Andy Tollefson Coaching

Andy Tollefson Coaching I created Andy Tollefson Coaching to empower others with the knowledge, confidence, and optimism to live their best life.
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Operating as usual

08/23/2020

Guanella Arete V6.⁣

This beautiful boulder shut me down when I was in Guanella 1 month ago. Not only could I not do the the second move (that big burly throw out right) but I also punted off the top moves not once, not twice, but three times! ⁣

This time coming back I was focused as I only had one session to project this bad mamma jamma. ⁣

I contribute the entirety of this send to lessons I learned from others that I am thankful to have in my life. These lessons have not only improved my climbing but the way I approach any problem I encounter.⁣

From @twilliams1623 I learned the intentional application of “the process”. The ability to break down a problem into its competent pieces, find solutions to each piece, remove all doubt, and execute. ⁣

From @_dtrinh I learned how to climb with control and remain calm, even during the final moves of an incredibly exciting climb. Without this lesson I likely would have punted... again.⁣

And last but not least @parishlawrence taught me how to let go the outcome. My desire to successful in my climbing can be so strong that sometimes I forget to be present, enjoy the process, and be incredibly thankful for the wonderful sport of rock climbing. ⁣

Because of these lessons I was able to take this seemingly impossible boulder down on the first attempt in which I landed the crux move. I stayed calm, knew where I was going, and flowed to the top. ⁣

It’s amazing what can happen when you learn from your friends. ⁣

Have you learned any good lessons from friends lately?

Kaizen (改善) - continuous improvement. ⁣⁣Small, progressive, positive change over time is the key to improvement. ⁣⁣Throu...
08/07/2020

Kaizen (改善) - continuous improvement. ⁣

Small, progressive, positive change over time is the key to improvement. ⁣

Through dedication, consistency, and persistence this can be achieved. ⁣

Through the application of a students mindset and positivity this is guaranteed. ⁣


📸: @adamjsanders @ Taylors Falls-Interstate Park

07/19/2020

OPJ - V3. A nice little one move wonder 👌🏾.

07/06/2020

Marry Anne, the hardest V1 I’ve ever done! ⁣

This is a video of the flash attempt on a short and sweet boulder called Marry Anne at Gilligan’s Island. ⁣

The move off the sloper is the hardest “V1” move I’ve ever done! ⁣

Clearly I didn’t sequence this thing out because I continue to slap around on the jug holds like I’m playing bass guitar on my way to the top out. ⁣

This problem got me thinking about the personal importance of climbing grades in my climbing.⁣

Truth be told, I enjoy pushing grade. It’s exciting to get a personal best and it’s a good sign that I am progressing in my climbing. ⁣

But what I am really looking for in a boulder problem isn’t the next grade; it’s an appropriate challenge, good movement, and an aesthetic line. ⁣

And I found exactly that on This V1.⁣

Are climbing grades important to you?

Welcome to The Whimsy, a magical place where friends come together to send their dreams... or dream their sends. ⁣⁣I had...
06/21/2020

Welcome to The Whimsy, a magical place where friends come together to send their dreams... or dream their sends. ⁣

I had a whimsical time climbing @reallyreallystuff homes wall! I haven’t bouldered on a training wall in a hot minute And boy did it feel good to be back. ⁣

Unfortunately the first hold I touched ripped off the wall in dramatic fashion. I promise I’ll get you a new hold Whimsy! ⁣

📸: @reallyreallystuff @ The Whimsy Factory

06/14/2020

Cave Left (variation) V2 - Had a blast sequencing the second, non crux, half of the boulder Cave Traverse V8, a current long term project.

This was a solo climbing session and a majority of this climb is hard to protect. As result I am learning a SO MUCH about assessing risk and trusting my own abilities as a climber.

Although this sequence isn’t the hardest thing I’ve done physically it has been great for developing mental confidence in my climbing. Trusting my ability to execute moves I know I’m capable of making.

A great reminder that progress and personal bests often comes down to our cognitive improvements.

Where can you improve your mental game?

Timeline Photos
06/02/2020

Timeline Photos

05/19/2020

Lunge or Plunge V4.

This was a highlight from a powerful and special climbing session yesterday.

Powerful in that my climbing felt the strongest it has ever felt.

Special in that everyone there was getting on, trying hard, having fun, and supporting each other.

I had so much support from my friends on this send that I was basically aid climbing.

Thank you to all the cool people that kept encouraging me to get back on and do something that was spooky.

