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

Short Term Fix

FitCampers!

It’s another great week! The weather is getting nicer and we’re starting to see more blue skies. A few of us went for a short hike on Saturday morning, and it was gorgeous. Cool air, green grass, fresh air… I’ve never been to Ireland, but I feel like that’s what it would have been like to hike there. A few of us have decided to try to go for a hike every weekend moving forward, if you’re interested in coming along, I’ll be posting the locations and times and we can coordinate every weekend. In fact, the next one on the books is going to be the 18th! Details to follow. We might have one before that, depending on availability and weather!

Also, we’ve got the Spartan Race coming up! Let’s all run it together! Go and register here, and the team name is Get Fit Camp Spartans! We’re doing the sprint, which is the shorter version, and we’re taking off in the morning, 9:15-12 time slot. Let’s have some fun!

Quick Fix Vs. Long term change
Recently I’ve been seeing a lot of people on cleanses, short-term diets, or “diets with an expiration date” as I like to call them. These are diets that have an ending point, like the 21-day fix from Shakology, or even something like The Whole 30. I want to make it perfectly clear though, I have nothing against these programs. If used properly, they can have incredible results and can really change people’s lives. The problem that I have with these diets, is that they don’t do anything to help with habit or lifestyle change.

Toward the end of these diets or cleanses, people just end up counting down the days until they can cheat or go back to doing whatever it was that got them to want to lose weight in the first place. Heck, I’ve done Whole 30’s where I tell myself, “In 4 more days, I get to drink again!!!” What’s the point then? I haven’t changed anything. I’ve only delayed the inevitable of going back to eating bad food and drinking without really knowing why.

If you’ve already got a SOLID foundation of eating consistent foods, doing something like this can really help with weeding out some other bad habits, or even finding out about food sensitivities. Doing something ultra-strict like a Whole 30 can do a great job of that. Cutting out foods that can cause auto-immune issues or digestive issues for a period of time and then slowly introducing one back in at a time, can be really telling about your gut health and food tolerances.

These diets with expiration dates, cleanses, or “quick fixes”, are really good for the possibility of losing weight in the short term. When it’s done, you get to go right back to what you were eating and drinking beforehand and more often than not, you’ll end up gaining the weight back, if not more.

Instead, think about a way to develop the good habits that you’ve already got, and slowly and effectively develop new and better habits that will not only help you lose weight, but get healthier, but keep the weight off for life.

That’s what the ProCoach program does, and has been proven to do. It helps you to develop those basic foundational habits that will lead to CONSISTENT healthy eating on a daily basis. Then, and only then, would instituting a more advanced program like a Whole 30 would be appropriate, in my opinion. That way when the expiration date comes up, you’re less likely to fall back into bad habits since you’ve already developed a solid nutritional foundation.

ProCoach is currently closed, but we will be opening a new class in the near future. Please keep your eyes peeled for an email from Get Fit{Camp} for information as to when the new class will open up. Or click here and fill out the information at the bottom of the page to get on our waitlist!

Until then, work on the basics, kick butt in the gym and let’s have a great week.

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4×12 Bench
4×12 DB Curls

Get{Fit}
4 RNDs:
20 Sit Ups
15 KB Swings
10 DB Push Press

Maslow’s hierarchy of needs

FitCampers!

Just a couple quick announcements before we get started on today’s subject:

We have a gym event coming up on the 25th! Let’s get together, play some pool and have a couple adult recreational beverages. Let me know if you’re coming by Thursday the 25th so I can organize the time! I’m thinking around 6:00pm.

My birthday is coming up on March 5th! Woohoo! I’d love to schedule a hike with everyone, and then have some brunch afterward, weather depending of course. We’ve had a pretty wet winter, so it’s hard to say what it’s going to look like by March 4th, so keep that morning open for a fun hike and brunch.

Next Saturday, the 25th, is also a FREE Foundations Class from 10-12 (appointment required)! All new members will get to try out a free foundations class, learn all of the basic barbell movements, and then the following week is free for Bring a Friend week! Be sure to let all your friends and family know, or heck even strangers, that they get to try out our awesome program for FREE. Have them reach out to me to reserve their space!

We’re going to be having some changes coming up soon in the gym! A new referral program, a few forms to fill out, a new pricing structure for new members coming in (also some corporate pricing for local businesses), and an upcoming survey to find how to better fulfill your needs and help guide the future of the gym. This is going to be pretty important, and the more people that fill out the survey, the better I can set up the gym, programming, systems, and features that the gym can offer. Be on the lookout in the next week.

Maslow’s Hierarchy of Needs:

Abraham Maslow wrote a paper in 1943, “A Theory in Human Motivation”. He wanted to study the top 1% of people in the world that were the top thinkers, changers, and leaders in the world to see what made them so special. He thought that trying to study the mentally ill or neurotic people would only produce sick psychology and philosophy. Interesting thought.

