Have a Team

Nobody does anything truly amazing without teams. That includes getting in shape, losing weight and STAYING healthy and strong.

Having a strong team isn’t just about sports and it’s not reserved for the business world either. I’ve always been a huge believer that you are a product of those people you spend the most time with. But never before have I spent so much time thinking about my own personal team as I did a few weekends ago.

I decided to take my staff on a little retreat. We had a GTS client offer their new home at the beach for an insanely discounted rate and so it was the perfect setup.

I had a full day planned on Saturday, starting with a group workout on the beach. We haul a dozen or so Kettlebells to the beach, setup cones, music and get ready to kick some major butt. I’m telling you… this is what I LIVE FOR! I know I know… some of you are rolling your eyes about working out on vacation instead of waking up with a bloody mary and ending the day with a pina colada (don’t worry, I’ll get to that part of the story in a moment).

Shortly after beginning I totally throw out my back, I’m hoping its not bad but after a few minutes I can tell it’s going to be painful.

L0ng story short, I was officially down for the count and moving around like an 80yr old man. My TEAM, of course, pampered and took care of me including “driving Ms Daisy” 5.5hrs back to Senoia so Brandy could do the same.

As we sat and had pizza together, yes we had pizza and yes I even had a Sam Adams or two. I figured the Sam Adams would ease the pain. During our “cheat meal” we discussed my team… not my GTS team of amazing coaches but my support team in my own fitness journey.

You see, I have a team just like so many of you. The problem is thinking that just because I’m in a good place or that a couple of things have changed for me I don’t need them anymore. I think that most people, myself included, don’t like asking for help and especially when things are going well.

After meeting and using a couple of local chiropractors as well as a deep tissue massage therapist I began feeling much better, so much so that I made an error and STOPPED seeing them.

BIG MISTAKE… it has taken this 4th back injury for me to say, “You know what, its okay to have a team that I see to be PRO-ACTIVE and stay healthy and strong rather than waiting and being RE-ACTIVE”.

So my question, and the point to this long story is this, Who’s on your team? Who do you have that keeps you healthy and strong both mentally and physically? Do you only see them from a RE-ACTIVE position (meaning you’ve gained the weight back or injured yourself or allowed those mental demons to control your thoughts)  or do you stay consist and use Your TEAM in a PRO-ACTIVE way?

This weeks mission, “should you choose to accept it” is to write down three people that are on your health and wellness team. If you don’t have three, find at least one person you can add to your squad. Examples might be;

  1. Got back, neck or structural issues, find a good chiropractor. Struggling with some recurring physical issues, go see a Physical Therapist (I recommend Miranda Henry at Precision Physical Therapy). As she has really helped me over the past 10 or so days.
  2. Need a deep tissue massage. Use my friend Marc Turan.
  3. Looking to lose weight, gain strength and need a supportive atmosphere to feel comfortable while you do it? Contact Kari and find out if GTS is the place for you. We offer more than 25 times each week so I know we have a time that will fit your schedule.

Don’t do what I did and always be RE-ACTIVE, stay one step ahead of the challenges that are sure to come by building your a-team.

This week and always, be STRONG my friends.

Coach Jeremy

P.S. If you are not on the Monday STRONG Emails, Email Kari and she can add you to this list.

P.P.S. Pinched for time, worried about joining a workout facility? Here’s a great Home Workout that you can tailor to your fitness level:

Warm-up with: Elbow Planks (10 seconds on, 3 seconds rest x 6-8 rounds based on your fitness level)

  • 12 Squats
  • 10 Bridges (feet flat on the ground, knees bent and press your hips straight up into the air, squeeze your glutes at the top)
  • 8 Push-ups
  • 6 Sit-ups
  • 4 Mtn Climbers (or Hand Plank, basically the top of a pushup and try to lift one leg at a time, 4 each side)

If you feel good after the Mtn Climbers, start working your way back up the list in reverse order. If you need a few seconds break take it, then start again at the top.

Based on your fitness level, and not over-doing-it if you haven’t worked out in awhile, shoot for 3-4 rounds and then make sure you STRETCH after the workout is over. Then, as always, refuel your body with the right balance of carbs and protein. I recommend Advocare’s Meal Replacement Shakes (perfectly balanced with 220 or so calories, 24 carbs and 24 grams of protein). Live in PTC, come by our studio and you can pick-up 1-2 packets to try them out.

 

Addictive Roasted Broccoli

Sounds like an oxymoron but it’s true – even my kids liked it.  They ate it all!

Ingredients:

  • 2 heads of broccoli crowns
  • ¼ cup extra virgin olive oil
  • 4 garlic cloves, minced
  • ½ teaspoon sea salt
  • 3 tablespoons raw, sliced almonds
  • 2 teaspoons fresh squeezed lemon juice
  • 3 tablespoons grated pecorino or parmesan cheese
  • zest of half a lemon

Directions:

Preheat the oven to 475 degrees.

Line a baking sheet with aluminum foil or parchment paper. Slice the broccoli into ½ inch thick steaks, cutting from the center out. If little florets come off just cut in half and roast with the broccoli steaks.

In a big bowl, whisk together olive oil, garlic, and red pepper flakes. Gently toss broccoli in the oil mixture and arrange flat on baking sheet. Season with salt.

Roast for 10 to 12 minutes and remove from the oven, flip, sprinkle almonds evenly across the baking sheet. Roast for another 8 to 10 minutes, or until the broccoli is evenly browned and tender.

