A real life example

If you would convince a man that he does wrong, do right. But do not care to convince him. Men will believe what they see. Let them see.

–Henry David Thoreau

This is Scott. He works a 9-5 job, enjoy building computers, enjoys gaming on said computers, does a little wood work, loves K-state football, and enjoys good beer.

Scott Before


Now, insert Scott 3 years later, who for the most part enjoys the same crafts and hobbies as before and still works that job. However, he now spends anywhere from 6-10 hours a week working on becoming a nationally competitive lifter.

Scott After

If you met Scott now, you would never, ever think he was sedentary, riddled with high blood pressure and cholesterol, or in danger of becoming morbidly obese. That is because the Scott you meet around town today decided 3 years ago to take his health and life into his own hands and start making changes, which started with one goal.

I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen.

–Frank Lloyd Wright

I touched a little bit on goal setting in the new year and how it is different than setting resolutions on Monday. Note that resolutions always die with the coming of the new year, or are completed within a couple of months. Resolutions don’t evolve over time, you complete them and you are done. Scott’s first goal was to get healthy, to make sure by industry standards that he passed the bill. Well, that took about 8 months and through his hard work, dedication, blood, lots of sweat, and probably some tears (he is a stubborn man, so I am not sure the tears actually were ever allowed to leave his eye), had a normal range blood pressure (the first time in his entire life), normal cholesterol, and had lost close to 60lbs. Now you see, this is where a resolution would stop. Why continue to grow when you have accomplished what you set out to do?

While you think you’re green,  you’ll grow. When you think you’re ripe, you begin to get rotten.


But this is where his story becomes interesting and sets him apart from most people. He decided that what he had accomplished was good, but he wasn’t done yet. Through our ever evolving training, we had dabbled in powerlifting and he had become intrigued with the idea of becoming somewhat hulk-like. So the goals were set anew, changing from general health to becoming competition ready. He continued to pour more time in, upping the hours from just 3 a week to a range of 5-8 in order to both hit his goals in powerlifting and on the side run a Tough Mudder with some friends and run events with his sister. Now I note this because Scott is not your typical runner type (probably the farthest away from being a runner type), but he set a goal to run, and he pushed through and made it happen.

Currently, Scott is training on a performance team roughly 10-12 hours a week to try and compete at local and national meets. He still holds that 9-5, he still enjoys wood working (I know because I get to help him set up his literal tons of wood working machines), he still games, he still builds computers, and he still makes time to do races with friends (against his trainer’s wishes, of course, but the race is Star Wars themed so…).

So why tell you all of this? To make you feel bad? To make you look at your goals and reassess?

Well, yes, if that is what it takes to make you stop selling yourself short and make a commitment to do something amazing, then yes to all of the above. But mostly, Scott serves as a great example for a couple of reasons:

  • He could not have started farther from being an athlete and in 3 years has done things he could have never dreamed of and is on the road to becoming a national level competitor. His goals continued to change as he accomplished them. We squatted 300, he says “lets go for 400”, he got 400 and now we are on to 500. The point is that once you reach that goal, don’t stop, you have to continue to better yourself and move forward, because once you have stopped growing then and only then is when you truly fail.
  • He serves as an actual real life role model, not one that you see in a magazine or on the front page of some bodybuilding website. He works, has a mortgage, and has other interest besides lifting, but still manages to come in, duck his head and climb over plateaus. Nothing worth doing is going to come easy or be without struggle, so the sooner you accept this, the sooner you can get to achieving bigger and better things.

― Theodore Roosevelt

  • He shows what you can do if you just actually make time. I realize some are reading this and thinking “Well he is in his mid-20’s and has more time than me”, but the real issue is that he MAKES time for the things in his life that are important and the things in life he wants to see changed, and that is what it boils down to.

Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.”

H.Jackson Brown Jr.

All of this is to say, go out and start accomplishing the task that you have set before yourself. Do whatever it takes to achieve your goals, and once achieved, add on and grow. Never, Ever settle for something less than what you are capable of.

Basically, be Scott-like.

Why we yoga

Your own positive future begins in this moment. All you have is right now. Every goal is possible from here.

