It’s that day again!

Bench Day!

It’s everyone’s favorite day! Bench pressing is the best. Let’s lift some heavy things!

Dinner from last weekend. Lots of veggies, some meats and just a little carbs. Oh, and homemade sangria. Gotta live sometimes!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
10,7,5,5,5 Bench
4×12 Pull Ups

Get{Fit}
4 RNDs NFT:
10 Alternating Swings
10 KB Swings
10 Swings L
10 Swings R
Rest as needed

Women and Weightlifting, Pt. 2

It’s going to be a GREAT week!

Last week (if you haven’t read that yet, go read it), we started the conversation about men’s bodies and how it seems like there’s increasing pressure for men to have the ripped bodies like Wolverine, Thor and Captain America. This week, we’re going to continue that conversation on the tail of Women and Strength training, Parts 1 and Part 2. Read those if you haven’t yet.

Superhero Bodies, Part 2

Last week we talked a little bit about men’s bodies and the ripped super hero look.

To sum up that blog:

  1. There is pressure starting to build about societal perceptions of men’s bodies, just as women have felt for the past 50-60 years or so.
  2. About 40% of men admitted that they aren’t happy with their bodies. Personally, I’m curious to see what the next generation of boys will think about their bodies with the new superhero images coming up.
  3. You can have that ripped body, if you want it, and we’ll talk a bit more about it today!

Today we’re going to talk about body fat percentages on both men and women, and then we’ll talk a little bit about “The Cost of Getting Lean”.

One way to test your bodyfat is to find a place that has an InBody (or something similar) bioelectrical impedance-testing machine. The Nutrishop San Jose location on Bernel and Santa Teresa has one that does testing for $10. It’s free if you purchase something over $50 though. It will give you a great print out of your weight, body fat and lean mass breakdown, even down to the limb (I believe), so you can see if you have imbalances anywhere.

These numbers are just data points. They have nothing to do with success or failure or any weight on your value as a person. They are just numbers. Just like we record our numbers, reps and weights in the gym, we can use these number to gauge our progress.

So what can we do to move toward that superhero body?

There’s a few things really!

  1. We can start focusing on what we eat. This is a great place to start thinking about that. Eating less processed foods, eating slower, and smaller portions.
  2. We can start moving a bit more. Go for walks after dinner, or hike on the weekends.
  3. We can start practicing stress management. Look into yoga, meditation, whatever helps you relax and let yourself go.
  4. Sleep more.
  5. Eat your veggies, protein and good fats.
  6. Avoid alcohol.
  7. Weight train a couple times a week.

There are many more things that you can do to jump-start the fat burning process. Precision Nutrition does a great job of outlining things in their article, “The Cost of Getting Lean”. Give this a read all the way through and you’ll see how HARD people have to work to look like Superman, Batman or Thor. Their training and discipline to adhering to their diets is extremely intense. So the question is always, “What are you willing to do to look like that?” Because if you’re not all the way in, you’re out.

That’s really the truth of it. What are you willing to sacrifice to have that six pack? Give up all alcohol? Give up going out to restaurants? Give up desserts except for once ever two-three months? Be willing to weigh and measure all foods in their specific, predetermined portions? Sleep for 9 hours every single night? Workout 2-3 times a day for at least 45 minutes each 6-7 days a week? Or are you willing to not have that rock hard six-pack so you can live a little?

Personally, I know what I’d like. A magic pill! Just kidding. Something that is absolutely necessary in this fitness journey is to decide what you want and make it VERY clear to yourself and accept what you have to do to get there. I’ve accepted the fact that I’m not willing to do everything involved to be as ripped as Superman. But, that doesn’t mean that I can’t get to the point where I’m not ashamed to take my shirt off in public. The steps that are required to get to that point of lean, I’m totally ok with doing. Not drinking alcohol during the week. Making sure that I get 7-8 hours of sleep a night. Eating my veggies, like my mom told me to. Avoiding foods that come in bags or boxes. Telling my sweet tooth to chill out. Upping my physical activity 1-2 times a week. When that becomes easy, going up to 2-3 times a week.

There are a lot of things that one can do to improve their body fat percentage. It just comes down to habits and consistency like we cover in ProCoach. Another class will be starting in a few months, so go read up on the program and fill out the form at the bottom to get on the list today!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
10,7,5,5,5 DL
4×12 Piston Press

Get{Fit}
3 RNDs:
200m Sprint
15 Push Ups
20 Air Squats
30 Sit Ups

 

TGIF and Uh oh…

It’s going to be a long weekend!

Well, the time has come. It’s Friday, but not only is it Friday, it’s Spartan Race weekend! I’m excited and nervous and it’s going to be a LOT of fun. Wish us luck and have a great weekend!

Wanda, working on her flexibility!

Daily Dose

Get{Gymnastics}
sPL
4×10 L-Sit Leg Lift

Get{Strong}
5×5 Bench
4×12 SLDL

Get{Fit}
3 ITR:
400m Sprint
15 Pull Ups

Midweek Motivatio

Just a quick quote

As important as your past is, it’s not as important as how your see your future…

 

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
5×5 Press
4×12 DB Row

Get{Fit}
4 RNDs:
15 DB Swings
10 Twisting DB Swings
200m Sprints

Grip burnt?

How’s your grip?

A few people mentioned that their grips were a little fatigued and sore after yesterday’s farmer carries, how’s your grip doing?

Well, we’re going to work it just a little bit more today.