Can’t wait to climb with y’all again

#goonsquad #boulderingbuddies #crushercrew

What stories do you tell yourself about yourself? ⁣⁣Recently I had a long conversation with a mentor about how the stori...
05/07/2020

What stories do you tell yourself about yourself? ⁣

Recently I had a long conversation with a mentor about how the stories we tell ourselves impact our lives.⁣

We create narratives about our past experiences regarding what we do and don’t like. What we want or don’t want. What we can and can’t do. ⁣

These stories are incredibly powerful and shape our perspective.⁣

Our perspective shapes our actions.⁣

Our actions shape our experiences.⁣

Our experiences form the story we tell ourselves. ⁣

If you tell yourself you can’t do something you’ll never do it.⁣

Does the story you tell yourself empower you to grow and change? ⁣

Or does the story you tell yourself limit what you’re capable of? ⁣

One great way to turn your story from one of limitation to one of growth is to add “𝘆𝗲𝘁” to the end. ⁣

Instead of “I can’t do (blank)”. Make it “I can’t do (blank) 𝘆𝗲𝘁”.⁣

Because you probably never will be able to unless you tell yourself that you can someday. ⁣

What can’t you do 𝘆𝗲𝘁?

Do you train balance? ⁣⁣It’s one of my weak points. I could blame it on my #gumby limbs and high center of gravity but t...
05/04/2020

Do you train balance? ⁣

It’s one of my weak points. I could blame it on my #gumby limbs and high center of gravity but the truth is I just don’t train balance enough. ⁣

Recently I’ve been putting a greater training emphasis on balance because it’s incredibly valuable to anybody trying to increase their overall athletic ability.⁣

The most valuable thing balance improves is your resilience. If you have great balance you are much less likely to fall or slip and injure yourself. ⁣

Another thing balance improves that I have found valuable is movement confidence. Anytime Im on uneven footing, required to hop or skip, or do anything on one leg my movement is much more smooth and coordinated. I fear the movement a lot less and actually look forward to opportunities to test my balance.⁣

Fortunately I’ve found that with balance work it doesn’t take much to get results. A few sets of balance based exercises each workout has really helped improve my balance. ⁣

Here are some of the exercises I’ve done to improve my balance⁣

1) Single Leg Balance with Closed Eyes. Simply stand on one leg with your eyes closed. How long can you do this for? ⁣

2) Hands Free Single Leg Calf Raises. I perform these on the stairs so my heel can drop through my ankles full range of motion. Try to perform a calf raise on one leg through the full range of motion without using your hands. How many can you do? ⁣

3) Single Leg Deadlift. Also straightforward, a deadlift on one leg. I like to perform these with a barbell but dumbbells work great! Can you do perform these for 1/2 your deadlift personal best? ⁣

4) Single Arm Plank. Perform a straight arm plank on one arm. Too easy? Try a Single Arm Ring Plank.⁣

5) Bottoms Up Kettlebell Press. Take a kettlebell, flip it upside down, and press it overhead! The stability required to keep the weight balanced is challenging! ⁣

6) Handstands. Last but not least handstands are the classic balance challenge! How long can you hold a handstand?⁣

What are you favorite balance exercises? @ Minneapolis, Minnesota

“This weeks personal best was that I smiled more” ⁣⁣This is a direct quote from a client. Every week I ask the people I ...
04/29/2020

“This weeks personal best was that I smiled more” ⁣

This is a direct quote from a client. Every week I ask the people I work with if they had any PB’s (personal bests). ⁣

Most answers are focused around their training and nutrition, such as I deadlifted x amount or I tracked my food every day this week. ⁣

These personal bests are great because they are quantitative and they give us a clear picture of the progress we’ve made.⁣

But they are NOT the goal.⁣

My goal with every client is to teach them how to live a lifestyle that builds a body that lets them do all the things that they want and need to do. ⁣

Because when you can do all the things you NEED to do, and all the things you WANT to do, and you worked HARD to be able to do them? You’re happy. ⁣

So when a client told me they smiled more this week than they have in a long time I was ecstatic because that’s the best metric of progress I’ve ever seen. ⁣

What could you do to smile more? ⁣

#smilemore #smile #dowhatmakesyouhappy #workhard #work #fitness #happy #fitnessmotivation #motivation #training #andytollefsoncoaching @ Minneapolis, Minnesota

I 𝗟𝗢𝗩𝗘 skipping rocks.⁣⁣Recently I’ve been trying to put my finger on why...⁣⁣Maybe it’s the vast lakes, winding rivers,...
04/27/2020

I 𝗟𝗢𝗩𝗘 skipping rocks.⁣

Recently I’ve been trying to put my finger on why...⁣

Maybe it’s the vast lakes, winding rivers, and pristine ponds at which the rock skipping takes place. ⁣

