11070414_10101135256653574_1667366728654827611_o

My Biggest Imperfection and Unbalanced Life

Every morning when I wake and check my e-mails, text messages, and social media sites, I usually receive a notification from a friend, gym buddy, or colleague in the chiropractic profession.

The message is u11070414_10101135256653574_1667366728654827611_osually something like, “How is your life so balanced, and how do you have so much time to get everything done?”

My life is not balanced, and when I work hard to accomplish a goal, such as training for an Ironman or building a business, it takes time away from other important things I value in my life.

People typically want to know how I have time to:

  • Run a successful chiropractic clinic
  • Train for my second Ironman while having a five-month-old baby
  • Write a book
  • Perform my Eliteness Tour with 15 seminars in 2015
  • Blog every week
  • Spend time with my wife
  • Perform monthly webinars and podcasts
  • Travel regularly

These are the things people see in my life and cause them to ask, “How does he get all of this done, and how does he keep his life balanced?”

On the outside it appears that my life is balanced. I get a lot done, however, I only saw my daughter go to bed four nights last week because I was too busy training for my Ironman the other three nights. I have not had a date night with my wife in almost four weeks due to the crazy nature of our schedules.

I am not looking for sympathy, as this is the life I have chosen, but I am human. I hear people who are envious of those on TV, on stage, or in the media, but those public figures are human and have imperfections and imbalances as well.

It’s very easy to look at people on the outside and think how great their life may be and how much they have it together, but we all have things we need to work on.

If you want to accomplish your dreams professionally and personally, understand that you will need to make sacrifices. If you want to spend tons of time with your family, and you also want to write a book, get in great shape, and start a new business, then family time will be sacrificed.

I wrote this article for those who ask me, “How do I get so much done?” The answer: I sacrifice a lot. Getting so much done comes with sacrificing my time with my newborn, wife, and friends. It comes with sacrificing sleep and social activities. Getting everything done is not hard, but it requires a lot of work and perseverance.

I understand that many of you may not want to do a marathon, Ironman, write a book, or build a big business, but for those who want to know how I balance or get it all done, it begins with sacrifice. We all have the same amount of time in a day, so for those who want to set massive, crazy goals, what are you willing to sacrifice?

Below is my current schedule until I complete my Ironman in September 2015.

Monday           Work               (6:30 AM – 6:30 PM)
Workout          (7:00 PM – 8:30 PM)

 

Tuesday          Work on Book  (8:00 AM – 12:00 PM)
Work                   (1:00 PM – 6:30 PM)
Workout             (7:00 PM – 8:30 PM)

Wednesday  Work               (6:30 AM – 6:30 PM)

Thursday      Work               (6:30 AM – 6:30 PM)
Workout          (7:00 PM – 8:30 PM

Friday           Day OFF

Saturday     Work               (6:30 AM – 12:00 PM
Workout          (1:00 PM – 4:00 PM

Sunday        Workout          (7:00 AM – 1:00 PM)

My family, work, and health are extremely important. The key when looking at your own life is looking at your current priorities and putting your effort toward them. Currently, a top priority for me is completing Ironman in September 2015, and I know once this is complete that I will be able to move efforts to other high priorities, such as spending time with my wife & daughter.

IMG_0218

A Life Lesson from Hawaii We Should All Follow (myself included)

This past week I took my annual summer trip to Kauai with my wife, daughter, and two of our close friends with their baby. If you have never been to Kauai I highly recommend it as the scenery, food, activities, and culture was amazing and completely refreshing. 

IMG_0265

We had no idea what to expect as we had never been to Hawaii before and have mostly travelled throughout Europe on our summer trips, doing Italy in 2014 and Greece in 2013. From the moment we landed and got to the hotel the sense of connectedness to nature and community was extremely prevalent. 

While at breakfast you could see the stand-up paddle boarders cruising in the bay, surfers catching waves, and snorkelers swimming far out to get a glimpse at the beautiful coral reef inhabited by lots of species (including my favorite, turtles).

On Monday night I had the opportunity to present my Eliteness Tour to Kilauea CrossFit, which was an unbelievable gym with the most hospitable members. Everyone came with a great attitude, notepads for note-taking, and most importantly an open mind. 

