Last week I spoke about sharing my wins and losses, but I don’t want to use losses. Losses mean defeat and I’m not about defeat right now. Going forward there will be challenges and successes and I’m going to start with the successes from last week.

It was a good week overall. I completed twelve CrossFit sessions in a month for the first time since I started. It took a little hustle to get it done and I certainly felt it for a day or so after. Also, in the wins category, I will count the fun stuff too, which gets me to Brooklyn and seeing Weezer on Wednesday night. We had a great time and I’m grateful to have been able to spend a couple of hours with one of my oldest and dearest friends. Friday was the beginning of the “Doctor Appointment Gauntlet” and both appointments on Friday went well.

There were a few challenges as well. I also had a challenge with CrossFit. During last Monday’s warmup and workout, my lack of flexibility became very apparent. It made me realize I need to focus more deeply in that area and whether it is yoga or pilates, I must make an effort to improve my flexibility and range of motion. Another challenge was the second job. Since you’re getting this essay later than normal, you can tell I didn’t have the time to work on this project as much as I’d like to. Which also led me to the decision that it’s time to leave the second job.

It was not an easy decision to make; as part-time jobs go, it was pretty chill. I liked the people I worked with and while I didn’t get a lot of shifts, they were manageable. However, I’m hoping to start gaining real-world training experience soon and it would really become a third job. So I had what may be my last shift on Sunday and can now really focus on my education and content.

The last challenge of the week was watching my weight run on the higher side. Between not being able to get food prep done, the Brooklyn trip, and just general comfort eating, I did creep up a little bit. Using my weekly averages, the week ending September 27 I was 281.1 pounds and the week ending October 4, I averaged 282.8 pounds. This reflects an average gain of 1.7 pounds or 0.6 percent of my body weight. Overall, while I’m not thrilled to see the increase, this change over the two weeks is well within normal fluctuations of 1 to 2 percent.

For this week, fortunately it is a more normal week with two exceptions. I may be going to the New York Comic-Con on Thursday and an Oktoberfest celebration on Saturday. I will work to not overindulge, but things happen. Another goal this week will be to try to get some food prep completed. I don’t see it being a full swing, but if I can get a little bit done it’s better than wandering out for a bacon, egg, and cheese! Though not always better. Overall I’m really hoping to keep this week light. Next Friday will be the first anniversary of losing my dad.

I have been doing better than I expected after his loss, but I will never tell you it is any easier. He was very stoic; expressing his emotions was never his strong suit. I’m almost the polar opposite, I can only imagine what he would be saying if he could read what I’ve been writing and sharing over the last couple of months. But I know I am certainly different. I wholeheartedly believe that sharing my feelings and emotions is a good thing. It allows me to learn and grow from them, it also keeps me from exploding!! It also lets me show people that speaking about your emotions is not a curse or weakness. The thoughts and words I have shared over these years are my strength. I understand it is not for everyone, but it works for me and I do encourage others to give it a try. Just understand it is not easy, especially if you are not used to putting yourself out there and realizing you are not alone.

Before I wrap up this week, I am going to start a new section in these posts. It was suggested to me to take a concept from my Personal Training curriculum and present it here. This week and after my challenge last week in CrossFit, I want to touch on the National Academy of Sports Medicine’s (NASM) Optimum Performance Training (OPT) Model. In short, the OPT Model is a planned, systematic, and periodized training program. It contains 3 levels with 5 phases total. What I want to focus on today is Level 1 Stabilization and Phase 1 Stabilization Endurance. The focus of this stage is mobility and flexibility, core and joint stabilization, postural alignment and control, and the beginning of muscular and aerobic endurance. I think of this level as back to basics and it is what I am applying to my current exercise routines. When I started CrossFit in June, I wasn’t ready for the level of complexity some of the movements required. Where I should have been focusing on the basics referenced above, I jumped in with both feet and paid with some minor injuries. After learning about this model, I realized I need serious work in the stabilization level. So, instead of trying to be a hero and lift more than I probably should, I am focusing on my form and function. This is helping me heal those little injuries and improve my range of motion. Once I feel confident in those basic movements, I can begin to increase my weight and start working on more complex exercise patterns. While it’s frustrating to feel like I am at such a basic level, it is going to be important for my long-term wellbeing and progress.

Lastly, I am always on the lookout for new things to write about. If you have a suggestion for something you’d like to see me write about or a question you’d like to ask, you can email me at mike@CorInvictum.com or send me a private message in any of my social media channels.

Have a great week and thanks for reading!

Oh! If you’re wondering about the subtitle, listen to “Pork and Beans” by Weezer.

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Being Unconquerable #2: “Pork and Beans”