like adding a bit of momentum to help get you up). I wanted to hit one with control and no kip... The goal was to get one done before Christmas.

It was Specific (Slow and controlled muscle up)
Measurable (either I did it or I didn't)
Attainable (Sure I could do it if I could do kipping)
Realistic (Well it wasn't like going to the Olympics or anything and doing it there)
Time oriented (By Christmas)

Now that I had the SMART goal I needed to work backwards and put in some technical time each day to get this done and learn from my mistakes. This took a little while and I actually hit my goal over a week before Christmas.

Once you hit your goal make sure to put another SMART one in there. This will help to keep you progressing no matter what area the goal is in.

Happy Training


Saturday, September 1, 2012

September 2012 has arrived

Well... Its been a while since I have written on this blog. Things have been insane and amazing at Creative Conditioning's new training studio.

Summer is usually a slower time but we kept busy from the beginning of summer to the end and now with fall here there are several things coming into play.

Kids are going back to school and routine is about to come back into play again.

A few things we have going on at the studio are as follows...

1. More time slots are being opened up on the training calendar. What does this mean for you?
Well there will be more selection for time slots to train in throughout the week.

2. A couple more programs are coming into play. We are planning on introducing Yoga into our studio to balance out our high intensity training and conditioning workouts. At this time we are narrowing down our instructors and time slots for availability. The plan is to have 3-4 yoga classes a week.

3. Our nutrition planners have begun working on our first 30 day challenge for participants. Soon we will have a well balanced, high variety, meal selection plans for participants to incorporate into their lives. This is a plan that will get you to where you want to be and keep you there.

The one thing you have to keep in mind is that anything worth having takes time. This is not a crash diet to get you vacation ready in 30 days. This is a plan to get you healthy and ready for the rest of your life. This will be something that anyone can follow and if for some reason you cant then you just aren't at that stage yet to make the changes you need to.

4. New trainers will be joining us at Creative Conditioning. Check out the "Your Trainers" tab on the Creative Conditioning website over the next couple weeks and see who we are adding to our training team.

I am very critical of who will be training at Creative Conditioning and am not looking for people to just teach classes. The people I bring in to work with our students and community will be people I respect, trust, and admire as trainers and people.

Please post comments, questions or give us a call if you want to discuss what we are all about and why you should be training with us.

Have a great long weekend and see you soon.

Paul Dyck

Thursday, May 24, 2012


Hey Everyone,

Well here you go for tomorrow morning... This will be your last outdoor workout as Monday Morning will be at Creative Conditioning 970 Brazier St! Make sure to bring the usual with out as many layers. This will be the first official morning workout there and I am looking forward to it!

But for tomorrow you are still on your own and stuck outside...

1 Lap warm up around the park ALL TOGETHER. Go at an easy so you can talk while running...

2nd lap its every woman for herself! Push yourselves on this lap.

Starting behind the pavilion with your water and gloves for some more running fun.
1 Lap 15 Burpees
1 Lap 10 Burpees
1 Lap 5 Burpees
1 Lap 30 Push Ups
1 Lap 20 Push Ups
1 Lap 10 Push Ups

Core Work out in front of the pavilion.

Dead bug 30/side
Plank 2 minutes
Bicycle 1 minute
Crunches (elbows and knees coming together each rep) 30 reps
side bridge 1 min/side
Oblique crunches 30/side

And thats all ladies... Have a great workout.


P.S. for those of you not following the blog take 5 freakin minutes and sign up as a follower ;-)p

Tuesday, May 22, 2012

Wednesday May 23rd

Warm up 1 lap of the park.

2nd lap of the park TT (Time Trial) Record time

15 Burpees
15 Air squats (Ass to the ground)
15 Push Ups
15 Box Jumps
15 Dips
15 Tuck Ups (squat down jump as high and explosive as you can and bring your knees up to your chest)

As many rounds as possible in 25 Minutes!

Finish off with 5 min of core from Plank/Side bridge position. DONT DROP!

Use any combination you choose but stay up

Plank, Side bridge, Knees to elbows, Oblique crunch from side bridge, X-C Ski, Opposite knee to elbow, Push ups, Leg abduction HAVE FUN WITH IT!

The gym is almost done. One more inspector to impress. Cross your fingers. I hope we can be inside this friday!


Thursday, May 17, 2012

Friday May 18th

Warm Up

30 Jumping Jacks
30 Air Squats
30 Mountain climbers
30 Squat Jumps
5 rounds of all four exercises.

Running 1 lap of the park (1.2 Miles)

Incline sprints at the foot of the bridge to the top x 10 Easy Jog on the way down.

Main Sets...

Set 1
10 Burpees Every Minute on the Minute for... 10 Minutes ;-) (Do it with a smile and it will feel easier)

Set 2
20 Hip Hikes (Per leg)
20 Deep Squats
20 Dips
20 Reps of Lateral Bounding
20 Sit Ups
As Many rounds as possible in 10 Min (Once again doing it with a smile makes it feel easier)

Enjoy the park as you are almost out of there.


Tuesday, May 15, 2012

Wednesday May 16th

Hey morning crew. Here is your workout. I am off the rest of the week in the morning to get some recovery before things explode next week, Enjoy...

Warm Up

Running 1 lap of the park (1.2 Miles)

Mixed Skipping 5 min

10 min double unders
1 minute on 30 seconds rest between sets. Count your double unders for each minute and write it down during the 30 second rest. Add up your numbers at the end for a total of...

Descending set 10 reps down to 1
10 Burpees (full burpees)
10 Air Squats
Superset the two until you hit one rep as fast as possible.

Same descending reps 10 down to 1
10 Dips
10 Box Jumps
Superset the two until you hit one rep as fast as possible.

Stretch out and have a coffee!


Thursday, May 3, 2012

Friday Morning's DW 5-04-12

Friday Morning DW May 3rd 2012

1.2 Mile run @ Start of workout, 25 Min Mark and 50 Min mark

Between Lap 1 and 2 as many sets as possible
10 Burpees
20 Dips
30 Squat Jumps
40 Mountain Climbers
50 Air Squats

Between Lap 2 & 3
10 Pike Push Ups
20 Box Jumps
30 Modified Burpees (No Push up)
40 Sit Ups
50 Lunges (alternate 25/leg)

Finish with a final lap... When you hit the 25 min mark and the 50 Min mark no matter what set/rep you are on take off on that run!



Tuesday, May 1, 2012

Wednesday May 2nd Daily Workout

Here is Wednesday Mornings park workout.


Warm Up with 10 min Mixed skipping

3 Rounds of
15 Partner Resisted Push Ups
15 Single Leg Squats
15 Full Chest to ground Burpees

5 Min Mixed Skipping
3 Rounds of
15 Dips
15 Single Arm Partner Rows
15 reps of Lateral Bounding (15/leg 30 total)

5 Min Double Unders
3 Rounds of
15 Box Jumps
15 Air Squats
15 Reps of Lateral Bounding (15/leg 30 reps total)

5 Min Double Unders then finish up with a lap of the park ;-)


Sunday, April 29, 2012

Monday May 30th Workout

1 Lap around the park 1.2 Miles

10 Single leg hops on to the 1st step
10 Full Push Ups
10 Squat Jumps
10 Handstand Push ups (or pike push ups)
10 Sit Ups
10 Burpees

For time!

Post coments and time when complete and sign up as a follower please.

Have a great day