YOUR TCS @ HOME LOADOUT LIST

As June 1st approaches, we realize that this is going to be somewhat of a fork in the road for our community in regards to training locals. Some will decide to come back to the brick and mortar gym and others will decide to continue training in their garage, driveway, living room, backyard, etc. via TCS@HOME. We want you to know that there is no wrong answer here. You’re each going to be where you need to be, and that’s that.

We’ve taken the necessary steps to ensure that those of you that are returning to TCS (the gym) are entering a safe and organized environment. Y’all will be taken care of - just like always.

For those of you taking advantage of our TCS@HOME program, you have some homework to do: You need to start collecting equipment. We are NOT suggesting that you go out and buy the top of the line barbell, bumpers, pull-up rig, rower, air bike, GHD, kettlebells, etc. In fact, we are encouraging you to make use of what you’ve already got! You’ll be surprised with how items you have around the house can do a pretty damn good job replacing some pieces of workout equipment. (More on that in a bit.)

In addition to using what you’ve already got, you may need to actually make some items. DIY equipment will offer immense value and versatility for cheap. Another option you have is to start scanning Craigslist, FB Marketplace and LetGo for equipment for sale - but you need to be smart here - people know that home gym equipment is in high demand and they are trying to get top dollar for stuff that would otherwise cost a fraction of their asking price.

In general, don’t get caught up in thinking you NEED all the fancy things. A little creativity will go a long way. And, we’re here to help you figure all of this out along the way.

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So, here’s a list of items that I suggest you start collecting, making and/or possibly purchasing:

• Jump Rope

• Box

• Kettlebell(s)/Dumbbell(s)

• Cinderblock(s)

• ALL THE SAND

• Small Sandbag (30-60lbs)

• 5-gallon bucket with lid

• Solid wood broomstick/dowel rod (approximately 6ft long)

• New or empty 1-gallon paint cans (2-6)

• Smaller, lighter “hand weights” (5-15lbs)

  • Bricks

  • Empty laundry detergent jugs (2)

  • 2.5-10lb metal weight plates

  • Dumbbells

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I realize that this is a very random list, so let’s break it down a little bit.

JUMP ROPE
This should be very easy to acquire. Moving on.

BOX
You have some options here. Find something stable and well-constructed that you can use for step-ups, box squats, possibly box jumps. new-age coolers (like a yeti) are practically indestructible - you’ll just need to make sure it’s stable. You can also, look online for manufactures that have them in stock. Trouble here is that some will have you assemble it, which might be a deal breaker for some of you. A really solid makeshift option is a PVC valve box. You can get these at Home Depot or Lowe’s for about $50 and they are great for step-ups, low jumps, support for bent-over rows, hip thrusts, etc. If you go this route, I would suggest gluing the lid to the box.

KETTLEBELLS/DUMBBELLS
I know. Everyone is sold out and everyone on Craigslist has lost their damn mind when it comes to asking prices. But, I would still suggest keeping your eyes peeled for a lighter KB and a heavier KB or a lighter pair of DBs and a heavier pair. If you see a deal, jump on it. Dumbbells are extremely versatile, so the price that you pay (along as it’s not absurd) will still be worth it - and kettlebells are even more so.

CINDERBLOCKS
Besides a KB or DB, the next best thing to swing would be a cinderblock. I know, who woulda thunk it? But it’s true. Besides swings, they offer a ton of other uses like farmers carries, ground-to-overhead, front/zercher squats, mixed pushups, parallette platforms, even a step-up “box”. They are cheap and easy to acquire. All of these attributes make the cinderblock a big winner. You may even consider buying two full blocks and two half blocks to further increase your usage options.

SANDBAG
Another big winner on this list is the sandbag. When we talk about versatility, the sandbag is at the very top of the list. And, if you’re committed, it’s pretty easy to make one on your own. Of course there’s the option of finding something online, but you may be able to use an old duffel bag or sports bag if it’s in good shape and was well constructed originally. The process of making a sandbag is very easy:

• Find a shell (the duffel bag)

• Find a suitable sandbag liner (heavy duty contractor trash bags are the best)

• Buy filler material. I’d recommend one of these or a combo mix depending on the weight your shooting for and the overall volume of the filler bag you are using:

  • All-purpose sand - each bag weighs 45lbs

  • Pea gravel - each bag weighs 45lbs

  • Rubber mulch - adds volume, each bags weighs ~20lbs

    • Put the liner bag(s) inside the shell, fill the liner with sand/gravel/rubber mulch until the shell becomes full, secure the liner so that sand cannot leak out, close the shell and add duct tape reinforcements if needed to take stress off of seams and zippers.

