Short Week!

Thanksgiving Week

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


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


5×5 DL
4×12 Weighted Step Up

21 Air Squats
15 Push Ups
9 HPC (155/105)

Smart Carbs


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


5×5 Press
4×8 Pull Ups 3-0-1

10 Renegade Rows
20 KB Swings
Rest 30 Sec

Wine at a Wedding


 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


5×5 DL
4×12 KB Chop Swings L&R

8 Floor GHDs
10 Pull Ups
12 Leg Lifts

Time and Money

Popular excuses for not working out…

In a recent post on Facebook, Robb Wolf talks about the excuses people make to not eat healthy and work out. This post goes into great detail about how it IS possible to both find the time and money for working out. And in most cases, it’s MUCH cheaper to eat real whole foods than it is to eat junk food.

Give this a read and really think about the challenge at the end of the article. Where are you spending your money and what can you do to start eating REAL food. Thanks to Robb Wolf, one of the people that inspire me daily, for reasoning this out so well.

Daily Dose

Oly Day!
3 RM C&J
3×10 Muscle Clean
4×12 DB Decline Bench

A Holiday Eating Guide


As we’re approaching all the holidays, it’s easy to forget our goals and our gains. Halloween has it’s candy and parties. Then comes Thanksgiving and massive 4,000 calorie meals (sometimes we’ll have 2-3 of those). Then comes Christmas season and all the work parties, treats and sweets that come with those, not to mention the alcohol. Then comes New Years and the parties that revolve around that.

It’s pretty easy to fall off track and find ourselves eating everything, throwing caution into the wind and by the beginning of the following year, 10 pounds heavier and feeling pretty darned gross. Trust me, I’m in that same boat. All of the fresh baked cookies, pies, cakes and all the other delectable treats that come with it are more or less my kryptonite.

There’s a few things that we all can do to help keep us on track during the holiday season.

  1. Portion Control
    This is something that we cover in the Get Fit Nutrition Program. The basics are pretty simple. Using your hand as a measuring guide (men will use two hands), every meal should consist of: one palm of lean protein (again, men are using two), one fist of veggies (men use two), a cupped hand of high quality carbs (men, you know what I’m going to say here, two), and a thumb sized portion of high quality fats. For more info on the types of each of those, go back and read How to Create the Perfect Meal.
  2. Slow Eating
    This is challenging at parties since most of the time we’re on our feet, chatting and enjoying ourselves. We’ll be eating from paper plates and not really mindfully eating. The thing to do here is to stay present with your food. Be aware of what you’re eating and how quickly you’re eating it. This will really help keep you from just shoveling it in your mouth and feeling overly full by the end of the night.
  3. Stop when you’re just starting to feel full.
    This takes a little practice and you won’t get it right away and it wraps back to being mindful about the food that’s on your plate and how quickly you’re eating it.
  4. Stay away from the snack table
    Usually at parties there’s one place where all the food is. This habit is pretty simple, just stay away from that table. Go stand on the other side of the room. If you are hungry, walk over, grab the smallest plate and fill it up with the best foods that are available and then walk away. This will help keep you from standing by the bowl of chips and dip where it’s pretty easy to just mindlessly keep reaching and dipping with no gauge of how much you’ve eaten.
  5. Learn to say, “No, thank you.”
    This is probably the hardest one. But, there’s a trick to pretty much guarantee that people will leave you alone when you say no. What usually happen is, when you say no, people just assume that you don’t really mean it and will have a counter like, “Just try it. One isn’t going to hurt.” Or something along those lines. There’s no clear way to say no without someone countering with something to get you to do it. The best way that I’ve found that works is, “No thank you. I’ve already eaten” or “No thank you, I’m driving tonight and wouldn’t want to risk it” or even “No thank you, I’ve had one and they are delicious.” Following your no thank you up with something that says why you don’t want just one bite or another drink or a third slice of cake, usually will keep people from pressing the issue. Occasionally someone might continue to press and it’s totally ok to reply with a firm NO. Don’t let someone else dictate your diet through social pressure.

These are just a few ways to help you survive the holidays with minimal damage to your waistline. If you’ve found other ways to help you through these tough social gatherings, please share them on our Facebook page, or reply in the comments below!

