Oly Day!

I love Oly Day!

I hope that everyone else does too! These days tend to be lower intensity, but they are vitally important to fixing your movement, improving mobility and sharpening your skills with the barbell. Come in and let’s move some weight over our heads!

Daily Dose

Get{Strong}
Oly Day!
20 min to find 3RM snatch then:
3×12 Snatch Pull
3×12 Snatch Grip Press

Bring a Friend!

New people!

Hey folks! Yesterday was kind of a light day, we had a few people out recovering from activities this weekend.

Jessica had an amazing backpacking trip and Amy kicked butt on her Triathlon! When you see them both, make sure you give them high fives on their great accomplishments!

Just as a reminder, it’s Bring a Friend week so make sure that your friends and or family members that have interest know and bring them along for a workout! It’s going to be a great week and we should really share!

Congrats, Amy on your under 4 hour finish!

Congrats, Amy on your under 4 hour finish!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 Front Squat
4×10 Pull Up Shrugs

Get{Fit}
AMRAP 10:
12 KB Swings
9 Burpees

3 Things to Delay Gratification

FitCampers!

It’s Bring a Friend Week again! Let’s get as many new people into the gym as we can, having more people means; more fun, more friendly competition and more success stories. Let’s Get{Fit}!

It’s been an amazing new cycle. We’re making some incredible progress with our strength gains and I’ve seen some VAST improvements in people’s mobility as well. It’s not always about putting up big numbers and fast times, sometimes the improvements that we make are simply moving better, then adding load. Also, sometimes the improvements that we make are things that we can’t measure, like self-confidence, mental fortitude, and grit!

Today, we’re going to talk a little bit about the mental fortitude part in the form of delayed gratification.

What is delayed gratification? Since our society is totally wrapped around instant gratification, delayed gratification is simply, putting off something mildly fun, pleasurable or rewarding now, so we can gain something MORE fun, pleasurable or rewarding later.

In 1972, researcher Walter Mischel did an experiment with children where he gave them a marshmallow and said that they could have one right now, or two in a little while.

Some kids caved instantly, even before the researcher left the room! Other kids waited for a little bit, and then gave in, but about a third waited and got 2 later. Those kids came up with all sorts of things to do to help them wait; they’d cover their eyes, sing, hum, some even walked away from the table.

Researchers then went back years later to see how those kids in the study were doing. Not surprisingly, the kids that could wait were doing better in life, socially and academically.

So what’s this have to do with you? Well, as adults we have the same problem that Veruca Salt had at the chocolate factory, we want it now! Well, the same principle applies in fitness. It just doesn’t happen overnight!

What can we do to help curb the instant gratification that we feel? There’s quite a few things that we can take from those kids in the study. Here’s a short list.

  1. We can cover our eyes. Metaphorically. Take all the food that you know isn’t helping you toward your goal of health and fitness and put it in the back of your fridge or cabinets. The harder it is to get to, the easier it will be to avoid eating it. It’s a simple thing, but it’s extremely effective. Out of sight, out of mind. Plus, we’re kind of lazy by nature and if the cookies are buried behind the coffee, canned and jarred foods, and maybe some fruits, odds are we’re not going to dig them out. It’s just too much work.
  2. We can walk away. Is that ice cream in the freezer calling your name? Just walk away. Seriously, go for a walk for about 10-15 minutes. It’s not a long time but it will totally kill your craving for that ice cream. You’ll feel better because you went for a walk, and your urge for that ice cream will be gone.
  3. We can sing! Well, maybe not really but finding another activity to do in place of that craving helps enormously! For instance, odds are if you’re just sitting on the couch and watching TV, you’re probably thinking about snacks. So you get up, grab a bag of chips and salsa and suddenly the bag is gone by the second episode of “The Blacklist” that you’re powering though since the next season is coming up soon (seriously, get on board with this show, it’s amazing). Instead of just sitting there and destroying a bag of tortilla chips, you can busy yourself with something else, like some of the mobility drills that I’ve mentioned to almost everyone in the gym. That’s a GREAT time to stretch, work on your squat, do some core exercises, or even foam roll. Take advantage of that down time and work on something to better your performance in the gym, all while avoiding that bag of chips. WIN-WIN.

This is just a very short list of things that you can do to avoid the mindless snacking that sometimes comes up in our days. We could be at work sitting at our desk, power watching “The Blacklist”, or stuck in an airport. These things work. Try them out and let me know how it goes. Maybe you’ve come up with something not on this list, post it on the Facebook page and help some of your gym mates out. Let’s work together to end the mindless eating, to make better choices, and help delay gratification!

