Category Archives: Thoughts and Observations

How do you get from Louisville to Miami?

How do you get from Louisville to Miami?

Charlie Sims

Frustration. Anger. Discouragement. Disappointment. Depression. Etc…

How do you feel when you set out on a mission to get fit, and after a week/month/year run into major friction. This is a waste of my time! This is never going to work! I can’t do this! I quit!

I have hit that wall on multiple occasions within my own personal fitness journey. In fact, I’m constantly hitting friction. I’m trying to push through a big wall today. You’re not lonely in your fight. You’re not lonely in your frustration. The friction hits us from all directions. And hear me when I say this:

  *   *   *   THERE IS HOPE!   *   *   *

We have a path for you to follow. We have been helping people break down their walls and smooth out the friction for years. The process works IF you work the process.

I’ve discovered that there are 4 basic types of people in my gym. And who you are in a given situation will dictate the specific need we will have meet in your life to help you succeed. I’ll use a travel example to help this make sense.

Person #1
Person #1 feels lost, confused, and without direction. They looked in the mirror and decided that something needs to change, but don’t have any idea what to do next. This person, needs information. They need a plan. They need knowledge.

This person wants to travel from Louisville to Miami, but has never left the comforts of home. We explain the options of: car travel, bus travel, or flying; and give advice on the benefits and drawbacks of each option, and hold their hand through the process.

Our role and responsibility as coaches is to deliver a simplified plan for this person to follow. We need to filter out all the unnecessary jargon and fluff, and help them with a plan.

Person #2
Person #2 has all the information. They could even teach it, but they’re not doing anything with it. They don’t need any more information. They need to ACT on that knowledge.

They know that the most efficient and enjoyable method of travel from Louisville to Miami will happen through the air. They have the itinerary, the ticket, even the hotel in Miami. Our job is to push them out the door and onto their plane. We hold them to their plan.

Instead of delivering a mere plan, our job here is to provide Motivation through Accountability. To offer the gift of leverage. This person just needs to get to work, and we should be holding them to it.

Person #3
Person #3 is already hard at work. They are going as hard as they can, but for one reason or another, the results they’re getting just don’t line up with their goals. It may be a result of misinformation, or self-sabotage, or something else all together, but the fact remains that they are motivated, and are hustling hard, but aren’t getting what they want out of it.

If, on the plane flying to Miami, we realize that instead, we’re moving in the direction of Washington D.C., we don’t just jump out of the plane, or head back to Louisville, and we definitely don’t try to make the plane go faster toward the wrong destination! We merely turn the wheel in the direction of Miami.

We don’t just tell this person to try harder. They can’t do that. Instead, they need Course-Correction. Our job as coaches is to look at the data, and work with your desires, and to offer some outside perspective to help you aim your effort in a direction that will give you your desired outcome.

Person #4
This person is doing the work, and getting the exact results that they want. Their plan is working perfectly, and they’re loving every minute of it. They don’t need more information. They don’t need more accountability. They don’t need course-correction. They need to keep doing what’s working!

The plane is moving at top speed straight toward the beautiful beaches of Miami. Don’t move the wheel at all!

We come in as coaches and provide Motivation through Encouragement. We remind them that their effort is producing the desired outcome! We’re not going to give any new information, or perspective. That would risk changing direction and therefore changing the outcome. If it is not broken, we’re not going to fix it. Don’t expect us to Sabatoge your progress.

Finally, it’s important to recognize that the same individual may be all four “Persons” in different situations at the same time, and the better communication we have with you will dictate the quickness of our ability to provide the unique need for your situation.

There is much more to be said here, but the fact remains that the Friction you’re feeling with getting results is something that we are more that equipped to help you with. There is no need to get frustrated, angry, discouraged, disappointed, or depressed. And you definitely don’t have to go through it alone!

Come talk to us! We do this because we love you.

A Better Way

A Better Way

Charlie Sims

New Years is only a couple days away; and every year, as the calendar graduates into another setting, we see it as a time to reset, to take inventory, and to make changes to our lives that we hope will benefit us throughout the next year. We call these New Year’s Resolutions. And they have a stinky stigma, especially in the fitness world.

