Boot Camp Make Over

What up what up!!!

Great job on the workout today!  All classes did an amazing job.  I am also very proud of you guys for having good attendance during spring break.  Keep it up!

Got some cool info headed your way:

1.  Our Warrior Dash Prep Course started tonight with a tester workout.  These folks will be ready for the Warrior Dash, got money on it.

2.  We have a Brand New Boot Camp starting April 2nd.  Bellegrass Boot Camp has been created for out early birds.  It starts at 5:45am and will kick your butt plus get you to work on time!

3.  Coach Nathan has two Boot Camps starting back up March 20th-May 10th.  One camp is at 6am and the other is 6pm.  Both of these camps have some special attendees: 

The 6am class holds a man who has lost 27lbs in 6weeks... 27lbs almost eclipses Coach Michael's record of 31lbs in 8weeks #realtalk

The 6pm class holds a man who lost 21lbs in 8weeks.  #gameface

If you know of anyone who would benefit from a Boot Camp let us know.  All of our Boot Campers are freaking awesome hard working folks.  They start with Boot Camp and usually end up as one of our Success Stories.

Spread the word!!!

Monday!

I drafted this guy to my coaches challenge team just in case One are pull ups came up in the throw down.

MARCH 14th

oops.

The due date of the Flash Challenge is MARCH 14th.  April 14th is the date of my bachelor party...  Guess i was a little more excited about the party and not the burpees!  All the other info is good to go!

MARCH 14TH MARCH14TH MARCH14TH MARCH14TH MARCH14TH MARCH14TH MARCH14TH MARCH14TH MARCH14TH

Flash Challenge!

Here is a Video about the flash challenge!  Get it done folks!  This is for coaches challenge guys and gals only!

One I may have forgot

Everyone needs to eat paleo, low carb, no bread, no fun stuff, plus work out, plus take fish oil, plus sleep 8-9hrs a night, plus blah blah blah blah blah...

Ok well what if you do all that stuff?  What if you hit a plateau?  WHAT DO YOU DO?

Here are a few tips:

1. Log all of your food.  Food logging will allow you to see how "perfect" your diet really is.  YOu may think you are eating just meat and veggies, but you forget about the 5 cookies and 3 glasses of red wine at night.  I mean the kids were just too loud and it was a bad day right?
2. Remember everyone is not created equal.  What i need to lose weight, build muscle, maintain, is not the same thing that you need.  If your are an endomorph (google it) you are more sensitive to carbohydrates than other people.  So guess what?  Staying away from starchy carbs will help you lose weight.  If you are an ectomorph (google it) carbs will not have the same affect on you!
3. cycle carbs and cycle calories to bust a plateau.  try a few really low calorie days back to back.  eat more calories on a day when you work out hard.  by adjusting the amount and schedule of calories and carbs it keeps the bodies metabolism moving and grooving!

Most importantly you have to be honest with yourself.  If you goal is to lose 50lbs but you continue to fight tooth and nail about why having donuts is ok... You haven't been honest with yourself yet.  If you say things like, "well I deserve that"...  You deserve that, when you lose 25 of your 50.  Be honest... According to every mother that has walked the earth, "Honesty is the best policy".

The Workout

The workout today was pretty awesome!

Run 2miles, Row 4000m, and then do Amrap Wall Balls (all in 31:30)

... yes its a team workout

Speaking of team, the coaches challenge folks are killing it... well at least my folks are :)  They have been hitting homework assignments, logging food in their black books and losing weight already!  These 6weeks are all building up to the Throw Down Workout.  So be sure to root on your favorite team and encourage all of our participants because it could be you in our next challenge!

Hi ya!

For the past two weeks we have thrown in a few strongman lifts...  They require a little UMPH and some down right grit!  Too bad I haven't required you to wear some awesome close like this guy in the photo.

As with anything, strength comes with time.  If you are in a hurry to get from point A to point B you will be sadly disappointed when it come to the strength department.  Consistency is KEY!  Ask the guy above!

Push, Pull, Open, Close, Sprint and drag some heavy weight behind you!