We use the squat to improve all aspects of our athletes’ performance – speed, strength, endurance, jumping height, and the ability to change directions. They require a balance of mobility and stability of the upper body while also activating the largest muscle groups in the lower body. This forces a coordination of effort between stabilizers and prime movers. The result is a physiological response that flushes strength-building hormones throughout the body, allowing the athlete to grow and adapt.
It’s pretty simple.
Approaching the challenges of life with a relentless attitude is what drives Triumph Fitness. The pursuit of excellence is simple, but not easy.
Everyone strives to be the best versions of themselves – in all aspects of life whether its school, work, with our families or friends, in the gym, etc. When we chase excellence, when we strive to be and do our best, we create real value in our lives. And if there´s one thing that Triumph teaches us, it’s that becoming a better version of yourself – creating value in your health and fitness – is hard work. It requires that you confront challenges head on. To become more fit, you have to stand in front of that wall and throw the medicine ball over and over again. You have to load up a barbell with weight, put it on your back and squat it…even though it’s terrifying. When you are tired and breathing hard, muscles burning, arms fatigued, but you know that in order to stop the clock you have to do 20 more burpees or 20 more pullups and you have to just suck it up and do it. We´re teaching ourselves how to be relentless in the gym – and it transfers into the other aspects of our lives whether we know it or not.
We remind ourselves & inspire our athletes with the RELENTLESS why we do this crazy workout thing and the attitude we take towards our journey in fitness, and we hope that it´s an inspiring message inside our gym and even outside of it.
But the relentless attitude has extended past just training, and I introduced it to our coaching staff during my first meeting as the Head Coach. I told everyone that we would become the most relentless coaching staff in the city, state, region and country. I wanted to send the same message to our coaching staff: Look for ways to improve every single person´s movement, every time they walk in the doors. Whether it’s the best athlete in the gym, or the newest member, our job is to CONSTANTLY (without wavering, without giving up) look for ways to fix a squat, press, pull-up, or whatever movement we happen to be doing that day.
So this word goes past just the training aspect of the gym, and we want it geared towards how we view our gym in general. Our members our relentlessly pursuing fitness just by showing up and fighting through the workouts day after day. Our coaches relentlessly pursue the best ways to teach our athletes how to move, how to eat and how to live healthier lives. Even our owner and managers relentlessly looks for ways to improve on the overall experience that Triumph Fitness offers – whether it’s touching up paint, buying new equipment, offering seminars or specialty classes, or doing community events.
In short, you all as members inspire us every day by coming in with such amazing attitudes, and making this an incredibly positive community. You work hard, you fight through workouts, you push yourselves towards excellence, and your inspiring attitudes created the ethos for our gym: Relentless.
One of the things I like most about being a Coach is programming workouts. As Greg Glassman said:
“The magic is in the movement, the art is in the programming, the science is in the explanation and the fun is in the community.”
For me, programming WODs and strength cycles is an art. It takes careful time and consideration, an eye for detail and a lot of creativity. What we believe in and use at the gym to get people more fit is CrossFit. Constantly varied, functional movements executed at high intensity. If you vary your program, the average person can absolutely get faster, stronger, more coordinate, agile, flexible, have better cardio vascular endurance, etc just off of a “typical” CrossFit program. What I mean by this statement can be seen in the programming on www.crossfit.com (mainsite programming). In mainsite programming, you will never see a strength session followed by a metcon. Just a WOD. Some days, the workout IS a strength session and that's it. However, another thing that Greg Glassman says is to use the CrossFit program and then compliment it with your weaknesses.
At Triumph Fitness, I program in strength cycles, skills sessions and olympic weightlifting movements to compliment our metcons. I love experimenting with different strength cycles to see how people progress, and then tweaking them based on our athletes performance. Once I have a good cycle down, I save it in my computer (and memory) and I can use it again in the future.
For me, the beauty behind this is that it improves not only absolute strength, but what I like to call barbell conditioning. It gets an athlete better at moving heavier loads than what he/she is used to under a high heart rate. This type of work will translate very very well into some benchmark workouts like Fran, for example. Think about a guy coming off of a few weeks of strength cycling, at this point used to performing heavy thrusters with a high heart rate, and then asked to do Fran. The 45 thrusters at 95 pounds is going to seem a heck of a lot more manageable than ever before.
