The risk factors for adult chronic diseases, like hypertension and type two diabetes, are increasingly seen in younger ages, often a result of unhealthy eating habits and increased weight gain. Dietary habits established in childhood often carry into adulthood, so teaching children how to eat healthy at a young age will help them stay healthy throughout their life. The link between good nutrition and healthy weight, reduced chronic disease risk, and overall health is too important to ignore. By taking steps to eat healthy, you’ll be on your way to getting the nutrients your body needs to stay healthy, active, and strong. As with physical activity, making small changes in your diet can go a long way, and it’s easier than you think! Spotters Rock Get Your Tough Spot On
THE BRAZILIAN FLAG – BANDERIA DO BRASIL – ORDEM E PROGRESSO
The next time your better half calls you a caveman or cavewoman, take it as a compliment regarding your highly evolved eating habits. 70% of the calories we eat today come from refined sugars, flour and vegetable oils. We’re hard-wired as primates to find something that’s sweet. We’ve taken that sweet and put it together with fat and we call it a donut. The Paleo Diet has been steadily adopted by the athletes worldwide to help get them in touch with their inner Neanderthal by fasting for a day here and there and chasing grueling workouts with brontosaurus-size quantities of meat. The bottom line is the diet is not complicated. Eat the food that you are adapted to in your genetic niche, and you’ll be OK. So what does it take to go Captain Caveman? (Hint: it’s definitely not hoarding copious amounts of mastodon meat in a separate cold storage unit in Alaska) Do some hunting and gathering in the outside aisles of your grocery store and stock up on protein rich in Omega-3 fatty acids like salmon, and lean meats and fresh fruits and vegetables. You can skip the dairy and grains section of the outside aisles. They are a no-go in the Paleo Diet philosophy. “Humans never ate dairy products. Can you imagine trying to milk a wild animal? That only occurred about 10,000 years ago. Lastly, get sunlight. Homo sapiens are meant to be outside (My Fellow Michiganders know this), not cooped up in dimly lit offices hunched over computers choking down a bag of microwave popcorn for lunch. Remember like the T Shirt reads “Cavemen do it better”.
THE FRENCH FLAG -REVOLUTION & FREEDOM
I know what you’re thinking another grueling workout but not today REST DAY. Congratulations to our Tough Spotter Winners (Michelle. J & Luke. H)of time trials for last posted workouts they both received complementary personal training sessions with The Primal Unleashed Teaser Guide( full guide when we launch later this month) Although much prized, especially in sports, mental toughness is a term that is sometimes overused with regards to behavior during high-pressure situations. Our Stone Age ancestors didn’t need a big motivational speech to get them out of the cave and off to hunt for the necessities of survival. So what is mental toughness and how can we nurture and develop it in ourselves and others. Motivation, that factor of wanting to achieve a specific goal more than anything else, is a key factor that separates champions from well non Tough Spotters. Belief in yourself, the best athletes believe in themselves and as a result are better able to persevere through setbacks. Focus, mentally tough people don’t get distracted. They constantly stay on target by reminding themselves of what it is they are trying to achieve. Putting it into Practice Here’s how can we enhance our own levels of mental toughness. Set Realistic Goals – Goals are a roadmap that marks out how you’re going to get from where you are to where you want to be. For best results, think of the acronym of SMART goals. They should be Specific, Measurable, Attainable, Realistic and Timely. Stay Positive, negative thought patterns only take away from your ability to attain your goals. Resolve to find the positive side to every situation, no matter how bleak it may seem. Internal Dialog, many of us get stuck in negative feedback loops in our heads (Sound Familiar). We criticize ourselves, focusing on negative outcomes and even berate ourselves as if we were the fans of an opposing team. Your thoughts eventually become your actions so make sure you don’t say anything to yourself that you wouldn’t say to anyone else. Focus on the Present, no matter what’s happened in the past, you can’t change it. You can only focus on the here and now. Worrying too much about the past or future detracts from your ability to focus on what you need to do to achieve your goals. When you make mistakes, let them go. When you do something fantastic, let it go as well. Both can negatively affect your level of attention to what you need to do right here, right now. As you work through these ideas, keep in mind that mental toughness is a skill, just as shooting a basketball or making a proper golf swing is a skill. You wouldn’t expect to master either of those skills immediately and you won’t master the art of mental toughness immediately either. Just keep working and try to get a little better each day more consistent, more confident and more focused the foolproof method of eventual success.
The Untied Kingdom Flag – The Union Jack
Incinerate calories, matrix approved stamina, increase your endurance and full body strength. It is broken down into two Tough Spotter stages, the first stage is designed to prepare you, and the second stage burns calories, speeds up your metabolism, and develops stamina.
Tough Spotter Duration: 20 minutes
- Spotter Intensity: Medium to High- Tough Spotters never go lower GRRRRRRR
- Equipment: weighted vest, heavy bag, logs, rocks, whatever your heart desires J!
Tough Spotter warm up
Run 3 – 5 minutes up a steep incline whilst carrying at least 30-35 lbs of weight / wear a weighted vest. Stay at 60% to 75% of your physical limit for warm up duration. The purpose of this stage is to get you warmed up and ready for Tough Spotter Stage #2.
Spotter Highlighted Tips: Improvise by carrying a weight behind your neck whilst walking up and down stairs, or even carry a heavy bag in each hand whilst stepping up and down onto a single step or bear hugging a heavy bag.
Remember! Stay at 75% intensity, don’t burn out! You can go Tough Spotter ballistic in the next stage.
Tough Spotter Stage #2 – Intense Interval Training
Set up a small circuit of 4 – 6 exercises. Now do each exercise one after the other at 100% intensity – with no rest in between 🙂 Each lap of your circuit should take no more than 3 minutes.
Incorporate some of these exercises:
- Chin-ups or Pull-ups.
- Presses – pushing a weight above your head or chest.
- Sit-ups (not crunches).
- Squats or Leg Raises.
Vary the exercises so you’re working as much of your body as possible
Send us your times the best time will be featured on our site Best Of Luck
We get tons of emails & phone calls about our performance center well put simply The Tough Spot Gym , is Form Follows Function . Our approach to fitness is to train our Spotters like athletes. So what if you don’t compete in any sport, why not feel & look like you do? You might have some friends that want you to play a pick up game of rugby or football, or your son or daughter or your significant other asks you to play soccer or football with them, don’t let being out of shape be an excuse.Remember never make excuses just make adjustments. Our promise to you is to get you in that type of shape so you could partake in those types of activities without feeling like your lungs are going to fall out. The Tough Spot Gym will improve your, Strength; power; stamina; balance; & agility. If the side effect of training with us is that you visually look like a Greek Goddess or God, then who are we to question it. We offer dynamic and high performance classes, along with a wealth of knowledge and experience. Whether you are an athlete who wants to take their game to the next level, or someone who truly wants to be in the best shape of their life, The Tough Spot Gym just may be the path that leads you there.
If you are an athlete or someone that is truly serious about fitness then you have arrived at the right place The Tough Spot Gym , to forge a powerfully built athletic body include kettlebells & a plyo-box (plyometric box) fusion into your workout routine.