With all of this said, I’m excited to announce that the next ProCoach class will be starting on December 5th! If you or someone you love wants to get a jump start on their New Year’s Resolution of losing weight, gaining confidence and being healthier, tell them about this! Simply copy the link and email it out to everyone that you care about that wants to gain some control on their eating.

Let’s have a great week and kick some butt!

Daily Dose


5×5 Front Squat
4×12 Ring Dips

4 RNDs:
10 DL
12 Bar Over Burpees
200m Sprint

5 Steps to better fitness


What is the magic pill? How do we burn fat and keep lean mass at the same time? Or, how do we put on lean mass with a minimum of fat gain?

The fitness world would have you believe that it is as simple as calories in, calories out. It really should be as simple as that but, there’s so much more to it.

“G-Flux, otherwise known as energy flux, is the complex and interdependent relationship between the energy that flows into and out of a physiological system. It’s the balance between the two. You can also think of it as the amount of calories you ‘turn over’”, says Ryan Andrews of Precision Nutrition. In order to achieve optimal body composition and health, it’s important to find the right balance between eating and exercising. Keeping your G-Flux high is the best way to stay lean, healthy, functional and strong.

We’ll talk more about how to raise G-Flux in just a bit, but first what happens to you when it’s decreased. If we find ourselves inactive, eating poorly while we’re (something we just can’t avoid) aging, this will certainly guarantee a decreased G-Flux. As we age, our metabolisms slow down and because muscle is so metabolically active, it takes more to maintain it. If we’re sedentary and eat poorly, we’re just asking for issues as we get older.

What can we do to raise our G-Flux, no matter our age?

First, let’s look at someone that’s trying to lose weight. Generally, people think that by just cutting some calories, they’ll lose weight.  For a while, this might be true. As our metabolism slows from too little calories, that deficit will only have to increase to continue moving forward in weight loss. As we’re losing weight that way, we’re also losing a lot of muscle mass. More lean mass (muscle, bone and tissue) keeps you healthier and more functional, so losing that lean mass in the long run will probably not help keep you from getting sick more often or active in life.

Studies have shown that someone is eating 2,000 calories a day and burning 2,000 calories will probably stay the same weight. Then looking at someone of a similar gender and size who is eating 3,000 calories a day and burning 3,000 calories, they found that the result wasn’t the same at all! One would think that calories in/calories out would keep this person the same weight as well, however, they found that that person lost fat, had increases in metabolic rate and increases in lean mass! If that same person dropped to 2,000 calories in a day and burned 2,000 calories a day, the results shifted back to no change at all.

What’s the deal with that?!

More exercise leads to better nutrient partitioning, better insulin sensitivity, protein turnover and tissue remodeling. Meaning, building more muscle, burning more fat, and making a stronger body. The moral of this story: exercise more, eat more and be healthier. That doesn’t mean that you get to eat whatever the heck you want! Let me repeat in all caps for you, THAT DOESN’T MEAN YOU GET TO EAT WHATEVER THE HECK YOU WANT! We’re still going to be focusing on lean proteins, loads of veggies, high quality carbs and having some good fats at every meal. For those of you working on the ProCoach program, we’ll get into this deeper later in the year. For now, focus on the things that we’re already working on. What this means is that, the more active you are, the more your body uses nutrients more efficiently. In simpler terms, you become a machine!

Here are FIVE simple steps to increase your G-Flux:

  1. If you aren’t already working out 5 hours a week, e.g. in Get Fit Camp every day, work your way up to 5 hours a day. No one should just jump right in and do high intensity workouts every day, that will be a recipe for injury. Ease into it starting with 1-2 days a week and go from there.
  2. Implement ProCoach style eating.
  3. Every week, check in and see how you’re doing. How are you feeling? Are you getting the results you want? Are you recovering well?
  4. After you get to 5 hours per week, work on building up to 8 hours per week without eating more. (I’ll talk about how to increase exercise in another post.) You can increase your muscle gain by keeping exercise the same and increasing food intake by about 10% (do this slowly as well! Don’t just jump into 10% more every day, slowly increase your intake)
  5. Keep checking in and observe how you’re doing. Are you getting where you want? If so, keep doing what you’re doing until you don’t get the results. If you’re not getting the results, change something.