The part that surprised me the most and made me pause for a moment was when I asked the group “How many people here sit in front of a computer for more than 4 hours a day?” Out of 20 people in the group only 1 hand went up, and this was someone who works in an admin role for a hotel group. 

It was the first time I had ever spoken to a group where over 95% of the group did not sit all day. Usually when I ask the question about how many people sit in front of the computer for more than 4 hours at least 95% of the hands go up. 

In Hawaii many of the people were in construction, outdoor adventures, farming, or other activities where they are moving and being part of the land. 

Throughout the whole trip I would observe and talk to many of the locals, and I discovered that their lives were spent connecting with nature not only from a movement perspective, but nutritionally as well. 

At the seminar, when I was talking about organic versus non-organic meats, one of the attendees said that the motto of the gym was ‘caught not bought’. These people were passionate about supporting their communities, land, and being part of the ecosystem to keep it sustainable. 

The key point I took away from this trip throughout the whole week was how DIS-connected we are on the mainland, which in turn leads to so many DIS-eases. While in Hawaii, never did I hear a local talk about their sciatica, tight shoulders, joint pains, or many of the other problems we deal with on the mainland. I am not stating that all the people in Hawaii are healthy as many of the locals I saw were either overweight or obese, similar to many of the people in the mainland. A key difference is Hawaii is the 2nd healthiest state in the country 

However, the takeaway was how much better we (myself included) need to be doing as a culture of moving and eating foods local to our environment. 

In the mornings I would wake up, eat a banana, then either run, snorkel, or surf. Each morning I was out doing something active in the environment, and following that activity I would grab an Acai bowl or some smoothie made with local produce. Throughout the day I would snack on locally-grown chocolate and macadamia nuts. For either lunch or dinner I would eat fresh ahi usually caught the day before or that very morning. IMG_0208

On the mainland we have been gifted with a catch 22 of tons of gyms, supermarkets containing foods from all over the world, and jobs that put us in front of a computer all day. I am not saying that this is terrible though, as I love nothing more then doing CrossFit workouts and shopping at Whole Foods to gather the necessities for the week. 

However, the question I want to raise, and this is something I will evaluate in my life, is how much more local could I get with my nutrition? What more could I do to be connected with my community as far as movement and exercise are concerned? Are there hikes or trails I have not been on that I could run? Are there farmers I could reach out to in order to eat more locally and BE part of my community? Are there areas in which I could go biking throughout my city? How about yoga lessons in the park? Are there suitable rock formations to go rock climbing that have been formed by nature? 

If there is one thing I got from Kauai it’s that we go day to day through the grind of work, sleep, and repeat, without ever getting in touch with our communities and nature. Most people are so busy playing Keeping Up With The Joneses and letting their bodies rot instead of keeping up with their own bodies and health. 

IMG_3090

My Newest Breakfast Pancakes Packed With Protein (Great for Kids)

IMG_8241 I get asked daily about my favorite foods for recovery purposes and staying fit.

There are tons of foods that I utilize for recovery and health, such as: grass-fed beef, turmeric, beets, coconuts, etc. My newest craze which has been getting a lot of accolades in the Cohen household is buckwheat. 

I began eating buckwheat pancakes every time I went to Radial Cafe in Chandler Park and have become addicted. I would make it a point over lunch breaks to grab one buckwheat pancake as an appetizer and then have my Cobb salad with chicken for the entrée. I became so addicted to these pancakes that I knew I would have to make these pancakes myself to feed my addiction. 

Now my go-to breakfast recipe is buckwheat pancakes, and the results have been amazing. Before I share the recipe, let me give you some insight into why buckwheat should become a staple in your diet and why it is my new pancake recipe for my family. 

First, for those who follow 100% strict paleo, this is not paleo! Buckwheat is technically considered a pseudo grain similar to quinoa and amaranth, so this would fall out of the scope of paleo, for those who follow that strictly. However, buckwheat is gluten free, and after eating these pancakes you will not have that inflammation feeling in your gut like with bread or pasta. 

For people like me who follow a roughly 80% paleo diet, this will be a great treat. It’s also good for those who lift a lot of weight, do a lot of endurance training, or are looking to improve heart health. 

