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

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

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

ProTip Tuesday, Episode 4 – Red light, Green Light!

Red Light, Green Light!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
5×5 Press
4×12 SLDL

Get{Fit}
4 RNDs:
200m Sprints
10 Pull Ups
20 Sit Ups

Is your diet working for you?

FitCampers!

It’s been another great week and I’m proud of the hard work that you’re all putting in. This new high volume phase continues to help us make positive gains in strength as well as some muscular endurance. We’re going to be keeping this up for the next 5 weeks and then we’ll go back into the mid-volume/strength building phase. Something to keep in mind as we progress in the weeks is; we keep adding weight on our lifts. This “progressive overload” it’s called, will help us continue building some muscle, burning fat and helping us develop some muscular endurance for those Get Fit portions of the workouts. So let’s keep it up and keep getting strong!

Today we’re going to talk a bit about why the scale sucks, and how to know if your nutrition plan is working for you.

There are probably a few of you out there that have tried all kinds of diets; The Paleo Diet, Ketogenic, The Mediterranean Diet, Whole 30 etc. and probably lost some weight for a while. Then maybe after a while, it all came back. What’s the deal with that?

Well, fist things first. The scale is a liar. So is the BMI scale. If it were true, I’d be borderline obese and almost have obesity related diseases based on my height and weight. The scale just measures how much the Earth is pulling down on you. That’s it. Unless your scale has a body fat reader on it, which are also pretty flawed, it’s hard to tell if you’re making progress or not by building muscle and burning fat.

Our bodies are pretty complex machines with a LOT of different things going on in them at the same time. Some of these things we can’t measure, but some we can. So let’s dig in a bit to the things that we can “measure” to see if our nutrition plan is working for us.

The first thing that we can look at is, how are you feeling after meals? Are you satisfied? Are you still hungry? Do you feel “out of control” when you eat? Sometimes it’s hard to sit down and eat just one chip. Highly processed foods are packed with salty, sweet, and fatty goodness because that’s what our brains like! It’s instant gratification and our brains think that we should just eat it all! There’s a lot of chemicals and hormones that are released into your body that let’s your brain know that you’re full. Highly processed foods don’t do that. They don’t help release those hormones to let us know that we’ve eaten too much. With a good eating program, you’re eating slowly, calmly, taking breaths between each bite of real, unprocessed foods. By eating very slowly, you calm yourself and your brain and that helps you realize that you’re full.

If my diet is working for me, number two. You’re feeling more energetic! You hop out of bed and are ready to face the day. No more mashing the snooze button. No more 5 cups of coffee to feel normal. A good nutrition plan will help you feel like you’ve got energy to spare. You don’t need a mid-afternoon coffee or a nap and when you get into bed, you fall asleep pretty quickly. Through eating real, whole foods you’ll be getting more vitamins and minerals that will assist your body to function as properly as it should!

Number three. You’re sleeping much, much better. You’re not having trouble falling asleep any more. No more sleeping, but not kind of not sleeping type of thing. Your head hits the pillow and you’re out light a light until the next morning. There can be many reasons for not being able to sleep from stress to jet lag, but exercise and nutrition can also greatly affect your sleeping patterns. .

Then there is number four, your clothes. Now they’re starting to feel much looser! You might even have to put another hole in your belt to keep your pants on. Pants are looser around the waist, shirt sleeves feel like there’s some room to spare and you don’t dread that beach day with your friends anymore. Muscle and bone are denser than fat, so the scale might not be changing but your body sure is.

Your mood has drastically improved. You don’t feel as “hangry” any more. Your coworkers and family members don’t avoid you when you mention that you haven’t eaten in a couple hours. You also feel more confident, you make better choices in social situations and don’t care if someone says something about it, your goals become more clear, maybe you’re not feeling as depressed and much more motivated to try new things!

Six is my personal favorite, you’re feeling stronger and have much more endurance! Now you’re feeling like hiking that mountain that you were afraid of in the past. You put your hiking shoes on with energy and you’re ready to attack! Maybe you’re running farther in the same amount of time. Maybe you’re getting that first pull up that you’ve been chasing after.

The last one is super important to know if your nutrition plan is working for you. It feels more like a lifestyle rather than a diet. It’s hard to “diet”. There are so many restrictions, so many rules and things that can cause you to “fail”. It can be pretty stressful to diet. “Diet starts Monday!” How’s that working for you? You know you’re on a good plan when you make more good choices than bad ones. Then when you do make a bad one, you don’t kick your butt over it and you move on to the next day. You realize that it’s just a part of living and doing that occasionally to enjoy life is totally ok.

Here are some simple tips to help take your nutrition plan to the next level.

  1. Add, don’t subtract. Just add in good stuff like veggies, fruits, and lean meats. Get creative and have some fun with it. Trying to “avoid” things causes stress and can make you insane. Just add in the good things and just keep moving forward.
  2. Celebrate your progress. Any progress is good progress! If you never eat veggies and you add in one serving a day, HIGH FIVE!!! Great job, keep it up! When you’re ready and feeling confident about that one serving, go for two. Then, HIGH FIVE!!! Great job! Every little victory is a victory to be celebrated. Strive to be 1% better every single day, not perfect.
  3. Make very small goals if you have to. Sleep an extra 10 minutes. One serving of veggies a day. A glass of water instead of a soda. Any small step is a step in the right direction.

