The end of 5×3

FitCampers!

Last week was a GREAT week! We had some amazing workouts and a really fun bowling event on Saturday.

This week we’re starting a new high volume strength cycle. Because it’s higher reps, we might dig into the Get{Fit} portion of our workouts a bit, and that’s ok. For the next 8 weeks, we’re going to be focusing on building up some muscle and ramping up the intensity a bit. This higher volume is meant to push the border of “hard”. That doesn’t mean failure, just means I want you to get uncomfortable a bit and then push that edge just a little farther. We’re going to be aiming for 12 reps per round in this cycle, but that also doesn’t mean that we’re going to get to 12 every single time. What I’d like you to think about is stopping 1-2 reps before failure. So if that means that you’re only getting to 9 or 10 reps and you feel like one or two more reps might cause you to fail in the lift, that’s ok, stop there. Get a bit uncomfortable!

The Fast Tip Friday series didn’t make it out on Friday again, but I think I finally got the problem worked out! Remember that all new things added from the week before will be in bold.

  1. Set a timer on your phone while you’re at work for an hour. Every time it goes off, go for a walk around your floor or building. It should take you no more than 5-10 minutes and you’ll get some steps in!
  2. When you go get your newspaper or mail, lunge out and back to get it!
  3. When you go to the store, park a little farther than normal. Not only will you get more steps, it’ll be much easier to find parking!
  4. Take the stairs! This is a great one for those of you only 2-4 floors up. If you’re a little higher than that, take the elevator up a few floors and then take the stairs. Work your way up to doing all of them!
  5. Walk to get water often. You’ll be doing two things at once, getting more water AND having to walk more to the restroom.
  6. While brushing your teeth, do some calf raises. Get up on your tippy toes and tap your heels on the floor and go back up.
  7. If you have a dog, walk it more often. They’ll appreciate it. If you don’t have a dog, pretend and go for a walk anyway!
  8. If you’re watching your favorite tv show, every time a commercial comes on do some exercise that you need to work on. Push ups, squats, lunges, mobility, etc.
  9. Now that we’re parking farther away from the store, as you’re walking in and out, walk faster!
  10. Schedule your time. Pull out your calendar and schedule one hour a day once a week and work up to two times a week, and then go from there. Baby steps.
  11. DANCE BREAKS! Whenever a song with a good beat comes on, dance to it! Even if you’re in your car, that extra little bit of moving to your jam will be fun and helpful. It might even make you (and someone watching) smile!
  12. Stand up work stations are a great way to get your body moving a bit, and it’s much better for your back, hips and energy levels than sitting all day. Ask your boss about getting one.
  13. This might sound silly but, stand/sit up straight! As you’re sitting at your desk or your new stand up work station, focus on sucking in your stomach tight, shoulders down and back, head slightly pulled back and breathing through your stomach rather than your chest. This will not only improve your confidence (studies have proven that simply standing up straight will greatly help in self-confidence) it will help keep that pesky back pain from flaring up, improve your core strength and keep your energy levels up.
  14. Farmer carry your groceries to your car. Load them up in some durable grocery bags and lug them to your car parked on the far end of the lot. It’s a great workout and two trips are for suckers.
  15. Now that you’re walking more, pick up the pace! Make it a walking race when going somewhere.
  16. While you’re cooking dinner/doing your meal prep, as food is cooking or water is boiling, do some planks, squats or push-ups! I’m sure that there’s something that you can work on mobility or strength wise!
  17. Plan active date nights with your partner! Go for walks, hikes, or even ride a bike for a picnic in the park!
  18. Trouble with pull ups? Buy a rig that hangs in your door frame and every time you pass it, do a couple jumping pull ups and work your way to dead hang pull ups!
  19. When grocery shopping, skip the cart and get the basket. It’s a great way to get some farmers carries in.
  20. Schedule it out. This is important. We seem to live and die by our schedules and the calendar. “Don’t have the time”? Schedule it. Make it a priority. Your health and fitness is something that should be a scheduled part of your life because it’s something that will have the greatest impact. Working on mobility, strength and flexibility will create for you the opportunity to remain mobile, active and independent into your later years. Take care of it NOW, because later might be too late.

There you have it folks! 20 tricks to help you incorporate more movement and health into your day. Which one will you work on first? Email me or post to the Facebook page and let me know!

 

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4×12 Incline Bench
4×12 DB Step Up

Get{Fit}
4 RNDs NFT:
10 Good Mornings
9 Bent BB Row
8 HPS
(Once you start a round, you can’t put the BB down)

The Pause Button…

FitCampers,

In this industry, coaches like me hear these things a lot:

“I’ll get started on Monday.”