If you are someone who works out a lot, then the gain in buckwheat will be in the protein. The brand of buckwheat flour I buy has 5g per 1/3 cup of buckwheat. I use at least 1 cup for my pancakes, so each time I use this as a breakfast, I get 15 grams of protein on top of the whey protein shake I drink each morning. Buckwheat is also made up of amino acids, including arginine and lysine which are great for the synthesis of muscle. 

If you are looking for better cardiovascular health, then you may be interested in a 1995 study published in the American Journal of Clinical Nutrition showing that Chinese who ate 100 grams of buckwheat a day had better overall heart health. Many of the numbers that are used to assess heart disease such as cholesterol improved. 

Scrambled and hard-boiled eggs are still my favorite breakfast due to the healthy nature of pasture-raised eggs, but buckwheat pancakes are making a big push to get into my top three breakfast foods. 

Here is the recipe I use: 

Organic Arrow Mill Buckwheat Flour
Raw Local Honey
Hemp Milk
Pasture-Raised Eggs
Coconut Oil
100% Pure Maple Syrup
Grass-fed ButterIMG_3090

1) Mix 1 cup of flour with 1 cup of hemp milk.

2) Add 2 tablespoons of honey and 1 raw egg.

3) Mix the ingredients thoroughly.

4) Place coconut oil on a pan, and put the batter on the pan.

5) I usually heat it for 2-3 minutes per side and then top it with 100% pure maple syrup and grass-fed butter. 

Screen Shot 2015-06-22 at 9.40.24 PM

Are you tapping into 100% of your athletic potential? (Exercise @ end)

If there’s one thing my practice is known for, it’s the fact that we see a lot of professional athletes on a regular basis. Most of the athletes do not come to my office because they are hurt or injured, but because they want to perform better at a more elite level. 

On their first visit we go through a thorough assessment which includes a 3D image of the bottom of their foot to check arch height, x-rays to look at structure, and a postural assessment to look for any abnormalities. 

Almost every time one of these athletes comes to the office and it is their first time seeing a chiropractor, we find abnormalities. We usually find one shoulder higher than another, sometimes we see a difference in hip height, and commonly we see disc spaces that have been worn. Is this the norm? Absolutely not! It is common amongst people who wreck their bodies on a daily basis, but not normal, as the norm is completely straight up and down on the front view of posture. 

Usually the reason for these problems is because many of these athletes have been trained ONLY to seek help when there is a symptom, and therefore not focus on the underlying problem. Many of them have seen massage therapists, physical therapists, and even chiropractors for the same injuries repeatedly. These providers are experts at treating injuries, but none do thorough evaluations to look at the biomechanics and structure to focus on fixing this first. 

On x-rays, we see athletes with hips that are 10mm higher and shoulders that are 5mm higher than what’s normal, which are both high numbers. On the side view of their posture we see ears that are inches forward on the side view from their shoulders. Screen Shot 2015-06-22 at 9.40.24 PM

The point is, if these athletes can perform at a professional level with these biomechanics and this structure, then what potential are they holding out on by not getting fixed? I always tell them, “John, if you can perform at this level with all these structural issues then imagine your potential if we fix these.”

How much better could they perform if they fixed many of the underlying structural issues?

If we take the topic away from chiropractic, think about the things YOU could be doing to improve in order to reach your unlimited potential. 

None of us are tapping in to our potential 100%, but the trick to becoming great or elite is figuring out what things you could be doing to get as close to 100% as possible. 

The first step I recommend people take is to write out a list of the things they do to be a great athlete. I then ask them to write the things they could do to become even greater. The fact is that this will not be an overnight process and I understand many of you don’t want to be professional athletes. However, most of you are looking to improve your athletic skills and become as great of an athlete as possible. 

Below is an example of what is recommended above on reaching your true potential as an athlete. I would have this on your phone or index card and keep adding to this list as you improve as an athlete and see what other athletes you admire are doing. 