The pyramid below is a visual of what he thought were the most basic needs at the bottom, to the higher thought processes at the top. (Bear in mind that this might vary based on cultural, regional and geopolitical needs, and might not be universal. This is just for a thinking exercise.)

Used with permission, FireflySixtySeven, Wikipedia.

Someone shared this the other day and it got me thinking. At the base of the pyramid, we can see that the foundation of this whole thing is, physiological needs. This sort of piqued my interest because I think that it’s something that we don’t really realize that we have pretty easy, the basic need for food, water, air, health, clothing, and shelter.

I think that it’s pretty easy for us to look at other people, who may have nicer things than us, and think that we’re not very well off. To me, that can throw off the whole balance of the pyramid. Is it ok to want nicer “things”? Absolutely! At the same time, I think that it’s important to be grateful for what we do have though, while we work toward the “nicer” things that we want. We can get deeper into things like, “The Secret” or “The Law of Attraction” but, I’ll let you research that on your own. The basic summary of these philosophies is pretty simple (though I do recommend reading deeper into it), whatever you focus on is what you bring into your life. If you keep focusing on the lack of whatever it is you have in your life, you’ll keep attracting the lack of that thing. Focusing on being grateful for what you have, that you have that thing in abundance, and more of it will come to you. Build the base of that pyramid strong, then move up. Keep seeing yourself as a healthy, strong individual with enough food, water, and shelter.

Once you’ve got the physiological needs down, now we can work on safety. A few things that can be found in safety are; personal security, financial security, health and well-being (which is what we work on in Get Fit{Camp}), and safety nets against accidents/illness (insurance). Some of these are much more complex than I’d like to dig into in this blog, so we’ll just talk about the health and well-being aspect. Just remember that what we focus on is what we attract. We have a lot that we can do for health and well-being, we can go to the gym and learn to be fit, we can learn to eat better, and we can learn how to meditate to calm our minds. Physical and mental health are pretty darn important to a healthy and happy lifestyle.

Humans are social creatures, we yearn to have our “pack” or “tribe” and that’s why love is next. Once we’ve gotten our basic needs met and we’re feeling safe, then we can focus on thriving by being surrounded by friends and family or those that challenge us to be the best versions of ourselves. Relating this to the gym, that’s why having our group classes is so important to our success. We have created an environment where we all support each other and genuinely care about each other’s success. We cheer each other on, challenge each other to be better or lift more, and we support each other when we need it most. I’m very proud of the community that we have at Get Fit{Camp} and you all should be too, because you are the ones that make it happen.

Once we have that “tribe”, that will launch us to the next step, esteem. How many times have you walked into the gym, having a bad day or not feeling so great about yourself but, walked out feeling pretty darn fantastic? Personally, more times than I can count. Our tribe helps to contribute to our self-esteem. We may come into the gym not feeling so great, but as we’re working out that might all change. We have our friends supporting us, cheering us on, and that will help us lift heavier, move a little better or faster and that will build up our esteem. Then, whether you realize it or not, that will flow over to other areas of our lives. It will build confidence in all of our other relationships/areas of our lives; work, school, church, etc.

The last level is self-actualization. This is the level that we’ll achieve when we’ve mastered all the other levels. Not just achieve them, master them. This level is for someone’s own FULL potential and REALIZATION of that potential. We might have that “ah-ha” moment where we realize that we have the absolute desire to accomplish everything that we can, to become the best versions of ourselves and that we KNOW that we can achieve those goals in whatever that may be. Look at all of the extremely high achievers in your life, what do they have in common? Do they have any negative self-talk? Do they every tell themselves that they CAN’T do anything? Or do they attack everything that they put their mind to? What dialogue do you tell yourself on a daily basis? It’s something that I’m still working on, but I know that I have to potential to reach this level. How about you?

Get Fit{Camp} is committed to helping our members in their health and fitness endeavors. Sometimes this also means focusing on positive thinking skills and habits as well. One program that has helped an enormous amount of people change their lives both mentally and physically is the ProCoach program. This is a yearlong, habits based program that really digs into the “why’s” of some of our eating habits. Understanding a bit of Maslow’s Hierarchy of Needs a bit more, this program has all of the elements that will build on each of those steps in the program; from our basic needs, all the way up to realizing how much control over our lives that we really do have. Because it’s a guided program by me, you’ll also have the support and “tribe” to help ensure your success. The next class starts on February 27th and the last day to sign up is the 24th, so go here and sign up now. This program is guaranteed to change your life, or your money back. Please read this page for all the details on the program. I look forward to helping you change your life.

