Carb selection

Good Carbs/Not-So-Good Carbs

First things first, let’s talk about good carbs and not so good carbs. Here’s a short list of both:

Good Carbs:

  • Beans and Legumes
    • Lentils
    • Green peas
    • Black beans
    • Kidney beans
    • Garbanzo beans (also known as chickpeas)
    • Navy beans
    • Black-eyed peas or cowpeas
    • Lima or fava beans
  • Sweet Potatoes
    • Purple
    • Red
    • Gold
    • Yams
  • Ancient Grains
    • Amaranth
    • Quinoa
    • Sorghum
    • Teff
    • Wild Rice
  • Sprouted Grains – The sprouting process,
    • decreases anti-nutrients
    • Makes the gains more digestible
    • Increases the vitamin and mineral content
    • Improves the protein quality
    • Increases the soluble fiber of grains
  • Steel-cut oats – Most to least processed
    • Instant Oats
    • Rolled oats
    • Steel-cut oats
    • Whole oat groats
  • Fruits and berries

Not so good carbs:

  • Pastries
    • Cakes
    • Muffins
    • Cupcakes
    • Pies
  • Cookies and bars
    • Any kind of cookie
    • Energy bars
    • Protein Bars of all kinds
    • Granola bars
  • Sweets
    • Candy
    • Chocolate
  • Sweet drinks
    • Fruit juices
    • Soda
    • Sweetened teas
    • Sports drinks
  • Sweetened dried fruits
    • Raisins
    • Dried cranberries
    • Banana chips
    • Dried dates
    • Figs

That’s just a short list for you to get a basic idea of good carbs and bad carbs. There might be a theme here if you can see it. The “good” stuff is all whole, unprocessed foods. The “not-so-good” choices are all things that have been either highly processed to even just a little processed, like the sweetened dried fruits.

Get Fit Nutrition doesn’t believe in “good” or “bad”, there’s just things that are better than others and what’s the best choice at that moment (which we can get more in-depth to later).

When deciding on what carbs to eat, I like to ask myself two questions; “Do these carbs add VALUE to my body?” and “How many machines did this food have to go through to get into my hand?”

The first answer is pretty simple, in my opinion. Will a cupcake add value to my body? Probably not, in any way shape or form. Something like a “health bar”, I won’t name them since I’m not sure I’ll get sued or not… But, that’s where the next question comes in, “How far did this food need to travel in order to get into my hand?” It’s easy to think that because there’s nuts and granola in a bar that it’s healthy. But if we look at the label, we might find that there’s very little fiber in it and it’s loaded with sugar.

The best thing to do is to eat whole, complete foods. Generally, if it comes in a bag or a box, it’s probably not all that great for you. If it does, browse the ingredients. Can you pronounce them? Is that even English? If it’s easy to read and there’s less than 5-6 ingredients, then ask, “What’s the fiber content? What’s the sugar content?” Even things that are labeled “whole wheat” are still highly processed and lose an enormous amount of fiber, protein and other essential nutrients.

The moral of the story is this; the more REAL the food is, the better it is for you. If it’s from farm to your hand, it’s great. If it’s from farm to factory, to another factory, to a package, it’s probably not as good for you. We’ll get into how to make the best choice available to you soon!

Let’s have a great week and work hard in the gym!

Beautiful day from our gym hike Sunday morning! If you missed out on this amazing day, don’t worry, we’ll plan more.

Daily Dose

4×12 Pull Ups

10,7,5,5,5 Press
4×10 Elevated Lunge

4 RNDs:
25 KB Swings
20 Renegade Rows
Rest 30 sec.



Fridays are good days. Let’s wrap up this low intensity week with a bang!

Hike on Sunday! Meet at the gym at 9:30 and let’s go make some Vitamin D in the sun!

Daily Dose


10,7,5,5,5 Bench
4×12 DB Row

20 KB Swings
10 Front Squats
200m Jog

Midweek Motivation

So far, so good!

It’s been a pretty great week so far, not too easy though at the same time!

Don’t forget, hike Sunday at 9:30. Let’s meet at the gym and head out!

Make your life a MASTERPIECE; imagine no limitations on what you can have, be or do.

~Brian Tracy


Daily Dose

Oly Day!
C&J Practice
3 RNDs, 8 each:
Pause Goblet Squats
Goal Posts

Just a few things…

Low intensity week

This week is going to be a low intensity week. We’re not going to be doing any timed workouts this week. Everything will be done for quality and focusing on excellent movement. Even working on mobility and flexibility at some points, just so we can do those movements better in the future. Let me be clear though, just because it’s a low intensity week, it doesn’t mean that it’s going to be easy!

Also, let’s plan a hike for Sunday the 23rd. Let’s meet at the gym at 9:30am and we can caravan from there! It’s going to be beautiful, so let’s enjoy it!

Let’s get some work done!

Daily Dose

4×12 Pull Ups

10,7,5,5,5 Press
4×12 Two Point DB Row

For 12 minutes:
1 Snatch
(For quality, NOT rounds)

Hunger vs. Cravings

Hunger vs. Cravings

Hey folks! I hope that you all had a great Easter weekend! I hope that the Bunny found you and brought you all kind of healthy choices to eat. Well, and maybe something fun and delicious as well. I have a massive weakness for Cadbury Cream Eggs. I can only have one though, they’re waaaaaaay too sweet. But, amazing!

Since we’re talking about sweets and all kinds of naughtiness, let’s talk about cravings. But first, let’s talk about the difference between “hunger” and “cravings”. It’s amazingly easy to confuse the two of these.

