Grip burnt?

How’s your grip?

A few people mentioned that their grips were a little fatigued and sore after yesterday’s farmer carries, how’s your grip doing?

Well, we’re going to work it just a little bit more today.

Don’t forget that it’s Bring a Friend week, so if you want to com check out the gym, let me know and we can schedule you a class! Also, Saturday the 1st we’re having a FREE Foundations Class for all new members! If you’d like to come check it out, it’s from 10-12. We’ll cover all the basics that we’ll be doing in class so that way when you start on Monday you’ll hit the ground running. Be ready to work! Again, message me to schedule that session and we’ll get you going!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×5 DL
4×12 Tri Kickback w/twist
Get{Fit}
EMOM 10:
ODD: 10 Chin Ups
EVEN: 10 Burpees

Superhero bodies pt. 1

FitCampers!

Just a couple quick announcements to get us rolling:

  • It’s Bring a Friend Week! I know you’ve all had so many people asking you what you’re doing to kick so much butt, now is the time to show them! Bring them all week, FOR FREE! Let’s have some fun!
  • Saturday the 1st, we’re having a FREE Foundations Class. This is a great time to have your friends that have come all week to take advantage of the free Foundations class and join us starting next month. Let’s get your friends and family healthy, happy, and kicking butt!

Men and body Image:

Something that I’ve noticed over the past few years is the increasing amount of rock hard, lean bodies that Hollywood claims are what men’s bodies should look like through some of these super hero movies that are coming out. I think that there’s a lot of pressure on men to look a certain way as well as women, but men just respond differently to that “ideal image”.

Just look up an image of He-Man and he was created in 1983!

A study performed last year interviewed approximately 116,000 men about their bodies, body satisfaction, weight and social pressure to look a certain way.  Of those men interviewed, about 40% of them are unhappy with their weight, 29% were unhappy with their bodies in general and 40% felt there was social pressure to look a certain way. In my estimation, that’s just the men who admitted it. Personally, I think that those numbers would be a lot higher if there also wasn’t social pressure for men to not admit how they’re really feeling about their bodies. But yes, there are some that just don’t care about what people think about them, must be nice to feel that way!

This isn’t something that is easy to talk about but, I’m not happy with my body either. Personally, I feel pressure (obviously put on by myself) to look a certain way and with these superhero movies coming out with totally ripped guys, it only adds to the self imposed pressure of “I’m a trainer, I should look like that.” Again, I know and accept that it’s all on me, but if I feel that way, I’m pretty sure that other men do too.

Whether society wants to admit it or not, the ideal body of men has changed over the past few years. Just take the chance to look up images of (a lot of the images may or may not be copyrighted, so I didn’t want to upload them here and get fined again):

  • Wolverine 2000 vs. 2013
  • Batman 1943 and 2016
  • Superman 1948 and 2016

Dad bod to ripped bod.

Don’t get me wrong, I’m not trying to diminish the fact that women experience way more pressure from society to look a certain way, I’m just trying to say that men feel it too. It’s only really been recent that the hyper-ripped version of these heroes have shown up. According to film critic A.O. Scott, the industry only reached “peak super hero” in 2013. It will be interesting to see how or if these versions of super heroes will affect the young men of the next generation.

“So what can I do?!?! How can I get that superhero body or am I destined to never have a 6 pack???”

Well, you aren’t destined to never have a 6 pack. All we can do is try our hardest to get our own personal genetics to present themselves in the best way possible. It just takes a lot of work and dedication, just like we talked about in Women in Fitness Part One and Part Two.

Next week, I’ll talk a bit about body fat percentage, what it takes to get there, and  some strategies to achieve those different levels of body fat.

To sum up today’s blog:

  1. There is pressure starting to build about societal perceptions of mens bodies, just as women have felt for the past 50-60 years or so.
  2. About 40% of men admitted that they aren’t happy with their bodies. Personally, I’m curious to see what the next generation of boys will think about their bodies with the new superhero images coming up.
  3. You can have that ripped body, if you want it, and we’ll talk a bit more about it next week.

Until then, let’s have a great week and start working on some simple habits to better our nutrition and our lives. If you need any help or guidance on setting up a solid nutrition program, head over to the Get Fit{Nutrition} page and read all about ProCoach. The next class will be starting in April sometime, so sign up now to reserve your spot. Sign up sheet is at the bottom of the Nutrition page.

Daily Dose

Get{Strong}
Oly Day!
Snatch Practice
Then:
3 RNDs:
12 Snatch Grip Press
100m Farmer Carry (AHAP)
12 Pull Ups

Fast Tip Friday and Announcements!

Announcements:

Today is the LAST DAY to sign up for ProCoach for this class. If you’re interested, read more about the program here, pick your level, then click here to sign up!

Tomorrow is a FREE Foundations Class to all new members. If you have any friends that are interested, please have them contact me to reserve their spot. Following that:

Next week is Bring A Friend Week! All of next week is free and open to the public. It’s perfect timing to take advantage of the free Foundations Class so they can jump right into class knowing all the basic movements. Let’s get some new faces in the gym!

