And we’re back!

FitCampers!

Aaaaaaand we’re back!

It’s been a great 10 days; I got married, had a great honeymoon and had an amazing time on Maui doing some really fun things! We snorkeled, went to a great luau, saw the sunrise from the top of the volcano, and then biked down it! We saw whales up close, sea turtles on the beach by our condo, and some really cool fish (trumpet fish).

Don’t worry, we kept our distance.

Scariest bike ever.

It was a beautiful wedding and an amazing honeymoon and I’m ready to get back at it (as I’m sure that a lot of you are too!)

Today I’m just going to talk a bit about #operationleanoutgetfitcampsj. This is going to be a little on the personal side, just a heads up…

What is #operationleanoutgetfitcampsj? It’s a hash tag on Instagram that I’m starting to help motivate everyone on leaning out and following the Get Fit{Camp} ProCoach Nutrition Program. I’ll be posting progress pictures every Monday, some photos of food that I’m eating (as much as I can without spamming the feed), what I’m doing for some extra activity, and talking a bit about the struggles that I might be running into from time to time.

Over the past couple of weeks, I’ve kind of let my own nutrition, sleep, and workouts fall to the wayside. I haven’t been as good about eating according to the 5 Habits that I preach, more on the 5 Habits in a bit, I’ve put on some mate-weight, I’ve been less active and I’ve been, well, lazy.

It’s easy to blame external factors, and yes I’ve had a lot going on (getting married and out of the gym for 10 days), but that’s not really a good reason to not practice what I preach. I could still have stuck to the plan 80% of the time. Heck, I could have even stuck to it 50% of the time. I could have worked out on the beach. I could have been much better about my eating on the island. But instead, I decided that it’s been the holidays, I was too stressed, had too much going on, had too much on my plate to think about food, was too tired to work out, and that “screw it, I’ll start later” attitude. My focus and attitude shifted and I just let it all go and now I’m facing the results of that choice.

I feel tired, I’m definitely softer around the edges, and my conditioning is terrible. Going up the three flights of stairs to our condo winded me. It’s embarrassing. I run a gym for crying out loud and I just let it all cave in.

The reason that I’m telling you all of this isn’t to get pity or a slap on the back with a “you can do it!” type thing, I’m telling you this to let you know that I’m human too. That I struggle too. That even I have trouble sticking to it and practicing what I preach.

AND THAT’S OK!!!

The important thing that everyone (including myself) needs to remember is that; there is no falling behind, there is no failure, there is no “everyone is doing better than me”, and there is definitely no quitting simply because I “fell off the wagon” for a few days.

There is no “wagon”. There is only today. It’s simply a matter of asking yourself, what can you do TODAY to get going again? What is ONE THING that you can do to get started moving forward again? Can you start by eating 3 servings of veggies a day? That’s pretty easy. Maybe it’s focusing on just eating slowly. That’s pretty easy too.

Here’s my 3-step plan:

  1. Get back to using the 5 Habits:
    1. Eating Slowly. Focusing on spending 15-20 minutes with each meal and finishing at about 80% full.
    2. Having 2 palm sized (for women, 1 palm sized) protein dense foods at every meal. This means; chicken, fish, lean beef, etc.
    3. 2 Fist sized (for women, 1 fist) portions of fruits or veggies at every meal. For me, this is going to be my biggest focus. I know that I don’t eat enough veggies throughout the day, so I’ll be working on this a lot.
    4. This is one is the hardest for most people. For me, having 2 cupped hand portions of carbs. If I haven’t just worked out, a double portion of veggies instead of starchy carbs. I’ll be saving the starchy carbs for post workout only.
    5. 2 thumbs of fats with each meal (for women, 1 thumb). This is a LOT less than most people do. This means for me, that’s only about 8-10 almonds, two tbsp. of olive oil, two tbsp. of nut butter, two thin slices of avocado. It’s not a lot!

