GTS Athlete Weigh In / Updates - Friday 10.13.17

Jerome's tears of deadlifting joy on the floor...

Jerome's tears of deadlifting joy on the floor...

Summary

  • 28 Day Training & Nutrition Challenge starts Monday Oct 23rd (Sign up!)

  • Hydrostatic Body Fat Testing on Friday Oct 20th (Sign Up!)

  • GTS Athlete Celebrations!

  • GTS Competition and Testing Schedule


GTS Total Health Challenge - Nutrition Fat Loss Strength Los Angeles Personal Group Trainer.jpg

GTS Total Health Challenge

Really excited to share this!  We'll be hosting a 28 Day Nutrition/Training Challenge starting on Monday 10/23!

The challenge will lead us right into Thanksgiving so it will be an awesome way to lock things down as we lead into the holiday season. Open to all GTS Members as well as aspiring members or those who just want to participate in the challenge!

Check out the challenge website for more details and SIGN UP TODAY!!!!


Body Fat Test Los Angeles El Segundo Game Time Strength Fat Loss Nutrition Personal Training Group Training.png

Hydrostatic Body Fat Testing Truck (Fri Oct 20) 

We'll be hosting the hydrostatic body fat testing truck at 4 Star Gym from 7am - 12pm, but depending on sign ups we might extend through the afternoon. Open to all!

Sign up for Friday Oct 20th Body Fat Testing Here!


those biceps aren't going to flex themselves...

those biceps aren't going to flex themselves...

Awesome week of accomplishments! Here are some highlights...

  • Matt P hit 345/3 on the squat and 375/3 on the deadlift after dropping 10-12 lbs and attempting to enter the 181 lb weight class. 
  • Adam L hit 300/4 on the squat
  • Donovan C has been making huge progress across the board on all lifts!
  • Megan hit a 150/1 on the squat
  • Ryan E hit personal records this week with 170/5 on the bench and 95/10 on the Hammer Shoulder Press. 
  • Aidan hit a silky smooth 215/5 squat
  • Gary C coming up quick, grooving some sexy patterns and making gainz!
  • Mark O squatted 245/7 beltless
  • Kurt N is officially the first person ever to finish his heavy testing day and call it easy! He set new personal records with 205/4 on the squat and 235/7 on the deadlift!
  • Matt F hit another squat personal record 345/7
  • Congrats again to Justin B and wife Traci on getting married this week in Greece!

head judge begging for a high five

head judge begging for a high five

Powerlifting & Strength Testing Schedule

  • (Optional) In Gym Testing Week - Oct.WK3 (16-21st) and beyond
    • We'll open you up a little on the main lifts to see where your 1RM is. 
    • Let me  know if you're interested. We were going to do an in-house meet but we have a lot of people doing the competition listed below. 
  • USPA Conejo Valley Open (Westlake Village, CA) - Sunday 10/22
    • Single Day MeetA few spots left!!! Sign up now!
    • Location: Athletix Gym, Westlake Village
    • Training Cycle (weeks left)
      • 2- Oct.WK2 (10/9) - Last Heavy Week
      • 1- Oct.WK3 (10/16)- Deload/Taper Week (1-2 training days)
      • Competition Days: Sun 10/22 (weigh in on Sat)

Check out our latest on Instagram @GameTimeStrength


GTS Custom Online Program Design & Coaching

GTS Custom Online Program Design & Coaching

At Game Time Strength our mission is to optimize movement, live lean, build muscle and get strong!  We provide personal training, group/team training and customized online program design for beginner, intermediate and advanced lifters and athletes. Our online training system serves athletes all over the globe! Our local strength and barbell coaching service operates out of 4 Star Gym, the best 24 hour access strength gym in Los Angeles, serving all of the Beach Cities including Manhattan Beach, Hermosa Beach, Redondo Beach, El Segundo, Culver City, Venice, Inglewood, Hawthorne, LAX, Playa Del Rey, Marina Del Rey, Lawndale.

