GTS - Updates November Week 5 2017 - Los Angeles El Segundo Strength Barbell Training Gym and Coaching

GTS Headquarters - 4 Star Gym - Downtown El Segundo, Los Angeles, CA

GTS Headquarters - 4 Star Gym - Downtown El Segundo, Los Angeles, CA


GTS Total Health Challenge Results

Renee got Nike MetCons and you didn't! Congrats!

Renee got Nike MetCons and you didn't! Congrats!

GTS Total Health Challenge Top 10 Finishers!

GTS Total Health Challenge Top 10 Finishers!

Our winner of the challenge was Renee with 114 points!

LeeAnn K finished in a close second with 110 points. 

Jerome Z in thirds with 107 points.

And TC B and Danielle W finished with 101 and 100 points.

I didn't announce this at the beginning of the challenge, but each of our top 3 finishers will win their choice of a GTS T-Shirt or Tank Top. And our winner, Renee, will be receiving a fresh pair of Nike Metcon's!

Check out a few of the weight loss achievements in the Athlete Celebrations.

Stay tuned for our next challenge in January 2018!


November Love

Huge congrats to Carlos and Ashley on their Thanksgiving engagement! #adorablecoupleaward #iwanttothrowupinmymouththeyaresocute

She said yes incase you were curious...

She said yes incase you were curious...


With the Holiday Season in Full Swing...

Syncronized deadlifts

Syncronized deadlifts

Let's face it, November and December are two of the most un-motivating training and nutrition months out of the year! Everything is stacked against you... due dates, parties, vacations, etc. BUT that's no excuse to give up on training and nutrition all together!

It took too long to build the training habit, don't let it go to waste!  Make it a priority to get in and do what you can! Some training is better than no training!


Zoya squats deeper than you...

Zoya squats deeper than you...

50+? Low energy? History of back and knee pain? Sorry, nothing we can do about the age... but we can make you feel younger! Zoya’s back and knee pain disappeared after the first month and now has more energy and focus at work and tackling multi-day hiking trips around the globe! #50shadesofzoya


Jaimes closing his eyes to savor the moment

Jaimes closing his eyes to savor the moment

GTS Athlete Celebrations

Jason growing his wings

Jason growing his wings

A few GTS Athlete training highlights from this week:


Gary jacking some steel with the morning crew

Gary jacking some steel with the morning crew

  • Chelsey P hit a PR of 245 on the deadlift, along with a huge 195/7 squat and a 125/2 bench!
  • Drew S easily completed 250/3 deadlift, 185/6 squat, and a 122.5/3 max rep day. New rep pr's in all 3 lifts! Congrats!
  • Zoya lost 5 lbs on the GTS Total Health Challenge
  • Maggie completed the GTS Total Health Challenge and lost a total of 60lbs since the birth of her second child.
  • TC lost 12 lbs on the GTS Total Health Challenge
  • Renee completed the GTS Total Health Challenge and has lost a total of 55+ lbs over the course of of the year.
  • LeeAnn lost 5 lbs on the challenge and 20 lbs total for the year.
  • Rob D lost 5 lbs on the challenge.
  • Justin K lost 8 lbs on the GTS Total Health Challenge
  • Danielle W dropped 3-4 lbs and achieved a new low on her body fat percentage. 

ONLY A FEW SPOTS LEFT!

GTS Barbell Strength Workshop - El Segundo Los Angeles Squat Bench Deadlift Press form.jpg

In this workshop we'll be reviewing all of the big compound barbell lifts (squat, bench, deadlift, press, row/pull patterns) and their variations. 

At the end of the workshop we'll have time for you to practice any lift of your choice and receive coaching feedback. 


GTS+Online+Training+Strength+Barbell+DB+KB+Coaching+System.JPG

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- Updates November Week 3 2017 - Los Angeles El Segundo Strength Barbell Training Gym and Coaching

Vlad-54.jpg

GTS Total Health Challenge

Top 10 Leaderboard after Week 3

Top 10 Leaderboard after Week 3

Just about done! 3 weeks of points logged! Great job everyone!

Wrapping up our fourth week and all of our participants seem to be doing really well.  New, healthier habits have been established, and strength/body composition has improved!

Shoutout to Renee, LeeAnn, Zoya, Danielle and Maggie for leading the charge!


Remembering Leland (Lee) Smith 

GTS Athlete Leland (Lee) Smith

GTS Athlete Leland (Lee) Smith


Everyone's favorite training cycle... Drago...

Hiro jacking that sweet steal

Hiro jacking that sweet steal

Many are sharing in the pain of this very challenging higher volume / hypertrophy based block of training. We're currently calling it "Drago"... because well... if they die, they die... 

