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

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

Fast Tip Friday!

H2O on the GO!

Hey folks, it’s the first Fast Tip Friday!

Every Friday I’ll be sending out a quick tip to help improve your fitness, health, motivation, facts, tips and whatever else strikes my fancy for the day!

Today’s Fast Tip, water! It’s cooled off quite a bit, if you haven’t noticed, and it’s pretty easy to forget about drinking water. Personally, I’ve been pretty bad about drinking water lately and it’s starting to show in various ways.

So grab your water bottles and make sure that you keep that thing full and near you at all times! Drink about 2-5 liters a day depending on your size, activity levels and amount of watery vegetables.

Stay hydrated and have fun this weekend!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×5 Bench Press
4×10 Floor GHD

Get{Fit}
3 RNDs:
400m Sprints
15 Wall Ball
20 Sit Ups

And we’re back!

Long weekend!

Sorry for the disconnect all weekend folks. We were up in Tahoe and the internet wasn’t working. But, we’re back at it and looking forward to another great week!

Here’s our newest ProTip Tuesday, episode #5! Enjoy!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
5×5 DL
4×12 DB Row

Get{Fit}
4 RNDs NFT:
10 Leg Lifts
10 Band Pull Aparts
10 Weighted Lunges L
10 Weighted Lunges R

ProTip Tuesday, Episode 4 – Red light, Green Light!

Red Light, Green Light!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
5×5 Press
4×12 SLDL

Get{Fit}
4 RNDs:
200m Sprints
10 Pull Ups
20 Sit Ups

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

ProTip Tuesday!

Worlds Best Calorie Counter!

Daily Dose

Get{Gymnastics}
sPL

Get{Strong}
5×5 Press
4×12 Front Loaded Sissy Squats

Get{Fit}
4 RNDs:
200m Sprint
10 DB Rows L&R
30 DU’s (90 Singles)

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

Day After Sugar Rush

Halloween was fun!

I hope that everyone had a great Halloween and got some sugar in. Personally I had some snacks, but I also made the best choices available. In these situations, it’s nice to be able to create your own path in that you CAN bring some healthy snacks to your events. Grab a veggie tray or a fruit tray from the grocery store. Or, cut up your own and make some sort of salad. Eat before you go. There’s a lot of options to making good choices before going out!

Ok, so now that we’ve already eaten what we’ve eaten, it’s time to move on. No big deal. Let’s move on and get back on track! Get to the gym, eat your veggies, get some lean protein and let’s get lean!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
5×5 Front Squat
4×12 DB Row

Get{Fit}
4 RNDs, NFT:
10 Box Jumps
20 KB Swings
Rest as Needed