Grip burnt?

How’s your grip?

A few people mentioned that their grips were a little fatigued and sore after yesterday’s farmer carries, how’s your grip doing?

Well, we’re going to work it just a little bit more today.

Don’t forget that it’s Bring a Friend week, so if you want to com check out the gym, let me know and we can schedule you a class! Also, Saturday the 1st we’re having a FREE Foundations Class for all new members! If you’d like to come check it out, it’s from 10-12. We’ll cover all the basics that we’ll be doing in class so that way when you start on Monday you’ll hit the ground running. Be ready to work! Again, message me to schedule that session and we’ll get you going!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×5 DL
4×12 Tri Kickback w/twist
Get{Fit}
EMOM 10:
ODD: 10 Chin Ups
EVEN: 10 Burpees

Superhero bodies pt. 1

FitCampers!

Just a couple quick announcements to get us rolling:

  • It’s Bring a Friend Week! I know you’ve all had so many people asking you what you’re doing to kick so much butt, now is the time to show them! Bring them all week, FOR FREE! Let’s have some fun!
  • Saturday the 1st, we’re having a FREE Foundations Class. This is a great time to have your friends that have come all week to take advantage of the free Foundations class and join us starting next month. Let’s get your friends and family healthy, happy, and kicking butt!

Men and body Image:

Something that I’ve noticed over the past few years is the increasing amount of rock hard, lean bodies that Hollywood claims are what men’s bodies should look like through some of these super hero movies that are coming out. I think that there’s a lot of pressure on men to look a certain way as well as women, but men just respond differently to that “ideal image”.

Just look up an image of He-Man and he was created in 1983!

A study performed last year interviewed approximately 116,000 men about their bodies, body satisfaction, weight and social pressure to look a certain way.  Of those men interviewed, about 40% of them are unhappy with their weight, 29% were unhappy with their bodies in general and 40% felt there was social pressure to look a certain way. In my estimation, that’s just the men who admitted it. Personally, I think that those numbers would be a lot higher if there also wasn’t social pressure for men to not admit how they’re really feeling about their bodies. But yes, there are some that just don’t care about what people think about them, must be nice to feel that way!

This isn’t something that is easy to talk about but, I’m not happy with my body either. Personally, I feel pressure (obviously put on by myself) to look a certain way and with these superhero movies coming out with totally ripped guys, it only adds to the self imposed pressure of “I’m a trainer, I should look like that.” Again, I know and accept that it’s all on me, but if I feel that way, I’m pretty sure that other men do too.

Whether society wants to admit it or not, the ideal body of men has changed over the past few years. Just take the chance to look up images of (a lot of the images may or may not be copyrighted, so I didn’t want to upload them here and get fined again):

  • Wolverine 2000 vs. 2013
  • Batman 1943 and 2016
  • Superman 1948 and 2016

Dad bod to ripped bod.

Don’t get me wrong, I’m not trying to diminish the fact that women experience way more pressure from society to look a certain way, I’m just trying to say that men feel it too. It’s only really been recent that the hyper-ripped version of these heroes have shown up. According to film critic A.O. Scott, the industry only reached “peak super hero” in 2013. It will be interesting to see how or if these versions of super heroes will affect the young men of the next generation.

“So what can I do?!?! How can I get that superhero body or am I destined to never have a 6 pack???”

Well, you aren’t destined to never have a 6 pack. All we can do is try our hardest to get our own personal genetics to present themselves in the best way possible. It just takes a lot of work and dedication, just like we talked about in Women in Fitness Part One and Part Two.

Next week, I’ll talk a bit about body fat percentage, what it takes to get there, and  some strategies to achieve those different levels of body fat.

To sum up today’s blog:

  1. There is pressure starting to build about societal perceptions of mens bodies, just as women have felt for the past 50-60 years or so.
  2. About 40% of men admitted that they aren’t happy with their bodies. Personally, I’m curious to see what the next generation of boys will think about their bodies with the new superhero images coming up.
  3. You can have that ripped body, if you want it, and we’ll talk a bit more about it next week.

Until then, let’s have a great week and start working on some simple habits to better our nutrition and our lives. If you need any help or guidance on setting up a solid nutrition program, head over to the Get Fit{Nutrition} page and read all about ProCoach. The next class will be starting in April sometime, so sign up now to reserve your spot. Sign up sheet is at the bottom of the Nutrition page.

Daily Dose

Get{Strong}
Oly Day!
Snatch Practice
Then:
3 RNDs:
12 Snatch Grip Press
100m Farmer Carry (AHAP)
12 Pull Ups

TGIF

It’s been an AMAZING week

Finally at the end of the high volume cycle and we’re moving on to the mid-volume/mid-intensity cycle next week. We’re going to be lifting a bit heavier, so be ready!

 

Not to make everyone jealous or anything, but that was my view last Saturday. (It was amazing)

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 Press
4×10 Floor GHD

Get{Fit}
AMRAP 15:
TGU’s
(Work up to a heavy single on each side)

Women and Strength Training Part 2

Last week we had the first installment of the Women in Strength Training post. In case you missed it, you can find it here. Today I’ll be wrapping it up with some thoughts on the subject.

Women in strength training have done a lot to change the idea of what the “image” of the female body should look like. But at the same time, it hasn’t done much to help.

