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.

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

Tough week!

Almost there…

It’s been a tough week so far and I’m so proud of all of you for trucking through it. Friday is just around the corner. Let’s get after it!

Daily Dose

Get{Strong}
C&J Practice
Then:
3×10 Goblet Squat (quality)
3×12 KB OH Press

ProTip Tuesday – Episode 12, DRINKING CHALLENGE!

A Drinking Challenge?!

Not exactly what you think it is. Watch this for a new two week challenge!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
4×12 Press
4×12 Chin Ups

Get{Fit}
3 RNDs:
15 KB Swings (AHAP)
200m Sprints
1 min. 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

And we’re back!

FitCampers!

Aaaaaaand we’re back!

It’s been a great 10 days; I got married, had a great honeymoon and had an amazing time on Maui doing some really fun things! We snorkeled, went to a great luau, saw the sunrise from the top of the volcano, and then biked down it! We saw whales up close, sea turtles on the beach by our condo, and some really cool fish (trumpet fish).

Don’t worry, we kept our distance.

Scariest bike ever.

It was a beautiful wedding and an amazing honeymoon and I’m ready to get back at it (as I’m sure that a lot of you are too!)

Today I’m just going to talk a bit about #operationleanoutgetfitcampsj. This is going to be a little on the personal side, just a heads up…

What is #operationleanoutgetfitcampsj? It’s a hash tag on Instagram that I’m starting to help motivate everyone on leaning out and following the Get Fit{Camp} ProCoach Nutrition Program. I’ll be posting progress pictures every Monday, some photos of food that I’m eating (as much as I can without spamming the feed), what I’m doing for some extra activity, and talking a bit about the struggles that I might be running into from time to time.

Over the past couple of weeks, I’ve kind of let my own nutrition, sleep, and workouts fall to the wayside. I haven’t been as good about eating according to the 5 Habits that I preach, more on the 5 Habits in a bit, I’ve put on some mate-weight, I’ve been less active and I’ve been, well, lazy.

It’s easy to blame external factors, and yes I’ve had a lot going on (getting married and out of the gym for 10 days), but that’s not really a good reason to not practice what I preach. I could still have stuck to the plan 80% of the time. Heck, I could have even stuck to it 50% of the time. I could have worked out on the beach. I could have been much better about my eating on the island. But instead, I decided that it’s been the holidays, I was too stressed, had too much going on, had too much on my plate to think about food, was too tired to work out, and that “screw it, I’ll start later” attitude. My focus and attitude shifted and I just let it all go and now I’m facing the results of that choice.

I feel tired, I’m definitely softer around the edges, and my conditioning is terrible. Going up the three flights of stairs to our condo winded me. It’s embarrassing. I run a gym for crying out loud and I just let it all cave in.

The reason that I’m telling you all of this isn’t to get pity or a slap on the back with a “you can do it!” type thing, I’m telling you this to let you know that I’m human too. That I struggle too. That even I have trouble sticking to it and practicing what I preach.

AND THAT’S OK!!!

The important thing that everyone (including myself) needs to remember is that; there is no falling behind, there is no failure, there is no “everyone is doing better than me”, and there is definitely no quitting simply because I “fell off the wagon” for a few days.

There is no “wagon”. There is only today. It’s simply a matter of asking yourself, what can you do TODAY to get going again? What is ONE THING that you can do to get started moving forward again? Can you start by eating 3 servings of veggies a day? That’s pretty easy. Maybe it’s focusing on just eating slowly. That’s pretty easy too.

Here’s my 3-step plan:

  1. Get back to using the 5 Habits:
    1. Eating Slowly. Focusing on spending 15-20 minutes with each meal and finishing at about 80% full.
    2. Having 2 palm sized (for women, 1 palm sized) protein dense foods at every meal. This means; chicken, fish, lean beef, etc.
    3. 2 Fist sized (for women, 1 fist) portions of fruits or veggies at every meal. For me, this is going to be my biggest focus. I know that I don’t eat enough veggies throughout the day, so I’ll be working on this a lot.
    4. This is one is the hardest for most people. For me, having 2 cupped hand portions of carbs. If I haven’t just worked out, a double portion of veggies instead of starchy carbs. I’ll be saving the starchy carbs for post workout only.
    5. 2 thumbs of fats with each meal (for women, 1 thumb). This is a LOT less than most people do. This means for me, that’s only about 8-10 almonds, two tbsp. of olive oil, two tbsp. of nut butter, two thin slices of avocado. It’s not a lot!

Eating with these types of measurements is SUPER easy. I’ll have the measuring tools on me at all times, my hands. It’s going to require some serious checking in and making sure that I’m actually hungry versus being bored. The question that I’ve heard to ask yourself if you’re feeling snacky is, “Am I hungry enough to eat plain, steamed fish and veggies? If the answer is no then you’re not hungry, you’re bored. If that sounds good, then you’re hungry and you should eat!”

  1. Move more. I have my own plan for getting more movement into my day, starting slowly and working up to more. The first week is extremely simple to set myself up for success and to develop the habit of adding in more movement; walk for 15 minutes, three times a week. It’s pretty simple, achievable and something that I can build from. I’ll be adding in more and more, working up to jogging. We have the Spartan Race coming up that I’d like to train more jogging for.
  2. Train in the gym 4 times per week. I’m extremely proud of the way that the programming has developed and, personally, I think that it’s been working very well for myself and everyone else in the gym that comes consistently. That’s between 2-3 times per week and pouring ALL that you have into it that day. I’ll be working out 4 times per week, whether I’m tired or not and just doing as much as I’m capable of that particular day. Might not be 100% all the time, but it WILL be 100% of whatever I happen to have that day.

