Hey there just wanted to shoot off this video to you. We always tell you that you cannot out train a poor diet. Sometimes a little visual will help with actually understanding that phrase. Take a look at the video and tell me how many can relate to this in some way. Pay attention to the amount of calories the guy is eating vs the amount of calories burned.
Enjoy! Have a great weekend!
Hello Fit Soldiers!
It’s that time of year again. All the little kiddos in their crisp new outfits lining up at the bus stop waving goodbye to their mommies. Aww takes me back to the good ol’ days. Takes me back to right now. Though I am not stepping on a bus waving bye to my mum, nor am I driving off to college. But I am back to the books for a month! It is time to re-certify.
My Personal Training Cert. is up in a month. I am getting married in a month, I have to find a new place to live within a month, finish wedding planning, and remember all the things that I have to do in a month or less. Yes there’s a lot going on but I like it. So what am I going to do? How about a week in the shark infested waters of the Cape! Wait that sounds bad. I am excited not going on a suicide mission to get eaten by a 14ft great white. My fiance Katie and I will be heading back to my stomping grounds to spend a week with my family and friends. So I will be doing my studying from the beach! Then technically I will be saying bye to my mum as she drops us off at the airport.
In the season of busyness and back to school I will be posting some knowledge and wisdom from my studies. And don’t you worry you will be feeling the knowledge and wisdom in the workouts when I get back!!
Now I wish my mum would pack my lunch again!!
Hey folks,
Got a couple quick bits today. First, well done Mike. He is the POD with his picture of himself on top of the 14,255′ mountain known as Longs Peak, AND he’s rockin’ his Fit Soldiers gear! Way to go Mike!
So this weekend I did a century ride with a boot camper, Diane. I was thankful to ride along with her and her little entourage of cyclists. We went up Wyoming for the second time. Last year was a gorgeous day sunny, and no wind (rare for Wyoming). We could only hope for the same. Weather Bug said 5-10mile/hour winds out of the west, OK we can handle that. LIARS, try 20mph steady head winds. Well we rocked through it in well under 5 hours, Averaging about 17.5mph.
If we were all riding solo we would have barely made it. We all worked together to cut through the wind. As we on a slight down hill with a cross wind cruising at 32mph. I began to think about our boot campers. I see in various groups daily. When the group is working together, motivating, encouraging they are killing it. Sweat pouring, muscles burning, heart and lungs racing. The group is very synergistic. Now take those boot campers and separate them that energy dissipates and less work is done. OR you can even look at it by adding a bad apple into the group. Yes, that bad attitude can and will drag any well oiled team down.
Next time you are here or go for a workout, who is your support group? Who is motivating you to get to your goals and who is not. Get rid of the anchor and start making some progress.
This is the way we are modeling our boot camps. We do not want these bad apples. Our new membership structure includes a free Try-out, because if we don’t feel you are right for the workouts and it is going to effect our current boot campers then we don’t want you. Check the attitude at the door, give a little to the group and you will get back better results. See you soon!
Good Morning Fit Soldiers!!
Oddly enough I am just waking up from a little nap (4am can be a dozy day after day). We all know blah blah blah make sure your getting 7-9 hours of sleep (depending on who you are or who your talking to). I think we are a little desensitized to the timeless advice. Just like a desensitization to sugar, to cold in the summer and heat in the winter. This little phrase and not taking it to heart is creeping back up on us as a culture. We are forgetting the importance of what sleep does for us.
Sleep, or the lack there of, has been connected to many health issues that may include, but are not limited to: High Blood Pressure, Reduced Insulin Sensitivity, Weight Loss, Depression, Headaches, Compromised Immune System, Poor Digestion, and the list goes on…
So I didn’t sleep too well last night, started getting real sleep at midnight after tossing and turning for a few hours and was up at 4:30 am. This 4.5 hour stint of sleep was clearly not enough that I wanted nor was it enough sleep for my body. It showed, so I took a nap. Now many of you are probably not to happy right now because you don’t get a chance to take a nap during the day but what if you can get more on the front end of your slumber. Yeah instead of staying up til 10, 11, or 12 watching mindless television or wasting life on wastebook (facebook has its benefits but they can easily consume your life). Get to sleep.
For many of us, just like fitness and nutrition, sleep is not ingrained into our system of habits. As Americans we always want more more more but your sleep and slumber becomes less less less. So put your foot down, set an alarm to go to sleep. And if you can’t get a solid 8 hours of sleep set aside time to make up for it (more on the weekends, naps, etc.) If you go over by 10, 20 minutes that’s fine at least your on the right path.
Comment with your answer. How many hours of sleep do you average?
Sleep easy!
You Fit Soldiers never cease to amaze me! I would never recommend anything before knowing what it is all about first. I have to say sometimes I need a reminder about how hard your working. I was able to jump into the 7:00 am boot camp this morning and loved it…once it was over!
With that said just wanted to thank you for all your hard work, trash talking, calorie killing, sweaty high fives, grunting, and groaning you do durring your workouts. You guys ROCK. Thanks!
Hey since there are tabatas on tap for today’s workout, just inc ase i didn’t get a chance to share this with you. Here it is.
We all know that tabatas are suposed to be intense. 20 seconds of all out effort, 10 seconds of rest for eight rounds. But what is really all out? Here is a little story for you to think about going into your next round of tabatas.
