Full Spectrum Fitness And Strength

SEPTEMBER CLASS SCHEDULE!

STARTING Wednesday 9/6 !

6am & 8:15am classes have unfortunately been removed from the schedule due to attendance!

Classes on 9/1,9/2 & 9/4 will be CANCELLED due to the holiday weekend!

The gym will be CLOSED on monday (labor day) only 24/7 members will be allowed inside the building that day!

be on the lookout for the Fit For Fall class competition starting next month!

I am still looking for a certified group class instructor so i can add more classes back in!

Tims quick tips………all foods are not created equal!!!! It can be very difficult and confusing for people to start learning how to “eat better” and find your way through all the bs and hidden pitfalls. In my opinion there are many different levels of what clean or healthy is and can be slightly adjusted depending on your current goals. Sometimes all you need to do is start looking for better options. Just because something is labeled as healthy does not mean that it is or that a better option does not exist. In all seriousness most health and “protein related” bars and powders on the market are still on the crappier side of the spectrum. REAL WHOLE FOODS WILL ALLWAYS WIN!!! And why they are called “supplements”. If someone is eating non beneficial foods or not getting in enough protein or calories any option with protein within reason will probably be better. This can start giving the body what it needs and get the ball rolling without too much work. Eventually better options should come into play for the next step. So to start here are my first three basic and easy ways to start making better choices that will have pretty big effects on overall health and progress.

1- Real food - Try to get as many real whole foods into your diet. Proteins ,carbs , and fats. If it doesn’t have ingredients…….then it is probably good to eat.

2- Sugars- you will find some naturally occurring sugars in a lot of foods and depending on goals should be eaten in moderation or at the right times. What we are looking for is added sugars. These are the sugars that are put into things for absolutely no reason other than to make it sweeter and more appealing. Cutting these out can greatly impact your health and appearance. Warning when you start paying attention to this you will quickly see how many items, even most listed as healthy have a ton of hidden added sugars. Finding the right items can be hard and frustrating but I promise will make a huge difference.

3- Ingredients + (artificial ingredients)- calories alone aren’t the only driving force when looking at foods. Lower calorie options or “diet foods” are usually packed full with a lot of garbage man made ingredients and compounds. I always suggest to do the research for yourself but knowing and understanding what is actually in your food can be eye opening and make eating cleaner somewhat easier. Rule of thumb- the less ingredients the better. A lot of the things used to get foods lower in sugar and calories can have very negative effects on health and wellness. Many have been listed as known carcinogens with potential to cause cancer and other health problems. Artificial flavoring and colors, nitrites/nitrates, potassium bromate, and sugar alcohols are just a few that have been linked to all sorts of cancers, and dietary issues. Many have warnings about them on the packaging.

Take a quick look at these two bars.⬇️

Very similar in size, calories and macros. One contains very minimal natural ingredients, the other is packed with all sorts of ingredients and some red flags!!!!! Bioengineered Food Ingredient………………….. most would go with the lower calorie option but are actually getting way more bad things into your body!!!! I

It is pretty easy to decipher what is good and bad for you when you start reading the small print.

“ Overall better choices and habits can make living a cleaner life much easier and manageable.”

Start small ,start swapping out things slowly, and eventually your diet will become much more beneficial for you and easier to manage. 🤘🏻💪🏻

This is what it is all about!!!!mid way through her first set her shoulders caught me off guard and almost pushed me out of the way….we have been working very hard adding some size to her shoulders and upper back / lats and it is clearly working and that makes me happy!!!! Adding some muscle to the right areas can be huge for your over all appearance. Proportions sometime are just as important if not more than over all size or weight. a pretty common body building concept that i always tried to utilize with clients. .. …it was a grimy 90 degrees at least in that gym and she killed it like she always does. her consistency has made her progress look very easy but she works hard and earns all her progress..very fun to watch the changes..

Be consistent, do the work, be patient!!!!

Super quick and simple meal or snack idea!!!!! Use a low carb tortilla, chicken breast( I always have some sort of chicken prepped in the fridge,)holy guacamole and some spinach. Protein, Fats, carbs. Threw this together in 2mins.. no excuses. Also easy to est on the go. I will be eating this during my 3:30 client session. 😜

Training session times open
7 am 6/20
7am/10am 6/22
Dm for info

I will be opening a couple time slots for single sessions or short term clients. These sessions are great for improving form and technique, working on a specific body part, getting back into the swing of things, or just to switch things up to get a good workout in. Can also be used as a 2 person training session. Sessions are $45/hr. Please contact me directly for booking or any information. Yes outdoor or onsite trainings are available, Sessions done at Coop’s Fitness & Training will require a no contract monthly gym membership ( you should have one either way 😜💪)

Day/Time available

Tuesday- 7am-8am / 10am-11am

Thursday- 7am-8m / 10am-11am

(These are not guaranteed times and will be available when scheduling allows. Sessions will be booked on first call basis per date. Cost covers training session only)

Sessions can be purchased as singles or groups of 5 prior to session.

The physical changes are fun to watch, the mental improvements are what makes me happy…🤘🏻🤙🏻 shout out to all of those who are making even a attemp at bettering yourself… sometimes that is all it takes to get the ball rolling.

Nothing makes me happier than running in to a client at the store and him telling me how he found a new no sugar added pb option that I didn’t know about. I guess they really do listen when i talk haha😜. Small “better options” become large results. Proud of my people!!!!!

https://coachjodie.com/skinny-fat-how-under-eating-and-hiit-classes-are-keeping-you-stuck/

My methods are different but by no means are they un heard of. This is a great article that most should read( men and women)….. there is a very big difference between dropping numbers on a scale and actually looking better after weight loss. This method requires a lot more time effort and skill on a trianers part. Proper nutrition, specific planned weight training to build muscle, and a slow decrease in body fat is a process. Most will look and feel exactly the same if you dont add some muscle and good nutrition. You can not strengthen muscle you do not have, if you add muscle to your frame it instantly changes your body fat percentage….read that again………. Adding muscle technically changes the composition of your body and lowers the ratio of good body mass and bad body mass…..so if you havnt spent a decent amount of time directly building muscle you are all ready at a disadvantage. Side note… more muscle=more fat burn when the time comes. Some people get lucky and have a good base of muscle, those are the ones that seem like they have the easiest time getting in shape and looking the best, it isnt coincidence. Find someone who is willing to do the work the proper way to get you the results you are looking for.

SKINNY FAT | How Under Eating And HIIT Classes Are Keeping You Stuck This article will show you how under eating and HIIT are keeping you stuck through a case study of a skinny fat body transformation.

Don’t forget your carbs and fats!!!!