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Not every “fit” person follows a diet.

Not every person who struggles with their body composition lacks self control.

Finding the right foods, ratios, and quantities to optimize the way you look and feel is an ever evolving process. Your body is in a constant state of change. Cells are dying and regenerating. The body we live in today is a result of many past choices. How we look and feel will be influenced by our food choices, age, gender, hormones, activities, sleep, and stress. There’s no one right answer.

There are however some areas we can focus on in our journey to looking and feeling great. Here are the top 3 hacks for healthy eating!

1. Pick your fats
2. Eat more vegetables
3. Protein is the foundation of every meal 

1. Pick your fats
Fats stick with you. Not just figuratively, they actually make up the cell wall in every cell in your body. This affects the way cells communicate with one another as well as your body’s inflammatory response. That’s why the types and the quality of fats you choose to eat is such an important factor.

Fat Types
Polyunsaturated fats and monounsaturated fats can help provide your body with a sustainable energy source, decrease inflammation, and improve mental performance. These types of fats are found in foods such as salmon, vegetable oils, avocados, nuts,  and seeds.

Saturated fats should be consumed sparingly. They are not all bad but high consumption of saturated fat may be linked to increased risk of heart disease.

Fat Quality
Each meal should include a healthy fat option that supports your goals. Fat quality in animal products can vary greatly depending on the conditions the animal was raised in and what they were. You are eating what the animal ate! Focus on humanely raised animal products, grass finished, and wild fish versus farm raised.

Fat amounts
Working with an experienced nutritionist (like we have here at the gym) is a great way to calculate your fat needs for the day. This can vary based on your body type, genetics, and goals. If your goal is to maximize athletic performance , try to avoid high fat meals before or after exercise to avoid any digestive issues around training.

 

2. Eat more vegetables
Seems like a no-brainer but when you think about your meals over the past few days how many of those contained a full serving of veggies?

Vegetables are a great source of fiber, essential nutrients, and prebiotics to support gut health. They are also always going to be your best alternative when it comes to snacking. Most of us are not going to do any sort of damage by stuffing our face with broccoli and carrots!

 

3. Protein is the foundation of every meal

Humans need protein. There’s no way around it. The amino acids that make up proteins (plant or animal) are the building blocks for our muscles. Without sufficient protein in the diet our bodies will start breaking down muscle, diverting amino acids to perform other critical functions in the body.

So how much do you need? This again will vary a ton based on your goals, body composition, and genetics. Once you have your protein goal determined for the day. Set a protein goal for each meal by dividing that total daily amount by the number of meals you generally eat.

For example, if you are shooting to consume 150 grams of protein per day and typically eat 5 times a day you would aim for about 30 grams of protein at each meal. Once you figure out your numbers it becomes easy to know what foods support that quantity of protein.

There you have it, the top 3 hacks for healthy eating! If you’re trying to clean up your nutrition and fitness regiment let us know how we can best help!

 

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If you find yourself setting a goal, formally or informally then you’re off to a great start! After all, having a goal is better than no goal. Having a goal that you write down even further increases the likelihood that you’ll achieve it.

 

Goals can have a downside though. One downside is that they cloud your vision to other potentially great opportunities that would benefit you. The other downside is that if you miss out on your goal you might feel like the time and effort you put into achieving that goal was a waste.

 

So what should you do if not set a goal? I want to challenge you to stop setting goals and start building systems!

 

At least that’s what Scott Adams, the creator of the popular comic strip Dilbert would argue. Scott has always made it a point to approach life with a systems manner of thinking. This approach allowed him to build valuable skills and networks that he was able to tap into later in life. One great example of this is through his blogging. Scott was able to pay the bills as a cartoonist, but started his own blog and regularly posted despite the fact that he wasn’t earning money as a blogger. Eventually his blog writing got him some regular features in the Wall Street Journal. After being recognized as a writer in the Wall Street journal he began to receive book deals and speaking offers that were far more lucrative.

 

Scott didn’t set out to be paid as an author or public speaker. He started by regularly showing up for his daily practice of blogging. He chose to put his efforts in developing a skill set even if he wasn’t sure how that could be used in the future. Imagine how his path might have differed if he had set a goal of becoming a speaker? It would have probably looked extremely different from the system of daily blogging.

 

So what are the differences between goals and systems?

 

Goals
Merriam-Webster defines a goal as “the end toward which effort is directed.”

 

Systems
A system can be defined as “an organized set of doctrines, ideas, or principles usually intended to explain the arrangement or working of a systematic whole.”

 

You’re probably already thinking about areas in your own life where you’ve focused on one particular goal. Maybe you achieved it or maybe you didn’t. Maybe you’re still pursuing it.

 

Think about how you could develop a system that improves your health through a system for eating or getting daily exercise, improving your finances, or building relationships in your work or personal life. What are daily actions you can take that will move you forward no matter what?