I’d like to remind you that the ProCoach program is available for the next 2 weeks at 50% off, that’s a $600 savings over the course of the year! That’s a pretty enormous discount. This offer will also be extended to former gym members and readers of the blog for the rest of the month as well! So if you’re unable to make it to the gym for whatever reason, you can still take advantage of this amazing program that’s helped over 45,000 people to lose weight, change their habits and get control over their eating and self confidence! For more information about the program, please head over to our nutrition page.

Another great announcement is that Get Fit{Camp} is now offering a “30 Minutes of Nutrition” seminar to businesses and local gyms. In this seminar, we cover the basic habits that one can use to get started on a healthier path, right now. This seminar is designed to help people learn how to sleep better, kick the 4-5 cups of coffee a day habit, build self confidence and lose some weight in the process. Healthier, happier employees are more productive, sick less often and more positive in the work place! If this sounds interesting to you, please send me an email and we can work the details out to schedule a seminar! Let’s get healthy!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
4×12 DB Incline Bench
4×12 BB Row L&R

Get{Fit}
EMOM 10:
ODD: 10 Pull Ups
EVEN: 10 HPC

Gym Growth and 30 Minutes of Nutrition Seminars

FitCampers!

As you know, we’re trying to grow! Let’s get more people in here to have a bigger community and more fun. Next week is Bring A Friend week, so be sure to let people know that the gym will be open to the public and everyone can come. This program is for everyone. If you’re new or you’ve been here for a while, you’ll know that we can modify just about anything for all levels of experience. We can make it harder for those firebreather friends of yours or easier for your friends or family members that may be inexperienced or just plain nervous. Let your coworkers know, let your class mates know, your significant others know or even a stranger. The more the merrier.

Also, I’d like to remind you that the ProCoach program is available for the next 2 weeks at 50% off, that’s a $600 savings over the course of the year! That’s a pretty enormous discount. This offer will also be extended to former gym members and readers of the blog for the rest of the month as well! So if you’re unable to make it to the gym for whatever reason, you can still take advantage of this amazing program that’s helped over 45,000 people to lose weight, change their habits and get control over their eating and self confidence! For more information about the program, please head over to our nutrition page.

Another great announcement is that Get Fit{Camp} is now offering a “30 Minutes of Nutrition” seminar to businesses and local gyms. In this seminar, we cover the basic habits that one can use to get started on a healthier path, right now. This seminar is designed to help people learn how to sleep better, kick the 4-5 cups of coffee a day habit, build self confidence and lose some weight in the process. Healthier, happier employees are more productive, sick less often and more positive in the work place! If this sounds interesting to you, please send me an email and we can work the details out to schedule a seminar! Let’s get healthy!

Daily Dose

Get{Gymnastics}
sPL
4×12 BB Front Raise

Get{Strong}
4×12 Floor Press
After each RND, 10 AHAP DB Rows

Get{Fit}
4 RNDs:
25 KB Swings
10 Banded Pull Downs L&R

Quit your complaining!

A Challenge!

Something that I’ve been really experimenting with lately is to stop complaining (as much). Complaining seems to come pretty easy to most of us, as it’s easy to forget how awesome our lives really are. And no, I’m not going to say something like, “At least you have a roof over your head” or “It could be worse, you could be in those floods” or any other comparative statement that has no merit. Those types of statements are non productive and it’s rude to tell someone that whatever they are going through, doesn’t matter or that it could be worse. So what I suggest instead is, a CHALLENGE! We haven’t done one of these in a while, so here it goes.

Complaining doesn’t do anything for anyone and all it does is start a group complaining session. This week and through the weekend, do your absolute best to counter-complain. What that means is, as soon as you feel yourself saying something like; “I’m tired”, “I had such a bad day at work”, “I’m so tired” or “Traffic was terrible”, stop immediately! Instead, try this: list THREE things that are great about your day up to that point. Yes, up until that point! Because as the day goes, you’ll probably find yourself sliding into another complaint of some sort and you’ll have another opportunity to find three AMAZING things that happened to you that day.

It doesn’t have to be something as big as winning the lottery, but if you do don’t forget your boy Chris here, think of the simple things. Maybe you got a really close parking spot at Costco, or maybe you found that lost earring, or maybe the breakfast you cooked was delicious. Think of the simple things that have made your day great. I guarantee that you’ll immediately feel better.