At the end of the day, you are what you eat and your fitness is based on your output. Once you get started, consistency will trump hammering yourself into the wall once a week. Again, I’ll be talking in the future how to incorporate more exercise into your life very soon. So, for those of you that “don’t have the time”, this will be a good post too. Keep your eyes peeled!

Daily Dose


5×5 Front Squat

4 RNDs:
10 HPS
400m Sprints
20 Sit Ups

Good Fat, Bad Fat


It was another GREAT week in the gym. The last few days were pretty brutal, there’s a lot of us out there with some sore abs and legs.

A quick shout out to Besty (Babs) Jenks for going from a 12 rep dead lift at 65# to 95# in three months! That’s an amazing gain and your hard work is starting to pay off. Great work Babs!

Today’s blog we’re going to talk about fats. There are a lot of different kinds and types of fats out there and it’s important to know which ones are helping you and which ones are less than beneficial. A quick overview:

  • Which fats will be best for cooking, or not so good for cooking.
  • What nuts are best
  • Which nut butters to try out
  • What kind of seeds are best to eat
  • How to incorporate fats into various meals
  • Creative ways to use oils for salads, etc.

Let’s talk about fat! Fat has been turned into a dirty word by certain regulators, but that seems to be turning around, for very good reasons. Fat is a very important part of our diets and can vastly improve our bodies. They can help us get stronger, fitter and healthier!

With healthy fats in your diet, you can:

  • Recover faster
  • Nourish fatty tissues in your body like, brain, eyes and cell membranes
  • It helps you absorb fat soluble vitamins like vitamin A, D and K
  • It helps keep muscle building hormones going, as well as sex hormones
  • Fats also help you burn fat!

In the beginning, we want to keep it simple by working on getting the right amounts. Some of you have heard the “30 Minutes of Nutrition” speech, that comes from the ProCoach program, so you know that fats in the right amount would equate to about one thumb sized portion of fat (two thumbs for men) per meal.

As we start getting the hang of having that portion size in each of our meals, we can start looking at type of fats, and focus on quality. Here is a short list for you to start thinking about in your diets:

  • Oils – Olive oil, Coconut oil, Flax seed oil, Hemp seed oil, Canola oil, Omega-3 oils (fish or alge oils)
  • Butter or ghee
  • Olives
  • Avocado
  • Nuts
  • Nut Butters
  • Peanuts
  • Seed – chia, ground flax, pumpkin, sunflower, hemp, etc.
  • Foods with healthy fats in them like; eggs, fish, dairy and meats

It’s important to get a little creative with these fats in your diets as your cooking. It can get a little boring by doing the same thing over and over, so here as some ideas for you to use and create from for your own tastes!

Breakfast ideas:

  • Use some butter, ghee or olive oil while cooking your eggs
  • Sprinkle some ground seeds on your Greek yogurt, cottage cheese or oatmeal in the morning
  • Put about a thumb sized portion of your favorite nut butter on your sprouted grain toast in the morning

Lunch ideas:

  • Put about a thumb sized portion of avocado on your sandwich or wrap
  • Sprinkle seeds or nuts onto your salad
  • Add hummus to your wrap or have it with veggies
  • Put some seeds or nut butter into your super shake

Dinner ideas:

  • Put some butter or ghee onto your sweet potato
  • Put some of the oils listed above on your salad and create some dressings, find a GREAT resource here for some recipes for salad dressings
  • Use some olive oil or coconut oil to sauté or roast your veggies

These are just a few ideas to create meals and add in some good fats at the same time.

But, why are some fats good and some fats bad? The difference is pretty simple. Good fats are found in nature, as in, they aren’t processed in any way. They just come in the form that they are found in. Bad fats have to be created through an industrial process of some sort. Trans fats are a good example of this.

Trans fats are created through a process where hydrogens are forced into vegetable/seed oils in order to make them more solid. Look for the terms “partially hydrogenated” or “vegetable shortening”. These terms let you know that there ARE trans fats in that product. They are allowed to say that there isn’t any trans fats in their products as long as there’s less than 0.5g in it. You can also look for mono and diglycerides on the label, which are other forms of emulsifiers.