That’s it! My simple 3-step plan to #operationleanoutgetfitcampsj. Once I feel confident that I’ve gotten this extremely simple plan in place and I’m adhering to it on a daily basis, I might try more advanced concepts. But for now, I’m starting simple.

We’re back to our regularly scheduled program tomorrow morning, so let’s have a fantastic week and ease back into it. It’s going to be hard to just jump back in and you’re probably going to feel the need to work extremely hard while you’re in the gym. Normally I’d say that that’s great! However, if you’ve done nothing (like me) over the past week, jumping back in as hard as you can could make you incredibly sore. So come in, take it easy and ease back into it program. It’s ok, remember that there is no “making up” for lost time. There is only today! It’ll be ok, I promise!

See you in the gym.

Don’t forget to ask your friends and family about the FREE Foundations Class on Saturday the 21st! All new members are welcome to come. Also, next week will be Bring A Friend Week, so not only will they get a free Foundations Class, they’ll also get a week trial for free. That way they can get a feel for what the classes are like and can start February off and running! Let’s get some new faces in the gym!

Daily Dose

Get{Gymnastics}
sPL
4×1 TGU’s L&R

Get{Strong}
5×3 Dead Lift
4×12 Side Weighted DB Press

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

Fast Tip Friday and Weekly Wrap Up!

Fast Tip Friday!

I’m sure that there’s a lot of you out there that have been spending a lot of time with family and friends over the past few weeks and may even be spending more time with them over the New Years.

There are a lot of health benefits from social interaction with friends and family. Some of the basics are (for the most part):

  • Lower blood pressure
  • Lower inflammation
  • Lower BMI
  • And all of this can help prevent certain degenerative diseases, cardiovascular disease and even some forms of cancer.

While the science is still young, studies are showing that social interaction can actually help you be healthier!

So while sometimes it may seems stressful hanging out with family, remember that being around them can actually be very good for your health.

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

Weekly Wrap Up:

First things first, the gym will be closed from January 5th until the 16th. As most of you know, I’m heading to Hawaii to get married and hang out for a few days for our honeymoon! I want to thank you all in advance for your understanding during that time. Don’t worry though! I’m working very hard on putting together some videos for you that I’ll be posting daily for you to be able to view, learn some movements and then follow the workouts that I WILL be posting for you while I’m gone. These workouts will be either bodyweight or something that might involve a single dumbbell. If you don’t have a dumbbell at home, that’s totally ok! Get creative with some sort of weight; a bag with some heavy stuff in it, a thick textbook, a jug of water, anything that has some weight to it. Even something that is “heavy” that is odd shaped will work, like the jug of water example, and it will feel more like a kettlebell. It will help stabilizing some muscles too!

Secondly, I’m working on some new stuff for the gym that will be starting in the New Year! I’m looking forward to implementing some new concepts and gym events, so this is where you come in.

As you know, we’re always trying to grow our community and reach out to new people to share the amazing training that we have at Get Fit{Camp}. I very much believe that we have a solid program, compassion for others and their growth and commitment to the health and longevity of everyone in our Camp. I’m always open to hear what you have to say, what you would like to see more of, less of (burpees don’t count), and what you think that we can do to improve Get Fit{Camp} to reach out to more people to positively impact their lives. Even if it’s constructive criticism, good or bad input, I’m willing to hear it and implement what I can for the betterment of the community. If you’re not comfortable telling me or emailing me, I’ll be putting up a box in the gym where you can type something up, print it and put it in there. All of you are my best advertisements. Your involvement is vital in getting more people into the gym through word of mouth and posting on social media. Don’t be afraid to share things on Facebook, Twitter or Instagram. Take pictures, tell stories, post before and after phots, tag your friends (and me) and tell others how amazing you feel and how far you’ve come in your journey in fitness through Get Fit{Camp}. Sharing your progress is a great way to get that word out.

Lastly, as this is the last email of the year, I’d like to thank each and every one of you for your constant support, hard work, and the encouragement that you all give each other every single day that you come into the gym. This has been an amazing year and it thrills me to see the progress in strength, mobility, confidence, stamina, and positivity that every single one of you have gained over the past twelve months. I’m very honored to have each one of you in the gym and the faith that you have in me as your health and fitness coach. I heavily encourage each of you to bring your books home over the break and go through it from beginning to end so you can see the progress that you’ve made this year. It’s important to know how far you’ve come this year. It’s easy for me to see it, and even more important for you to see it as well.

You’re all a constant source of motivation and positivity and I’m extremely grateful for having you in my life.  2017 is going to be even better!

Dedicated to your health and fitness,
Coach Chris

Daily Dose

Get{Gymnastics}
sPL

Get{Strong}
5×3 DL
4×12 Pull Ups (Scale Up)

Get{Fit}
4 RNDs NFT:
10 Bent 2-pt. DB Row L&R
10 Goblet Squats
10 Single Arm Bench Press
ME Hollow Hold

ProTip Tuesday Episode #8 – Training Sick

I’ve got a cold…

So just a short PTT today.

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×3 DL
4xME L-Sit

Get{Fit}
4 RNDs NFT:
10 SA Bench L
10 SA Bench R
10 DB Row L
10 DB Row R
25 KB Swings

ProTip Tuesday – Episode 7

Mindset

Give this a listen and tell me how you’re going to work on YOUR mindset.

Daily Dose

Get{Gymnastics}
sPL
4×2 TGU’s

Get{Strong}
5×3 Front Squats
4×12 DB Flys

Get{Fit}
4 RNDs:
20 KB Swings
10 Swings L
10 Swings R
10 Push Ups