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

Habits

Short week, it seems to be going by fast…

…is all I mean. We’re having all classes as normal, it’s just FLYING by.

As we’re approaching the holidays, it’s important to stick to these habits that we’ve been forming. Especially the ones that we’ve been doing in ProCoach. It’s going to be easy to be tempted to over indulge on the things that might not be the “best” choice. Remember that there is no good or bad foods, only foods that make you healthier and move you towards your goals, or there’s foods that don’t.

That said, enjoy your holiday parties. Indulge (a bit) and enjoy time with your friends and family.

Daily Dose

Get{Gymnastics}
sPL
4×10 Chin Ups 3-0-1

Get{Strong}
5×5 Front Squat
4×12 Goal Posts w/ Press

Get{Fit}
3 RNDs:
20 KB Swings
20 Alternating Swings
10 Swings L
10 Swings R
Rest 1 min.

Short Week!

Thanksgiving Week

Just a quick reminder that the gym will be closed Thursday and Friday, so plan your workouts accordingly.

FitCampers!

This weekend was beautiful, in spite of the rain and clouds. Sometimes it’s nice to just curl up on the couch in front of a fire and relax. I’m currently sitting at the Orchard Valley Coffee Shop in downtown Campbell, watching the clouds roll by and people all bundled up at the farmer’s market. It’s a great day to people watch.

We’re quickly approaching the end of the year, and that means it’s New Year’s Resolutions time! Woohoo! I love this time of year because it’s fun to help people set goals. I’ve talked about this before, so I’m going to share it again. Maybe you want to lose weight, maybe you want to start setting up better habits, maybe you want to run a marathon, or maybe you want to deadlift a certain weight. All of these things will require some goal setting, some dedication and a plan.

If your goal is to lose weight or get better eating/fitness habits, maybe a program like ProCoach would be the best bet. There’s a new class starting on December 5th and the last day to sign up is the 2nd, so get on that.

Or maybe you want to deadlift a certain weight, that will take setting a goal and then working backwards to figure out how we’re going to meet that.

Or even maybe you want to run a marathon. That takes planning and some reverse engineering as well.

All of these things require setting goals. Here’s an old post to help remind you of great ways to set goals. If you need some help setting goals and then working backwards to find the best path to achieve those goals, email me. Call me. Text even. Let’s get you moving toward better fitness.

How to set goals:

  1. Specific – Your goals must be specific. Saying, “I’m going to get fit.” Is much different than, “I’m going to go to the gym 3 times per week.
  2. Measurable – You have to come up with a way to measure your goals. Such as the example above about going to the gym 3 times per week. Once you’ve set that goal, set up a way to hold yourself accountable. For example, write your name down on the board at the gym and start making hash marks next to it for each time you show up. Or, put it out there in Facebookland by checking in and asking friends to hold you accountable.
  3. Attainable – “I’m going to lose 50 pounds!!!” Great! How are you going to do that? Think big on your goals, and then make them attainable through smaller steps. Break it down to a weekly goal, or even a daily goal. Every small step takes you closer to your grand, huge, over the top goal. One pound a week is excellent progress for weight loss. A half a pound is average. See #5 for more on this but, don’t skip #4. It’s important too.
  4. Realistic – Is 50 pounds realistic? A resounding yes, it is (if you have it to lose). Having a million dollars saved? That is also realistic. BUT, it takes work. Part of goal setting is setting goals that you are WILLING and ABLE to work for. How hard are you willing to work for your 50 pounds? How about that million dollars?

(Some also put Relevance in this spot. I chose Realistic because, personally I feel, that all goals have some relevance.)

  1. Timely – Last but not least, having a time frame attached to it creates a sense of urgency. You must reach that goal by your preset date/time. “Someday” doesn’t do you any good. Someday is just a wish, “someday I’ll have a million dollars”. Setting a date 10 weeks from now, THAT is a goal. It’s got to tie in with Realistic though. Is losing 50 pounds in 10 weeks possible? Yes, but it takes an enormous amount of work and dedication. That’s 5 POUNDS a week. Not the most healthy and sustainable in this coaches opinion. Is a million dollars attainable in 10 weeks? Maybe, I’m sure it’s possible. If you’ve got the formula to make $100,000 per week, pass it over and I’ll tell you, I’d put in the work for that!

