Thursday 4/2/15

Change Up Your Diet!

I know we talk about food a lot in the gym, but it’s the foundation of the fitness pyramid.  We can’t keep eating garbage and expect change, so what can we do about it?

It’s pretty easy to fall off the wagon, trust me, I fall off of it all the time.  That doesn’t make you a failure, or a bad FitCamper, it makes you human.  So, how do we change it up a bit?  Here’s a few things…

1. Everyone is different!
We are and are not unique snowflakes.  We all digest the food the same way (barring any medical interference).  But, what we do with the macro nutrients that we absorb is totally different and based on our own metabolism, body make up and activity levels.  Sometimes you have to shake the tree a bit and see what falls out.  It takes a LOT of experimentation and trial and error to find what works for you.  So, toss out the old ways and make way for new ones.  Try more carbs, try less carbs, try heavy carbs on workout days and very low carbs on off days, try the Slow Carb Diet, eat 30 grams of protein within 30 minutes of waking up, drink that morning drink that I never shut up about, try juicing with some protein mix, shake it up!

2. Realize that we are creatures of habit.
We all like routines.  It shows in sooooo many different areas of our lives, and food is no exception.  I know that when I’m feeling stressed out, I go for sweets.  Doughnuts in particular.  It just makes me happy (for about 30 minutes and then I regret it).  But, it’s a pattern none the less. In stock trading, traders look at the past history of a stock and how it’s performed to predict the future.  We as individuals and our habits are no different, we can sit down and track our eating, how we felt or what mood we were in, or even who we were hanging out with.  Once we track that, it’s pretty simple to predict our future habits.  At least then we can see when a breakdown is going to happen and react accordingly.

3. Stick with something.
Everything works for 30 days.  EVERYTHING.  All those infomercials, advertising some ridiculous piece of equipment all have pretty much the same guarantee, 30 days or your money back.  Ever wonder why?  Because if you do it for 30 days, stick to it, you’ll see results.  After those 30 days, good luck.  Your body is too smart for that, it will adapt to the load and your results will stall out.  That’s what makes the training at GetFit{Camp} so good for your body, we hardly ever do the same thing twice.  It means that your body can’t adapt.  So, I say pick something (still in paleo land) and stick with it for 30-60 days.  Watch how your body reacts and changes.  Then, change it up a bit.  Still in the sphere of paleo, or primal, adjust to something else.  High carb, low carb, ketogenic, etc.  If you need help, ask!

Ok, let’s get to work.

30-day-challenge-1

Daily Dose

Get{Gymnastics}
FL 3x53s
5 Cat/Cow
sPL 3×15 reps
10 Hip Swivels
RC 3×15 reps
30 Sec lat leans

Get{Fit}
7 RNDs:
7 Pendlay Rows
20 DU’s

Friday 1/16/15

End of the week!

It was a chill(ish) week, so hopefully we’re entering the weekend feeling a bit more relaxed this week.

How are we doing on the Whole 30?  Are we staying strong?  Personally I feel much better, the cravings are gone and it’s becoming easier to say “no” to the bad things out there.  If you need any help or support, don’t hesitate to ask!

He was definitely a smart dude.

He was definitely a smart dude.

Daily Dose

Get{Gymnastics}
FL 4x20s
5 Cat/Cow
sPL 4×9 reps
10 Hip Circles
RC 4×9 reps
30 Sec lat leans

Get{Fit}
800m Run
100 Double Unders
800m Run

Wednesday 1/7/15

Half way

We are now half way through the easy week of the programming.  Remember, the gymnastics program is like a wave.  The first week is easy, the second is a little harder, the third is the hardest and the last being a well earned deload week.  We’re prepping our bodies for some work this week, so come in and let’s get prepared!

How are we doing on our Whole 30?  I’ll be honest, I’ve been having some trouble shifting out of my terrible eating.  My energy levels are pretty low, but I know that they’ll come back up as they always do.  Just stay on track and things will get better.  If you’re struggling, remember that there are quite a few of us doing the same thing.  Ask for help from your friends here at the gym, post on the Facebook page (even recipes and photos if you’ve made something amazing), email or call me too if you’re having a really hard time.  Let’s build a support group together and have some fun with it!

Our vicious guard dog...

Our vicious guard dog…  Lazy bum…

Daily Dose

Get{Gymnastic}
MN 4×7 reps
10 Windmills
DB Row 4×7
10 Dislocates
RDL 4×7 Reps
5 Reps Straight Leg Stretch

Get{Fit}
3 RNDs:
10 DB Snatches L
10 Burpees
10 DB Snatches R
10 Burpees

Monday 1/5/15

2015

2015… It’s going to take a few blogs to remember to put 15 at the end of the titles.  Hope everyone had a great new year because we’re going to get some work done!

The Whole 30 started on the 1st, and I hope that everyone has been following through.  It’s a tough shift at first, but it gets easier as you go.  Just stick with it, it’s not as bad as it seems.  You can do it!