The goal, for Triumph´s purposes, of each session is to go as heavy as possible for both movements and for all sets. We aren´t ramping up in weight each set, because we are not trying to establish a true max for the movements, but rather build strength and stamina with more reps of heavier weights. You will also notice that I might write down or recommend percentages to use during these strength cycles. This is a personal decision based on the following: There are always going to be people in every class that don´t know their max lifts, so suggesting percentages to use will be of no use for most people. If you do know you´re max weights for the lifts, you have probably gotten stronger since the last time you tested, so basing your work for the day off of a percentage will limit you from trying a heavier weight than you might be comfortable trying.
As for gymnastics, we will continue to hit gymnastics skills during each session to develop the great movement patterns that make movements more efficient.
I am ALWAYS watching and taking note of how people are performing, where the gym as a whole is at in terms of strength and skill levels, etc. If I notice that we need to squat more frequently, there might be a squat cycle in the near future
One last note: The metcon is ALWAYS the most important part of any class. The strength and skill sessions are meant to complement and improve weaknesses.
There are basically three stages, mentally, when we are preparing for a workout. The first stage is as soon as SugarWOD alerts your phone and you check for the day´s WOD. The second stage is during the actual workout, and the last stage is the aftermath: when you are laying on the ground in a puddle of sweat, wondering why you do Triumph Fitness!
Mentally preparing yourself for a workout can yield some pretty impressive results, and just a tweak here and there can make all this crazy exercising a whole lot easier. Try doing the following things when thinking about a workout:
1. When you first see a workout posted, whether its the night before or the day of, look at all the movements you know you are good at. Then look at the other movements that you might not like so much and think of them as a way to work on a weakness. If you think negatively about a movement or workout before you have even tried it, you are pretty much giving up! If you have the mobility of a metal rod and you see overhead squats pop up, just look at it as a way to improve your flexibility.
2. During the actual WOD, use only positive statements when talking to yourself or another athlete. When thinking quickly, under high stress, our minds don´t recognize negatives. In other words, saying “don´t drop the barbell” is actually processed as “drop the barbell.” A better way to think or help motivate others is by saying things like: do a big set, get as many as you can, just one more rep, etc, etc.
3. The aftermath. I remember at a recent competition, during the very first workout, I was extremely frustrated with our judge. I left the workout feeling cheated and let it affect my entire weekend. I never really recovered from that one event. No matter how you feel after the workout, whether you came in first or last, remember that all we are doing is exercising. Go give everyone in the class a high five and it will immediately make you feel better about yourself. Do a quick reflection of the workout: what was easy for you? What gave you the most trouble? Use those questions to determine how you want to get better.
What are Macronutrients?
Calories are important when trying to dial in your nutrition but calories break down even further into 3 macronutrients- proteins, fats, and carbohydrates. When trying to understand macronutrients, you have to understand what each macro does.
If you’ve been in the fitness world for more than a few days, you’ve probably heard of protein/protein shakes. There’s a reason for this. As we work out, we break down our muscle fibers in order to grow it back stronger and bigger. To be able to do this, we need protein in our diets. Protein helps restore that muscle! Protein can be found in meats primarily and of course, protein shakes. For every gram of protein you eat, you are eating 4 calories.
Now, I know there’s been a fad out there that says low-fat is the way to go but when you cut out fat, you’re cutting out means of energy as well! When doing daily activities like walking, cleaning the house, or working, we are primarily burning fat for energy so it is important to consume it! It is important to get in healthy fats, which include nuts and seeds, oils, and foods like avocados. Fats are an energy source, and without them, our bodies cannot function properly. For every gram of fat that you eat, you intake 9 calories. And this is why fat can potentially be bad. It can really get you up there in the calories if you aren’t aware of how much you eat.
