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

Time and Money

Popular excuses for not working out…

In a recent post on Facebook, Robb Wolf talks about the excuses people make to not eat healthy and work out. This post goes into great detail about how it IS possible to both find the time and money for working out. And in most cases, it’s MUCH cheaper to eat real whole foods than it is to eat junk food.

Give this a read and really think about the challenge at the end of the article. Where are you spending your money and what can you do to start eating REAL food. Thanks to Robb Wolf, one of the people that inspire me daily, for reasoning this out so well.

Daily Dose

Get{Strong}
Oly Day!
3 RM C&J
Then:
3×10 Muscle Clean
4×12 DB Decline Bench

Trying to Keep Cool!

Summer time!

It’s been warm, I think it’s time for a BBQ. Who’d like to go to Vasona for a BBQ? We can get there early, bring a few games and just hang out. Let me know if that sounds fun and I’ll plan something official.

summer-bbq-party-clip-art-free

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
5×3 DL

Get{Fit}
EMOM 16:
15 Ring Rows
10 Box Jumps

Wednesday 8/12/15

Halfway there!

It’s midweek ya’ll!  How are we feeling?  I’m pretty sore but feeling good!  Accidentally typed that as “food” and almost left it because it seems like all I do now is eat.  Doing a Whole 30 and The Zone has been a challenge, but one well worth it.  I feel better and have much more energy.  It’s been a great month so far sticking to the plan and hasn’t always been easy, but it’s starting to show.  Maybe I’ll do this more often…

Announcements

This Saturday from 11-3 I’ll be at The Vitamin Shoppe on the corner of Santa Teresa and Blossom Hill for a health fair that they are hosting.  There will be free swag bags and a a couple smart guys there that can answer all your questions about the supplements that you are taking, might want to take, or should be taking.  Please let me know by Wednesday if you are able to make it.  It would be fun to have you all come by with your Get Fit{Camp} shirts on and show your support!  Let’s grow this gym!  Also, if you’ve got your testimonial letter together, please shoot that over to me as well, I’d Love to have a few of those for the event.  Thanks in advance!

It’s a bit early, but I might as well give you all heads up, the gym will be closed Labor Day Weekend.  That will be from the Friday the 4th to Monday (Labor Day) the 7th.  Again, it’s a little early but I just wanted to get ahead of the game.

Who wants to do the Wipeout Run?!  This looks like so much fun, we have to register before the 13th, otherwise the prices will go up.   Let me know asap and we’ll all register and start working on themes of costumes!  Right now it’s $67 and it will go up to $72 after the 13th, so let’s get on it.  Let’s go have some fun!

#truthbombs

#truthbombs

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
5×8@65%
Press
3×12
Piston Presses
High Pull

Get{Fit}
3 RNDs:
15 HPC
200m Sprint

Monday 7/27/15

Woohoo!  It’s a new week!

I love Mondays.  It’s the best day of the week simply because we get to start all over again.  We get to work on new projects or finish up some old ones.  It means that we’re all rested up from the weekend and we’re ready to bust our butts in the gym again and keep making those gainzzz!

I don’t know about you, but I’m already noticing a difference in my leanness.  Lifting heavy and often is a surprisingly good way to burn some fat and build up that “toned” body that we’re looking for.  Keep in mind that “Tone” is nothing but some lean muscle mass.  Just stick with it and I guarantee that you’ll like the results.  If you don’t remember (Here is the link to the blog where I wrote up a lot about it, plus a few links to help guide you a bit more), I’ve been talking up The Zone a lot lately.  It’s a lot of weighing and measuring my food and keeping track of how much I eat and something that I discovered is how massively inconsistent that I am when it comes to eating.  Some days I eat too much and others, waaaay too little.  No wonder it’s hard to get the results that I’m looking for when consistency isn’t there.  Getting in the gym consistently (3 times a week at the bare minimum) is super important, just like eating consistently and enough!

I get it, it’s hard.  There’s always something going on with work or school or kids or whatever, but it is so important to our health and our goals that we make the time to workout and eat properly and consistently.

