Women and Strength Training

FitCampers!

We’ve got a great week planned out programming wise, so let’s get in the gym, give what we’ve got while we’re here and focus on eating as good as we possibly can! If you need help with that last part, click here and apply at the bottom of the page!

Don’t forget that there are no night classes Friday night, so please plan your workouts accordingly!

Women and strength training (part 1): 

This will be a two-part post, there’s a lot to cover and I’d like everyone (both men and women) to consider the points made here.

As a coach, I hear a lot from women about the fear of getting “big and bulky” from lifting weights. There are a lot of myths that revolve around this topic in the strength and conditioning world and it’s time that we talk about it.

Most women seem to think that if they even look at a barbell that they are going to become The Incredible Hulk and that they’ll loose their femininity. Personally, I think strength only exemplifies femininity, and I’ll explain why. Don’t worry men, I’ll have a blog or two for you as well. These next two are dedicated to the ladies.

A quick summary of the myths in this article:

  1. Lifting weights will make you huge and masculine.
  2. Women only tone. Men only bulk.
  3. Toning, sculpting and firming are totally different things.
  4. Women should never lift free weights.
  5. If women use their leg and butt muscles, they’ll get too big.
  6. Weight training turns fat into muscle.
  7. Lifting too heavy of weights will make a women “bulky”, so they should only lift light.

“Women are not a special population. They are half the population.” Mark Rippetoe.

What Coach Rip was saying here, is that women DO respond to heavy lifting. However, women get the best results when they train for performance, like we do at GetFit{Camp} , because even though women do respond differently to weight training than men, there is no difference in the quality of exercise that they need to be involved in to cause their bodies to change. The media has done a great job of perpetrating the myths of what those different responses are.

How to get there is really right in front of our faces, the results in terms of performance and body image (yes, we care about how we look naked), and the sad fact is that most of the population lacks the mental fortitude to do it. The “easy” way of circuit programs, low intensity machine based workouts, and “body sculpting” sessions are much easier to sell than busting your butt.

The fact remains that the body image that we’re seeking; the flat stomach, the curvy bottom half, and “long, lean” muscle that is sold to the public, is best found while chasing performance and a SOLID nutrition program. People tend to put the cart before the horse in that they put appearances first without thinking about the training to get yourself there. I have no doubt that I can add 50 pounds to your squat in a few months, but I don’t know how to get that C-shaped butt that everyone loves without making your squat better. If you want better arms, there’s no diet plan, no high intensity circuit class, no juice cleanse will get you there unless you do some sort of resistance training. You want better looking arms with that, “long, lean, tight arm” look, you have to improve your push ups. Get better at benching. Get better at dips. That will pretty much guarantee that you’ll get those great looking arms that everyone talks about. Chase performance and the aesthetics will come. (Don’t worry, I’ll get to the “too masculine” argument in a minute)

The appearance that you’re looking for will not change unless your performance does. That is what we program for and why we keep track of all of our lifts, times and gymnastics movements. For instance, remember how hard it was the first time that you did a 30 second tuck hold for 4 rounds? Now that you’ve moved on to the bent hollow rocks, those tuck holds probably look pretty dang easy. Your performance has improved and I’m sure that your waist has tightened up a bit as well as a result of getting better at something. Your genetics are best expressed when you’re performing at your highest level, and this is only achievable when you’re involved in a program that is solely based on getting you to perform at your highest level. It’s hard to get your best-looking body without resistance training at your (emphasis on your because it’s all relative and constantly changing) highest level.

You can’t get longer muscles. Without physically detaching your muscles from your bones and reattaching somewhere else, there’s no such thing as “longer” muscles. Let’s get that marketing term out of here, that’s just silly. As far as “firming and toning” goes, there is only hard work and eating better. Muscles don’t get toner, you get leaner.

