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)

ProTip Tuesday Ep. 10 – Coping

Coping

We all seem to find different ways of coping with issues. Here’s a little primer on what “moderation” is and isn’t. Warning, tough questions ahead!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
5×3 DL
4×12 Hammer Curls

Get{Fit}
EMOM 10:
ODD: Double Unders
EVEN: 10 Wall Balls

Happy New Years!

Happy New Year!

I hope that everyone had a safe and fun New Years Eve! I had a great time at my friends house. He hosted a Star Wars themed party and it was AMAZING. The house was excellently decorated and everyone was so nice. I’ve never been to a party where so many people came up to introduce themselves and ask questions. Great party.

Yours truly, a Sith Lord (of course I chose a Sith, I enjoy torturing people. Because I care. (also, I’m a nerd)).

Resolutions

It’s about this time of year that everyone says that they are setting a few New Years Resolutions. And it’s about this time of year that I usually say the same thing, “If you’ve got more than ONE resolution, you’re going to have an extremely hard time.”

Don’t take that as, “Chris said that I shouldn’t set resolutions.” It’s quite the opposite, in fact. It’s important to have goals and things to work toward, otherwise we’re just going through the motions. Instead of having a lot of goals, something that I might suggest is a theme over goals. Here’s what I suggest:

Write down EVERYTHING that you’d like to accomplish this next year. Everything. That might end up being quite a weighty list and you might feel a little… overwhelmed. Personally, I’ve got an enormous list and that is very disempowering and it makes me feel like I’ll never get it all done. So if that’s how you’re feeling at this point, you’re totally normal.

The good news is, you can still get it all done. The next thing that you want to do is go through that list. Read it all over again and try to look for a theme. What is something that really sticks out for you? Is it performance based? Is there a lot of things in there about saving money? Or maybe there’s a lot of items on that list that are about personal development. Whatever is there, look for the theme.

Once you’ve found what the overall theme is of your list, now you know what your word or phrase is for the year. Maybe it’s “budgeting” or “physical development” or “passion”. My phrase for the year is “better than before”. I looked at my list of my goals and decided that most of it on there was about continued education, physical performance and budgeting. So it was pretty easy, once I saw my theme, to pick out my phrase. I want to be better than before. Be a better coach. Be a better communicator. Be better about finances. Be a better friend, brother, son, (and VERY shortly) husband. Another thing that I discovered about my list, an awesome side effect, was that I also discovered what I DIDN’T want. It gave me the opportunity to see what I could trim from my life as well, and that also helped me pick out my phrase.

Give that a try! I’d really love to hear that you all have to say, what your list looks like and what kind of a phrase or word that you come up with. Post it on the Facebook page, email me or even text me. I love hearing what you guys are up to.

Let’s have a great, short week and kick some butt!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
5×3 Press
4×12 BB Bent Row

Get{Fit}
EMOM 12:
10 Pull Ups
15 KB Swings

Fast Tip Friday and Weekly Wrap Up!

Fast Tip Friday!

I’m sure that there’s a lot of you out there that have been spending a lot of time with family and friends over the past few weeks and may even be spending more time with them over the New Years.

There are a lot of health benefits from social interaction with friends and family. Some of the basics are (for the most part):

  • Lower blood pressure
  • Lower inflammation
  • Lower BMI
  • And all of this can help prevent certain degenerative diseases, cardiovascular disease and even some forms of cancer.

While the science is still young, studies are showing that social interaction can actually help you be healthier!

So while sometimes it may seems stressful hanging out with family, remember that being around them can actually be very good for your health.

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

Weekly Wrap Up:

First things first, the gym will be closed from January 5th until the 16th. As most of you know, I’m heading to Hawaii to get married and hang out for a few days for our honeymoon! I want to thank you all in advance for your understanding during that time. Don’t worry though! I’m working very hard on putting together some videos for you that I’ll be posting daily for you to be able to view, learn some movements and then follow the workouts that I WILL be posting for you while I’m gone. These workouts will be either bodyweight or something that might involve a single dumbbell. If you don’t have a dumbbell at home, that’s totally ok! Get creative with some sort of weight; a bag with some heavy stuff in it, a thick textbook, a jug of water, anything that has some weight to it. Even something that is “heavy” that is odd shaped will work, like the jug of water example, and it will feel more like a kettlebell. It will help stabilizing some muscles too!