GTS Athlete Weigh In / Updates - Monday 10.9.17 (Oct.WK2)

I don't normally eat lollipops... but when I do, I track them in MyFitnessPal!

I don't normally eat lollipops... but when I do, I track them in MyFitnessPal!

Hope you all had a great weekend!

Summary

  • GTS Mindset - Time Management (168 Hours)
  • 28 Day Training & Nutrition Challenge (Sign up!)
  • GTS Nutrition - (Video) Simple single pot meal prep template
  • Training Education - What is Rate of Perceived Exertion (RPE)?
  • Athlete Celebrations - Justin B's getting married!
Get your mind right!

Get your mind right!

Love me some TED talks!  Thanks to Megan for recommending this one!

Time Management is something we all struggle with, this is an amazing talk by Laura Vanderkam.

"I don't have time to... train, meal prep, walk, stretch, meditate, etc"

False. Time is a choice.  "I don't have time" = "It's not a priority"

We all start with 168 hours in a week (24 hours x 7 days).  Even the most successful people in the world!

  • Assuming we all sleep 8 hours per night... that's 56 hours of sleep off the top.  
  • Based on that if you work...
    • 40 hours per week, you'll have 72 hours for other things.
    • 50 hours per week, you'll have 62 hours for other things.
    • 60 hours per week, you'll have 52 hours for other things. 
    • What are you doing with those extra hours?
GTS Total Health Challenge - Nutrition Fat Loss Strength Los Angeles Personal Group Trainer.jpg

GTS Total Health Challenge

Really excited to share this!  We'll be hosting a 28 Day Nutrition/Training Challenge starting on Monday 10/23!

The challenge will lead us right into Thanksgiving so it will be an awesome way to lock things down as we lead into the holiday season. 

Check out the challenge website for more details and SIGN UP TODAY!!!! 
Invite a friend local or online! If they sign up your entry is free!

Nutrition 2 Fatloss meal prep - Game Time Strength Best Fat Loss Training Strength Los Angeles El Segundo.JPG

This is a simple, easy meal prep template I use myself and with our athletes at GameTimeStrength.com. The single pot strategy is much like a stir fry and is a great way to spice up protein and vegetable based meals. 

Our template consists of an assortment of vegetables which are entirely interchangeable. For simplicity, cost and time purposes I purchase most of my vegetables pre-cut and packaged, but feel free to get them from a farmers market, organic, etc. 

Protein is also interchangeable. In this example I'm using chicken because I find that I can cook it earlier in the week and it keeps well in the refrigerator for a while. For some variety I'll also rotate in some lean ground beef, steak, lean ground turkey and or ground turkey, fish, etc. 

We also discuss how to enhance the flavor of your meals through things like seasonings, salsas, sauces, and soup stock. 

Other additions to this template include oils, carb sources like rice, quinoa, potatoes, beans, lentils, etc. I've also had success adding a serving size of frozen French fries or sweet potato fries into the mixture with great success!

Quantity does make a difference! So if you have a weight loss or weight gaining goal, I encourage you to weigh and measure your food and keep track in a journal or app. 

For me, I split up a whole pot like this into 3 meals which I eat throughout the day in addition to breakfast and dinner. To simplify things on my tracking application I add all of this as one meal instead of logging it as three separate meals. But depending on your calorie and macro count you might be able to break up a pot like this into two or more days!

For more information regarding our local and online training and nutrition program check us out at www.gametimestrength.com!

Training Education - JB - Game Time Strength GTS Best Los Angeles Strength Barbell Training El Segundo.JPG

Strength - Rate of Perceived Exertion (RPE)

Logging your rate of perceived exertion (RPE) is a way of measuring your intensity for a set or group of sets.  It gives us the ability to auto-regulate your training weight. Essentially RPE is how hard something feels to you, or a subjective measure of your strength at a given time. We rate this on a scale from 1-10. The higher the number, the harder the set felt. It does require that you set your ego aside and be as honest as you can with your level of effort. It's perfectly fine for that level of effort to change day to day as well, as your body is holding on to fatigue, soreness, etc. 

