Great week and fast tip Friday


It's that time of week again, TGIF. It's been a GREAT week and I'm glad that we're going to get a couple days off. Recovery weekend!

This weeks FTF (Fast Tip Friday) is going to be related to what I talked about on our Oly Day this week. 

"Why aren't you stretching more during the week?!"

Ya, kind of like that.

Ya, kind of like that.

Here's your challenge this week. If you're a member of the gym, you know Chris' 5-minute warm up routine. Ok well, it might be more like 10m but still...

Take 5-10 minutes every day to just stretch. Think about every joint, all the angles you can get those joints into and just stretch! 

It doesn't have to be pretty. It doesn't have to be perfect. It doesn't have to be a good "flow" from one position to another. 

Just stretch. 

It's that simple. 5-10 minutes a day, every day, this week. Now go. Stretch and be bendy. 

Daily Dose


10,7,5,3,3 Press
4x10 L-Sit Leg Lifts

3 RNDs:
10 Rings Dips
20 Walking Lunges
200m Sprints
10 HPS

Oly Day!


A little rest for the week. I know that a lot of you appreciate Oly Day, simply because it affords you the opportunity to stretch and work off some of the tightness that we've gotten from the rest of the week.

Of course, to me, that begs the question, "Why aren't you working more on stretching all week long?!"

Stretch more!

TBT to last week when I squatted 300# for 3 reps. We've all been working extremely hard on our strength gainz and you all should be proud of the progress that you've been making. 

TBT to last week when I squatted 300# for 3 reps. We've all been working extremely hard on our strength gainz and you all should be proud of the progress that you've been making. 

Daily Dose

C&J Practice
4 - 5 sec. Pause DL
7 DB Front/Side Raise
12 Pull Ups
100m Suitcase Carry

Midweek Motivation!


As with our ProCoach Program, habits are what makes us who we are. Someone once told me, "You are what you do regularly."

What do you do regularly?

Are you in the habit of eating whole, unprocessed, quality foods? Are you moving regularly? 

What are your health and fitness habits? Let me know! If you need help figuring out better habits, simply reply to this email and we can work on some ideas together. 

Daily Dose


10,7,5,3,3 Bench
4x12 DB Rows

10 DB Flys
40 DU's

Easing into the week.

It's pretty warm again,

so we're backing off just a little bit. But, that doesn't mean that we're not going to work hard. 

In fact, today is the coolest day of the week! So that means... SPRINTS! Woohoo! Let's get in here and get our sprinting on. 

The morning crew getting after the push presses!

The morning crew getting after the push presses!

Daily Dose

4x12 Chin Ups

10,7,5,3,3 DL
4x12 Shoulder Y's

3 RNDs:
400m Sprints
10 DB Snatch L&R
10 Get Ups (Weighted)
Rest 1 min

Mindful Eating

But first, mindless eating...

...we've talked about mindless eating in the past. Mindless eating is the eating that you do when you're just watching TV, or at the movies downing a large popcorn by yourself with a large soda, or when you've maybe had a few drinks and suddenly you've eaten all the chips and salsa in the house. 

Basically, mindless eating is eating simply because there's food there and not because you're hungry or trying to recover from a workout. 

So today, we're going to talk about Mindful Eating.

What is mindful eating, you may ask? Good question, here we go!

Mindful eating is a concept that allows you to be in full control of your feelings, thoughts, and emotions while you're eating. It allows you to become more aware of your hunger cues, whether they are physical or emotional. 

The basics of mindful eating are:

  • listening to physical cues versus emotional
  • eating as slowly as you can
  • really focusing on the tastes, textures and smells of your foods
  • learning to understand your guilt or anxiety about certain foods
  • eating to maintain your exercise, not more
  • noticing how foods effect your feelings and body
  • appreciating your food more
  • answering the "one simple question" (more on this in a bit)

In modern America, we're constantly surrounded by food. It's usually highly processed garbage, but food nonetheless. It's pretty easy for us to wander to the break room at work when we're bored, grab a handful of animal cookies and stand there and eat them. Then maybe we'll grab a soda and head back to our desk and sit for another 4 hours. Maybe we'll repeat that a few times a day and suddenly we've eaten/drank 2,000-3,000 calories of processed sugar and carbohydrates without even noticing. 

