Zack Henderson Fitness

What motivates you?

No doubt there are many layers to that onion.

There is always a balance of intrinsic and extrinsic motivation needed to sustain healthy habits.  This will shift depending on your goals and experience.

Popular “fitspiration” memes (and now whole Instagram accounts) attempt to appeal to both sides of the coin with

1) Hot models

2) Get-off-your-ass motivational quotes

How effective is this for actually getting you off your ass 4 days a week for 6+ months? I’m not sure, but I’d wager not very.

Consider that you’re looking at an electronic screen (probably something we should all be doing less of) with a picture of someone you don’t even know.  If a picture says a thousand words, how many paragraphs would be needed to explain the role of drugs, lighting, and photoshop?

There exists another source of motivation that I’ve seen work very well first hand.  One that is decidedly organic.

Friend-spiration.

This is drawing motivation from a fellow workout buddy.

You see their work, and share the successes and struggles and friendly competition of the gym.

As a trainer, I’m realizing more every day that my job is not to simply give clients motivation, but rather to discover and support ways they can express their best, strongest selves.  Offering friend-spiration to each other is a big part of that.

Speaking of having fun with strong friends, we are quickly approaching the Spring Strength Challenge!

Click here for details and registration.

I did a Spartan Race last weekend.

So did many thousands of others.

There was much to be done that day – climbing walls, crawling in mud, carrying heavy things, and throwing pointy objects.

But there was one thing I didn’t see anyone doing.  And I realized it as soon as I got back to “civilization.”

Continue reading “Are You “iPhone” Strong?”

Exercise expands your scope of what’s possible.

Couch to 5k to ultramarathon.

There are all types of schools and shades and stages of strength. Each can teach you something about yourself.

Powerlifting – or the pursuit of strength in the squat, bench press, and deadlift – offers a unique opportunity to laser-focus your training.

I had the pleasure of training Tracy Cook, already an accomplished kettlebeller, for her first powerlifting meet.

Here’s her experience in her own words:

 “I honestly did not even know what powerlifting was and had  never heard of it until Zack mentioned it.  I knew that I loved  lifting weights and getting stronger, but had never looked at  any specific goals.  When Zack first mentioned that I should  consider competing in a powerlifting meet, I laughed off the  concept and thought that there would be no way that I would  be ready or able to do such a thing.  But he planted the idea and the more I thought about it, the more I liked the idea of having a strength goal.  I was talking to my husband about it and he told me that I should consider doing it and that I had nothing to lose.  I decided that I would plan to do this meet and that I would set no expectations other than to train hard and do the best that I could.”

What were you nervous about?

 

“Everything!  I was nervous about not being strong enough to participate in something like this.  I thought that I would stand out as someone who clearly did not know what they were doing while being among those who had competed before.  I was worried about messing up the commands.  I had never even been to a powerlifting meet and had no idea at all about what to expect.  I was very apprehensive about doing all of this on a platform in front of judges and other people.  The entire idea of competing in such an event was quite daunting to me.  Yet that ultimately became part of the reason that I wanted to do it.”

 

 What was the experience like?

 

 “Amazing.  I could have never anticipated how much this experience  would ultimately mean to me personally.  I looked forward to every  training session and was excited to see what I was able to do.  As it got  closer to the actual meet, I was thrilled with the progress that had been  made.  I gained an incredible amount of strength and confidence during  the few months of focused training for the meet.  I received lots of  encouragement from Zack as well as from all of my peers at the gym.  I  went to the meet feeling very prepared and equally as happy where I was  in terms of the lift attempts that I would be making.  The actual meet was  a day that I will never forget.  All of my training and hard work came  together when it mattered.

Everything that I had been anxious about seemed irrelevant.  The commands that were thrown at me were so engrained in my head through my training that they had become second nature.  I went to the meet with no real expectations, aside from wanting to do the best that I could, and came home with both a medal and the memory of a perfect day that will stay with me always.  Throughout the process of training for the meet, I found a new love for all things strength related and wanting to find out just how much I am really capable of.  Now that the meet is over, all that I can think about is finding the next one that I can sign up for!”

What would you have done differently?

 

“The only thing that I would have changed is that I would have done this sooner!  I would not have changed a thing about my training or preparation for the meet.”

What advice would you give other women?

 

“Sign up for a meet and just do it!  Go outside of your comfort zone and you will realize what you are capable of.  The greatest part of this entire experience was pushing my limits and learning what I am able to do.  No one cares how much you lift, what you look like, how old you are, etc.  Being strong is incredibly empowering.  And remember that “strong” is relative to your own abilities.

I look at what I can do now compared to what I could do six months ago and the difference is significant.  I feel strong because of that, not because of what I can do compared to others that were at the meet.  My goal going into this experience was to be better and stronger than I was at the time and that was accomplished without any doubt in my mind.”

Anything else you want to add…

 

“I could not have done this without Zack.  Working with someone who had been through a powerlifting meet and knew all of the specifics was so important.  His guidance throughout my training and on the day of the meet was vital and made the entire experience seem much less daunting.”

 

If you could use a helping hand in your training, start by filling out the form here.

Also, I’m stoked to announce I’ll be hosting the Charlotte Kettlebell Spring Strength Challenge on May 16th!

Learn more here.

Training has been pretty intense for me lately –

Preparing for a powerlifting meet in March, a Spartan Race in April, and an advanced kettlebell workshop in May!  Despite all of that, it’s time to “train your trainer” once again!

Y’all gave me quite a killer workout last time…

You know the drill:

1) Each person can submit 1 exercise plus the set/rep/weight/timing protocol as needed

2) All submissions should be written in the comments section below by Friday

3) I’ll arrange everything into a workout outline on Saturday night

4) I’ll start and film the workout on Sunday 3pm-ish

Anyone is more than welcome to come be a workout buddy and provide your own brand of encouragement.

The new year is here!

Did you make any resolutions for 2015?

If you’re like most people you did…. but you’re not totally sure it’ll last.  Will the “new you” make it to 2016?

The sad fact is that most resolutions don’t make it past Groundhog Day.  That’s not a dig on anyone’s character or will power, but rather a reflection on the flawed nature of resolution-setting.

I propose a fundamental twist that will not only help you keep your new year’s resolutions, but also help you grow into new ones you didn’t even know you had.

The idea came from what some consider the epitome of art  – David.

What in the world does a 500-year-old piece of marble have to do with your New Year’s resolutions?

Simple.

The same mindset used to carve David will give you an edge in cultivating your best self in 2015.

So the story goes….

The Pope asks Michelangelo, “How did you create this masterpiece? What is the secret to your genius?”

His answer – “It’s simple.  I just remove everything that is not David.”

This is the essence of what I call the “Reverse-Resolution.”

Instead of struggling all year to “resolve” yourself into being something that you’re not, observe what is standing in the way of your expression of your true self.  Simply take away everything you are not.

Examine your daily choices and behaviors.  What are you allowing in your life that doesn’t serve you and what you value?

Procrastination?

Junk food?

TV?

Sand the edges.

This may not be easy, but it will be genuine.

So if you feel more like a dirty rock than chiseled, polished artwork – what can you chip away that will add authentic detail to your days?  This is not a once-a-year concept, but rather a commitment to the continuous habit of self-improvement.