–Lao Tzu

The difference between being a good athlete and a great athlete can be as little as 30 well spent minutes a day. It can be the difference between the guy that comes in and lifts cold and the guy that spends time warming up through the range of motion needed for the days training session. This sounds easy enough right? Well most of the time I get a “I just don’t have time after the workout to do this” and here is my response:

  • 24 hours in a day
    • Ideally 8 spent sleeping
    • Around 8 at your desk job
    • 2 hours (give or take) for food prep and cooking
    • 1 hour getting ready for work
    • 2 hours for a  workout (which includes warm-up)
    • 1-2 hours of misc. stuff (just for purposes of this post)
  • This leaves you with one hour of left over time, or crazy thought, mobilization time.

But the truth is, it honestly depends on if you want to get better. If you are happy with where you are at, with your current numbers/abilities, and with your overall performance, then you do you.

But if you want to get better, to be able to do more, to get to that next PR or keep injury free, then maybe this is something you should try and fit in day to day.


That being said, the following took about 15 minutes this morning and would serve as a great pre-work mobilization option for those that want to start fitting in some flexy time.

Start with a foam roller and go over each of the following areas for 10-15 passes (making sure to pay special attention to any areas that might be a little tighter than others).

  1. Upper back with arms down
  2. Upper back with arms up
  3. Lower back
  4. Both Shoulders
  5. Both Lats.
  6. Glutes
  7. IT Bands (great time for a coffee break during the roll)
  8. Quads (rolling on the inner, outer, and middle of the leg)
  9. Hamstrings
  10. Calves (this one is always a little painful for me, so I take some extra time to give them a little more love)

After the rolling and mashing, we move to some borrowed yoga poses to increase our range of motion in specific areas. I like to try and hold the poses for at least 30 seconds if not more (and feel free to go through these two or three times depending on the amount of time you have available):

  1. Reclined Hero’s (My quads and hips flexors are extremely tight due to the increase in my volume recently, so I use this as my test pose for my morning flex practice)
  2. Childs pose
  3. Thread the needle (on both sides)
  4. Cat/Cow (Go through this series at least 5 times)
  5. Downward dog (walking the heels out for a calf stretch)
  6. Downward dog (focusing on driving your head through)
  7. Forward fold
  8. Forward fold (focusing on wrist mobility)
  9. Garland pose
  10. Cobbler pose
  11. Seated forward fold
  12. Reclined Hero’s (test to see if you have increase ROM in your target area for the day)


As you can see, 15 minutes can do wonders for your body, and is not as hard to come by as some make it seem (you just have to MAKE time, not FIND it).



Happy Holidays from Us to You!

At Pure Health Performance, we often stress lots of priorities–lifting, mobility, food, rest, and recovery, for example–but nothing compares to the love of family and genuine friendship. We hope everyone has had the opportunity to take a few day off from work to enjoy the company of the people who matter most (while also maybe sneaking away to get in a few workouts here and there…).

As for us, we’re just thankful for all of the amazing, dedicated athletes who come through our doors on a regular basis, giving us the opportunity to realize the dream of performance gym ownership. PHP would be nothing without you guys.

So from our PHP family to yours–Merry Christmas and Happy Holidays!


And since we can’t hand deliver presents to all of you, we wanted to at least extend you a little knee mobilization flow to keep you flexy over the next few days. Enjoy!

You’ve got your own back

Prevention is better than cure

–Desiderius Erasmus

To think that someone else can constantly pick up your pieces and put you back together again is pure insanity. Think about all the times that you acquire an ache or a pain. Think about all the Saturdays that you wish you could go get a massage at the drop of a hat or call up your chiropractor just to make whatever ails you feel better. The funny thing is, you might be able to help yourself more than you know.

Now, I am not saying that what you can do with the items I will list below can ever replace a chiropractor, massage therapist, or physical therapist, but they can help with your minor aches and pains that might not call for a visit to one of these fine medical professionals (some consider them allied health, but I would consider them a front line before a visit to the doctor, especially for bone, joint, or muscle).