Personally, I’ve found that I get all wrapped up in whatever I’m doing and I loose track of time and forget to eat.  The end of the day comes around and suddenly I find that I have to eat like 8 blocks of food still and it’s bed time!  That’s not good.  So, I’ve started to set reminders on my phone.  Every couple hours I have a notification go off telling me that it’s time to eat again.  Yes, it sounds insane.  But, that’s what I have to do to reach the goals that I want.  I only bold and italicize that because my goals my be different than yours.  Really evaluate what you want and we can sit down together and figure out a path to get there.  That’s what I’m here for.

Let’s get to work.

  

 
Busy 6:30 classes! 

 

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}

6×15 @50% Bench
3×8
Chin Up Negatives
3×15
DB Flyes
Finisher

 

Tuesday 6/30/15

Strength Day

So today we’re going to do something a little bit different, just for fun.  We’re going to work up to about 90-95% of a 1RM of a Split Jerk.  I’d say we can work up to the full 100%, but since that would require dropping of weights, (and we don’t want to perturb our neighbors) we’re going to work up to something that we can safely lower back down to our shoulders.  Heavy but safe.  We’ll work on form for about 5-10 minutes, then start digging into some weight.  This will be fun!  I’m excited to see what we can do after all this mobility and core strengthening that we’ve been doing.

A great series breaking down the Split Jerk by Diane Fu.

A great series breaking down the Split Jerk by Diane Fu.

Hey, it’s day 2 of The Zone!  How’s that going for you?

Announcement!

The gym will only be having morning classes on Friday, July 3rd in observance of the Fourth of July.  Go out and have some fun, be safe though!  Also, NO FIREWORKS!  It’s way too dry out there.

Daily Dose

Get{Gymnastics}
SL
HBP
SLS

Get{Fit}
5,5,3,3,1,1,1
Split Jerk

Monday 6/29/15

Aaaaaand We’re Back!

I just wanted to say thank you to everyone for your patience with me being on vacation for the week.  I had a GREAT time chillin out in the middle of nowhere and tasting wine, playing golf, hanging out in the amazing back yard playing corn hole and reading books.  Ok, there may have been some not so great food being eaten in there as well, but let’s not talk about that.  Diet starts Monday! Oh wait, that’s today!

On that note, let’s talk a bit about diet.  As most of you know, I talk a lot about clean eating and following a Whole 30 type program.  It sounds like a lot of you have a grip on the types of foods to eat.  If you don’t have that understanding just yet, that’s perfectly fine.  This will help out a lot.  It has a lot of information that will help you out in determining what to eat.

I think though that the main issue is looking at HOW much to eat, too much, or even too little!  Yes, eating too little can keep us from our goals as well.  That’s where doing some weighing and measuring can come into play and help out.  I’m going to start working in The Zone.  I know that a lot of people are against weighing and measuring your food, I am as well, to an extent.  Having a healthy relationship with your food is SUPER important, however sometimes it important to step back and take a look at your goals and what you’re doing to achieve them.  Just like we measure our progress in the gym with our weights and times, we should probably do the same in the kitchen until we can glance at our food and know if we’re eating too much or to little.  It’s hard to say if we are until we have a measurable scale to determine that.

Crossfit has put out an open journal on the basics of The Zone.  Give this a read and keep in mind that it’s the absolute basics.  If you head over to The Zone’s website, there is a body fat calculator that you can plug in some measurements that will help you determine your body type and it will also give you suggestions on how many blocks that you need to eat daily.  Also, this article is a quick and easy read to help with your understanding of how the Zone works.  They also linked to a pretty comprehensive list of foods and their measurements of blocks.

Keep in mind that The Zone is just another way to weigh and measure your food.  There are plenty of other options out there that will help you in this, (Shakeology has one, Jenny Craig, Flexible Dieting solutions, etc.) I just know that there are a lot of Crossfitters that have found success in using a Paleo Zone type diet.  Both competitive athletes as well as the casual Crossfitter that just wants to look better and be healthier.

