Written by: Ashleigh Burns

I’m not strong enough.

One of the most amazing things I have learned and remind myself of everyday is: I
will never be a great weightlifter. It’s true. There’s no judgment there, no hate, and
no irrationality. I can say this, because I have spent the past year of my life in a gym.
Only to find that while I have fixed the problem of xyz, there is still abc. That’s the
name of the game and that’s what we, as weightlifters, sign up for. There is always
something, and hopefully, always will be. If it was simple and mundane like mowing
the lawn, cleaning the house, or re-caulking the bathtub….we’d all save some money
and stay home.

As weight lifters, we consistently think of strong as something we can do, count, and
otherwise prove while wearing a tight stretchy onesie. However, something that I
see and feel in the gym, almost everyday, is a consistent struggle with the strength of
the mind. How is that possible in a Strength and Conditioning gym?

If your mind is a tree then the leaves are your actions. They change in color, size,
vibrancy and are almost always, seasonal. Think of actions you did prior to finding
your highest peak of health, your highest peak of leadership, your best financial
state. They were learned from a season in your life. A time when you needed a
change and found the means to make it. The leaves then fell, new ones grew and
you had a renewed life.

Your actions are a direct reflection of your thoughts. Thoughts are branches.
Branches are responsible for not only outreach but support and upmost, survival.
If the branches (our thoughts) are not supporting the leaves in this common
phenomenon of trunk survival and oxygen supply, what is the tree to do now? Die?

The trunk is your natural state, the wild and primitive way of being, prior to any
ambiance or unnecessary toxicity added by society. Simply put, the trunk is you.
Remove the leaves, remove the branches, and all but cut down the tree…. you are
still you. Even if all that is left is a stump, it’s you.

So who are you? Does your branch support your leaves? Are your leaves brown or
are they green? Does your trunk flourish off the work done by your branches and
leaves or does it strongly disagree?

When you think to your trunk’s greatest state of being and happiest of seasons, what
do you see? Furthermore, what do you see now?

If we don’t like the way our leaves blow or the pace that our seasons change, we
have the power to change it. Then when that doesn’t work, because it won’t due to
labeling something bad, good, or ugly… there is beauty of acceptance. Here and only
here is where you can find the best you can be.

Tuesday S&C Workout:
Seated box jump x4
Cl x1

3 sets:
6 pullups
8 goblet squats
10 burpees
Rest 2 min

Poop Too

Thanks to Paul Chek for the picture and resources for this post. You can check out his book here. I highly recommend it.

Earlier this week, we talked about the frequency and importance of pooping. Today we talk about what your poop looks (and smells) like.

Healthy poop should be robust, float and have an earthy smell. Refer to the picture above. A healthy poop is the cop.

A couple of the unhealthy poops pictured above are:
Diarrhea: This is common in a state dehydration or as a reaction to foods you may be sensitive to like dairy or Gluten. An easy way to fix this is to rehydrate or remove the things that cause your intestine to be sensitive. Diarrhea is also a sign that your body is trying to detoxify.
Pellets: this could also indicate dehydration as well as disfunction of the colon and peristalsis.
Sinker: These often stink as well and indicate a diet high in processed foods or some type of medicinal presence.
The Bodybuilder: This guy usually takes some straining and is common in the presence of too much protein or processed or dehydrated foods.

Depending on the type of poops you are having will indicate how you treat yourself. Only you know what you are experiencing and from this and a simple peek at Wikipedia can give you some insight to whether you should be alarmed. Of course I am here as well, but not everyone is comfortable talking about this, so it’s up to you.

Wednesday S&C Workout:
KBS x6
Wt Pullup x5
Evil wheels x10

3 sets:
200m Farmers Carry
25 ball slams


I overheard my server at the Woodshed talking about how they make their Hummus unhealthy by adding lots of fat to it. I refrained from getting into a conversation with him about it, but feel like I can get some coherent thoughts out to you.