      SMALL SB EXAMPLE
      LARGE SB EXAMPLE

5-GALLON BUCKET
Again, this is something you may not think of as a useful peice of equipment, but when filled with random stuff or 5 gallons worth of sand, you’ll quickly realize it value. When filled with sand and lid on, the bucket offers a great option for heavier front-loaded carries and gut squats. Not to mention, it creates a very stable platform for bent over rows and possibly even step-ups if the lid is supported by the sand inside. A major plus is that they are cheap, easy to find and useful even after you return to the gym.

BROOM HANDLE OR DOWEL ROD
Now, most of us are not going to go out and buy a new barbell and full set of bumpers. So, I think it would be useful to have something to could do a decent job of filling in for the bar and weight until you make your return. I would suggest going the dowel rod route. You can go to Lowe’s or HD and find a strong, solid wood dowel that can be cut to a 6ft length that then can be used for pass thrus as well as loaded movements such as deadlifts, squats and presses. You see, slipping two, 1-gallon paint cans filled with sand on either side of the dowel rod will offer a DIY barbell option.

PAINT CANS and/or LAUNDRY DETERGENT CONTAINERS
So, if you didn’t see where I was headed with the suggestion of these items, not you probably do. Not only are they great options for stand-alone equipment, but they can be used to load your DIY barbell for even more possibilities. You’ll see in the picture above that Jaimie attached the paint cans to her bar via some oversized carabiners - so add those to your shopping list as well. The alternative is that you tie some loops of strong cordage through the handles of the cans or jugs and then run the dowel through the loop. That would work as well.

HAND WEIGHTS
This is a broad category, but basically it’s anything that ranges from 5-15lbs that can easily be held in each hand. Large plastic water bottles filled with either water or sand would be a good DIY option. You could also check the brick selection at your local home improvement store, they work well. And then, of course, you can keep your eye on what comes across on Craigslist or other such sites in the way of lighter DBs, metal plates, or even kettlebells. Think of these hand weights as what you would use for shoulder complexes that include bent-over flys, front raises, lateral raise and others challenging movements where more substantial objects would prove to be too heavy.

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Alright. I know I threw a lot at y’all with this post. It’s not meant to overwhelm, but rather intended to help you realize that you have real options available as you prepare to get started on this next chapter. Remember! We are here for you and would love to help you get set up. Please reach out to us if you are having any trouble gathering this stuff or if you simply just need more guidance along the way.

TCS @ HOME

As we look to reopen the TCS doors on June 1st, we realize that each individual will soon need to make a decision as to when & how they come back. Understanding that each of us is in a different spot during this transitional period, we want to ensure that everyone has a choice that works for them. So, in addition to running classes at TCS in a safe, effective manner, we will also be offering a virtual training option:

TCS @ HOME.

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TCS @ HOME DETAILS

• Programming will track very closely to what we are doing in the gym.

• Workouts will start at 8am and last no longer than 60mins.

• If you can’t make the 8am LIVE session, it will be recorded and accessible for later viewing.

• Workouts will take place Monday - Thursday, Saturday, and include a Recovery Class on Sundays. (6days/wk)

• This membership option is open to anyone, from anywhere as a “stand-alone” membership option.

  • TCS @ HOME will be included in our 8x/month and Unlimited memberships (allowing for greater flexibility)

  • You can also “add-on” to your TCS @ HOME membership by also purchasing the 4x/month membership

• The more equipment you have, the better. However, minimal equipment is required. We will be sharing our top equipment picks and alternative options in the very near future. We will help you set yourself up!

• Cost: $135/month

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If you have any questions about what might be the best way for you to proceed or how to get things set up for a successful start, please don’t hesitate to contact us.

