The end of 5×3

FitCampers!

Last week was a GREAT week! We had some amazing workouts and a really fun bowling event on Saturday.

This week we’re starting a new high volume strength cycle. Because it’s higher reps, we might dig into the Get{Fit} portion of our workouts a bit, and that’s ok. For the next 8 weeks, we’re going to be focusing on building up some muscle and ramping up the intensity a bit. This higher volume is meant to push the border of “hard”. That doesn’t mean failure, just means I want you to get uncomfortable a bit and then push that edge just a little farther. We’re going to be aiming for 12 reps per round in this cycle, but that also doesn’t mean that we’re going to get to 12 every single time. What I’d like you to think about is stopping 1-2 reps before failure. So if that means that you’re only getting to 9 or 10 reps and you feel like one or two more reps might cause you to fail in the lift, that’s ok, stop there. Get a bit uncomfortable!

The Fast Tip Friday series didn’t make it out on Friday again, but I think I finally got the problem worked out! 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.
  16. While you’re cooking dinner/doing your meal prep, as food is cooking or water is boiling, do some planks, squats or push-ups! I’m sure that there’s something that you can work on mobility or strength wise!
  17. Plan active date nights with your partner! Go for walks, hikes, or even ride a bike for a picnic in the park!
  18. Trouble with pull ups? Buy a rig that hangs in your door frame and every time you pass it, do a couple jumping pull ups and work your way to dead hang pull ups!
  19. When grocery shopping, skip the cart and get the basket. It’s a great way to get some farmers carries in.
  20. Schedule it out. This is important. We seem to live and die by our schedules and the calendar. “Don’t have the time”? Schedule it. Make it a priority. Your health and fitness is something that should be a scheduled part of your life because it’s something that will have the greatest impact. Working on mobility, strength and flexibility will create for you the opportunity to remain mobile, active and independent into your later years. Take care of it NOW, because later might be too late.

There you have it folks! 20 tricks to help you incorporate more movement and health into your day. Which one will you work on first? Email me or post to the Facebook page and let me know!

 

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4×12 Incline Bench
4×12 DB Step Up

Get{Fit}
4 RNDs NFT:
10 Good Mornings
9 Bent BB Row
8 HPS
(Once you start a round, you can’t put the BB down)

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

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

NEAT!

It is pretty neat!

FitCampers!

Just a quick email today, first a couple announcements.

First, there are no night classes on Tuesday the 20th, and no morning classes on Wednesday the 21st. Please plan your workouts accordingly.

Second, April the 2nd, the Spartan race is happening! There’s been a significant amount of interest in doing an adventure race of some sort and Rachel had brought this to my attention a while back. We’re going to be doing the Spartan Sprint, NO THAT DOES NOT MEAN THAT YOU HAVE TO SPRINT THE WHOLE THING!!! The Sprint is just the shorter version, coming in at 3-5 miles instead of the 8-10 mile one. We’re going in the morning heat, somewhere between 9:15 and noon. We’ll figure out the details as we go, but we’ll be leaving early Sunday morning to get up there an hour and a half before our start time. This is a good thing since it will probably be hot there in the afternoon. Come join us and have some fun! Sign up here, the team name is Get Fit Camp Spartans! You can put that name in and search for it so that we’re all in the same start time.

We’ll also be having special training sessions on the weekends at the Campbell community center to help prep us for the fun!

Third, have a great Christmas week!

Ok, now onto the meat and potatoes.

Today we’re going to talk very briefly about NEAT.

NEAT is Non-Exercise Activity Thermogenesis. This is all of the energy that we’re expending when we’re not sleeping, eating or engaged in sports-like activities/working out. Basically, whenever you’re doing yardwork, fidgeting, taking out the trash, walking around the block, house cleaning, cooking or just generally moving without the expressed purpose of “working out”.

Think of the last time that you did a bunch of yard work or gave the house a deep cleaning. At the end of the day, you might have felt pretty tired and worn out even though you “didn’t do anything”. Our bodies do an amazing job of using stored energy during these times. In fact, there have been some studies that show that in rural agricultural areas, workers have high NEAT simply because they’re out working all day long. They tend to be able to burn way more energy than someone in the more industrialized areas. These workers tend to have very low NEAT because they sit at desks all day.

When someone talks about a “metabolism” problem, it’s probably not metabolism at all, it’s a NEAT problem. A movement problem. As in, not moving enough problem. Someone may work out 5 days a week for an hour or so a day, but in the grand scheme of things that’s really no time dedicated to movement at all. Most people in this area work 40 hours a week at a desk. In a typical work week, there’s 5 days, so 120 hours. 40 of those hours are spend sitting at a desk, that leaves us with 80 hours. 8 hours a day sleeping (let’s just play pretend here and say that we’re all getting 8 hours a night.), that leaves us with 40 more hours. Minus 5 hours for working out, that leas us with 35 hours. 35 hours left for eating, showering, running errands, watching TV, etc. and that’s not even counting the hours on the weekends. Do you see where I’m going with this? There’s usually more time throughout the week than we think that we have to get more activity in.

People with “faster” metabolisms, may have genetics on their side. However, I’d wager that a lot of times, these are the same people that are much more active throughout the day as well. Maybe they have a job that supports a lot of movement, like a nurse or auto-mechanic. Someone that moves, lifts and is constantly on the move. They may also couple that with 4-5 hours a week of INTENTIONAL exercise. Couple that with great eating habits, like the ones that we learn in ProCoach, and you’re got a recipe for fat loss and a lean body.