At the end of the day, you just have to determine what your goals are and go from there.  If you’re not tracking what you’re doing workout wise, what weights you’re using, what times you’re doing the workouts in, you’re never going to know if you’re improving or not.  Just like if you’re not tracking how much you’re eating or NOT eating, it’s hard to determine why we’re not reaching our goals.

If you need help or have any questions about The Zone, Whole 30 or even setting some health or performance goals, feel free to reach out to me.  Let’s get each other on track and keep us there.

It was a great weekend!

It was a great weekend!

Announcement!

The gym will only be having morning classes on Friday, July 3rd in observance of the Fourth of July.  Go out and have some fun, be safe though!  Also, NO FIREWORKS!  It’s way too dry out there.

Daily Dose

Get{Gymnastics}
FL
sPL
RC

Get{Fit}
5 RNDs:
10 Pull Ups
20 KB Swings
30 Sit Ups

Monday 6/1/15

June!

It’s June already!  Man, time flies when we’re having fun.  So, last week was a tough but excellent week.  Got some Hero wod’s in, put some new numbers up on the leader board, and had just a few sore muscles.  This week is going to be another fun week.  We’ve got some good workouts planned and two different movements that we’ll be doing on our Manna days, so be ready for that.  It’s going to be a good week, let’s get in here and have some fun.

The following is a list of foods that may contain gluten.  I found this list to be pretty exhaustive, informative and surprising as well.  Even if you’re not gluten intolerant, i.e. celiacs, you may be sensitive to it and it’s hard to tell unless you cut it all out for a while, at least 30-60 days, and then reintroduce it.  Should you be considering doing a Whole 30, or any kind of exclusionary diet for that matter, that would be a good way to get started in finding if you’re sensitive to it or not.  If you have any questions about doing something along those lines, don’t hesitate to ask and I’ll help you out!  Give this a read and see if you’ve been accidentally ingesting gluten.

IMG_3970

This week we’re going to have a challenge.  This isn’t a challenge to win anything, it’s just a way for you to try to make yourself healthier, fitter, and much more rested.

As most of you know, I love sleep and talk about it often and it’s importance in our health and recovery.  This week, the challenge is to do a combination of things.  This will be difficult for some of you as your current lifestyle, careers, families, etc. can get in the way of it, but I’m asking you to try as hard as you can to follow these three simple steps to help you in your nighttime routine.  They are as follows:

1. Come up with a nighttime routine.  Mine is pretty simple.  Brush my teeth, take my liquid zinc and magnesium with some BCAA’s, crawl into bed.  That’s pretty much it.  Admittedly, I don’t have as many things that I need to take care of as other people; no contacts, no hair, no make up, but that shouldn’t stop you from simplifying as much as you can to make it a short and productive process.  Bedtime!
2.  Turn off all electronics before bed and read for 30 minutes before closing your eyes.  What I want to stress here is getting totally ready for bed before you do this, so you can just flip off the light and go to sleep.  I suggest a fiction book of some sort.  The reason being is that non-fiction tends to get your mind going, like being in a classroom type setting where your brain is moving and you’re learning something.  Fiction tends to turn on the creative side of the brain and will help you “problem solve” in your sleep.  I’ve found that reading fiction before bed really helps me relax, have better and deeper sleep and feel great in the mornings.
3. Keep your phone/tablet charging in a different room.  Avoid the, “I’m just going to check my facebook/instagram/email/snapchat/game notifications/how many steps I took/whatever else doesn’t matter” stuff before bed and immediately in the morning.  Too many times do we stay up longer because we’re laying in bed looking at mindless garbage and wasting sleeping opportunities, then in the morning immediately looking at that same stuff that does nothing to get your mind going in the morning.

There you have it, three simple steps to do before bed.  I’ll cover morning routines in another post but for now, let’s focus on getting into bed and turning our brains off before we go to sleep.  In the long run, sleep will always be the best thing for you in your training and recovery.

Daily Dose

Get{Gymnastics}
FL
sPL
RC

Get{Fit}
3 RNDs of:
1 Minute for Max Reps:
Wall Balls
Double Unders
30 sec rest between

Tuesday 4/21/15

Evil Vegetable Oil?