We’re halfway through March already and a few of you have written some goals on the board. How are you doing with those goals so far? Honestly, I’m not doing a great job at mine. It is currently to add 3 days of 30 minutes worth of running in per week. I’ve done it twice since I’ve written it down. I’m not perfect, but does that make me a bad person because I didn’t reach my goal? I don’t think so, but I’m biased to my own awesomeness. Maybe I aimed too high. Maybe it wasn’t realistic. Maybe I thought I was willing to put in the work that I needed to and didn’t. I hate running, so maybe it’s just an attitude shift on my part. Maybe I need to back it off a bit and only do two times per week. Once I get that down, then add a third.

It’s hard to be honest with yourself and your goal setting. I personally think the hardest part is being honest. What are you REALLY capable of doing? If change scares you, start small. Maybe it’s just cutting out sugar once a week. That’s pretty easy to handle. Maybe it’s just adding in one 30 minute walk a week. Maybe you’re a little more advanced and it’s eating your bodyweight in grams of protein once a week. Start small. These small victories will undoubtedly lead to other small victories, which will lead to other small victories, which will lead to a grand, huge, over the top goal.

Start small. Aim big. Work, sweat, achieve, conquer.

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×5 DL
4×12 Weighted Step Up

Get{Fit}
4 RNDs NFT:
21 Air Squats
15 Push Ups
9 HPC (155/105)

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

Say YES to Fitness!

FitCampers!

I hope that you all had a WONDERFUL weekend. The rainy day weather really made for a really nice change and fall this year is going to be great. Don’t worry, if it starts raining a lot we’ll still get some great workouts in!

Friday we discussed 7 Ways to get more movement incorporated into our lives. That post suggested seven simple ways to get a few more hours of activity to help keep our bodies moving, healthy and fat burning machines!

Also in that post, it was mentioned that we say that we’re often “too busy” to go to the gym, or to take a 15-minute walk occasionally after dinner, or to go on a hike over the weekends. It’s time to talk about our obsession with busy-ness.

Technology has come a very long way in my 37 brief years on this planet. Personally, I feel pretty blessed to have been a part of the generation that knew rotary phones, corded phones, dial up internet, pagers and the dewy decimal system. I knew the connection of a pen/pencil and a carefully crafted mixed tape. I knew it was time to go home when the street lights turned on and that it wasn’t a big deal when my mom didn’t know where I was at all times.

Then came the first cells phones. Texting wasn’t quite a “thing” yet and my first game on my phone was something called “Crab Catch”. It was a little crab that you controlled the movement left and right to try to catch falling apples. What would a crab want with apples anyway?!

Now we have these “smart” phones with countless apps, games, internet, text messaging, snapchat, thousands of TV and radio shows, podcasts and so many other things that suck our time away. Someone put it in a funny way, “What would you tell someone from 40 years ago about a cell phone? That I have this device in my pocket that can literally access ALL of human knowledge and I use it to watch videos of cats.”

There’s so much out there that we do, including myself, that absorbs so much of our time. We HAVE to watch the latest episode of our favorite TV shows. We HAVE to pass that one level on that game that we’ve been trying to pass just so we could tell our friends that we did. We HAVE to check our email every 5 minutes. We HAVE to check Facebook to see what awesome lives our friends and family are living. We HAVE to see how many “likes” our latest post on Instagram got.

There’s just so many things that we feel we HAVE to do to make ourselves feel like we’re keeping up with the Jones’. We say “yes” to everything and then have to figure out how to balance the three things that we agreed to do simply because we feel like we have to. It seems like our culture just needs to constantly be doing something.

Don’t get me wrong, I’m totally guilty of all of that too. Some of you know that I LOVE “Blacklist” with James Spader. That show is freaking amazing. I’ve also gotten into other things like; Survivor, Bachelor in Paradise, Project Runway and other mindless reality shows (thank you Megan…). I’d say with EASE that I waste 5-7 hours a week (probably more) watching these shows. Is this bad? Depends on who you ask, but it’s certainly not enriching my life or making me a better coach or business owner. Am I enjoying my time with family and fiancée? Absolutely. So I don’t feel bad about it.

