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

A gallon of water

Big water bottles

I’m going to start aiming for a gallon a day. I have my trusty Nalgene water bottle that’s a liter and I refill it all the time, but honestly, I’m not so good at keeping track of how many times I’ve filled it and emptied it. So, I’m going to order a gallon drinking bottle and see how I do on a daily basis. Who wants to try with me?

Check out some on Amazon, here.

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4×12 DL
4×12 DB Pull Over

Get{Fit}
15-12-9 (NFT):
DB Thrusters
Band Anti Rotation (L&R)
200m Run

Maslow’s hierarchy of needs

FitCampers!

Just a couple quick announcements before we get started on today’s subject:

We have a gym event coming up on the 25th! Let’s get together, play some pool and have a couple adult recreational beverages. Let me know if you’re coming by Thursday the 25th so I can organize the time! I’m thinking around 6:00pm.

My birthday is coming up on March 5th! Woohoo! I’d love to schedule a hike with everyone, and then have some brunch afterward, weather depending of course. We’ve had a pretty wet winter, so it’s hard to say what it’s going to look like by March 4th, so keep that morning open for a fun hike and brunch.

Next Saturday, the 25th, is also a FREE Foundations Class from 10-12 (appointment required)! All new members will get to try out a free foundations class, learn all of the basic barbell movements, and then the following week is free for Bring a Friend week! Be sure to let all your friends and family know, or heck even strangers, that they get to try out our awesome program for FREE. Have them reach out to me to reserve their space!

We’re going to be having some changes coming up soon in the gym! A new referral program, a few forms to fill out, a new pricing structure for new members coming in (also some corporate pricing for local businesses), and an upcoming survey to find how to better fulfill your needs and help guide the future of the gym. This is going to be pretty important, and the more people that fill out the survey, the better I can set up the gym, programming, systems, and features that the gym can offer. Be on the lookout in the next week.

Maslow’s Hierarchy of Needs:

Abraham Maslow wrote a paper in 1943, “A Theory in Human Motivation”. He wanted to study the top 1% of people in the world that were the top thinkers, changers, and leaders in the world to see what made them so special. He thought that trying to study the mentally ill or neurotic people would only produce sick psychology and philosophy. Interesting thought.

The pyramid below is a visual of what he thought were the most basic needs at the bottom, to the higher thought processes at the top. (Bear in mind that this might vary based on cultural, regional and geopolitical needs, and might not be universal. This is just for a thinking exercise.)

Used with permission, FireflySixtySeven, Wikipedia.

Someone shared this the other day and it got me thinking. At the base of the pyramid, we can see that the foundation of this whole thing is, physiological needs. This sort of piqued my interest because I think that it’s something that we don’t really realize that we have pretty easy, the basic need for food, water, air, health, clothing, and shelter.

I think that it’s pretty easy for us to look at other people, who may have nicer things than us, and think that we’re not very well off. To me, that can throw off the whole balance of the pyramid. Is it ok to want nicer “things”? Absolutely! At the same time, I think that it’s important to be grateful for what we do have though, while we work toward the “nicer” things that we want. We can get deeper into things like, “The Secret” or “The Law of Attraction” but, I’ll let you research that on your own. The basic summary of these philosophies is pretty simple (though I do recommend reading deeper into it), whatever you focus on is what you bring into your life. If you keep focusing on the lack of whatever it is you have in your life, you’ll keep attracting the lack of that thing. Focusing on being grateful for what you have, that you have that thing in abundance, and more of it will come to you. Build the base of that pyramid strong, then move up. Keep seeing yourself as a healthy, strong individual with enough food, water, and shelter.

Once you’ve got the physiological needs down, now we can work on safety. A few things that can be found in safety are; personal security, financial security, health and well-being (which is what we work on in Get Fit{Camp}), and safety nets against accidents/illness (insurance). Some of these are much more complex than I’d like to dig into in this blog, so we’ll just talk about the health and well-being aspect. Just remember that what we focus on is what we attract. We have a lot that we can do for health and well-being, we can go to the gym and learn to be fit, we can learn to eat better, and we can learn how to meditate to calm our minds. Physical and mental health are pretty darn important to a healthy and happy lifestyle.

