Say YES to Fitness!

FitCampers!

I hope that you all had a WONDERFUL weekend. The rainy day weather really made for a really nice change and fall this year is going to be great. Don’t worry, if it starts raining a lot we’ll still get some great workouts in!

Friday we discussed 7 Ways to get more movement incorporated into our lives. That post suggested seven simple ways to get a few more hours of activity to help keep our bodies moving, healthy and fat burning machines!

Also in that post, it was mentioned that we say that we’re often “too busy” to go to the gym, or to take a 15-minute walk occasionally after dinner, or to go on a hike over the weekends. It’s time to talk about our obsession with busy-ness.

Technology has come a very long way in my 37 brief years on this planet. Personally, I feel pretty blessed to have been a part of the generation that knew rotary phones, corded phones, dial up internet, pagers and the dewy decimal system. I knew the connection of a pen/pencil and a carefully crafted mixed tape. I knew it was time to go home when the street lights turned on and that it wasn’t a big deal when my mom didn’t know where I was at all times.

Then came the first cells phones. Texting wasn’t quite a “thing” yet and my first game on my phone was something called “Crab Catch”. It was a little crab that you controlled the movement left and right to try to catch falling apples. What would a crab want with apples anyway?!

Now we have these “smart” phones with countless apps, games, internet, text messaging, snapchat, thousands of TV and radio shows, podcasts and so many other things that suck our time away. Someone put it in a funny way, “What would you tell someone from 40 years ago about a cell phone? That I have this device in my pocket that can literally access ALL of human knowledge and I use it to watch videos of cats.”

There’s so much out there that we do, including myself, that absorbs so much of our time. We HAVE to watch the latest episode of our favorite TV shows. We HAVE to pass that one level on that game that we’ve been trying to pass just so we could tell our friends that we did. We HAVE to check our email every 5 minutes. We HAVE to check Facebook to see what awesome lives our friends and family are living. We HAVE to see how many “likes” our latest post on Instagram got.

There’s just so many things that we feel we HAVE to do to make ourselves feel like we’re keeping up with the Jones’. We say “yes” to everything and then have to figure out how to balance the three things that we agreed to do simply because we feel like we have to. It seems like our culture just needs to constantly be doing something.

Don’t get me wrong, I’m totally guilty of all of that too. Some of you know that I LOVE “Blacklist” with James Spader. That show is freaking amazing. I’ve also gotten into other things like; Survivor, Bachelor in Paradise, Project Runway and other mindless reality shows (thank you Megan…). I’d say with EASE that I waste 5-7 hours a week (probably more) watching these shows. Is this bad? Depends on who you ask, but it’s certainly not enriching my life or making me a better coach or business owner. Am I enjoying my time with family and fiancée? Absolutely. So I don’t feel bad about it.

One of the things that I’ve learned working with my coach, Corinne McElroy, is that when you say yes to one thing, you say no to something else. That’s the reality of it and the balance that everyone must face. What are you saying yes to today to improve your fitness? What are you willing to say no to? I encourage you to really take some time to analyze your day and where you’re actually spending your time to figure out what you can do to add in some time to move. If you like games, turn it into a game. A while back, I posted about an app I found that helps you with running, called Zombies RUN! From the website:

HOW IT WORKS
Walk, jog or run anywhere in the world.
Hear your mission and music through your headphones.
If you’re chased by zombies, you’ll have to speed up!
You’ll automatically collect supplies to build up your base.

I’ll be honest, I haven’t used it yet but if others are interested, I think it would be fun to play together! This is just one way to add in some fun and exercise at the same time. There are countless other ways to add in more movement and make it fun. So, what are you going to do?

Daily Dose

Get{Gymnastics}
sPL
4×12 Sissy Squats

Get{Strong}
5×5 Bench
4×12 BB Reverse Curl

Get{Fit}
5 Min AMRAP:
Alternating TGU’s
Then, 4 RNDs:
40 DU’s
12 KB Rows L&R

Zombies, RUN!

Fun running!

As some of you know, my personal goal for the month of August was to run 2 times a week for at least 20 minutes. Let’s just say that that didn’t really happen. Running isn’t really my favorite pastime, so I’ve been trying to think of some fun ways to make it a little more interesting.

I happen to come across this app called, Zombies, Run! It looks like it’s a lot of fun! There’s missions that you can do, where you run/walk to gather supplies and other things for your base. I haven’t tried it yet, but there’s someone that talks to you about your mission and warns you that zombies are around and that you should pick up your pace and when you can slow down, etc. So, you get to play a game, get some interval training and play with other people online. I’m going to try it out and let you all know what it’s like!

