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PERMIT 411
Secret
Formula for
Success
The
www.ConjugateFitness.com | 1 4 | Conjugate Fitness
Enjoy your
October 2014
Issue!
419-679-4217 www.ConjugateFitness.com
It might take a village to raise a child, but it takes a team
to turn the goals of Conjugate Fitness into a reality. I am
honored to head a strong team of tness and powerlifting
coaches for Conjugate Fitness. Having spent 12 years as a
coach and another 6 years as a world-class programmer, I
have been able to help other gym owners and coaches build
better athletes in the US and beyond. As the Head Coach,
its my job to spread the message of Conjugate Fitness as
well as maintain the overall health of the company.
I think its safe to say I have been in the tness game for
a long time, I am also CrossFit certied, Westside Barbell
certied, and an ISSA certied personal trainer of over 15
years. You could say my passion for tness has run into
my work life. I have been teaching CrossFit Powerlifting
for the last three years. Usually, I teach programming and
technique, but I also certify other trainers in the Westside
Barbell Training System. My wife and fellow coach, Laura,
and I currently own Sweatt Shop Personal Training. Weve
been in business for ve years, and I am proud to say weve
been able to help athletes and weekend warriors alike
produce great results.
When I think about it, most of my life has been dedicated
to tness. I have been a martial artist for 16 years, though
I was also a former USCF cyclist and seasoned tri-athlete.
These days, I specialize in specic weight and conditioning
training, including powerlifting, bodybuilding, mixed
martial arts, taekwondo, football, among others. Since I
started training athletes, my powerlifters have broken 50
All-Time World records, and my mixed martial artists have
advanced from the amateur level well into the professional
ranks, featured in Ultimate Fighting Championships,
International Fight League, and other highly publicized
MMA organizations around the world. Altogether, my
athletes have been featured in Powerliting USA, FLEX,
Triathlete, Parrillo Performance, as well as on cable tv
channels SpikeTV and HD Net.
However, as I worked more frequently with CrossFit, I
decided to open CrossFit Conjugate to help evolve and
improve the greater CrossFit community. I am also a
contributor to the CrossFit Journal, on everything from
Powerlifting Jumps to proper bench technique. Honestly, if
I hadnt met some amazing people at CrossFit, I probably
wouldnt be where I am today.
Other than that, Laura and I have two dogsBrutus and
Scarlet.
Inside
It Takes a Team | page 1
Successful from the Start | page 2
Time Managing Pro-Tips | page 2
Testimonial | page 3
Recipe & Book Review | page 3
The Secret Formula for Success | page 4
419-679-4217
www.ConjugateFitness.com
Double the C, double the S,
and youll always have success!
If only it were so easy. The
truth is, success tends to require
more than decent spelling skills.
And while it seems to come
easily to some people, others
are forced to cross their ngers,
wish upon stars, and dream of
better days. However, what they
should be doing is following
in a predecessors footsteps
because successful people have
a secret formula, and now you
can have it too!
1. Communication: Successful
people possess the ability to com-
municate their thoughts and ideas
clearly and efectivelywhether
theyre talking to friends, family
members, co-workers, or potential
clients.
2. Problem Solving: Successful
people are notorious for thinking
outside the box and coming up
with creative solutions. They dont
have problems, they have opportunities.
3. Risk Taking: Successful people understand that failure is simply part of the process and
that sometimes, failure is the only way to learn and grow toward success. Theyre not afraid to
step outside their comfort zone and take risks.
4. Proactivity: Successful people are willing to act, and theyre willing to act fast. Theyre the
rst to take initiative and crave the chance to put an idea into motion.
5. Curiosity: Successful people dare to ask dangerous questions. Their eagerness to learn
results in resourcefulness, fearlessness, and their ability to take initiative. Their creative minds
are always moving and they rarely succumb to boredom.
It Takes a Team
- Shane

Made
to
Stick
Chip & Dan Heath
2 | Conjugate Fitness www.ConjugateFitness.com | 3
Pumpkin Maple Spice
Smoothie
1 15-oz. canned pumpkin
3-4 bananas, frozen
3 Tbsp. maple syrup
2 cups soymilk
1/8 tsp. cinnamon
dash of nutmeg
pinch of allspice
pinch of salt
1. Put all ingredients in blender. Blend on high until smooth.
2. Serve and Enjoy!
Optional: Add some whip cream on top for added goodness!
As your business grows, youre bound to eventually reach one
inescapable conclusion: you have to hire more people.
Unfortunately, as we all know, this can be a
lengthy process. And by the time
your new hire is nally through your
front doors, all you want to do is run
through the basic skills and orientation
and let them get to work. Sound
about right? If this resembles your
hiring process, it should come as no
surprise that your newest employee, who passed
through your interviewing process with ying
colors, suddenly couldnt care less about your
company. In fact, studies show that most new
hires typically make the decision to stick around
or stick it to em within the rst six months on the job. And its all
based on rst impressions. So, how can you and your business turn
those rst few months into a long and lasting relationship?
You can start by connecting with your new hire early on. It can be as
simple as a congratulatory Welcome card from the other employees
or as complex as an in-ofce scavenger hunt that is intended to
introduce your newest addition to their future co-workers. The goal
here is to make your new hire feel accepted. The less they feel like a
newbie, the less likely they are to split a few weeks down the road.