Don’t forget that it’s Bring a Friend week, so if you want to com check out the gym, let me know and we can schedule you a class! Also, Saturday the 1st we’re having a FREE Foundations Class for all new members! If you’d like to come check it out, it’s from 10-12. We’ll cover all the basics that we’ll be doing in class so that way when you start on Monday you’ll hit the ground running. Be ready to work! Again, message me to schedule that session and we’ll get you going!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×5 DL
4×12 Tri Kickback w/twist
Get{Fit}
EMOM 10:
ODD: 10 Chin Ups
EVEN: 10 Burpees

Superhero bodies pt. 1

FitCampers!

Just a couple quick announcements to get us rolling:

  • It’s Bring a Friend Week! I know you’ve all had so many people asking you what you’re doing to kick so much butt, now is the time to show them! Bring them all week, FOR FREE! Let’s have some fun!
  • Saturday the 1st, we’re having a FREE Foundations Class. This is a great time to have your friends that have come all week to take advantage of the free Foundations class and join us starting next month. Let’s get your friends and family healthy, happy, and kicking butt!

Men and body Image:

Something that I’ve noticed over the past few years is the increasing amount of rock hard, lean bodies that Hollywood claims are what men’s bodies should look like through some of these super hero movies that are coming out. I think that there’s a lot of pressure on men to look a certain way as well as women, but men just respond differently to that “ideal image”.

Just look up an image of He-Man and he was created in 1983!

A study performed last year interviewed approximately 116,000 men about their bodies, body satisfaction, weight and social pressure to look a certain way.  Of those men interviewed, about 40% of them are unhappy with their weight, 29% were unhappy with their bodies in general and 40% felt there was social pressure to look a certain way. In my estimation, that’s just the men who admitted it. Personally, I think that those numbers would be a lot higher if there also wasn’t social pressure for men to not admit how they’re really feeling about their bodies. But yes, there are some that just don’t care about what people think about them, must be nice to feel that way!

This isn’t something that is easy to talk about but, I’m not happy with my body either. Personally, I feel pressure (obviously put on by myself) to look a certain way and with these superhero movies coming out with totally ripped guys, it only adds to the self imposed pressure of “I’m a trainer, I should look like that.” Again, I know and accept that it’s all on me, but if I feel that way, I’m pretty sure that other men do too.

Whether society wants to admit it or not, the ideal body of men has changed over the past few years. Just take the chance to look up images of (a lot of the images may or may not be copyrighted, so I didn’t want to upload them here and get fined again):

  • Wolverine 2000 vs. 2013
  • Batman 1943 and 2016
  • Superman 1948 and 2016

Dad bod to ripped bod.

Don’t get me wrong, I’m not trying to diminish the fact that women experience way more pressure from society to look a certain way, I’m just trying to say that men feel it too. It’s only really been recent that the hyper-ripped version of these heroes have shown up. According to film critic A.O. Scott, the industry only reached “peak super hero” in 2013. It will be interesting to see how or if these versions of super heroes will affect the young men of the next generation.

“So what can I do?!?! How can I get that superhero body or am I destined to never have a 6 pack???”

Well, you aren’t destined to never have a 6 pack. All we can do is try our hardest to get our own personal genetics to present themselves in the best way possible. It just takes a lot of work and dedication, just like we talked about in Women in Fitness Part One and Part Two.

Next week, I’ll talk a bit about body fat percentage, what it takes to get there, and  some strategies to achieve those different levels of body fat.

To sum up today’s blog:

  1. There is pressure starting to build about societal perceptions of mens bodies, just as women have felt for the past 50-60 years or so.
  2. About 40% of men admitted that they aren’t happy with their bodies. Personally, I’m curious to see what the next generation of boys will think about their bodies with the new superhero images coming up.
  3. You can have that ripped body, if you want it, and we’ll talk a bit more about it next week.

Until then, let’s have a great week and start working on some simple habits to better our nutrition and our lives. If you need any help or guidance on setting up a solid nutrition program, head over to the Get Fit{Nutrition} page and read all about ProCoach. The next class will be starting in April sometime, so sign up now to reserve your spot. Sign up sheet is at the bottom of the Nutrition page.

Daily Dose

Get{Strong}
Oly Day!
Snatch Practice
Then:
3 RNDs:
12 Snatch Grip Press
100m Farmer Carry (AHAP)
12 Pull Ups

TGIF

It’s been an AMAZING week

Finally at the end of the high volume cycle and we’re moving on to the mid-volume/mid-intensity cycle next week. We’re going to be lifting a bit heavier, so be ready!

 

Not to make everyone jealous or anything, but that was my view last Saturday. (It was amazing)

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 Press
4×10 Floor GHD

Get{Fit}
AMRAP 15:
TGU’s
(Work up to a heavy single on each side)

Bench Day!

Everyone Loves Bench Day

Let’s have some fun bench pressing today! It’s the last week of 4×12, let’s get after it!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
4×12 Bench
4×12 Chin Ups

Get{Fit}
3 RNDs:
400m Sprint
100m Farmer Carry (AHAP)

Midweek Motivtion

Midweek Motivation

Most people have it backwards. It’s not,’I’ll do it when I feel motivated’ it’s supposed to be, ‘I’ll do it, and THEN I’ll feel motivated.

~Zig Ziglar

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4×12 OHS
4×12 Banded Tri-Pull Down

Get{Fit}
For Time:
150 KB Swings (70/44)

Oly Day!

Oly day is the best.

It’s a fun day of lifting and getting better at our movement or mobility! Let’s have some fun!

Dan, getting under it!

Daily Dose

Get{Strong}
C&J Practice
Then:
3×8 Jerk
3×12 BB Step Up