If you ask any half-way decent coach, trainer, chiropractor, PT, or massage therapist most will come up with a very similar list of must have items to help with your mobility and injury prevention, because lets face it, taking a trip every other day to one of the above professionals is not realistic for most people.

Foam Roller

By now, most anyone that is involved in fitness/training/or rehab has heard of or used a foam roller. Foam Rollers are a super simple and cheap way to help aid in recovery, warm-up, cool-down, and injury rehab. If the $18 price range is just absurd to you, you can always get a large diameter piece of PVC pipe and glue some old yoga mat down to the surface and you have your own home-made roller (although, I warn you, that this will be a very, very deep tissue massage).

Another option for travelling is to have a stick or hand roller on hand (not as effective, but it fits in a suitcase very nicely)

Tiger Tail

Lacrosse Balls

For deeper, more pin-point issues, one can turn to the use of a lacrosse ball. Now different balls can be used for different areas of the body:

  • Lacrosse ball- Forearms, feet, chest, upper back, hip flexor, (tape two together for your erectors), piriformis
  • Golf ball- bottom of the foot or forearms
  • Soft ball or mobility ball- piriformis, hip flexor, abdominal, upper/lower back

I have on hand at our gym:

  • Multiple single lacrosse balls (about 5)
  • 2 sets of 2 lacrosse balls taped side by side
  • A softball sized mobility ball
  • 1-3 Golf balls


The idea is that sometimes you need a little more of a targeted release than say just rolling over it with a foam roller. The different types and sizes of mobility balls help to allow you to choose that perfect line between discomfort and pain (mobilizing is never going to feel awesome, but we are not looking to be in pain for 30-45 minutes).

Yoga Mat

The one in the link above is the brand that I prefer. They are a little more expensive, but have a couple of benefits over other mats:

  • They are resilient and don’t tear up like cheap mats
  • They come with a warranty
  • They don’t slide around on the floor like other mats
  • They are extra long, so they fit tall and short alike


Other items that are nice, but not necessary to have for you yoga/mobility practice:

  1. Cork Yoga Blocks
    1. The cork is a little more stable than the cheap foam blocks
  2. Yoga Strap
    1. With poses that you might not be able to quiet get into, the strap can help you with the proper alignment.


These are just a couple of tools that can help keep you in the game on a daily basis (if you have a serious injury, make sure and go see someone, don’t try and fix it with a foam roller…). Tell your friends and family and just maybe, you can get them as a stocking stuffer and help roll out some of that tension acquired through hours of driving.


Little Yoga video with ques for all those travelers and athletes with chronic lower back issues. Check it out, do it, and see if it does not help a little.

NOTE: We only provide about 7 minutes worth of video. I would suggest moving through the modified sun salutation 8-10 times to really get warmed-up before going into the static postures (you will also get a little more out of the static postures if you are a little more warm).

Strong women make a strong gym

I’m tough, ambitious & I know exactly what I want. If that makes me a bitch, Okay.



So I had the pleasure of having a long discussion with some of the ladies from Pure Health last night about women in the gym. Before I begin, let me preface with this:

My intentions are not to belittle/hate on any females that do not power lift or weight lift. My goal with this post is to uplift my female clients and athletes that are put “out of the norm” because these sports are still seen as “masculine” in many groups. These women should be uplifted and complimented for their hard efforts both in and out of the gym both for having accomplished what they have and dealing with ignorant people (mostly insecure men).

The conversation was about training and how it helps both in and out of the gym. It was about how training (and I mean training, not exercising), makes you want to be better in every arena of life. It takes what you thought you were, crumples that up, and brings on a whole new you. This new you has no limits, there is no “but what if I fail”, and doubt is overcome in a brief moment.

We also touched on the issue with women and lifting and how you are viewed from outside “the lifting life”.

But here’s the thing:

At the end of the day, you just have to keep being you. You get to choose who you want to be, what you want to be, and how you want to be. If you want to be a basic, weightlifting, Kate Spade-toting, loud, carefree gym-rat, then you do you. If you want to be a hardcore, power lifting, “boss-ass bitch” (not meant in any derogatory term, this is actually used by the girls at the gym), then by all means, you do you. Don’t let the image of the “ideal girl” effect your goals and aspirations to be so much more than the average person. That “ideal girl” cannot put wheels on the bar and squat it, that “ideal girl” couldn’t begin to image what it would feel like to crush a PR in a room full of people, and that “ideal girl” doesn’t know the time and effort it takes to even put 1 extra pound on the bar.

