Holiday Survival Guide

You have all the best intentions of sticking with your healthy habits through the holidays, and then WHAM! You look down on the scale on Jan. 1 and you put on 10 lbs.! How can this be?

Putting on weight (or losing muscle mass) during the holidays is a common thing, but we can take some simple steps to minimize drastic changes. Here are my 3 fitness tips to survive the holidays.

1. Keep getting your workouts in-Just because it’s the holidays doesn’t mean you skip your workouts. Set your alarms, put it in your calendar, or tell a loved one/friend that you need to stick your your workout regimen. Yes, you might celebrate a little more during this time of the year, but setting aside 30 minutes to an hour four times per week to get a sweat in will set you up for success when the holidays pass.

2. Drop the Guilt and Shame-Having a few drinks or enjoying the holiday cookies WILL NOT derail all of your progress. However, hanging on to guilt and shame for enjoying yourself will. All G and S will do is pull you away from what you truly are…a healthy person! Drop these two unwanted guests during the holiday time and when the new year hits, you’ll be off to the races.

3. Enjoy, but don’t make it a sport-Like I said above, enjoy your favorite desserts or a drink with your friends, but don’t make it a contest in how full or drunk you can get. The simplest way to avoid this is TRACK YOUR DRINKS/DESSERTS. I know that seems odd, but yes, if you track these things it will prevent you from overdoing it. How? Awareness. I can’t tell you how many times I have asked clients how many drinks they have in a week and they have undershot by 50-100%! If you track your metrics, you will minimize the damage while still being able to love the holidays. During the next holiday party, cap your adult beverages to 2 (preferably something will low sugar content) and move on!

With a few simples steps, you can make it through the holidays and actually feel MORE motivated when the ball drops. Of course, having an experienced coach to guide you through uncharted waters makes things A LOT easier. Click the link below to receive world class coaching today!

Aerobic Capacity

Welcome back!

In this week's episode, we dive into Aerobic Capacity training from world renowned Crossfit endurance coach Chris Hinshaw (Aerobiccapacity.com). In our discussion, we cover Chris's protocols for muscular endurance, potential limitations of this type of training, and Scott discusses a new testing protocol that he is using for his clients.

If you like today's podcast, please go online and give us a 5 star review, share with a friend, and subscribe!

See you next time!

Fitness For Life

Welcome back!

In this week's episode, I am joined by Scott Hagnas and Dustin Lebel. Dustin Lebel is a fitness coach who specializes in online individual coaching. In this episode, we discuss what fitness for life looks like, nutrition coaching for ageless athletes, how to assess your diet, and what Dustin has learned through 16 years of fitness coaching.

If you like today’s podcast, please like, rate, review, and share with a friend!

2 Hours of Training a Week?

Since my wife and I had our son Elliot, training has never been the same. But I am pleasantly surprised at how good I feel with only 2 hours of structured training each week. Click the link below to listen to Scott Hagnas and I’s conversation on this week’s Fitness, Wellness, and Longevity podcast!

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What Does My Training Look Like?

Welcome back!

In this week's episode, we cover part one of a two part episode where we cover our current training regimens. We discuss our goals, scheduling our workouts, and exercise selection so you can get an idea of where you might want to tweak your own training.

If you like this podcast, please subscribe, rate, review, and share with a friend!

The Longevity Mindset

Here is a brand new episode of the Fitness, Wellness, and Longevity podcast with Scott Hagnas.

In this week's episode, Scott and I discuss the longevity mindset. We talk about how the longevity mindset differs from the competitive mindset, adding new activities into your training, and action steps to transition into the longevity mindset that you can implement right now!

If you like today's podcast, please subscribe, rate, review, and share with a friend.

See you next time!

What Do My Workouts Look Like?

Over the last year, my workout routine has changed drastically from what I would do when I owned my own gym. Circumstances like training equipment, available time, and energy created hurdles. However, I didn’t allow these changes to dissuade me of my foundation and my goal; remain fit and pain free. I have been amazed at how little training I have needed in order to have the aesthetic I desire while still having fun and keeping my priorities in order like my family and work.

Just to get an idea of little training I have been doing, here is a sample week of training:

Monday-

Aerobic Intervals:

4min Countdown Clock:

Run 400m

12 KB Front Rack Reverse Lunges (16kg/hand)

15 Push-Ups

Row In Time Remaining

-rest 2min b/t sets

x 4 sets

Tuesday-

Rest

Wednesday-

Rest

Thursday-

AMRAP 12min:

Run 100m

12 Box Jumps (24”)

12 Wall Balls (20lbs.)

-rest 2min

AMRAP 12min:

10cals Row

15 Russian KB Swings (24kg)

Friday-

Rest

Saturday-

Team Workout (with Lauren)

AMRAP 25min (share work):

100 Hang Power Cleans (115lbs.)

100 Cals Assault Bik

100 Walking Lunges

Sunday-

AMRAP 20min (alternating movements):

12 KB Push Press (24kg/hand)

12 Cals Row

12 Ring Rows

As you can see, I am training at most 2.5 hours in the entire week. This includes my warm-ups as well. To reduce the time it takes for me to prep for my workouts I choose movements that aren’t going to need as much prep time and I prioritize two or three movements in my warm-up in order to be ready. Though my training time is tight, I am 100% consistent. 4 times per week. No excuses. Something is better than nothing…always.

One last thing to mention is even though my workouts are important, my diet has also been consistent as well. No processed foods, no sugar, and 95% whole foods (more on this in another post).

Dump the excuse of “not enough time,” and let’s get started creating the life of your dreams today! Click the link below to get started.

Glute Workout That Actually Works Your Glutes!

Are you tired of "booty blast" workout claiming to grow your rump, only to be left with your lower back sore and your backside flatter than a Denny's flapjack? In the Floch Fitness Glute Workout That Actually Works Your Glutes, you will find out why you aren't able to feel you butt during exercises, how we fix it, and then a workout to work that rear end! If you like this workout, make sure you hit subscribe so you can stay up to date on all of our latest uploads!

Looking for a personalized workout routine, nutrition coaching, or personal training? Click the link below to book a free assessment today!