Everybody seems to be afraid of this one. Everywhere you turn you see people trying to stay away from the breads and potatoes, which makes some sense. But, carbs are an energy source as well as fat is! Carbs can be used quickly as energy and if you are doing an intense workout during the day, you need some before and after to help recover! Carbs and protein go hand in hand in the recovery process and will allow you to perform at maximum potential if you do use them the right way. For every gram of carbs you eat, you intake 4 calories. Don’t be afraid of eating this one. It won’t harm you! There are plenty of good carbs out there including fruit, veggies, and potatoes!
Each macro is important in its own way. There isn’t one that is more important than the other. They all work together and they all can help you achieve your fitness goals regardless of what they may be. If you are looking for help in weight loss, weight gain, or performance, they will all be important for you to understand and utilize!
Remember, 1 gram of P= 4 calories, 1 gram of F= 9 calories, and 1 gram of carbohydrate= 4 calories.
Get Started with Triumph Fitness' Nutrition Coaching Program
Nutrition is the foundation for optimal health, weight, and performance. Our nutrition program is designed to help individuals make the behavioral change with achievement to create habits that will last a lifetime. No shakes, no short-term. We do this through a three-phased approach. Click here to learn more!
Here it is... Let the GREATNESS BEGIN!Thanks for joining us today at Triumph Fitness to learn about how to make your results UNICORN results!
We all know that 70% of our results are made in the kitchen. You've got the information... here are the tools.
Scroll below for the PDF files of the food list and Macro-Nutrient Meal Plan templates.
We mentioned that Flexible Eating Blueprint will TEACH you via videos how to craft meal plans personalized to YOU! It is a one-time $29 purchase and you get videos and a support community to see to your success. Here is the link to purchase The Original Flexing Eating Blueprint.
In addition, we've got our recommended supplement products that can be found via 1st Phorm. Use this link to ensure you get FREE SHIPPING! You are looking at Ignition and Phormula-1. A post-workout stack can be purchased and you save about $5.00. That direct link is here.
Although Coach Joe said we wouldn't send links to ON BCAA and Creatine.... we decided to make this super easy on ya... So- via Amazon... here are the two products we mentioned. Unflavored and PURE.
My first entry. OK, here goes EVERYTHING!
This is a blog where I will be sharing my life, mostly about my journey to a healthier one.
I've recently "found" myself. Yep, that's right folks. I found myself right smack dab in the middle of life, fat & UNHAPPY! Ew, the two ugliest words: "fat" & "unhappy". Who wants to be one of those, let alone two? I sure as heck do NOT!
Quick back story, I use to be fit. I played sports growing up & competitive soccer in High School & on club teams. After high school I got a real job & well, GOT FAT! Been gaining weight ever since & I'm 100+ pounds overweight. I've been out of high school for 14 years & I'll be 32 this year. I have no sob story other than the fact I stuff my face with unhealthy, convenient crap & don't exercise. There it is folks. BLACK & WHITE! So yeah, as you can imagine I've had tons of weight-loss failures throughout the years. What's funny is, in my head I'm an athletic person (in MY head people). I call myself "functionally fat". It's a little funny, but it's true. I have good balance, I'm coordinated, I'm a true extrovert & my weight has never really stopped me from doing anything, hence "functional". In fact, when I would bring up that I wasn't happy about my weight, most people would be so surprised. Friends would say they would have never guessed it because of my personality. Yep, that's right. I'm the Jolly ole fat girl. YUCK.
About six weeks ago, TO THE DAY, I decided to make a change. A small one in the scheme of things but FINALLY a change. I was going to join a local boot camp. Gosh, I was so skeptical at first, "here we go, yet another attempt at trying to lose weight", "more money down the drain because I can't stick with anything, yet again". Because of those thoughts (and many others) swirling around in my head, I ended up missing the sign ups for the first Boot Camp Troop. Ok, I lied. I missed it on purpose. You know the, "I'll start tomorrow" thing we all tell ourselves?
About a week after missing the sign ups, low & behold I had a Facebook message from one of the gym owners. I was like, "here we go, what excuses can I make to get her off my back". I know, that sounds terrible (sorry Lexie, you know I love you) but at that time I couldn't commit. I did NOT want another failure notch in my belt so why set myself up for that, right? Lexie is a bulldog, she wouldn't leave me alone. Always sending super positive messages, saying I could totally do it, telling me to get a friend to join with me. OK, OK! ENOUGH ALREADY! So I got my Mom to join with me (hehe).
