Oly Day!

Snatches today

Let’s get in the gym today and work on our snatches a bit.

DOn’t forget that the last day to sign up for the 20% off for ProCoach is on Friday! Click here and sign up now! Don’t miss this amazing savings!

Daily Dose

Get{Strong}
Snatch Practice
Then:
3×12 Snatch Grip Press
3×12 2 Point DB Row

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

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)

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

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 9 – Digestive Enzymes and Probiotics

Finally!

I’ve been threatening to talk about this for a while, so here it is. Go, try them out, check with your doctor first, and let me know how you feel.

 

Daily Dose

Get{Gymnastics}
SL
HBP

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

Get{Fit}
21-15-9
Burpees
HPS

Fast Tip Friday!

Weekly Wrap Up and Fast Tip Friday!

It’s been a pretty good week in spite of the fact that there’s a snotty flu bug going around. I hope that everyone feels better soon, since it’s Christmas this weekend. It took about 5 days for me from start to finish.

Weekly Wrap Up:

We saw some great numbers from our members this week on bench presses and shoulder presses. Shout out to Leah who finally crushed 85# on her bench for 3.

ProTip Tusday about Training Sick.

Empty gym on Thursday morning.

Fast Tip Friday:

Something that really helped me with my cold (I think it did anyway) is this zinc spray. Normally, zinc REALLY upsets my stomach in the typically high doses that a lot of the “shorten cold” over the counter drugs have in them. I’ve even gotten sick from one of them. This one is a much lower dose and you take it throughout the day rather than all at once. It seemed to really help for me.

Also, drink a TON of water. As your body is trying to process the virus and get it out of your system, there’s going to be a lot of waste products and drinking a lot of water will help move some of that stuff along. Yes, you’ll be in the bathroom more but, I’ll take that over being sick any day of the week.

Lastly, SLEEP A LOT! I took a long nap on Tuesday and Wednesday and they helped a lot. Sleep is super important when you’re sick.

That’s your fast tip Friday folks! Get healthy and come back next week, ready to kick some booty!

Daily Dose

Get{Strong}
Snatch Practice
Then:
3×10 Muscle Snatch
3×10 Good Morning

Thursday!

Everyone is sick!

I guess there’s a possibility that I can be blamed for it, but at the same time there’s definitely a bug going around.

In case you missed it, here’s the ProTip Tuseday on training sick:

Daily Dose

Get{Gymnastics}
SL
HBP

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

Get{Fit}
EMOM 10:
1 DL
1 HPC
1 HC
1 Jerk

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