It’s that day again!

Bench Day!

It’s everyone’s favorite day! Bench pressing is the best. Let’s lift some heavy things!

Dinner from last weekend. Lots of veggies, some meats and just a little carbs. Oh, and homemade sangria. Gotta live sometimes!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
10,7,5,5,5 Bench
4×12 Pull Ups

Get{Fit}
4 RNDs NFT:
10 Alternating Swings
10 KB Swings
10 Swings L
10 Swings R
Rest as needed

Women and Weightlifting, Pt. 2

It’s going to be a GREAT week!

Last week (if you haven’t read that yet, go read it), we started the conversation about men’s bodies and how it seems like there’s increasing pressure for men to have the ripped bodies like Wolverine, Thor and Captain America. This week, we’re going to continue that conversation on the tail of Women and Strength training, Parts 1 and Part 2. Read those if you haven’t yet.

Superhero Bodies, Part 2

Last week we talked a little bit about men’s bodies and the ripped super hero look.

To sum up that blog:

  1. There is pressure starting to build about societal perceptions of men’s 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 today!

Today we’re going to talk about body fat percentages on both men and women, and then we’ll talk a little bit about “The Cost of Getting Lean”.

One way to test your bodyfat is to find a place that has an InBody (or something similar) bioelectrical impedance-testing machine. The Nutrishop San Jose location on Bernel and Santa Teresa has one that does testing for $10. It’s free if you purchase something over $50 though. It will give you a great print out of your weight, body fat and lean mass breakdown, even down to the limb (I believe), so you can see if you have imbalances anywhere.

These numbers are just data points. They have nothing to do with success or failure or any weight on your value as a person. They are just numbers. Just like we record our numbers, reps and weights in the gym, we can use these number to gauge our progress.

So what can we do to move toward that superhero body?

There’s a few things really!

  1. We can start focusing on what we eat. This is a great place to start thinking about that. Eating less processed foods, eating slower, and smaller portions.
  2. We can start moving a bit more. Go for walks after dinner, or hike on the weekends.
  3. We can start practicing stress management. Look into yoga, meditation, whatever helps you relax and let yourself go.
  4. Sleep more.
  5. Eat your veggies, protein and good fats.
  6. Avoid alcohol.
  7. Weight train a couple times a week.

There are many more things that you can do to jump-start the fat burning process. Precision Nutrition does a great job of outlining things in their article, “The Cost of Getting Lean”. Give this a read all the way through and you’ll see how HARD people have to work to look like Superman, Batman or Thor. Their training and discipline to adhering to their diets is extremely intense. So the question is always, “What are you willing to do to look like that?” Because if you’re not all the way in, you’re out.

That’s really the truth of it. What are you willing to sacrifice to have that six pack? Give up all alcohol? Give up going out to restaurants? Give up desserts except for once ever two-three months? Be willing to weigh and measure all foods in their specific, predetermined portions? Sleep for 9 hours every single night? Workout 2-3 times a day for at least 45 minutes each 6-7 days a week? Or are you willing to not have that rock hard six-pack so you can live a little?

Personally, I know what I’d like. A magic pill! Just kidding. Something that is absolutely necessary in this fitness journey is to decide what you want and make it VERY clear to yourself and accept what you have to do to get there. I’ve accepted the fact that I’m not willing to do everything involved to be as ripped as Superman. But, that doesn’t mean that I can’t get to the point where I’m not ashamed to take my shirt off in public. The steps that are required to get to that point of lean, I’m totally ok with doing. Not drinking alcohol during the week. Making sure that I get 7-8 hours of sleep a night. Eating my veggies, like my mom told me to. Avoiding foods that come in bags or boxes. Telling my sweet tooth to chill out. Upping my physical activity 1-2 times a week. When that becomes easy, going up to 2-3 times a week.

There are a lot of things that one can do to improve their body fat percentage. It just comes down to habits and consistency like we cover in ProCoach. Another class will be starting in a few months, so go read up on the program and fill out the form at the bottom to get on the list today!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
10,7,5,5,5 DL
4×12 Piston Press

Get{Fit}
3 RNDs:
200m Sprint
15 Push Ups
20 Air Squats
30 Sit Ups

 

TGIF and Uh oh…

It’s going to be a long weekend!

Well, the time has come. It’s Friday, but not only is it Friday, it’s Spartan Race weekend! I’m excited and nervous and it’s going to be a LOT of fun. Wish us luck and have a great weekend!

Wanda, working on her flexibility!

Daily Dose

Get{Gymnastics}
sPL
4×10 L-Sit Leg Lift

Get{Strong}
5×5 Bench
4×12 SLDL

Get{Fit}
3 ITR:
400m Sprint
15 Pull Ups

Midweek Motivatio

Just a quick quote

As important as your past is, it’s not as important as how your see your future…

 

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
5×5 Press
4×12 DB Row

Get{Fit}
4 RNDs:
15 DB Swings
10 Twisting DB Swings
200m Sprints

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

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)

Bench Day!

Everyone Loves Bench Day

Let’s have some fun bench pressing today! It’s the last week of 4×12, let’s get after it!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
4×12 Bench
4×12 Chin Ups

Get{Fit}
3 RNDs:
400m Sprint
100m Farmer Carry (AHAP)

Midweek Motivtion

Midweek Motivation

Most people have it backwards. It’s not,’I’ll do it when I feel motivated’ it’s supposed to be, ‘I’ll do it, and THEN I’ll feel motivated.

~Zig Ziglar

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4×12 OHS
4×12 Banded Tri-Pull Down

Get{Fit}
For Time:
150 KB Swings (70/44)

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