 

In the words of James Clear:

None of this is to say that goals are useless. However, I’ve found that goals are good for planning your progress and systems are good for actually making progress.

Goals can provide direction and even push you forward in the short-term, but eventually a well-designed system will always win. Having a system is what matters. Committing to the process is what makes the difference

 

If you would like help building a system that better serves your health and fitness, get in touch with us and our team for some experienced coaching and accountability for this year by Contacting Us Here!

No doubt that in the past few months your workout routine has changed. Depending on the space available in your home and what equipment you have access to that change may have been drastic. If you really enjoy lifting heavy and make that the focus of your training then you may be getting frustrated. 

 

“Do What You Can, With What You Have, Where You Are.”
-Teddy Roosevelt

 

Right now you have an awesome opportunity to deload your body, rehab nagging injuries, and bulletproof your body to come back to training ready to rock. There is a lot you can do at home right now that will strengthen your joints, build up core strength, and address imbalances and weaknesses that may have been holding you back.

 

So check out the top 5 Bodyweight Exercises that will make you better at everything and show up to the gym ready to crush it!

 

• Candlestick
• Hollow Body Wall Walk Ups
• Pullups
• Pistol Squats
• Glute Bridges

1.Candlestick

Roll out the yoga mat or head out into the backyard. The candlestick is a fun exercise that has tremendous benefits. If you are about functional training this is perhaps the best demonstration of real world functional movement. In fact, the ability to move one’s own body from the ground to standing is a great indicator of fitness (burpees anyone?!). You will also learn coordination, balance, and build your core strength as you strive to maintain a hollow body position. Try filming yourself as you do these to refine your positions and maintain a global shape from head to toe.

Check out a great video on the candlestick here: https://www.youtube.com/watch?v=WXoNNx-uOtU

 

2. Hollow Body Wall Walk Ups

Walk walks for short. Think of these as planks taken to a whole new level. The key here is to maintain your position and not let your low back arch. If you are nervous to go all the way upside down or have trouble getting your nose all the way to the wall don’t worry. Just go as far as you safely and comfortably can – there are still so many benefits to doing this exercise!

 

Focus on moving slowly as you work on these and challenge yourself to spend more time under tension rather than completing the wall walk up as quickly as possible. Play around with different variations and mix in elements like shifting your weight from one hand to the other – this will have tremendous carryover to skills like handstand walking!

 

Pro Tip* Do not perform these on the bathroom door while someone else is in there! 😉

 

https://www.youtube.com/watch?v=JmbZyKmJwbo

 

3. Pull Ups

Pull Ups can’t be beat when it comes to upper body strength training. Build up your lat’s, arms, and core strength by adding these in daily. Pull Ups respond well to training frequency so try to do more small sets throughout the day to build up your neuromuscular efficiency. Try doing sets that are 50% of your max number of pullups to ensure you are always able to rep them out (if 8 pullups is your max always do sets of 4 with plenty of rest in between). If doing your first pullup is the goal then focus on doing just the lowering phase of the movement. Step up so your chin starts over the bar and control your lowering at a steady rate of speed so that it takes at 4-5 seconds to get your arms fully extended at the bottom of the movement.

 

Most of us have picked up a basic pullup bar that can hang from a door frame but even if you missed the boat or don’t have the space we have you covered. Check out this video for pullup variations that don’t require a bar! 

 

https://www.youtube.com/watch?time_continue=299&v=vGAK2-_kn1U&feature=emb_logo

 

4. Pistol Squats

Pistol squats are a great way to maintain leg strength without any external load. They also improve your squat mechanics and mobility if you are disciplined with your form and really focus on movement quality. Make sure you are mobilizing your ankles and properly warming up before diving into pistol squats. 

 

Below is a great progression you can use to warm up and train this beneficial movement!

 

https://www.youtube.com/watch?v=6WFpjKRP_HI

 

5. Glute Bridge

The movement we all know and love and probably don’t do often enough. If you are working from home right now (or spending more time on the couch than usual) then set an alarm on your phone to drop and perform some glute bridges every hour. Your low back will thank you and so will your Levi’s!

 

There are a ton of variations of the glute bridge that you can train. Performing these as often as possible with your bodyweight will pay huge dividends. It can help alleviate back and sciatic pain and will also improve your squat and deadlift. Checking out this video is a great place to start.

 

https://www.youtube.com/watch?v=tl6xvm4-Qk0

 

Fitness is a mindset. Not an activity that you go to the gym to perform for an hour 4-5 times a week. Our gym and community is here to facilitate your fitness journey. Let us know if you need guidance, motivation, or just someone to sweat with (virtually of course)!

 

So the gym is closed and you don’t have weights. Most of us can’t do our normal routine and may be getting frustrated or stressed that our progress will come to a halt.

 

If you’re stressed because you don’t want your training to go to waste but you also can’t do anything about your current circumstances what do you do?

 

Keep training you silly goose!