Don’t get me wrong, sometimes you are having a really bad day and you NEED to complain to vent. DO IT. Then immediately list THREE great things about your day. You’ll feel better, I promise.

If you’re having trouble, post it on the Facebook page and ask for help. Or maybe you can put it up there just to hold yourself accountable. Give it a shot, it’s worked wonders for me.

Throwback Thursday to the days where we would train in the park. It would get cold!

Throwback Thursday to the days where we would train in the park. It would get cold!

Daily Dose

Get{Strong}
Oly Day!
20 mins. to find 3RM C&J
Then:
3×10 BSS
3×10 Piston Presses

Late Post

Sorry guys,

I just lost track of time and failed to post! Here’s tomorrow’s dose.

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 Front Squat
After each RND,12 Goal Posts

Get{Fit}
3 RNDs, 1 Min each:
Pull Ups
Alternating leg lifts
OH DB Tricep Press

Quick Post!

Just a quick post today!

It’s been a super busy day so I apologize for not having something more interesting to read today, but I promise I’ll have something for you tomorrow! Let’s get our sweat on today!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
4×12 SLDL
After each RND, 12 DB Supine curls

Get{Fit}
EMOM 10:
1 Snatch
1 HPS
1 OHS

Quit Tomorrow…

 

No, I’m not telling you to quit tomorrow. This is kind of an extension on Friday’s post about inner dialogue.

You can go read that HERE, or here’s a bullet pointed recap:

  • During a tough workout, what are you telling yourself?
  • For that matter, what are you telling yourself on a daily basis?
  • Are you kind to yourself or do you put yourself down?
  • Reframe your words so that you have a positive spin on it.
  • Notice what you say to yourself, how it affects your feelings and energy levels.
  • To sum it up: “Your thoughts will become your words. You words will become your actions. Your actions will become your habits. Your habits will become your character. Your character will define your destiny.”

So today we’re going to talk a little bit more about mental fortitude. I’m talking a lot about this subject because it’s VERY important how you talk to yourself. How you talk to yourself will greatly affect how you VIEW yourself and your capabilities.

I recently watched an interview with an ex SEAL operator and PN Coach Craig Weller, where he talked about the Special Forces selection process. I understand that we’re not training to be a SEAL here, but there is a lot to learn about their grit and determination to go through the hell that they endure during training. They have a saying that goes like this,

“Finish out today and quit tomorrow”.

It’s pretty easy in that process to start telling yourself things like, “It’s too cold” “This run is too far” or “My arms are too weak to do one… more… push up…” So he talks about how throughout the process of pain, discomfort and boredom, the secret is to quit. Say WHAT?! The secret is to quit? Yep, the only catch is, to quit LATER. Something that he and his buddies decided, they all made it through the process btw, was that they decided that they would never quit in the middle of something. They’d wait until the thing that they were doing, the discomfort that they were going through was over and then they would quit.

What they found was that, when it was over they’d look back and see that it wasn’t so bad after all. They were alive, they made it through it, and they realized that they had succeeded! That success fed them until the next thing that they would have to endure. As they were going through that terrible thing, they said that they would quit after it was over. That little thought gave them the mindset that there was eventual relief at the end and a proverbial light at the end of the tunnel.

In the heat of the moment when your discomfort is at it’s greatest, it’s easy to just stop and quit. But, making a deal with yourself that you are allowed to quit at the END of it allows you an out. That makes discomfort a little easier to bear.

Finish out today and quit tomorrow. You’ll find that you’re going to wake up and things will seem so much easier.

The Opposite Rule says that we are going to allow ourselves to quit doing something tomorrow, if we act today. I’m pretty guilty of saying something like, “I’ll start doing <blank> tomorrow.” That’s a great way to get started but, it allows us to justify bad decisions today. “Diet starts Monday, so I’m eating garbage all weekend!” Sound familiar? It does to me. I’ve been there and done that. So how about we practice the Opposite Rule? Instead say, “I’ll start RIGHT NOW and I can quit tomorrow.”

In life, you can only control what you do and what you think. Allow yourself to act, right now, and then quit tomorrow. There’s going to be hard days where you don’t want to go to the gym or you want to down a pint of Chunky Monkey and that’s totally normal. We all go through that.