Daily Dose

Get{Gymnastics}
sPL
4×12 Tricep extension

Get{Strong}
4×12 Bench
4×12 Hammer Curl

Get{Fit}
Tabata:
Mt. Climbers
Jumping Pull Ups
Reverse Lunges

Motivation and Discipline

FitCampers!

Last week we had a few challenging workouts. There was more than one day walking out of the gym, I felt pretty… “good”. How about you? Anything that stood out to you about last week that you loved? Hated? See more of? Less of?

Something that a lot of people struggle with is “motivation”. Sometimes it’s hard to stay focused on the goal of lifelong health, let alone fitness. It’s easy to get caught up in the now and forget that what we do NOW will affect us in the future.

Looking back on my life, I wish I had given thought to what I was doing to my body in my 20’s and how it would affect me in my 30’s. Now that I’m in my 30’s and a little wiser, I can easily say that I’m thinking further into the future and how what I’m doing now will help me in my 40’s. Comparing the two decades’ side by side, it’s pretty obvious that I’ll be entering my 40’s in a better position, health and fitness wise, than I was when was entering my 30’s. I’m much more focused on the long view. What would I like to look like in my 50’s, 60’s, 70’s, or even the 80’s or 90’s? How active will I be with my kids? Grandkids?! How much will I be dependent on my kids to take care of me? Will I need a walker or am I going to be like Jack Lalanne and be active and athletic until the day I die? (Read about some of his fitness feats here and get inspired)

Sometimes it can be challenging to stay motivated, or “disciplined” to stay on track. So today, we’re going to cover just a few things that might help you out.

Starting with “discipline”. First and foremost, discipline is a myth. It’s not real. There is only choice aligned with what you want MOST, whether you realize that or not… You must understand that you can have finely etched abs of steel or you can have doughnuts (mmmmm… doughnuts….). Don’t beat yourself up just because you had a doughnut, just be ok with your choice that that doughnut was more important than having washboard abs.

The easiest way to make yourself immediately feel less stress and better is to make a choice that aligns with your goals. Try asking yourself when facing a difficult food choice, “What would an expert recommend? Would it be the bowl of berries with Greek yogurt or the triple decker chocolate fudge brownie sundae?” When you make that choice and people comment about your discipline or will power, just respond with, “I just like making choices that are aligned with my goals, otherwise I don’t feel good mentally or physically.” You always have a choice and when you make a choice that is aligned with your goals, be sure to celebrate it. High-five yourself and let whoever cares know that you’re pretty awesome for making a choice that is aligned with who you are.

One of my coaches said, “Everyday I have to wake up and decide what it’s going to be: a day of struggling or a day of rising to the occasion.”

People that don’t like what they do, will “work” every single day of their lives. When you enjoy the process, when you enjoy what you do, you don’t need motivation. You look forward to doing it, every day. The same works for food and fitness. Find something that you enjoy doing. Maybe it’s Get Fit{Camp}, maybe it’s yoga, maybe it’s powerlifting, whatever it may be, if you enjoy it it’ll never be a workout. Find creative ways to enjoy the foods that will nourish your body and taste good. Find a way to enjoy the cooking or fitness process.

“I’m seeing first-hand what the alternative (e.g. poor eating habits, not focusing on fitness as a part of one’s life) can do to some loved ones, and it scares the hell out of me.” ~Coach Jason

Something that you can do to help out, I’ve mentioned just a little bit about this earlier, is to constantly keep track of your daily wins. No matter how small. Did you eat 4 servings of veggies today instead of just 3? High five yourself. Did you walk for 10 minutes instead of 5? High five yourself. Keep a written log if you have to, so you can go back and see how amazing you are. Small wins daily add up to some MAJOR changes.

You’re not always going to be totally amped up. You’re not always going to feel like you’re kicking the days’ butt. Sometimes that’s just a way of your body letting you know that it might be time to slow down a little bit. On those days, just move a little bit, just focus on eating just a little bit better than you feel like. This keeps the ball rolling in the right direction, even if it’s not full speed ahead.

Most people think that if the answer to, “Should I go to the gym today?” isn’t a resounding “Hell yes!!!!” Then they’re not motivated. That’s not the case at all. There must be a disassociation between feeling and action. It doesn’t matter if you don’t feel like going to the gym or eating well, you just do it anyway and it’s amazing how easy it is to finish once you get started. And THAT takes practice. The more that you ACT in spite of your feelings, the easier that it gets in the future to do it. Then easier, and easier, and easier. You won’t always feel the “hell yes”, you’ll probably feel the “hell no” more often. If so, that’s ok! You’re totally normal. The only response to either one of those is to ACT anyway and you’ll be surprised at how easy it is to finish and how much better you’ll feel when you’re done.

