Tag Archives: Ethos Training Systems Chicago

Movement In Community

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“I think you can do it.”

Sometimes all it takes is a few little words from a coach or friend and suddenly we can do so much more than we thought:  Lift more weight.  Pull harder and faster on the rower.  Dead hang longer.  Try a movement that reveals a fun and challenging new world of training potential.  Two years into regular group strength training at Ethos, the benefits continue to multiply, both physically and psychologically.   I’m stronger now than I’ve been in my whole life (that I know of—I never tried deadlifting 185# in high school); I feel confident now that I could lift my parents if they fall, without hurting myself.  Suddenly I feel a surge of confidence and empowerment to be bolder and braver in other domains of life.  And it’s all because I love training at Ethos. 

Over a decade ago, Melissa Orth-Fray taught me the five factors that keep kids in sports and adults in a fitness routine:
1. It’s fun
2. Your friends are doing it
3. You feel like you fit in
4. You feel like you know what you’re doing
5. You feel like you’re getting better at it

Like many such lists, the factors intersect and overlap, no?  I’m much more likely to find exercise fun if I do it with my friends, I fit in with the group, and I feel like I know what I’m doing—these factors all speak to psychological safety.  These are limbic, back-of-the-brain factors, hence they are ‘feelings’ and not ‘thoughts.’  Decision making is more often more limbic than cognitive in origin, and discipline is much easier to maintain when action aligns directly with something that rewards an emotional drive—in this case, that innate drive for connection and community.   At Ethos, I get my fixes of dopamine, serotonin, and oxytocin, and it’s all because of the people.

The 5am crew at Ethos has gathered regularly since the gym opened in 2019.  The core group has persisted through a pandemic and moving to a new location last year.  I queried them about their experience, and without fail the strongest responses spoke to the bond of camaraderie that could fairly be described as love.  Folks drive long distances to show up and train, to be accountable for themselves and one another in health and well-being.  They report mutual uplift not just in the workouts but in their personal lives, too.  They use words like support, trust, and belonging to describe their tight relationship.  They share their struggles and triumphs in life, not just their personal records (PRs) in the gym.  They are part of one another’s emotional support networks. 

When patients tell me they exercise alone, I must check my immediate desire to suggest otherwise.  It all depends on our goals and preferences, and solitary movement has its benefits.  The main benefits of coached and group settings are programming and presence. 

Programming:  Left to our own devices, we often avoid movements that we don’t enjoy and don’t feel competent at or comfortable with.  Over time this can lead to insidious asymmetries that put us at risk for injury not just in the gym, but moving around in life.  Over a year at Ethos, three weeks at a time, training blocks are designed to improve strength and conditioning in iterative fashion, each block building on preceding ones.  Sprint and endurance, power and isometrics—it’s all included in the program and all we have to do is show up.  We get to learn the rationale and distinction between various movements and relate gym exercises to activities of daily living.  When injured or limited in some way, coaches can always modify or find alternative movements to keep us active; at home we might just quit, not knowing what else to do.  I recently noticed I barely use my chair at work anymore —I can stand at my desk all day with minimal fatigue.  I attribute this to two years of consistent training, though it was not a goal on my radar whatsoever.  I highly doubt I’d see this result just working out on my own.

Presence:  I can hear heart murmurs and abnormal lung sounds.  My coaches can see unpacked shoulders and caved knees.  They observe and correct, making us all safer to lift heavy loads with confidence.  Their encouragement and assistance further stoke our courage, allowing us to push and prove ourselves more capable than we could do for ourselves.  And it’s not just the 5am crew that bonds; my 9 and 11am friends and I cheer and celebrate our PRs together.  Movement in community is the best example of freudenfreude (joy at another’s joy) I can think of.  There is just something about sharing space in person, all of us working to better ourselves and supporting one another in doing so physically, morally, and otherwise.

Strong Old Ladies and Gentlemen.  This is my goal for us all.  We can get there many ways, and movement in community is my first recommendation for its myriad overlapping benefits.  Exercise benefits body and mind.  Exercise in community benefits the whole person.  It’s about relationships, of course; those cultivated in health are what save us. 

Be Nerdy About Your Thing!

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My Insta story last week

“OK so:”

When you ask someone about something they love, that they’re expert in, and they get all excited to tell you all about it, isn’t this what they often say? Their energy is palpable, their smile wide, and you can tell they just can’t wait to get it out.

I love that feeling, as both the asker and the answerer. And when I come across someone who also appreciates this feeling, it’s another example of that exponential synergistic cosmic rocket fuel of connection that I live for.