EVERYONE NEEDS A HEAVY BAG OF SAND - HERE'S HOW TO MAKE YOUR OWN

By now, you likely know that we are huge fans of sandbags. We train with them constantly at TCS because they are incredibly versatile, awkward ( a good thing), durable and inexpensive. Suffice it to say that it’s difficult to think of a piece of equipment that has a bigger ROI than sandbags.

Now, we all know shit is kind of crazy right now. Covid-19 has changed nearly everything for the time being and let’s not even get started on the Murder Hornets. Fuck me. But with all of this craziness, we must stick to the things that keep us healthy and vital - both physically and mentally. And we know that training checks those boxes, right?!

The obstacle for some has been a lack of equipment. So, the video below is for you guys and gals especially, but really anyone that misses having a hundred pounds of sand squeezed against their ribcage.

Bueller?

Bueller?

It’s important to note that “heavy” is of course a relative term. The beauty here, though, is that you can follow the same basic procedure for any size, shape and weight sandbag that might tickle your fancy. I realize that a 180lb sandbag is not appropriate for everyone, but the steps will go nearly unchanged for a 60lb bag.

You may also consider making a set of 2-3 sandbags that then run the spectrum of usable weights for given tasks. For example, you may use a 40lb bag for pressing, lunging, getups, etc. But then when it comes to squat day, you may want to have a bag loaded at 100lbs for some heavy 5x8 gut squats.

The nice thing is that you can build a custom set that fits your needs perfectly for less than the price of JUST a barbell. Talk about bag for your buck! And you’ll probably find that the strength that you develop while using a bag of sand is strength that is far more useful and efficient in your day-to-day life. BONUS!

I hope you find this video helpful. If you still have some hangups, please reach out to me. I would love to answer any questions you might have and help you get what you need.

Join the LIFT Chicks for March Squats! - by Jen Shaw

I receive loads of requests to share my LIFT chicks’ programming. This March, I would like to invite anyone out there to join us for our new squat cycle.  Each squat cycle, our goals are the same: better form, build strength and gain more confidence under the bar. There are hundreds of cues to correct to find the best squat that each particular person can perform. These short cycles work to establish a strong foundation from the feet up for small groups working with these cues. This four-week cycle has a heavy single squat early in the week and volume squats later in the week. 

Each monday, we will find a heavy single using a 5.4.3.2.1 rep scheme. On Thursdays, we will use our number 3 squat weight to work on consistency under a clock. 

I invite you to join us for this small squat cycle! Each Monday will look very similar so change up the warm up as much as you want. Some of these warm up movements might be foreign but I am sure Google can help you out. If not, feel free to message me on IG and I can tag you in a video. 

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WEEK 1, DAY 1 SQUATS

PRE-CLASS PREP: 

• 3 min bike ride

• 2 rds:

  • 10 PVC pass thru + lunge

  • 3 standing inchworms

  • 3 bootstrap squats

• 2 rds:

  • 10 scorpion

  • 10 bird dog

  • 10 cat cow

CLASS PREP:

Warm up 1: 7 min work session

• Tabletop bear crawl 15 steps forward

• Spiderman back same distance

• Band walk down and back same distance 

Warm up 2: 15 min work session

• 10 plank shoulder taps

• 10 Birthfit Functional progression 1 breaths 

• 10 bent over flys 

• 5/5 db snatch

• 5 barbell squats (going up in weight each round) 

WEEK 1, DAY 1 SQUATS: 

Primer:

• 5.4.3.2.1 Back Squats

• 6/6 single arm ring rows between each round
  *weights are heavy but you shouldn't need a spot. Keep it conservative.  

For Real: aka Heavy

• 5.4.*3*.2.1 Back Squats

• 20 push-ups in between each round

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WEEK 1, DAY 2 SQUATS 

PRE-CLASS PREP: 

• 3 min bike ride

• 2 rds:

  • 10 scorpion

  • 10 bird dog

  • 10 cat cow

CLASS PREP:

• Warm up 1: 6 min work session

  • 10 glute bridge with adductor block squeeze 

  • Band walk

  • 3 standing inch worm

• Warm up 2: 10 min work session

  • 12 V-ups

  • 12 walking weighted lunges 

  • 10 bent over flys 

  • 3 barbell squats (going up in weight each round) 

WEEK 1, DAY 2 SQUATS: 

• Primer:

  • 5 x 3 Back Squat

    Working up to 80-100% of Day 1’s set *3* number. The goal is to pick a number as close to your actual set 3 from Monday as possible. You shouldn’t need a spotter and should feel confident but know it will be work, and you will have to stay focused. 