One of the things that I’ve learned working with my coach, Corinne McElroy, is that when you say yes to one thing, you say no to something else. That’s the reality of it and the balance that everyone must face. What are you saying yes to today to improve your fitness? What are you willing to say no to? I encourage you to really take some time to analyze your day and where you’re actually spending your time to figure out what you can do to add in some time to move. If you like games, turn it into a game. A while back, I posted about an app I found that helps you with running, called Zombies RUN! From the website:

HOW IT WORKS
Walk, jog or run anywhere in the world.
Hear your mission and music through your headphones.
If you’re chased by zombies, you’ll have to speed up!
You’ll automatically collect supplies to build up your base.

I’ll be honest, I haven’t used it yet but if others are interested, I think it would be fun to play together! This is just one way to add in some fun and exercise at the same time. There are countless other ways to add in more movement and make it fun. So, what are you going to do?

Daily Dose

Get{Gymnastics}
sPL
4×12 Sissy Squats

Get{Strong}
5×5 Bench
4×12 BB Reverse Curl

Get{Fit}
5 Min AMRAP:
Alternating TGU’s
Then, 4 RNDs:
40 DU’s
12 KB Rows L&R

Bring A Friend Week!

Exercise versus Training

FitCampers!

It was another great week and there were a few workouts that definitely caused some soreness. I hope that everyone is paying attention to their bodies, spending enough time recovering (SLEEPING, massages, eating to support what you’re doing, and/or doing mobility), and taking the time to enjoy life.

Today we’re going to talk a bit about exercising versus training. What the difference is, what we do at our gym and goal setting based on that difference.

Last week we talked about how the programming was going to be changing, so that we could focus a bit more on the Get{Fit} component of the Daily Dose. We’ve been working very hard in the Get{Strong} area and we’ve all made some IMPRESSIVE gains there. The reason that we’re shifting a bit to a more endurance/intensity based program is so we can force a bit more adaptation using our new found strength. Intensity will ALWAYS be the magic bullet, the one trick, the thing that will encourage our bodies to adapt and change to that leaner, look better, feeling better body that we’re going for.

Don’t get me wrong, we’ll go back to a strength biased program again in the future, but for now, let’s ramp up our intensity and work toward that, “I better lay down now” feeling after the workout.

Coach Mark Rippetoe talks about the definitions of exercise versus training as:

Exercise – physical activity performed for the body right now. Each workout is performed for the purpose of producing a stress that satisfies the immediate needs of the exerciser: burning some calories, getting hot, sweaty, and out of breath, pumping up the biceps, stretching, basically just punching the physical clock.

Training – involves “directed physical stress” and is the process of going from where you are now, to where you want later for the purpose of meeting a specific performance goal.

I think that it’s important to realize the difference of these two things. With these definitions, exercising would be something like; running for running’s sake, doing a spin class, Zumba, Orange Theory, doing a weekend boot camp, etc. I’m not knocking these programs in the slightest. They’ve all produced some great weight loss results and made many, many people very happy. I’m simply trying to explain the difference between exercise and training.

At some point, I think, people out grow “exercise” and training is the next step. They get hooked and want more, to perform better, to become stronger, to run faster or longer and to generally kick butt. This is where planning becomes more important and simple “exercise” will no longer suffice.

Some training examples; a specifically designed running program to get you to complete your first half marathon, jumping on your bike with a program to assist you in riding 100 miles, an Olympic weightlifting program designed to get you stronger to compete in a weightlifting competition at a specified date in the future, even a yoga movement that has steps toward a more difficult handstand. I’d call all of that “training”. This is where we’ve made specific performance goals, with a goal to reach at a future date.

The thing to notice here is that with “training”, we have quantifiable performance outputs, versus just getting calories burned.

Which brings us to goal setting as a part of a bigger “training” picture. At this point, every member should have a book with them, or at the gym, that has a record of all of their lifts, gymnastics movements and overall performance progress. This will greatly assist you in tracking your performance as well as goal setting for the future. There are also the leader boards up on the wall with all of our lifts as well as some benchmark workouts to also help track your performance and goal setting. Maybe your goal is to unseat the person in the number one slot, or to beat what you have up there, or maybe it’s to do a benchmark with a prescribed weight. Quite a few of you have already seen that the numbers that you’re putting up for 3 reps have beaten your one rep max’s that are on the leader boards. Without having that recorded, we wouldn’t be able to see our progress, and then at that point, we’re just exercising. But because we’re tracking it, making our performance progress noticeable, setting goals of unseating the person in the number one position or just beating our own previous one rep max, we’re actually training. That’s a big difference.