People attack advertisements for the bodies of the models in them for being too “perfect” and that it’s detrimental to the standards of what women should have to reach in order to be “beautiful”. Then at the same time, those same people will go and mock someone for being “overweight”. It’s not the pictures themselves that are hurting, it’s how people perceive them. Women shouldn’t have to look at a picture and think, “That’s how I have to look in order to be beautiful.” It’s ok to have a tiny waist, and it’s ok to NOT have a tiny waist. Personally, I think that marketing campaigns should be more inclusive of all body types, as well as women in movies, TV shows, etc., but it’s also our jobs to modify how we respond to those photos.

There’s no such thing as the definitive body type and THAT’S what we all need to accept.

When we see images of other bodies, ripped or skinny (this also includes men and the six pack, underwear model type), for some reason our own judgmental hats get put on and we immediately start coming up with ways to put ourselves down, or put down the person in the image. Maybe it’s time that we start to accept that it’s our own insecurities that are bubbling up and they have nothing to do with the model in the picture. What we should do instead is, look in the mirror and see the amazing, confident, beautiful person looking back at us and say, “Oh good morning you sexy beast! You’re amazing and it’s time to dominate the day!”

Here’s just a few things to consider that might help out:

  1. Other people’s opinions of you don’t matter. AT ALL. There’s nothing that you can do to make everyone like you. Ever. So trying is an exercise in futility. If you want to put on muscle, put on muscle and be strong. If you want to be a size 0, well genetics comes first here and it may not be attainable, then work to be a size zero. People will say hurtful things, be unsupportive and sometimes even downright cruel, but forget them. Be PROUD of what you’re working for. BE PROUD of who you are and what you’ve done. BE PROUD that you’re chasing performance, a healthier lifestyle and a fitter body. Embrace your accomplishments.
  2. Focus on you. The thing with strength training and what we do at Get Fit{Camp} is that we’re not training to show off or look good, that’s just a side effect of being awesome. So don’t worry about what you see in those ads or photographs, or whatever other people say, worry about how you treat others and, more importantly, how you treat yourself. Your inner dialogue is the single most effective method to promote change, for the better or worse. What do you tell yourself when you look in the mirror or when you see those ads or pictures? That instantly will determine your mood and how your day goes. Start from within and work from there. One piece of advice that I’ve heard is to talk to yourself like you would a little girl. Would you ever tell a little girl that she’s not good enough or that she was fat? I highly doubt it.
  3. Ignore the haters. There’s always going to be people out there that will not like you, what you do or how you look. They don’t matter. I’d bet that when you first started lifting you may have thought that you’d get these massive arms and huge legs, and I’d also bet that you still don’t have them. I’d also bet that since you’ve started lifting that you’ve become more confident and never in a million years thought that you could dead lift the amount of weight that you’re currently lifting. It’s pretty amazing when you realize how far you’ve come since you first got started. If you’re still new, don’t worry, you’re going to be surprised when you hit that next deadlift PR(personal record) at how amazing you’re going to feel. Never let someone determine how you feel about your performance or your body.
  4. Self doubt will not be tolerated. There’s always going to be someone out there that’s better looking, stronger, more popular, have better hair, run faster than you or be the next top model. It doesn’t matter. It’s pretty easy for us to fall into that, “I’ll never be as good/better looking/have more hair/etc. as that other person.” I’m not saying that you should ignore those people and not have them in your life, just understand that you’re amazing the way that you are. If you follow people on social media that make you depressed about where you are, UNFOLLOW THEM. There’s NO reason to make yourself feel bad. Remember, social media only shows only the best part of other peoples lives. It’s photoshopped and filtered over to make their lives/bodies look as amazing as possible. It’s not real. You’re real!

I guess at the end of it all, you have to love you. You have to do you and whatever makes you happy. Cut out the negativity and embrace positive self talk. Keep chasing performance and challenge yourself to be better. You’ll be surprised at how amazing you are.

Daily Dose

Get{Gymnastics}
sPL
4×10 Front Scale Leg Lift

Get{Strong}
4×12 DL
4×12 Piston Press

Get{Fit}
4 RNDs NFT:
5 HPS
(Scale Up to HSS)
10 Pull Ups
15 Jumping Squats

FTF!

It’s Friday and FTF!

Don’t forget that today, there’s ONLY morning classes! I will be out of town and the gym will be closed. Thank you for understanding and I’ll see you all next week!

FTF

Last weeks Fast Tip Friday was still part of a challenge, that trend continues this week. This week we’re going to still walk a bit, but now we’re going to jog. So, since we were walking last week, 3 times a week for 20 minutes, this week we’re going to walk for 10 minutes and then jog for 10 minutes. We’re ever so slowly adding in a little more movement and intensity to this months movement challenge. So again, this week we’re going to walk for ten minutes and jog for ten minutes, three times during the week. Pull out your calendar and schedule it. Do it now, I’ll wait.

Got it? Good! Let’s get after it.

The hike last week was soooo beautiful. The air was so clear, we could see SF. You can’t really tell in the picture, but it’s there.

Daily Dose

Get[Gymnastics}
FL
SLS

Get{Strong}
4×12 Press
4×5 Neg. Chin Ups

Get{Fit}
3 RNDs:
7 Ring Dips
9 Box Jumps
400m Jog

Lunges…

This one may hurt a little…

As we’ve all discussed in the past, lunges suck. No matter what, they just crush our legs! So, that means that we should do more!

Hurray lunges!

Leah, showing us how much fun lunges are!

Don’t forget that there are only morning classes tomorrow!

Daily Dose

Get[Gymnastics}
MN
RC

Get{Strong}
4×12 DL
4×12 Skull Crushers

Get{Fit}
3 RNDs:
10 Curls
10 DB Walking Lunges
30 DU’s

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

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