It’s that simple. Go over this list again and ask yourself if your nutrition plan is working for you. If it’s not, start with these three simple steps. Make small goals and attack!

If you need more help, the ProCoach Program is still on sale for the next two weeks at 50% off. That’s a $600 savings over the course of the year. If you have more questions, feel free to read more about the program here and of course you can call or email me and we can talk!

Let’s have a great weekend! See you all Monday.

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4×12 RDL
4×12 Sissy Squats

Get{Fit}
4 RNDs:
10 Chin Ups
10 Push Ups
10 Windshield Wipers

Monday 1/11/16

Monday!

I say this every week, but I love Mondays. It’s totally counter to most people, but I like the routine and also it sets me up for a good PMA (Positive Mental Attitude) for the week. It’s hard to be positive on a Monday, everyone loves the weekends, but if we could just shift our attitudes slightly it might make the week just that much better. So, let’s start this week off on a good note, and smile when our alarm goes off in the morning. It’s going to be a challenging week, so let’s eat enough, sleep enough and foam roll enough!

Let’s have some fun too!

Don’t forget that we’re bowling this Saturday, details to come!

IMG_1134

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Fit}
3×3 Press
3×12 Banded Shoulder Work

Get{Fit}
40-30-20-10
Wall Balls
DB Rows
Deadbug Sit Ups

Wednesday 10/28/15

Midweek motivation!

Tough workout yesterday! I’m sure that we’re all feeling a bit sore, so here some midweek motivation for you.

IMG_4506

Let’s be successful in our fitness goals! If you need help in setting achievable, realistic goals, I’m here. Bring your friends in for the rest of the week and help them set their own goals. Having a solid support structure and other people with similar goals will only help you to reach your own.

Daily Dose

Get{Gymnastics}
sPL
Evil Wheels

Get{Strong}
5×8 Bench
3×12 Tricep Kickback

Get{Fit}
4 RNDs:
“Who Needs Legs?”
400m Sprint
15 Front Squats
(15 min. Cap)

Monday 10/12/15

Monday!

It’s going to be a challenging week, let’s get ready to kick some butt! Because it is going to be a challenging week, be sure that you’re getting enough rest (sleep) and enough food into your body. It’s easy to think that you’re eating enough, but take the time to sit down and look at the food that you’re actually eating throughout the day. One easy way is to start a photo food journal. Every time that you eat or drink something, take a photo of it with your cell phone. That way you have an instantaneous recording of your meal. You won’t have to worry about writing it down, recording it, carrying a journal around or remembering what you ate for lunch later in the day. If we try to wait until later, our memories get fuzzy and it’s harder to be more precise with what we’ve eaten. Try that out this week as your weekly challenge. Every time you eat or drink, take a photo of it. If you want me to go through your choices with you, bring your phone into the gym with you and we can talk about your decisions and amounts. It helps to have another opinion!

 

IMG_472

It really is that simple. This chart can, in my opinion, be applied to just about anything. Work, diet, whatever, it all comes down to this easy equation. If you’re not happy, change something!

Daily Dose

Get[Gymnastics}
FL
SLS

Get{Strong}
3×5 Squat
3×12 Elevated Split Squat

Get{Fit}
8 RNDs:
5 Push Ups
10 Ring Chin Ups
20 Sit Ups

Friday 9/25/15

TGIF

80’s Rock Friday will be in full effect.  Be sure to have your vocals ready, I’m sure there will be some sing along songs that will pop up.  “DOOOON’T STOP BELEEEEEEVIN!!!”

Last day of #BAF, who’s coming with me?!  (Don’t let the impromptu karaoke scare your friends and family off…)

Gayle sent this to me, it was on the wall in the gym at the hotel she was visiting.  Truth bombs right there.

Truth!

Truth!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
3×5 DL
3×8 Pause Goblet Squat

Get{Fit}
4 RNDs:
15 Box Jumps
10 Piston Presses
5 Supine Ring Rows

Wednesday 9/23/15

Halfway through the week!

How are we doing so far?  It’s been a little bit of a challenging week, but so far so good! Let’s keep up the great work!

Don’t forget that it’s #BAF week! Who are you bringing? Remember that there’s a little prize at the end of the week for the person that brings the most amount of friends.  Get to work!

How are you doing on your weekly challenge?  Have you been keeping track and journaling?  Have you noticed any change in your mood or outlook on life?

My view this weekend.  Needless to say, it was difficult trying to convince myself to leave.

My view this weekend. Needless to say, it was difficult trying to convince myself to leave.

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
3×5 Bench
3×12 Ring Chin Ups

Get{Fit}
4 RNDs:
20 KB Swings (American)
15 Push Ups
200m Sprints
Rest 30 Sec.