Secondly, I’m working on some new stuff for the gym that will be starting in the New Year! I’m looking forward to implementing some new concepts and gym events, so this is where you come in.

As you know, we’re always trying to grow our community and reach out to new people to share the amazing training that we have at Get Fit{Camp}. I very much believe that we have a solid program, compassion for others and their growth and commitment to the health and longevity of everyone in our Camp. I’m always open to hear what you have to say, what you would like to see more of, less of (burpees don’t count), and what you think that we can do to improve Get Fit{Camp} to reach out to more people to positively impact their lives. Even if it’s constructive criticism, good or bad input, I’m willing to hear it and implement what I can for the betterment of the community. If you’re not comfortable telling me or emailing me, I’ll be putting up a box in the gym where you can type something up, print it and put it in there. All of you are my best advertisements. Your involvement is vital in getting more people into the gym through word of mouth and posting on social media. Don’t be afraid to share things on Facebook, Twitter or Instagram. Take pictures, tell stories, post before and after phots, tag your friends (and me) and tell others how amazing you feel and how far you’ve come in your journey in fitness through Get Fit{Camp}. Sharing your progress is a great way to get that word out.

Lastly, as this is the last email of the year, I’d like to thank each and every one of you for your constant support, hard work, and the encouragement that you all give each other every single day that you come into the gym. This has been an amazing year and it thrills me to see the progress in strength, mobility, confidence, stamina, and positivity that every single one of you have gained over the past twelve months. I’m very honored to have each one of you in the gym and the faith that you have in me as your health and fitness coach. I heavily encourage each of you to bring your books home over the break and go through it from beginning to end so you can see the progress that you’ve made this year. It’s important to know how far you’ve come this year. It’s easy for me to see it, and even more important for you to see it as well.

You’re all a constant source of motivation and positivity and I’m extremely grateful for having you in my life.  2017 is going to be even better!

Dedicated to your health and fitness,
Coach Chris

Daily Dose

Get{Gymnastics}
sPL

Get{Strong}
5×3 DL
4×12 Pull Ups (Scale Up)

Get{Fit}
4 RNDs NFT:
10 Bent 2-pt. DB Row L&R
10 Goblet Squats
10 Single Arm Bench Press
ME Hollow Hold

Thursday!

Everyone is sick!

I guess there’s a possibility that I can be blamed for it, but at the same time there’s definitely a bug going around.

In case you missed it, here’s the ProTip Tuseday on training sick:

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
5×3 Front Squat
4×12 Chin Ups

Get{Fit}
EMOM 10:
1 DL
1 HPC
1 HC
1 Jerk

ProTip Tuesday Episode #8 – Training Sick

I’ve got a cold…

So just a short PTT today.

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×3 DL
4xME L-Sit

Get{Fit}
4 RNDs NFT:
10 SA Bench L
10 SA Bench R
10 DB Row L
10 DB Row R
25 KB Swings

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

Transcript of ProTip Tuesday!

Mindset

Welcome to ProTip Tuesday, episode number 7!

I hope that everyone has had a great weekend and a even better Monday. There’s quite a few people out there that that really don’t like Monday’s but I do. I like the fact that I get to come to my gym and help people get fitter, healthier and stronger.

Having a strong mindset about what it is you do and what you’re trying to accomplish helps dramatically. Maybe that’s why I enjoy Monday’s where some people don’t seem to enjoy it. That and I think that I really enjoy having a schedule. Maybe I’ll talk about that in a future episode.

Anyway, today we’re going to talk about Mindset and mental strength.

First things first, what is mental strength?