What do you think that you can do to improve your training? Set goals? Take better notes of your progress? Let’s start a discussion on the Facebook page and talk about what we’re going to do to make our training more effective.

A couple of dates coming up:

This week is Bring A Friend Week! Be sure to let all your friends and family know that they can come for FREE for the entire week! This month, anyone that brings a friend that signs up will get a free shirt! So get some friends and family in here and share the pain!

July 9th – Gym BBQ at Vasona Park from 9-2. We’ll bring a couple games like corn hole and maybe a Frisbee or football. Feel free to bring anything else with you. There will be a sign up sheet at the gym on the board, please sign up, and if you’re bringing a guest, so I know how much meat to bring. Also put down what kind of side that you’ll bring as well so we can all know and plan our sides accordingly. Let’s have some fun!

July 19th- July 22nd – Gym Closed. I’ll be on vacation but, that doesn’t mean that you’re not going to have workouts planned on the blog or things to do. I’ll be planning a little challenge for everyone to do so be ready!

Getting hugs after a lifting session is the best recovery ever.

Getting hugs after a lifting session is the best recovery ever.

Daily Dose

Get{Strong}
Squat Warm Up Flow, Ankle Mobility, Front Rack Mobility

Oly Day!
20 Minutes to find a 3RM Clean and Jerk
Then:
3×8 Goblet Squat 1-5-0
3×12 Good Mornings

TGIF

It’s been a strange week…

For multiple reasons. It was Tuesday and I kept thinking it was Friday, and now it’s Friday and I can’t believe how fast it went by!

Let’s aim for that BBQ on Saturday the 9th from 9-2! Let’s have some fun!

Also, next week is Bring A Friend week! Let’s get some new faces in the gym and get them fit! Don’t let people give you excuses, make them come. They will love it as much as you do!

Also, remember that we have some gym closures coming up next month:

July 19th – Morning classes only.

July 20th- July 22nd – Gym Closed. I’ll be on vacation but, that doesn’t mean that you’re not going to have workouts planned on the blog or things to do. I’ll be planning a little challenge for everyone to do so be ready!

Throwback Thursday to when Grace was teaching me how to use the rings.

Throwback Thursday to when Grace was teaching me how to use the rings.

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
5×3 Squat

Get{Fit}
4 RNDs:
10 SDL
10 Chin Ups
400m Sprint

Wednesday 3/30/16

Hump day!

I can’t believe how quickly March has gone by. It really did come in like a lion and leave like a lamb. It’s been so nice lately! I hope that your’e getting out for some walks/hikes, whatever and enjoying it.

Bring a Friend Week is almost over! Get your friends and family in here before it’s over!

Get after those presses Olivia!

Get after those presses Olivia!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4x100m Suitcase Carry
4×12 Squat

Get{Fit}
3 RNDs:
1 Min. Each
Burpees
Sit Ups
Pull Ups

Monday 3/28/16

First Day of Bring A Friend!

It’s a new week and the last week of the month, you know what that means?! BRING A FRIEND! Who’s coming with you?! Let’s have some fun and share the pain this week! It’s going to be a REALLY challenging week, I hope that you all are up for it!

In the famous words of Jerry Maguire…

4965452

Also, I did the math wrong, we have two more weeks of high volume, counting this week, then we’ll move on to mid volume mid weight. It’s been a pretty awesome high volume cycle though!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 Face Pulls
4×12 DL

Get{Fit}
EMOM 12:
ODD: 12 Chin Ups
EVEN: 12 Box Jumps

Thursday 3/3/16

Whew!

Who is sore so far? I’m definitely sore, no doubt. It’s been a great week though and the last two days won’t be any different. Let’s have some fun and continue kicking some butt!

This was a tough workout.

This was a tough workout.

Don’t forget that there are no classes Friday night! Please adjust your schedule accordingly. Thank you for your understanding.

Daily Dose

Get{Gymnastics}
sPL
4×12 Evil Wheels

Get{Strong}
4×12 Press
4×12 Single Arm DB Row (Heavy)

Get{Fit}
3 RNDs:
25 Amer. KB Swings
40 Sit Ups
200m Run