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!
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!
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.
Looking back at some of the questions from yesterdays blog I want to revisit one point. Imagine your workouts, and imagine your at your physical end. Your asking yourself, I cant do one more. It burns. I need oxygen. The list goes on. I asked what your response is to that question? The ones that get on that wall are the ones that dug deep, pulled up the extra energy and didn’t quit. If they did quit, they owned up and made up the lost time.
This is what’s referred to as the point of confrontation. You debate in your head and say, “I am working pretty hard and could be satisfied with how I did today.” “I could push a little harder but I did pretty good.” Or do you say the is only 10 seconds left. This is the last round. After this I’m done. I can’t stop now.
The point of confrontation is the difference between mediocrity and excelling. I was reading a devotional just yesterday and want to ask you what you do when you come upon storms in life? Do you skirt around it and say “phew, just missed that one.” Or do you head strait in, get messed up, and come out a better person physically, mentally, emotionally? I want to challenge you to enter the storm. Enter head on, pedal to the metal, full steam ahead and see what happens.
Hey there, I know all the Fit Soldiers coming in for Boot Camp have been noticing a little more art work on our walls. Who are they? How did they get there? Holy crap they look good!
I’m talking about our testimonies. We have recently added a couple to our hall of fame if you will. I just wanted to give you a little briefing on what its all about. We have a program that we guarantee to get you results. Yes we guarantee it, but how come not everyone gets the results they want. Well the people on the wall are the ones that were sick and tire of who they were, tired of being overweight, out of shape, sluggish, and self conscious and demanded to do something about it.
You see we are not with you 24/7. Only 3 hours a week actually so there the people going up on the wall are the ones that took things serious enough to hammer their nutrition, kill everything we threw at them in boot camp, and go above and beyond what we gave them. They came to free boot camps, asked their nutrition questions, attended a grocery store tour, made difficult changes to their lifestyle, eating, and physical habits that were hindering their progress in order to get the results they wanted.
So whats on your mind during your workouts? Are you going along with the flow? Chatting texting? Anxious for your favorite show tonight? Dreaming about dinner? Stressed about the pile of work on your desk?
Or does your mind look like this. It burns, I can’t do one more, I need to breathe, my heart is racing, how many more? Then what is your response? Do you want to be on the wall or are you happy where your at? Don’t assume results because they don’t just come. Demand them, go get them, then expect them.
Hello Fit Soldiers!
Just wanted to throw a POD out there. This is from this weekends Free Workout! If your still in the party of “i need to get fit before I join a boot camp” or still dragging your feet. Just take a look at everyone in this photo or video and see that the couch potato, weekend warrior, and athlete are all getting results. What are you waiting for.
Secondly it is summer and I want to revisit an ancient blog post. PLAY. Yes as little kids you were told to go outside and play. What happens now? Kids play video games. (obesity epidemic, diabetes…) but as an adult we don’t “play” any more. Why? Because that is now “exercise.” Which one is more fun? Yea so stop exercising, start playing, and you just might realize you actually enjoy your new/old form of exercise that we are now calling(called) PLAY!
With that said in addition to our boot camps we love reeducating people on how to play. Saturday the 24th we will be hiking a 14er. Mt. Beirstadt! Come join us, its FREE, and you just may find you’ll have fun looking down on everyone from 14,000ft!
Tchusse