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

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

ProTip Tuesday Ep. 10 – Coping

Coping

We all seem to find different ways of coping with issues. Here’s a little primer on what “moderation” is and isn’t. Warning, tough questions ahead!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
5×3 DL
4×12 Hammer Curls

Get{Fit}
EMOM 10:
ODD: Double Unders
EVEN: 10 Wall Balls

Taking Ownership of your Meals

FitCampers!

Happy day after Christmas everyone! I hope that you all had a wonderful Christmas and got more presents than coal. If you got coal, save it and we’ll have a BBQ! Thank you, Santa, for the fuel for our fire!

As humans, we’re pretty hard wired to get stuck on focusing on the potential problems and obstacles in our paths. Something that falls into this category is definitely food.

Food tastes good! It’s a great way to socialize and it can make us feel better. It’s something that we look forward to. It’s something that we use to soothe emotions, to connect to others and look forward to when we go to social gatherings.

It can also be something that we can use that can start to create negative connections to as well. We create meal plans with the intention of “losing weight” or “enhancing performance” or even “gaining muscle”. All of those goals are fantastic, but sometimes we forget the JOY of food. No wonder it’s easy to “fall off the wagon”.

All of these plans, while noble in their goals, assume that food is just a means to an end. That food is just meant to fuel a goal and not to enjoy or a part of a healthy lifestyle. That food is just macros, 43 grams of protein in a chicken breast or 27 grams of carbs in a sweet potato and not our favorite meal that mom makes once a year.

The problem with this approach is that we don’t eat just macronutrients (protein, fat and carbs), we eat food. So, what can we do to learn to love food without sending the wrong signal to just eat ALL the food.

We can remember our lessons. We know how to portion our meals with the World’s Best Calorie Counter, and we also know that there’s more to learn beyond just that with the ProCoach Program.

Here are five steps to help you be able to connect to cooking and eating your meals in a more meaningful way, so we don’t feel like we have to “stick to a plan” or that we’ll “fall off the wagon” (side note, there is no “wagon”. Ever. But, that’s another post.):

  1. You’re mindful of your meals. Once you’ve used the World’s Best Calorie Counter, you’ve got your meal in front of you and now you’re ready to eat. The best thing to do now is to really connect to your food. Savor every bite. Enjoy the texture. Is it salty? Is it sweet? What about that one bite makes it so special?
  2. Eat slowly. By slowing down, you’ll have more time to do step one. Not only will you have more time to savor every bite, you’ll have more time to talk with your friends or family that you’re sitting with.
  3. You’ll respect your meal more. By taking the time to prepare your own meal, you’ll feel more connected to it, own it. Think about the last expensive purchase that you made. Like a car for instance, I’d bet that that brand-new car lives a pretty good life. It’s washed often, given the high-octane gas, you park away from other cars, and you probably talk to it a bit too. When you take the time to invest in something, you take more ownership in it, more pride. You can do the same thing by preparing your own meals believe it or not. You’ll take much more pride in that meal because you prepared it and cooked it from scratch.
  4. Not having a meal plan allows for flexibility. Now, that doesn’t mean that every meal you’re flying by the seat of your pants and making it up as you go, that’s a recipe for disaster. You’re still planning out your meals for the week, but allowing for the flexibility of eating “food” versus having a “macro-based” meal. It allows you to experiment with new vegetables, new recipes and seasonings without the pressure of “oh no, I totally have to make sure that I get 43 grams of protein 23 grams of carbs and 8 grams of fat” in this meal.
  5. Cooking is also a form of expression. When you’re connecting to your meals through cooking and eating, all of your systems are working as one; physically, mentally and emotionally. You get to connect to your family and friends through the process of preparing your food and eating it. You get to express yourself through your food and cook the things that fit your background and health goals.

I encourage you to think about how you can start to incorporate more ownership into your meals. This ownership will relieve a LOT of stress about “meal plans” and trying to hit specific numbers. There is a place for that, of course, but if you don’t have the foundations of; quality meals and ingredients, proper proportions, and eating slowly, it’s difficult or near impossible to incorporate some higher-level strategies like eating for macros.

Stick with the basics. Love the food that you’re cooking. Take ownership of your meals and you’ll find that it’s much more relaxing to eat and cook.