Humans are social creatures, we yearn to have our “pack” or “tribe” and that’s why love is next. Once we’ve gotten our basic needs met and we’re feeling safe, then we can focus on thriving by being surrounded by friends and family or those that challenge us to be the best versions of ourselves. Relating this to the gym, that’s why having our group classes is so important to our success. We have created an environment where we all support each other and genuinely care about each other’s success. We cheer each other on, challenge each other to be better or lift more, and we support each other when we need it most. I’m very proud of the community that we have at Get Fit{Camp} and you all should be too, because you are the ones that make it happen.

Once we have that “tribe”, that will launch us to the next step, esteem. How many times have you walked into the gym, having a bad day or not feeling so great about yourself but, walked out feeling pretty darn fantastic? Personally, more times than I can count. Our tribe helps to contribute to our self-esteem. We may come into the gym not feeling so great, but as we’re working out that might all change. We have our friends supporting us, cheering us on, and that will help us lift heavier, move a little better or faster and that will build up our esteem. Then, whether you realize it or not, that will flow over to other areas of our lives. It will build confidence in all of our other relationships/areas of our lives; work, school, church, etc.

The last level is self-actualization. This is the level that we’ll achieve when we’ve mastered all the other levels. Not just achieve them, master them. This level is for someone’s own FULL potential and REALIZATION of that potential. We might have that “ah-ha” moment where we realize that we have the absolute desire to accomplish everything that we can, to become the best versions of ourselves and that we KNOW that we can achieve those goals in whatever that may be. Look at all of the extremely high achievers in your life, what do they have in common? Do they have any negative self-talk? Do they every tell themselves that they CAN’T do anything? Or do they attack everything that they put their mind to? What dialogue do you tell yourself on a daily basis? It’s something that I’m still working on, but I know that I have to potential to reach this level. How about you?

Get Fit{Camp} is committed to helping our members in their health and fitness endeavors. Sometimes this also means focusing on positive thinking skills and habits as well. One program that has helped an enormous amount of people change their lives both mentally and physically is the ProCoach program. This is a yearlong, habits based program that really digs into the “why’s” of some of our eating habits. Understanding a bit of Maslow’s Hierarchy of Needs a bit more, this program has all of the elements that will build on each of those steps in the program; from our basic needs, all the way up to realizing how much control over our lives that we really do have. Because it’s a guided program by me, you’ll also have the support and “tribe” to help ensure your success. The next class starts on February 27th and the last day to sign up is the 24th, so go here and sign up now. This program is guaranteed to change your life, or your money back. Please read this page for all the details on the program. I look forward to helping you change your life.

Daily Dose

Get{Gymnastics}
sPL
4×12 Tricep extension

Get{Strong}
4×12 Bench
4×12 Hammer Curl

Get{Fit}
Tabata:
Mt. Climbers
Jumping Pull Ups
Reverse Lunges

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

Motivation and Discipline

FitCampers!

Last week we had a few challenging workouts. There was more than one day walking out of the gym, I felt pretty… “good”. How about you? Anything that stood out to you about last week that you loved? Hated? See more of? Less of?

Something that a lot of people struggle with is “motivation”. Sometimes it’s hard to stay focused on the goal of lifelong health, let alone fitness. It’s easy to get caught up in the now and forget that what we do NOW will affect us in the future.

Looking back on my life, I wish I had given thought to what I was doing to my body in my 20’s and how it would affect me in my 30’s. Now that I’m in my 30’s and a little wiser, I can easily say that I’m thinking further into the future and how what I’m doing now will help me in my 40’s. Comparing the two decades’ side by side, it’s pretty obvious that I’ll be entering my 40’s in a better position, health and fitness wise, than I was when was entering my 30’s. I’m much more focused on the long view. What would I like to look like in my 50’s, 60’s, 70’s, or even the 80’s or 90’s? How active will I be with my kids? Grandkids?! How much will I be dependent on my kids to take care of me? Will I need a walker or am I going to be like Jack Lalanne and be active and athletic until the day I die? (Read about some of his fitness feats here and get inspired)

Sometimes it can be challenging to stay motivated, or “disciplined” to stay on track. So today, we’re going to cover just a few things that might help you out.