Intensity is down quite a bit after our last strength phase, but volume is high and the gainz are real! Come share in the pain...

Some recent comments/feedback...

"difficult", "invigorating", "I'm beginning to look like Thor...", "why do you hate me?", "I've been feeling muscles I didn't even realize were there", "what did I do to you?", "I'm seeing pretty rapid results in body composition", "fun", "dreadful", "what did your parents do to you as a child?"... 


Athlete Celebrations - Game Time Strength Best El Segundo Los Angeles Strength Barbell Gym.JPG

GTS Athlete Celebrations

Hiro and Chase working on hip engagement

Hiro and Chase working on hip engagement

A few GTS Athlete training highlights from this week:

Joe having a good cry after watching the Notebook

Joe having a good cry after watching the Notebook

  • Amir had a great strength training cycle and was very excited to set a few new Personal Records. He finished with a 230 squat, 215 bench, and 315/2 deadlift!
  • Drew S set a big rep PR on the squat 170/10!
  • Rob D had huge PR's across the board with a 265/4 deadlift, 200/5 bench, and 215/7 squat!
  • Renee benched 125/1,1,1, squatted 145/1,1,1, and deadlifted 2 plates (225)!
  • Chase wrapped up his strength cycle finishing with a bunch of new rep PRs 235/4 squat, 185/5 bench, and 325/1 deadlift!
  • Kurt getting major PR's with a 225/4 Squat and 255/7 deadlift!
  • Congrats to Roland for setting new PR's with a 155/3 squat, 140/2 bench, and a 225/3 deadlift!

 

 

Welcome to new GTS Athletes Eddie, Alyssa, Jeff F and welcome back to Jorge M and Leah T! 

Make sure to give them a warm welcome if you see them around the gym or on our private Facebook Training Group!


Coming Soon... The GTS Barbell Workshop

workshop - Barbell strength squat bench deadlift press row pull - El Segundo Game Time Strength Los Angeles Seminar Training.JPG

We'll be sending out a link next week to a 3 hour Barbell Strength Workshop we'll be hosting at 4 Star Gym in El Segundo.

Date: December 9, 2017, 9-12pm

Cost: $49 (Free for GTS Athletes)

OPEN TO ALL - Limited spots available! 

In this workshop we'll be reviewing all of the big compound barbell lifts (squat, bench, deadlift, press, row/pull patterns) and their variations. 

At the end of the workshop we'll have time for you to practice any lift of your choice and receive coaching feedback. 


GTS+Online+Training+Strength+Barbell+DB+KB+Coaching+System.JPG

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 - Updates November Week 2 2017 - Los Angeles El Segundo Strength Barbell Training Gym and Coaching

Coach Jason Kelske in Reno, Nevada teaching the Barbell Strength Coaching Workshop with the Nevada Physical Therapy Staff!

Coach Jason Kelske in Reno, Nevada teaching the Barbell Strength Coaching Workshop with the Nevada Physical Therapy Staff!

Nevada PT - Barbell Strength Workshop

Coach Jason recently flew out to Nevada Physical Therapy in Reno, Nevada to teach a workshop on barbell strength. Amazing facility and a really bright staff working on some cutting edge stuff! If you're in the Reno area, look them up!

Be on the lookout, we'll be hosting a 3 hour barbell workshop in El Segundo, CA to review all the main lifts in December! This will be open to current GTS Athletes, those just interested in a crash course, as well as local personal trainers in search of a methodology for teaching the barbell lifts to their clients.


GTS Total Health Challenge

Top 10 Leaderboard after Week 2

Top 10 Leaderboard after Week 2

2 Weeks Down! Great job everyone!

Wrapping up our third week and all of our participants seem to be doing really well so far.  Kudos to Renee for having a perfect 60 point score for Week 1&2! LeeAnn and Megan are keeping it close with 56 and 54 points!


The Final Leg

Coach Dennis Sailing - GTS Game Time Strength - Barbell Strength Workshop - Physical Therapy - Reno Nevada - Rehab Strength Performance Los Angeles Coach.JPG

Dennis' Epic Journey

Coach Dennis and crew have recently departed Bermuda and making their way down to the British Virgin Islands! They are making great time, we should see him back in the gym soon!

Here's the Link if you want to see the GPS Tracker and follow them on their voyage to the Caribabean!


New Training Cycle... Drago...

TC - GTS Game Time Strength - Barbell Training Strength Coach Personal Trainer Lean Muscle Los Angeles El Segundo.JPG

Welcome to hell!

Our latest training cycle is a higher volume / hypertrophy based program which we're currently calling "Drago"... because well... if they die, they die... 