Eating with these types of measurements is SUPER easy. I’ll have the measuring tools on me at all times, my hands. It’s going to require some serious checking in and making sure that I’m actually hungry versus being bored. The question that I’ve heard to ask yourself if you’re feeling snacky is, “Am I hungry enough to eat plain, steamed fish and veggies? If the answer is no then you’re not hungry, you’re bored. If that sounds good, then you’re hungry and you should eat!”

  1. Move more. I have my own plan for getting more movement into my day, starting slowly and working up to more. The first week is extremely simple to set myself up for success and to develop the habit of adding in more movement; walk for 15 minutes, three times a week. It’s pretty simple, achievable and something that I can build from. I’ll be adding in more and more, working up to jogging. We have the Spartan Race coming up that I’d like to train more jogging for.
  2. Train in the gym 4 times per week. I’m extremely proud of the way that the programming has developed and, personally, I think that it’s been working very well for myself and everyone else in the gym that comes consistently. That’s between 2-3 times per week and pouring ALL that you have into it that day. I’ll be working out 4 times per week, whether I’m tired or not and just doing as much as I’m capable of that particular day. Might not be 100% all the time, but it WILL be 100% of whatever I happen to have that day.

That’s it! My simple 3-step plan to #operationleanoutgetfitcampsj. Once I feel confident that I’ve gotten this extremely simple plan in place and I’m adhering to it on a daily basis, I might try more advanced concepts. But for now, I’m starting simple.

We’re back to our regularly scheduled program tomorrow morning, so let’s have a fantastic week and ease back into it. It’s going to be hard to just jump back in and you’re probably going to feel the need to work extremely hard while you’re in the gym. Normally I’d say that that’s great! However, if you’ve done nothing (like me) over the past week, jumping back in as hard as you can could make you incredibly sore. So come in, take it easy and ease back into it program. It’s ok, remember that there is no “making up” for lost time. There is only today! It’ll be ok, I promise!

See you in the gym.

Don’t forget to ask your friends and family about the FREE Foundations Class on Saturday the 21st! All new members are welcome to come. Also, next week will be Bring A Friend Week, so not only will they get a free Foundations Class, they’ll also get a week trial for free. That way they can get a feel for what the classes are like and can start February off and running! Let’s get some new faces in the gym!

Daily Dose

Get{Gymnastics}
sPL
4×1 TGU’s L&R

Get{Strong}
5×3 Dead Lift
4×12 Side Weighted DB Press

Get{Fit}
AMRAP 10:
10 Pull Ups
10 Burpees

Video workout #4

Last Video Workout!

This is the LAST video workout of the week. I hope that you’ve all had a great time with these, I’ve been doing them in Hawaii and it’s been a lot of fun staying fit while on my Honeymoon.

Get together with some other FitCampers for this one and post photos on Facebook!

We’ll be back at it on the 17th! Enjoy your day off on Martin Luther King day and I’ll see you on Tuesday!

Fast Tip Friday

This is the second part of a 4 part series in the Fast Tip Friday area, the new tips will be in bold. This series is going to be about stolen moments. Where can you steal some time to get a few more minute of movement in? here are the first 5 out of 20:

  1. Set a timer on your phone while you’re at work for an hour. Every time it goes off, go for a walk around your floor or building. It should take you no more than 5-10 minutes and you’ll get some steps in!
  2. When you go get your newspaper or mail, lunge out and back to get it!
  3. When you go to the store, park a little farther than normal. Not only will you get more steps, it’ll be much easier to find parking!
  4. Take the stairs! This is a great one for those of you only 2-4 floors up. If you’re a little higher than that, take the elevator up a few floors and then take the stairs. Work your way up to doing all of them!
  5. Walk to get water often. You’ll be two things at once, getting more water AND having to walk more to the restroom.
  6. While brushing your teeth, do some calf raises. Get up on your tippy toes and tap your heels on the floor and go back up.
  7. If you have a dog, walk it more often. They’ll appreciate it. If you don’t have a dog, pretend and go for a walk anyway!
  8. If you’re watching your favorite tv show, every time a commercial comes on do some exercise that you need to work on. Push ups, squats, lunges, mobility, etc.
  9. Now that we’re parking farther away from the store, as you’re walking in and out, walk faster!
  10. Schedule your time. Pull out your calendar and schedule one hour a dat once a week and work up to two times a week, and then go from there. Baby steps.