“If I wasn’t so busy at work, I’d get to the gym…”

“I’ll start over again after my vacation.”

There are many other phrases like this that all mean the same thing. “When everything is perfect, I’ll start working on my health and fitness.”

Nothing will ever be perfect. Work will always be hard. Life will always throw you curveballs. And the diet will never start Monday.

If you’ve said these things, don’t worry. We’ve all said them about one thing or another. Personally, I’ve said a few of those as well. My coach Dr. John Berardi wrote a GREAT article on the “pause button mentality” and it’s worth the read. It helps put things into perspective and will help you figure out how to incorporate fitness and nutrition into your life, no matter how crazy things are.

If you need any help with nutrition, simple reply to this email and I’ll make sure that you get on my list for the next ProCoach class. It will be starting in a month so be ready!

Only two more days of Bring a Friend, so get more friends and family in the gym to try it out!

Don’t forget that we’re going bowling on Saturday night at 6pm. Meet at the Fish Bowl in the Bass Pro Shops!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
5×3 Front Squat
4×12 Chin Ups

Get{Fit}
4 RNDs NFT:
15 BB Row L
15 BB Row R
100m Suitcase Carry (AHAP)
30 Double Unders

Midweek!

Alright folks…

It’s been a pretty tough week so far, I would be so bold as to say! Burpees and wall balls, OH MY! It’s been a great Bring A Friend week. Let’s keep it up and get more of our friends and family in here!

What else do we have coming up…

But first, don’t forget that we’re going bowling Saturday night! Let’s meet at 6 at The Fish Bowl in Bass Pro Shop on Almaden. Let’s have some fun!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
5×3 Bench Press
4×12 Twisting Curls

Get{Fit}
4 RNDs:
200m Sprints
30 sec rest

ProTip Tuesday – Operation Lean Out Update

Lean out Update!

Don’t forget about bowling Saturday! Let me know if you’re in by Wednesday so I can book some lanes!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×3 DL
4×6 Depth Jumps

Get{Fit}
3 RNDs:
20 Wall Balls
20 Sit Ups
20 Renegade Row (10L, 10R)

 

A full week ahead!

FitCampers!

We’re back for a FULL week this week. It’s been great being back in the gym with everyone. I missed coaching all of you and just having a good time working out with you all.

It was a great week last week getting back into it, and probably some soreness as well. Let’s make sure that we’re sticking to the 3 step eating plan in #operationleanoutgetfitcampsanjose, getting enough sleep, drinking enough water, and doing what we can for recovery, meaning, massages, foam rolling, contrast showers, and anything else that will help improve your recovery.

Due to a mistake on my part, I didn’t get the Fast Tip Friday series out on Friday, so here it is! Remember that all new things added from the week before will be in bold.

  1. Set a timer on your phone while you’re at work for an hour. Every time it goes off, go for a walk around your floor or building. It should take you no more than 5-10 minutes and you’ll get some steps in!
  2. When you go get your newspaper or mail, lunge out and back to get it!
  3. When you go to the store, park a little farther than normal. Not only will you get more steps, it’ll be much easier to find parking!
  4. Take the stairs! This is a great one for those of you only 2-4 floors up. If you’re a little higher than that, take the elevator up a few floors and then take the stairs. Work your way up to doing all of them!
  5. Walk to get water often. You’ll be doing two things at once, getting more water AND having to walk more to the restroom.
  6. While brushing your teeth, do some calf raises. Get up on your tippy toes and tap your heels on the floor and go back up.
  7. If you have a dog, walk it more often. They’ll appreciate it. If you don’t have a dog, pretend and go for a walk anyway!
  8. If you’re watching your favorite tv show, every time a commercial comes on do some exercise that you need to work on. Push ups, squats, lunges, mobility, etc.
  9. Now that we’re parking farther away from the store, as you’re walking in and out, walk faster!
  10. Schedule your time. Pull out your calendar and schedule one hour a day once a week and work up to two times a week, and then go from there. Baby steps.
  11. DANCE BREAKS! Whenever a song with a good beat comes on, dance to it! Even if you’re in your car, that extra little bit of moving to your jam will be fun and helpful. It might even make you (and someone watching) smile!
  12. Stand up work stations are a great way to get your body moving a bit, and it’s much better for your back, hips and energy levels than sitting all day. Ask your boss about getting one.
  13. This might sound silly but, stand/sit up straight! As you’re sitting at your desk or your new stand up work station, focus on sucking in your stomach tight, shoulders down and back, head slightly pulled back and breathing through your stomach rather than your chest. This will not only improve your confidence (studies have proven that simply standing up straight will greatly help in self-confidence) it will help keep that pesky back pain from flaring up, improve your core strength and keep your energy levels up.
  14. Farmer carry your groceries to your car. Load them up in some durable grocery bags and lug them to your car parked on the far end of the lot. It’s a great workout and two trips are for suckers.
  15. Now that you’re walking more, pick up the pace! Make it a walking race when going somewhere.