I’m sure that a few of you have seen some of the top competitor females and have seen their larger muscles and leaner bodies and thought, “OMG, I’m going to get HUGE from lifting.” Those women have taken DRASTIC measures to get to that point through very strict diets, very specific programs, and very specific supplementation. These particular women train every day, they have nutritionists and cooks preparing food for them, they’re supremely dedicated to their sport, and lastly, they don’t give a sh*t what people think about them or their bodies. I think that last thing some something that we ALL can learn from…

These are just a few of the popular myths that are, for some reason, continued to be pushed on women in the fitness industry. To sum up:

  • You will not become HUGE by lifting weights.
  • The fastest route to being fit is through chasing performance.
  • Lifting heavy will NOT make you manly.
  • A fit looking, athletic body will come only through consistent hard work and a consistent eating habits.

Women fear being physically strong because our culture has put so much emphasis on what the female form should look like. Men find security in knowing that women need men to can take care of them and if a woman is stronger than they are, they might not feel needed as much. So they pressure women to not get stronger out of fear. Women don’t like other women being stronger, because they are afraid or unwilling to put in the effort that the other woman has to break the mold as far as what “feminine” means. When at the end of the day, a woman should do whatever she wants to make herself feel good and not care what others think.

I’ll be digging in a bit more in the next installment of this post, so feel free to discuss with me your thoughts!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 OHS
4×12 Pull Ups

Get{Fit}
4 RNDs:
200m Sprint
10 Push Press
20 Sit Ups

Short Term Fix

FitCampers!

It’s another great week! The weather is getting nicer and we’re starting to see more blue skies. A few of us went for a short hike on Saturday morning, and it was gorgeous. Cool air, green grass, fresh air… I’ve never been to Ireland, but I feel like that’s what it would have been like to hike there. A few of us have decided to try to go for a hike every weekend moving forward, if you’re interested in coming along, I’ll be posting the locations and times and we can coordinate every weekend. In fact, the next one on the books is going to be the 18th! Details to follow. We might have one before that, depending on availability and weather!

Also, we’ve got the Spartan Race coming up! Let’s all run it together! Go and register here, and the team name is Get Fit Camp Spartans! We’re doing the sprint, which is the shorter version, and we’re taking off in the morning, 9:15-12 time slot. Let’s have some fun!

Quick Fix Vs. Long term change
Recently I’ve been seeing a lot of people on cleanses, short-term diets, or “diets with an expiration date” as I like to call them. These are diets that have an ending point, like the 21-day fix from Shakology, or even something like The Whole 30. I want to make it perfectly clear though, I have nothing against these programs. If used properly, they can have incredible results and can really change people’s lives. The problem that I have with these diets, is that they don’t do anything to help with habit or lifestyle change.

Toward the end of these diets or cleanses, people just end up counting down the days until they can cheat or go back to doing whatever it was that got them to want to lose weight in the first place. Heck, I’ve done Whole 30’s where I tell myself, “In 4 more days, I get to drink again!!!” What’s the point then? I haven’t changed anything. I’ve only delayed the inevitable of going back to eating bad food and drinking without really knowing why.

If you’ve already got a SOLID foundation of eating consistent foods, doing something like this can really help with weeding out some other bad habits, or even finding out about food sensitivities. Doing something ultra-strict like a Whole 30 can do a great job of that. Cutting out foods that can cause auto-immune issues or digestive issues for a period of time and then slowly introducing one back in at a time, can be really telling about your gut health and food tolerances.

These diets with expiration dates, cleanses, or “quick fixes”, are really good for the possibility of losing weight in the short term. When it’s done, you get to go right back to what you were eating and drinking beforehand and more often than not, you’ll end up gaining the weight back, if not more.

Instead, think about a way to develop the good habits that you’ve already got, and slowly and effectively develop new and better habits that will not only help you lose weight, but get healthier, but keep the weight off for life.

That’s what the ProCoach program does, and has been proven to do. It helps you to develop those basic foundational habits that will lead to CONSISTENT healthy eating on a daily basis. Then, and only then, would instituting a more advanced program like a Whole 30 would be appropriate, in my opinion. That way when the expiration date comes up, you’re less likely to fall back into bad habits since you’ve already developed a solid nutritional foundation.

ProCoach is currently closed, but we will be opening a new class in the near future. Please keep your eyes peeled for an email from Get Fit{Camp} for information as to when the new class will open up. Or click here and fill out the information at the bottom of the page to get on our waitlist!