NOW                                                              GOALS TO ADD

Foam roll daily                                                  Take BCAA’s

Eat 60% paleo                                                   Massage 2x per month

Workout 4 days per week                                Regular chiropractic

Massages 1x month                                           80% paleo

Take fish oil daily                                              Post-workout powder

Take 1 Epsom bath per week                           Take class on foam rolling and lacrosse ball

                                                                               Incorporate acupuncture

                                                                               Sleep with compression socks nightly

                                                                               Take 3 Epsom salt baths per week 

                                                                               Hire individual programmer for workouts

                                                                               Drink Natural Calm – Magnesium before bed 

Soap

How healthy hygiene leads to more energy and better athleticism? (My natural product list)

In this world there are toxins we can control and toxins we cannot.

When I go running outside down Peachtree Road, I cannot control the amount of fumes and toxicity being released into the air. I could control the time I run and reduce the exposure, but breathing in pollution is something I cannot control.

Throughout life there are many things that we cannot do anything about, but there are also many things we can, and personal hygiene is a big control factor.

We are exposed to thousands upon thousands of toxins each day through the food we eat, air we breathe, and water we drink. As we keep intoxicating ourselves, we will ultimately lead ourselves into many chronic diseases, especially neurological and gut issues.

Research has been done on toxic sunscreens, deodorants, toothpaste, and many more products regarding the effects they have on our health. Studies have shown that by using many of these toxic ingredients daily, we can increase our risk of future problems.

Personally I like to keep it simple, and here are the products I use on a regular basis to keep myself well and clean.

Shampoo – Our house favorite for shampoo is Avalon Organics, which is made of aloe, extracts, and tons of different essential oils. It’s a product that has no parabens or other chemicals and one that does wonders for the hair. Too many shampoos and popular brands are loaded with chemicals, which should be a no-no especially considering how close to the brain they end up.

Shampo

 

 

 

 

 

 

 

 

 

Soap – This one is easy and one you should switch out immediately. Why would you take a toxic piece of soap loaded with chemicals and rub it all over your body to clean yourself? It makes no sense! We love the Dudu Osun (I know, terrible name) but there are only 9 ingredients and all give that fresh feeling. The list of ingredients are: Pure Honey, Shea Butter, Osun, Palmkernel Oil, Cocoa Pad Ash, Palm Bunch Ash, Aloe Vera, Lime Juice, and Water. That is it! Look at your soap right now and if you cannot pronounce the words then it may be time to upgrade to the good stuff. We buy this product on Amazon in packages of 6 for less than $15.

Soap

 

 

 

 

 

 

 

 

Toothpaste – For 10 years my wife and I have not used fluoridated toothpaste and since then I have not had any cavities. I am not a dentist so I can’t speak too much on this, but every dentist I go to says how irrelevant fluoridated toothpaste is to cavity formation. The dentists I see say the cause is diet and not flossing regularly to break up the bacteria colonies. The concept makes tons of sense and for those worried about fluoride, you get enough of it in your city water. The toothpaste we use is Claybrite Natural Toothpaste, whose tagline is ‘Let the Earth clean your teeth’.

Toothpaste

 

 

 

 

 

 

 

 

 

 

Deodorant – This is one that a lot of people always question when they find out I do this, but deodorants are by far some of the most toxic products on the market. Studies have been done to show how breast cancer tumors are filled with parabens and one of the most common spots is under the arm near the armpit. Not only for women in regards to breast cancer, but men should also be avoiding these products as they can be very harmful since they are used daily and on a regular basis. Like I said, there are things that we can do to try and prevent cancer and things in the air we can do nothing about. Deodorant is a huge control piece, which is why I only use coconut oil. Yes, that’s it! I take a little bit of coconut oil and put it under my arms every morning when I wake up. Some ask about body odor, but I take 3 tablespoons of chlorophyll a day to prevent smells, as chlorophyll is an internal deodorant.

Deodorant

 

 

 

 

 

 

 

 

 

 

Sunscreen – With summer in the air and the sun blazing, many people will be loading up on chemically-induced sunscreens. It always amazes me how people are concerned about cancer by putting on sunscreen, yet sunscreen is filled with tons of cancer-causing agents. I am not against sunscreen at all, but putting the right sunscreen on will be crucial. The difference between using all-natural sunscreens and chemical sunscreens is that with all-natural sunscreen you have to reapply it every 60-80 minutes. Why? Because there are much less preservatives. You should not look at that as a negative, but rather as a positive knowing you’re using the right product.