Many foods can include these trans fats such as:

  • Margarine or processed oils, such as cooking spray
  • Regular peanut butter
  • Fried or battered foods
  • Pie crusts and other baked goods
  • Frozen dinners and other processed foods

There are naturally occurring fats that are found in foods such as dairy or beef. These have actually been found to be beneficial, according to some studies. The difference is that these are NATURALLY occurring.

This is just a basic primer to fats, the good, the bad and some simple ways to use them or avoid them. If you have any questions, feel free to respond to this email and I’ll happily answer them.

Daily Dose


5×5 DL
4×12 Banded Lat Activation

Pull Ups

How to choose better carbs

How to Choose Better Carbs:

I hope that you all had a wonderful weekend, because it’s going to be a GREAT week. Just a couple things before we get going on our smart carb choices today.

The gym will be closed Friday night. I apologize for the short notice.

Also, I’m starting a small ProCoach class on the 7th as well, so if it’s something that you’re interested in doing, NOW is the time to act. Let’s get some habits going before we get to the holidays, they are fast approaching!

We talk about carbs a lot, so this post we’ll talk a little about the what’s and why’s of carb intake.

First things first, let’s talk about good carbs and not so good carbs. Here’s a short list of both:

Good Carbs:

  • Beans and Legumes
    • Lentils
    • Green peas
    • Black beans
    • Kidney beans
    • Garbanzo beans (also known as chickpeas)
    • Navy beans
    • Black-eyed peas or cowpeas
    • Lima or fava beans
  • Sweet Potatoes
    • Purple
    • Red
    • Gold
    • Yams
  • Ancient Grains
    • Amaranth
    • Quinoa
    • Sorghum
    • Teff
    • Wild Rice
  • Sprouted Grains – The sprouting process,
    • decreases anti-nutrients
    • Makes the gains more digestible
    • Increases the vitamin and mineral content
    • Improves the protein quality
    • Increases the soluble fiber of grains
  • Steel-cut oats – Most to least processed
    • Instant Oats
    • Rolled oats
    • Steel-cut oats
    • Whole oat groats
  • Fruits and berries

Not so good carbs:

  • Pastries
    • Cakes
    • Muffins
    • Cupcakes
    • Pies
  • Cookies and bars
    • Any kind of cookie
    • Energy bars
    • Protein Bars of all kinds
    • Granola bars
  • Sweets
    • Candy
    • Chocolate
  • Sweet drinks
    • Fruit juices
    • Soda
    • Sweetened teas
    • Sports drinks
  • Sweetened dried fruits
    • Raisins
    • Dried cranberries
    • Banana chips
    • Dried dates
    • Figs

That’s just a short list for you to get a basic idea of good carbs and bad carbs. There might be a theme here if you can see it. The “good” stuff is all whole, unprocessed foods. The “not-so-good” choices are all things that have been either highly processed to even just a little processed, like the sweetened dried fruits.

Get Fit Nutrition doesn’t believe in “good” or “bad”, there’s just things that are better than others and what’s the best choice at that moment (which we can get more in-depth to later).

When deciding on what carbs to eat, I like to ask myself two questions; “Do these carbs add VALUE to my body?” and “How many machines did this food have to go through to get into my hand?”

The first answer is pretty simple, in my opinion. Will a cupcake add value to my body? Probably not, in any way shape or form. Something like a “health bar”, I won’t name them since I’m not sure I’ll get sued or not… But, that’s where the next question comes in, “How far did this food need to travel in order to get into my hand?” It’s easy to think that because there’s nuts and granola in a bar that it’s healthy. But if we look at the label, we might find that there’s very little fiber in it and it’s loaded with sugar.

The best thing to do is to eat whole, complete foods. Generally, if it comes in a bag or a box, it’s probably not all that great for you. If it does, browse the ingredients. Can you pronounce them? Is that even English? If it’s easy to read and there’s less than 5-6 ingredients, then ask, “What’s the fiber content? What’s the sugar content?” Even things that are labeled “whole wheat” are still highly processed and lose an enormous amount of fiber, protein and other essential nutrients.

The moral of the story is this; the more REAL the food is, the better it is for you. If it’s from farm to your hand, it’s great. If it’s from farm to factory, to another factory, to a package, it’s probably not as good for you. We’ll get into how to make the best choice available to you soon!