In case you’re looking for folks who exude this, might I recommend:

Alton Brown. Specifically in his recent book of essays, Food For Thought.

AJ, Andy Wilson-Taylor. He nerds out on some of his Patreon posts, about music, noise cancelling, motorbikes, and so much else!

Keith Roach, MD. My first clinic preceptor, teacher, and mentor, we can all benefit from reading Dr. Roach’s columns answering medical questions. He isn’t effusive about the nerding, but you can tell he knows his stuff and loves to teach it.

Carolyn Mueller. My colleague and fitness professional, follow Carolyn on Instagram for her posts and stories on the science, psychology, and reality of staying fit and healthy.

Kasey McKenney. Director of Treatment at Ethos Training Systems in Chicago, Kasey integrates deep knowledge of the musculoskeletal system with expertise in Traditional Chinese Medicine. More often than not, our conversations circle from relationship to communication, to qi, and I always learn something new and relevant to my life and medical practice.

Who do you know like this? Please make your introductions in the comments!

Happy happy, friends–we’ got this!

Inclusive Leadership

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Crystal, Eric, Dwight, Tim, Cory, Arianna, Kasey, and Molly.
Ethos leaders lifted with the rest of us today.

Seven Ethos coaches, clinicians, and owners took the 11:00am total body strength class with us civilians today. It changed the vibe altogether. They’re just like the rest of us (but they lift heavier weight); they are human. They believe in their work and mission to make us healthier. They walk the talk. They motivate me to keep going.

Last week I attended a creativity gathering where the facilitator disclosed personal stories as he reflected our own disclosures back to us. He made it safe for us to be open, to explore the origins of our passion with the group. He was one of us, even as he led us from the front.

From the internet; anyone know the original source?

Consider leaders whom you trust, who make it safe to admit mistakes, give honest feedback, and present constructive criticism to make the team better. What qualities do they embody to create a culture where we can each and all flourish? I have some ideas:

Walk the Talk

Lead by example. If I’m asking you to tell the truth, I had better do it first. If I’m asking you to be curious, open minded, non-judgmental, and a team player, how can I expect it of you if I don’t model it as your leader? We all know lip service when we hear it. Even if I struggle with the skills I aim to model, seeing me put forth the effort signals my integrity. We respect and follow leaders who exhibit humility and grit.

Get On the Ground

I try never to ask anything of a team member that I would not be willing to do myself in their place. We don’t trust leaders who separate themselves from those they lead by keeping their hands clear and clean from the dirty work on the ground, directing from far and on high. Disconnected leaders more likely lack empathy and understanding; they may be less likely to consider the real and direct impact of their decisions on others. You cannot know me until you meet me in my context. You can lead me more effectively if you know me. So get down here with me, see what I see. Feel it with me.

Be Present, Check In

While pulling the rope of mission onward, with the team, from the front, we leaders can really be with the people pulling with us, at our direction. We can observe their dynamics, feel the vibration on the ground. What’s going on in their lives outside of this pulling? How are they affected by the nested environments of organization, profession, and geopolitical tumult? When we ask these questions we must be fully present, honestly curious. People can tell when we’re not listening and don’t really care. It doesn’t take much to engender or erode trust and camaraderie; and it’s a significant act/practice of self-regulation, to turn off our inner diaglogue and attune fully to the person in front of us, on their terms. The rewards of making this connection, regularly and repeatedly, are priceless and lasting.

Ask More Before Directing

Leaders must problem solve. How many relevant questions do our leaders ask, and how well do they understand the full scope and complexities of the problems, before they start commanding and controlling? I observe not many. The best leaders ask the most open and honest questions. Their curiosity is genuine; their problem solving starts with query and connection before bias and assumption. Good questions answered honestly inevitably lead to more questions; insights emerge and the best solutions arise from clarity and comprehension of the whole, interconnected picture.

Own Your Shit

Accountability of leadership is key for organizational effectiveness, and everywhere I see it lacking. Leaders are human just like the rest of us. They make mistakes. They juggle competing interests and navigate complex environments of personnel, finances, and public relations, among others. The moment they dismiss, deflect, blame, or whine, our trust frays. We don’t need martyrs. We just need leaders who can look us in the eye and say, “I fucked up. Here is how I will make it right.”

What else? What kind of leadership are you experiencing, admiring, tolerating, and bemoaning today? How can we each be better leaders from any chair in our orchestras, to make a useful contribution?

It completely slipped my mind to post here last night! I was too excited for the end of my workweek and felt compelled to write jar smiles, as it had been a few days. It’s like a mild addiction, writing those little love notes. Happy Friday, friends.