Starting with “discipline”. First and foremost, discipline is a myth. It’s not real. There is only choice aligned with what you want MOST, whether you realize that or not… You must understand that you can have finely etched abs of steel or you can have doughnuts (mmmmm… doughnuts….). Don’t beat yourself up just because you had a doughnut, just be ok with your choice that that doughnut was more important than having washboard abs.

The easiest way to make yourself immediately feel less stress and better is to make a choice that aligns with your goals. Try asking yourself when facing a difficult food choice, “What would an expert recommend? Would it be the bowl of berries with Greek yogurt or the triple decker chocolate fudge brownie sundae?” When you make that choice and people comment about your discipline or will power, just respond with, “I just like making choices that are aligned with my goals, otherwise I don’t feel good mentally or physically.” You always have a choice and when you make a choice that is aligned with your goals, be sure to celebrate it. High-five yourself and let whoever cares know that you’re pretty awesome for making a choice that is aligned with who you are.

One of my coaches said, “Everyday I have to wake up and decide what it’s going to be: a day of struggling or a day of rising to the occasion.”

People that don’t like what they do, will “work” every single day of their lives. When you enjoy the process, when you enjoy what you do, you don’t need motivation. You look forward to doing it, every day. The same works for food and fitness. Find something that you enjoy doing. Maybe it’s Get Fit{Camp}, maybe it’s yoga, maybe it’s powerlifting, whatever it may be, if you enjoy it it’ll never be a workout. Find creative ways to enjoy the foods that will nourish your body and taste good. Find a way to enjoy the cooking or fitness process.

“I’m seeing first-hand what the alternative (e.g. poor eating habits, not focusing on fitness as a part of one’s life) can do to some loved ones, and it scares the hell out of me.” ~Coach Jason

Something that you can do to help out, I’ve mentioned just a little bit about this earlier, is to constantly keep track of your daily wins. No matter how small. Did you eat 4 servings of veggies today instead of just 3? High five yourself. Did you walk for 10 minutes instead of 5? High five yourself. Keep a written log if you have to, so you can go back and see how amazing you are. Small wins daily add up to some MAJOR changes.

You’re not always going to be totally amped up. You’re not always going to feel like you’re kicking the days’ butt. Sometimes that’s just a way of your body letting you know that it might be time to slow down a little bit. On those days, just move a little bit, just focus on eating just a little bit better than you feel like. This keeps the ball rolling in the right direction, even if it’s not full speed ahead.

Most people think that if the answer to, “Should I go to the gym today?” isn’t a resounding “Hell yes!!!!” Then they’re not motivated. That’s not the case at all. There must be a disassociation between feeling and action. It doesn’t matter if you don’t feel like going to the gym or eating well, you just do it anyway and it’s amazing how easy it is to finish once you get started. And THAT takes practice. The more that you ACT in spite of your feelings, the easier that it gets in the future to do it. Then easier, and easier, and easier. You won’t always feel the “hell yes”, you’ll probably feel the “hell no” more often. If so, that’s ok! You’re totally normal. The only response to either one of those is to ACT anyway and you’ll be surprised at how easy it is to finish and how much better you’ll feel when you’re done.

Hopefully this helps put “motivation and discipline” into perspective. If you need a little help with how to start incorporating those better nutrition and fitness habits, the next ProCoach class will be starting on February 27th and the last day to sign up is the 24th. Click on this link to learn a little more about the program. If you click here, there is a very informative video on the program as well as the sign-up sheet.

As usual, let me know if you have any questions. Let’s have a great week!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 OHS
4×12 Jumping Pull Ups

Get{Fit}
400m Run
10 Renegade Rows
200m Run
16 Renegade Rows
400m Run
10 Renegade Rows

Oly Day!

Snatches today

Let’s get in the gym today and work on our snatches a bit.

DOn’t forget that the last day to sign up for the 20% off for ProCoach is on Friday! Click here and sign up now! Don’t miss this amazing savings!

Daily Dose

Get{Strong}
Snatch Practice
Then:
3×12 Snatch Grip Press
3×12 2 Point DB Row

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.

Oops!

Fail.

I totally failed to post the workout today, sorry about that!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 OHS
4×12 Hammer Curls

Get{Fit}
3 RNDs:
100m Sprints
15 Sit Ups
12 Renegade Rows (6L & 6R)
9 Pull Ups (scaled Up)