Maybe it’s the sounds of birds chirping overhead, leaves crunching underfoot, and the playful *ker-plunk* of a whiffed skip. ⁣

Maybe it’s the electric feel of a perfect release that results in a solid object hop, skip, and jumping it’s way across liquid glass. ⁣

Maybe it’s all the creative ways in which I can challenge myself. How far? How many skips? Can I skip at 2 rocks at once? How about 3 or 4? Behind the back or under the leg? How about my non-dominant hand? ⁣

No, all of these things make rock skipping great, but the reason I love rock skipping is that on any given day, at any time, I can mosey my way down to the river, find a good skipping rock, and genuinely find joy. ⁣

There’s no pressure. ⁣

No goals. ⁣

No expectations. ⁣

Just me, the sun, and a little disk of earth hurtling across the water. ⁣

A pure escape. ⁣

What’s your go to activity to decompress, blow off steam, or further enjoy an already nice day? ⁣

📸: @colenelson71

#rockskipping #rock #skipping #escape #pureescape #joy #love #nature #Mississippi #Mississippiriver #destress #decompress #outdoor #outdoors #ilovenature @ Minneapolis, Minnesota

What do you want from your 𝗯𝗼𝗱𝘆? ⁣⁣Is it to be as strong as an ox 🐂?⁣⁣Is it to be as flexible as a flamingo 🦩? ⁣⁣Is to b...
04/26/2020

What do you want from your 𝗯𝗼𝗱𝘆? ⁣

Is it to be as strong as an ox 🐂?⁣

Is it to be as flexible as a flamingo 🦩? ⁣

Is to be as speedy as a sailfish 🐠? ⁣

I know what I want from my body. I want to be able to face every physical challenge I meet in life head on. ⁣

Whether it’s going on a bike with my buddies, adventure hiking deep in the woods, or picking up my lil siblings and tossing them sky high to hear them giggle. I want a body that lets me do the things that make me feel joy.⁣

Whether it’s attempting a max deadlift, climbing at my limit, or foolishly trying to run up a mountain with minimal water and food (yes I did that, it was fantastically stupid). I want a body that lets me do things that make me feel fear. ⁣

Whether I fail or succeed in these in these challenges, I want a body that gives me the opportunity. ⁣

What do you want from your body? ⁣


#whatdoyouwant #body #buildyourbody #mobility #fitness #flexibility #strength #movement #yoga #workout #andytollefson #andytollefsoncoaching #coachandytollefson #Strong #Muscle #Dedication @ Minneapolis, Minnesota

Don’t forget to PLAY! Now more then ever it’s easy to take things to seriously. Whether it be our work, our workouts, or...
04/24/2020

Don’t forget to PLAY!

Now more then ever it’s easy to take things to seriously. Whether it be our work, our workouts, or ourselves.

This is friendly reminder to try and take a few steps back l, look at the bigger picture, and realize there’s room for you to have fun!

Happy Friday y’all, get out there and have fun today. @ Minneapolis, Minnesota

04/22/2020

Spent some time with momma 🌎.

I live right next to the Mississippi River. For the last 6 years, especially during lock down it has been a consistent source of solace, bliss, and adventure.

At any moment I’ve been able escape the heart of the city and surround myself with nature.

Skip rocks.

Climb trees.

Goof around.

For this I am incredibly thankful 🙏🏾

Thank you Mother Nature.

04/21/2020

Can you do this?

04/18/2020

𝗕𝗜𝗚 𝗗𝗬𝗡𝗢! ⁣

One of my weaknesses in climbing has been committing to scary moves. ⁣

We’ve all been there... ⁣

We’re feeling kinda pumped, our arms and hands don’t feel strong enough to actually make the move. ⁣

Mentally we’re gripped, because we’re taking a fall if we miss. ⁣

We pump once, twice, three times and we’re done, we’ve blown all our energy. ⁣

In quarantine I’ve been trying to create moves in my basement that scare me. ⁣

That require commitment.⁣

What I’ve found is I’m almost always physically capable of doing the move. The only reason the move is hard is because I’m mentally stopping myself before I even try. ⁣

Building trust in our physical ability is one of the hardest skills to develop as a climber, athlete, or anyone going through their every daily activities. ⁣

My advice for whatever it is that your having trouble committing to? Start small, in your comfort zone. Make it feel easy. Then make it just a tad more challenging and do it again. Repeat this, be persistent, find your limits then rest. Come back and do it again. ⁣

This is how you build trust and commitment. Through the slow and progressive expansion of your comfort zone. ⁣

What climbing moves do you have trouble committing to? ⁣

📸: @colenelson71 ⁣

#climbingtraining #climbers #climblife #athletetraining #andytollefson #andytollefsoncoaching #coachandytollefson #climbing_pictures_of_instagram #indoorbouldering #indoorclimbing #boulder #iloveclimbing #rockclimbing #climbing #climb #rockclimbinglife #dyno #BIGdyno #dynamic #homegym

BIG LOVE from me to you this morning. This isn’t romantic love or affectionate love.This is Agape. The biggest love ther...
04/17/2020

BIG LOVE from me to you this morning.

