Cooling off...

...just a bit.

But I'll take it. It's been very warm this week and I hope that everyone has had enough water and stayed hydrated!

Let's all have a relaxing weekend, next week we start the process all over again!

FTF

Building on last week, we're going to be upping the push ups challenge! Now, every day we're going to be moving a little lower for your push ups. If you don't remember the challenge, or are just jumping in, here it is again to help you out. Go read it and start there. But for those of you that have been doing it, lower your body into a more challenging position. If you've been on the back of the couch, move down to a chair. If you've been on a chair, move to the floor on your knees, etc. Just make it a little harder than you were doing. Have fun!

FBF to that time that I got married. TAKE ME BACK!!!

FBF to that time that I got married. TAKE ME BACK!!!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
10,7,5,3,3 Bench

Get{Fit}
"The Bear Complex"
Work up to a single, where 1 rep is: 7 RNDs:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
(once you've started a rep, you can't put the barbell down)

As mentioned...

Kettlebells!

Yay! As mentioned on Monday, I love kettlebells. They're a great way to get the heart rate up, build strength and just have some fun!

Let's get after it!

Lifting heavy is just plain awesome.

Lifting heavy is just plain awesome.

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
10,7,5,3,3 Press
4x10 L-sit Leg Lift

Get{Fit}
4 RNDs NFT:
20 KB Swings
1 min scissor kick
ME Neutral Grip Hold

Midweek motivation!

Drink WATER!

Yes, I've said that already this week. BUT it's hot and as I've mentioned before, it's that first week or two of heat that can really cause some problems. Stay hydrated (beer doesn't count).

Context coming...

Context coming...

I'll admit that Maya Angelou was probably not talking about nutrition or fitness in this quote but, that doesn't mean that we can't use it as such.

Sometimes we "fall off the wagon" when we go out to eat or to a party. Sometimes we "just don't feel like it" when we don't go to the gym. And sometimes we say, "Screw it, I want that piece of cake."

All of that is ok. What's important to do is to realize that this isn't a failure. This isn't a defeat.

This is normal.

We aren't strong all the time.

We can't eat perfectly all the time. 

We won't feel like working out all the time. 

You're normal if you're feeling, or have felt, these things. We know these feelings aren't permanent and that we didn't fail for deciding to have that slice of cake.

It's something to learn from. To grow and understand ourselves in a deeper manner. 

If you've felt like this, get up! Dust yourself off. Learn from what happened and move forward. Ask yourself these three questions:

  • What did I want when I did that?
  • Why did I keep doing it?
  • What strategies can I put in place to face this in a more productive way in the future?

If you need help answering these questions, feel free to ask. I'm happy to help how I can!

Daily Dose

Get{Strong}
Oly Day!
Snatch Practice
Then:
3 RNDs NFT:
5 OHS
7 DB Rows
9 DB Flys

Just planking the day away...

Whew!

It was a hot day yesterday! I guess summer is here, and it came in a hurry. Just keep hydrated, maybe keep a cool towel around and even have some coconut water as well. That will help keep you hydrated and it's got electrolytes (it's what plants crave!).

Keep up the good work everyone!

Michael and John, reverse planking in matching outfits. 

Michael and John, reverse planking in matching outfits. 

Daily Dose

Get{Gymnastics}
sPL
4x12 Pull Ups

Get{Strong}
10,7,5,3,3 DL
4x12 Tricep Kickback w/twist

Get{Fit}
3 RNDs NFT:
100m Offset Carry
20 Walking Lunges
30 Sit ups

5 Reasons why kettlebells are amazing

It's going to be really hot this week, so we're going to slow things down just a bit. As it warms up, the programming will change a bit to match the heat. When we get a little better adapted, we'll start running again but until then, we're going to kick back. That first heat wave is the one that's most likely going to cause some problems, so we might as well avoid it.

With that in mind, we’re still going to get creative with getting our heart rates up. There’s a few great ways to go about doing that and today we’re going to talk about one of my favorites, kettlebells!

Kettlebells are fun!

Kettlebells are fun!