So, embrace the strong, beautiful women in your gym, because they are the true face of hard work and determination. These ladies come in everyday breaking stereotypes and stepping out of gender roles to be who they want to be, so keep your comments to yourself because they are there for them, not you!


On a different note, here is a yoga flow with emphasis for those shoulders:

Shoulder mobility is a huge issue for a lot of athletes and can mean the difference between being able to put weight overhead properly and causing undo stress on the rotator cuff leading to injury.

Just like our other video, we start the flow with a test posture (in this case it is mountain with our arms in extension behind us). The goal is to do this posture again, after doing the flow 3-4 times or for at least 20 minutes, and see the difference a little yoga/mobility practice can make!

No days off


So you are traveling for the holidays and want to keep your swole on but are not sure where to look or where to go? Let me give you a couple of ideas and suggestions in order for you to keep your gains up during this great time of bulking!

  1. Always try and find a crossfit gym with open times first

    1. This is the best option as far as having equipment, space, and no one yelling at you telling you cannot do something (such as deadlifts).
    2. On the other hand, the drop in fees can be as much as $25 (most gyms will give you a weekly rate) and the open gym times are sometimes less than desirable
  2. Gold’s Gym, LA Fitness, Metroflex, etc…

    1. While most places like this are not equipped for the clean and jerk and snatch, they will provide more than enough equipment for squats, deadlift, bench, and all your aux exercises.
    2. Benefits to these places are they will have a week pass (usually) or a trial pass for a certain rate and no one will yell at you if you make a little bit of noise.
  3. If all else fails, find a planet fitness or 24hr fitness

    1. The only benefit is that these places are usually pretty cheap (it is only $10 for a whole month).
    2. However, you will be downgraded to leg press, smith press, and a couple of dumbbell exercises that will do for the time being.
    3. Note: Do not look too in-shape or jacked walking in (maybe wear some sweats and old tennis shoes) so they don’t kick you out for being to intimidating.

If you want to get better and keep growing, you have to find a place to get your training in even while traveling. You  cannot afford to take a couple days off, let alone a week or two–you have to keep pushing yourself to your limits even during the holiday season. Remember, those athletes you will be competing against at competitions in the New Year didn’t take a break because they want to be the best, so neither can you!!


On a different note, we decided to try something new with our mobility. The following video is more of an instructional video used to help with your daily mobility plan while you are away for the holidays.

While the whole video only lasts 7:45, it serves just to illustrate the first couple of passes through all of the motions. The idea would be to go through the motions and poses for at least 15-20 minutes for it to really be beneficial.


Before we warm up with Sun Salutation, we start the flow with a test posture, Garland pose. This pose serves to test your hip mobility before and after your ROM practice to see how beneficial it was in helping to mobilize the targeted area.

From there, we start with a simple Sun Salutation to warm-up (especially if you are going at this cold or first thing in the morning) and move through this twice on either side. My suggestion would be to extend this period and flow through a Sun Salutation at least 4 times per foot (stepping the right/left foot back as a way to keep track), making sure to spend time in both upward and downward facing dog.

The poses that follow Garland all serve to increase hip, knee, and trunk mobility/flexibility and would be more beneficial if repeated at least 2x on either side of the body, holding for 15-30 seconds in each pose/variation of pose.

So while you are travelling, the least you can do is keep up your mobility (although squatting, pressing, and pulling should be high on your list as well)!!

Email or PM us if you have any questions in regards to the video, mobility tips, training, or the new competition team starting in January!!

Performance over fitness

I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen.

–Frank Lloyd Wright

Just like your taste for clothes and certain foods evolves with time, so does your appetite for lifting. You start with goals of perfect form, that weight you think is heavy, and a goal to be fit. This is your goal at the start of your journey. Now fast forward to today, look at where you are, at the numbers you have put up, and at your current level of performance. Are you further than you were when you started? If not, something needs to change, but most likely you are leaps and bounds away from that person you wanted to become, because you are so much better. But the real question becomes: Are you done growing? Are you happy with where you are at? I don’t ask this question to evoke a negative response, but rather to ask, are you as great as you can be? This is the basis of our performance team we plan to start in the new year.

