Do the work.

Do the work.

Do the work.

The gym is a great place to get into shape. We lift heavy stuff, sprint a lot, work on mobility and flexibility, and talk about nutrition a lot so we can move better and be healthier long into the future.

Frankly, I think that what we do at Get Fit{Camp} is freaking amazing, I’m a little biased though. We cram an enormous amount of work into just 60 minutes of time. It’s been great seeing how well people are progressing through the Get{Gymnastics} portion of the Daily Dose with their mobility (aka, moving more efficiently through a greater range of motion under a load), flexibility (aka, passively moving through a greater range of motion) and improvements in bodyweight strength movements.

It’s also been pretty great seeing the enormous gains that people have been making with the Get{Strong} part of our Daily Dose. Being stronger has never hurt anyone or negatively impacted their lives. At some point after lifting weights for a while, you’ve probably moved something or picked something up that you’ve never been able to and thought, or even yelled, “FUNCTIONAL FITNESS!!!” (To those of you that aren’t a part of the gym, this usually happens when someone can pick up the plyo boxes and stack them without help.)

It’s also been pretty great seeing folks that have improved in the Get{Fit} part of our Daily Dose who have struggled in the past with just running the 200-meter warm up, to being able to do 400-meter sprint relays without rest. Not to mention being able to throw in doing a bunch of box jumps, wall balls, push-ups, pull-ups, sit-ups, or anything else that you all have dominated in the gym.

I’m blow away by the efforts in the gym. It’s an honor to be your coach.

Here comes the hard question… What are you doing outside of the gym to support that effort? (disclaimer: this isn’t pointed at any one person in particular, it’s just a general question for the reader to think about) It’s awesome that people are regularly going to the gym. Heck, the AVERAGE person at Get Fit {Camp} comes to the gym and kicks ass at least 3.6 times a week (when divided out between all members). That’s awesome! The question then begs, what are you doing the remaining 164.4 hours a week to support your goals?

164.4 hours is a huge amount of time. Let’s take out some of the basics, I’m just going to make some assumptions here so bear with me; let’s just say you’re sleeping 8 hours a night 7 nights a week (56 hours), you’re working 8 hours a day 5 days a week (40 hours), commuting 2 hours a day total (10 hours), maybe you watch a couple of TV shows a night 6 nights a week, I’m going to guess low here, (12 hours) etc. You see where this is going. Of course, there are other things there that might add into your time, this is where a time journal might benefit you to figure out exactly how you’re spending your time, if you take all of this away from the 164.4 hours, you’re left with a total of 46.4 more hours. That’s almost two days of free time. Again, these are just assumptions based on averages and might not include all of your activities, interests, family obligations, etc. What are you doing to fill that time to help you toward your fitness goals?

Are you taking time to meal plan and prep on Sundays? Taking the time in advance to figure out the menu for the week, shopping for the food and then chopping, grilling, packaging and general prep will not only save time throughout the week, it’ll help keep you on track and away from those “not-so-healthy” choices. This is something that we cover well into the ProCoach Program, along with other weekly habits to help with time and food management.

Are you stuck and frustrated on a movement? Some of the gymnastics movements can be really, really challenging at some point. You have a couple of options; you can step back a week, or even a whole level in the programming, or you can work on it more at home. You can work on push-ups at home. You can work on tuck holds or planks at home. You can work on single leg squat progressions at home. There are a lot of different things that you can do on your own time to improve. If you’re stuck on something, just ask me. I’m more than happy to give you some things to work on at home but YOU have to dedicate time to it and do the work.

Having trouble with mobility or flexibility? Another thing that you can work on at home. Take every opportunity to sit in a full squat, or bend over and touch your toes, or while you’re watching TV you can kick your leg up on the back of a chair or the couch and work on hamstring flexibility, and you can do some of your strength movements as well while commercials are going (no one watches those anyway) or while you’re waiting for dinner to cook.

The point is, there’s a lot that you can do in your free time. It’s up to you to step up and do the extra work to reach your goals. I’m here to help, ask me questions, ask for tips, as Jerry Maguire famously said, “Help me help you!”

Let’s have a great week!

Daily Dose

C&J Practice
3 RNDs:
8 Jerks
8 Good Mornings
8 Pull Ups
100m Offset Carry


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