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Skedge 5/15/17 (5…4…3…3…1…)

By CEEJ | In St. Louis Fitness Bootcamp | on May 14, 2017

Happy Mother’s Day!


Crusher Race
Where:  Eureka, MO

When:  6/25/17  (We’re doing the 5k option at the 10AM time slot!)
Use this link to sign up with the Bootcamp Team:  https://www.eventbrite.com/e/the-crusher-race-spring-2017-registration-31201917776?team_token=1794936-n8o31



I’m NEVER going to call her again.

I’m NEVER going to get drunk again.

I’m NEVER going to overeat again.

Liar, liar… Under Armour pants on fire.

The preceding are all a list of absolute lies I’ve told myself.

Which is an interesting thing because I actually hold integrity as one of my highest values.

I may fall short in a number of categories.  But if I tell you I’m going to do something, come hell or high water, I damn well intend to do it.

Be it friend, family, or brand new acquaintance… my word is my bond.

Trust is important to me.  And I understand that trust is earned by walking your talk.

I hold myself to a high standard of integrity… when it comes to others.

But for some reason, not always with myself.

Ok… yes, we’ve all made sweeping declarations like the ones I listed above.

But it doesn’t stop there, does it?

Speaking for myself…

I lie to myself about chapters I’m going to write, deadlines I’m going to keep, Facebook ads I’m going to launch, what time I’m going to go to bed, how many Seinfeld reruns I’m going to watch, places I plan to go, trips I intend to take, coaching programs I intend to construct, and spring cleaning I intend to complete… just to name a few.

Image result for liar funny

Even something as simple as what time I intend to get up in the morning can be a Herculean struggle.

Trainer Ceej’s morning routine, at present, includes an informative or inspiring podcast on the drive over to Vetta, an intense workout because I practice what I preach, videos to be recorded, uploaded, and hashtagged for Facebook and Instagram, kettlebells, boxes, sandbags, and dumbbells to set up for eager Bootcampers, and a moment for prayer, mindfulness, and getting the music set up via Wifi…

It only makes perfect logical sense that I recently set back my alarm clock from 3:30 to 2:59am to get things kicked off right.  (Some of you are undoubtedly questioning my grasp of “logic”.  Lol.)

What doesn’t make ANY logical sense is setting an alarm for 2:59am and hitting snooze until 3am! 

The SNOOZE button is the first lie we tell ourselves at the very start of the day.

You made a promise the night prior.  And your very first act on a new day of life is to postpone living and break a promise to yourself.

Multiple snoozes? 

Multiple lies.

The 31 extra minutes I “bought myself” in snooze time is actually 31 minutes I’ll be trying to make up for the rest of the morning.

Is any of this sounding familiar?

You may argue, “Yea but I needed the extra sleep this morning.”

That’s your brain messing with you.

Image result for brain lies

Here’s the actual-for realsies-pocket protector science on SNOOZing:

“How you wake up is just as important as how you sleep.  Scientists have recently discovered that when you hit the snooze button it has a negative impact on brain function and productivity that can last up to four hours!  Here’s what you need to know. 

We sleep in cycles that take about 90 to 110 minutes to complete.  About two hours before you wake up, these sleep cycles end and your body is in wakeup mode.  If you hit the snooze button and drift back to sleep, you force your brain to start a new sleep cycle that is 90 to 110 minutes long

When the snooze alarm goes off 15 minutes later, the cortical region of your brain, which is the part of the brain responsible for decision-making, attention, alertness, and self-control, is still in the sleep cycle.  It won’t be able to snap awake- it needs 75 more minutes to finish what that snooze button started.

It can take up to four hours for this “sleep inertia” condition to wear off and for your cognitive functions to return to their full capacity.  That’s why you feel so darn groggy when you get up after hitting the snooze.  It’s not because you didn’t get enough sleep.  It’s because once you hit the snooze button, you started a new sleep cycle and then interrupted it.  On days when you hit the snooze button, there’s no way that you’re at your best.”  – Mel Robbins, “The 5 Second Rule”

Or in simpler terms… you snooze, you lose!

Now… let’s put away our suspenders and bunsen burners for a moment and get back to reality.

Because, in practice, when the alarm goes off, you’re not going to give a rat’s asteroid what some scientist said about sleep cycles.  You’re going to feel like hitting snooze.

I’ve spoken before about the power of knowing your WHY.

And about turning your SHOULDS into MUSTS.

And I still maintain that this is great advice…

IF… you’re fully conscious and functioning… And not freshly emerging from a deep sleep coma that may or may not have included a dream about Scarlett Johansson.

In the time it takes you to start rationally talking yourself into getting up… your brain will have already come up with a 100 compelling reasons not to get up.

Seems like a losing battle.

And for most people it is.

Because despite the fact that we have good intentions, went to bed with a game plan, and told ourselves that tomorrow was going to be different, it’s hard to win the mental chess match of rational thought in those first crucial seconds of the morning.

Ergo, snooze wins again.


Image result for checkmate funny

So how do we break the cycle?

You already know that you’ll likely lose the battle of wits.

So stop trying to “think” your way out of bed!

In her book, “The 5 Second Rule”, Mel Robbins describes at length a tactic that seems so simple it couldn’t possibly work.

But it’s actually genius in its simplicity.

Ready for it??


That’s it!

The alarm goes off.  You count down.  When you get to 1, time is up, and you obey the command.