Kettlebells are a great way to develop strength, power, cardiovascular endurance and a host of other amazing benefits. The top five reasons kettlebells are awesome are as follows:

1.     Cardio is boring. Let’s just be honest. Some people find it therapeutic and that’s totally fine, more power to those folks. Don’t get me wrong, I’d rather go for a run outside than on a treadmill, but if I can get some cardio in while strength training, I’d rather do that.

2.     Functional strength. We hear that a lot, but what does that really mean? It means, in short, that it requires more mobility and coordination to perform the movement. Basically, it’s something that will make you a “more functional” human being. It will help keep you off of a walker, play with your grand kids, keep being able to mow the lawn and be self-sufficient into older ages.

3.     Kettlebell swings are safe for everyone, and they tend to be easier on the body. There’s a lot of use for things like box jumps and heavy squats, sometimes (depending on the client) these movements can cause a lot of stress in the joints and on the body. Kettlebells can give you great strength gains, as well as help with mobility, without as much stress as other movements may cause some people.

4.     Combines cardio and strength training. As mentioned above, if someone can get their heart rate up while also developing muscle mass, it’s killing two birds with one stone. Get more done in less time.

5.     Great for fat loss. There’s a high metabolic cost of tossing the weight around and it is also great strength training to develop muscle. Muscle requires more energy to maintain, meaning more fat loss. It’s a whole-body movement that kicks the hormones in your body into action to stimulate more fat burning.

These are just 5 great reasons to kettlebell train. I’m not saying that we’re not going to be doing anything other than kettlebells from here on out, it’s just going to be a lot dryer in the meantime. Plus, it’s a great opportunity to learn more kettlebell movements to expand our fitness options!

It’s going to be a challenging week. We’ve got some great workouts planned, so be ready to get enough rest and recovery along with feeding our bodies some good food! Let’s Get Fit!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
10,7,5,3,3 Squat
4x12 Bent Rev. Fly

Get{Fit}
4 RNDs NFT:
15 Wall Balls
ME Elbow Plank
10 Chin Ups

TGIF! AMIRITE?!

Whew! 

It's been a great week! Personally, I'm looking forward to some low impact movement this weekend. Maybe a long walk, maybe some stretching in the park, maybe a massage is needed. Whatever it is that you decide to do, make sure that you move a bit, relax a bit and recover. Even take a few minutes to clear your mind and do some mental housekeeping as well. 

Fast Tip Friday!

I'm bringing back Fast Tip Fridays! This week, we're having a challenge as a part of the FTF. We're going to work on our push ups this week. just normal, run of the mill push ups. Nothing fancy, just find a push up that you can do; on the floor, on your knees, on the back of a chair or couch if you need to. But wherever you do them, just make sure that it seems a little easy. Maybe a 6-7 out of 10 on the hard scale. Take 10 minutes. Just 10 minutes and at the top of every minute, do 5 push ups. Yes, by the end you've done 50 push ups but, that's 50 more than you did the day before. It's going to seem easy at first because you've scaled it by being on your knees, or on the back of a chair/couch, etc. but, by the time that you hit minute 6 or 7, it's going to be pretty challenging. Which is the point. Try this a couple of times next week and see how you do. Next Friday, we're going to build on this a little bit. 

 

Rain in July? ...ooookaaaay... At least it smelled nice. 

Rain in July? ...ooookaaaay... At least it smelled nice. 

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
10,7,5,3,3 Squat
4x12 Pull Ups

Get{Fit}
AMRAP 10:
6 Push Ups
12 KB Swings
16 Alternating Swings

A Little Rest

Oly Day!

I'm sure that we're all experiencing some soreness. It's been a pretty darn good week so far. But, we're keeping up on our habits, we're being nice to ourselves when we're not, and we're supporting each other as we move forward. 

You guys rock. 

The couple that jump ropes together...

The couple that jump ropes together...

Daily Dose

Get{Strong}
Oly Day!
C&J Practice
Then:
3 RNDs:
5 Push Press, on the last rep hold for 30 sec.
9 DB Rows L&R (AHAP)
12 Leg Lifts