Halfway through!

Hip Hop Hump Day!

I know, I know, it’s not everyone’s favorite day but, I LOVE 2000’s hip hop. Let’s just get through the day with a smile on our face!

Teamwork is the best work! Dave, lending a hand to Amy.

Daily Dose

Get{Strong}
Snatch Practice
Then:
3 RNDs, 12 reps each NFT:
Two point DB Row
Elevated Lunge (L&R)
Neutral Grip Pull Ups

Not too awful!

A good start!

Yesterday wasn’t too terrible! We’re off and running, let’s keep the week going solid and keep Getting{Fit}!

Jessica laughs when I tell her to add weight…

Daily Dose

Get{Gymnastics}
sPL
4×8 SLDL

Get{Strong}
4×12 Bench
4×10 L-Sit Leg Lift

Get{Fit}
3 RNDs:
1 Min. KB Swings
Rest 30 sec.
1 Min Alternating
Rest 30 sec.

Women and Strength Training

FitCampers!

We’ve got a great week planned out programming wise, so let’s get in the gym, give what we’ve got while we’re here and focus on eating as good as we possibly can! If you need help with that last part, click here and apply at the bottom of the page!

Don’t forget that there are no night classes Friday night, so please plan your workouts accordingly!

Women and strength training (part 1): 

This will be a two-part post, there’s a lot to cover and I’d like everyone (both men and women) to consider the points made here.

As a coach, I hear a lot from women about the fear of getting “big and bulky” from lifting weights. There are a lot of myths that revolve around this topic in the strength and conditioning world and it’s time that we talk about it.

Most women seem to think that if they even look at a barbell that they are going to become The Incredible Hulk and that they’ll loose their femininity. Personally, I think strength only exemplifies femininity, and I’ll explain why. Don’t worry men, I’ll have a blog or two for you as well. These next two are dedicated to the ladies.

A quick summary of the myths in this article:

  1. Lifting weights will make you huge and masculine.
  2. Women only tone. Men only bulk.
  3. Toning, sculpting and firming are totally different things.
  4. Women should never lift free weights.
  5. If women use their leg and butt muscles, they’ll get too big.
  6. Weight training turns fat into muscle.
  7. Lifting too heavy of weights will make a women “bulky”, so they should only lift light.

“Women are not a special population. They are half the population.” Mark Rippetoe.

What Coach Rip was saying here, is that women DO respond to heavy lifting. However, women get the best results when they train for performance, like we do at GetFit{Camp} , because even though women do respond differently to weight training than men, there is no difference in the quality of exercise that they need to be involved in to cause their bodies to change. The media has done a great job of perpetrating the myths of what those different responses are.

How to get there is really right in front of our faces, the results in terms of performance and body image (yes, we care about how we look naked), and the sad fact is that most of the population lacks the mental fortitude to do it. The “easy” way of circuit programs, low intensity machine based workouts, and “body sculpting” sessions are much easier to sell than busting your butt.

The fact remains that the body image that we’re seeking; the flat stomach, the curvy bottom half, and “long, lean” muscle that is sold to the public, is best found while chasing performance and a SOLID nutrition program. People tend to put the cart before the horse in that they put appearances first without thinking about the training to get yourself there. I have no doubt that I can add 50 pounds to your squat in a few months, but I don’t know how to get that C-shaped butt that everyone loves without making your squat better. If you want better arms, there’s no diet plan, no high intensity circuit class, no juice cleanse will get you there unless you do some sort of resistance training. You want better looking arms with that, “long, lean, tight arm” look, you have to improve your push ups. Get better at benching. Get better at dips. That will pretty much guarantee that you’ll get those great looking arms that everyone talks about. Chase performance and the aesthetics will come. (Don’t worry, I’ll get to the “too masculine” argument in a minute)

The appearance that you’re looking for will not change unless your performance does. That is what we program for and why we keep track of all of our lifts, times and gymnastics movements. For instance, remember how hard it was the first time that you did a 30 second tuck hold for 4 rounds? Now that you’ve moved on to the bent hollow rocks, those tuck holds probably look pretty dang easy. Your performance has improved and I’m sure that your waist has tightened up a bit as well as a result of getting better at something. Your genetics are best expressed when you’re performing at your highest level, and this is only achievable when you’re involved in a program that is solely based on getting you to perform at your highest level. It’s hard to get your best-looking body without resistance training at your (emphasis on your because it’s all relative and constantly changing) highest level.

You can’t get longer muscles. Without physically detaching your muscles from your bones and reattaching somewhere else, there’s no such thing as “longer” muscles. Let’s get that marketing term out of here, that’s just silly. As far as “firming and toning” goes, there is only hard work and eating better. Muscles don’t get toner, you get leaner.