Sunscreen

 

 

 

 

 

 

 

People ask me all the time about my energy level and how I keep it sustained throughout the day while not being dependent on caffeine. I get asked how I can do so much in a day while having a family, writing a book, running a business, and training for an Ironman. The main factor that keeps me going is that I am not loaded up with tons of toxic chemicals inside my body slowing me down. The people I know who are the least organic and utilize every manmade product in the world, even in their diet, are some of the most sluggish and non-productive people. I am not perfect, but each day I have a hunger for wanting to be healthier and a better athlete, not only for myself but for my family and now, my daughter.

 

I would love to hear in the comments which products you use that are healthier and alternatives to the mainstream hygiene products in the world today.

IMG_0251

My 2 Workouts on Vacation (Must Do’s)

This past weekend I was in Cancun for one of my good friend’s wedding.

Even though my wife would love for me to chill and enjoy the vacation, I always have the urge to move and work out while away.IMG_0251

In fact, I am so crazy that I will plan each night as far as what time I have my last drink and what time I get to bed (10:00 – 11:00 PM) so I can wake up and work out. Friday morning was going to be my run and Saturday was going to see strength training. This way I made sure I drank more water and ate more carbs all day Thursday, and on Friday I ate more protein and was OK drinking a couple more beers since Saturday would be less about endurance.

I know many people would say “I hate planning on vacations”but for the small block of working out this has to get planned. On vacation it is so easy to eat, drink, and relax while sleeping in and not working out or getting your body moving. There is nothing wrong with chilling on vacation, but a vacation to me includes working out as it is just as relaxing.

Working out and being healthy is my highest value similar to many of you, which is why I shared my 2 favorite workouts from this past weekend below.

1)    30-Minute Run in Sand

My favorite part about going to the beach is the opportunity to put my feet into the sand and work out those small muscles on the bottom of the foot. In a world where shoes are ALWAYS on us as both protective devices and for superficial reasons, our feet are inhibited from becoming stronger.

Many of us have been wearing shoes our whole life and the problem with doing this from such a young age is that it never allows our arches and foot muscles to fully develop. This will lead to weaker arches and poor mobility in the ankle, which in turn translates into poor squatting and other bad movements, usually leading to knee or foot problems.

I have told my wife numerous times that how we need to keep shoes off our daughter for a while so she can create strong foot muscles and increase the arch in her foot.

In my book I talk about tons of strategies to strengthen the foot and increase ankle mobility, but one great way is running in the sand.

Running in the sand allows us to use all the muscles in the feet, especially the ones we inhibit when wearing shoes. Running helps with the arches as well as increasing dorsiflexion of the foot.

Since I live in Atlanta which is landlocked, I don’t often have the opportunity to run in the sand and work out those foot muscles. This is why any time I make a trip to the beach, running in the sand is a high priority and will always be the workout I do before any others.

During this run I ran 15 minutes out and on the way back I would sprint at the top of the minute for 20 seconds.

2)    50 Manmakers for Time

Typically the workout I will do on Day 2 is get in a bunch of manmakers, which is a full-body workout. A manmaker is exactly what it sounds like and something that when done properly with heavy weight can turn you into a man (or woman, to be PC).

Depending on your strength the goal is to make sure you can do 50 of them without dropping the weight or taking a long break. For those that are new to this you may only want to do 25 manmakers, but since I am staying in an all-inclusive resort I had to go for the 50 and burn off the quesadillas and coladas (yes, I cheated!).

MOVE – https://www.youtube.com/watch?v=iMNnvhg1JcM

1) Get set up in the push-up position while gripping dumbbells

2) Lift your right arm up like you are doing a row and place it back on the ground

3) Lift your left arm up like you are doing a row and place it back on the ground

4) Jump with your feet forward and get into the squatted position with the dumbbells racked on your shoulders

5) Thrust the dumbbells up and overhead and that is your first rep

6) Get back into the pushup position gripping dumbbells and repeat for time…

 

IMG_0016

I Screenshot 20+ CrossFit Games Athletes InstaGram Accounts – Not Surprised!

