Rome Wasn’t Built in a Day; Neither Are You

Rome Wasn’t Built in a Day
Neither Are You

Written By Kara Purves

Benicia Herald Newspaper, Tuesday, April 18, 2017 Issue

We’ve heard all of the cliche idioms and inspirational phrases, but it’s time we actually pay attention and put those words into actions! One of the most common thought patterns we force upon ourselves is the belief that we have to workout for hours, and endure miserable pain in order for us to get results. No pain, no gain, right?! Even worse, when we workout with others, we have the gall to think that we should be able to do what they can do.

First thing is first – STOP COMPARING YOURSELF TO OTHERS.  It’s not fair to you, nor is it fair to them. We all have our own stories that we know nothing about. We come from different genetics, environments, experiences, challenges, etc. It is not an equal playing field out there. Instead of comparing yourself to others, appreciate who they are as individuals, and focus on doing the best you can today with what you have right now.
Secondly, don’t have any expectations. This may sound counterintuitive, but hear me out. You see, while having a goal, like, losing 30 pounds to get rid of the excess weight is a good goal, putting a timeline on it sets unrealistic expectations, and that’s when we try to cut corners, find magic pills, and do unhealthy things to achieve it on time. Instead, embrace the goal of losing excess weight to achieve better health and prevent Diabetes, and don’t try to rush it. This is where patience and consistency come into play.  This is where, “Rome wasn’t built in a day,” applies.
Real results take a lot of time, but they also last a lot longer than those romantic quick fixes.
Start training at YOUR fitness level right now. Find a professional coach who can properly program and guide you through various progressions to build your strength, conditioning, and overall fitness in a safe and effective manner. I see it too often in group settings – New members who are too focused on the experienced athletes and trying to keep up with them, and well-intended but ill-advised coaches who are reinforcing this ego-driven mindset.
Health and fitness is not achieved by brute force. It is brick by brick, nail by nail, stroke by stroke. All things worth having take a long time – Having a baby, obtaining a doctorate, earning a black belt, and aging a great bottle of wine.
Learn how to scale and modify your workouts. For example, if the workout calls for Pull Ups, but you are not yet strong enough to do them, some other options include, Ring Rows, Jackknife Pull ups, Jumping Pull ups, and Banded Pull ups. Or, maybe the workout is 5 Rounds For Time of 800m Run, 25 Push ups, and 50 Air Squats, but this is only your second day starting the program off the couch.  Scale the workload, and instead maybe do 5 Rounds For Time of 200m Run, 10 Push ups, and 20 Air Squats. You are not cheating or short-changing yourself. You are building the foundation for your empire. If you neglect your foundation and greedily pile on towers and walls, eventually it will crumble, and you’ll end up with an even bigger mess than you started with.
Start small, and gradually build.
The best project you will ever work on is yourself, so be kind, be patient, and be consistent.

Happy Fitness!




WOD for TUESDAY 041817:

Warm Up:

400m Run

Then, 3 RDS

5 Pull ups

10 Push ups

15 Air Squats


Prep for Power Cleans


60 sec Lats & Thoracic Roll Out

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

@ empty bar / 40% / 50%




Every 2:30 complete:

ODD Rds –

200m Sprint + 10 Roll Outs with barbell

EVEN Rds –

10 Power Cleans @ 60-65% + 12 Burpee Lateral Jumps over barbell



Project 707

5 Sets Not For Time

10-15 Calories Assault Bike

30-45 sec L-hold on Pull up bar / High Knees Hold

10 D-Balls over Shoulder

30-45 sec D-Ball Bear Hug Hold