Then, Saturday night we’re meeting at Cuetopia Billiard Cafe at 6pm to play some pool, hang out and have some fun. Meet us there and let’s play!

Keep Saturday, March 4th open for a possible hike for my birthday! Weather depending. Details to come.

FTF!

We’re finally here folks! It’s Friday and that means, more quick cooking tips! The new ones will be in bold:

  1. This is number one for a reason. PREP, PREP, PREP! It’s easier to cook a bunch of chicken or chop a bunch of veggies, or put together 5-6 side salads all at once than trying to do it throughout the week. Save yourself some time and sanity by prepping your meals.
  2. After making eggs sunny side up, deglaze the pan with sherry vinegar and then drizzle it on your eggs for an amazing different flavor.
  3. For rich, creamy, healthier dressings, use half greek yogurt instead of all the mayo!
  4. Prep HUGE crock pot meals and then divvy it up into four gallon sized freezer bags. Place in the freezer and take out a day or two before you want to throw them in the crock pot. Talk about meal prep.
  5. Recipes are just guidelines, not rules. Even if they were rules, break them.
  6. Pick one thing that you do well, and perfect it! Then, make some variations on it.
  7. Keep it simple. Find simple recipes. Steam veggies and season them. Grill.
  8. Try cooking the same meat, like chicken, with different seasonings. Mexican, Greek, Italian, etc. Try things out, but keep it simple.
  9. Speaking of eggs, try cooking different kinds of eggs, like poached!
  10. Try different kinds of salads! Different veggies, different dressings, have fun!
  11. When seasoning meats, sprinkle it on like it’s snowing. That way it will be more even and not chunky in spots.
  12. When roasting your veggies in the oven, avoid over crowding the food. Keep space in there otherwise the veggies will steam instead of getting that caramelization that we’re looking for.
  13. To cook potatoes a little faster than an hour in the oven, poke a few holes in them with a fork, wrap in a paper towel and microwave for 4-6 minutes, depending on how big they are. It will take some experimentation, but they taste good and done faster!
  14. Use left over veggies from previous meals for a salad bar! Avoids throwing out food that might sit there and you get more veggies into your meals!
  15. Quick pickle by mixing a little salt and sugar with white vinegar and pour over thinly sliced veggies. Wait 20 minutes and enjoy!
  16. When you’re browning meat, you should blot the surface dry with a paper towel so the meat doesn’t release moisture when it hits the hot oil. Too much moisture makes the meat steam instead of sear, and you will lose that rich brown crust.
  17. Invest in a bottle of high-quality olive oil. Just a small drizzle can really bring out the flavor of pizza, mozzarella, pasta, fish and meat. (I love these guys locally)
  18. When you grill, pull your steaks out of the refrigerator one hour ahead of time so they can come to room temperature.
  19. If you don’t have time to brine your chicken, use this simple trick: Heavily salt the chicken (inside and out) about an hour before you cook it. Then pat it dry and roast. This ensures crispy skin and juicy meat.
  20. HAVE FUN!!! Turn on music, sing, dance while things are baking, make cooking an enjoyable experience and you’ll want to do it more often. 

I hope that you all enjoy these and use some of them. Let me know what kind of Fast Tip Friday series that you’d like to see!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 OHS
4×12 Bent Rev. Fly

Get{Fit}
4 RNDs NFT:
5 Neg. Pull Ups
7 Good Mornings
9 Push Press

The Pause Button…

FitCampers,

In this industry, coaches like me hear these things a lot:

“I’ll get started on Monday.”

“If I wasn’t so busy at work, I’d get to the gym…”

“I’ll start over again after my vacation.”

There are many other phrases like this that all mean the same thing. “When everything is perfect, I’ll start working on my health and fitness.”

Nothing will ever be perfect. Work will always be hard. Life will always throw you curveballs. And the diet will never start Monday.

If you’ve said these things, don’t worry. We’ve all said them about one thing or another. Personally, I’ve said a few of those as well. My coach Dr. John Berardi wrote a GREAT article on the “pause button mentality” and it’s worth the read. It helps put things into perspective and will help you figure out how to incorporate fitness and nutrition into your life, no matter how crazy things are.

If you need any help with nutrition, simple reply to this email and I’ll make sure that you get on my list for the next ProCoach class. It will be starting in a month so be ready!

Only two more days of Bring a Friend, so get more friends and family in the gym to try it out!

Don’t forget that we’re going bowling on Saturday night at 6pm. Meet at the Fish Bowl in the Bass Pro Shops!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
5×3 Front Squat
4×12 Chin Ups

Get{Fit}
4 RNDs NFT:
15 BB Row L
15 BB Row R
100m Suitcase Carry (AHAP)
30 Double Unders

Midweek!

Alright folks…

It’s been a pretty tough week so far, I would be so bold as to say! Burpees and wall balls, OH MY! It’s been a great Bring A Friend week. Let’s keep it up and get more of our friends and family in here!