Over the past 2 weekends, I have been watching the CrossFit Regionals to see who will punch their tickets to Carson, California, and compete in the CrossFit Games. While watching the Regionals online, I have also been checking out the Instagram accounts of these top athletes and their excitement leading up to the competition. 

The most common topic amongst all these great athletes is – RECOVERY. 

I have written and posted (Instagram = draustincohen) about this in so many past posts, as well as discussing my favorite foods and lotions for recovery. If you missed any of those, then in the “Search Box” type in “recovery” to see past posts. 

There are 6 CrossFit athletes I treat, and each of them takes their recovery just as seriously as their training. The protocols each day are recover, train, recover, train, etc. 

While at the Atlantic Regionals, many people stopped and asked me what I think it takes to get to the next level in your athletic performance, and my answer was: “Individualized programming as well as a recovery team.” 

A RECOVERY TEAM means a group of people you see to take care of your body not only when you’re hurt but also to prevent injury.  Whether it’s chiropractors, PTs, or massage therapists, having an all-star team is crucial to being the best of the best. This also includes having a system of soaking in Epsom baths, taking magnesium supplements, eating tons of BCAAs post-workout, and the list goes on of what you need to do to recover. Whether you do CrossFit or not, the people who tend to be the healthiest are the people who utilize massive amounts of recovery. 

There is so much in the realm of recovery and so much to write about, which will all be in my book Eliteness coming out in 2016. The top things that I think are most important are: 

* Healthcare Team – Chiropractor, PT, acupuncturist, and massage therapist

* Homecare Recovery – Epsom salt baths and taking the right supplements

* Specific Mobility – Psoas, TFL, hamstrings, and rectus femoris muscles

* Strengthening – Rhomboids and SHOULDERS (before kipping)

* Nutrition – Knowing when to eat certain foods and what to eat post-workout 

I have a big speaking tour beginning June 6th, so if your gym or facility is interested in “3 Strategies to Becoming Elite,” then e-mail DrAustinCohen@gmail.com

Instead of writing more on this topic, I decided to show you over 20 Instagram accounts of some of the fittest people on the planet and what they use.

IMG_0024 IMG_0001 IMG_0014 IMG_0013 IMG_0012 IMG_0011 IMG_0010 IMG_0009 IMG_0007 IMG_0006 IMG_0005 IMG_0004 IMG_0003 IMG_0002 IMG_0020 IMG_0019 IMG_0018 IMG_0017 IMG_0023 IMG_0021

 

 

 

 

SquatMaf

Resiliency – A Life Lesson From the CrossFit Atlantic Regionals

This past weekend I had the pleasure of attending the 2015 CrossFit Atlantic Regionals in Atlanta at the Georgia World Congress Center.

It was the first time CrossFit has combined two regions (Mid-Atlantic and Southeast) together and the first time it was in Atlanta. The crowd was ignited; the arena was jam-packed, and the atmosphere was dynamite.

One of my main reasons for attending was because my athletes, Emily Bridgers and Team Terminus, were competing, and I wanted to support them. They have been extremely motivating the past year and have worked very hard to get to the point they have achieved.

The weekend consisted of 7 workouts in total, and the top scorer would get 100 points, going down by 5 each rank. The people who ranked in the top 5 by the end of the weekend would punch their ticket for an opportunity to compete in Carson, California, at the CrossFit Games.

By the end of Day 1, Emily was sitting in 6th place, below what many spectators expected and not eligible for a spot at the CrossFit Games. Many people probably expected a similar performance on Days 2 and 3 because of the fierce competition and because they don’t know her personally. I, however, knew that wasn’t an option.Em1st

If there is one thing I know about her and what makes her elite, it is her resiliency, embodied in her motto of #allsmiles and her attitude of never giving up.

She took this energy and was placed 2nd by the end of Day 2, and by the final day, she ended up finishing in 1st place.

As I watched the entire weekend, what I noticed was how many people and teams that fell outside the top 10 gave lackluster performances throughout the weekend. It looked as if many of them saw their place and gave up, not wanting to earn that top spot.