There’s a lot of science-y type stuff involved here, and I won’t bore you with. The basic thing to know is this; our gut is known as our enteric nervous system, aka our second brain. This is where we get the “gut feelings”. Ever walk into a place and feel uncomfortable? Or meet someone and your stomach gets those butterflies? Or maybe your gut tells you to cut the blue wire (movie reference!)? That’s your enteric nervous system at work. Our feelings can really affect how we eat. Ever “eat your feelings” when you’re stressed out, had a bad day, or maybe when you’re celebrating a birthday and you feel like having cake even if you’re not hungry? That’s a craving and it’s easy to be confused with hunger.

Hunger will feel a lot different than a craving. For instance, a hunger will be non-specific like, “I just need to eat something or I’ll pass out/yell at someone”. A craving will be for something specific, like salty potato chips, or sweet, like Cadbury Crème Eggs. Hunger will give you a specific signal; growling stomach, light headedness, or being “hangry”. A craving won’t give you a hunger signal, it will feel more like, “Oh hey, there’s an extra-large French fries here. I should eat all of those.” And lastly, hunger will come and go where a craving is more like the French fry example above. It’s like the chips and dips at a party, there’re there, someone went through the effort to put them out, and it would be rude to not eat them sooooooo… nom nom nom nom nom… (five pounds of tortilla chips and guacamole later…)

So where do these cravings come from?

Our brains are busy places. They have to interpret a lot and then coordinate all that information in various ways. The body sends a lot of signals from; our body fat, sensory organs, our gastrointestinal tract, other body systems, etc. and it also has to deal with our emotions, physical feelings, beliefs, our thoughts and many other things that we more or less create in our minds.

This can cause a little confusion and can feel like hunger. Remember the “eat your feelings” thought above? “I’ve had a bad day so I’ll show it with a pint of Chocolate Chip Cookie Dough! Take that, life!!!” And maybe, you’ll feel a bit better after, reinforcing that cycle of “stress is bad and ice cream makes me feel better” cycle.

This isn’t a bad thing. It’s perfectly natural. We’re hard wired to seek out satisfaction in food and we all do it in one form or another. What is bad is that food manufacturers know this and use it to their advantage. Processed foods are specifically designed to satisfy those urges as intensely as possible. These foods become a method of self-medication and make us feel better for that moment but do nothing to satisfy actual hunger.

We can fix it though! Through eating whole, real foods we can start to reduce the cravings for the foods that do nothing for our bodies. It takes some time, but it’s possible.

Here’s a few steps to start the process:

  1. Understand that cravings are normal. Everyone has them and you’re perfectly normal to have cravings. They come and go.
  2. If it’s a small craving, find a way to distract yourself. Go for a walk, punch a bag, jump up and down, do burpees, ride your bike, run some stairs, do long division, balance your check book, the list goes on and on…
  3. If it’s a large craving, eat a small portion of the food you want. The secret here is portioning it out. Take a few chips out of the bag, a small scoop of ice cream in a tiny bowl, or even just one Oreo is an example. Stick to your habit of eating very, very slowly. One small bite at a time. Stay checked in and savor every bite.
  4. Ditch the processed foods in the house. This can be hard, especially if there are other members of the family that want that type of food around the house. This might require a talk with the family to decide what is important to have in the house and what isn’t and set up shopping lists and priorities.
  5. Substitute the craving with a healthier option. If you’re craving something crunchy, grab some baby carrots. If you’re feeling something sweet, try a piece of fruit.
  6. If you’re having constant, powerful cravings, you might have a hormonal imbalance and you should go check with your health care provider.

These are just a few ideas to get you started. Get creative to help curb some of those cravings. If you do give in and have some of whatever you’re craving, that’s totally ok! You’re normal. I had a Cadbury Crème Egg (or two) and I’m totally ok with it.

Here are a few things to think about in closing:

  1. What do I expect this food to do for me?
  2. What story am I telling myself about this craving?
  3. What else is going on for me right now?

These questions are designed to help find the links in the chain that lead you to that craving, and break them!

What cravings do you have? What’s one thing that you can do to help yourself move forward to break that chain? I’d love to hear!

This is just one of many great lessons from the ProCoach Program. Another class will be forming in the next couple months, be sure to get on the pre-sale list by clicking here, reading about the program and signing up at the bottom. This year long program has been proven to change habits for life resulting in weight loss, boosts in confidence and improved body composition and health.

Daily Dose


10,7,5,5,5 Squat
4×12 Bent Rev. Fly

10 Chin Ups (Bands, if possible)
10 Neg. Leg Lifts

Bench Day!

Still everyone’s favorite day!

Let’s get strong!

Also, it’s Friday! I hope that everyone has a wonderful weekend, make good choices, and see you Monday!

Turkish Get Ups!

Daily Dose


10,7,5,5,5 Bench
4×10 Floor GHDs

10 Pull Ups
10 Burpees
10 BSS L&R


Are your legs sore?

Maybe a little? Well, let’s work them out just a little bit more!

Our newest member, Donna, kicking some butt!

Daily Dose

4×12 Pull Up

10,7,5,5,5 Squat
4×10 L-Sit Leg Lifts

3 RNDs:
400m Run
20 Renegade Rows

Oh man…

…it’s Fran!

This is one of those workouts that, well, you’re going to hate. Let’s have some fun!

Megan and I finishing up the Spartan Sprint.

Daily Dose


10,7,5,5,5 DL
4×12 Twisting Curls

Pull Ups