So, this week write down the FIRST thing that you can do to increase your NEAT. How can you start to incorporate more movement into your day? Post in the comments, reply to this email or go to the Facebook page and post there what that ONE thing that you’re going to do to start adding in more movement.

Let’s have a great week and move more!

Daily Dose

Get{Gymnastics}
sPL
4×12 Twisting Curl

Get{Strong}
5×3 Press
4x100m Suit Case Carry

Get{Fit}
“1/2 Angie”
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats

Spartan Sprint on April 2nd!

Spartans!

Let’s have some fun running around and jumping over stuff! Sign up here! The team name is Get Fit Camp Spartans, that way we can all arrive and start together! Let’s make a day of it and have some fun!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
5×3 Press
4×12 Barbell Row

Get{Fit}
AMRAP 8:
10 Pull Ups
10 Burpees

Top 5 Reasons Kettlebells are Awesome

FitCampers!

I hope that everyone had a wonderful weekend! The Christmas party was a lot of fun; great food, great talks and great company! There was even a train involved! Don’t worry, we’ll have many more get togethers like that in the future.

We’ve been having some stormy weather, if you haven’t noticed, and that might mean that we won’t be running as much. While it is fun to run in the rain from time to time, I’m sure that there’s a few of you out there that will totally be ok with not running.

With that in mind, we’re still going to get creative with getting our heart rates up. There’s a few great ways to go about doing that and today we’re going to talk about one of my favorites, kettlebells!

Kettlebells are a great way to develop strength, power, cardiovascular endurance and a host of other amazing benefits. The top five reasons kettlebells are awesome are as follows:

  1. Cardio is boring. Let’s just be honest. Some people find it therapeutic and that’s totally fine, more power to those folks. Don’t get me wrong, I’d rather go for a run outside than on a treadmill, but if I can get some cardio in while strength training, I’d rather do that.
  2. Functional strength. We hear that a lot, but what does that really mean? It means, in short, that it requires more mobility and coordination to perform the movement. Basically, it’s something that will make you a “more functional” human being. It will help keep you off of a walker, play with your grand kids, keep being able to mow the lawn and be self-sufficient into older ages.
  3. Kettlebell swings are safe for everyone, and they tend to be easier on the body. There’s a lot of use for things like box jumps and heavy squats, sometimes (depending on the client) these movements can cause a lot of stress in the joints and on the body. Kettlebells can give you great strength gains, as well as help with mobility, without as much stress as other movements may cause some people.
  4. Combines cardio and strength training. As mentioned above, if someone can get their heart rate up while also developing muscle mass, it’s killing two birds with one stone. Get more done in less time.
  5. Great for fat loss. There’s a high metabolic cost of tossing the weight around and it is also great strength training to develop muscle. Muscle requires more energy to maintain, meaning more fat loss. It’s a whole-body movement that kicks the hormones in your body into action to stimulate more fat burning.

These are just 5 great reasons to kettlebell train. I’m not saying that we’re not going to be doing anything other than kettlebells from here on out, it’s just going to be a lot dryer in the meantime. Plus, it’s a great opportunity to learn more kettlebell movements to expand our fitness options!

It’s going to be a challenging week. We’ve got some great workouts planned, so be ready to get enough rest and recovery along with feeding our bodies some good food! Let’s Get Fit!

Daily Dose

Get{Strong}
C&J Practice
Then:
3×6 Split Jerk
3×10 BB Step Ups

Thursday!

It’s been a great week!

We’re learning a lot and moving very well this week. I’m loving the progress we’re making with the new 5×3 program. People are putting up some good numbers. Let’s keep up the good work!

Our Holiday party is on Saturday at the Renkens house at 5pm! I’ll be bringing the main course, if you’re coming bring a side dish and sign up on the white board so we know who’s coming. Also, we’re going to do a white elephant gift exchange. Bring something funny or nice in the $20 range!

In case you missed the ProTip on Tuesday, here it is again!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×3 DL
4×8 OHS

Get{Fit}
AMRAP 5:
7 HPS
5 Box Jumps
Rest 2 Min Then:
AMRAP 5:
7 Wall Balls
Something else

Friday Funday!

Friyay!

Who’s excited about the weekend? I know I am, it’s been a tough week.

We’ve had some great numbers go up this week in our weightlifting and I’m proud of all of you and the work that you’re putting in!

Quick reminder that Decembers ProCoach class starts on the 5th and the last day to sign up is the 2nd. So if you or your friends or family think that sounds like it’s something that would work very well for them, send them to this page, getfitcampsanjose.com/december-5th-procoach-class/ and have them sign up! Space is limited, so get them to sign up fast!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
5×5 Bench
4×12 Pull Up

Get{Fit}
EMOM 10:
5 Two Point DB Row L&R
4 Burpees

ProTip Tuesday!!!

Guys!

I made a video blog! This is my first of MANY more attempts at being able to help guide you all to better fitness. Every Tuesday, I’ll be putting out a short video talking about many things health and fitness related (and probably some that aren’t. Check it out below! I’m very excited about this and I’m looking forward to giving everyone more information through another media!

Click here to register for the December ProCoach Class! Get a jump start on your New Years Goals!

Daily Dose

Get{Gymnastics}
sPL
4×12 Ring Dips

Get{Strong}
5×5 DL

Get{Fit}
4 RNDs:
12 Chin Ups
12 Push Presses
400m Sprints

A Holiday Eating Guide

FitCampers!

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

Get{Gymnastics}
MN
RC

Get{Strong}
5×5 Front Squat
4×12 Ring Dips

Get{Fit}
4 RNDs:
10 DL
12 Bar Over Burpees
200m Sprint