Thursday last week, I felt that. I didn’t want to workout, I was tired and feeling a little drained. So I didn’t and now I feel bad about it. I feel a little lazy and I’m sorry that I didn’t practice the Opposite Rule and just do it and take Friday off. Then it spiraled into not lifting on Friday and now I’m sitting here on Saturday, wondering what happened. It happens to all of us, and it’s important to know that it’s OK. So next week, I’m practicing the Opposite Rule every day. Even if I’m feeling like I want to rest, or eat a pint of Peanut Butter Brownie Core ice cream, I’ll tell myself I can have it tomorrow. But today, I can act.

What about you? What are you going to allow yourself eat/do tomorrow that you’re wanting to eat/not do today? Do you think that craving will be there tomorrow? My guess is, it probably won’t. What positive actions can you take right now? What can you do to be 1% better today?

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4×12 Dicks Press
After each RND, 10 Chest Flys

Get{Fit}
3 RNDs:
400m Sprint
10 Box Jumps
20 Sit Ups

“Don’t be weak!”

Whoa, whoa, whoa, cool your jets buddy. 

Has anyone else REALLY made notes of how they talk to themselves? I made a very interesting note about my thought process the other day that I thought I’d share.

We were doing a pretty awful workout that included kettlebell swings and burpees, I’m sure that a few of you remember it… It was pretty rough.

During the last round of burpees, I noticed that I was talking to myself, not out loud of course, that’s just weird. The first few burpees I kept telling myself, “You got this, just keep moving. No problem.” As my energy started to fade, it was the only round that I did totally unbroken, I noticed an awful shift in my language. “Don’t be weak! You’re being weak, Chris. Keep moving!”

Immediately my energy tanked. Not even just a little. I felt like quitting. Like I was failing. It was amazing how that little change in “coaching” myself just ruined my energy levels. Being the self-aware guy that I am, sometimes, I quickly changed it. “You got this, Chris! You’re rocking these last burpees! Keep it up!”

It was instantly different. My energy returned and I kept pushing through without stopping and the DIFFERENCE is, I felt really good while doing it.

I would never say any of those things to a member, unless of course they specifically requested yelling and to be berated, so why in the HECK would I say that to myself?! It’s crazy, right?!

Once my head had cleared a little bit, it lead me down a path of other things. Mainly being, “where else can I be a bit kinder to myself?”

This is super important stuff. Words can hurt, no matter what people say, especially if they are coming from yourself. It sounds weird, but Gandhi said it best,

“Your thoughts will become your words. You words will become your actions. Your actions will become your habits. Your habits will become your character. Your character will define your destiny.”

The first time I heard that, I didn’t get it. Honestly, it just went over my head. But now after what happened during that workout, I know the power of what we tell ourselves. We will believe what we tell ourselves often.

What do you tell yourself? What are your words? Do you find yourself saying something like, “You idiot! How could you screw that up?” when you make a mistake? Or how about this one, “How could you forget milk at the store? That was the only thing that you went there for, dummy!” My favorite is something along the lines of, “I really stink at that particular thing!”

Any of those sound familiar? I know they do for me.

So what can we do? It’s something called, reframing. We can reframe our thoughts to something more positive and supportive to help BUILD ourselves up rather than tearing us down. Try something like, “I made a great attempt at that, and I learned a new way that it DIDN’T work!” or, “Forgot the milk! Oh well, I’ll swing by tomorrow and make something else tonight. It’s ok!” or maybe, “I consider that particular thing something that I’m really working on and getting better at!”

It’s pretty simple but as we all know, simple doesn’t mean easy. Try to make note of the things that you’re telling yourself this weekend. Notice the negative thoughts that might wander into your language. Maybe you don’t make any immediate changes right away, but it make a HUGE difference as soon as you start noticing what you say to yourself. The greatest change you can make in your life, starts between your ears.

Have a great weekend folks and I’ll see you on Monday!

Flashback Friday to that time when everyone was on lat leans!

Flashback Friday to that time when everyone was on lat leans!

Daily Dose

Get{Strong}
Oly Day!
20 minutes to find 3RM snatch, then:
3×10 OHS
3×10 Pull Up Shrugs

How are those steps to better sleep working for you?

I feel great!

Seriously, taking my own advice on sleep has been working out fantastically. My Fitbit gently wakes me up, I don’t feel panicked like when my alarm went off. I immediately put my feet on the floor and start moving. It’s been great, my productivity in the mornings has been so much better and I’m waking up feeling much more energetic and ready to face the day. If you missed it, go back and read it again.

Let’s get after it today.

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 DL
Immediately after each RND, 12 Tuck Jumps

Get{Fit}
3 RNDs:
12 Wall Balls
200m Med Ball Sprints