It's day one of Word's Best Boot Camp. Man, I was so nervous for the first day. What did I get myself into? I'm not ready to make this change. I'm too fat for this stuff! Flat out: I DON'T WANNA! I know what you're thinking, what a big baby! LOL You're right, I was! A big whinny baby! So my Mom & I walk in, I scan the crowd of Troopers arriving. Tons of thoughts going through my head! Do I fit in? What do the other people look like? Which girls are CrossFit Queen's & will make me look dumb while trying to work out next to them? As I really look more, "Oh wait... this group looks cool". Everyone looked a little nervous. There were all shapes & sizes & all skill levels. As I began to mingle & swap "why I joined" stories, I found there were other Mother-Daughter teams, husband-wife teams, friends, family members. What a relief. We all have different stories, but we were all there to improve upon ourselves. Right then & there I realized I was in the right place.
Ok, so now it's time for the work out portion of the Boot Camp. Boy did I have THE BIGGEST wake up call ever that day! On Enlistment Day (first day) we had to do what's called a "baseline" test. A basic work out, for time, to see where we stood physically. The work out consisted of:
30 Sit ups
20 Push ups
10 Burpees <- Everyone's fave!
Then, in 1 min. how many squats can you do & in 1 min. how many push ups? EEKS!
You guys, I felt like I was dying. I literally felt like barfing after I got through it. I was a mess, a shaky wobbly mess! BUT, as I was standing there trying to hold it in, I realized I did this to myself. How the hell did I let myself get to this point where I can't even do a work out I use to fly through with no problems? I know I'm older now but am I that bad, am I that fat, am I that out of shape? Yes, Yes and YES! At this point, I totally deserve to be feeling like crap. My goodness, these are basic movements... BASIC! Just another realization I was in the right place at the right time.
As mentioned at the beginning of my long winded story (hehe)... It has been six weeks to the day. It's Graduation Day & we had to do the baseline test again. How far did we come in a short 6 weeks? Man, I was DREADING this like no other, even more than on Enlistment Day. Praying I could at least shave a few seconds off my time. I mean, it's only been six weeks. How much could I really improve? Most importantly I wanted to get through this work out without feeling like crap.
Enlistment Day Scores:
Baseline Time: 10 Min. 20 Sec.
1 Min Squats: 40
1 Min Push Ups: 24 (modified)
Graduation Day Scores:
Baseline Time: 6 Min. 38 Sec.
1 Min Squats: 52
1 Min Push Ups: 38 (modified)
HELL YES!!!! They posted my score up on the board & I shaved 3 MINUTES & 82 SECONDS OFF MY TIME! BOO-YA! I got so emotional after I finished. My Mom was like, "OMG are you ok?" My eyes welled up with tears. Gaw, I know, such a baby moment again. But it was the FIRST time in over 10 years that I found myself. My competitiveness came rushing back, I had goose bumps. My mental toughness to push myself, the glorious feeling of winning again. I felt like I was in the Women's World Cup & those final few seconds left in the game finally ticked away & I clenched the championship. A little dramatic, I know, but you guys, it's been 10 years since I've done anything with myself. I hadn't felt that way in so so long & it was just so overwhelming. In a GOOD way!
I'm a wife, a mother of a 5 year old boy a 1.5 year old girl AND I work full time. I think it's easy for women to get lost in life & doing so much for others. I personally have forgotten to take care of myself. No more excuses, I'm learning to say no, I can't do it all by myself & there IS time for ME!
The past six weeks flew by! I worked out twice a week & on an occasional Saturday. I changed up my eating a tiny bit but didn't go crazy. I still cannot believe I improved that much in such a short amount of time. SIX WEEKS PEOPLE! To put it into perspective. I did a total of 13 works outs within those six weeks... THAT IS IT! If you're reading this & have a similar story, please do something about it. I have never felt better. I have a long long way to go still but being a part of the World's Best Boot Camp has awakened me. The whole experience was amazing & I've signed up AGAIN! Between the caring & compassionate coaches & gaining a huge gym family (which is about the only thing I want to gain these days) how could I say no? JUST DO IT!