What else do we have coming up…

But first, don’t forget that we’re going bowling Saturday night! Let’s meet at 6 at The Fish Bowl in Bass Pro Shop on Almaden. Let’s have some fun!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
5×3 Bench Press
4×12 Twisting Curls

Get{Fit}
4 RNDs:
200m Sprints
30 sec rest

ProTip Tuesday – Operation Lean Out Update

Lean out Update!

Don’t forget about bowling Saturday! Let me know if you’re in by Wednesday so I can book some lanes!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×3 DL
4×6 Depth Jumps

Get{Fit}
3 RNDs:
20 Wall Balls
20 Sit Ups
20 Renegade Row (10L, 10R)

 

A full week ahead!

FitCampers!

We’re back for a FULL week this week. It’s been great being back in the gym with everyone. I missed coaching all of you and just having a good time working out with you all.

It was a great week last week getting back into it, and probably some soreness as well. Let’s make sure that we’re sticking to the 3 step eating plan in #operationleanoutgetfitcampsanjose, getting enough sleep, drinking enough water, and doing what we can for recovery, meaning, massages, foam rolling, contrast showers, and anything else that will help improve your recovery.

Due to a mistake on my part, I didn’t get the Fast Tip Friday series out on Friday, so here it is! Remember that all new things added from the week before will be in bold.

  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 doing 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 day once a week and work up to two times a week, and then go from there. Baby steps.
  11. DANCE BREAKS! Whenever a song with a good beat comes on, dance to it! Even if you’re in your car, that extra little bit of moving to your jam will be fun and helpful. It might even make you (and someone watching) smile!
  12. Stand up work stations are a great way to get your body moving a bit, and it’s much better for your back, hips and energy levels than sitting all day. Ask your boss about getting one.
  13. This might sound silly but, stand/sit up straight! As you’re sitting at your desk or your new stand up work station, focus on sucking in your stomach tight, shoulders down and back, head slightly pulled back and breathing through your stomach rather than your chest. This will not only improve your confidence (studies have proven that simply standing up straight will greatly help in self-confidence) it will help keep that pesky back pain from flaring up, improve your core strength and keep your energy levels up.
  14. Farmer carry your groceries to your car. Load them up in some durable grocery bags and lug them to your car parked on the far end of the lot. It’s a great workout and two trips are for suckers.
  15. Now that you’re walking more, pick up the pace! Make it a walking race when going somewhere.

Again, I apologize for missing this on Friday, I messed up the email system and it didn’t go out.

It’s going to be another great week in the gym. It’s Bring a Friend week and we’ve got some GREAT workouts planned, so get your friends and family to come in and check it out! Also, we’re having our Bowling night on Saturday around 6pm! Let me know by Wednesday if you’re going to come so that I can book enough lanes. Not sure what the pricing will be yet, but probably about $10-20 per person plus whatever you’d like to drink/eat. Looks like we’re going to have a little break in the rain this week, so we’ll get to play outside a little bit more. Let’s have some fun and Get{Fit}!

Daily Dose

Get{Gymnastics}
sPL
4×12 Pull Ups

Get{Strong}
5×3 Press

Get{Fit}
4 RNDs:
25 KB Swings
rest 30 sec
15 Burpees
Rest 30 sec

How was it?!

First day back?

How was your first day back? Nothing like burpees after 10 days off, amirite?

Great job yesterday everyone. Good work in easing back into it, its usually a good idea to reintroduce yourself back into it after a little break. Today we’ll get after it at our own pace!

Don’t forget that Saturday the 21st, we’re having a FREE Foundations Class for ALL new members! This means that everyone that would like to come and learn how to do what we do, they get to AND save $100! Then, the following week is Bring a Friend week so they can come try out the classes and see what it’s all about. Let’s have some fun!

Also Saturday the 28th, I’m planning a Gym Event. Let’s go bowling! We’ll meet up at the Fish Bowl in Bass Pro and have a little fun and celebrate with our new members! Let me know ASAP if you’d like to go and I’ll reserve a couple of lanes. It will probably be around $10-15 per person, depending on how many people would like to come.

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×3 Bench Press
4×12 BSS

Get{Fit}
4 RNDs NFT:
50 Double Unders
15 Goal Posts
12 Squatting Presses

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

Whew!

Yesterday was tough.

But that’s ok! As I’ve mentioned before, every now and then we’re going to have some tough ones, and every now and then we’re going to have some easy ones. Today we’re going to dial it back a bit, well intensity wise. It’s going to be a challenging day with all the swinging involved, but it’ll be easy compared to yesterday. Let’s have some fun with it.

Also, it’s day two of Bring a Friend, so lets get some friends and family in here and let them know about Get Fit{Camp}. We’re going to be having a Foundations Class on January 21st, we’ve already got one person signed up for, so it’s a great time to get a few more folks into the gym so we can grow! Let’s grow this tribe!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
5×3 Press
4×12 DB Row

Get{Fit}
4 RNDs NFT:
10 KB Swings
10 Swings L
10 Swings R
10 KB Swings
Rest 1 Min.