The first part of this guys comment isn’t something I want to talk about right now (hummus), but I would like to talk about fat.
Chefs know that fat is the best way to add flavor to a dish. Whether it’s butter, olive oil or lard, it all has a distinct taste and texture that is desirable to the human palate. Oddly enough, carnivores also prefer the fatty parts of their prey. Actually thats second to their desire for organ meat (natures multivitamin).
So, is our taste for fatty foods misleading at the primal level? I doubt it.


Let’s change speeds for a second. The idea that eating fat, makes you fat has no logic to it. Think for a second. There are a lot of processes that happen in the body upon consumption of any type of food (Protein, Fat, Carbohydrate). Chewing, salivating, stomach acid, bile acids, churning of the stomach and intestines are all part of the process of processing these macronutrients into useable products in your body. So, with these processes in mind, the thought that eating something will result in that same exact substance ending up on your body seems kinda silly right? To recap, fat that goes in your mouth is processed heavily by the body and chemicals in the body can NOT go directly to storage. It must be processed first and converted then reconverted. There are things that more directly convert to stored energy than fat… Carbohydrates.

Next, what is the purpose of fat on your body? Its excess energy (Probably from excess carbohydrates) stored on your body for later. A crucial survival mechanism that has saved the human race for probably millions of years. Now in the time of 7-eleven and In-N-Out Burger that storage mechanism isn’t as important. That’s not the point.

Think about this:
If we store excess energy as fat and our body runs quite well on that stored energy (fat) then why is it dangerous to eat it? Animal fats (saturated fats) are the same thing that is stored on your body, so how much sense does it make that fat is bad?

-Dutch Lowy


Tuesday S&C Workout:
Hg Sn x2
Press x5

Partner Workout:
4 sets:
Partner 1: 400m Row
Partner 2: front plank
switch after row is complete



We all do it, some more frequently than others. Its important to understand that knowing what goes in your mouth and your body is very important, but also what comes out. Your poop tells you a lot about the lifestyle you are living, the food you are eating and the health of your gut.

Your gut health is important because it houses over 80% of your immune system. If its constantly being tested by the foods you are putting in it, your body will struggle to stay healthy.

Many of you may be on some sort of schedule with your pooping and depending on the schedule that is a really good thing. As a father of a two year old an a one month old, I really understand the movement of the poopy train. It should follow meals and come out without straining. There are a couple things that may prevent a regular schedule like this:

Lifestyle: If you are constantly stressed, have a stressful job, or tend to carry lots of stress, you will likely not be very regular, or as regular as you would like.
Toxic foods: Foods that promote disease (processed foods, dairy, grains, industrial seed oils, alcohol) will delay, or accelerate the train. Neither one of these situations is a good thing. Delay too much and pooping is painful, speed it up too much and you are unable to absorb the nutrients you need.
Holding it too much: Hold it in too much and your body thinks its supposed to hold it in and the urge to poop goes away.

This is sometimes a funny subject to discuss with people but for those with issues, it’s sometimes a relief to have this conversation.

The kinds of poops you have are also very important. Stay tuned!

-Dutch Lowy


Monday S&C Workout:
Agility x3
SL Squat x5
Hollow rock x10

odd: 10 cal AD/Row
even: 8-10 burpees

Please remember to do your glute activation and core training EVERYDAY this week! One exercise for each but switch up up each day.
Day 1:
Hip Sn x 3
Hang Sn x 2
FS W/Pause x 3

Day 2:
Cl+Jerk x 1+2
Pwr Jk x 2
Cl Pull + 7 sec negative x 3

Day 3:
BS x 5
3 sets of each:
Max pullups (add wt if necessary)
12 Incline Bench
10 Single arm bent over Row
max (not failute)Close Grip Push ups
Shoulder Flies 8 each way
10 Bicep Curls

Day 4:
Snatch Blocks x 2
Clean x 2
Sn Pull Blocks x 3