Thursday!

Tough week but…

…the rain is coming again. So, that means that we’ll probably not be running as much again. I just wanted to get a few runs in while the weather was nice. Looks like we’re going to be getting another whole week of rain! I hope that everyone got their floaties out!

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

Just a quick heads up as I forgot to mention this, the gym will be closed Monday for Presidents’ day!

Let’s go out and play again! Looks like it’s going to be raining for the next couple weeks, so maybe a hike wouldn’t be the best idea, so how about some pool? We can meet at the pool hall on Almaden again and play. Who’s down?! I’m thinking Saturday, the 25th.

Daily Dose

Get[Gymnastics}
MN
RC

Get{Strong}
4×12 Press
4×12 DB Fly

Get{Fit}
4 RNDs NFT:
20 KB Swings
15 Push Ups
10 Leg Lifts

ProTip Tuesday, Episode 14 – 37 Minutes

37 Minutes?

What’s he talking about?! Guess you’ll have to watch and see!

Daily Dose

Get{Gymnastics}
sPL
4×8 Front Scale

Get{Strong}
4×12 DL
4×12 Pike PU

Get{Fit}
4 RNDs:
200m Sprints
100m Suitcase Carry
20 Sit Ups

ProTip Tuesday – Drinking Challenge Week 2

Week 2!

We’re into week two of the drinking challenge, how’s it going for you so far?

Do you feel like you’re starting to make better choices? Are you asking better questions? Are you reading labels?

In case you missed the video on the first week, click here to watch it and catch up a bit.
Here is the video for week two, giving you tips on questions to ask yourself and some thoughts about the process.

As always, if you need help with these challenges, how to develop better strategies for implementation, or anything else, please don’t hesitate to ask.

If you need help with nutrition, we’re having our new ProCoach class starting on Monday February 27th. The last day to sign up is on Friday the 24th to join the class. If you sign up by Friday the 10th, that’s THIS FRIDAY, you’ll save 20% on the entire year program. Click here to join the class and change your life, do it today!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 Back Squat
4×12 DB Row

Get{Fit}
4 RNDs:
20 Alternating KB Swings
10 KB Swings
10 Swings L
10 Swings R
Rest 1 min.

TGIF

Whew!

It’s been a great week and I don’t know about you, but I’m pretty glad for it being Friday. There are more than one sore muscles on my body! Enjoy your weekend!

Fast Tip Friday!

This months FTF is a new series on quick cooking tips! Here are the first five:

  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.

That’s it for this week, there will be 5 more next week!

In case you missed it, here’s the ProTip Tuesday about the drinking challenge! Get involved and let me know how it’s going!

Daily Dose

Get{Gymnastics}
sPL
4×12 Pull Up

Get{Strong}
4×12 DL
4×12 Elevated Lunge (6L & 6R)

Get{Fit}
15-12-9
Push Press
Box Jump
Russian Twist

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)

 

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 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

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

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