The concept for this team is simple:

We want to find the most dedicated athletes around town to come in at given times and train together. We want to breed an atmosphere of success, one in which the possibility of failure is impossible. Can you imagine the PR’s that will be made? Can you imagine the weaknesses that will be over come? What about the mental fortitude that will be strengthened?

And the best part…

It is free.

But there is a couple of caveats:

  1. You must have a gym you train at and program you follow
    1. One or two days of greatness a week does nothing if you don’t follow it up with other days.
    2. This is not meant to be a “come get some free training and go about your merry way”, this is meant for dedicated athletes.
  2. You must make the training sessions
    1. If you only come once in a blue moon, then this is probably not going to be your thing… If you are not willing to put in hard work on say, a Friday night before going out, then this group is probably not for you.
  3. You must leave negativity and your aches and pains at home
    1. If you have a structured program then you know that soreness and pain are part of the process, so since we are all hurting, please leave those comments somewhere else. 
  4. Come ready to compete and push others
    1. The whole point of this team is to come and be pushed by others, to find the biggest fish in the pond and try to beat one another, so come ready to compete!
  5. You must represent Pure Health at your competition of choice and give back to those who helped strengthen you
    1. Since we are putting time and effort into your development, we would like it if you gave a little shout out back toward those that helped you along the way.
  6. And last but not least, you must help out those that want to become better.
    1. This group is not meant to bash anyone willing to train for a goal, so if you only squat 135 but have a dream of putting 300 on the bar, then we want to help you out!!

NOTE: This group is not meant to push anyone away from the gym or to make a special clique of elite lifters. However, in my years of training and coaching, I have found that there are always certain individuals that want more out of training than others. If you think about lifting all day, if this is your passion and love, if your main goal is to become elite, compete in competitions, and crush PR’s, and you are willing to put in long hours to do it: this is the group for you!! 


On a different note:

Taylor Tran and I were talking the other day about warming up and how it is really important and the better you get, the more warming up you have to do, but everyone knows this….. right?

We often come into the gym, start doing are warm-up, get to chatting with one another, check our phones, and then start are training for the day. Here are a couple of issues with that:

  • There is no attention paid to HOW you are warming up
  • You have skipped over many of the much needed mobilization exercises or have done them in haste.
  • If you have a phone in your hand, how effective is the warm-up really?

If you have trouble coming up with a warm-up pre-workout, follow a couple of the tips below to get a little more out of your warm-up and ultimately your training session.

  1. Start with a foam roller
    1. Hit all the major muscle groups for 30 sec. a piece. My list looks like this:
      1. Upper back
      2. Shoulders
      3. Lower back
      4. Glutes
      5. Hamstrings
      6. Quads
      7. IT Bands
  2. Activate the GLUTES:
    1. Get some lunges going and make sure to get that full ROM. This has personally helped me with a hip injury I caused myself by decreasing my warm-up time and trying to jump to heavy squats. 2 or 3 sets of 10-12 each leg
    2. Throw in some weighted hip raises pre-workout to help get those hips firing! 2 or 3 sets of 10-12


  3. After all of this is done, now get a bar in your hands and start working your motions! I personally start with some squat jerks, some good mornings, and some deep pause squats
    1. CGOHS


Again, if the competition team peaks your interest, make sure to PM us on facebook or email us at purehealthperformance918@gmail.com!


To say “Thank you” is not enough

No man is an Island

–English Proverb



When Jeremiah and I decided to open Php, it was just an idea on some paper (actually, many pieces of scrap paper). We did some canvasing and asked if people, clients, and friends would be interested in a gym of our vision and most said yes. We opened up and started teaching power lifting and weightlifting to all those willing to listen.