Intensity is down quite a bit after our last strength phase, but volume is high and the gainz are real! Come share in the pain...


Athlete Celebrations - Game Time Strength Best El Segundo Los Angeles Strength Barbell Gym.JPG

GTS Athlete Celebrations

Congrats to David and Raquel on the birth of their son!

Congrats to David and Raquel on the birth of their son!

A few GTS Athlete training highlights from this week:

  • Congrats to David and Raquel on the birth of their son Matthew Clark Jackson. We are excited for him to chase his dad down and achieve a 600+ lb deadlift!
  • Great job to Renee for having a perfect 60 point score for Week 1&2 of the GTS Total Health Challenge! 
  • Congrats to LeeAnn and Megan H for keeping things close in the challenge and earning 56 and 54 points over the first two weeks!
  • Matt S dropped some bombs on the squat this week with 235/10 and 185/4 on the bench!
  • The rest of our athletes have been transitioning into a new volume / hypertrophy phase of training! 

GTS+Body+Fat+Test+Hydrostatic+Mobile+Los+Angeles+El+Segundo+Strength+Barbell+Gym+Coach+Personal+Training.png

REMINDER

HYDROSTATIC BODY FAT TESTING

@ Game Time Strength / 4 Star Gym

Weds Nov 15th | 7AM - 12PM

-->RESERVE YOUR SPOT NOW!!!<--


GTS+Online+Training+Strength+Barbell+DB+KB+Coaching+System.JPG

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 - Updates November Week 1 2017 - Los Angeles El Segundo Strength Barbell Training Gym and Coaching

Game Time Strength GTS Athlete Weekly Updates - Los Angeles El Segundo Barbell Strength Training Gym Coaching Personal Group Training.JPG

GTS Total Health Challenge

GTS TOTAL HEALTH Challenge - Submit score.JPG

Great first week! Congrats to all who participated!

Surviving Halloween has certainly been a challenge! Wrapping up our second week and all of our participants seem to be doing really well so far.  Kudos to Renee for having a perfect 30 point score for Week 1 and LeeAnn finishing in a close second with 28 points!


Coach Dennis Sets Sail

Dennis Game Time Stregth.jpg

THE PLAN-Dennis' Epic Journey

Coach Dennis recently departed from Megansett Harbor, MA near Martha's Vineyard heading toward Bermuda. After a quick pit stop they'll be on their way to the British Virgin Islands!

Here's the Link if you want to see the GPS Tracker and follow them on their voyage to the Caribabean!


Athlete Celebrations - Game Time Strength Best El Segundo Los Angeles Strength Barbell Gym.JPG

GTS Athlete Celebrations

What will you do with your new found strength? Chelsey stayed strong through her Rock'n Roll Half Marathon!

What will you do with your new found strength? Chelsey stayed strong through her Rock'n Roll Half Marathon!

A few GTS Athlete training highlights from this week:

  • Chelsey P completed a half marathon while setting new personal records in her strength training!
  • Renee has officially lost 50 lbs and finished and leads after the first week on the GTS Total Health Challenge with a perfect 30 point score!
  • LeeAnn officially lost 20 lbs and has finished the first week of the challenge in second place with a score of 28 points!
  • Leah C has dropped 14 lbs since August while building her strength back up after her knee surger y. 
  • Kurt N had a huge testing day setting Personal Records in all 3 lifts... 220/4 squat, 250/5 deadlift, and a 205/3 bench!
  • Megan H hit a solid 235/5 on the deadlift and set Personal Records on both the squat and bench this training cycle.
  • Joe T completed a 325 deadlift, and a 305 squat! Both Personal Records!
  • MOB had a 210/2 bench, and a 375/2 deadlift!
  • Matt Furman killed this training cycle setting new records in all 3 lifts... 280/3 bench, 445/2 deadlift, and a 345/7 and 365/1 squat!! 
  • Drew Swalley squatted 155 for 12 reps!
  • Carlos deadlifted 260/3!
  • David Z demolished his bench testing day with 140/4!
  • Bert R finished his recent testing day with 275/4 squat, 250/3 Bench, and a 330/7 Deadlift!

GTS+Body+Fat+Test+Hydrostatic+Mobile+Los+Angeles+El+Segundo+Strength+Barbell+Gym+Coach+Personal+Training.png

REMINDER

HYDROSTATIC BODY FAT TESTING

@ Game Time Strength / 4 Star Gym

Weds Nov 15th | 7AM - 12PM

-->RESERVE YOUR SPOT NOW!!!<--


GTS+Online+Training+Strength+Barbell+DB+KB+Coaching+System.JPG

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 - Updates October Week 4 2017 - Los Angeles El Segundo Barbell Strength Training Gym and Coaching Center

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USPA Conejo Valley Open Powerlifting Competition

Fantastic job to all the GTS team members who competed this weekend at the USPA Conejo Valley Open! Everyone did a fantastic job hitting personal records and competing in new weight classes! Big thanks to Kyle for helping for the hand-offs, and the rest of the crew who came out to support us!