Don’t forget that we’re having a Foundations Class on the 21st, for FREE for all new members! That’s right, all of your friends and family can come attend the Foundations Class for absolutely free for new members this month. That’s saving them $100 for this information packed 2 hour class. The class will be Saturday the 21st from 10-12 and it will be free for that day only! Let’s get some of our friends and family who have health and fitness goals for 2017. You know how good this program is and how it’s changed your lives, let’s get more people involved in the gym and get their lives transformed as well! Spread the word!

Daily Dose

4 RNDs:
10 HSPU’s
50 Single Skips
30 Sit Ups
Run for 1 minute (30 sec. out/30 sec. back)

Video workout #3

Hope you’re feeling recovered!

Today is going to be another good one. Watch the video and have some fun!

Quick note on the Bulgarian Split Squats not covered in the video, they are meant to be 1 and 1/4. This means that you go all the way down, up about 1/4 of the way, then go back down before going all the way back up. Have fun!

Don’t forget that we’re having a Foundations Class on the 21st, for FREE for all new members! That’s right, all of your friends and family can come attend the Foundations Class for absolutely free for new members this month. That’s saving them $100 for this information packed 2 hour class. The class will be Saturday the 21st from 10-12 and it will be free for that day only! Let’s get some of our friends and family who have health and fitness goals for 2017. You know how good this program is and how it’s changed your lives, let’s get more people involved in the gym and get their lives transformed as well! Spread the word!

Daily Dose

3 RNDs:
12 Bulgarian Split Squats 1+1/4
AMRAP Superman Hold
12 Jumping Lunges
12 SLDL L&R
12 T-Push Ups
12 Bent DB Rows L&R 2-2-2
AMRAP Plank on hands

Recovery Day

Relax a bit

Today we’re going to slow it down, just a little bit, and recover with some cardio. Tomorrow will be another video workout. Keep posting to the Facebook page!

Don’t forget that we’re having a Foundations Class on the 21st, for FREE for all new members! That’s right, all of your friends and family can come attend the Foundations Class for absolutely free for new members this month. That’s saving them $100 for this information packed 2 hour class. The class will be Saturday the 21st from 10-12 and it will be free for that day only! Let’s get some of our friends and family who have health and fitness goals for 2017. You know how good this program is and how it’s changed your lives, let’s get more people involved in the gym and get their lives transformed as well! Spread the word!

Daily Dose

Recovery Day:
10 Min. walk
20 Min. Jog
10 Min alternating 30 sec. sprint 30 sec. Walk

Video Workout #2

Whew!

Yesterday was a little different! Slowing down the movements makes things just a little more challenging, don’t you think?

Today we’re going to speed things up a little bit.

Don’t forget that we’re having a Foundations Class on the 21st, for FREE for all new members! That’s right, all of your friends and family can come attend the Foundations Class for absolutely free for new members this month. That’s saving them $100 for this information packed 2 hour class. The class will be Saturday the 21st from 10-12 and it will be free for that day only! Let’s get some of our friends and family who have health and fitness goals for 2017. You know how good this program is and how it’s changed your lives, let’s get more people involved in the gym and get their lives transformed as well! Spread the word!

Daily Dose

4 RNDs:
10 Single arm DB Press L&R
10 Burpees
Run for 2 Minutes

Video workout #1

The digital age!

This is a lot of fun for me, it’s been fun setting up these videos and programming workouts for you to be able to do at home, or with each other, to work on while I’m on my honeymoon.

