Tough week!

Almost there…

It’s been a tough week so far and I’m so proud of all of you for trucking through it. Friday is just around the corner. Let’s get after it!

Daily Dose

Get{Strong}
C&J Practice
Then:
3×10 Goblet Squat (quality)
3×12 KB OH Press

The end of 5×3

FitCampers!

Last week was a GREAT week! We had some amazing workouts and a really fun bowling event on Saturday.

This week we’re starting a new high volume strength cycle. Because it’s higher reps, we might dig into the Get{Fit} portion of our workouts a bit, and that’s ok. For the next 8 weeks, we’re going to be focusing on building up some muscle and ramping up the intensity a bit. This higher volume is meant to push the border of “hard”. That doesn’t mean failure, just means I want you to get uncomfortable a bit and then push that edge just a little farther. We’re going to be aiming for 12 reps per round in this cycle, but that also doesn’t mean that we’re going to get to 12 every single time. What I’d like you to think about is stopping 1-2 reps before failure. So if that means that you’re only getting to 9 or 10 reps and you feel like one or two more reps might cause you to fail in the lift, that’s ok, stop there. Get a bit uncomfortable!

The Fast Tip Friday series didn’t make it out on Friday again, but I think I finally got the problem worked out! Remember that all new things added from the week before will be in bold.

  1. Set a timer on your phone while you’re at work for an hour. Every time it goes off, go for a walk around your floor or building. It should take you no more than 5-10 minutes and you’ll get some steps in!
  2. When you go get your newspaper or mail, lunge out and back to get it!
  3. When you go to the store, park a little farther than normal. Not only will you get more steps, it’ll be much easier to find parking!
  4. Take the stairs! This is a great one for those of you only 2-4 floors up. If you’re a little higher than that, take the elevator up a few floors and then take the stairs. Work your way up to doing all of them!
  5. Walk to get water often. You’ll be doing two things at once, getting more water AND having to walk more to the restroom.
  6. While brushing your teeth, do some calf raises. Get up on your tippy toes and tap your heels on the floor and go back up.
  7. If you have a dog, walk it more often. They’ll appreciate it. If you don’t have a dog, pretend and go for a walk anyway!
  8. If you’re watching your favorite tv show, every time a commercial comes on do some exercise that you need to work on. Push ups, squats, lunges, mobility, etc.
  9. Now that we’re parking farther away from the store, as you’re walking in and out, walk faster!
  10. Schedule your time. Pull out your calendar and schedule one hour a day once a week and work up to two times a week, and then go from there. Baby steps.
  11. DANCE BREAKS! Whenever a song with a good beat comes on, dance to it! Even if you’re in your car, that extra little bit of moving to your jam will be fun and helpful. It might even make you (and someone watching) smile!
  12. Stand up work stations are a great way to get your body moving a bit, and it’s much better for your back, hips and energy levels than sitting all day. Ask your boss about getting one.
  13. This might sound silly but, stand/sit up straight! As you’re sitting at your desk or your new stand up work station, focus on sucking in your stomach tight, shoulders down and back, head slightly pulled back and breathing through your stomach rather than your chest. This will not only improve your confidence (studies have proven that simply standing up straight will greatly help in self-confidence) it will help keep that pesky back pain from flaring up, improve your core strength and keep your energy levels up.
  14. Farmer carry your groceries to your car. Load them up in some durable grocery bags and lug them to your car parked on the far end of the lot. It’s a great workout and two trips are for suckers.
  15. Now that you’re walking more, pick up the pace! Make it a walking race when going somewhere.
  16. While you’re cooking dinner/doing your meal prep, as food is cooking or water is boiling, do some planks, squats or push-ups! I’m sure that there’s something that you can work on mobility or strength wise!
  17. Plan active date nights with your partner! Go for walks, hikes, or even ride a bike for a picnic in the park!
  18. Trouble with pull ups? Buy a rig that hangs in your door frame and every time you pass it, do a couple jumping pull ups and work your way to dead hang pull ups!
  19. When grocery shopping, skip the cart and get the basket. It’s a great way to get some farmers carries in.
  20. Schedule it out. This is important. We seem to live and die by our schedules and the calendar. “Don’t have the time”? Schedule it. Make it a priority. Your health and fitness is something that should be a scheduled part of your life because it’s something that will have the greatest impact. Working on mobility, strength and flexibility will create for you the opportunity to remain mobile, active and independent into your later years. Take care of it NOW, because later might be too late.

There you have it folks! 20 tricks to help you incorporate more movement and health into your day. Which one will you work on first? Email me or post to the Facebook page and let me know!

 

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4×12 Incline Bench
4×12 DB Step Up

Get{Fit}
4 RNDs NFT:
10 Good Mornings
9 Bent BB Row
8 HPS
(Once you start a round, you can’t put the BB down)

ProTip Tuesday Episode 9 – Digestive Enzymes and Probiotics

Finally!

