Payday! Most of us know when paycheck coming into our household arrives each month, whether it’s every 2 weeks once a month, or 1/15th. My first corporate job was selling insurance and investment services. I was 21 at the time and I remember my boss telling me, “Miles, you need to teach your your clients to pay themselves first.” This resonated with me because it helped me realize that building good financial habits would do nothing but benefit the future me. In the fitness world, planning for your future self is just as important.
We all know that money is great and we need it to survive, but what about your body? What about your mind? What about your mental health? When’s the last time you thought about paying yourself?
Working hard to advance your career at your job/business and even working to advance your family at home (hats off to all you full-time parents!) is great, but YOU still need to advance. YOU still need to be paid. You are ultimately no good to anyone if you can’t take care of yourself first.
There are so many ways exercise can be considered as an investment in your own body. Here are just a few examples of the ‘paycheck’ you can receive each week via exercise:
Build a buffer against sickness and disease
Improve your joint health
Increase your metabolism (hello holiday eating! 🤪)
Boosting energy for better performance at work
Fight against seasonal depression
Save cash (no more need for 2 different sizes of clothes)
Can’t afford a gym? Try setting a timer on your phone and walking 10 minutes out away from your home, and 10 minutes back. Try doing it 3 times a week and notice what it does to your mood. Also research home Yoga routines on YouTube. Find an accountability buddy to check in with you each week. Something is better than nothing.
Apprehensive about coming into a physical gym? No problem! Many gyms like CFSC offer remote personal training and programming so you can keep going at home.
The world is better with you in it, so I ask you to do your part to stick around as long as possible. Pay yourself first.
In the fall of 2007 I’ll never forget those words being spoken to me in the office of my boss and Senior VP of Sales at Philips Electronics. 2007 was memorable for so many reasons. I purchased my first ever home, and had one of the best years in my sales career. Even met my wife Deanna that year!
But as that year went on, rumblings were happening around the country and within my company about an upcoming recession. Back to that fateful meeting…my boss took a big swig of water, a big breath, and said to me, “Miles I’m sorry to inform you that your position has been impacted.”
Shell shocked, and stunned…I had trouble accepting this new reality. Things were going so well for me that year. I was pegged as a rising star within the company with many more promotions to come. But here I was, the company I loved working for so much over the past 4 years no longer had room for me.
What was left to do? Ask why me? Sulk in misery? Get angry?
I had to start asking myself the right questions. What do I mean by that? I had to start asking What questions instead of Why questions.
What are my next steps? What I can I learn from my experience that will help me in my next chapter? What did I learn that would help me teach others?
All of us have had our positions impacted one way or another in 2020. Socially, economically, relationally, spiritually, and politically.
Here’s a thought….what if 2020 was happening FOR you instead of happening TO you? How different would you react? It’s your choice. When I chose to move forward in ‘07, things started happening. I was able to land a work from home position which allowed me more time to work on myself. And that meant finding a new workout regimen. And that meant finding out about CrossFit in 2008. Then that meant starting my own CrossFit gym….and of course that meant me getting the chance to meet YOU!
Death, destruction, and disappointments are a part of life. I encourage you to use them as an opportunity to find new life for yourself and others. Don’t ask Why. Ask What instead. You’ll be surprised at what may come next.
See you at the gym!
Miles Davis is CEO and Founder of CrossFit South Cobb. CFSC has been serving Smyrna / Vinings since 2009.
11 lessons about life I learned in 11 years
Wow! Can you believe it? 11 years have now passed since I took the plunge to go into business for myself. 11 years since I traded in wingtip shoes for Reebok nanos, and Banana Republic slacks for sweatpants and a hoodie. I learned so many amazing lessons about life, relationships, and I learned even more about myself.
Here are 11 of the biggest life lessons I learned in the last 11 years as owner of CrossFit South Cobb:
1. You’re smarter and better than you think you are. Stop being down on yourself, it’s not attractive.
2. No one is up late at night plotting to get you. Everyone has their own problems. You are your own biggest competitor!
3. Happy people are the best people. Both from a staff/customer standpoint and a personal one. Find happy people and keep them in your crew. FYI, it’s not your responsibility to make someone else happy…
4. Don’t let society push you into a personality box. You are malleable and adaptable. Do what you love. Don’t plan your whole life based on some personality test you took 15 years ago.
5. Support is everything. It can come from your partner/spouse, and also from a friend or mentor. Bottom line: find support and latch on to it, even if you have to pay for it.
6. Life and its experiences can happen either TO you or FOR you. It is your choice…choose the latter. Use adversity as a springboard. Here’s how I did it: (SUCCEEDING AGAINST THE ODDS)
7. Our bodies are a temple and a miracle. Take care of your body or you’ll spend years living in regret that you didn’t.
8. Serve your ass off. Life is meant to be best experienced when we give. Donate time, talent, and resources to people who can’t pay you back. There is no better reward.
9. Live a life that your future self will appreciate. Give yourself great memories. You’ll always have them, unlike money.
10. Go for it. Your potential endeavor is either gonna BLOW up 💣 , or it’s gonna blow UP 🚀! Might as well have some fun in the process.
11. LOVE – Let love be your motivator for whatever you’re doing in life. Otherwise, you’re just doing something for recognition or money. Neither of those will last long term, and you’ll hate the person you become.
That’s the magic word in all of this: LOVE. Love shows up everyday ready to serve others. Love builds lifetime relationships. Love also encourages and never tears down.
Did I ever think I’d be owning a gym when I left college? Heck no! Why did I stick around so long? I fell in love with WHO I was becoming as a person. I also understood my life would be a dead end if I only focused on WHAT I could acquire and achieve.