Let’s have a great week and work hard in the gym!

Daily Dose

20 Mins to find:
3rm Snatch
3×10 Snatch Balance
3×10 Chin Ups

Three Habits for Next Week

Some homework for you!

Nate Green, the amazing guy that interviewed me while I was in Toronto, sent out an email to his readers about a simple way to develop and stick to his habits.

Being a technophobe like he is, I’ve always been looking for a simple way to write down and track my personal habits and goals. This system is set up very much like ProCoach found in the Get Fit{Nutrition} program. Here’s how it’s going to work (if you’re a low tech person like me):

Obviously, you have to find what works for you. If a note in your cellphone works, great! Go with that. Personally, there’s a part of me that really loves manually checking something off of a list versus digitally doing it.

Below you’ll find a photo of Nate’s check off list. He’s got 7 things on there which is a lot for someone who’s just getting started. Like in our Nutrition Program, we’re going to start very slowly. Maybe you’ll just have one thing on there that you’d like to try to get going, maybe there’s three things. But as you’re getting started, start slowly and like they say in the movie Dodgeball, “Aim low”.

You’ll notice next to his goals, he’s got the whole week written out. You’ll also notice that there’s some x’s and o’s on certain days. For him, an x means that he did it and an o means that he missed it. It’s a stupid simple way to keep track of if you’re following your habits or not.

Nate's low tech habit check list.

Nate’s low tech habit check list.

As in the ProCoach Program, we’re not aiming for perfection. I’ve talked about how perfection isn’t achievable on a few occasions, here and very briefly here. We’re going to start aiming for 80% compliance throughout the week. This way it takes a bit of the, “I’ve failed” aspect out of it.

I’m sure that you’re wondering what I have on my card and I’m happy to share that with you. Since this is going to be a new habit for me, I’m starting easy and aiming low for now. This way, it’s easier to set myself up for success and feel better by the end of the week. As I get more comfortable with it and I’m progressively more successful at completing my habits for the week, I can start adding in more habits to work on OR more complicated tasks. Notice how I said OR there and not AND. Remember, make it easy.

Here are my FIRST weekly tasks:
1. Put a tablespoon of coconut oil and butter in my coffee every morning.
2. Meditate for 10 minutes a day.
3. Eat 5 servings of fruit and veggies a day.

That’s it. Those three things. It’s really easy, doable and something that I KNOW that I can accomplish at least 80% every week.

So your homework is to do the same thing. Figure out a system that works for you and run with it. Put 3-4 things on there that you know that you can do and stick with it at least 80% of the time.

Please comment or go to the Facbook page to let me know what you’re planning on doing and how you’re tracking your habits. The most important thing here to do is, HAVE FUN WITH IT.

Daily Dose

ME Handstands

4×12 Floor Press
4×12 SLDL

40 Chin Ups
40 Box Jumps
40 Ring Rows
100 Double Unders
(400 Singles)

How to create the perfect meal!


Last week was AMAZING. It sounded like quite a few of you were feeling quite sore by the end of the week. I know that I was too. We had quite a few great workouts. Don’t worry, there’s more where that came from!

This week is also Bring a Friend Week, so share this with your friends and family and bring them with you! That also means that the gym is open to the public, so all reader of the blog are also welcome to come and try it out, just email me to schedule your appointment!

This week we’re going to talk about creating the perfect meal! A lot of these types of lessons will be coming from the Get Fit{Nutrition} program. We’ll cover the basics of what to have on your plate and how much of it, with some examples of each.

Here’s a quick summary:

  1. Portion size.
  2. Picking your quality ingredients.
  3. Choosing your flavor profile.
  4. Cooking basics.
  5. Put it on your plate!

The first thing that we’re going to cover is, portion size using The World’s Best Calorie Counter, I talk about this in the 30 Minutes of Nutrition speech that I’ve been giving to some of the local businesses and organizations.

What is the World’s Best Calorie Counter? It’s not an app, it’s not a program, and it’s not something that you can buy at Bed, Bath and Beyond. It’s much simpler than that. The World’s Best Calorie Counter is, your hand! Yes, it’s that simple. Ladies, your WBCC (World’s Best Calorie Counter) just one hand. Gentleman, your WBCC is two hands worth.