Here's a helpful breakdown of each number on the RPE scale. Feel free to add it to your training notes!

  • 10 : Maximum Effort (right on the money, nothing left)
  • 9.5 : No further repetitions but could increase the load
  • 9 : 1 repetition remaining
  • 8.5 : 1-2 repetitions remaining
  • 8 : 2 repetitions remaining
  • 7.5 : 2-3 repetitions remaining
  • 7 : 3 repetitions remaining
  • 5-6 : 4-6 repetitions remaining
  • 3-4 : Light effort
  • 1-2 : Little to no effort
Somewhere in the world a volcano just erupted...

Somewhere in the world a volcano just erupted...

Early congrats to GTS Athlete Justin and his soon to be wife Traci on destination wedding in Greece (Oct 11th 2017)!

Early congrats to GTS Athlete Justin and his soon to be wife Traci on destination wedding in Greece (Oct 11th 2017)!

GTS Athlete Weigh In / Updates - Friday 10.6.17

It's Friday and this is the face of happiness... 

It's Friday and this is the face of happiness... 

Another great training week in the books! Lots of updates today!

Weigh In / Training Feedback Reminder

  • GTS Weigh In / Training Feedback Form
    • Submit M/F body weight, track energy, request help and feedback
    • Let me know if we can help in any way, if we need to create or update your calories/macro goals, or if you want to discuss anything you're struggling with on the training or nutrition front!
    • If you want to sync up at all in person or over the phone just let me know when you fill out your form, or email and we can schedule some time!
  • GTS Nutrition & Better Living eBook
    • GTS Athletes - Please Request Access via email
      • Note: you'll need a gmail based address
    • Strategy, tips, meal prep, etc
GTS Total Health Challenge - Nutrition Fat Loss Strength Los Angeles Personal Group Trainer.jpg

GTS Total Health Challenge

Really excited to share this!  We'll be hosting a 28 Day Nutrition/Training Challenge starting on Monday 10/23!

The challenge will lead us right into Thanksgiving so it will be an awesome way to lock things down as we lead into the holiday season.

Check out the challenge website for more details and SIGN UP TODAY!!!!

Body Fat Test Los Angeles El Segundo Game Time Strength Fat Loss Nutrition Personal Training Group Training.png

Hydrostatic Body Fat Testing Truck (Fri Oct 20) 

Currently we'll be hosting the hydrostatic body fat testing truck here at 4 Star Gym from 7am - 12pm, but depending on sign ups we might extend through the afternoon.

Sign up for Friday Oct 20th Body Fat Testing Here!

the bro runs deep

the bro runs deep

Awesome week of accomplishments! Here are some highlights...

  • Mark O'brien had an awesome MCR day: 225/7 squat, 180/8 bench, 320/8 DL.
  • Aidan hit a silky smooth 210/5 squat
  • Amir bench 210/1 and squat 225/1 pr!
  • TC hit a new squat PR 245/4 (Previous Best 248/1)
  • Jerome has been a machine lately showing up consistently and blowing his workouts out of the water.
  • David T Deadlift PR 335/3 and Squat PR 280/5
  • Noelle Crow Squat PR 200/5 (Previous Best 198.4/1). Bench PR 115/4 (Previous Best 115/1)
  • Another Noelle crazy fact... she trained 26/30 days this month!
  • Kelly E killing it with PR's's with 105 Bench, Squat 175/5 and Deadlift 205/2!
  • Leah C has lost 6-7 pounds last 6 Weeks!
  • LeeAnn K lost 13 pounds in the last month!
  • New Faces! Please welcome the following new GTS team members!
    • Chase B (late mornings and early afternoons)
    • Sherri S (mornings and evenings)
GTS Powerlifting and strength competition schedule .jpeg

