If that’s not a motivating face, I don’t know what is…

Motivation from Jocko Willink on this Thursday morning.

“The moment the alarm goes off is the first test; it sets the tone for the rest of the day. The test is not a complex one: when the alarm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep? If you have the discipline to get out of bed, you win — you pass the test. If you are mentally weak for that moment and you let that weakness keep you in bed, you fail. Though it seems small, that weakness translates to more significant decisions. But if you exercise discipline, that too translates to more substantial elements of your life…

Waking up early was the first example I noticed in the SEAL Teams in which discipline was really the difference between being good and being exceptional.”


…you know the rest.  And sometimes no opinion needed to realize someone is an a$$hole…  Heaven forbid a woman show a normal body with some imperfections on national television without someone commenting on her looks.  I *wasn’t* an avid fan of Lady Gaga before her performance at the Super Bowl, but I thought she was amazing!  I mean, honestly – drones, leaping off a f*$#!ing stadium roof??  Singing, dancing, and entertaining with endless energy!!  Unfortunately the minute I noticed her tiny tummy I thought “I bet that’s all we’ll hear about on tomorrow’s social media” – nothing about her incredible performance, voice, entertainment, or powerful message (all post serious hip surgery and proclaimed eating disorder, mind you).  Nope, just “Ew.  Look at her belly.” – SERIOUSLY?!?  Get over it.  The only reason I’m posting this link is because of all the AWESOME people who stepped up and told those jackwagons to shut their mouths!


This little girl couldn’t be more spot on with her thoughts on resolutions!  Take 2 minutes to listen up!

And did you know CF was part of a feature on 69 news this week?  Here’s the clip for those who missed it.  I especially love Eric’s quote about staying for longer than just January and Melanie’s quote about taking care of yourself!  All very important!  We’re fortunate to have long-term members and aren’t much affected by the resolution crowd.  Doesn’t mean it’s bad; just means CFers have already made those small changes to improve their lives!  And you gotta love that newscaster humor at the end :-p




“I’m too old to do that” “I have to get in better shape to come out”!!! We’ve heard so many reasons why you CAN’T but maybe ask 71 year old Joanne Tammaro why and how you CAN!!! We are all so proud of her and what she’s been able to accomplish being at Corps Fitness for over 4 years!

During her time at CF, Joanne has come back from a broken ankle suffered when she fell at home, and attributes her quick recovery to the athleticism (and strong bones) she achieved through her hard work at Corps Fitness.  Keep it up, Joanne!!  We love you!!

#whatsyourexcuse #betterthanmosthalfmyage #feelinggood #ageisjustanumber #respect #workhardaccomplishanything


What does it mean to be mentally strong?  It all comes down to grit:

Take 6 minutes today to listen to this TED talk by Angela Duckworth about grit as a predictor of success.  Life is a marathon; focus on your future.  Kids with the most grit are significantly more likely to succeed, no matter where they come from or what their background is.  How do you become “gritty”?  Follow through on your commitments, know that the ability to learn is not fixed, persevere when you fail, have a growth mindset (praise the effort, not the child).  It can be done!

Here’s a great summary article from Dr. Travis Bradburry on mental toughness.  A few key points:

  • Fight when you are already defeated
  • Delay gratification
  • Move on from your mistakes and setbacks
  • Keep your emotions in check, don’t use them to make decisions
  • Make the tough calls
  • Trust your gut
  • Lead, even if no one else follows
  • Be kind, even when others are rude
  • Be accountable, even when it sucks

What exactly is it, and where is it found?  More in the article below, unearthed and sent over by Hoov!

Because you asked: Invert Sugar

“Invert sugar is sucrose (a disaccharide of glucose and fructose) that has been broken into free glucose and free fructose. (Sound familiar? That’s what HFCS is too – free glucose and free fructose – only the beginning ingredients and processing are completely different.) Invert sugar is sweeter than table sugar (sucrose) because fructose is sweeter than both sucrose and glucose.

Invert sugar is found naturally in honey and maple syrup. In fact, invert sugar is often referred to as “artificial honey,” though it doesn’t have any of the wonderful little goodies that honey (or maple syrup, for that matter) contain.”

Personally, I plan to stick in general with more natural sources of sweetness like fruit, honey, maple syrup.  Doesn’t mean 100% avoidance, but I am more of an “everything in moderation” type.


And let it go… brave parents raise brave kids!  Check out this article from Outside Magazine for more, and do your best to quell the anxiety and be a great role model for our next generation!

“Sheltering our kids isn’t the solution. “You’re building their grit when you let them out in the world,” says Krissy Pozatek, author of Brave Parenting:A Buddhist-Inspired Guide to Raising Emotionally Resilient Children. ‘They’re growing in the world. If you keep them contained and safe, they’re more vulnerable because they don’t have the necessary skill development.’”
-K. Arnold



We’ve said it before, but if you’re going to “eat paleo” or whatever you plan may be, you still need to be knowledgeable about what is going into your body and aware of how items may be marketed.  I love snacks and all the convenience they offer, and am definitely guilty of skipping occasional meals in favor of smaller snacks all day.  Regardless, still try to make sure what you’re putting in your body is good, clean, unprocessed fuel.  Check out this Marks Daily Apple post along the same lines…

How to Snack Responsibly in the New World of Health Food Marketing

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20160729_182220 20160804_120823Though I’ve always been a quieter, more introverted person (I’m pretty sure most of my HS thought I didn’t speak), I’ve always taken pride in my ability to lead by example (#10 on this list).  Not out there yelling, being the loudest or most showy, just plain old head down, nose to the grindstone getting.it.done. (so much so that my youth swim coach once said “if I told Gretchen to go swim a 500 butterfly, she would just go and do it.” No whining, no complaining, no excuses, just do it.)

My favorite quotes from this article:
“A job well done is its own reward, even if no one else sees it or knows it.”
“So, that last place finisher in the workout? We cheer for them. That last runner on the course? We raise our voices. If someone needs a helping hand, we offer ours first.”

And one more, for the parents out there (complete with a bonus link) 🙂
“Those lessons we learned by looking life in the eye? We teach them to our kids. Then we let them fail or succeed on their own, because we know that failure will teach them as much as success will. And just like we wouldn’t want anyone else to hand success to us (we wish to earn it), we know we do our children no favors by handing success to them.”

10 Things Strong Women (and Men!) Do by Lisbeth Darsh