5-4-3-2-1!  GO!

Using this seemingly stupid-simple tactic, there’s no time for your brain to argue.  No time for the internal debate.  No arguing for 10 more minutes.  No thought about whether it’s hot or cold or rainy or shiny.  No dread about tasks and deadlines and TPS reports.  No decision about whether to skip Upper, Core, or Lower body day.

Image result for tps reports

And perhaps, most importantly, no consideration for how you feel.

Because your feelings don’t matter.

Yes, you heard that right.

I’ll say it again.

Your feelings DO NOT matter. 

Not if you’re serious about your intention and the promises you’ve been making to yourself.

You will never FEEL like doing anything that’s hard.

You are hard-wired to avoid change for your own protection.  If you don’t hack and override this system, you could SNOOZE through an entire lifetime of succumbing to your feelings.

No Bueno.

5-4-3-2-1 is not a request.  It’s a command.

It speaks to your puppy brain in a language it can understand.

Save your higher thinking brain functions for later in the day when they’ll actually be of use.  For now you need to tame the animal.

I know this sounds way too simple to provide a profound breakthrough.  But Mel’s book goes deep on the science behind why this actually works and further provides a bevy of testimonials from those who have harnessed the power of the 5 Second Rule to profoundly impact their lives.

I was skeptical myself.

(Much like I’m skeptical about magic wraps that supposedly make you skinny… See this week’s Thursday Throwdown on “It Works!” here:


Skepticism aside… In the last couple of weeks since giving this a try, I haven’t FELT like getting up once, but I also haven’t hit snooze once

5-4-3-2-1.  My feet are on the floor because I don’t have time to present my perfectly logical case for getting a little extra shuteye.

This has been my new and powerful secret weapon for keeping promises to myself and getting ‘ish’ done.

And winning the SNOOZE game is just the beginning.

You can use this tactic for anything that requires courage or will power.

5-4-3-2-1… voice your great idea at the company meeting before you can talk yourself out of it.

5-4-3-2-1… put down the cheesecake before you can justify its rightful home inside your belly.

Image result for get in my belly

5-4-3-2-1… close your email and start outlining your new business venture.

5-4-3-2-1… introduce yourself to that hot guy or that pretty lady before reason interferes to try and save you from potential embarrassment.

Because the only truly embarrassing thing in this life is to get to the end with ideas still trapped inside of you.  Plans unexecuted.  Chances untaken.  Life unlived.

If you’re at all intrigued by this subject, Mel’s book is a great read with lots of juicy nuggets and takeaways that I intend to go back and reference often.

And if you’re planning on trying the 5 Second Rule for your new wake up insurance policy, Mel recommends setting your alarm 30 minutes earlier than usual for the first time you use this tactic.

I can already hear you groaning.  But this is super-effective because…

1)      It creates a landmark ritual where you’re engineering a turning point in the way you operate.

2)      The first time is supposed to be more painful for you to illustrate the power that you have in implementing this simple command to overcome resistance.

I triple dog dare you to give this a try for yourself.  (Especially if you’ve been missing more classes than you’ve intended to lately.)  😉

5-4-3-2-1… JUST DO IT!

I truly believe this can be a game changer for you.

It’s total B.S. that we only use 10% of our brains.  But I believe it’s 100% dead-on-balls-accurate that most people use less than 10% of their potential.

Image result for dead on balls accurate

Richard Branson started an airline business by holding a cardboard sign as an advertisement.

Elon Musk is not the first to think about traveling to Mars, he’s just the first to do something about it.

Jack LaLanne was not the first person to do a pushup, he was just the first to turn it into a business and created a movement.

Some of the big shots you know about actually are exceptionally bright individuals.  But many, like Gary Vaynerchuck got D’s and F’s in high school and can literally barely read.  True story!

Our potential stays locked inside, because we’re too afraid of looking stupid, being different, or being laughed at by others.

Mel’s book got me wondering what our world might be like if more people simply knew how to overcome that paralyzing fear in those critical moments when it’s so real and daunting…

The 5 Second Rule provides a powerful blueprint for that HOW

But how many people will actually choose to use it?

I would love to hear any success stories you have experimenting with the 5 Second Rule.

And since you now know the secret of how not to hit snooze… I expect to see you bright and early Monday morning.

5-4-3-2-1-CJ OUT!




CJ’s Book of the Week:  “The 5 Second Rule” by Mel Robbins


“Skedge” for 5/15/17-5/20/17

Manchester (Class Times:  Mon-Fri @ 5:30/7:00/8:30am & Satuday @ 7am)

Monday: Lower (CJ)

Tuesday:  Upper (CJ)
Wednesday:  Core  (CJ)

Thursday:   Lower (CJ)  

Friday:   Upper (CJ)

Saturday: Core (CJ)

St. Peters (Class Times:  Mon-Fri @ 5:30am ONLY & Satuday @ 8am)

Monday:  Lower (Derek)

Tuesday:  Upper (Derek)
Wednesday:  Core  (Derek)

Thursday:  Lower (Derek) 

Friday:  Upper (Derek)

Saturday:  Core (Derek)


Get Bootcamp Xero HERE: 

Access to 15-minute, real time, eqipment free, follow along workouts…


CJ Thomas

Owner, Operator, & “CeejEO”

St. Louis Fitness Bootcamp

ph:  314-266-9729

email:  CJ@STLFitnessBootcamp.com

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