Powerlifting & Strength Testing Schedule

  • (Optional) In Gym Testing Week - Oct.WK3 (16-21st) and beyond
    • We'll open you up a little on the main lifts to see where your 1RM is. 
    • Let me  know if you're interested. We were going to do an in-house meet but we have a lot of people doing the competition listed below. 
  • USPA Conejo Valley Open (Westlake Village, CA) - Sunday 10/22
    • Single Day MeetA few spots left!!! Sign up now!
    • Location: Athletix Gym, Westlake Village
    • Training Cycle (weeks left)
      • 3- Oct.WK1 (10/2) 
      • 2- Oct.WK2 (10/9) - Last Heavy Week
      • 1- Oct.WK3 (10/16)- Deload/Taper Week (1-2 training days)
      • Competition Days: Sun 10/22 (weigh in on Sat)

Learn proper form in the Barbell lifts - squat bench deadlift overhead press - Los Angeles El Segundo Strength Coach and Trainer

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Move well first. In the words of Gray Cook, adding load is like clicking the save button on a document. 

At Game Time Strength our mission is to optimize movement, live lean, build muscle and get strong!  We provide personal training, group/team training and customized online program design for beginner, intermediate and advanced lifters and athletes. GTS operates out of 4 Star Gym, the best 24 hour access strength gym in the Beach Cities, serving Manhattan Beach, Hermosa Beach, Redondo Beach, El Segundo, Los Angeles, Culver City, Venice, Inglewood, Hawthorne, LAX, Playa Del Rey, Marina Del Rey, Lawndale. 

GTS Athlete Weigh In / Updates - Monday 10.2.17 (Oct.WK1)

Monday's are the best! (Fake it until you make it...)

Monday's are the best! (Fake it until you make it...)

Hope you all had a great weekend!

Weigh In / Training Feedback Reminder

  • GTS Weigh In / Training Feedback Form
    • Submit M/F body weight, track energy, request help and feedback
    • Let me know if we can help in any way, if we need to create or update your calories/macro goals, or if you want to discuss anything you're struggling with on the training or nutrition front!
    • If you want to sync up at all in person or over the phone just let me know when you fill out your form, or email and we can schedule some time!
  • GTS Nutrition& Better Living eBook
    • GTS Athletes - Please Request Access via email
      • Note: you'll need a gmail based address
    • Strategy, tips, meal prep, etc

GTS - Mindset

Awesome TED talk I came across this weekend regarding how we view stress.

Strength Research

A recent study reviewed the effects of mental training on strength and performance in kickboxers. A few highlights below...

  • Two groups of high-level kickboxers performed the same lifting program over 12 weeks. One of the groups did additional mental training, including motivational self talk and visualization. 
  • Both groups experienced increases in performance, but the group doing additional mental training made larger gains in strength in bench press and squat pattern!
  • The group doing additional mental training also showed markers of decreased stress, including an elevation in testosterone:cortisol ration and larger decreases in resting heart rate and blood pressure than the group not performing mental training.
  • The beauty of positive self-talk and first person kinesthetic mental imagery is that it can increase strength without making it more challenging to recover from training.
  • Self-Talk
    • During rest periods the athletes mentally prepared themselves for the next set. The participants identified negative self-talk they already had and turned it around to make it positive. That shifts the focus from your perceived shortcomings to your ability to overcome those shortcomings.  
    • Example: Instead of focusing on dwelling on how slow a rep is, reframe your self talk to "I can move these reps faster!".
  • Mental Imagery 
    • First person style seemed to be the most effective (looking through your own eyes as you imagine the task, rather than observing yourself perform the task from a third-person point of view)
    • The more details the athlete can evoke from the experience the better! (ex. the bar digging into your hands, the feeling of your muscle straining against the load, the music, etc.)
  • Research Summary via MASS Research Review Issue 5 : Mind Over Matter: Mental Training Increases Strength Gains
  • References:

 

GTS Athlete Weigh In / Updates - Friday 9.29.17

I'm sorry... this is just ridiculous...

I'm sorry... this is just ridiculous...

Well hello there GTS Athletes!

I'm experimenting with a new format for our bi-weekly updates and weigh-in's.  