“This is the year that I get it together!”

“I’m going to lose weight!”

“I’m going to eat healthy!”

“I’m going to join the gym!”

The story tends to go like this. We spend the last quarter of the year indulging in all the pleasures of the holidays, and limp into New Year’s feeling gross, fed up, and ready for a change. We make big, sweeping statements called “resolutions” in the hopes that our boldness will result in additional motivation to stay on course. And then we set out on January 1st with a plan, fire under our butts, and great intentions. Then gyms all over America are filled to bursting capacity for January and occasionally a few weeks into February. And eventually… We forget. We get distracted. We get frustrated. We get other priorities. We give up. And the cycle continues.

I want to offer an alternative story. Stick with it, and you may never look back.

I think that the flaw of New Year’s Resolutions is that at this point, it’s assumed that you are going to fail. They’re like a last second “Hail Mary”, or a close your eyes and swing as hard as you can, or a full court buzzer beater. Occasionally, the miracle works, and you’re a hero, but it’s not scientifically proven. It’s luck. It’s accidental.

Your life and mine are too important to leave to an accident.

I am here to propose a Challenge based lifestyle, complete with specific targets, leverage, and a timeline.

The year can be broken down into four, ninety day challenges. Ninety Days is a short enough time frame to minimize the fear and risk in our minds of wasting our effort on something that won’t work, but long enough to see real results from our investment. Companies have used these “Quarters” to gauge success markers forever. Why should we try and use years instead?

Specific Targets
“I will get in shape” is almost completely meaningless. It’s subjective and therefore un motivating. It creates outcomes that consist of words like “maybe” and “kinda”. As Americans, we believe in the power or wins and losses. We love to win and hate to lose.

Greg Glassman famously said that “A man will die for a point.” It’s incredibly motivating. This is why we create specific targets. They’re not based on feelings, but instead come down to facts. We’re looking for YES or NO, never Maybe. Maybe is the weak person’s way of saying “no” without feeling like a failure.

The Chicago Cubs are the best team in major league baseball. There is no maybe. They won the World Series. And it will be theirs until someone else wins it. Clear Target with a Measurable Outcome.

Examples of Specific Targets.
“I will do CrossFit at least 3 days per week (36 times) between 1/1 & 3/31.”
“I will train for and run the Papa John’s 10 miler on 4/1 with a time under 80 minutes.”
“I will drink at least 75 green smoothies before 4/1.”

These are specific targets that mean something. At the end of 90 days, it will be clear whether you’ve won or lost. They’re measurable, trackable, and attainable.

What will happen if you lose, quit, or come up short? This is the leverage necessary to keep the fire of motivation raging. The relative pain of continuing must be less than that of quitting. Leave yourself no alternative. The decision must already be made for you even when you’re not motivated, even when you’re anti-motivated. You will do the work necessary to hit your target or you will die trying because that penalty is unacceptable.

Examples of leverage.
“I will…. OR I will donate $1000 dollars to the Communists.”
“I will…. OR for one month, I will change my facebook profile picture to one of me without a shirt on.”
“For every deviation from the plan, I lose a week of coffee.”

Finally, you have to get a team of Supporters who will hold you ACCOUNTABLE. These trusted individuals will commit to ask you the hard questions. They know your outcomes, and your leverages. They have that shirtless picture of you, or your $1000 check written out to the communists, and a commitment to be on your team when things get tough. It will help if these people have similar Targets as well.

I’m committed to seeing you succeed. Consider this my invitation to you to come check out CrossFit Regeneration. We have years of experience helping people hit those Targets!  To Schedule your Free 20 minute consultation click HERE.

Why Do We Fail?

Why Do We Fail?

Charlie Sims

“Man, I see in Fight Club the strongest and smartest men who have ever lived. I see all this potential. And I see it squandered.” – Tyler Durden, “Fight Club” (1999)

I’ve been thinking a lot lately about the drivers for our success, and the possible reasons for our failures. What follows are my slightly unfiltered thoughts offered for your consideration.

Who is responsible for your success? Who is at fault for your failure?

As your coach and the owner of your gym, it is at least partially my responsibility to keep the carrot dangling out there in front of you, and help you stay motivated to get your butt in gear. And I take that responsibility very seriously. Many of you over the years, have chased that carrot with unrelenting fire and ambition, and I’m so proud of you!

But the real truth of the matter comes down to the fact that nobody can take the credit for your hard work and dedication, but you. I provided the opportunity, the path, and the help along the way, but you chose to follow it. You chose to stick with it even when things got hard, even when you had legitimate excuses to give up. You earned your results. You get the credit.

On the other side of things sits a growing number of people who want to create a story around why they’ve failed. These stories are called “Excuses”. Sadly, we all do it. The problem with this behavior is we actually believe that our stories are true and therefore, justifiable reasons why our situation is unique and different, and why our failure to produce is understandable. “If you only knew what I had to go through, you’d understand why I can’t get to the gym, and put in the work required for me to get me what I want.”

That is totally false. Everyone knows it, even you. If you want something bad enough, you’ll make it happen. You will make every sacrifice necessary to reach that future bright spot. For example, this past weekend, there was a man with no arms and no legs who went through the SealFit KOKORO 20X Experience. If you don’t know what that is, look it up. Imagine doing it with stumps for arms and legs, and then try and justify your “excuse”.

We all have a choice. We can choose to have RESULTS, or we can choose to have STORIES. Both require a commitment. One is a commitment to doing everything necessary to accomplish what we want; while the other is a commitment to saving face, to keep alive the fantasy that we’re not really failing. Both require a relentless pursuit. The choice is yours.

I realize that this feels a bit harsh. That is my point. I love you enough to say the hard thing when it needs to be said. You told me what you wanted. Some of you want a renewed confidence wearing a swimsuit, others are in it for health, still others have a life of functional ability in mind. Maybe it’s your older self enjoying a life that is more fun, less painful, and less expensive than it otherwise could be. Either you really want it, or you just want to want it. I don’t know. All I know is THAT is what you told me. And I intend on holding you to the integrity of your word.

Either you can have your dream, or you can have your series of excuses. Either you can do the work, or you can tell yourself the reason why you didn’t. You can’t have both.

So what is the way forward?

Take full responsibility for yourself. Realize that your Stories are nothing more than the lies that you’ve created to protect yourself from experiencing the pain and embarrassment that comes from failure. Stop Lying. You’re telling yourself story after story about your situation, and making up fantasies that justify the fact that you’ve given up. Own it. Embrace reality. Make the change.

There are obstacles constructed around each and every one of us that we all have to overcome if we want to succeed. They may be enormous, seemingly unconquerable, and nearly impossible challenges, or they may just be slight inconveniences. But, the responsibility is still ultimately yours. Your busy schedule isn’t keeping you from your results, you are. Your boss isn’t keeping you from your results, you are. Your genetics aren’t keeping you from your results, you are. Your budget isn’t keeping you from your results, you are. Are these obstacles and challenges that must be overcome? Absolutely. Do you need to make sacrifices to overcome them? Yep. Will it be hard? You know it. Will it be worth it? Absolutely.

Finally, we’re here to help YOU overcome YOUR obstacles. No judgment, just help. Remember, the only failure is giving up.

So, here is what I want you to do.

If you are currently a member at CrossFit Regeneration, invest $50 bucks in yourself by scheduling a half-hour meeting with me. We’ll look at your life through the lens of Reality, and chart a path toward getting you exactly what you want.  This kind of consultation is only available to current CrossFit Regeneration members.

If you’re a former member at CrossFit Regeneration; either because you quit when things got tough, or you got distracted by a shiny object, or you temporarily decided to change your priorities, we’re still here for you. We’ll welcome you back with open arms, and get you back on the path toward getting what it was that got the ball rolling for you in the first place. Send me an email. I’ll get you set up.

If you’ve never been a member of CrossFit Regeneration, we’re equipped to set your body on fire. You don’t know what you’re capable of, and it’s our job to set your inner athlete free. We’re very good at that. But know that we can’t do the work for you. It will be a long, difficult climb, but when you see the view from the top, you’ll never want to come down. If you’re willing to put in the work, you won’t recognize yourself a year from now.

Feel free to share this with someone who needs it. I can be reached at