Check out a few of the videos! (It's a playlist so you can watch them all in order, or click the top left button to switch to who you want to watch!)

Competition Highlights:

  • Lizzy
    • 8 for 9 on attempts in her first sanctioned competition
    • 204 lb squat, 132 lb bench, 253 lb deadlift
    • 589 lb total!
  • Noelle
    • 8 for 9 on attempts & PR's across the board in her first sanctioned competition
    • 231 lb squat, 126 lb bench (missed 132 on a technicality), 286.5 lb deadlift
    • 644 lb total!
  • David T
    • 7 for 9 on attempts & PR's across the board in his first sanctioned competition
    • 330.5 lb squat, 259 lb bench, 363 lb deadlift
    • 952 lb total. The 1000 lb club is within sight!
  • Matt P
    • Set personal records in a new weight class and his second competition. 
    • He went through a super aggressive cut over the last 2 months to get into the 181's.
    • Despite the weight loss he still managed to set a PR in the squat and stay relatively close to his best bench and deadlift numbers.
    • 369 squat, 281 bench, 424 deadlift
    • 1074 lb total
    • And the gold metal for sexiest hair.
  • Marcus H
    • 7 for 9 on attempts & PR's across the board in his first sanctioned competition
    • Not for a lack of strength, more control and technical issues. 
    • Easy 424 squat, 314 bench, 462 deadlift (missing 479.5 for movement at the top) 
    • 1200 lb total on the day taking 3rd in the Junior 220's.
    • He weighed in super light just missed the 198 lb weight class by .1, but didn't have any more energy in him to cut.
    • He has a LOT more in the tank! Looking forward to future competitions.
  • Nnana
    • Killed his first sanctioned competition going 9 for 9 on attempts!
    • 424 squat, 314 bench, 523 deadlift
    • 1261 total!
  • Coach Jason
    • Competed at 198 raw full power for the first time. Weighed in about 195 and about 18 lbs from last competition.
    • Not his best day but managed to keep a good majority of his strength. Played it conservative and passed on his 3rd squat and deadlift attempts so ended up going 6/7 on the day.
    • 468 squat, 286 bench, 573 deadlift
    • 1328 lb total winning the men's Sub-Master.
  • Fitz
    • Had an awesome day going 8/9!
    • 545 squat, 319 bench (missing 336 on a technical), 556 deadlift
    • 1422 total weighing in a 204 lbs!
    • Very impressive day! 

Enlight7.JPG

Updates

We kicked off the GTS Total Health Challenge on Monday (10/23), it's going to be fun way for us to get ready for the holiday season and stay fit!

Many of our athletes will be testing their maxes in the next few weeks so we should see a lot of fresh personal records soon!

A few recent highlights/personal records (PR's) from our GTS Athletes:

  • Megan squatted 140/5!
  • Aidan hit a smooth PR 225/6 on squats and 175/2 bench!
  • Bert R pumped out a 325/7 on the deadlift.
  • Kelly E demolished some personal records with a 175/6 squat and 205/3 deadlift!
  • Gary C has been making incredible gains across the board in all of his lifts, and is by far the best smelling guy in the gym... perhaps even the state of California?!?!
  • Jerome's set a new personal record in the deadlift with 215/15 (YES 15!), 170/7 Squat, and a 170/4 Bench. Absolutely crushing it!
  • Newton hit an easy 300/6 on the deadlift!
  • Leah C's squatted 155/11 & 190/5, benched 160/2,  and deadlifted 250/3, seven months post micro-fracture surgery of her knee and femur!
  • Beth squatted 145/4, and deadlifted 190/3 coming back after her back injury!
  • Roland's crushing his deadlift and squat numbers!
  • Danielle set a bunch of new personal records including squatting 190/1 & 180/4, benching 115/1, and deadlifting 235/5!

GTS Body Fat Test Hydrostatic Mobile Los Angeles El Segundo Strength Barbell Gym Coach Personal Training.png

REMINDER

Hydrostatic Body Fat Testing

@ Game Time Strength / 4 Star Gym

Weds Nov 15th | 7AM - 12PM

-->RESERVE YOUR SPOT NOW!!!<--

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
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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!!!!

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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)
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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: