Monday!

Aaaand we’re back!

I hope that you all had a wonderful weekend, it was beautiful and I had a great time with friends and family celebrating my sisters 40th birthday. So if you see her, be sure to wish her a happy birthday!

Also, we’re having our gym Christmas party on Saturday the 10th! The Renken’s have graciously offered to host the party at their house that evening. Details will be coming soon. Be sure to sign up on the white board at the gym to RSVP and tell us what kind of dish you’re bringing. Let’s also do a white elephant gift exchange. $20 max. Let’s have some fun and get creative with those gifts!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
5×3 Front Squat
4×12 Twisting Curls

Get{Fit}
5 ITR:
20 KB Swings
10 Burpees
Rest 1 Min.

Fast Tip Friday!

H2O on the GO!

Hey folks, it’s the first Fast Tip Friday!

Every Friday I’ll be sending out a quick tip to help improve your fitness, health, motivation, facts, tips and whatever else strikes my fancy for the day!

Today’s Fast Tip, water! It’s cooled off quite a bit, if you haven’t noticed, and it’s pretty easy to forget about drinking water. Personally, I’ve been pretty bad about drinking water lately and it’s starting to show in various ways.

So grab your water bottles and make sure that you keep that thing full and near you at all times! Drink about 2-5 liters a day depending on your size, activity levels and amount of watery vegetables.

Stay hydrated and have fun this weekend!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×5 Bench Press
4×10 Floor GHD

Get{Fit}
3 RNDs:
400m Sprints
15 Wall Ball
20 Sit Ups

Habits

Short week, it seems to be going by fast…

…is all I mean. We’re having all classes as normal, it’s just FLYING by.

As we’re approaching the holidays, it’s important to stick to these habits that we’ve been forming. Especially the ones that we’ve been doing in ProCoach. It’s going to be easy to be tempted to over indulge on the things that might not be the “best” choice. Remember that there is no good or bad foods, only foods that make you healthier and move you towards your goals, or there’s foods that don’t.

That said, enjoy your holiday parties. Indulge (a bit) and enjoy time with your friends and family.

Daily Dose

Get{Gymnastics}
sPL
4×10 Chin Ups 3-0-1

Get{Strong}
5×5 Front Squat
4×12 Goal Posts w/ Press

Get{Fit}
3 RNDs:
20 KB Swings
20 Alternating Swings
10 Swings L
10 Swings R
Rest 1 min.

And we’re back!

Long weekend!

Sorry for the disconnect all weekend folks. We were up in Tahoe and the internet wasn’t working. But, we’re back at it and looking forward to another great week!

Here’s our newest ProTip Tuesday, episode #5! Enjoy!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
5×5 DL
4×12 DB Row

Get{Fit}
4 RNDs NFT:
10 Leg Lifts
10 Band Pull Aparts
10 Weighted Lunges L
10 Weighted Lunges R

ProTip Tuesday, Episode 4 – Red light, Green Light!

Red Light, Green Light!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
5×5 Press
4×12 SLDL

Get{Fit}
4 RNDs:
200m Sprints
10 Pull Ups
20 Sit Ups

Short Week!

Thanksgiving Week

Just a quick reminder that the gym will be closed Thursday and Friday, so plan your workouts accordingly.

FitCampers!

This weekend was beautiful, in spite of the rain and clouds. Sometimes it’s nice to just curl up on the couch in front of a fire and relax. I’m currently sitting at the Orchard Valley Coffee Shop in downtown Campbell, watching the clouds roll by and people all bundled up at the farmer’s market. It’s a great day to people watch.

We’re quickly approaching the end of the year, and that means it’s New Year’s Resolutions time! Woohoo! I love this time of year because it’s fun to help people set goals. I’ve talked about this before, so I’m going to share it again. Maybe you want to lose weight, maybe you want to start setting up better habits, maybe you want to run a marathon, or maybe you want to deadlift a certain weight. All of these things will require some goal setting, some dedication and a plan.

If your goal is to lose weight or get better eating/fitness habits, maybe a program like ProCoach would be the best bet. There’s a new class starting on December 5th and the last day to sign up is the 2nd, so get on that.

Or maybe you want to deadlift a certain weight, that will take setting a goal and then working backwards to figure out how we’re going to meet that.

Or even maybe you want to run a marathon. That takes planning and some reverse engineering as well.

All of these things require setting goals. Here’s an old post to help remind you of great ways to set goals. If you need some help setting goals and then working backwards to find the best path to achieve those goals, email me. Call me. Text even. Let’s get you moving toward better fitness.

How to set goals:

  1. Specific – Your goals must be specific. Saying, “I’m going to get fit.” Is much different than, “I’m going to go to the gym 3 times per week.
  2. Measurable – You have to come up with a way to measure your goals. Such as the example above about going to the gym 3 times per week. Once you’ve set that goal, set up a way to hold yourself accountable. For example, write your name down on the board at the gym and start making hash marks next to it for each time you show up. Or, put it out there in Facebookland by checking in and asking friends to hold you accountable.
  3. Attainable – “I’m going to lose 50 pounds!!!” Great! How are you going to do that? Think big on your goals, and then make them attainable through smaller steps. Break it down to a weekly goal, or even a daily goal. Every small step takes you closer to your grand, huge, over the top goal. One pound a week is excellent progress for weight loss. A half a pound is average. See #5 for more on this but, don’t skip #4. It’s important too.
  4. Realistic – Is 50 pounds realistic? A resounding yes, it is (if you have it to lose). Having a million dollars saved? That is also realistic. BUT, it takes work. Part of goal setting is setting goals that you are WILLING and ABLE to work for. How hard are you willing to work for your 50 pounds? How about that million dollars?

(Some also put Relevance in this spot. I chose Realistic because, personally I feel, that all goals have some relevance.)

  1. Timely – Last but not least, having a time frame attached to it creates a sense of urgency. You must reach that goal by your preset date/time. “Someday” doesn’t do you any good. Someday is just a wish, “someday I’ll have a million dollars”. Setting a date 10 weeks from now, THAT is a goal. It’s got to tie in with Realistic though. Is losing 50 pounds in 10 weeks possible? Yes, but it takes an enormous amount of work and dedication. That’s 5 POUNDS a week. Not the most healthy and sustainable in this coaches opinion. Is a million dollars attainable in 10 weeks? Maybe, I’m sure it’s possible. If you’ve got the formula to make $100,000 per week, pass it over and I’ll tell you, I’d put in the work for that!

We’re halfway through March already and a few of you have written some goals on the board. How are you doing with those goals so far? Honestly, I’m not doing a great job at mine. It is currently to add 3 days of 30 minutes worth of running in per week. I’ve done it twice since I’ve written it down. I’m not perfect, but does that make me a bad person because I didn’t reach my goal? I don’t think so, but I’m biased to my own awesomeness. Maybe I aimed too high. Maybe it wasn’t realistic. Maybe I thought I was willing to put in the work that I needed to and didn’t. I hate running, so maybe it’s just an attitude shift on my part. Maybe I need to back it off a bit and only do two times per week. Once I get that down, then add a third.

It’s hard to be honest with yourself and your goal setting. I personally think the hardest part is being honest. What are you REALLY capable of doing? If change scares you, start small. Maybe it’s just cutting out sugar once a week. That’s pretty easy to handle. Maybe it’s just adding in one 30 minute walk a week. Maybe you’re a little more advanced and it’s eating your bodyweight in grams of protein once a week. Start small. These small victories will undoubtedly lead to other small victories, which will lead to other small victories, which will lead to a grand, huge, over the top goal.

Start small. Aim big. Work, sweat, achieve, conquer.

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×5 DL
4×12 Weighted Step Up

Get{Fit}
4 RNDs NFT:
21 Air Squats
15 Push Ups
9 HPC (155/105)

Friday!

Friday means squats!

Well, this week anyway. Let’s get after it!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
5×5 Front Squat
4×12 Pull Ups

Get{Fit}
EMOM 10:
5 SLDL L
5 SLDL R
Jumping Jacks for remainder of the minute

ProTips and ProCoach!

A lot of new things!

Hey everyone! In case you missed the ProTip Tuesday video, here it is again.

Also, the new ProCoach class is coming up really soon! If you’re not in the program just yet, now is a great time to do it! Get a jump start on your New Year’s Resolutions by enrolling in the course and start your year off early. Watch this for more information, and sign up here!