 

We’re about to uncover the most important things to remember about taking time away from weights and what you can do to make sure you keep those gains you’ve worked so hard to attain* (*it rhymes so it must be true).

 

Here’s 3 reasons why you should not be stressed about the gym being closed:

 

1.Your strength is not going away overnight.
It takes several weeks for your body to lose strength and muscle mass. Muscles are constantly undergoing cycles of stress (exercise) and recovery. They don’t have to be constantly under stress in order to be maintained, in fact constant stress without adequate recovery will actually

 

“You have power over your mind – not outside events. Realize this, and you will find strength.”

-Marcus Aurelius

 

2.You have so much opportunity to attack weaknesses

Whether it’s taking time to focus on bodyweight exercises to keep strength, skipping and running for your conditioning, or stretching and mobilizing there is so much opportunity to attack your weaknesses! Not only that but you also have more time to dial in your nutrition and eat in a way that supports your goals. You can even practice your exercise technique without moving a muscle. Studies of athletes have shown that mental rehearsal, running through a movement, lift or routine has been shown to cause electrical activity in the muscles involved in the movement. Close your eyes and practice your technique. You might be surprised at what you can do when you get back to it!

 

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”

-Abraham Lincoln

 

3.Focus on what you want, not what you don’t
The most important piece when you’re unable to go to a gym is to remain calm. Nothing fades away those hard earned muscles like cortisol (aka the stress hormone). Stress levels are probably high enough with our jobs and daily routines being flipped on their head so do your best to stay calm and persevere.
If you focus on all the things you fear or worry about your brain will only find more fuel for that fire. If your internal dialogue is “I’m going to get fat or weak” then you will probably act in a manner that supports that story. If your story to yourself is “I’m going to say health no matter what” then you will most likely act accordingly.

 

“For there is nothing either good or bad, but thinking makes it so.”

-William Shakespeare

 

Times can be hard, but we will stick together as a community and come out on top. If there is anything we can do to help please let us know!

 

Global pandemic or not, as flues and viruses surface in the world it’s important to know how your daily practices impact your health. Especially when you’re someone who challenges your immune system on a daily basis in your daily training.

 

So let’s chat about some ways to boost our immune system both now and in a post-covid world.

 

First we can look at the effects of gym time on your immune system: Good or Bad?

Does it hurt you or help you to be around all the germs in the gym? The answer? Both. When you’re pushing your body to its limits, your immune system starts to activate a response because it thinks your body is under attack. Right after your workout is when your immune system is the lowest. Right after this plummet however, your immune system has never been stronger! So what does this mean? It means wash your hands and keep them away from your face and mouth while working out, wash those hands for 20 seconds, and then reap the benefits of a stronger immune system all day long.

 

That brings us to our next topic: Hand washing

Hand washing is extremely important to stay on top of when viruses are going around, and this means ESPECIALLY at the gym. Wash your hands before touching your body. And remember if you do get sweaty and get your body on equipment that’s been touched by lots of people, your body is now covered in those germs. Gross. Best practice? Wash your hands for 20 seconds with soap and water if you use the bathroom during exercise and post exercise. Take a shower after exercise to reduce your exposure to various pathogens. Don’t risk taking them around with you all day. Plus no one likes a smelly employee or friend.

 

So let’s talk about friends. Immune Boosters are friends and food!

What are immune boosters? Immune boosters are various vitamins and minerals that your body uses to fight infection or foreign substances in your body. Things like vitamin c and zinc are some ones that are majorly important that you may have heard of before. The best way to get your immune boosters are through eating colorful fruits and veggies, green veggies, quality protein, and healthy fats. During Flu season, taking a multivitamin in addition to having a healthy balanced diet is key to make sure you’re getting all of the vitamins and minerals your body needs to stay on top of viruses. Before taking any supplements make sure to talk with your doctor to be sure they’re good for you to take with other medications or on their own.

 

Above All Else Get Enough Sleep

If nothing else we’ve talked about today sounds good to you, try adding a few more hours of downtime. Shut down any electronic devices, take a bath, light a candle, stretch. Start winding down and let your body rest more. This helps the body focus on fighting foreign bodies instead of our eyelids. Sleep deprivation can contribute to many diseases in the world. If you do nothing else, get at least 8 hours every night, especially when your immune system is on high alert.

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With all of this going on  here are 10 workouts you can crush at home!

 

1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 single skips

100m run / 20 mountain climbers

 

2.  10 rounds

5 burpees

10 push-ups

15 squats

 

3.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles

 

4.  10-9-8-7-6-5-4-3-2-1

Burpees

Situps

 

5.  12 minute amrap

200m run

15 squats

15 push-ups

 

6.  7 min burpees

 

7.   4 rounds

20 squats

15 push-ups

1 v-ups

 

8.  4 rounds

1 min each

Shuttle run

Lunges

Burpees

1 min rest at the end of each round

 

   

9.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups

 

10.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees

 

Please send us a message or tag us on social & let us know if you did any of the workouts above