Let’s have a great last week of the year, not only that, it’s Bring A Friend Week! Bring your family and friends in this week and let them know that they can be a part of our amazing community! Getting fit and having fun!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×3 Bench
4×12 SLDL

Get{Fit}
4 RNDs:
5 Man makers
20 Double Unders
400m Sprint

Batching

What are you talking about, Chris?

Batching is something that I’ve been playing with in both my life and business. We all have the same amount of time in the day, and a lot of times I hear, “I just don’t have time to go to the gym, or do my lessons.”

Well, I get it. There’s a lot of things going on in life that can suck away our time. It’s something that I face everyday as well. Family obligations, work, TV, shopping, cooking… the list goes on and on.

But, what if there was a better way?

As mentioned above, I’ve been playing with batching my time. Batching time is simply a way of scheduling your time in blocks. Too often do we try to “multi-task”, which in my opinion is a better way of saying, “Focusing on too many things at once and not getting anything done well”. Or we’re constantly interrupted by outside things, text messages, emails, people barging into your office, etc.

Have you ever been working on something, totally in the zone and then got a phone call or an email or text? Then suddenly you find yourself watching YouTube videos of funny cats? Ya, that’s me too. Every time that we get distracted, it takes an average of 15 minutes to get back into “the zone”. Some people call it “flow”. Where everything seems effortless. Work just flies out from you, the ideas are clear and everything just falls into place. I’m sure you know what that’s like.

Here’s batching. Set a timer, stopwatch or anything else that can count down for you for 30 minutes (at first). Turn off your phones, turn off your internet browser, or get an app that blocks social media and anything else that might pull your attention from what you’ve designated that time for. Then, GET AFTER IT. When the timer goes off, take a break. Go for a walk. Do some push ups. Do some jumping jacks, it doesn’t matter. Just get up and move for 5-10 minutes. Then, start over again. You’ll be shocked by how much you can get done when you block other people from stealing your time from you. If the project takes longer than 30 minutes, that’s ok! Set multiple blocks for it. When you’re done with that project, take a break again and start your next one.

This can be a great way to take back some time from the things that steal it away from you. Try this out, and I promise that you’ll find the time to do the things that you really WANT to do. Like go to the gym or do your homework. Block it out, carve it from your day and then hold onto it. It’s yours!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×5 Front Squat
4×12 Decline Bench

Get{Fit}
3 RNDs:
20 KB Swings
10 Swings L
10 Swings R
10 Lunge L
10 Lunge R

Is your diet working for you?

FitCampers!

It’s been another great week and I’m proud of the hard work that you’re all putting in. This new high volume phase continues to help us make positive gains in strength as well as some muscular endurance. We’re going to be keeping this up for the next 5 weeks and then we’ll go back into the mid-volume/strength building phase. Something to keep in mind as we progress in the weeks is; we keep adding weight on our lifts. This “progressive overload” it’s called, will help us continue building some muscle, burning fat and helping us develop some muscular endurance for those Get Fit portions of the workouts. So let’s keep it up and keep getting strong!

Today we’re going to talk a bit about why the scale sucks, and how to know if your nutrition plan is working for you.

There are probably a few of you out there that have tried all kinds of diets; The Paleo Diet, Ketogenic, The Mediterranean Diet, Whole 30 etc. and probably lost some weight for a while. Then maybe after a while, it all came back. What’s the deal with that?

Well, fist things first. The scale is a liar. So is the BMI scale. If it were true, I’d be borderline obese and almost have obesity related diseases based on my height and weight. The scale just measures how much the Earth is pulling down on you. That’s it. Unless your scale has a body fat reader on it, which are also pretty flawed, it’s hard to tell if you’re making progress or not by building muscle and burning fat.

Our bodies are pretty complex machines with a LOT of different things going on in them at the same time. Some of these things we can’t measure, but some we can. So let’s dig in a bit to the things that we can “measure” to see if our nutrition plan is working for us.

The first thing that we can look at is, how are you feeling after meals? Are you satisfied? Are you still hungry? Do you feel “out of control” when you eat? Sometimes it’s hard to sit down and eat just one chip. Highly processed foods are packed with salty, sweet, and fatty goodness because that’s what our brains like! It’s instant gratification and our brains think that we should just eat it all! There’s a lot of chemicals and hormones that are released into your body that let’s your brain know that you’re full. Highly processed foods don’t do that. They don’t help release those hormones to let us know that we’ve eaten too much. With a good eating program, you’re eating slowly, calmly, taking breaths between each bite of real, unprocessed foods. By eating very slowly, you calm yourself and your brain and that helps you realize that you’re full.

