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

Fast Tip Friday!

 

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!

I hope that you are using some of these fun tips! Let me know which ones are working for you!

Announcements

The gym will be closed Monday the 20th for Presidents’ Day. Please adjust your workout schedule accordingly.

We’ll be having another gym event on the 25th! Let’s get together and play some pool. Let me know by Thursday next week and we’ll figure out the time! Let’s have some fun!

The last day to sign up for the next ProCoach class is on the 24th! Be sure to go to this link here and sign up to reserve your spot! Also, share it with your family and friends. The gift of health is the best gift that you can give. If you need more information, the Get Fit{Nutrition} page has answers to all your questions plus the guarantee!

Have a great weekend!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
4×12 Bench
4×12 Chin Ups

Get{Fit}
AMRAP 10:
8 Box jumps
10 Single Leg DL L&R

 

ProTip Tuesday, Episode 14 – 37 Minutes

37 Minutes?

What’s he talking about?! Guess you’ll have to watch and see!

Daily Dose

Get{Gymnastics}
sPL
4×8 Front Scale

Get{Strong}
4×12 DL
4×12 Pike PU

Get{Fit}
4 RNDs:
200m Sprints
100m Suitcase Carry
20 Sit Ups

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

TGIF

Friday!

It’s 80’s Friday, wear your black shirts and try to find some neon, just for fun! Sounds like it’s going to be a rainy weekend, try to stay dry and keep active somehow.

Fast Tip Friday!

This months FTF is a new series on quick cooking tips! Here are the first five (new ones are 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!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4×12 DL
4xME L-Sit

Get{Fit}
4 NFT:
10 Goal Posts w/Press
10 Jump Squats
30 sec. Elbow Plank

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

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