I’m sure that most of you have a basic idea of what needs to go on your plate; protein, carbs, lots of veggies and some fats. Here are the basic “measurements” using your WBCC (we’ll get into types of foods in the next section):

  1. Protein – Ladies, one palms worth of lean protein. Gentleman, two palms worth.
  2. Carbs – Ladies, one cupped hand of carbs. Gentleman, two cupped hands of carbs. Imagine that you’re trying to hold water in your hand, that’s what I mean by a “cupped” hand.
  3. Veggies – Ladies, one fist size of veggies. Gentleman, two fists.
  4. Fats – Ladies, one thumb sized portion of fats. Gentleman, two thumbs.

It’s that simple! Your WBCC goes with you everywhere and it’s easy to use in all situations.

The next thing that we’re going to talk about is types of foods. What is a good protein? What is a good carb? What are good veggies? And what are good fats? Obviously, we want to choose what we’re comfortable eating and don’t have any allergies to. Here’s a list that you can choose from:


  • Beans
  • Eggs
  • Chicken
  • Steak Shrimp
  • Red lentils
  • Pressed yogurt
  • Scallops
  • Salmon
  • Pork tenderloin

Keep in mind that this is just a really short list for some ideas. There are many other options out there like; game meats, vegetarian options, and many more. Get creative and have fun with it.

Smart Carbs:

  • Spaghetti squash
  • Red potatoes
  • Sweet potatoes
  • Brown Rice
  • Wild rice
  • Quinoa
  • Chickpeas
  • Bulgur
  • Plantain
  • Butternut squash
  • Spelt

These are just a few of the “smart” carbs. The thing with carbs is, choosing things that have as little processing as possible. Think about how many steps it took to get to your plate. The fewer the steps, the better you are off.


  • Broccoli
  • Red Cabbage
  • Green beans
  • Bok Choy
  • Spinach
  • Kale
  • Eggplant
  • Carrots
  • Brussels sprouts
  • Bell Peppers

Again, just a VERY short list of many, many good options.


  • Extra virgin olive oil
  • Walnut oil
  • Sesame oil
  • Avocado oil
  • Extra virgin coconut oil
  • Butter
  • Ghee
  • Chopped almonds
  • Chopped peanuts

Again, go as little as processed as possible.

The next thing that we’re going to talk about is, flavor profile. What seasonings do you like? That’s up to you and I encourage you to experiment with it. Try new recipes and try different seasonings. It can get a little boring doing the same thing over and over, so have some fun with it!


  • Oregano
  • Basil
  • Fennel
  • Capers
  • Anchovies
  • Olives
  • Orange


  • Tarragon
  • Thyme
  • Rosemary
  • Bay Leaves
  • Black pepper
  • Lemon


  • Cilantro
  • Cumin
  • Cocoa
  • Ancho and chipotle chilies
  • Limes


  • Miso
  • Sesame seeds
  • Seaweed
  • Pickled radish
  • Ginger
  • Yuzu


  • Cilantro
  • Mint
  • Thai basil
  • Ginger
  • Lime
  • Chiles
  • Green Onion
  • Lemongrass

Again, these are just a few things that you can try. Mix and match, try new stuff and get creative! If you come up with something amazing, post it to the Facebook page.

The fourth thing that we’re going to talk about is, cooking your food. This is the fun part. This is where we get to experiment with different ways to prepare our food and incorporate the seasonings that we just talked about.

Prep your protein source with your herbs and dried spices. Or try sprinkling on some lemon or preserved foods. Sautee onions in oil before putting in your protein or toss in some garlic, my favorite, while it’s cooking. Sprinkle on some chili flakes ir some horse radish if you like a little kick!

And lastly, put it on your plate and eat! Sprinkle on some more herbs or seasonings if you’d like. This is the fun part of eating, experiment and enjoy.

Hopefully this will inspire you to go and try new things and experiment to keep your eating more exciting. Try some and let me know how it goes!

Let’s have a great week!

Daily Dose


4×12 Front & Lateral Raises
4×12 DB Rows

4 RNDs:
10 Pull Ups
15 KB Swings
200m Sprint