Until then, work on the basics, kick butt in the gym and let’s have a great week.

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4×12 Bench
4×12 DB Curls

Get{Fit}
4 RNDs:
20 Sit Ups
15 KB Swings
10 DB Push Press

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

Motivation and Discipline

FitCampers!

Last week we had a few challenging workouts. There was more than one day walking out of the gym, I felt pretty… “good”. How about you? Anything that stood out to you about last week that you loved? Hated? See more of? Less of?

Something that a lot of people struggle with is “motivation”. Sometimes it’s hard to stay focused on the goal of lifelong health, let alone fitness. It’s easy to get caught up in the now and forget that what we do NOW will affect us in the future.

Looking back on my life, I wish I had given thought to what I was doing to my body in my 20’s and how it would affect me in my 30’s. Now that I’m in my 30’s and a little wiser, I can easily say that I’m thinking further into the future and how what I’m doing now will help me in my 40’s. Comparing the two decades’ side by side, it’s pretty obvious that I’ll be entering my 40’s in a better position, health and fitness wise, than I was when was entering my 30’s. I’m much more focused on the long view. What would I like to look like in my 50’s, 60’s, 70’s, or even the 80’s or 90’s? How active will I be with my kids? Grandkids?! How much will I be dependent on my kids to take care of me? Will I need a walker or am I going to be like Jack Lalanne and be active and athletic until the day I die? (Read about some of his fitness feats here and get inspired)

Sometimes it can be challenging to stay motivated, or “disciplined” to stay on track. So today, we’re going to cover just a few things that might help you out.

Starting with “discipline”. First and foremost, discipline is a myth. It’s not real. There is only choice aligned with what you want MOST, whether you realize that or not… You must understand that you can have finely etched abs of steel or you can have doughnuts (mmmmm… doughnuts….). Don’t beat yourself up just because you had a doughnut, just be ok with your choice that that doughnut was more important than having washboard abs.

The easiest way to make yourself immediately feel less stress and better is to make a choice that aligns with your goals. Try asking yourself when facing a difficult food choice, “What would an expert recommend? Would it be the bowl of berries with Greek yogurt or the triple decker chocolate fudge brownie sundae?” When you make that choice and people comment about your discipline or will power, just respond with, “I just like making choices that are aligned with my goals, otherwise I don’t feel good mentally or physically.” You always have a choice and when you make a choice that is aligned with your goals, be sure to celebrate it. High-five yourself and let whoever cares know that you’re pretty awesome for making a choice that is aligned with who you are.

One of my coaches said, “Everyday I have to wake up and decide what it’s going to be: a day of struggling or a day of rising to the occasion.”

People that don’t like what they do, will “work” every single day of their lives. When you enjoy the process, when you enjoy what you do, you don’t need motivation. You look forward to doing it, every day. The same works for food and fitness. Find something that you enjoy doing. Maybe it’s Get Fit{Camp}, maybe it’s yoga, maybe it’s powerlifting, whatever it may be, if you enjoy it it’ll never be a workout. Find creative ways to enjoy the foods that will nourish your body and taste good. Find a way to enjoy the cooking or fitness process.

“I’m seeing first-hand what the alternative (e.g. poor eating habits, not focusing on fitness as a part of one’s life) can do to some loved ones, and it scares the hell out of me.” ~Coach Jason

Something that you can do to help out, I’ve mentioned just a little bit about this earlier, is to constantly keep track of your daily wins. No matter how small. Did you eat 4 servings of veggies today instead of just 3? High five yourself. Did you walk for 10 minutes instead of 5? High five yourself. Keep a written log if you have to, so you can go back and see how amazing you are. Small wins daily add up to some MAJOR changes.

You’re not always going to be totally amped up. You’re not always going to feel like you’re kicking the days’ butt. Sometimes that’s just a way of your body letting you know that it might be time to slow down a little bit. On those days, just move a little bit, just focus on eating just a little bit better than you feel like. This keeps the ball rolling in the right direction, even if it’s not full speed ahead.