Imagine, put yourself in dream world for a minute. You are walking along a bridge, a rail road bridge to be exact. You are half way across when you hear a train, look back you see the train. You start sprinting as hard as you can. Twenty seconds later you are forced to jump off the bridge. You land you get 10 seconds to huff and puff before you notice your standing on another bridge and hear another train. Sprint it out all out intensity for another 2o seconds. Jump…
This cycle repeats for 8 rounds total. This is your tabata. Are you working as though your life depended on it? Some people should be.
See you tonight!
The third part in your fitness success equation is your workout. Remember these were in order of importance. Your workout is not the most important. You can see results with your great motivation and nutrition, your workouts now can make or break the speed of your results. “So why are my workouts poor?”
Many people get discouraged, don’t have the time, and get frustrated with the pace of their results. You don’t have to spend hours on cardio, 6 days a week, trying to spot reduce your dreaded areas. They are a waste of time. The intensity needs to be cranked up and think about big calorie burns and not trying to stay in your “fat burn zone”, or targeting your troubled areas. You can be more effective with 3 intense workouts per week than you would if you were on a 6 day schedule with a mediocre workout.
As a recap you have to be in it to win it. Drive, motivation and determination need to be spot on. Find positive social support, reward/punishment, determination. Second, take a look at your nutrition, cabinets, refrigerator, freezer. Start planning you meals by living and not surviving through your day. Last find a fun intense workout that you will love, keep it fresh. Hope you enjoyed!
Depending on the expert you talk to they will all agree that roughly 75% of your results come from the way you eat. Yes that’s right 75%. Your nutrition should not be taken lightly. It is true, you see the fad weight loss diets and you can lose weight without exercise. It is also true that you will lose valuable muscle if you only diet, but these are topics for another day.
Every boot camper hears me say this. “you cannot out train a poor diet.” Now I hate the word diet because of what society has made it out to be, but if you look at the basic definition of the word diet we are all on one all the days of our lives. It is what we eat each day, each meal. The image of a diet especially when it comes to fitness and weight loss is that you are restricting calories or nutrients in order to see rapid results.
The way that we see your diet is the way you would like to eat for the rest of your life. If you want to life in an unhealthy way with no carbs or minimal calories etc. then do so but you can expect to shorten your life span, develop diseases, not live an optimal life. This cultural image of diets has three key letters DIEt. Now we all have good and bad eating habits and it is just a matter of retraining your tastes, likes and dislikes. Replacing unhealthy with healthy options. Educating yourself on what/when to eat/drink and how to read labels. Making time to prep food for the week or the next day. PLANNING. P.P.P.P.P.P.P. Prior Proper Planning Prevents Piss Poor Performance.
Lastly this one of the most difficult parts of the road to your goals. However going back to yesterdays post. If you don’t have the motivation, support system, mindset, rewards/punishment system then you are doomed. You are going into this journey with a “I’ll give this a try attitude.” Fix that first. See you next time!
Why are we in business? Why are we named Fit Soldiers? Why are the workouts so hard? Why are we do we have 30second rest and yesterday it was a 10 second rest? Why did we do pushups and then squats? Why do you want to lose weight? Why do you need to get stronger? Why, Why Why.
When was the last time you asked yourself WHY? When was the last time you gave yourself a REAL answer? Why do you need to lose weight? Because I’m over weight. Not acceptable. Dig deeper. Why are you over weight, why did you eat too much, why do you eat when your stressed?
Before we can tap into any real motivation you need to examine the real reason you are exercising. In a sense the real motive behind the hard earned sweat and money you are investing into your health and seeing mediocre results.
What is your Mindset? Now we all want to reach our goals as fast as possible but what is realistic for you, your budget, lifestyle, job, family etc. Once you set your goals do not, DO NOT say “OK, I’ll give boot camp a try.” No that is a terrible mindset, you have to believe in what your doing. You have to go in with the attitude of “I will succeed.” Do not sell yourself short.
The second part of this is to have a Reward and Punishment System. If you hit a midway point, or short term goal what is your incentive aside from the actual weight loss? On the flip side, what is your punishment? If I don’t hit this short term goal then…….fill in the plank.
Third. Social Support. You have plenty of support during boot camp, however you are only here for 3 hours a week. So what are you surrounded with on your own? Treats at the office, non-supportive friends/family, etc. AND how are they holding you accountable? Are they a part of your reward/punishment system? ex. Spouse washes your car when you hit your goals. OR You have to vacuum the house if you don’t hit your goal this week.
Last. Persistence. Never Give Up, If you have been in our gym you have seen the poster. Inconsistency does not get results, keep pushing through the tough times will pay off.
Let me know what your strong and weak points are. Here is our POD coming from this weekends adventure. Mt. Bierstadt Awesome work job!
Hey there Fit Soldiers, I wanted to put this out real quick, I plan on breaking it down in up coming posts. Have a little read, tell me what you think.
It’s clear, and it kills me, that not everyone gets the results they want. So why do some people fail and some succeed? The answers are probably endless but I see them falling into three categories. These categories are not in a random order but are in order of importance.
First up: Motivation. You have to want to get results, what is your goal and why are you doing it?
Second: Food. If I had a penny for every time people asked why I’m not losing X amount of weight… rethink what your eating. You cant cheat yourself.
Third: Training. Many ways to waste your time with a workout, like I said we’ll get into that later.
I will break them down in order in the next three posts. Sorry to leave you hanging over the weekend. Stay posted!