Fast foward 5 months later to our first competition:

  • 32 amazing athletes came to compete from 7+ gyms
  • Over 80 spectators throughout the day
  • Custom medals, decals, and shirts given as prizes with our logo on it
  • Dozens of PR’s set by our athletes and many others
  • And an overall great time…

To say we did it all alone would be the boldest of lies. So let me drop some knowledge bombs and give you the real scoop:

You like our logo? Did you like the bad ass medal you may or may not be wearing around your house or work this morning? Did you like the light box, the jerk blocks, the platforms, or the general set up? If the answer is Yes, you can thank Bryan Freeman next time you see him. Having athletes and friends like this guy, that will go to great lengths to help out is truly a blessing!

How about the loaders, judges, or your spotters? 2 of the spotters, Zeb (the hulk like man Zercher squatting you to safety) and Mandi drove in from Texas just to help us out at the competition and Daniel Smith, the guy with the flowing, Samson like locks, came all day and judged just because. Ryan Meyer was there just to watch one of the competitors, but offered to jump in and help load when we needed a little extra muscle for loading.

Some of the helpers were probably not noticed at all, but only because they were athletes competing at the event. Scott and Jessa, when they were taking a break from sending weights to heaven, helped relay numbers back and forth, keep the hospitality room going, and ran the light box to keep the meet running as smooth as possible, even though they were exhausted from lifting all the weights!

And as I write this she tells me not to thank her, but Kaleigh definitely stepped up to the plate and ran that excel spreadsheet like a boss and kept me and Daniel Smith honest with out Kilogram math.

And last but not least, thank you to everyone that stayed and helped put the gym back together again (even after you had just got done lifting).

That being said, a special thanks from the bottom of my heart to all of these folks and our athletes! A coach is nothing without athletes to coach and this gym wouldn’t be what it is without all of our dedicated athletes and members who, for the past 5 months (some much longer), have consistently trusted my programming and pushed themselves to new PR’s, life goals, and poured themselves into Pure Health and helped it grow.

Thank you to all the athletes that came from other gyms and to those that traveled in from out of town for this event.

  • Crossfit T-Town
  • Valor Strength and Fitness
  • Crossfit Vital
  • Crossfit 51
  • Crossfit Bartlesville
  • Pure health performance
  • Ground Zero Crossfit

Special thanks to Valor Strength and Fitness for spreading the word about our event!

Also, another huge thank you to all of our sponsors that gave items to throw in the gift bags:

So to say thank you for making our vision come true, allowing us to coach such amazing athletes, and for letting us be apart of your athletic development is not enough, but know that when we say it ,we truly mean it!

So here’s to just the start of something big! Our athletes have come such a long way in such a short amount of time and I cannot wait to see where the numbers are at our next meet!

That being said, Pure Health Performance will be starting a competition team in the new year. This team will be composed of athletes around town or at the gym dedicated to going out and competing in whatever sport they choose. Our vision for this team is to set aside extra times during the week to get this group of dedicated competitors together to lift, helping to play off of each other and push each other to new PR’s and competition goals. You do not have to belong to Pure Health Performance to be a part of this team, so if you are interested, please private message us or email us for more information and details!!

Again, Thank everyone so much for making the event what it was, and make sure and use the first part of this week to hit some yoga flows to help recover and stretch out.

Make sure to stop by tonight at 7 p.m tonight for some recovery yoga, especially if you competed this weekend!

Warriors, Come Out To Play (Yoga Flow)


First, lets through out some info and a tentative schedule for the event:

Weight Class Vindiagrams

Schedule of Event:

  • 8 a.m Female warm-up and weigh in for morning session
  • 8:30 a.m First Snatch
  • 9:15 a.m Clean and Jerk Warm-up
  • 9:30 a.m First Clean and Jerk
  • 10:15 a.m Male warm-up and weigh in for morning session
  • 10:45 a.m First Snatch of Male session
  • 11:30 a.m Clean and Jerk Warm-up
  • 11:45 a.m First Clean and Jerk
  • 12:30 p.m Female Warm-up and Weigh in for Afternoon Session
  • 12:40-1:10 p.m Female Squat
  • 1:20- 1:50 p.m Female Bench
  • 2:00- 2:30 p.m Female Dead lift
  • 2:30 Male Warm-up and Weigh in for Afternoon Session
  • 2:40-3:10 p.m Male Squat
  • 3:20-3:50 p.m Male Bench
  • 4:00- 4:30 p.m Male Dead lift

We will do awards at the end of each session for that session. The only change to the original rules is that as a Super Total participant, you will be able to medal in the morning session, the afternoon session, and then we will have a first and second place overall for the combined total of all the Olympic movements as well as the power lifting movements.