Weigh In / Training Feedback Reminder

  • GTS Weigh In / Training Feedback Form
    • Submit M/F body weight, track energy, request help and feedback
    • Let me know if we can help in any way, if we need to create or update your calories/macro goals, or if you want to discuss anything you're struggling with on the training or nutrition front!
    • If you want to sync up at all in person or over the phone just let me know when you fill out your form, or email and we can schedule some time!
  • GTS Nutrition& Better Living eBook
    • GTS Athletes - Please Request Access via email
      • Note: you'll need a gmail based address
    • Strategy, tips, meal prep, etc

Updates

  • Upcoming Testing and Competition Schedule
    • See below (Optional Oct.WK3 Testing week & Sun 10/22)
  • We'll be hosting a 28 Day Nutrition/Training Challenge starting on Monday 10/23!
    • The challenge will lead us right into Thanksgiving so it will be an awesome way to lock things down as we lead into the holiday season.
    • I'll be sending out a sign up website soon!
  • Hydrostatic Body Fat Testing Truck coming to 4 Star Gym / GTS (Fri Oct 20)

GTS Athlete Celebrations

  • TC hitting a new squat PR of 225/5
  • Joe T hitting 300/5 on the deadlifts
  • Matt F having a great testing day 345/6 on the squat, 270/3 on the bench, 425/4 on the deadlift!
  • Stefanie F achieving body weight pull ups!
  • Kelly E for easily hitting her first 100 lb bench while dropping 42 lbs over the last 9 months.
  • Renee I for losing 45 lbs this year!
  • Kevan T for hitting 175/2,2 earlier in September (more than his competition PR)
  • Congrats to both Hiro and Danielle W for absolutely crushing their workouts lately! Huge improvements in the last few weeks!
  • New Faces! Please welcome the following new GTS team members!
    • Gary C (late morning crew)
    • Donovan C (mornings/early afternoons)
    • Patricia G (online and late mornings)
    • Mark K (online)
    • Hiro K (early afternoons)
GTS Powerlifting and strength competition schedule .jpeg

Upcoming GTS Powerlifting Competition Schedule

  • (Optional) In Gym Testing Week - Oct.WK3 (16-21st)
    • We'll open you up a little on the main lifts to see where your 1RM is. 
    • Let me  know if you're interested. We were going to do an in-house meet but we have a lot of people doing the competition listed below. 
  • USPA Conejo Valley Open (Westlake Village, CA) - Sunday 10/22
    • Single Day MeetA few spots left!!! Sign up now!
    • Location: Athletix Gym, Westlake Village
    • Training Cycle (weeks left)
      • 4- Sept.WK4 (9/25)
      • 3- Oct.WK1 (10/2) 
      • 2- Oct.WK2 (10/9)
      • 1- Oct.WK3 (10/16)- Deload Week (1-2 training days)
      • Competition Days: Sun 10/22

Spend time with people who are good for your mental and physical health - Barbell Strength Gym Personal Group Training El Segundo Los Angeles

Game Time Strength and Conditioning Barbell Training Fat Loss Motivaiton Accountability El Segundo Los Angeles.JPG

Find your home away from home and spend time with coaches and teammates that are going to enhance your day!

Maximize your training with a customized strength & hypertrophy focused program. Gain the peace of mind of having a coach review every workout and rep you complete making adjustments based on your performance. Come and train during our open coaching hours to review technique, make adjustments to your program, and thrive in a team based training environment. Or submit your questions and video online for immediate feedback! Our hybrid training program blends the best of customized online program design, team training, personal training and nutrition. We are masters of strength and if we do our jobs right you'll feel comfortable owning your program, and have the flexibility to train from anywhere! Current training and programming rates run as low as $149 per month. Join with a friend and referral bonuses available!