Who are you becoming? Is it the person you thought you’d be? It’s not too late to kindle that love living down inside of you. What are you passionate about that comes easy to you, and serves others? Find it and do it! You’ll be surprised at what happens next.
Until next time!
CrossFit South Cobb
If you know me, you know I typically have a lot to say. I’m the biggest encourager for everyone around me. As a coach I can tell you what it takes to live an abundant life – eating veggies, drinking water, getting quality sleep, not skipping the workout, and being a good human.
Well guess what? I have a confession…I’m great at coaching others but when it comes to myself, I struggle with self–talk, and I’ve discovered I have what’s called an “All or Nothing” mindset. If I’m not dialed in with ALL of these things: nutrition, workouts, and work goals – I feel like I’m failing.
My personality type is The Achiever. I won’t dig into that today but suffice it to say, I want to win and I want everyone around me to win. This sounds like a great personality trait, but it can be deceiving because as I said, if I’m not “winning”, then I’m “failing”. For me there is no in-between. I’m extremely tough on myself. I don’t encourage myself like I would you. I don’t give myself that personal grace that I deserve.
I am certain that we all need a coach or mentor, someone to challenge us and hold us accountable to our dreams and goals. That is what I do for so many. I’ve worked hard the last 6 months on making sure I am a “light” in this uncertain universe we currently live in. But in doing that, I’ve forgotten to put myself first and have been trying to “wing it” with little success. It was time I practiced what I preached for myself.
I started the CrossFit South Cobb Lifestyle Challenge a few weeks ago with Christina, one of the Registered Dietitians on our Nutrition staff. She has really made me dig into some emotional work when it comes to MY nutrition, which lead me to look at the personality traits and habits that are negatively impacting my personal life. Truthfully it has been challenging and uncomfortable, but I know in order for me to level up and achieve my current goals, I have to do the work and get comfortable being challenged and uncomfortable.
I’ve uncovered so many things about myself. My “All or Nothing” mindset is not healthy and I would not coach you to think that way for yourself! I’m personally working really hard to change that mindset and create a new way of celebrating “all the wins” in my life – Big or Small!!
For today I’m celebrating that fact I’ve achieved my goal of drinking 128 ounces of water a day for the past 3 weeks !!!
Big or small, there is ALWAYS something to celebrate. What are YOU celebrating today?
3 Power Cleans
3 Front Squat
*Build to a max load in 8 sets. Rest 2:00
– Goal: Exceed last week’s weight by 5lbs or build to a heavy but perfect set.
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
– Goal: Hard Effort – opt for faster pace over heavier loading. This one should hurt. Last tested on 11/25
L3: (185, 125)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Up Downs)
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
C) EXTRA CREDIT
Crossbody Carry – 6:00 x Max 90 ft. sets – switch sides every 90 ft.
Gym is closed for a coaches workshop
Bench Press: Build to a 1RM in 10 sets. Rest 2:00
– Goal: Hit a 5# PR. Last tested on 9/27
– Beginner: Build to a moderate set of 5 in 6 sets. Rest as needed.
Every 3:00 x 5 sets.
5 Strict Pull-ups
10 Box Jumps w. step down (24, 20)
15 Air Squats
20 Double Unders
– Goal: Consistent effort – finish each round in under 2:00
Rx+:(10/8 Strict Pull-ups) (40 Double Unders per round)
L2: (Band Assisted Strict Pull-ups) (20, 15) (DU Attempts)
L1: (10 Ring Rows) (20, 15 Step-ups) (40 Single Unders)
C) EXTRA CREDIT
Upper-back Triset: 3 x 10 each. Rest 60s.
– pass thru + facepull-apart + pull-apart
*Everytime you complete a round complete 20 Hollow Rocks
D) COOLDOWN (AFTER CLASS)
Worlds Greatest Stretch x 20-30s each pose
Reminder: Gym will be closed tomorrow to host a coaches workshop
Sumo Deadlift: 5 x 5 @moderate weight. Rest 2:00
– Take 3-4 sets to build to work weight
– For those that know their max use 75% of 1RM
– Reset on each rep
– Goal: 5 challenging work sets executed with PERFECT technique.
Front Rack Reverse Lunges (135, 95) (total reps)
– Goal: Challenge yourself with lunge loading and shoot for big sets with both T2B/FR Lunges.
L3: (115, 75)
L2: (95, 65) (Hanging Straight Leg Raises)
L1: (DB Reverse Lunges – moderate DBs) (Hanging Knee Raises or v-ups)
*10:00 Time Cap
C) EXTRA CREDIT
Banded Pull-throughs: 4 x 15. Rest 60s.
D) COOLDOWN (AFTER CLASS)
Straight Leg Raises x 20 reps each side.
Birthfit fitness class meets at 9:30am
Barbell club meets at 6:30pm
Barbell Complex of: 2 Hang Power Cleans + 2 Push Press + 2 Push Jerks
– Use one weight for 5 sets. Rest 90s.
– Beginner Option: 3 Hang Muscle Cleans + 3 Push Press x 5 sets. Rest 90s.
4 Rounds of:
400 Meter Run OR 2:00 Max Calorie Bike
6 Hang Muscle Cleans (135, 95)
6 Push Press
– Goal: Moderate effort – 80% (a pace that would be hard to sustain if you did not have 2:00 rest after each round.)
*All done without dropping the bar. Rest 2:00
L3: (115, 75)
L2: (95, 65)
L1: (75, 75)
C) EXTRA CREDIT
Banded Glute Bridges: 4 x 10. Rest 60s.
D) COOLDOWN (AFTER CLASS)
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.