I’m sure that a few of you have seen some of the top competitor females and have seen their larger muscles and leaner bodies and thought, “OMG, I’m going to get HUGE from lifting.” Those women have taken DRASTIC measures to get to that point through very strict diets, very specific programs, and very specific supplementation. These particular women train every day, they have nutritionists and cooks preparing food for them, they’re supremely dedicated to their sport, and lastly, they don’t give a sh*t what people think about them or their bodies. I think that last thing some something that we ALL can learn from…

These are just a few of the popular myths that are, for some reason, continued to be pushed on women in the fitness industry. To sum up:

  • You will not become HUGE by lifting weights.
  • The fastest route to being fit is through chasing performance.
  • Lifting heavy will NOT make you manly.
  • A fit looking, athletic body will come only through consistent hard work and a consistent eating habits.

Women fear being physically strong because our culture has put so much emphasis on what the female form should look like. Men find security in knowing that women need men to can take care of them and if a woman is stronger than they are, they might not feel needed as much. So they pressure women to not get stronger out of fear. Women don’t like other women being stronger, because they are afraid or unwilling to put in the effort that the other woman has to break the mold as far as what “feminine” means. When at the end of the day, a woman should do whatever she wants to make herself feel good and not care what others think.

I’ll be digging in a bit more in the next installment of this post, so feel free to discuss with me your thoughts!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 OHS
4×12 Pull Ups

Get{Fit}
4 RNDs:
200m Sprint
10 Push Press
20 Sit Ups

TGIF and FTF

TGIF!

It’s been a tough week and I’m glad that it’s Friday. It’s been a relatively slow week attendance wise though. I know that life happens and we all get sick, or busy with work or school, I’m just wondering what I can do to help with keeping consistency up? I’ve asked in the last ProTip Tuesday, but I’ll ask again, what can I do to help you? What questions do you have? What do you need some extra guidance with? I’m here to help you, so just ask!

Fast Tip Friday!

Last week we had a challenge for our Fast Tip Friday, and that was to walk three times a week for ten minutes. How’d that go for you? How many of you got your three short walks in? It was a challenge to “find the time” until I realized, it’s ten freaking minutes. Seriously, who doesn’t have ten minutes three times a week? So, I just got up and did it, even if it was just walking around the block at the gym or at home.

This week, we’re going to step it up a little bit. This might take a little bit more planning on our parts, but it’ll be worth it in the end and you’ll feel better. This week we’re going to walk three times a week for 20 minutes. It’s still not a lot of time or energy and I think that it’s something that we can all easily accomplish if we just decide to make it a priority. Schedule it into your day just like you do with your workouts, meals, work and whatever else you may have. Ask yourself, “Do I really have 20 minutes, three times a week or am I just choosing to watch TV (or whatever else you may be doing) instead?” We all have the choice, let’s choose to be more active just one hour per week.

That’s it this week folks, let’s have a great weekend, stay safe, be active and have fun!

Daily Dose

Get{Gymnastics}
sPL
4×12 Pull Ups

Get{Strong}
4×12 DL
4×12 Tricep Kick Back

Get{Fit}
AMRAP 10:
10 Renegade Rows
30 Double Unders

Tumble weeds…

Where was everyone?

Yesterday was a pretty lean day gym wise. Was it the running? The lunges? The squats? My breath..?

Let’s try to maintain that consistency. Frequency/consistency of training is the real key to success! Let’s stay in it!

Daily Dose

Get{Strong}
C&J Practice
Then:
3×12 DB Piston Press
3xME L-Sit

Halfway through!

Hump day!

It’s been a pretty great week so far, and today is going to push the boundaries just a little bit. Hope your legs are ready!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 OHS

Get{Fit}
3 RNDs NFT:
5 Neg. Chin Ups
20m Walking Lunges
400m Jog

Chill Monday…

…tough Tuesday!

Today is going to be a little more challenging than yesterday! Let’s stay focused and in it though!

Quick update, no hike on the 18th. Also, there will be no night classes on the 17th.

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
4×12 OH Press
4×12 DB Row

Get{Fit}
3 RNDs:
10 Pull Ups
100m Sprints
10 Shoot throughs
100m Sprint
10 Leg Lifts

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

Friyay!

Woohoo!

TGIF and it’s a hiking weekend! Let’s get out and go for a walk. Who’s coming with me?!

Daily Dose

Get{Strong}
Oly Day!
Snatch Practice
Then:
3×12 Snatch Grip Press
3×12 Good Mornings
3 Neg. Pull Ups after each RND

Thursday!

Almost hike day!

I don’t know about you, but I’m getting pretty excited about this hike! Even if it’s a short one, it’ll be good to get out, get some fresh air, move the legs a bit and enjoy nature. I haven’t decided on a location yet, so I’m open for suggestions. We can meet somewhere neutral or at the gym, depending on where we decide to go. Then we can go out for some brunch and hang out time!

Let me know what locations you’re thinking!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 Pause Squats
4×12 DB Rows

Get{Fit}
4 RNDs:
200m Sprints
10 Box Jumps
10 KB Push Press L&R