We will be providing coffee and donuts for the morning session and will have a taco bar set up for lunch and the afternoon session. We will also have beer and cider available for individuals that are 21 or older (but don’t drink and lift) for after you are done competing.

Alright, we are getting close to this weekend’s competition! I’m sure most everyone is moving into the portion of the week where we take things a little easier, work on mobility, rest, eat, and recover in preperation for Saturday’s events. In order to help you do that, Kaleigh has posted a “working” Warrior yoga flow to keep your muscles engaged and flexible over the next few days.

Watch the video below and then read further for a breakdown12on the postures. We suggest you move through this flow on each side of the body two times at least, adding an aerobic component rather than just static stretching.

Key Postures & Benefits for Strength

1) Downward Facing Dog (Adho Mukha Śvānāsana)


Downward Dog decompresses the spine, lengthens then entire back line, increases shoulder flexibility (for that overhead Snatch position!), and benefits ankle mobility which is critical for low position squat stability.

2) Upward Facing Dog (Ūrdhvamukhaśvānāsana)


Working on actively drawing the shoulders away from the ears, Upward Facing Dog works to strengthen our spine, arms, and wrists while stretching our chests, shoulders, and abdomen and engaging our glutes.

3) Warrior 1 (Vīrabhadrāsana I)


Warrior 1 will assist with the front squat by increasing hip flexion. Additionally, there are benefits for thoracic extension and shoulder flexibility. Here our goal is to keep our hips in line with the front of our mats.

4) Warrior 2 (Vīrabhadrāsana II)


Warrior 2 also helps with hip flexibility and stretches the groin, shoulders, legs and ankles. In this pose, we focus on keeping our shoulders down and away from our ears, opening our chest and our hips to the side of our mat.

5) Reverse Warrior (Viparita Virabhadrasana)


Reverse warrior improves our overhead position by lengthening our lats. Similarly to the other Warrior postures, hip and ankle flexibility are increased.

6) Humble Warrior


Humble, or Devotional, Warrior adds a chest expansion to the traditional Warrior posture and the low forward bow helps increase range of motion in the hips. Here we try to drive our hands as high overhead as possible, increasing the chest expansion and shoulder flexibility.

7) Side Angle (bound) (Utthitapārśvakoṇāsana)

Side Angle increases mobility in hip flexion, abduction, and external rotation, which will assist with squat technique. Binding the pose behind your back (by interlacing your fingers) will add increased shoulder flexibility and chest expansion.


8) Pyramid (Parsvottanasana)


Pyramid aids in IT band and hamstring flexibility with the goal of driving your head toward your knee. Make sure to support your back by resting your hands on the floor, your foot, or your shin.

9) Triangle/Twisted Triangle (Trikoṇāsana)

Triangle deepens the hip hinge movement pattern, which can assist with deadlift. Twisted Triangle can be a challenge, but if you can’t twist all the way around, using a block, coffee table, or your cat for support is always an option.

10) Extended Child’s Pose (Bālāsana)


Extended Child’s Pose brings our hips toward the mat, increasing hip and low back flexibility. Additionally, the extension overhead assists with our overhead stability by lengthening our lats and stretching our shoulders.

As a reminder, if you are wondering to yourself what gear is appropriate for the competition, here is a list:

  • Knee sleeves or Knee Wraps
  • Belts (tapered, 3in, 4in)
  • Wrist wraps
  • Chalk

Things that will not be allowed:

  • Powerlifting suits
  • Gloves or hand protection
  • liquid grip
  • elbow sleeves

If you have any questions make sure to message us on facebook or send us an email at purehealthperformance918@gmail.com.

Looking forward to seeing you Saturday!

