Exercise is NOT a sufficient strategy (on its own) for weight loss!
All of the ChaseFIT experiences require a good diet outside of the gym to acquire your goals. You can’t simply outwork a bad diet.
This experience is meant to lose stubborn fat, gain muscle tone and confidence. Focus on increasing your athleticism and feeling healthier. Our body needs fuel to produce a solid workout so don’t starve yourself.
If you don’t know where to start with nutrition or are interested in getting personal nutrition plans specific to your body type, allergies, and life style then reach out to Coach Chase by subscribing at the bottom of this page to set up a consultation call.
Mindset is key for success. You must have the right mindset when it comes to your nutrition and fitness. Don’t blame others or use life situations as excuses for eating bad food or or giving up on your goal.
Let us motivate you, support you, and push you to exceed your own expectations!
No matter what race series you picked out for your first race or your first couple there a handful of obstacles that you cannot avoid. There are obstacles and skills that no matter the distance or challenge you will face. Being prepared to master these will make for a fun experience and success on the course.
Obstacle course races are made to test your athletic abilities. A typical race consist of 15 to 40 obstacles.
- You will crawl through tubes, tunnels, or under barbed wire.
- Jump and climb your way over walls and cargo nets.
- Traverse grip heavy obstacles using upper body strength to navigate different grip holds to make your way across without making contact with the ground.
- Carrying heavy objects varying from buckets, sandbags, or logs, is a staple in most races.
Each race has their own unique set of obstacles that will challenge your abilities. Even though each series has their own unique challenge, having the skills we build over the next 16 weeks from our training experience to accomplish these obstacles will be invaluable in conquering the course.
This is why we incorporate:
- Bear Crawls
- Box Jumps and Pull Ups
- Dead Hangs and Specific Grip Strength movements
- Farmer Carries and much more to make sure you’re successful come race day!
If you’re wondering what some of the obstacles are we mentioned above. Look at the pictures below to get an idea!
Whatever your body type, to get the most out of your training you need to focus on your nutrition and recovery – key to the latter is sleep. The positive effects of getting forty winks are huge.
Most of us tend to associate testosterone and growth hormone with pure muscle growth. However, they are equally important in aiding fat loss and recovery from exercise. Sleep has a massive say on your body’s production of said hormones.
A University of Chicago study found that if your levels of sleep fall below eight hours a night over the course of a week, testosterone can be lowered by 10% or more. Your body’s levels of testosterone and growth hormone are also regulated by the amount of sleep you gain within a daily cycle known as a “circadian rhythm”. You should aim to synchronize your circadian rhythm with daylight and night-time.
Your sleep can be negatively affected by unusual or additional light at night. A great step you can take to alleviate any light interaction with sleep is to switch off lights and electronic devices at least one hour before you go to sleep.No I know this is difficult considering we live in a world surrounded by electronics.
Here are a few things you can start doing immediately to help you sleep better through the night.
- Set a schedule that you try to go to sleep every single night. So for example try to lay down by 9:30/10 and be asleep by 10/10:30. its going to be hard to fall asleep at first but just like anything your body will adjust over time and eventually your internal clock will know its time for bed and you will fall asleep easier around that time. Try to do the same around the weekends. Don’t stay up until 2am and throw your body way off every weekend.
- If you’re like me and have trouble falling asleep at night because a million things are on your mind then try either reading or listening to a book. For me this puts my mind in a good place and allows me to relax and fall asleep. I also wake up much more calm and without so much anxiety.
- The last thing and my favorite has to do with how we wake up. I make it a point to set my alarm 30 minutes early the I actually need to get up so that I can spend 30 minutes in the morning drinking coffee and reading, or watching a show I like or anything that you enjoy. Give yourself some time in the morning to do something you enjoy instead of waking up rushed to get to work. Thats no way to start your day and it helps you be more relaxed at night when you have something to look forward to when you wake up.
You will see in this fitness program a section that says tempo when looking over your workouts. I want to explain what these numbers mean in further detail.
This means 2 second eccentric/negative, 0 second rest at the bottom of the rep, 1 sec concentric/positive, and 0 second rest at the top.
1st number (2010) – No matter the movement the first number (2)010 will always represent the negative part of the movement.
2nd number (2010) – The second number 2(0)10 will always represent the amount of time you will pause at the end of the negative.
3rd number (2010) – The third number 20(1)0 will always represent the concentric/positive part of the movement.
4th number (2010) – The fourth number 201(0) will represent the amount of time you will pause at the end of the concentric.
4 sec negative, 2 sec pause at the bottom of the rep, 3 sec concentric, 0 sec rest at the top.
If you see an X in the tempo area this mean it’s an isometric movement and doesn’t have a tempo or I want you to go quickly because it’s a HIIT session.
Tempo is VERY important to pay attention to during this program. If you do not follow the tempo correctly you will not receive the full benefits of the program!
If you have further questions regarding tempo please reach out to Coach Chase!