Most people think that if the answer to, “Should I go to the gym today?” isn’t a resounding “Hell yes!!!!” Then they’re not motivated. That’s not the case at all. There must be a disassociation between feeling and action. It doesn’t matter if you don’t feel like going to the gym or eating well, you just do it anyway and it’s amazing how easy it is to finish once you get started. And THAT takes practice. The more that you ACT in spite of your feelings, the easier that it gets in the future to do it. Then easier, and easier, and easier. You won’t always feel the “hell yes”, you’ll probably feel the “hell no” more often. If so, that’s ok! You’re totally normal. The only response to either one of those is to ACT anyway and you’ll be surprised at how easy it is to finish and how much better you’ll feel when you’re done.

Hopefully this helps put “motivation and discipline” into perspective. If you need a little help with how to start incorporating those better nutrition and fitness habits, the next ProCoach class will be starting on February 27th and the last day to sign up is the 24th. Click on this link to learn a little more about the program. If you click here, there is a very informative video on the program as well as the sign-up sheet.

As usual, let me know if you have any questions. Let’s have a great week!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 OHS
4×12 Jumping Pull Ups

Get{Fit}
400m Run
10 Renegade Rows
200m Run
16 Renegade Rows
400m Run
10 Renegade Rows

TGIF

Friday!

It’s 80’s Friday, wear your black shirts and try to find some neon, just for fun! Sounds like it’s going to be a rainy weekend, try to stay dry and keep active somehow.

Fast Tip Friday!

This months FTF is a new series on quick cooking tips! Here are the first five (new ones are 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!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4×12 DL
4xME L-Sit

Get{Fit}
4 NFT:
10 Goal Posts w/Press
10 Jump Squats
30 sec. Elbow Plank

ProTip Tuesday Episode 9 – Digestive Enzymes and Probiotics

Finally!

I’ve been threatening to talk about this for a while, so here it is. Go, try them out, check with your doctor first, and let me know how you feel.

 

Daily Dose

Get{Gymnastics}
SL
HBP

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

Get{Fit}
21-15-9
Burpees
HPS

Taking Ownership of your Meals

FitCampers!

Happy day after Christmas everyone! I hope that you all had a wonderful Christmas and got more presents than coal. If you got coal, save it and we’ll have a BBQ! Thank you, Santa, for the fuel for our fire!

As humans, we’re pretty hard wired to get stuck on focusing on the potential problems and obstacles in our paths. Something that falls into this category is definitely food.

Food tastes good! It’s a great way to socialize and it can make us feel better. It’s something that we look forward to. It’s something that we use to soothe emotions, to connect to others and look forward to when we go to social gatherings.

It can also be something that we can use that can start to create negative connections to as well. We create meal plans with the intention of “losing weight” or “enhancing performance” or even “gaining muscle”. All of those goals are fantastic, but sometimes we forget the JOY of food. No wonder it’s easy to “fall off the wagon”.

All of these plans, while noble in their goals, assume that food is just a means to an end. That food is just meant to fuel a goal and not to enjoy or a part of a healthy lifestyle. That food is just macros, 43 grams of protein in a chicken breast or 27 grams of carbs in a sweet potato and not our favorite meal that mom makes once a year.

The problem with this approach is that we don’t eat just macronutrients (protein, fat and carbs), we eat food. So, what can we do to learn to love food without sending the wrong signal to just eat ALL the food.

We can remember our lessons. We know how to portion our meals with the World’s Best Calorie Counter, and we also know that there’s more to learn beyond just that with the ProCoach Program.

Here are five steps to help you be able to connect to cooking and eating your meals in a more meaningful way, so we don’t feel like we have to “stick to a plan” or that we’ll “fall off the wagon” (side note, there is no “wagon”. Ever. But, that’s another post.):

