No Class tonight

Just a reminder there is no class tonight as I will be stuck at work late. If it work for everyone we can maybe do a class on Friday instead. Otherwise, enjoy the short week. ;)

New On-Ramper!

Just wanted to say welcome to Gloria, our newest On-Ramper! Looking forward to getting you 4 into classes (as I'm sure Sara is also looking forward to it heh...)

Also want to give Sara a shout out for her 5 rep press PR after a week off for holidays! Way to go!

Oh, if you're into it, I have a twitter thing setup, going to try it out and see if it's cool or not... Follow @NB_S_and_C


Also our facebook page is here. 

Improving your diet in 6 simple phases.

Notice I didn't say easy? The concepts of improving health and fitness through diet and exercise are very simple... but not very easy. I hope that makes sense.

Here is a 6 phase implementation strategy for cleaning up your diet to improve health, fitness and body composition from 70sBig.com.You can (and should) read the whole article here. Something you should know about the good folks at 70sBig.com, they are blunt, straight to the point, and don't pull any punches.

Phase I
- Stop eating processed food (condiments still fine, yogurt fine)
- Stop soda
- Limit milk (or drop it completely if you’re fat)


Phase II
- Cook more meat
- Improve the quality of carbohydrates (single-ingredient sources like oats, rice, whole grain stuff along with obvious tubers/fruit/veggie)
- Increase water intake


Phase III
- Increase fat intake (good oils, nuts, cream, butter, etc.)
- Get consistent with eating times
- Time food intake with respect to training


Phase IV
- Reduce the less natural carbs (like rice and noodles) and get them primarily from tubers, fruits, veggies
- Stop eating chemical sweeteners


Phase V
- Adjust macros for goals (long-term)
- Learn to adjust macros for body fat and weight changes (short-term)


Phase VI
- Tweak specifics for health (e.g. lowering carbs, sodium or fructose to decrease blood pressure)

You are not big boned, ma'am

Nice work so far!

Just wanted to say good job so far to our new group of On-Rampers! 1 more class and the first week is in the bag! Keep up the good work and I'll see you all on Thursday!

Welcome On-Rampers!

Just want to say welcome to our intrepid trio of new On-rampers! They've been through the intro and are starting their 12 session On-Ramp tonight!

No easy answers

The fitness industry survives by promising immediate results and easy methods. Unfortunately that doesn't work. It's also not how I roll.

You need a few things in order to make gains and achieve goals. Effective programming, proper recovery (nutrition and sleep), and hard, consistent work.

There really is no secret, that's all there is to it.  Give it your all, set goals, track how you're progressing, and adjust as necessary.

Let's get it!

Workout of the day:
With 30 sec rest after each couplet:
30 KB swings / 30 DB push press
20 KB swings / 20 DB push press
10 KB swings / 10 DB push press

Pick weights that are challenging, but not so heavy that it might get sloppy/sketchy.