If you’re feeling a little loss of motivation to workout alone, get together with your fellow FitCampers and meet somewhere to workout! Pick a park and time each other, support each other and have some fun. Take pics and post them on the Facebook page!

Don’t forget that we’re having a Foundations Class on the 21st, for FREE for all new members! That’s right, all of your friends and family can come attend the Foundations Class for absolutely free for new members this month. That’s saving them $100 for this information packed 2 hour class. The class will be Saturday the 21st from 10-12 and it will be free for that day only! Let’s get some of our friends and family who have health and fitness goals for 2017. You know how good this program is and how it’s changed your lives, let’s get more people involved in the gym and get their lives transformed as well! Spread the word!

Daily Dose

3 RNDs:
12 Bulgarian Split Squats L&R SLOW
AMRAP Push Ups (modified as needed)
12 Step Ups L&R 2-2-2
12 Two Point DB Row L&R 2-2-2
AMRAP Elbow Plank

Friday the 6th

Quick workout!

This is the last workout of the week that will not have a video. Next week I’ll have some videos for you outlining the movements for the Daily Doses that you’ll be having at home.

For this one, all you’ll need is a bench or ledge of some sort to do your dips on and a space to run and lunge in. Have some fun with this and get outside!

Fast Tip Friday!

This is the first of a 4 part series in the Fast Tip Friday area. This series is going to be about stolen moments. Where can you steal some time to get a few more minute of movement in? here are the first 5 out of 20:

  1. Set a timer on your phone while you’re at work for an hour. Every time it goes off, go for a walk around your floor or building. It should take you no more than 5-10 minutes and you’ll get some steps in!
  2. When you go get your newspaper or mail, lunge out and back to get it!
  3. When you go to the store, park a little farther than normal. Not only will you get more steps, it’ll be much easier to find parking!
  4. Take the stairs! This is a great one for those of you only 2-4 floors up. If you’re a little higher than that, take the elevator up a few floors and then take the stairs. Work your way up to doing all of them!
  5. Walk to get water often. You’ll be two things at once, getting more water AND having to walk more to the restroom.

To help the gym grow this year, we’re having a Foundations Class on the 21st, for FREE for all new members! That’s right, all of your friends and family can come attend the Foundations Class for absolutely free for new members this month. That’s saving them $100 for this information packed 2 hour class. The class will be Saturday the 21st from 10-12 and it will be free for that day only! Let’s get some of our friends and family who have health and fitness goals for 2017. You know how good this program is and how it’s changed your lives, let’s get more people involved in the gym and get their lives transformed as well! Spread the word!

Daily Dose

5 RNDs:
Jog for 2 minutes
10 Walking Lunges
10 Dips on a bench (or chair)
30 Second plank

And I’m out!

Probably on a plane now…

I’m probably somewhere over the Pacific as you’re reading this, on my way to Hawaii. I’ll miss you all as I’m gone and I’ll be looking forward to seeing you all in just over a week.

Keep in mind that there will be workouts posted every day for you with videos to help you out. If you have any questions, email me as I’ll be checking email occasionally!

Daily Dose

Walk for 10 minutes
Jog for 10 Minutes
Then for 10 rounds Sprint for 30 seconds, walk for 1 minute

Wednesday!

I’m leaving on a jet plane!

I’m leaving tomorrow morning to get married in Hawaii! I hope that everyone is ready for all the video lessons that will be coming next week. There will still be workouts posted and I’ll be answering emails from time to time while I’m gone. Let’s have a great day today!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×3 Bench
4×12 Chin Ups

Get{Fit}
8 RNDs:
10 Single Arm DB Press
100m Suitcase Carry
10 Sit Ups
(Each RND, Alternate arms)

ProTip Tuesday Ep. 10 – Coping

Coping

We all seem to find different ways of coping with issues. Here’s a little primer on what “moderation” is and isn’t. Warning, tough questions ahead!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
5×3 DL
4×12 Hammer Curls

Get{Fit}
EMOM 10:
ODD: Double Unders
EVEN: 10 Wall Balls