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

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.

TGIF

Whew!

It’s been a great week and I don’t know about you, but I’m pretty glad for it being Friday. There are more than one sore muscles on my body! Enjoy your weekend!

Fast Tip Friday!

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

  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.

That’s it for this week, there will be 5 more next week!

In case you missed it, here’s the ProTip Tuesday about the drinking challenge! Get involved and let me know how it’s going!

Daily Dose

Get{Gymnastics}
sPL
4×12 Pull Up

Get{Strong}
4×12 DL
4×12 Elevated Lunge (6L & 6R)

Get{Fit}
15-12-9
Push Press
Box Jump
Russian Twist

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

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

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 #6

Belly Breathing

Just a quick tutorial on belly breathing and it’s benefits. Enjoy!

Daily Dose

Get{Strong}
Oly Day!

Snatch Practice
Then:
3×10 Snatch Grip Press
3×10 Snatch Grip DL

ProTips and ProCoach!

A lot of new things!

Hey everyone! In case you missed the ProTip Tuesday video, here it is again.

Also, the new ProCoach class is coming up really soon! If you’re not in the program just yet, now is a great time to do it! Get a jump start on your New Year’s Resolutions by enrolling in the course and start your year off early. Watch this for more information, and sign up here!

Let’s get some good habits going!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×5 DL
4×12 Single Arm DB Press

Get{Fit}
3 RNDs:
10 Goblet Squat
20 Sit Ups
200m Run