Go out and play!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4×12 DB Strict Press
4×12 DB Pull Overs

Get{Fit}
7 RNDs:
7 DL (225/155)
7 Box Jumps
7 Leg Lifts

Squats for Life!

Squats are the best

I love squat days. They are a true measure of flexibility and strength, you body responds to squats the most as far as muscle activation is concerned and it’s a great way to feel powerful! This video about the differences between powerlifters and Olympic lifters is hilarious. Enjoy. (Helpful hint, don’t have the volume TOO loud.)

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×3 Squat

Get{Fit}
4 RNDs:
10 Push Ups on DB’s w/ Renegade Rows
200m Sprints

TGIF

It’s been a strange week…

For multiple reasons. It was Tuesday and I kept thinking it was Friday, and now it’s Friday and I can’t believe how fast it went by!

Let’s aim for that BBQ on Saturday the 9th from 9-2! Let’s have some fun!

Also, next week is Bring A Friend week! Let’s get some new faces in the gym and get them fit! Don’t let people give you excuses, make them come. They will love it as much as you do!

Also, remember that we have some gym closures coming up next month:

July 19th – Morning classes only.

July 20th- July 22nd – Gym Closed. I’ll be on vacation but, that doesn’t mean that you’re not going to have workouts planned on the blog or things to do. I’ll be planning a little challenge for everyone to do so be ready!

Throwback Thursday to when Grace was teaching me how to use the rings.

Throwback Thursday to when Grace was teaching me how to use the rings.

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×3 Squat

Get{Fit}
4 RNDs:
10 SDL
10 Chin Ups
400m Sprint

It’s HOT!

I think I owe someone $5

Someone said that every time I said that, I owed them $5. Well, it’s hot. Let’s keep drinking water and staying cool!

Getting some KB swings in!

Getting some KB swings in!

Daily Dose

Squat Warm Up, Face Pulls, Ankle Mobility with band and plates, Wall Squats

Get{Strong}
Oly Day!
20 Minutes to find a 3RM Snatch
Then:
3×8 Snatch Grip DL
3×10 Muscle Snatch

Programming and Habit Changes

FitCampers!

It’s been another great week! Everyone has been making GREAT progress and gains in their strength.

As you have seen, the programming has been a continuous, changing process to find the best balance of time and the goal of balancing strength, mobility and cardiovascular fitness with everyone.  As such, I’ve found a slight hole that I’d like to try to fill. We’ve been doing a great job of balancing the gymnastics movements and 2 strength components, however we’ve been having some trouble fitting in the whole Get{Fit} part of the workouts in on a regular basis, we just seem to run out of time. So we’re going to try something a bit different and see how it works this week. What we’re going to do is, remove the 2nd strength component and leave the main lift. So our Get{Gymnastics} program will stay the same with the two movements and the mobility work that goes with them, and just leave the main lift; dead lift, bench press, strict press, and squat. Hopefully by removing the accessory lift, e.g.  4×12 (insert movement here), we can save a little time and dedicate that to the Get{Fit} part of the workout, getting more cardiovascular work in.

This means that we’ll be able to spend more time getting our heart rates up, ramping up the intensity a bit and see a change there that will benefit us in a more rounded way. As I’ve mentioned, everyone has made GREAT strength gains over the past few months with our Get{Strong} program and it’s been amazing seeing everyone reach new 5 rep and 3 rep max PR’s (personal records). I’m excited to see how this new program will effect our running/burpee/sprint PR’s. Let’s get to work!

Habits:

They say that the definition of insanity is doing the same thing over and over and expecting different results. Along those lines is something that I’ve been thinking about lately, habits. We are what we do repeatedly. The more that I think about that, the more that I think it’s true. I’d wager that most of you out there, with a little guidance, could write down everything that you do on a daily basis, to the hour. Don’t get me wrong, I’m not saying that that’s a bad thing at all, I’m just saying that most of us are creatures of habit and that we’re pretty predictable. On our average, ordinary, run of the mill day, we can probably be found at a certain place at a certain time.

With that, can come nutritional habits (of course I’m going to link it to something health and fitness related.) I’m also sure that because we find ourselves in the same places at the same times, doing the same things, we probably find ourselves eating the same things. Sometimes that means that we find ourselves in less than ideal situations for foods that best fit our goals.

For instance, I’ve been spending much more time working at coffee shops, working on programming, getting my education on and other fun stuff. As you all probably know, there aren’t always great selections there to eat that aren’t baked, covered in frosting or loaded with sugar. And if there are good choices there, it’s $6 for a tiny container of chopped fruit.