If my diet is working for me, number two. You’re feeling more energetic! You hop out of bed and are ready to face the day. No more mashing the snooze button. No more 5 cups of coffee to feel normal. A good nutrition plan will help you feel like you’ve got energy to spare. You don’t need a mid-afternoon coffee or a nap and when you get into bed, you fall asleep pretty quickly. Through eating real, whole foods you’ll be getting more vitamins and minerals that will assist your body to function as properly as it should!

Number three. You’re sleeping much, much better. You’re not having trouble falling asleep any more. No more sleeping, but not kind of not sleeping type of thing. Your head hits the pillow and you’re out light a light until the next morning. There can be many reasons for not being able to sleep from stress to jet lag, but exercise and nutrition can also greatly affect your sleeping patterns. .

Then there is number four, your clothes. Now they’re starting to feel much looser! You might even have to put another hole in your belt to keep your pants on. Pants are looser around the waist, shirt sleeves feel like there’s some room to spare and you don’t dread that beach day with your friends anymore. Muscle and bone are denser than fat, so the scale might not be changing but your body sure is.

Your mood has drastically improved. You don’t feel as “hangry” any more. Your coworkers and family members don’t avoid you when you mention that you haven’t eaten in a couple hours. You also feel more confident, you make better choices in social situations and don’t care if someone says something about it, your goals become more clear, maybe you’re not feeling as depressed and much more motivated to try new things!

Six is my personal favorite, you’re feeling stronger and have much more endurance! Now you’re feeling like hiking that mountain that you were afraid of in the past. You put your hiking shoes on with energy and you’re ready to attack! Maybe you’re running farther in the same amount of time. Maybe you’re getting that first pull up that you’ve been chasing after.

The last one is super important to know if your nutrition plan is working for you. It feels more like a lifestyle rather than a diet. It’s hard to “diet”. There are so many restrictions, so many rules and things that can cause you to “fail”. It can be pretty stressful to diet. “Diet starts Monday!” How’s that working for you? You know you’re on a good plan when you make more good choices than bad ones. Then when you do make a bad one, you don’t kick your butt over it and you move on to the next day. You realize that it’s just a part of living and doing that occasionally to enjoy life is totally ok.

Here are some simple tips to help take your nutrition plan to the next level.

  1. Add, don’t subtract. Just add in good stuff like veggies, fruits, and lean meats. Get creative and have some fun with it. Trying to “avoid” things causes stress and can make you insane. Just add in the good things and just keep moving forward.
  2. Celebrate your progress. Any progress is good progress! If you never eat veggies and you add in one serving a day, HIGH FIVE!!! Great job, keep it up! When you’re ready and feeling confident about that one serving, go for two. Then, HIGH FIVE!!! Great job! Every little victory is a victory to be celebrated. Strive to be 1% better every single day, not perfect.
  3. Make very small goals if you have to. Sleep an extra 10 minutes. One serving of veggies a day. A glass of water instead of a soda. Any small step is a step in the right direction.

It’s that simple. Go over this list again and ask yourself if your nutrition plan is working for you. If it’s not, start with these three simple steps. Make small goals and attack!

If you need more help, the ProCoach Program is still on sale for the next two weeks at 50% off. That’s a $600 savings over the course of the year. If you have more questions, feel free to read more about the program here and of course you can call or email me and we can talk!

Let’s have a great weekend! See you all Monday.

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4×12 RDL
4×12 Sissy Squats

Get{Fit}
4 RNDs:
10 Chin Ups
10 Push Ups
10 Windshield Wipers

Monday 1/11/16

Monday!

I say this every week, but I love Mondays. It’s totally counter to most people, but I like the routine and also it sets me up for a good PMA (Positive Mental Attitude) for the week. It’s hard to be positive on a Monday, everyone loves the weekends, but if we could just shift our attitudes slightly it might make the week just that much better. So, let’s start this week off on a good note, and smile when our alarm goes off in the morning. It’s going to be a challenging week, so let’s eat enough, sleep enough and foam roll enough!

Let’s have some fun too!

Don’t forget that we’re bowling this Saturday, details to come!

IMG_1134

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Fit}
3×3 Press
3×12 Banded Shoulder Work

Get{Fit}
40-30-20-10
Wall Balls
DB Rows
Deadbug Sit Ups

Tuesday 11/24/15

Being Perfect

I’ve had a few conversations lately about being perfect on diets, working out, etc.