Yes, some athletes may have been fatigued, but how was it that Ben Smith at the end of workout 3 went super fast on the box jump overs to beat Noah Ohlsen? He did that because that is what winners do and that is what elite people do.

Emily was down by 2 minutes on workout 3 getting off the treadmill and ended up beating all guys and the rest of girls in that workout. Why? Because winners never give up. They always give it their max and are committed to winning.

This principle applies to so many facets of our life, whether it’s business, family, finances, or health. How often do you give up, and how often do you dig deep and think, “What can I do to be better?”

Elite athletes and most successful people always ask why and how and find ways to dig deep into their reserves to reach as much of their potential as possible.

On Friday night, when I went to adjust Emily after Day 1, she asked me, “What could I have done or how could I have performed to be better than the rest of the girls today?”

She asked this because that is what elite people do. They want to know how and what they could do to be the best.

If your business is slow and not working, do you keep doing the same thing though it’s not giving you the desired results, or do you strategize with elite mentors to think differently?

If your relationship is failing, do you give up on it and not try to have conversations or dates to keep it growing?

If your finances get low, do you give up on earning more money or do you ask, “What could I do to make more money and grow my bank account?”Terminus

If you’ve been the same mediocre athlete for so many years or look the same with no weight loss or muscle gain despite working out for so many years, do you ask what could I do to improve and reach my optimal results?

Resiliency is a key element that winners have to make their life work for them and not let life happen to them.

What could you do, and who could you be to be better than you were yesterday?

What are you doing to beat the competition, not only in the gym but also outside the gym in your daily life?

A major congratulations to Emily Bridgers on her stellar performance this weekend, and another recognition to Team Terminus. Team Terminus was extremely consistent with their performances, never letting ego get in the way of the end result.

It has been an honor being your chiropractor and health coach, and I am looking forward to being with all of you in Carson, California, at the CrossFit Games.

SquatMaf

image1

You May Be 1 Day Away from Success

My question to you is, how close are you to reaching that next milestone of success?

Whether it’s at home, career, finances, or in the gym, are you close to giving up on something even though you are a small step away from reaching the major tipping point?

This past Friday night, my wife and I decided to enjoy a date night and go see Hozier perform at a small amphitheater in Atlanta. I am the sort of person who does not like going to watch performances in big domes, arenas, or coliseums with 20,000 people, as I feel it takes away from the personal connection with the artist.

In smaller venues, I always feel the artist connects very well and usually if they are still playing in smaller venues, they are either newer or they have been around the block for a while.

Hozier is one of those newer artists that will probably not be playing in smaller venues forever, but was such a joy to listen to.

The crazy story about Hozier is that only 2 years ago in 2013, he was struggling to play open mic nights in Dublin. He was broke and desperate to make it in the big leagues, where he’d be able to make a living playing music. After a bad breakup that year, he went to his parents’ house, wrote a song, and then at 2:00 AM recorded the vocals.

“Take Me To Church” Live

This song you may recognize called “Take Me to Church”was nominated as “Song of the Year”at the Grammy’s and is currently nominated for “Top Streaming Song”and “Top Rock Song”for the Billboard Music Awards.

While at the concert, Hozier said “I am so excited because this is the largest venue I have ever played at”. The crowd was sold out at 7,000 and throughout the night, you could see his humbleness and how proud he was to perform for his fans. You could see that deep down, he knew his fans were the ones that got him to this point and supported him, starting from his open mic nights in Dublin.

Hozier has said he enjoys jamming and playing small local venues, but I am sure that with his new success, he will be taking over major stadiums. image1

What I find interesting about Hozier’s situation is that he could’ve easily given up when playing open mic nights and gone into a career he was not passionate about. Little did he know that the one song at 2:00 AM would be the tipping point that catapults him into success and gets him known.

I know that early on in my career, when I was a chiropractor and just started my business, there were times when I was so frustrated I was willing to do things not in the best interest of my practice, but simply because I needed extra income. For instance, personal injury is a big income builder for many chiropractors, but not something I ever wanted to be involved in because the treatment protocols go against my values. I could’ve made an insane amount of money and been able to do to what I want and when I want, but that would have meant jeopardizing my values. Fortunately, I held true to myself never giving in because little did I know that a few months later, I would find my niche in practice and our practice would grow 10 fold.