Hopefully this helps put “motivation and discipline” into perspective. If you need a little help with how to start incorporating those better nutrition and fitness habits, the next ProCoach class will be starting on February 27th and the last day to sign up is the 24th. Click on this link to learn a little more about the program. If you click here, there is a very informative video on the program as well as the sign-up sheet.

As usual, let me know if you have any questions. Let’s have a great week!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 OHS
4×12 Jumping Pull Ups

Get{Fit}
400m Run
10 Renegade Rows
200m Run
16 Renegade Rows
400m Run
10 Renegade Rows

TGIF

Friday!

It’s 80’s Friday, wear your black shirts and try to find some neon, just for fun! Sounds like it’s going to be a rainy weekend, try to stay dry and keep active somehow.

Fast Tip Friday!

This months FTF is a new series on quick cooking tips! Here are the first five (new ones are in bold):

  1. This is number one for a reason. PREP, PREP, PREP! It’s easier to cook a bunch of chicken or chop a bunch of veggies, or put together 5-6 side salads all at once than trying to do it throughout the week. Save yourself some time and sanity by prepping your meals.
  2. After making eggs sunny side up, deglaze the pan with sherry vinegar and then drizzle it on your eggs for an amazing different flavor.
  3. For rich, creamy, healthier dressings, use half greek yogurt instead of all the mayo!
  4. Prep HUGE crock pot meals and then divvy it up into four gallon sized freezer bags. Place in the freezer and take out a day or two before you want to throw them in the crock pot. Talk about meal prep.
  5. Recipes are just guidelines, not rules. Even if they were rules, break them.
  6. Pick one thing that you do well, and perfect it! Then, make some variations on it.
  7. Keep it simple. Find simple recipes. Steam veggies and season them. Grill.
  8. Try cooking the same meat, like chicken, with different seasonings. Mexican, Greek, Italian, etc. Try things out, but keep it simple.
  9. Speaking of eggs, try cooking different kinds of eggs, like poached!
  10. Try different kinds of salads! Different veggies, different dressings, have fun!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4×12 DL
4xME L-Sit

Get{Fit}
4 NFT:
10 Goal Posts w/Press
10 Jump Squats
30 sec. Elbow Plank

Spartan races, NEAT and ProCoach

FitCampers!

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!

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 leaves 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? Go to the Facebook page and post there what that ONE thing that you’re going to do to start adding in more movement.

Speaking of ProCoach, how are your New Years Resolutions working out for you? Have you fallen off or given up? You’re in luck! There’s a new class starting on February 27th! The last day to sign up is Friday the 24th, and if you sign up by the 10th, you’ll save 20%! Go sign up here now to reserve your spot in this life changing class. Also share this opportunity with your friends and family, this is a great gift and a nice way to connect with someone you love.

Let’s have a great week and move more!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
4×12 Bench
4×12 SLDL

Get{Fit}
EMOM 12:
10 Jumping Pull Ups
10 Burpees

ProTip Tuesday – Operation Lean Out Update

Lean out Update!

Don’t forget about bowling Saturday! Let me know if you’re in by Wednesday so I can book some lanes!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×3 DL
4×6 Depth Jumps

Get{Fit}
3 RNDs:
20 Wall Balls
20 Sit Ups
20 Renegade Row (10L, 10R)

 

How was it?!

First day back?

How was your first day back? Nothing like burpees after 10 days off, amirite?

Great job yesterday everyone. Good work in easing back into it, its usually a good idea to reintroduce yourself back into it after a little break. Today we’ll get after it at our own pace!

Don’t forget that Saturday the 21st, we’re having a FREE Foundations Class for ALL new members! This means that everyone that would like to come and learn how to do what we do, they get to AND save $100! Then, the following week is Bring a Friend week so they can come try out the classes and see what it’s all about. Let’s have some fun!

Also Saturday the 28th, I’m planning a Gym Event. Let’s go bowling! We’ll meet up at the Fish Bowl in Bass Pro and have a little fun and celebrate with our new members! Let me know ASAP if you’d like to go and I’ll reserve a couple of lanes. It will probably be around $10-15 per person, depending on how many people would like to come.

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×3 Bench Press
4×12 BSS

Get{Fit}
4 RNDs NFT:
50 Double Unders
15 Goal Posts
12 Squatting Presses

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

Wednesday!

I’m leaving on a jet plane!

I’m leaving tomorrow morning to get married in Hawaii! I hope that everyone is ready for all the video lessons that will be coming next week. There will still be workouts posted and I’ll be answering emails from time to time while I’m gone. Let’s have a great day today!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×3 Bench
4×12 Chin Ups

Get{Fit}
8 RNDs:
10 Single Arm DB Press
100m Suitcase Carry
10 Sit Ups
(Each RND, Alternate arms)