How are we feeling?

Recovery/Rehab

It's important to take time to recover, whatever you method is.

Sleeping. Massages. Foam rolling. Trigger point. Hot stone. Steam. Long slow walks. The list goes on and on. 

What are you doing to recover this week?

Daily Dose

Get{Gymnastics}
sPL
4x12 Chin Ups

Get{Strong}
4x10 Dicks Press
4x10 L-Sit Leg Lift L&R

Get{Fit}
21-15-9
Thrusters
Renegade Rows

Well, that settles that.

Burpees Suck.

But, we already knew that. You all did great and I'm very proud of you for pushing yourself into an uncomfortable position. 

That said, it's going to be a good one today too! Let's have some fun.

Leah, questioning her life choices while doing a rough kettlebell workout. "Why did I grab the 26# kb??"

Leah, questioning her life choices while doing a rough kettlebell workout. "Why did I grab the 26# kb??"

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4x8 Pause Squats
4x12 Kneeling Band Press

Get{Fit}
4 RNDs:
100m Sprint
10 Ring Rows
30 DU's

How NEAT!

What's 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 leas 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? Post in the comments, reply to this email or go to the Facebook page and post there what that ONE thing that you’re going to do to start adding in more movement.

Let’s have a great week and move more!

The couple that fly's together...

The couple that fly's together...

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4x8 Single Side DL
4x12 Pull Ups

Get{Fit}
Death by:
Burpees
(yes, I'm serious)

Don't be weak!!!

FitCampers!

It's that time we've all been waiting for, one rep max week! We're going to be moving slowly through the Get{Gymnastics} and Get{Strong} portions of the workouts this week simply because we want to take the time to find those maxes. We're not going to be pushing really hard anywhere else. The Get{Fit} workouts are going to be pretty short and total lung burners this week, just to get the heart rate up a bit. 

It's going to be a challenging week, so get your rest, focus on recovery and eat well!

Don’t be weak!

Whoa, whoa, whoa, cool your jets buddy. Has anyone else REALLY made notes of how they talk to themselves? I made a very interesting note about my thought process the other day that I thought I’d share.

We were doing a pretty awful workout that included kettlebell swings and burpees, I’m sure that a few of you remember it… It was pretty rough.

During the last round of burpees, I noticed that I was talking to myself, not out loud of course, that’s just weird. The first few burpees I kept telling myself, “You got this, just keep moving. No problem.” As my energy started to fade, it was the only round that I did totally unbroken, I noticed an awful shift in my language. “Don’t be weak! You’re being weak, Chris. Keep moving!”

Immediately my energy tanked. Not even just a little. I felt like quitting. Like I was failing. It was amazing how that little change in “coaching” myself just ruined my energy levels. Being the self-aware guy that I am, sometimes, I quickly changed it. “You got this, Chris! You’re rocking these last burpees! Keep it up!”

It was instantly different. My energy returned and I kept pushing through without stopping and the DIFFERENCE is, I felt really good while doing it.

I would never say any of those things to a member, unless of course they specifically requested yelling and to be berated, so why in the HECK would I say that to myself?! It’s crazy, right?!

Once my head had cleared a little bit, it lead me down a path of other things. Mainly being, “where else can I be a bit kinder to myself?”

This is super important stuff. Words can hurt, no matter what people say, especially if they are coming from yourself. It sounds weird, but Gandhi said it best, “Your thoughts will become your words. You words will become your actions. Your actions will become your habits. Your habits will become your character. Your character will define your destiny.”

The first time I heard that, I didn’t get it. Honestly, it just went over my head. But now after what happened during that workout, I know the power of what we tell ourselves. We will believe what we tell ourselves often.

What do you tell yourself? What are your words? Do you find yourself saying something like, “You idiot! How could you screw that up?” when you make a mistake? Or how about this one, “How could you forget milk at the store? That was the only thing that you went there for, dummy!” My favorite is something along the lines of, “I really stink at that (insert anything here)!”

Any of those sound familiar? I know they do for me.

So what can we do? It’s called, reframing. We can reframe our thoughts to something more positive and supportive to help BUILD ourselves up rather than tearing us down. Try something like, “I made a great attempt at that, and I learned a new way that it DIDN’T work!” or, “Forgot the milk! Oh well, I’ll swing by tomorrow and make something else tonight. It’s ok!” or maybe, “I consider that (insert anything here) something that I’m really working on and getting better at!”

It’s pretty simple but, as we all know, simple doesn’t mean easy. Try to make note of the things that you’re telling yourself this week. Notice the negative thoughts that might wander into your language. Maybe you don’t make any immediate changes right away, but it makes a HUGE difference as soon as you start noticing what you say to yourself. The greatest change you can make in your life, starts between your ears.

Let's move some weight this week!

Let's move some weight this week!

Let's have a great week!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
10,7,5,3,1,1,1 Bench
4x6 Elevated Lunge

Get{Fit}
21-15-9
Thrusters
Renegade Rows

And it's Friday!

Chill week

It's been a relatively chill week since we're ramping up for our maxes next week. I'll explain how it's going to work in Monday's email. Until then, try to have a relaxing weekend, stay out of the heat, and have some fun!

Because who doesn't love lunges?

Because who doesn't love lunges?

Daily Dose

Get{Gymnastics}
4x7 DL
4x12 Kneeling band press

Get{Fit}
4 RNDs NFT:
12 Sissy Squats
12 Chin Ups
12 DB Flys

Wow.

It's hot!

Yesterday was a scorcher. I'm really looking forward to it supposedly cooling off this weekend a bit. Let's have some fun today and try to remain cool. 

To help you relax, here's a picture of a pig, swimming in the ocean, with a bird on it's back. That's some salty bacon!

To help you relax, here's a picture of a pig, swimming in the ocean, with a bird on it's back. That's some salty bacon!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
4x7 Bench
4x12 Concentration Curl

Get{Fit}
3 RNDs:
10 DB Press
10 DB Snatch L
10 DB Snatch R
10 Burpees