TGIF

LAST DAY!

Fridays are good days. Let’s wrap up this low intensity week with a bang!

Hike on Sunday! Meet at the gym at 9:30 and let’s go make some Vitamin D in the sun!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
10,7,5,5,5 Bench
4×12 DB Row

Get{Fit}
4 RNDs NFT:
20 KB Swings
10 Front Squats
200m Jog

Midweek Motivation

So far, so good!

It’s been a pretty great week so far, not too easy though at the same time!

Don’t forget, hike Sunday at 9:30. Let’s meet at the gym and head out!

Make your life a MASTERPIECE; imagine no limitations on what you can have, be or do.

~Brian Tracy

 

Daily Dose

Get{Strong}
Oly Day!
C&J Practice
Then:
3 RNDs, 8 each:
Jerks
Pause Goblet Squats
Goal Posts

Just a few things…

Low intensity week

This week is going to be a low intensity week. We’re not going to be doing any timed workouts this week. Everything will be done for quality and focusing on excellent movement. Even working on mobility and flexibility at some points, just so we can do those movements better in the future. Let me be clear though, just because it’s a low intensity week, it doesn’t mean that it’s going to be easy!

Also, let’s plan a hike for Sunday the 23rd. Let’s meet at the gym at 9:30am and we can caravan from there! It’s going to be beautiful, so let’s enjoy it!

Let’s get some work done!

Daily Dose

Get{Gymnastics}
sPL
4×12 Pull Ups

Get{Strong}
10,7,5,5,5 Press
4×12 Two Point DB Row

Get{Fit}
For 12 minutes:
1 HPS
1 HSS
1 Snatch
(For quality, NOT rounds)

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

Fast Tip Friday and Announcements!

Announcements:

Today is the LAST DAY to sign up for ProCoach for this class. If you’re interested, read more about the program here, pick your level, then click here to sign up!

Tomorrow is a FREE Foundations Class to all new members. If you have any friends that are interested, please have them contact me to reserve their spot. Following that:

Next week is Bring A Friend Week! All of next week is free and open to the public. It’s perfect timing to take advantage of the free Foundations Class so they can jump right into class knowing all the basic movements. Let’s get some new faces in the gym!

Then, Saturday night we’re meeting at Cuetopia Billiard Cafe at 6pm to play some pool, hang out and have some fun. Meet us there and let’s play!

Keep Saturday, March 4th open for a possible hike for my birthday! Weather depending. Details to come.

FTF!

We’re finally here folks! It’s Friday and that means, more quick cooking tips! The new ones will be in bold:

  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.
  6. Pick one thing that you do well, and perfect it! Then, make some variations on it.
  7. Keep it simple. Find simple recipes. Steam veggies and season them. Grill.
  8. Try cooking the same meat, like chicken, with different seasonings. Mexican, Greek, Italian, etc. Try things out, but keep it simple.
  9. Speaking of eggs, try cooking different kinds of eggs, like poached!
  10. Try different kinds of salads! Different veggies, different dressings, have fun!
  11. When seasoning meats, sprinkle it on like it’s snowing. That way it will be more even and not chunky in spots.
  12. When roasting your veggies in the oven, avoid over crowding the food. Keep space in there otherwise the veggies will steam instead of getting that caramelization that we’re looking for.
  13. To cook potatoes a little faster than an hour in the oven, poke a few holes in them with a fork, wrap in a paper towel and microwave for 4-6 minutes, depending on how big they are. It will take some experimentation, but they taste good and done faster!
  14. Use left over veggies from previous meals for a salad bar! Avoids throwing out food that might sit there and you get more veggies into your meals!
  15. Quick pickle by mixing a little salt and sugar with white vinegar and pour over thinly sliced veggies. Wait 20 minutes and enjoy!
  16. When you’re browning meat, you should blot the surface dry with a paper towel so the meat doesn’t release moisture when it hits the hot oil. Too much moisture makes the meat steam instead of sear, and you will lose that rich brown crust.
  17. Invest in a bottle of high-quality olive oil. Just a small drizzle can really bring out the flavor of pizza, mozzarella, pasta, fish and meat. (I love these guys locally)
  18. When you grill, pull your steaks out of the refrigerator one hour ahead of time so they can come to room temperature.
  19. If you don’t have time to brine your chicken, use this simple trick: Heavily salt the chicken (inside and out) about an hour before you cook it. Then pat it dry and roast. This ensures crispy skin and juicy meat.
  20. HAVE FUN!!! Turn on music, sing, dance while things are baking, make cooking an enjoyable experience and you’ll want to do it more often. 