Consider developing an employee questionnaireonce your new hire
Directions
Ingredients
Book
Review
is nished lling out their favorite color and number of pets, post
it to your company website or at least email it around the ofce so
that the other employees can start to connect as a team.
Anyone who has ever had a job before knows about the doldrums
of orientation day (or week, depending on how long your employee
handbook is). During this time, youre likely to go over company
policies and dress codes, but have you ever taken the time to
discuss your businesss culture, history, or values? If you answered,
No, or, Kind of, then its time to add some organization to
your orientation! Every new hire should know that miniskirts and
cleavage-baring tops are inappropriate for the ofce, but they might
not know what your expectations are for them as the newest team
member. Taking the time to discuss your companys vision, mission,
andvalues couldbe the key tolockingyour newhire intotheir newposition.
Finally, new hires, just like all of your existing employees, desire
nothing more than to be treated as equals. With this in mind, skip
over the probationary period and assimilate those employees into
the business immediately. The longer you associate them with the
word new, the longer it will take them to feel comfortable within
your ofces walls...and the faster theyll decide they dont really
belong. Remember: a good rst impression
could lead to higher employee retention
rates, shorter learning curves, and a
stronger sense of commitment to your
company. So whatever you do, just
make sure that your welcome is
more of a Welcome Home.
Sticking it to em!
This is an excellent resource that can help you
get your ideas of the ground and into the mind
of the world. Chip and Dan Heaths Made to
Stick: Why Some Ideas Survive and Others
Die is a discussion on what makes great ideas
memorable. Using countless examples and some
pretty snazzy research, the Heath brothers
outline six essential tidbits that will stick your
next great idea to the frontal lobes of your
target audience. Simplicity, unexpectedness,
concreteness, credibility, emotional connection,
and a great story are at the core of some of the
business worlds best and most marketable ideas
(who doesnt remember the Subway Jared?).
Using the six trade secrets to promote your
ideas, youll have a no-fail strategy to make
your message a reality. Ultimately, this is a
do-it-yourself marketing strategy and the
Heaths outline some how-tos that will allow
you to consolidate what is so great about your
concepts. Its really about distilling the idea into
the essence of its awesomeness! With a focus
on the art of persuasion, the Heaths will help
you communicate the marvel of your idea to the
business world, which is why youve got this gig
after all!
Youre bombarded with
responsibilities every hour
of every day, and while you
might be great at taking on
tasks, managing them is a
diferent struggle. Weve
got some no-fail tips and
tricks that are sure to keep your time managed no matter
what work or life throws at you!
1) List-O-Mania: Failing to plan is planning to fail.
Weve all heard the adage before, and its 100% true! Get
the most out of your plan by creating lists that will help
you minimize stress and distractions throughout the day.
Be prepared to leave some tasks on the cutting room oor
when youre building your daily strategy.
2) Task Overload: No matter how awesome you
think you are at multitasking, make sure your big priorities
are given some solo attention. Your results will be better,
and youll minimize your stress level. Multitask away with
smaller, or less cerebrally-intensive tasks to knock them out
efciently, but remember to stick to your plan!
3) Whats Worth it: The key to time management
is prioritization. Look at your tasks with a critical eye and
evaluate the importance of each. Getting a good grasp
of the value of each task allows you to see where your
attention really belongs (some things just dont make the
cut!) and how you should go about tackling your time.
Never shy away from the question, Should I really be
doing this?
4) Red-Line to the Deadline: Never lose sight of
when your time is up for each task. Use the tech in your
world and set up reminders, or mark the deadline alongside
every taskmake sure that the end goal is in sight and
crystal clear. Set up a plan to measure your progress so
youre never stuck racing to completion.
5) Time Diary: When it comes to time management,
know thyself is key, but maybe its really know thy time
wasters. If youre struggling to see just where the day
goes, get a handle on it by tracking your time spent on
each task to understand just how much time you use. Try
using a timing app like ATracker on iOS or My Minutes to
see just how your minutes tick away!
Tips & Tricks
to make time maNagement A Cinch
Who We Serve
Welcome to the Jungle
Conjugate Fitness is dedicated to educating todays tness
experts. Whether were working with big gyms or small gyms,
CrossFit athletes or average Joes, were honored by all of them.
We love helping our partners build better programs and our
athletes build stronger bodies. Its one thing for a gym to have all
the equipment, but having knowledgeable coaches and athletes
is just as impressive. For example, take Lindsey Kelly, a CrossFit
Conjugate Coach, who records her numbers with the Conjugate
Sequence System to progress her own training.
Lindsey says that when she rst started CrossFit training, she
was a collegiate athlete who thought she had the lifting game
all gured out. When she started training, she recorded the
number of reps she could do and kept track of her weight lifting
progression. Where she couldnt do a pull-up before, now Lindsey
can complete 10-15 pull-ups over several sets. Recording progress
every step of the way paints a clear picture of where athletes like
Lindsey started compared to where they are now, and where they
will be in the future. Lindsey is a testament to how keeping track
can keep an athlete moving forward. These days, she wouldnt
trade her strength for anything, and were proud of Lindseys
accomplishments.