Vegetable oils became a staple in our diets back in the 60’s and 70’s when saturated fats got a pretty bad reputation based on some lousy science.  But we know now that saturated fats are not only an important part of our diets, but they are very important for our health as well.  Today we’ll talk a little bit about what vegetable oils are, why they aren’t that great for us and what are the better options.

What are vegetable/seed oils?
Here is a good list of oils to avoid:

  • Canola Oil
  • Corn Oil
  • Soybean Oil
  • “Vegetable” oil
  • Peanut Oil
  • Sunflower Oil
  • Safflower Oil
  • Cottonseed Oil
  • Grapeseed Oil
  • Margarine
  • Shortening
  • Any fake butter substitutes

When it comes to the butter substitutes, would you rather have something made by cows or made by scientists in a lab?  I know what I would choose…

Why should we avoid them?
Starting at the beginning, they are heavily, heavily processed.  Anything that requires petroleum products and deodorizing in order to make, I’ll avoid as much as I can.
They are also very high in polyunsaturated fats.  Those are the bad ones, they are the fats that oxidize at high heat and cause inflammation and mutation in cells.  That oxidation is linked to all sorts of issues from cancer, heart disease, endrometriosis, PCOS, etc.  Avoid polyunsaturated fats.  When shopping for oils, look at the labels for the broken down fat contents, saturated (good fat), monounsaturated (good fat), and polyunsaturated (bad fat).  If there is more poly over anything else, leave it at the store.  DO NOT BUY.  They will also market them as healthy simply because they have omega 3’s and omega 6’s in them.  Omega 3 fatty acids are the ones that you want, not 6’s.  They oxidize easily as well and also cause inflammation.

What should I use instead?
Here is a list of great oils to use:
• Coconut Oil (Use expeller-pressed to avoid a coconut flavor)
• Tallow
• Lard
• Butter
• Palm Oil (Although, please find from a sustainable source as so much palm oil today is being harvested in horrific ways. When in doubt just stick with coconut oil.)
• Extra-Virgin Olive Oil (Great for non-heat dishes like salad dressings, humus, mayo, etc. Can be used in cooking at lower temperatures or when combined with another saturated fat like butter or coconut oil.)
• Avocado Oil (Great for non-heat dishes)
• Other fats (not necessarily for cooking, but essential to good health) include meats, eggs, dairy, and fish (nuts are also good in moderation as they have a high level of polyunsaturated fats).

Personally, I use a lot of coconut oil.  Surprisingly enough, there isn’t a coconut flavor to it.  It’s very mellow and it adds amazing taste to whatever you cook it in.  I’m not very adept at explaining flavors of things, but I can usually tell the difference of eggs cooked in coconut oil versus olive oil or butter.  Although, eggs cooked in some grass fed butter is pretty amazing as well.

So, that’s about it.  Avoid vegetable oils because they cause inflammation and are extremely processed, and personally, I think they taste terrible compared to the better alternatives.  Find a real, quality olive or coconut oil to cook with and some other amazing verity of oils like avocado, truffle, or even macadamia, to use for salads or dips.  Look for high monounsaturated and saturated fats.  Experiment and enjoy!

Daily Dose

Get{Gymnastics}
SL 5×16 reps
10 Hip Circle
HBP 5×8 reps
10 German Arm Swings
SLS 5×8 reps
10 Skiiers

Get{Fit}
EMOM 12:
ODD: 15 Box Jumps
EVEN: 15 Pull Ups

Thursday 4/16/15

New Sports

I mentioned in the last blog post that one thing to aid in our fitness was to learn and play a new sport.  Have you looked into that yet?  What sport seems interesting to you?  Frisbee golf?  Cycling? Rock Climbing?  Ice Fishing?  Post in the comments what sport you’re going to learn this weekend!

This is ice fishing that I could get behind...

This is ice fishing that I could get behind…

Daily Dose

Get{Gymnastics}
SL 5×20 reps
10 Hip Circle
HBP 5×15 reps
10 German Arm Swings
SLS 5×15 reps
10 Skiiers

Get{Fit}
4x400m Sprints
Equal Work/Rest