I hope that you all enjoy these and use some of them. Let me know what kind of Fast Tip Friday series that you’d like to see!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 OHS
4×12 Bent Rev. Fly

Get{Fit}
4 RNDs NFT:
5 Neg. Pull Ups
7 Good Mornings
9 Push Press

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

Spartan races, NEAT and ProCoach

FitCampers!

April the 2nd, the Spartan race is happening! There’s been a significant amount of interest in doing an adventure race of some sort and Rachel had brought this to my attention a while back. We’re going to be doing the Spartan Sprint, NO THAT DOES NOT MEAN THAT YOU HAVE TO SPRINT THE WHOLE THING!!! The Sprint is just the shorter version, coming in at 3-5 miles instead of the 8-10 mile one. We’re going in the morning heat, somewhere between 9:15 and noon. We’ll figure out the details as we go, but we’ll be leaving early Sunday morning to get up there an hour and a half before our start time. This is a good thing since it will probably be hot there in the afternoon. Come join us and have some fun! Sign up here, the team name is Get Fit Camp Spartans! You can put that name in and search for it so that we’re all in the same start time.

We’ll also be having special training sessions on the weekends at the Campbell community center to help prep us for the fun!

Today we’re going to talk very briefly about NEAT.

NEAT is Non-Exercise Activity Thermogenesis. This is all of the energy that we’re expending when we’re not sleeping, eating or engaged in sports-like activities/working out. Basically, whenever you’re doing yardwork, fidgeting, taking out the trash, walking around the block, house cleaning, cooking or just generally moving without the expressed purpose of “working out”.

Think of the last time that you did a bunch of yard work or gave the house a deep cleaning. At the end of the day, you might have felt pretty tired and worn out even though you “didn’t do anything”. Our bodies do an amazing job of using stored energy during these times. In fact, there have been some studies that show that in rural agricultural areas, workers have high NEAT simply because they’re out working all day long. They tend to be able to burn way more energy than someone in the more industrialized areas. These workers tend to have very low NEAT because they sit at desks all day.

When someone talks about a “metabolism” problem, it’s probably not metabolism at all, it’s a NEAT problem. A movement problem. As in, not moving enough problem. Someone may work out 5 days a week for an hour or so a day, but in the grand scheme of things that’s really no time dedicated to movement at all. Most people in this area work 40 hours a week at a desk. In a typical work week, there’s 5 days, so 120 hours. 40 of those hours are spend sitting at a desk, that leaves us with 80 hours. 8 hours a day sleeping (let’s just play pretend here and say that we’re all getting 8 hours a night.), that leaves us with 40 more hours. Minus 5 hours for working out, that leaves us with 35 hours. 35 hours left for eating, showering, running errands, watching TV, etc. and that’s not even counting the hours on the weekends. Do you see where I’m going with this? There’s usually more time throughout the week than we think that we have to get more activity in.

People with “faster” metabolisms, may have genetics on their side. However, I’d wager that a lot of times, these are the same people that are much more active throughout the day as well. Maybe they have a job that supports a lot of movement, like a nurse or auto-mechanic. Someone that moves, lifts and is constantly on the move. They may also couple that with 4-5 hours a week of INTENTIONAL exercise. Couple that with great eating habits, like the ones that we learn in ProCoach, and you’re got a recipe for fat loss and a lean body.

So, this week write down the FIRST thing that you can do to increase your NEAT. How can you start to incorporate more movement into your day? Go to the Facebook page and post there what that ONE thing that you’re going to do to start adding in more movement.

Speaking of ProCoach, how are your New Years Resolutions working out for you? Have you fallen off or given up? You’re in luck! There’s a new class starting on February 27th! The last day to sign up is Friday the 24th, and if you sign up by the 10th, you’ll save 20%! Go sign up here now to reserve your spot in this life changing class. Also share this opportunity with your friends and family, this is a great gift and a nice way to connect with someone you love.

Let’s have a great week and move more!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
4×12 Bench
4×12 SLDL

Get{Fit}
EMOM 12:
10 Jumping Pull Ups
10 Burpees