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!
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!
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!
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!
Ahh that’s a nice feeling. We all have free will, it is God given and can be a relief at times. It can also be disastrous when poor decisions are made, there are endless examples of this. Lets take a look at free will in regards to fitness, nutrition, and health. You have free will to eat what you want, exercise when you want if at all, and be as fit and as healthy as you want. No one is telling you how to live your life.
Now nobody is perfect, from the people labeling your food, the people telling you what to eat, or how to exercise, and how fit you are. You ultimately have to take responsibility for yourself, free will. I think this country has taken advantage of this free will. Looking at the rise in diabetes, obesity, and decline in health, and who’s to blame? Certainly not themselves, no schools, fast foods, manufacturers, friends, commercials, the list can go on. It is easy to point the finger and pass on the blame but when it’s broken down it is easy to see who is at fault. Pack your kids school lunch, prepare your own lunches to avoid fast foods, educate and read labels, stop making excuses for eating junk.
Look nobody wants to be obese, over weight, made fun of, or uncomfortable and self conscious. We all want to be fitter, faster, skinnier, stronger and healthier. So where does it start. Take ownership, stop making excuses and stop abusing free will because a poor decision leads to a poor outcome. Have some discipline, create some boundaries, put restrictions on you eating.
Faith and fitness have a lot in common. My pastor explained this to me and here is how it relates to you and your fitness. Think of a body of water, no boundaries kind of like a flood, it just washes out everywhere and creates a big mess. Now think of that water with boundaries, it has a destination, the river has barriers and soon turns into a powerful raging river. A big difference, one is free to roam and creates a big mess, the other has some boundaries creating power, aggression and making things move. Which one are you?
Over the last month we have been compiling some quick clips of our boot campers. It is by no means a Hollywood production but it displays the hard work, reward, and fun all in one sweet little package!
ENJOY!
Following a recent two week trip to Berlin its always fun comparing the cultural differences between us. With my fitness cap on I began to think about the serving sizes of their meals. I mentioned it to Katie and we got talking about how we either feel over full and not really want to do much of anything after we eat. This is what I call the “Food Coma.” Or we take food home as left overs and probably gets tossed out. So we decided to experiment a little bit the next time we ate out.
We decided on one meal and split it. Now I have no problem eating any meal of any size at a restaurant and sometimes that over full feeling feels good. Kind of a prideful feeling “like yeah take that, is that all the food you got, I can still fit a few more bites in.” So the experiment was on, we split a meal. It was in Fairplay, CO after hiking a 14er, yeah we earned our own meal but we’re still sharing this one. A salmon sandwich that came with a soup, and we added on one trip to the salad bar.
We finished, paid, and left the restaurant and took note of how we felt. Yeah FULL. We had just hiked a 14er and then split a meal and we were content with the amount of food given to us. Katie and I got excited about this new concept. We are going to start saving money (weddings are expensive…) and be healthier for not overeating every time we go out.
I would guess the servings in an American restaurant are easily twice as much as you should be eating. So there is your tip. Share with your hubby, split with your kids, or not order at all and just eat what your kids don’t eat (Joanna). Give it a try. You will avoid that guilty overstuffed feeling, save some money, and have energy for a walk after dinner knowing its a walk because you feel good not a guilty walk because you ate too much.
A supportive community is a crucial part of Fit Soldiers. It is a spoke in the wheel that will get you the results your here for. If we were did not care or your fellow boot campers were not in it for the same reasons then the road to your goals would be slow, frustrating and painful IF you ever got there (sounds a little like a big box gym). There is another supportive spoke in your wheel that we don’t always have the most control of. That spoke is your kitchen.
Take a look at whats in your cabinets, pantry, and refrigerator. Like most people its probably time for a healthy inspection of the temptations and bad habits that are lurking behind the rotting produce. Temptations are inevitable, if you have poor choices in your pantry and refrigerator they will get eaten, and probably at the wrong time. I cannot stress enough how important your nutrition is. It is very common to cancel out all your hard work with an excess of chocolate, sugared water, thick creamy salad dressing, chips, deserts, white flours, candy, high calorie foods.
As soon as you can take a step towards creating a non-threatening habit breaking environment and start tossing that rubbish. Then on your next trip to the grocery store start picking up supportive foods. Whole wheat’s, produce, plain nuts, greens, plain Greek yogurt, berries, sweet potatoes, mustard, salsa the list goes on.
Seriously, as a fitness professional and not a big box gym that just wants your money. I want results. As a professional I am telling you to get your kitchen in order, clean it up, and start caring about your results. If you have not done a grocery store tour you are out of your mind. You NEED to make it a priority. It is a FREE service we give our Fit Soldiers and you will learn a lot.