This isn’t romantic love or affectionate love.

This is Agape. The biggest love there is.

This is love for all those out there sharing this human experience. The worlds a strange place right now. Most of us can’t express or receive love with or from those closest to us.

This is a reminder that you’re loved. By a lot more people than just me and for a lot more reasons than a shared human experience.

Happy Friday y’all, much love ❤️

04/15/2020

This mobility challenge was harder than I thought it was going to be!

Can you do this? If you can here are some ideas to make it harder:

🦶🏾Keep the broom balanced between the ball of your foot and your heel. It’s easy to cheat by gripping the bar with your toes

👁 Close your eyes. Visual cues give us information about where we are in space.

🙌🏾 Don’t use your hands. This would be truly impressive to see and I would love to see somebody with with mobility and core strength to do this without placing their hands or using their arms for leverage on the floor.

Can you do the #broomchallenge ?

04/14/2020

“Unlike any other quality you can’t have enough mobility.” - Udo Nuemann a.k.a @_udini_ .

Mobility: the ability to move a joint through a range of motion through active force production.

Mobility is one of the only skills you can become proficient in with absolutely no equipment. For many of us it’s low hanging fruit, one of the areas we struggle with, and something that trained consistently, we could make marked improvement.

Right now, when other forms of training are off the table, mobility should be a high priority for most.

Mobility gives you the ability to move freely and creatively. It helps prevent injury by keeping you strong through extreme ranges of motion. And last but not least it looks cool 😎.

So stop ignoring your immobilities and start addressing them, use this time to become a better climber, a better you.

What are you doing for #mobility ?

04/10/2020

Just goofin’ on rings 👌🏾⁣

📸: @colenelson71 ⁣

🎵: Infomercials & Heavy Eyelids by @jaeden_camstra

04/07/2020

𝗛𝗔𝗡𝗚𝗕𝗢𝗔𝗥𝗗 + 𝘔𝘖𝘉𝘐𝘓𝘐𝘛𝘠 ⁣

Recently I’ve found that I really enjoy pairing my hang board and mobility work together. ⁣

I often find that I get bored during my 3-5 minute rest intervals while hang boarding. Fortunately 3-5 minutes is the perfect amount of time to perform 1-3 sets of mobility exercises or deep stretches! ⁣

Not only does this prevent BOREDOM, but it also is efficient as I am packing in as much training as I can into this time frame without exhausting myself for the next hang board set! ⁣

For this session I set up a Tabata timer (www.tabatatimer.com) for 10 second work and 5:00 minute rest intervals for 8 cycles. ⁣

My hangboard goal was to work up to performing 3 finger open crimp holds on. partially blocked doorway edge for 8-10 seconds on the smallest edge possible. ⁣

My mobility goal was to go with the flow today. Feel out was was tight, work on my weak points, and spend some time in those positions! ⁣

All in all it was a great session and an efficient use of training time! ⁣

Have found any good pairings of two different types of training?

04/07/2020

HANGBOARD + MOBILITY

Recently I’ve found that I really enjoy pairing my hang board and mobility work together.

I often find that I get bored during my 3-5 minute rest intervals while hang boarding. Fortunately 3-5 minutes is the perfect amount of time to perform 1-3 sets of mobility exercises or deep stretches!

Not only does this prevent BOREDOM, but it also is efficient as I am packing in as much training as I can into this time frame without exhausting myself for the next hang board set!

For this session I set up a Tabata timer (www.tabatatimer.com) for 10 second work and 5:00 minute rest intervals for 8 cycles.

My hangboard goal was to work up to performing 3 finger open crimp holds on. partially blocked doorway edge for 8-10 seconds on the smallest edge possible.

My mobility goal was to go with the flow today. Feel out was was tight, work on my weak points, and spend some time in those positions!

All in all it was a great session and an efficient use of training time!

Have found any good pairings of two different types of training?

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Saint Cloud, MN

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