I have some other amazing things coming up. I've joined the Triumph Fitness family & will be working VERY closely with Coach Joe & Coach Lexie to achieve some long awaited fitness goals. I have awakened the beast inside me!
In the coming weeks be on the look out for recipe ideas, meal prep, progress pics & much much more! I'm so excited
Thanks for reading!
Follow my journey:
Facebook: World's Best Boot Camp - Central Oregon
Clean eating seems to be something most people have heard of- but struggle through grasping the concept. America hasn't really been "taught" how to eat clean. Our aisles are packed with convenience food & meals found in packages because we are all always on the run. We shove foods that are packed full of artificial flavor eventually causing our palates crave them. What we don't realize is that it is THIS epidemic that is causing so many of us lifelong health problems. Food was never meant to sit on shelves for years without spoiling rather to help provide our bodies with necessary essentials for health and survival. In fact, the health industry is a MULTI MILLION DOLLAR A DAY industry. Why? We all want to be healthy and to lose weight, but we are all searching for the magic pill that doesn't exist. So these companies sell you food-like products to guarantee your results... but many of them may not connect the gap between exercise & actually eating simple WHOLE FOODS. Plus, once you quit the product- all the weight COMES BACK WITH A VENGEANCE making it even HARDER to lose next time (dang metabolism gets confused!). So, let's refresh your eating habits! We will give you a few tips about what clean eating is all about! (Eating the best and healthiest options). You will need to embrace WHOLE FOODS likes like vegetables, grains, proteins and fats. You will NEED to cut back (eliminate) on refined grains, added sugars, salt and unhealthy fats.
1. Avoid Processed Foods
The majority of processed foods are full of excess sodium, sugar and fat. A good way to start to clean up your diet is to look at the ingredient list on packaged foods. If the list is long or includes lots of ingredients that you can’t pronounce, try to stay away from it. Food that are minimally processed and provide good-for-you nutrients like fiber and vitamins.
2. Bump up You Veggies
Vegetables are full of vitamins that essential for healthy vision, immune function & healthy bones. Vegetables are also high in healthy fiber, which can help you feel more satisfied. Plus, veggies are low in calories, so you can eat lots of them without damaging your waistline. Fresh vegetables are as clean as they come since they are unprocessed and come straight from the farm (just don’t forget to wash them before you eat them!).
3. Cut Down on Saturated Fat
You don’t have to cut out fats when you’re eating clean; instead just focus on healthy fats. It’s as simple as swapping out saturated fats (like those in cheese and high-fat meats) in favor of healthy fats like olive oil, canola oil and the kind found in nuts and fatty fish.
4. Reduce Alcohol Intake
Having a cleaner diet also includes cleaning up what you drink. You can still have alcohol, but limit. Alcohol dehydrates you and adds excess calories to your diet. Steer clear of mixed drinks with lots of added sugar; it’s probably safe to assume that if your drink is neon-colored or came out of a frozen machine, it’s not all that clean.
5. Un-sweeten Your Diet
Most people eat too many added sugars. The American Heart Association recommends no more than about 6 teaspoons per day for women and 9 teaspoons per day for men (which is already A LOT of sugar!). To clean up your diet, cut down on added sugars in your diet by limiting sweets like soda, candy, excess fruits and baked goods. Also keep an eye on sugars added to healthier foods like yogurt, tomato sauce and cereal.
6. Watch the Salt
Eating too much salt can increase your blood pressure. Many Americans eat more than the recommended 2,300 mg of sodium per day (that’s about one teaspoon of salt). Cutting back on processed foods will help you reduce your salt intake, as most packaged foods contain more sodium than homemade versions. To help minimize salt while you cook, flavor your food with herbs and spices, citrus and vinegar.
7. Choose Whole Grains
Whole grains include more nutrients than refined grains because the bran and germ are not removed. Look for the word “whole” with the first ingredient in breads and pastas—for example, make sure it says “whole wheat,” not just “wheat.” In fact, instead of Whole Wheat at all- choose whole grains like quinoa, oats, high carb veggies and brown rice.