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Conjugate

Method
Sequence
System

Inside
Conjugate Method Sequence System
3 Tips to Improve Your Team

5 Tricks to Nix the Negative Thoughts

| page 1
| page 2
| page 2

Testimonial | page 3
Recipe & Book Review

| page 3

Happiness Starts With You

| page 4

Happiness Starts

WITH YOU

from The Help: You is smart, you is kind, you is important.

Being nice to yourself is the first step towards having a positive
mental attitude.

2. I AM IN CHARGE OF HOW I FEEL, AND TODAY I AM CHOOSING HAPPINESS.

Happiness is a choice (as well as a warm puppy). Regardless

Here at Conjugate Fitness, we believe wholeheartedly in our

Repetition Method. Maximum Effort will focus on lifting the

methods. The reason we have such strong faith in them is

maximum possible load with the most amount of resistance.

because weve seen the results and seen how our members

This helps to build top-end strength. Dynamic Effort

are able to surpass their own expectations. Too many gyms

decreases the load, but emphasizes lifting the lighter load

and fitness programs out there are specifically designed

with the greatest possible speed. Repetition Method focuses

to make you look better. While looking fit and toned is

on increasing reps to fatigue the muscles and promote

obviously a perk of training, we dont feel that it should

endurance. By rotating these methods, along with the

be the main focus. Our program is designed to improve

exercises were performing, the body is able to adapt and

your athleticism by improving your physical strength,

respond to training more efficiently. By putting the body

explosiveness, speed, and agility. The aesthetic look you will

and muscles through these multiple forms of stress, you will

attain from the training will simply be an added bonus of

be able to see results in a shorter amount of time than if you

your hard work.

were performing static training.

Do you ever feel like life is just not going your way? It can seem like

of which side of the bed you wake up on, try choosing to be

everyone around you is smiling bigger, shining brighter, and laugh-

happy. Do so by being grateful for what you have, believing

ing louder than you are. When youre feeling down-and-out, it can

According to Einstein, the definition of insanity is doing the

By training for athletics over aesthetics we have found that

that every moment is perfect, regardless of its outcome, and

same thing over and over again and expecting different

clients not only perform better, but they feel better too. By

be hard not to be envious of those around you. But you can be just

keeping your sense of humor alive and well. Happiness doesnt

results. I think this can directly correlate to the standard

addressing fundamental techniques and forms were able to

as happy as your friends and family if you change your mental atti-

just descend upon us like we expect it will, happiness is some-

big box gym method of personal training. Trainers have

build strength and stamina, while preventing injury as well. It

tude. It takes practice, but a positive attitude can make you a hap-

thing that comes by maintaining a positive mental attitudeno

their clients doing the same routines day in and day out,

doesnt make sense to train hard simply to blow a hamstring

pier, more successful person. Here are three steps to help achieve a

matter what your days bring.

and when those clients dont see much in terms of results

or throw your back out and be sidelined for weeks. By

the trainer simply blames genetics. This cookie-cutter

focusing on function and movement, we can help the body

approach to training does not work. A number of studies

adapt to the loads were requiring of it and avoid those

have shown the benefits of using a constant rotation of

training-related injuries.

positive mental attitude and a brighter spark in life.

1. THE MIND IS EVERYTHING; WHAT YOU

THINK, YOU BECOME.

3. BETTER TO BE THE ONE WHO SMILED THAN

THE ONE WHO DIDNT SMILE BACK.
Studies have shown that even a fake smile can lift your mood.

exercises in helping athletes reach a much higher potential

in a shorter amount of time. This is why we use the

Stop telling yourself youre not good enough. No one has the

Smile at the sunshine, that funny text, hot coffee, or your cozy

power to sway your mindset but you. If you continually bash

bed. Smiling can not only boost your mood, but can attract

Instead of making excuses and blaming outside factors, we

your work ethic, your looks, and your life choices, you will begin

other positive people and opportunities like magnets. So keep

implement proven methods that cultivate progress in the

to think you arent worth anything. So, instead of saying, I

smiling, even if you dont feel like it, and watch your positive

body.

cant or Im not good enough, try saying, I can. Take a page

mental attitude soar.

sequence system to help our clients reach their potentials.

To do so, we use three methods to our training program-Maximum Effort Method, Dynamic Effort Method, and

4 | Conjugate Fitness

Through this system we are able to see our clients make

progress beyond anything theyre tried in the past. Our job
is to get you in the best shape of your life and we have the
tools, trainers, and system to do that, the only thing left is
your will to reach your potential.

- Coach Shane Sweatt

www.ConjugateFitness.com | 1

The Three Cs in Team

Testimonial

Youve heard the phrase There is no I in team countless times,

but I bet youve never heard of the three Cs in team! Those Cs are:

Jason Hoskins
1 hr . Dayton, OH

We are on week 8 of 9 in my 1st session of Conjugate Method training & the athletes absolutely

Communication, Cooperation and Camaraderie. Without these things,

love it and more of my regular clients are asking when the next session starts so they can get

your business will not run as smoothly as possible. In order to foster

in on this. 8 weeks deep and I watched (&spotted) 4 of 4 who did the max effort lower body

these all-important traits in your office or workspace, it is very important

workout this morning PRd their reverse band back squat! Its exactly like you said from the start

to invest in team building exercises for your employees and coworkers.