It happens, that's just the nature of our society right now. Easy access to highly processed "stuff". We get bored and end up grazing in the kitchen. I'm guilty of that as well.

It takes up to 20 minutes to realize that we’re full and some of the processed foods that we eat and can cause us to eat much more than we realize. Carbohydrates and fats don’t signal the brain that we’re full like protein and fats do. That’s why so many of our snack foods are engineered to have loads of carbs and fat and that makes them extremely palatable to us and why we eat much more of it than we should.

So, how do we solve this?

As mentioned above in the bullet points, there are a few things that we can do.

Are you listening to your physical cues or emotional ones? Ask yourself as you’re reaching for a snack, “Am I bored or am I hungry?” This particular one has really helped me out a lot.

Am I eating slowly? Eating as slowly as possible will vastly decrease the amount of food that you will eat. Your body will have time to react and you’ll find yourself eating less.

How does this taste? Eating slowly will also allow you to “taste” your food more since it’s spending more time in your mouth. Is it too salty? Is it sweet? What’s the texture like? Experience this in every meal. Get connected with your food.

Are you anxious or feeling guilty as you’re eating something? Well, this should go without saying, but you probably shouldn’t eat it if you are feeling guilty or anxious about it. If you do eat it, that’s OK! It happens sometimes, just make a note of how you felt when you did eat it and move on.

How often are you working out? If you’re in the gym 4-5 days a week and running a couple of times a week, you’re probably going to need to eat a little more food. Relax, you’ve probably earned it. That doesn’t mean that you get to eat all the cookies and ice cream that you want, it just means that you should eat for the activity that you’re doing. If you spend a lot of time at a desk or are only in the gym 1-3 times a week, you might not need as much food. Eat for the activity that you’re performing, not more.

How is this food making you feel, emotionally and physically? When you eat something and you notice that you’re tired or depressed afterward, it might be a good idea to avoid that particular food in the future. It takes some time to figure out the foods that can affect you but it’s important to know what different foods can do to us mentally and physically. If you eat something and it PHYSICALLY causes you pain, see a doctor! Maybe you have an allergy or sensitivity to it.

Are you appreciating your food? This goes back to eating slowly. If you’re eating slowly, it’s easier to focus on the different flavors and textures as mentioned above. Doing this will really help you start to appreciate your food more and you’ll notice that certain things that you liked when you wolfed them down, aren’t as good as you remembered them by eating them very slowly.

The “one simple question”. I mentioned this earlier and said that I’d get into this a little more. Like it says, it’s one simple question. When you’re about to eat something, ask yourself, “Is this helping me reach my goal or hurting my goal?” It’s amazing how easy this is. As you get up from your desk and grab a handful of those animal cookies, ask yourself that one simple question. If the answer is a resounding “YES” then eat that food. If it’s a “NO”, don’t eat that food. Simple, right?

Again, if you need more assistance with nutrition, feel free to respond to this email, give me a call/text , or talk to me in the gym and we can schedule and appointment to dig in a bit deeper. 

There is also our ProCoach Program available. We'll be opening up a few more spots in a couple of months, so head over here and fill out the contact form at the bottom and we'll lock you in as an early bird. 

It's going to be a great week! Let's have some fun in the gym, eat enough good food to support our fitness and let's get after it!

The morning crew getting after some Hang Power cleans.

The morning crew getting after some Hang Power cleans.

Daily Dose


10,7,5,3,3 Squat
4x12 Alternating Curl

EMOM 12:
ODD: Alternating KB Swings
EVEN: 6 AB Wheels


It's been hot,

and I'm proud of you night folks for being there and toughing it out. It's not easy when it's 90-something degrees and we're doing all this work. It kind of takes us a little more time to get through as well.

Keep up the good work! 

Remember that there isn't a night class tonight, so adjust your schedule accordingly. Thanks in advance!

Remember that Fridays are black shirt days! Wear your black shirt! Last week John, Michael and I decided to wear the same colored shorts too!

Remember that Fridays are black shirt days! Wear your black shirt! Last week John, Michael and I decided to wear the same colored shorts too!

Daily Dose

Snatch Practice
10 Snatch Grip Press
10 DB Row