Let’s get some good habits going!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×5 DL
4×12 Single Arm DB Press

Get{Fit}
3 RNDs:
10 Goblet Squat
20 Sit Ups
200m Run

Smart Carbs

FitCampers!

It was an amazing weekend with beautiful weather and sunshine. Did you make it outside to play?

Carbohydrates are important to our bodies. They allow us the fuel to be able to perform at a high level, improve cellular function and to well… live.

A lot of people think that carbs make you fat, and that’s not necessarily true. Too much of anything will make you fat and most of the time, we have too much of the wrong kinds of carbs, and that’s where we start to have problems.

Some people think that if you have hormonal or metabolic issues (such as hypothyroid, low testosterone, or problems regulating blood sugar) cutting carbs would help that. Studies are starting to show that the opposite is true. These studies are showing that SMART carbs will actually help to improve some of these issues.

Cutting carbs too low for too long can cause some problems. There are very few people that look, feel and perform their best on very low carb diets. Some issues that one might run into on a VLC diet (Very Low Carb) might be:

  • Low energy
  • Feelings of deprivation, anxious and angry about life (HANGRY)
  • Will lead to binge eating (Ever open a box of Oreos and 30 minutes later wonder where they all went?)
  • It will kill your mojo

BUT, if you’re fueling up with the RIGHT kind of carbs, you’ll feel:

  • Full of energy, feel good about life and feel like you can conquer the world
  • You’ll feel clear minded, confident and you’ll sleep amazingly well
  • You’ll feel fuller longer, and find that you have less cravings for sugary treats
  • You’ll perform better in the gym, in your sport and life in general

This is about eating better carbs, not fewer carbs. Here are a couple things that you can try to get in better carbs versus fewer carbs.

Number 1:

Look at your daily routine and menu. See if you can figure out how to get in better carbs, or even just make one meal better. For instance, instead of a side dish of white, highly process pasta, try something from whole grains like; wild rice, oats, or sprouted grains. Other great options for a side dish to your lean protein would be regular or sweet potatoes/yams or beans or legumes.  If you’re feeling like a sugary treat, have some fruit or grapes! Personally, I love green grapes frozen as a treat. They’ve got an ice cream like texture (sort of) and the sweetness comes through really well when they’re frozen for some reason. For breakfast, try some steel-cut oats with berries in them as opposed to instant oats (although that’s not a terrible option either over highly processed, sugary cereal).

Number 2: Look at what highly refined sugary carbs that you might still have in your diet and seek out a better option. If you like cakes, pastries, or muffins, what can you do to make them just a little bit better? Maybe use a different type of flour like; quinoa flour, coconut flour, brown rice flour, etc. Something with higher fiber in it. Maybe you like the protein bars off the shelf, honestly, some of them are pretty darn good. I like the Quest Bars personally. They taste pretty good and aren’t full of crap. There are many bars out there that pose as “healthy” but, there’s about 30 ingredients and you can’t pronounce over half of them. Stick to the cleaner foods or, make your own. There are plenty of recipes out there on the interwebs that you can use for cleaner options. Like ice cream? Try this!

These are just a couple of things that you can do to help improve your smart carb IQ. This lesson is pretty simple. Think about the food that you’re about to eat. How far did it have to travel to get to your plate? How many steps do you think that it needed to go through to get from the field to that box to the store to your kitchen. Is it more than 5? 6? 7? If it’s more than a couple of steps, it might not be the best option. Keep it simple!

As always if you have any questions, feel free to respond to this email and I’ll happily answer them to the best of my ability.

Also, the December ProCoach class is approaching us very quickly! If you’re not in the program yet, or have family or friends that might be interested, click here and fill out the form to get into the program early! There will be a limited number of people in the program this time so get in soon. Spots are filling up! (Also, there’s a video up there now if you haven’t seen it yet! Go watch it and learn a little bit more about the program.)

Let’s have a great week!

Daily Dose

Get{Gymnastics}
sPL

Get{Strong}
5×5 Press
4×8 Pull Ups 3-0-1

Get{Fit}
4 RNDS:
10 Renegade Rows
20 KB Swings
Rest 30 Sec