At Game Time Strength our mission is to optimize movement, live lean, build muscle and get strong!  We provide personal training, group/team training and customized online program design for beginner, intermediate and advanced lifters and athletes. GTS operates out of 4 Star Gym, the best 24 hour access strength gym in the Beach Cities, serving Manhattan Beach, Hermosa Beach, Redondo Beach, El Segundo, Los Angeles, Culver City, Venice, Inglewood, Hawthorne, LAX, Playa Del Rey, Marina Del Rey, Lawndale.  

October 2017 GTS Powerlifting Competition and Strength Testing Schedule

 

 

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Upcoming GTS Powerlifting Competition Schedule

  • (Optional) In Gym Testing Week - Oct.WK3 (16-21st)
    • We'll open you up a little on the main lifts to see where your 1RM is. 
    • Let me  know if you're interested. We were going to do an in-house meet but we have a lot of people doing the competition listed below. 
  • USPA Conejo Valley Open (Westlake Village, CA) - Sunday 10/22
    • Single Day Meet - A few spots left!!! Sign up now!
    • Location: Athletix Gym, Westlake Village
      • Training Cycle (weeks left)
        • 4- Sept.WK4 (9/25)
        • 3- Oct.WK1 (10/2) 
        • 2- Oct.WK2 (10/9)
        • 1- Oct.WK3 (10/16)- Deload Week (1-2 training days)
        • Competition Days: Sun 10/22

Get strong with a friend - Los Angeles, El Segundo Strength and Barbell Training Gym

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Training is more fun with a friend. And lucky for you we offer #referralgainz!

Contact us now for a free phone or in person consultation!  Maximize your training with a customized strength & hypertrophy focused program. Gain the peace of mind of having a coach review every workout and rep you complete making adjustments based on your performance. Come and train during our open coaching hours to review technique, make adjustments to your program, and thrive in a team based training environment. Or submit your questions and video online for immediate feedback! Our hybrid training program blends the best of customized online program design, team training, personal training and nutrition. We are masters of strength and if we do our jobs right you'll feel comfortable owning your program, and have the flexibility to train from anywhere! Current training and programming rates run as low as $149 per month. Join with a friend and referral bonuses available!

At Game Time Strength our mission is to optimize movement, live lean, build muscle and get strong!  We provide personal training, group/team training and customized online program design for beginner, intermediate and advanced lifters and athletes. GTS operates out of 4 Star Gym, the best 24 hour access strength gym in the Beach Cities, serving Manhattan Beach, Hermosa Beach, Redondo Beach, El Segundo, Los Angeles, Culver City, Venice, Inglewood, Hawthorne, LAX, Playa Del Rey, Marina Del Rey, Lawndale.   

#gts #gametimestrength #powerlifting #powerbuilding #strength #squat #bench #deadlift #ohp #barbell #gym #strengthcoach #cscs #startingstrength #531 #stronglifts #onlinecoaching #uspa #usapl

Strength - Customized Barbell Training, Coaching, Online Program Design. Based in Los Angeles / El Segundo

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Strength training encourages lean muscle growth, strengthen bones & reduces body fat!

Contact us now for a free phone or in person consultation!  Maximize your training with a customized strength & hypertrophy focused program. Gain the peace of mind of having a coach review every workout and rep you complete making adjustments based on your performance. Come and train during our open coaching hours to review technique, make adjustments to your program, and thrive in a team based training environment. Or submit your questions and video online for immediate feedback! Our hybrid training program blends the best of customized online program design, team training, personal training and nutrition. We are masters of strength and if we do our jobs right you'll feel comfortable owning your program, and have the flexibility to train from anywhere! Current training and programming rates run as low as $149 per month. Join with a friend and referral bonuses available!

At Game Time Strength our mission is to optimize movement, live lean, build muscle and get strong!  We provide personal training, group/team training and customized online program design for beginner, intermediate and advanced lifters and athletes. GTS operates out of 4 Star Gym, the best 24 hour access strength gym in the Beach Cities, serving Manhattan Beach, Hermosa Beach, Redondo Beach, El Segundo, Los Angeles, Culver City, Venice, Inglewood, Hawthorne, LAX, Playa Del Rey, Marina Del Rey, Lawndale.