I’ve always admired my sister. When I was younger I literally looked up to her as she was older, cooler, faster and smarter. Nowadays I’m the one who is taller, stronger and calmer. I currently look up to her in a time when we are in need of leadership and my sister has been my savior lately. As kids we did argue, as sisters do, but I think most of the time I was just jealous of her. I will acknowledge that she tried things out first and got into trouble, which allowed me to move through life a little easier. 

In these times of uncertainty,  I feel the most connection with my sister. Some say your sibling is the person who you will likely have the longest relationship with. I hope that to be true. As biracial kids growing up in a white community,  it was challenging as we experienced explicit racism. As of late many feelings and experiences from the past have resurfaced. There has been nothing more comforting than a conversation with my sister. 

My sister has always been an avid reader. In fact,  I would often find her hidden away in her bedroom reading. Recently she has been my inspiration in continuing to educate myself on implicit racism and we often talk about how we can continue to learn and do better.  I am currently reading White Fragility and I’m about halfway through. 

In this time of quarantine, racial uprise and uncertainty I hope you continue to connect with yourself and community, play in whichever way brings you joy and grow to add to our ever changing world. 

Saturday’s Workout
“Running With The Devil”

10 RFT:
5 Devil’s Press
200m Run
*25 Min CAP

Maybe over the course of this last week, you’ve learned a lot. Maybe you’re seeing the world from a whole new perspective and you’re just now realizing how different the experience of others can be. Maybe you’ve learned somethings about yourself; old blindspots and passed-down generalities. Maybe you’re realizing that engrained thought patters need reprogramming and unhelpful language around issues that don’t affect you need to go. Good. Good, and keep going. A week of new awareness and learning is the tip of the iceberg. Keep going because we can’t go back.

Friday’s Workout

“Tiger Balm”
200m Run
7 Double DB Power Clean & Jerk
40 Double Unders
**Courtesy of CompTraining**

When the world feels heavy, dark, overwhelming and uncertain – lean into what you can control. Your own behaviour. 


The last couple of days we have been told so many different things.

The last couple of days I believe we all have felt defeated. 

The last couple of days I believe we have all felt overwhelmed. 

The last couple of days I believe we have all felt anger. 


In the next coming days I believe you will reflect.

In the next coming days I believe you want to do and say the right thing. 

In the next coming days you will realise that you cannot please everybody because there is a lot of noise out there. 


But I believe you can do something, starting as early as tomorrow.

You can start with yourself and you can start small.

The most important work you will ever do will be the work within the walls of your home.





Thursday’s Workout 

20 RFT:

5 Goblet Squats


5 V-Up




It’s heartbreaking to see our country like this. From Covid 19, to the deaths of innocent black individuals, to the destruction happening in our backyard. People are hurting and we need to acknowledge that.

Over the past few days, as I sit with my wife, a black women and my interracial son, I can’t help but to be beyond disappointed. Disappointed with the police brutality, racism, looting, ruining of peaceful protest and sadness around us. I know I personally may never experience this( based off my privilege), but I know that I try and understand.

As a white man, I know that my life comes with privilege. Whether I welcome it or not, I know certain things have and will come easy for me; and many a doors have been opened, simply because of the color of my skin. A privilege many people will never experience. 

I ask you to watch this video, so we can all really understand what it’s like for people different than ourselves. Until you take a walk in someone else’s shoes, you cannot really understand what it is like for them. 

As a community I ask that we come together. That we listen to one another. That we respect, love and shed light on one another- and if this video strikes a cord with you, please pass it on and share it with others. 

2020 has been hard, but it is not over! I want us all to look back and remember we tried to better ourselves and this world for our future. 

They deserve better. This world needs better. 





Tabata Russian Twists
Rest 1 Minute
Tabata Reverse Lunge
Rest 1 Minute
Tabata Mountain Climbers
Rest 1 Minute
Tabata Inverted Burpees

Dr. King is most quoted on his dedication to love and his ideas on fighting for justice in a nonviolent way.

But he also said, “The hottest place in Hell is reserved for those who remain neutral in times of great moral conflict.”

He said, “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”

And he said, “Injustice anywhere is a threat to justice everywhere.”

If you revere Dr. King and his ideal ideas of love and non-violence, you can acknowledge that hard battles must be fought, too. And every voice must speak out and fight against injustice. 

