GET FIT STRENGTH AND CONDITIONING


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Get Fit Davis Sport

— DAVIS, CALIFORNIA

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Get Fit Strength and Conditioning is a co-ed program—located inside Get Fit Davis Sport in Davis, California—that uses various combinations to exercise. Our program is designed to develop an exercise prescription plan that modulates aerobic, resistance, and/or flexibility training to suit the metabolic and physical demands for each individual. Our goal is to teach our members these skills so that they can be proficient in all areas of fitness and basic functional movements. ANYONE and ALL skill levels can do it!

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It’s OK to Like (Even Love) Yourself

It’s OK to Like (Even Love) Yourself

I once read a quote that said, “If you talk to your friends the way you talk to your body, would you have any friends left?” As a teenager that was constantly being sent messages about how my body should look, this really hit home for me. How often are we actually encouraged to like ourselves rather than search for something to change or improve upon? When’s the last time you thanked your body for something it did (maybe even just getting you through the day) instead of wishing something was different about your body? I’ll be the first to admit that my default is the latter. I have to actively try to turn off the negative body talk switch in my brain. It’s not easy and I’m not always successful with it, but I’m aware of it and that’s a step in the right direction.

I don’t believe, in our culture at least, we are taught to like our bodies. We live in a superficial society, one that glorifies certain body types and appearances to the point that anyone who doesn’t fit in is made to feel worthless. With the rise of social media, images of “ideal” bodies are more visible than ever before. Our self-worth is so entangled in our physical appearance  it is impacting our mental health. The diet industry and the media are constantly reminding us that we could be better. We could be stronger, thinner, faster…whatever the latest fad is.

What would happen if a company released a “learn to love your body in 30 days” plan instead of a “get shredded in 30 days” plan? I’m sure this has probably happened, but it didn’t catch on like fad diets do because loving yourself is so much harder than trying to change yourself.

I’ll be the first to admit that self-improvement and change are great. In fact, I crave self-improvement and actively seek it out. However, there needs to be a balance. It’s essential that we are still kind to ourselves and express gratitude for what we are now, in this moment. It’s still crucial to like (even love) ourselves while we are pursuing change. It’s a fine line to walk and can be very difficult. For some it’s very easy, but I would guess it takes frequent reminders and work for most people. A simple post-it note on your mirror with a positive affirmation can keep you from engaging in negative self-talk and boost your mood instead.

I’ve listened to numerous podcasts about self-love, body image, etc. I think the concept of self-love is amazing and an incredible thing to strive for, but it isn’t easy. Self-love is especially difficult for girls and women that have been sent incessant messages related to changing their bodies since they were in diapers. If self-love seems too unattainable, consider  self-appreciation instead. For example, maybe you don’t love your legs, because you can never find pants that fit them properly, people have told you that they are “big”, or you don’t have the ridiculously sought after “thigh gap” (why this matters so much to us, I have no idea!). Your feelings are valid, whatever the reason is, but let’s say your legs also allowed you to go on an amazing hike to a beautiful lake that made your body and mind feel rejuvenated. You don’t have to love your legs for getting you there, but you can appreciate their ability to get you up the mountain while enduring scrapes, bug bites and dirt.

Self-appreciation allows us to realize all of the amazing things, minor or major, our bodies do for us on a daily basis. It allows you to turn the kindness you give to others inwards. Similar to how we acknowledge people’s good qualities in order to appreciate them, we need to consciously acknowledge our own positive features. This can be harder to do on ourselves though, because we are typically focused on our own flaws. For example, when we get positive and constructive criticism, we tend to spend most of our time dwelling on the areas for improvement rather than celebrating what we did well. This is especially common when we have conversations with ourselves about our bodies. Rarely do we focus on what our body has done well. However, our bodies have been with us through every part of life since day one. It’s time we show them some appreciation.

Here are 3 tips to help you start incorporating body appreciation into your life today:

  1. Practice positive body affirmations: Thank your body throughout the day, talk to it and give it permission to relax. Send love to the areas of your body that you’ve felt unhappy or embarrassed about. Say something kind about that area then release them and allow them to be relaxed and happy.
  2. Follow body-positive social media accounts: Regardless of whether we know it is happening, we are internalizing what we see on social media. If you are following people that are constantly posting about how they are trying to change their body composition, you will likely internalize their thoughts and find something to change about yourself. Instead, follow people that celebrate their bodies and share positive messages of appreciation.
  3. Give compliments that aren’t appearance based: How frequently do you tell someone that they look really happy instead of commenting on their physical appearance? This one is really hard to do, but forces you to give more thoughtful compliments and helps you think of other ways to talk to yourself throughout the day.