PRs are expected, planned, and predicted with this program. In 2 weeks we will have a delad /

If we couldnt work in teams, mankind would not have progressed to

retest week, I cannot wait to share our results with you guys!

where we are today! While teamwork seems like it should be a piece

things much faster than even the most dedicated individual workers.

of cake (if the gazelles and geese can do it, why cant we?), a lot of

Furthermore, fostering a team environment will encourage your

Side note I Prd my kneeling jump by nearly 3 inches today! Not bad for 38 years old with less

the time people are their own worst enemies when they are thrust into

coworkers to be more helpful as they feel more comfortable lending

than healthy knees. For the jump training , I have just been using Prilepins Tables and using

groups and expected to work together. Like any fine-tuned machine, a

a hand.

heights, weights, and distances as maxes & my jumping ability is already improving rapidly. If

team takes a while to build and perfect. Here is a breakdown of the Cs

in Team:

CAMARADERIE

COMMUNICATION

Once people begin to see themselves as equals, they can become

Your employees and coworkers will always have people in the office

friendly. Not every office is meant to be filled with best friends for

that they are comfortable talking with. While you may not want to

life, but the feeling of friendship encourages coworkers to help each

know about the personal lives of your office-mates, it is important that

other and provides a more pleasant atmosphere in which to work.

they feel like they can communicate office and business information

Friends look out for each other much more than people who simply

to one-another. If the team feeling isnt present in your workspace,

work near one anotherand your business will benefit.

Like . Comment

Team building exercises can be goofy, but they are great equalizers.

your coworkers may keep valuable information to themselves, to the

detriment of the business!

Maple
PUMPKIN BRULEE

When you foster a team-driven environment, your coworkers will

that work in the same place. Instead of looking for the best for the

When people feel like they are a team, they work together to solve

individual, your office-mates will begin to look at what is best for the

problems instead of on their own. A team of people can take care of

team, and everybody will win.

Whats the Deal with the

SEINFELD STRATEGY?
A young comedian recently found himself standing backstage at a club

Ingredients

1 cup heavy cream

Flour, for dusting

cup maple syrup

recipe of pie crust

2 tbsp. potato starch

2 tsp. ground cinnamon

1 tsp. ground ginger

1 tsp. freshly grated nutmeg

tsp. ground clove

tsp. Kosher salt

cup Demerara sugar

(homemade or store
bought)
cup dark brown sugar

enough nerve to ask the comic icon for his key to success. But what he

cup granulated sugar

received was something entirely unexpecteda lesson in procrastination.

2 eggs

1 (15-oz.) can pumpkin pure

Seinfeld advised the burgeoning comic to write every day, no matter

what. He told him to get a big wall calendar, the kind that shows the entire
year on one page, and a magic marker. Every day that the young comic
took the time to write, he was instructed to put a big X through that day
on the calendar. After a few days, youll have a chain, Seinfeld explained.
Just keep at it and the chain will grow longer every day. Youll like seeing
that chain, especially when you get a few weeks under your belt. Your only
job is to not break the chain. And thus the Seinfeld Strategy was born.

Directions

where Jerry Seinfeld was performing. After the show, he gathered up

1. Heat oven to 375. On a lightly floured surface, roll dough into a 12

round. Fit into a 9 pie plate. Trim edges and crimp; chill 30 minutes.
2. Whisk sugars and eggs in a bowl until pale and fluffy. Add pumpkin,
cream, syrup, potato starch, cinnamon, ginger, nutmeg, clove, and
salt; whisk until smooth. Pour filling over dough; using a spatula,
spread into an even layer. Bake until just set in the center, 4550

The strategy works because it focuses on progress, not results. It doesnt

minutes. Transfer pie to a rack; let cool to room temperature, then

matter how you feel, how well you work, or how impressive the outcome

refrigerate until cold, about 1 hour.

it only matters that you dont break that chain. So head to your local office
supply store, pick up a calendar (they run less than $10), and apply the
Seinfeld Strategy to your own lifeyoull be surprised by how far you get!

Book Review

SUCCESS THROUGH
A POSITIVE MENTAL ATTITUDE

tend to look at the office as a unit as opposed to a group of units

COOPERATION

2 | Conjugate Fitness

you guys arent readying Louies books youre missing out.

Napoleon Hills and W. Stones advice and instructions to turn NMA

(negative mental attitude) into PMA (positive mental attitude)
inspire and motivate. Hill and Stone share positive ideas and provide
motivation and principles that, when followed, will lead to success.
Its easy to have a PMA when things are going well, but very difficult
to have one when things are sour. Hill and Stone urge their readers
to put the work and practice into changing their mindsets, which
will eventually lead to success. Their advice, peppered with real-life
stories, makes the book read less like a self-help book and more like
an inspirational memoir. Whatever negative thoughts youre battling,

3. Sprinkle Demerara sugar evenly over surface of pie. Guide the flame

this book will give you the tools to turn NMA into PMA, helping you

of a blowtorch back and forth over surface until sugar caramelizes.

to rule your own life instead of letting your life rule you.

Serve immediately.

www.ConjugateFitness.com | 3