Remove from baking sheet and toss with the lemon juice and top with grated cheese and lemon zest.

Crock Pot Low Country Boil

Ingredients:

  • 1-1 1/2 lbs small new potatoes
  • 4 cups low-sodium chicken broth or bone broth
  • 1 lb andouille or chicken sausage, cut into 1-inch bite sized pieces
  • 2 ears fresh corn, husked and cut into small pices (about 4 per ear)
  • 2 tbsp Old Bay seasoning
  • 1/2 tsp cayenne pepper
  • Pinch red pepper flakes
  • 2 lbs large shrimp, shelled with tails on
  • 2 tbsp olive oil
  • 2 tbsp chopped fresh parsley

Directions:

  1. Cut potatoes into bite size pieces or use mini red potatoes.  Place potatoes in the bottom of a 6 quart slow cooker and add chicken broth or bone broth.
  2. Add sausage, Old Bay and cayenne pepper.
  3. Lay corn pieces on the top layer, drizzle all with olive oil and cover.
  4. Cook on low for 6-8 hours, 3-4 hours on high, or until the corn and potatoes are fork tender.
  5. Add shrimp and re-cover and cook for an additional 10 minutes or until the shrimp are pink.
  6. Use a slotted spoon to move the contents to a large bowl. Spoon some of the liquid over top of the mixture, drizzle with more olive oil, and add parsley. Toss and serve with lemons!

S.T.R.O.N.G.

“I pick things up, I put them down”… If you’ve never seen the Planet Fitness commercial where the huge meat head guy answers all questions with this phrase, be sure to look it up. It’s hilarious.

This week I’m going to make it short and sweet. This phrase/acronym means so much to me that I hope at least one of the letters will resonate with you.

S – Stay the Course (no matter what, stick to your plan because jumping around and trying stuff doesn’t work)

T – Be Tenacious (hold tightly to your goals and just don’t let go of that dream)

R – Reach for the Stars (you CAN get your pre-baby body back and you CAN do amazing things)

O – Overcome Obstacles (be prepared because you know stuffs going to happen, birthdays, vacations, etc)

N – Never Give Up (even if you hit a plateau and can’t seem to make that final push to the goal, DON’T QUIT)

G – Good Leads to Greatness (don’t try to be perfect at first, good things done consistently lead to great results)

If one of these words spoke to you, write it down on a post-it-note and place it somewhere you are going to see multiple times every day.

Strong isn’t just about picking heavy things up and putting them down, it’s about being prepared both physically and mentally to pursue greatness. Greatness both with your physical body as well as your mental strength.

I hope you have an amazing Labor Day weekend and a STRONG week ahead.

Coach Jeremy

P.S. If you are not on the Monday STRONG Emails, Email Kari and she can add you to this list.

Being a Slave to the Scale

Are you a slave to your scale? Do you make decisions about food, exercise and even the clothes you wear based on ONE number you see each morning?

Over the past 10 years I’ve had dozens, if not hundreds, of clients that allowed a single number to determine their outlook for the day.

I’m here to tell you it’s got to stop and it CAN! With THREE simple steps.

Step #1 – Move the scale out of the bathroom so you don’t look at it every morning. You will be surprised at how impactful this can be.  See Pam’s story about moving the scale and making this shift and becoming so much happier (and healthier I might add) because of it.

“Random… but mac moved the scale in my bathroom yesterday. I had moved it out over a year ago because I used to be a SLAVE to the scale. Like would weigh myself EVERY morning first thing. Then after I peed. Then after dinner. And many times throughout the day. For YEARS!!! Half a pound gain would make me lose my mind. Half a pound loss would validate me. Anything over 125lbs would Shut. Me. Down. I’d skip meals to get back under. My goal was under 120…. always stay under 120. At one point in college I weighed 105… and I was proud.  So proud. To the point where I wanted them to change it on my drivers license so it was documented. Today I stepped on the scale just because it was there and saw this and was like “cool whatever” and stepped back off. For the first time in my life I give zero F—‘s about what the scale says. Zero. Because I kick ass in class. Because I keep a decent pace running. Because I make the best food choices I can without being a slave to tracking. My validation doesn’t come from a number on a scale anymore and to me that is HUGE. But I know it’s because of the confidence and validation I get in class and in what y’all have shown me I’m capable of… “

 

Step #2 – Think about yourself in terms of being strong rather than being skinny. I’m not talking about being strong like Arnold or strong like The Rock, but strong mentally and physically. Strong enough to get down on the floor and play with your grandkids, strong enough to walk 18 holes and still have the energy to be engaged with your family at the end of the day.

Step #3 – Hire a coach who will challenge you in more ways than losing 10lbs, someone who will see your full potential and won’t accept you selling yourself short anymore. But they also see where you are at right now in your journey and can lock arms with you every-step of the way. A coach, a mentor, a friend.

These three action steps will free you of the chains of slavery to the scale. Listen to me… you know when your body is changing and it has nothing to do with a digital reading on some machine that sits on the floor. Your clothes and your energy tell you more than a $20 machine you bought at Wal-Mart.

Look at the three steps above, #1 should be simple but #2 usually occurs after you’ve completed #3. If you are looking for a coach to meet you where you’re at in your journey and then take you to where you want to be Email Kari for your free consultation. Its on the house, and your chance to see if GTS is the right place and has the coaches to help you break free!

Be STRONG my friends.

Coach Jeremy

P.S. If you are not on the Monday STRONG Emails, Email Kari and she can add you to this list.