Change Takes Time – Tips to Stay Consistent

Change Takes Time – Tips to Stay Consistent

We live in a world of instant gratification. Amazon sells buttons that you can put on items (example: laundry detergent) to automatically reorder them, you can get frozen yogurt delivered to your door without leaving your house, and you can watch television on demand. These convenient and efficient systems usually add value to your life. However, not all change happens instantaneously. Unfortunately, you can’t press a button to automatically change a habit, because behavior change takes time.

Regardless of what an ad on Facebook tells you, there is no quick fix to change your health and wellness behaviors. If there was, the weight loss and diet industry would not be worth $72 billion in the United States. Unfortunately, these companies are extremely strategic with their marketing strategies and provide people hope that change can happen quickly. This usually results in a “yo-yo” or “on-off” approach to health and wellness.

Everyone has been there. You start something new and do really well with it for a short period of time then stop or “fall off the wagon”. It happens to everyone. The problem with most of these programs is that they promote unrealistic changes rather than feasible lifestyle behavior changes. Also, they guarantee people results immediately and that is NOT realistic. The best way to see lasting results is to consistently and safely make small habit and behavior changes.

Here are some tips on how to stay consistent and see long lasting behavior change:

Focus on How You’re Feeling, Not what the Scale Says

If you’re trying to change a behavior related to your body composition, that scale can be your worst enemy. If you expect to see change immediately, it is incredibly easy to get discouraged when the scale doesn’t show the number you want. Consistency is the biggest determinant of long term change, and not seeing immediate changes can really impede your ability to continue with a behavior. There are so many factors that influence body composition, so using a scale should not be your primary way to monitor change.

Rather than focusing on the number on the scale, use how you’re feeling to gauge change. Do you have more energy throughout the day? Do you feel more confident, because you lifted a barbell with plates overhead for your first time? That’s huge! Focus on those accomplishments, because they are what will motivate you to continue long term and stay consistent.

Add or Pair, Don’t Take Away

Many diets or recommendations tell people to remove things from their lives to see change. We tend to focus on stopping our ‘bad habits’ and replacing them with new ‘good habits’. While this may work for some people, it can be very difficult to put into practice and see successful immediately. This may result in frustration and feelings of failure, which may lead someone to give up on changing the behavior.

Rather, consider adding new habits to your life rather than taking away old habits. In time, these new habits will likely replace your older habits that you originally wanted to change. If they don’t, at least you have added something beneficial to your life. For example, let’s say you drink soda with every meal and want to start drinking water instead. Rather than eliminating soda completely, you could add a glass of water with the soda. Once you get in the habit of always having a glass of water with the soda and the meal, you could take away the soda from one meal then eventually another. This process will lead you to feel more successful with this behavior change and you will be less likely to give up.

Keep It Simple – One Change at a Time

Another obstacle to creating lasting change is taking on too much change at once. When you get excited about making change, it’s common to want to change everything at once. However, tackling everything at once rarely works. Behavior change takes energy, both mentally and physically, and you only have so much energy to dedicate to all aspects of your life.

Identify habits, only one or two, that take the shortest amount of time to change but will have the biggest impact to focus on first. This will give you confidence in your ability to tackle larger behavior changes that may take more energy and time. For example, you are likely to experience immediate effects from integrating more movement into your day. If you haven’t been active, try adding a 30 minute walk to your day or going to a Get Fit Strength and Conditioning class 2-3 times per week. Sleep is another behavior that you will notice the impact of immediately and doesn’t involve any monetary investment or major changes. If you are typically on your phone or watch TV before bed, try reading a book instead. This will improve your quality of sleep, which will allow you to feel more rested when you wake up.

Change Your Mindset

You can’t be successful at everything, all of the time. That’s what makes you human. To assume you will be perfect at something 100% of the time is just setting yourself up for failure. You are not failing at something just because you aren’t doing it perfectly, so don’t tell yourself that you should give up. Success for you will look different than success for someone else trying to change the same behavior. The most important thing is to do the best you can most of the time.

It’s easy to get discouraged and give up on something, if it doesn’t go as planned. However, learning how to change your mindset and the way you talk to yourself about behavior change can have a huge impact on your long term success. If you’re trying to add more fruits and vegetables to your diet and go a whole weekend without eating any, don’t use that a reason to think you failed and should just give up. Rather, ask yourself, “What could I have done differently?” Changing behaviors is a constant learning process and having positive conversations with yourself is incredibly powerful for long term change.

Next time you want to change a behavior or join a new workout program, remember these tips and more importantly than anything, be patient and trust the process. Your coaches know what they are doing and want the best for you. Give yourself time to notice change and focus on how you feel. At the end of the day, how we feel on the inside is much more important than what you see on the outside.