  • Mental strength is:
    • When you didn’t want to do something but you did it anyway.
    • When you were scared, but tried something new anyway.
    • When you fell down, then got back up
    • When you stayed positive in the face of a setback
    • When you looked for strategies and solutions to the problem, rather than giving up

Whatever it is that you think or imagine is what your brain is going to think is real. It’s really powerful stuff! Whether you focus on succeeding or failing, you’re going to be right. So you might as well focus on succeeding.

And really, that’s the difference between a pro and an amateur. A pro can constantly visualize their performance in any game or event, seeing themselves complete their goal, win their game or perform impeccably.

You can do the same thing with whatever it is that you do. Whether it’s at work and you’re dominating that massive stack of TPS reports or if it’s seeing yourself succeed with your ProCoach habits or fitness goals, visualization and mindset will only help you reach that goal and dominate it.

Sure, there’s going to be times where you might fail, but remember one of the definitions of mental strength? “If you fall down, you get back up again.” If you do happen to fail, which you will at some point, it’ll be a great life lesson. Or maybe a viral video and you’ll become Instafamous.

It’s important to start really recognizing your thoughts. Are you going into something with a “I’m going to fail at this” attitude? Or are you taking the time to get out in front of the situation by seeing yourself succeed before even walking in the door?

Will those negative thoughts help you? Really? Will those positive thoughts support you? Probably.

Here are 3 simple steps to help you start off on the right track of building a more positive mindset.

Step one: Start with some self-compassion.

This one was really hard for me. I spent a lot of time beating myself up over things that I may not have had control over. Thoughts like, “You’re such and idiot.” Or “You dummy, you blew that one.” And most of all, “You’re not good enough for that.”

Any of these sound familiar to you?

If so, it might be time to start talking to yourself like a 5 year old. I’m being serious. Imagine that you’re taking to a child that just did something that you feel like you’ve messed up on in the past. Would you call that kid a dummy? Stupid? Or call them a failure? Probably not. If so you’re probably a terrible person and we can’t be friends. If you wouldn’t talk to a child like that, why would you talk to yourself like that? Has it worked to motivate you so far? Do you feel better after?

Try this instead. Try telling yourself, “It’s ok buddy! Everyone screws up. You’ve learned something and now get back up and try it again.” Or, “Dude! That was AWFUL! But that’s ok, man. Pick it up and try it again, I know you can do it.”

That probably feels better.

Step 2: Point out the positive stuff.

Remember as kids that saying, “I’m rubber, you’re glue. Everything you say bounces off me and sticks to you!” The same thing works for positive stuff as it does bad stuff.

Take the time to point out all the little things that you’re getting better at. Really focus and believe it when you say it. Things like, “Oh man, I’ve been so good about getting 5 servings of veggies a day!” Or, “these ten minute walks I’ve been doing on a daily basis at lunch have been making me feel so much more energized!” These little things build on each other and make for quite a long list of amazing stuff you’ve done today.

Step 3: Reframe what you just said.

This one takes some practice. This is where the “Yes, but…” comes into play. Something like, “Yes, I didn’t do a great job last night at the company holiday party, BUT it’s a new day and I get to start all over!” You’ve acknowledged it and you’ve moved on.

Another thing that you can practice that’s worked WONDERS for me is the “I get to” game. Instead of saying, “I have to (insert something awful here)” I’ll say something like, “I GET to go do something that I don’t particularly enjoy, but I’ll find a way to enjoy it!”

And the last thing my coach taught me is to stop SHOULDING on myself. Yes, you heard that right. Stop SHOULDING on myself. You know how it goes, “I should do this, I should do that.” Instead it’s, “I get to do this” and “I’m doing this thing right now.” This has made a HUGE impact on my day.

I’ll be sending out an email with the transcript of this, so if you want these steps to write down on your own to have somewhere to refer to, email me a the email in the description and I’ll make sure that you get a copy.

Start practicing this today and you’ll be amazing at how a case of the Monday’s turns into I GET to ROCK my Monday’s.

Have a great week!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×3 Bench
4×12 Sissy Squats

Get{Fit}
4 RNDs NFT:
10 SLDL L
10 SLDL R
ME L-Sit
ME Handstand