Let's all do the Whole 30!

Let’s all do the Whole 30!

Daily Dose

Get{Gymnastic}
FL 4x15s
5 Cat/Cow
sPL 4×7 reps
10 Hip Circles
RC 4×7 reps
30 Sec lat leans

Get{Fit}
3 RNDs:
200m Sprint
30 Sit ups
20 Side lunges
10 Jerks

Tuesday 9/2/14

Day One!

Today is day one of the Whole 30, for those of you that hadn’t planned on doing it, it’s still not too late and I encourage you to join us!  It’ll be a lot of fun and a life changing event. For some resources and PDF downloads to assist you over the next 30 days, go here.  You’ll never look at food the same way again.  There are a couple of us that are actually going to be doing a Whole 60 (with one, just ONE no no meal after 30 days).  If that sounds like something you’d be into, ask me about it!

Daily Dose

Get{Strong}
1 RM Back Squat (20 Minutes)

Get{Fit}
4 RNDs:
400m Sprint
6 Wall Walks

Monday 8/4/14

Whole 30 again!

All right!  We’ve got a lot going on this month.  Whole 30, #BAF, Movie and Margarita Night, and much, much more!  It’s going to be a fun month so let’s work hard, eat clean and have a good time!

I think I’ve asked this before, but it’s worth asking again.  Who wants to go bowling?  Let me know if that’s something that you’d all be interested in and I’ll put something together.

Daily Dose

Get{Strong}
6×5 Snatch Grip Press + OHS

Get{Fit}
EMOM 16:
ODD: 8 Power Clean
Even:10 Deadlift

Post loads and times to comments.

Friday 8/1/14

Is it August?!

How did that happen so quickly?  I can’t believe it’s August already…

So, it’s day  one of the Whole 30, if you’re participating!  Once again, here’s the link if you need more information!

Also, it’s #BAF week again!  Wednesday through Friday we’ll be welcoming new people who want to try out the gym.  Bring your friends and family along!

Daily Dose

Get{Strong}
6×5 Snatch

Get{Fit}
3 RNDs:
200m Run
10 DB Snatch L
10 DB Snatch R
200m Run
Rest 2 minutes

Post loads and times to comments.

Tuesday 7/29/14

Whole 30

A few people have mentioned that they’d like to do a Whole 30 again.  So we’re aiming for August 1st to get us started.  When you head over to that site, you’ll find all sorts of great links to shopping lists, guides and a lot more!  Go, search around and get started prepping for next month!

Bring a Friend next week!  From August 6-8, bring a friend, #BAF, to come try out the gym!  Let them see for themselves what you’re doing.

Again, yes.

Again, yes.

Daily Dose

Get{Strong}
6×5 Front Squat

Get{Fit}
Complete 75 wall balls, EMOM 2 HPC (155/105)

Post loads and times to comments.

Tuesday 7/1/14

It’s July?!

Wow, time just flies by!  I can’t believe it’s July already.  This month, we’re going to be repeating the workout from today at the end of the month.

What you do to help with your performance gains is up to you.  If you’d like some help in the diet area, let me know.  I have a shopping list I can give you as well as numerous links on the Resources page on the website.  Also if you’re up for an adventure, as I always am, you can try Tim Ferriss’ Slow Carb Diet.  I think I’m going to give that a shot and see what happens.  Let me know if you have any questions.

mmmmm... fooood...

mmmmm… fooood…

Daily Dose

Get{Strong}
6×2 Clean and Jerk

Get{Fit}
“The Peanut”
400m Run
10 Deadlift (225/155)
20 Box Jumps (24/20)

Post loads and times to comments.

Friday 5/2/14

Whole 30

Day 2 begins!  How’s it going so far?  Personally, I’ve been struggling since I have so many bad options in the house.  Having roommates that don’t eat the way that you do, does pose a challenge when there’s all kinds of bad stuff laying around.  Just have to stay strong!  Meal prep is KEY.  Taking the time to cook up larger meals that you can reheat later, or just eat cold as well, makes a really big difference in this experiment.  Having good snacks on hand, good things within reach helps a lot.  Primal Pacs are a great snack to keep around.  I’ve had them before and they are really tasty, pretty filling too.  They are great for when you’re on the go, or stuck someplace like the DMV or airport for long periods of time.  Like I said, plan, plan, plan!

Here are all your resources again!

This is the first step in the program that will lead you through the other steps.  Here is the PDF with all the guidelines and rules for you to print out and carry around with you.  Here is a list of other resources provided to you by Whole 9 Life:

Shopping list
Grocery Guide
Pantry Stocking Guide
Meal Planning Guide

I also highly recommend their book, it’s written in an easy to understand way and it’s fun to read!  Let’s do this and support each other!

Daily Dose

Get{Strong}
6×2 Bench Press

Get{Fit}
Work on:
L-Sit
Handstand Hold