Maybe you find yourself in similar situations. Maybe your fat loss goal doesn’t include things like a deep fried frosted maple oat bacon scone rolled in rock sugar. I think I just grossed myself out a little bit with that imaginary food… Anyway, because we are creatures of habit we should be able to expect when we’re going to be surrounded by those things that we KNOW that aren’t going to be good for our goals. Remember the best question to ask yourself before you eat something, “Is this helping or hurting my goal?” If you know that you’re going to be working at a coffee shop and you know that you’re going to be surrounded by things that answer that question with a resounding NO, then change the habit. Something that I’ve been doing is eating a large meal before I go. That way when I get there, that deep fried frosted maple oat bacon scone rolled in rock sugar isn’t exactly appealing anymore. Change the habit of going hungry. This can also apply to social situations like going to a BBQ or a party where you might have trouble finding foods that fit your goals.

Maybe you have a sweet tooth, like me, and have trouble not eating the processed things in your cabinets. There is one simple trick to keep you from eating those that several clients have been successful with, put it in the back of the cabinets. It’s really that simple. Take all that highly processed, sugar and fat loaded food and put it behind all the fresh fruit and healthy choices, that you have just gone out to purchase, and make it just a little bit harder to get to. You’d be amazed at how simple this one thing can change your habit of digging into those Oreos.

Maybe you get the triple mocha, extra mocha, extra whip, frappachino with cookie chunks a couple times a week. Try just a regular cup of coffee, or a green tea just one trip a week instead. Not only will you save about $13 dollars per drink, you’ll also save about 600 calories.

The trick to these habits is just one thing at a time. ONE THING. Do that extremely well for a couple of weeks, every day, and then move on to the next ONE THING. Best selling author Leo Babauta found that when people change one thing at a time, the success rate was about 80% for keeping and maintaining that habit. As soon as people tried to change two or more things at once, it dropped to about 20%. That’s not great. Personally, I’ll take that 80% chance every time.

What ONE THING are you going to change this week? Look at your habits, decide where you might need to work on something and pick one thing. It may be that you’re not getting much sleep and that one habit is going to bed 30 minutes earlier. Maybe it’s taking all the sugar and fat filled, highly processed food and putting it in the back of the cabinet. Maybe it’s changing your triple mocha, extra mocha, extra whip, frappachino with cookie chunks to a black coffee or a green tea once a week. Pick ONE THING and ONE THING only and let us all know what it is! Post on FB, write it on the goals board on the wall at the gym. Posting it publicly will also greatly increase your odds of success. We’re all here to support each other, so lets help develop good habits!

Also, remember that we have some gym closures coming up next month:

July 19th – Morning classes only.

July 20th- July 22nd – Gym Closed. I’ll be on vacation but, that doesn’t mean that you’re not going to have workouts planned on the blog or things to do. I’ll be planning a little challenge for everyone to do so be ready!

Let’s have a great week!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
5×3 Bench

Get{Fit}
4 ITR:
20 KB Swings
15 Pull Ups
200m Sprints
Rest Approx. 1 Min.

Whew! Good day!

Wall Balls are the best.

Well, sort of the best. We’re going to be trying something new today, let’s see how it goes!

Poor T-Rex...

Poor T-Rex…

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
5×3 Bench
4×12 Glute Bridges (AHAP)

Get{Fit}
4 RNDs:
1 Min Each:
Seated Rope Climbs
DB Reverse Lunges

Wednesday 5/4/16 Halfway there!

Halfway through the week!

So far it’s been a pretty chill week. Monday’s weightlifting, yesterday with a nice little EMOM. Today is going to be a little… tougher.

Yesterday I talked about getting in the work, this particular workout is going to be about really pushing yourself into that discomfort zone. You’re going to have to move very fast, turn your brain off and get the work done. We’ll talk a bit more about it in class but make no mistake, if you REALLY push yourself this workout is going to be extremely challenging. Let’s get to work.

burpees-suck_thumb

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×5 Bench
4×12 DB Step Up

Get(Fit}
Death By Burpees

Thursday 3/17/16

Hope you’re ready!

Yesterday was pretty chill, the weightlifting days usually are pretty nice. Getting better at movements are essential to moving more weight. Moving more weight means more lean mass. More lean mass means a faster metabolism. A faster metabolism means more fat burning awesomeness! Move the weight folks, don’t be scared. It’s good for you.

Even Grace is working on getting the bar going. (Note the collars! She's a natural!)

Even Grace is working on getting the bar going. (Note the collars! She’s a natural!)

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 Squat
4×12 DB Row

Get{Fit}
5 RNDs NFT:
20 KB Swings
10 Swings L
10 Swings R
10 KB Push Press R
10 KB Push Press L