I’ve been threatening to talk about this for a while, so here it is. Go, try them out, check with your doctor first, and let me know how you feel.

 

Daily Dose

Get{Gymnastics}
SL
HBP

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

Get{Fit}
21-15-9
Burpees
HPS

Fast Tip Friday!

Weekly Wrap Up and Fast Tip Friday!

It’s been a pretty good week in spite of the fact that there’s a snotty flu bug going around. I hope that everyone feels better soon, since it’s Christmas this weekend. It took about 5 days for me from start to finish.

Weekly Wrap Up:

We saw some great numbers from our members this week on bench presses and shoulder presses. Shout out to Leah who finally crushed 85# on her bench for 3.

ProTip Tusday about Training Sick.

Empty gym on Thursday morning.

Fast Tip Friday:

Something that really helped me with my cold (I think it did anyway) is this zinc spray. Normally, zinc REALLY upsets my stomach in the typically high doses that a lot of the “shorten cold” over the counter drugs have in them. I’ve even gotten sick from one of them. This one is a much lower dose and you take it throughout the day rather than all at once. It seemed to really help for me.

Also, drink a TON of water. As your body is trying to process the virus and get it out of your system, there’s going to be a lot of waste products and drinking a lot of water will help move some of that stuff along. Yes, you’ll be in the bathroom more but, I’ll take that over being sick any day of the week.

Lastly, SLEEP A LOT! I took a long nap on Tuesday and Wednesday and they helped a lot. Sleep is super important when you’re sick.

That’s your fast tip Friday folks! Get healthy and come back next week, ready to kick some booty!

Daily Dose

Get{Strong}
Snatch Practice
Then:
3×10 Muscle Snatch
3×10 Good Morning

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 7

Mindset

Give this a listen and tell me how you’re going to work on YOUR mindset.

Daily Dose

Get{Gymnastics}
sPL
4×2 TGU’s

Get{Strong}
5×3 Front Squats
4×12 DB Flys

Get{Fit}
4 RNDs:
20 KB Swings
10 Swings L
10 Swings R
10 Push Ups

Top 5 Reasons Kettlebells are Awesome

FitCampers!

I hope that everyone had a wonderful weekend! The Christmas party was a lot of fun; great food, great talks and great company! There was even a train involved! Don’t worry, we’ll have many more get togethers like that in the future.

We’ve been having some stormy weather, if you haven’t noticed, and that might mean that we won’t be running as much. While it is fun to run in the rain from time to time, I’m sure that there’s a few of you out there that will totally be ok with not running.

With that in mind, we’re still going to get creative with getting our heart rates up. There’s a few great ways to go about doing that and today we’re going to talk about one of my favorites, kettlebells!

Kettlebells are a great way to develop strength, power, cardiovascular endurance and a host of other amazing benefits. The top five reasons kettlebells are awesome are as follows:

  1. Cardio is boring. Let’s just be honest. Some people find it therapeutic and that’s totally fine, more power to those folks. Don’t get me wrong, I’d rather go for a run outside than on a treadmill, but if I can get some cardio in while strength training, I’d rather do that.
  2. Functional strength. We hear that a lot, but what does that really mean? It means, in short, that it requires more mobility and coordination to perform the movement. Basically, it’s something that will make you a “more functional” human being. It will help keep you off of a walker, play with your grand kids, keep being able to mow the lawn and be self-sufficient into older ages.
  3. Kettlebell swings are safe for everyone, and they tend to be easier on the body. There’s a lot of use for things like box jumps and heavy squats, sometimes (depending on the client) these movements can cause a lot of stress in the joints and on the body. Kettlebells can give you great strength gains, as well as help with mobility, without as much stress as other movements may cause some people.
  4. Combines cardio and strength training. As mentioned above, if someone can get their heart rate up while also developing muscle mass, it’s killing two birds with one stone. Get more done in less time.
  5. Great for fat loss. There’s a high metabolic cost of tossing the weight around and it is also great strength training to develop muscle. Muscle requires more energy to maintain, meaning more fat loss. It’s a whole-body movement that kicks the hormones in your body into action to stimulate more fat burning.

These are just 5 great reasons to kettlebell train. I’m not saying that we’re not going to be doing anything other than kettlebells from here on out, it’s just going to be a lot dryer in the meantime. Plus, it’s a great opportunity to learn more kettlebell movements to expand our fitness options!

It’s going to be a challenging week. We’ve got some great workouts planned, so be ready to get enough rest and recovery along with feeding our bodies some good food! Let’s Get Fit!

Daily Dose

Get{Strong}
C&J Practice
Then:
3×6 Split Jerk
3×10 BB Step Ups

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

ProTip Tuesday #6

Belly Breathing

Just a quick tutorial on belly breathing and it’s benefits. Enjoy!

Daily Dose

Get{Strong}
Oly Day!

Snatch Practice
Then:
3×10 Snatch Grip Press
3×10 Snatch Grip DL