Friday’s Workout

“I Am Serious… And Don’t Call Me Shirley.”
For Time:
Double Unders



“No myth about women’s health has existed for so long as the belief that women should stop exercising during pregnancy”. (John D Ratey MD, SPARK, The Revolutionary New Science of Exercise and the Brain p. 197).


One of the most common questions people ask me is if they can exercise during pregnancy? The answer is: YES. You should. Here is why:


In 2002 the American College of Obstetricians and Gynecologists (ACOG) began recommending exercise for pregnant and postpartum mothers. It is not that long ago in other words. Today ACOG actually recommend women to begin exercising when they become pregnant. The reason being is to counter high blood pressure, diabetes, preeclampsia and other harmful states that can develop during gestation, which can lead to harm both for the mother and the child. 


As a Coach who works with pregnant women on a daily basis – I meet expectant mothers who don’t have a clear idea of what they can do or what they should do. Most women think in terms of avoiding exercise rather than engaging in it. The truth is, if they knew or understood the benefits of exercise during pregnancy – not only in reducing pregnancy risks but also in helping them with their mental and physical health INCLUDING their babies –  I am certain more women would feel more comfortable being active. 


Did you know that estrogen and progesterone levels remain much higher than normal during pregnancy? And in many cases this means it can stabilise women’s mood help reduce anxiety and depression. Research also show that some women with attention-deficit/hyperactivity disorder are able to sit still and read when pregnant. In other words pregnancy can spark hormones for the better. 


It is also well established that mothers state of mind can alter her baby development. Anxiety, stress and depression can have a powerful impact on pregnancy and result in miscarriage, low with weight, birth defects of the baby and in extreme cases death. Babies born to unhappy mothers are fussier, harder to soothe, less responsive and unpredictable sleeping patterns. More so, these babies and children are more likely to suffer cognitive impairments and to be hyperactive. This is disturbing information that is not discussed, neither informed by doctors to expectant mothers or women going through postpartum. Information that is absolutely crucial. Especially since we know there is help to get and something we can do about it. I believe it isn’t talked about because of the stigma it creates. People (doctors) are afraid of speaking the truth and are worried that society will blame mothers for their babies mental and physical state. Exercise can prevent anxiety, stress and depression. It can also prevent a lot of unnecessary complications. And help women cope with their mental and physical state. That is fact and it has been clinically proven over and over again. Despite the fact – many women are still leery of exercising while pregnant and research show that up to 60 percent (!!) remain inactive.


Most studies show that exercise reduces nausea, muscle pain and fatigue. More important – it reduces fat accumulation. Training while pregnant cuts in half the risk of developing abnormal glucose levels, something that can lead to gestational diabetes. Gestational diabetes  is a condition that results in overweight babies. High glucose levels are also an indicator to develop type 2 diabetes in both the mother and the baby. The good news is that regardless of how active a woman was before pregnancy, exercise still helps during pregnancy. One study showed that walking at a higher tempo five hours a week reduces the risk of gestational diabetes by 75 percent! 


Another motivator could be to understand the positive effects exercise during pregnancy have on the baby. (James Clapp, Exercising through Your Pregnancy 2002). Clapp proved that with exercise, the fuel line between the mother and baby grows, to ensure the fetus gets the nutrients and oxygen it needs. Other studies from Clapp show that newborns of active women are much leaner, are more responsive to stimuli and better able to quiet themselves. Clapp suggests that infants of exercising mothers are more neurologically developed than their counterparts from non exercising mothers.  It does not stop there. Studies also show significant differences in IQ and oral language skills by the age of five. The children of exercisers performed a lot higher on cognitive tests and observations suggest that years later their academic performance is better than kids whose mothers were inactive during pregnancy.


Holy macaroni – these findings are AMAZING. So let’s start the conversation and spread the word. If you read this and know of someone that is pregnant, do me a favor – forward them this blog/information. You can help a struggling mother who deals with anxiety/depression/health issues and you can help her unborn child. 


Thank you,

Coach Char 



Thursdays Workout 

“Full Body Recovery Workout’


6 Single Leg Deadlift (R/L)

30ft Toe Walk 30 Second

Side Plank (R/L)

8 Reverse Lunge (each)

**Courtesy of Active Life RX**


Fridays Workout

I Am Serious… And Don’t Call Me Shirley.”

For Time:


Double Unders