Take your Summer to the Next Level with Get Fit Strength and Conditioning!

Take your Summer to the Next Level with Get Fit Strength and Conditioning!

You may have noticed some new changes around Get Fit Strength and Conditioning lately. If you’re wondering what I’m talking about, get to class ASAP, because it’s pretty hard not to notice the amazing new space, equipment and proud smile on Coach Liz’s face when she talks about the exciting new opportunities she’s created for members. Coming into a new space provides energy for growth and change, for the program and for the members. This is a great time to embrace these new opportunities and take your summer to the next level by trying something different and challenging yourself. Here is an overview of the incredible options GFSC is offering to take your summer to the next level:

Sizzlin’ Summer Challenge

Have you been wanting to make a change but aren’t sure where to start? Do you want to be motivated and held accountable by coaches and peers? If so, the Sizzlin’ Summer challenge is for you! This program is designed to support you in your fitness journey every step of the way. From weekly communication to in-person check-in’s and small group training, this challenge will help you identify what your body needs to feel it’s best. 

All you have to do for the challenge is show up to at least 24 workouts during the 8 week time period. That averages out to three workouts per week, which is three hours of your entire week. I have faith that you can find three hours in your week to dedicate to yourself, because you are worth it. Are you ready to learn more? Check out this flyer and make sure you register by July 15!

New Equipment

Along with a much larger room to get sweaty and strong in, we also have a bunch of new equipment to play with. You may have walked in and thought to yourself, what the heck is that thing when you looked at the SkiErg or wondered who in the world is going to be lifting the heavier kettlebells. These are all examples of opportunities to challenge yourself and try something different! With the larger space and new equipment, the coaches can expand programming and try new exercises, which gives you the opportunity to grow and challenge your body in new ways. If you aren’t sure about how to use some of the new equipment, checkout these short guides below: 

  1. SkiErg: The SkiErg is incredible, because it gives you a total body workout and will improve your power, strength, and endurance. When done correctly, it works the lats, triceps, abdominals, pecs, biceps, quads, hamstrings, glutes, calves, and lower back. The intensity varies with your effort: the harder you pull, the greater the intensity. Additionally, this is a functional movement, because it mimics the everyday action of bending down and picking things up – yay for exercises that resemble real life movements! To use the SkiErg:
    1. Stand tall facing the machine with feet hip-width apart, arms extended up gripping the handles with your palms faced towards each other.
    2. Hinge at the hips with a slight bend in your knees and push through your glutes as you pull the handles down keeping your arms straight. 
    3. Keep pulling the handles down in a fluid motion until arms swing back past thighs.
    4. Activate glutes, push hips forward to rise back up (similar movement to a kettlebell swing) and return arms back to start.

If you’re more of a visual learner, watch this video. It may take a few tries to get this movement right. As your learning how to use this machine, keep in mind that you want to avoid:

  • Squatting: It’s a hip hinge, not a squat.
  • Dropping your chest: You do not want your torso to be fully horizontal or parallel to the floor. 
  • Looking up: Keep your chin tucked to reduce the strain on your neck.
  1. Sled push: The new grass area brings opportunities for plate pushes and pulls and sled pushes! Sled pushing is a great low-impact exercise to increase your heart rate and strengthen your core and lower body. 
  1. Rings: We’ve always had the rings on the racks, but now we have longer rings that you can master the muscle up on! You may have never thought that you could do a muscle up, but now you have the opportunity to learn. Use this as an opportunity to challenge yourself in a new way. You’ll be amazed at what your body can do!  

Saturday Pool Workouts 

Are you ready for an entirely new challenge? Come to one of the new Saturday pool workouts to change up your routine and get an entirely new workout.  I took a two hour nap after the first time I went to a GFSC pool workout. Water is harder than it looks! You do not have to be an expert swimmer to enjoy this class. If you can swim one lap across the pool then you will be perfectly fine in this class. Follow GFSC on Facebook to stay tuned about the first pool workout!

Get Fit Challenge 

Signing up for a race or a competition is a great way to take your fitness journey to the next level. The Get Fit Challenge will challenge you both mentally and physically, but is very doable for any athlete with GFSC! It’s amazing what your body can do when you believe in it and push its limits. Preparing for the Get Fit Challenge is great, because it forces you to cross train. While coming to class will help with the strength portion of the challenge, you will need to practice swimming and biking outside of class. Biking and swimming are great low-impact ways to move your body on the days you don’t come to class. Rather than approaching this challenge from a competitive standpoint, simply consider finishing it a huge accomplishment. Do it for the fun of it and to be part of a community that is supporting each other to push their personal limits. For more information and to register for the challenge, visit www.gfdsport.com

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