When I first started Crossfit, I remember watching all the guys in there annihilating the workouts, lifting heavy weights, and moving around like monkeys. I could barely do a pull-up without assistance and the weight I was lifting was extremely minimal. I remember 6 months into Crossfit when I thought about quitting because I felt I was not growing, as everyone else was dominating and I was still doing banded pull-ups. The day I thought about quitting, I reminded myself ‘where else in my life am I quitting early’. When that thought came to my mind, I immediately re-committed and this time I changed my diet, increased mobility work, and pushed a little harder. I went from a back squat of 240 pounds in 2011 to 350 pounds in 2013. This was one of the big gains that wouldn’t have happened if I gave up on myself and quit early.

My question to you as you evaluate your life is, which departments of your life are you about to go to the next level BUT quitting early is leaving you where you have always been?

One of my patients, Emily Bridgers, began competing in 2011 for the Crossfit Games. The top 3 from every region get invited to Carson, California to compete for the World Championships of Crossfit, which is every athletes goal. In 2011 Emily placed 9th, 2012 she placed 4th, 2013 she placed 5th, BUT in 2014 she placed 1st in the SouthEast region punching her ticket to Carson. That July she ended up finishing 6th in the World due to her commitment and discipline to NEVER give up and always fight for whats important. Little did Emily know how close she was to making it so far and by committing and not giving up she was able to see even more successes in 2015.

I see people come to my office and after a month or two stop caring simply because ‘work got busy’or some other poor excuse. The fact is they are days from making those major gains and progress in their care and by stopping early, they are losing all progress.

Look at your day to day routine and start evaluating it, as the extraordinary life you were meant to live may be waiting right around the corner.

I bet Hozier never thought that one night in 2013 would have been the time where he went from small time to a Grammy Award nominee.

ll-magnetic-clay_ancient-minerals-mag-ultra-lotion_main_225x225

My New Favorite Recovery Tool

Over the past 10 years of intense working out, training for marathons, Crossfit competitions, and Ironman competitions, my body has taken a toll. 

I have put my body through the ringer as far as physical stress, and each day I am always looking for new strategies to recover. As of now, on a regular basis, I get chiropractic adjustments, massages, and acupuncture; I take epsom salt baths; I use RockTape; and I have taken many supplements to help my body recover. I eat super clean and drink tons of water throughout the day so my recovery time and recovery levels are quick and back to 100%. Fortunately, with all that I do to improve my recovery, I have never been injured or hurt from excessive working out, even with all the training I have done. 

Nonetheless, to this day, I still continue seeking other strategies, as I want to make sure my body stays in tip-top shape with all the physical stress I place upon it. I want to play sports with my kids and continue to do organized sporting events well after 50. 

A new tool that I have recently come upon is magnesium lotion. ll-magnetic-clay_ancient-minerals-mag-ultra-lotion_main_225x225

Literally made up of magnesium, which is the 4th most abundant mineral in the body, this tool has helped tremendously. After long runs, long bike rides, or even heavy lifting, I will rub this lotion on the areas of my body that took the bulk of the stress. For example, after a long run, I will rub magnesium lotion on my calf muscles, quads, and hamstrings. After a deadlift workout, I will rub the lotion on my lower back and hamstrings. 

The lotion is a natural product with no formaldehyde or other chemicals, and it is a great tool. Sometimes I will have my massage therapist use the lotion instead of oils so I can get the magnesium rubbed in even more into the sore muscles. 

In fact, 1 in 5 Americans receive less than half the recommended daily dose of magnesium, and for those of you who are extremely athletic, you may be particularly deficient. The average American diet supplies less than two-thirds of the amount of magnesium considered to be sufficient. 

I know many of you are always looking for that added value or that extra trick to become elite. Well, this simple step could be the game changer. 

Speaking of elite, from June 6 – December 31 I will be doing an Eliteness Tour throughout the country and Caribbean Islands. If your Crossfit gym would be interested in hosting one of these workshops please have them send me an e-mail at DrAustinCohen@gmail.com.

For the current schedule – Click Here