Again, I apologize for missing this on Friday, I messed up the email system and it didn’t go out.

It’s going to be another great week in the gym. It’s Bring a Friend week and we’ve got some GREAT workouts planned, so get your friends and family to come in and check it out! Also, we’re having our Bowling night on Saturday around 6pm! Let me know by Wednesday if you’re going to come so that I can book enough lanes. Not sure what the pricing will be yet, but probably about $10-20 per person plus whatever you’d like to drink/eat. Looks like we’re going to have a little break in the rain this week, so we’ll get to play outside a little bit more. Let’s have some fun and Get{Fit}!

Daily Dose

Get{Gymnastics}
sPL
4×12 Pull Ups

Get{Strong}
5×3 Press

Get{Fit}
4 RNDs:
25 KB Swings
rest 30 sec
15 Burpees
Rest 30 sec

How was it?!

First day back?

How was your first day back? Nothing like burpees after 10 days off, amirite?

Great job yesterday everyone. Good work in easing back into it, its usually a good idea to reintroduce yourself back into it after a little break. Today we’ll get after it at our own pace!

Don’t forget that Saturday the 21st, we’re having a FREE Foundations Class for ALL new members! This means that everyone that would like to come and learn how to do what we do, they get to AND save $100! Then, the following week is Bring a Friend week so they can come try out the classes and see what it’s all about. Let’s have some fun!

Also Saturday the 28th, I’m planning a Gym Event. Let’s go bowling! We’ll meet up at the Fish Bowl in Bass Pro and have a little fun and celebrate with our new members! Let me know ASAP if you’d like to go and I’ll reserve a couple of lanes. It will probably be around $10-15 per person, depending on how many people would like to come.

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×3 Bench Press
4×12 BSS

Get{Fit}
4 RNDs NFT:
50 Double Unders
15 Goal Posts
12 Squatting Presses

NEAT!

It is pretty neat!

FitCampers!

Just a quick email today, first a couple announcements.

First, there are no night classes on Tuesday the 20th, and no morning classes on Wednesday the 21st. Please plan your workouts accordingly.

Second, 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!

Third, have a great Christmas week!

Ok, now onto the meat and potatoes.

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 leas 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? Post in the comments, reply to this email or go to the Facebook page and post there what that ONE thing that you’re going to do to start adding in more movement.

Let’s have a great week and move more!

Daily Dose

Get{Gymnastics}
sPL
4×12 Twisting Curl

Get{Strong}
5×3 Press
4x100m Suit Case Carry

Get{Fit}
“1/2 Angie”
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats

Spartan Sprint on April 2nd!

Spartans!

Let’s have some fun running around and jumping over stuff! Sign up here! The team name is Get Fit Camp Spartans, that way we can all arrive and start together! Let’s make a day of it and have some fun!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
5×3 Press
4×12 Barbell Row

Get{Fit}
AMRAP 8:
10 Pull Ups
10 Burpees

Thursday!

It’s been a great week!

We’re learning a lot and moving very well this week. I’m loving the progress we’re making with the new 5×3 program. People are putting up some good numbers. Let’s keep up the good work!

Our Holiday party is on Saturday at the Renkens house at 5pm! I’ll be bringing the main course, if you’re coming bring a side dish and sign up on the white board so we know who’s coming. Also, we’re going to do a white elephant gift exchange. Bring something funny or nice in the $20 range!

In case you missed the ProTip on Tuesday, here it is again!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×3 DL
4×8 OHS

Get{Fit}
AMRAP 5:
7 HPS
5 Box Jumps
Rest 2 Min Then:
AMRAP 5:
7 Wall Balls
Something else

ProTips and ProCoach!

A lot of new things!

Hey everyone! In case you missed the ProTip Tuesday video, here it is again.

Also, the new ProCoach class is coming up really soon! If you’re not in the program just yet, now is a great time to do it! Get a jump start on your New Year’s Resolutions by enrolling in the course and start your year off early. Watch this for more information, and sign up here!

Let’s get some good habits going!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×5 DL
4×12 Single Arm DB Press

Get{Fit}
3 RNDs:
10 Goblet Squat
20 Sit Ups
200m Run