Competition Mindset

A flower does not think of competing to the flower next to it. It just blooms.

–Zen Shin

First order of business is to hope everyone had a wonderful Thanksgiving with family and friends and had a couple of days time to reflect on what is truly important and keeps us doing what we do best.

Second order of business is to discuss whats going down on Saturday! Today will be the last day to sign-up for the PHP Super Total Lift-Off (check out the link for information on Rules and Regulations that we will follow during the event), so make sure and head over to the Facebook Page to find info on how to get registered (go to the public event and follow the directions provided). If you are wondering to yourself what gear is appropriate here is a list:

  • Knee sleeves or Knee Wraps
  • Belts (tapered, 3in, 4in)
  • Wrist wraps
  • Chalk

Things that will not be allowed:

  • Powerlifting suits
  • Gloves or hand protection
  • liquid grip
  • elbow sleeves

If you have any questions make sure to message us on facebook or send us an email at purehealthperformance918@gmail.com.

The quote at the top of the page serves as a reminder to the mindset we have going into a competition such as Weightlifting or Power lifting. By now, you should know the numbers you are going to hit in competition. This week you should be visualizing yourself hitting those numbers step by step (from touching the bar to re-racking the bar). The metal process should be as smooth as butter, always hitting the rep with ease and precision. In doing this, you set yourself up for a couple of things:

  • A positive mental mindset
    • There is no “if” you hit that weight in your head going into the competition
  • Mental focus
    • Allows you to push out all other distractions the day of the competition, allowing you to focus on your weights and what you came there to do.
  • Repetition of that weight
    • You are not going to get stronger this week (not physically possible), so the best thing you can do is physically and mentally hit your openers, which makes for light weight day of.

The quote above reminds us that you are not going to change the numbers that other people are going to hit, the only numbers you can change are your own. You are going into this competition to compete against yourself, to prove that you can hit the numbers you have set for yourself, and to hopefully hit a PR on that 3rd attempt!

That being said, since it is the week of the competition, take these pointers and use them to the best of your ability:

  1. Get enough rest
    1. Make sure you are getting both the sleep you need and the mental rest you need in order to do the best you can come Saturday.
  2. Eat enough food to feed your body
    1. Eat for recovery and performance, not for comfort.
  3. Recover, Recover, Recover
    1. Make your training hard at the beginning of the week and taper off a couple of days before the competition. Do your daily yoga and mobility and make sure you have all the ROM you need to perform your lifts to the best of your abilities. Keep up with muscle soaks, massage, etc.. to make sure any aches and pains you have are minimal day of.
  4. Don’t stress
    1. The competition is a chance for you to show yourself what you have to offer, you do not do it for anyone else, so don’t stress about the numbers. Remember, you are strong enough to hit those numbers because you have done it before. The only thing that can hurt you this week is your mindset, so make sure and get it right!


We will have more details on Wednesday (once everyone gets registered). Currently the schedule looks a little something like this:

  • 8 a.m: Women’s Weightlifting weight ins and warm-ups
  • 8:30 a.m: First lift for Women’s Weightlifting (Snatch)
  • 9:15 a.m: Second lift for Women’s Weightlifting (Clean and Jerk)
  • 10:15 a.m: Men’s Weightlifting weight ins and warm-ups
  • 11:00 a.m: First lift for Men’s Weightlifting (Snatch)
  • 12:00 p.m: Second lift for Men’s Weightlifting (Clean and Jerk)
  • 12:30 p.m: Women’s Powerlifting weight ins and warm-ups
  • 1:00 p.m: First lift for Women’s Powerlifting (Squat)
  • 1:45 p.m: Second lift for Women’s Powerlifting (Bench)
  • 2:30 p.m: Third lift for Women’s Powerlifting (Deadlift)
  • 3:00 p.m: Men’s Powerlifting weight ins and warm-ups
  • etc…

We will have coffee and donuts for the morning session and we will provide food and beer for the afternoon sessions, so make sure and stick around to watch some of the other athletes compete and lift!

This will be a fun and exciting event to both be apart of and watch, so make sure and bring some supporters, your camera (for those mid-lift selfies), and a winning attitude on Saturday!