GK boys reppin APF & doing work!!

So stoked about my GK student athletes performance tonight at APF! I don't need to tell them twice to work hard or push themselves. They have an uncanny work ethic that is a direct reflection of their parents'. The work they put in the classroom and on the field will lead to a high standard of success in their futures. Tonight we did some push press (5x3) for strength where they did incredible. Followed by a tough Metcon of squat cleans and toe to bar. The amount of grit and toughness they displayed tonight far surpassed my expectations. Nothing like burning off a little steam before finals and getting some tips on nutrition on my part going into the new season (Cole/baseball) and off-season (Adam, Chase, /Football). Going to lose these guys for the next few days for finals but then have additional familiar faces coming to train with these guys. The energetic atmosphere is going to be insatiable this summer and year here at APF in graham. In the words of Bart Scott "CAN'T WAIT!!"

Achieving Resolutions: Setting Small Goals

2012 APF member of the Year LouAnn getting her first  Toe-To-Bar, even after a long layoff you can always improve and get better.

Starting the new year I've heard a lot of the same, where everyone has lost a step since the break. It's ok though, because by initiating a solid diet and consistency in fitness, it does not take long for you to get back into the groove. By starting this now, in 3 weeks all those Christmas cookies and eggnog will be a far distant memory. One thing that is key to success is preparedness. Starting this week I will be preparing my meals for the entire week. That way you don't have to make an irrational decision when you are hurried and and hungry and decide to devour that non-nutritional meal!! If you make all your food on Sunday night, you and your family can enjoy some family time and learn how to make some nutrient-rich meals that will be ready for you during the week.

Other major aspects of being prepared is proper rest and hydration. I tell people all the time, your urine should be clear by the time you come to workout. That shows that you drank enough water and are hydrated. If there is any color in your urine you are probably not hydrated (or have been taking vitamins or supplements) and need to drink a little bit more water. Your body is machine, it's always working. See even when you sleep it is using that water in your body. So when you wake up in the morning, you are dehydrated. Every morning I like to consume as much water as possible before I eat breakfast and consume any form of caffeine. The other aspect, rest, is one I wish I could get more of. The ideal amount of rest is 8 hours a night. Most of us with busy lives rarely get that luxury so the best we can do is have our bodies adapt with what we are given. As long as you still maintain a consistent diet and WODdage, your overall health will still improve.

With all that being said, for all you early risers I will be offering: 530AM CLASS!! Starting tomorrow morning January 7. I will be having these classes on Mondays, Wednesdays and Fridays for now. If the class picks up I will ad Tuesday and Thursday. Contact me if you are interested in this class.

New Year, New Deals

So starting 2013 I'd like to give everybody some deals on training, based on referrals.

Refer 1 person, receive: 1 free APF shirt ($25 value)

Refer 2 people, receive: 50% off plus APF shirt

Refer 3 people, receive: 3 MONTHS FREE training *rate will adjust accordingly, if person(s) fail to attain membership. + APF shirt

Hopefully this will give all members incentive to go out and talk big about all the great times we have here at APF. Coming off the holiday season, most people including myself are coming home from travels and getting situated. I look forward to get everyone back in the gym and going again. That being said, we all have resolutions and goals for ourselves in 2013. If you are serious about your health and fitness, there is no better time to get started then RIGHT NOW!! Its time to stop making excuses and get active with our diets and lifestyle dedicated to feeling good. I'm excited to see the continuous progress everyone has made and look forward to seeing new faces enjoy the APF experience!!