  1. You’re mindful of your meals. Once you’ve used the World’s Best Calorie Counter, you’ve got your meal in front of you and now you’re ready to eat. The best thing to do now is to really connect to your food. Savor every bite. Enjoy the texture. Is it salty? Is it sweet? What about that one bite makes it so special?
  2. Eat slowly. By slowing down, you’ll have more time to do step one. Not only will you have more time to savor every bite, you’ll have more time to talk with your friends or family that you’re sitting with.
  3. You’ll respect your meal more. By taking the time to prepare your own meal, you’ll feel more connected to it, own it. Think about the last expensive purchase that you made. Like a car for instance, I’d bet that that brand-new car lives a pretty good life. It’s washed often, given the high-octane gas, you park away from other cars, and you probably talk to it a bit too. When you take the time to invest in something, you take more ownership in it, more pride. You can do the same thing by preparing your own meals believe it or not. You’ll take much more pride in that meal because you prepared it and cooked it from scratch.
  4. Not having a meal plan allows for flexibility. Now, that doesn’t mean that every meal you’re flying by the seat of your pants and making it up as you go, that’s a recipe for disaster. You’re still planning out your meals for the week, but allowing for the flexibility of eating “food” versus having a “macro-based” meal. It allows you to experiment with new vegetables, new recipes and seasonings without the pressure of “oh no, I totally have to make sure that I get 43 grams of protein 23 grams of carbs and 8 grams of fat” in this meal.
  5. Cooking is also a form of expression. When you’re connecting to your meals through cooking and eating, all of your systems are working as one; physically, mentally and emotionally. You get to connect to your family and friends through the process of preparing your food and eating it. You get to express yourself through your food and cook the things that fit your background and health goals.

I encourage you to think about how you can start to incorporate more ownership into your meals. This ownership will relieve a LOT of stress about “meal plans” and trying to hit specific numbers. There is a place for that, of course, but if you don’t have the foundations of; quality meals and ingredients, proper proportions, and eating slowly, it’s difficult or near impossible to incorporate some higher-level strategies like eating for macros.

Stick with the basics. Love the food that you’re cooking. Take ownership of your meals and you’ll find that it’s much more relaxing to eat and cook.

Let’s have a great last week of the year, not only that, it’s Bring A Friend Week! Bring your family and friends in this week and let them know that they can be a part of our amazing community! Getting fit and having fun!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×3 Bench
4×12 SLDL

Get{Fit}
4 RNDs:
5 Man makers
20 Double Unders
400m Sprint

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)

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

Wine at a Wedding

FitCampers!

 I hope that you all had a WONDERFUL weekend. We had a wedding this weekend, I’ll talk about that in just a second, otherwise it was a very relaxing and beautiful weekend. The weather has just been phenomenal and I love this time of year. The rain and cool air with the warm sun makes for an amazing combination.

Ok, on the topic of the wedding. Weddings are difficult nutrition wise, simply because you’re at the mercy of whatever they’re serving and the, typically, abundance of alcohol. Here’s what happened:

First things first, I ate what I could before we even left so that I’d already have a full belly. Upon arrival, there was wine. Lots of wine. Being a wine lover, I didn’t want to deny myself the thing that I enjoy, so I decided to embrace the choice to have a few (or more) glasses. It’s a special occasion, so why not enjoy myself with something that I enjoy. I made the choice and I’m ok with that.

The food was amazing, had some beef and veggies and ate too many of the M&M’s on the table. It was more than I wanted to, but I figure that the wine helped me make choices that don’t really fall into my normal eating patterns. The cake was pretty good as well, and I enjoyed some of both the white and chocolate cake. Again, it was more than I really wanted to eat, but it is what it is.

Then there was dancing. Spent the rest of the evening having a great time moving around and having fun with my future family.  It was a beautiful venue, lots of great wine and amazing food.

The moral of the story is that eating before you go, following the basics of what’s taught in the ProCoach program, will help set you up for success when you go to these types of events where you’ll be surrounded by not so good choices and alcohol. And should you decide to eat/drink those choices that may not fit into your eating habits, it’s totally ok! Go, enjoy yourself and then the next day, be ok with those choices and move forward.

It’s going to be a great week in the gym. We’re going to be trying a few different things and dialing it back just a bit. Being intense occasionally and being CONSISTANT first. Consistency will trump intensity every single time. Let’s have some fun!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
5×5 DL
4×12 KB Chop Swings L&R

Get{Fit}
4 RNDs NFT:
8 Floor GHDs
10 Pull Ups
12 Leg Lifts