Chasing perfect is a race to insanity. There’s no such thing as perfect because a perfectionist, will always find something that’s not right, something that isn’t good enough. Then they are never satisfied with whatever they are doing or creating. They end up working too much, being stressed out, damaging relationships and their health and finding out down the line that there was no end to pursuit of perfect.

Focus on two simple things instead;
1. Pretty Good
2. Better

We can get pretty good at something, and then we can make that pretty good thing better. Something that I’ve learned throughout life and all the reading of successful businessmen, coaches, and many others is that they’ve all said the same thing. Be happy with what you have and continuously learn. You may be thinking those sound the same but, it’s not. It’s a mindset, a perspective on it. Can you look at your product, art piece, whatever you’re working on and say, “This is pretty dang good. There’s a few bugs to be worked out, but I’m really happy with it!” Versus, “This isn’t perfect. Why is this not right?” One is a positive outlook, one isn’t.

It’s pretty easy to become complacent though. We must constantly strive to find new ways to motivate us, otherwise we find ourselves easily sliding into our old habits. Eating poorly, gaining the weight back, health issues returning, depression, etc. That’s where “the better” comes in. We have to find ways to challenge ourselves both physically and mentally. What class are you taking to better your career? Are you using a personal training session to sharpen up a movement to help you in the gym? It’s pretty easy to take a look in the mirror and be happy with what we see and then stop going to the gym. Guess what’s going to happen if you do? Old habits will return, and we’ll go back to what we weren’t happy with and the cycle begins again. Trust me, I know. I’ve been there. Took a couple months off and slid right back into eating garbage food, drinking too much and sitting on my butt. In a short period of time, I was right back to where I started. Have you set goals yet for next month? Next year? Now is the time to think about that. In a couple weeks it’s going to be too late for a New Years Goal.

We must first come up with a big goal, then break that big goal down into smaller, achievable steps and go from there. But, there’s a big part of it that we must also think of, the REASON why we want to achieve that goal. Without a good reason, it’s much harder to stay motivated.

What’s the big goal? Great! Let’s place some mile markers along the way to help guide us.

Embrace the suck. It’s not going to be easy, anything worth it takes work. It makes us see the value in it. 65% of people that win the lottery declare bankruptcy. Why? They don’t realize the value of what they’ve won. They didn’t have to work for it, so it’s big houses and fast cars. Easy come easy go.

Accepting that we’re not perfect, makes life just a little bit… better!

What can you do to “make it better”? Start by writing things down. Write down what is bothering you. Write down what feels good. Write down what might have triggered your “I’m not ok” feelings. Build a support group of friends and family and ask them for advice. Start making changes slowly. The Colorado River didn’t carve the Grand Canyon in a day. It took thousands of years to make something so amazing. It may take you a couple days, months or years to get to where you want to go. Be patient, be supported, embrace the suck, ask for help and move forward one step at a time.

Enjoy the sunrise!

Enjoy the sunrise!

Daily Dose

Get{Gymnastics}
sPL
Evil Wheels

Get{Strong}
3×5 Bench
3×12 Single Arm DB Incline Press

Get{Fit}
4 RNDs:
10 DB Renegade Row (L&R)
10 DB Snatch (L&R)
20 DB Sit Ups

Wednesday 11/11/15

Midweek Motivation!

Alright folks, we’re halfway there. Yesterday was pretty chill, but it wasn’t easy, that’s for sure. We’ve got a few more fun workouts to go! Let’s get in here and have some fun!

Truth.

Truth.

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}Oly Day!
3 RM C&J
3×12 Front Rack Lunge
(6 Each Leg)

Wednesday 10/28/15

Midweek motivation!

Tough workout yesterday! I’m sure that we’re all feeling a bit sore, so here some midweek motivation for you.

IMG_4506

Let’s be successful in our fitness goals! If you need help in setting achievable, realistic goals, I’m here. Bring your friends in for the rest of the week and help them set their own goals. Having a solid support structure and other people with similar goals will only help you to reach your own.

Daily Dose

Get{Gymnastics}
sPL
Evil Wheels

Get{Strong}
5×8 Bench
3×12 Tricep Kickback

Get{Fit}
4 RNDs:
“Who Needs Legs?”
400m Sprint
15 Front Squats
(15 min. Cap)