• THEN….

  • Every 30 seconds for 15 minutes:

    • 1 squat at that weight

WHEN DID WE LOSE THE PUSH UP POWER? - by JEN SHAW

Most people are aware of what a push-up is and what it should look like. Upon actual execution of the movement comes the realization that bodyweight movements are harder than expected. 

In my ten years of coaching women, I have had a small handful of clients come in and know how to properly do one perfect push-up. If I ventured a guess, I’d say that three of my now 80 clients arrived with a push-up that I had nothing to change about their form. That is an extremely small number for as many women that have come through my doors. Why is this? Why do men walk in and have enough strength to put themselves on the floor and then effortlessly push back up? I believe two things are at fault: natural strength and societies’ view on what happens during athletics in school. 

For our whole lady lives we have heard that men have more upper body strength and I am not going to argue with that. However, I do call bullshit on the physical education system for making P.E. a cake walk that leaves females behind. When the D.A.R.E program took funding away from physical education departments, childhood obesity rose 20% and gender-based tests like modified “girl push-ups” came to be. If you want to argue about these facts, look up Laurie Pospisil-Gotcher. She wrote Texas state curriculum and has been touring school districts for the past three years trying to roll a giant concrete ball up a mountain to change this exact issue. More details are on the FUSEMOVE instagram account. 

This seemingly small shift in physical education departments during the 80’s and early 90’s has created a monumental shift in women’s health as adults. Now it's 2020 and grown women are walking into my program without the strength to do one proper push-up. 

To learn proper form, there are a variety of options to scale. One that I do not allow in my gym is the knee push-up. There is a time and place for knee push-ups like a burnout session. For example, one minute max effort push-ups then one minute max effort knee pushups. You are welcome! 

The inappropriate time to use knee push-ups is when you cannot perform an actual push-up.  Knee push-ups do not require you to hold your body up using your shoulders, back, arms, legs, and they also don’t utilize trunk strength. When scaling, elevating to a box is the best option. Once this movement can be done properly, move to a lower box. Keep using smaller boxes until push-ups can be done on the floor with a band supporting the hips like the video below. Once the band is no longer needed, you will be able to knock out this movement using the right parts at the right times. Knee push-ups will NOT get you there.

The only “girl push-ups” that exist are when girls are doing push-ups.

Mindset Management, pt. 1 "BECOMING THE MISSILE" by Sean T.

Today I received a message from my father. He was replying to me about his schedule. Earlier in the week, I had asked him to give me the days he could set aside for strength training. Something that has always been difficult for a man that dedicates his life to providing for a family. His response was twofold:

First, he was unsure of how much time had available to commit to training.

Second, he had read somewhere right on the TCS website about someone claiming members were “silly strong,” and he noted that getting  close to silly strong for a guy his age would be a goal by the time he hit 60. This was my reply to my pops:

“That’s totally doable pop. All it takes is consistency. And that necessitates prioritization. You need to make getting strong a priority. Make it a mantra. Let every decision and action you take feed toward that goal. It can’t be a back burner idea. Or it’ll never boil.Love you pops. I have nothing but faith in you. You’re the hardest worker I know. All you need to do is redirect the intended target. And that goes for anything in life, not just training (insert emojis).”

Now, that wasn’t bullshit. My father is legitimately the hardest worker I know. In my entire life, I honestly can’t remember a day he missed work unless it was to help family. So then, you may ask, “How does a man with so much discipline and dedication not find time to get to the gym?”

Oftentimes the problem isn’t time management so much as it’s MINDSET management.

If you make it a priority to workout everyday without question, you will make it happen. Sounds like magic, but it isn’t (depending on your definition of magic anyway). Remember when I told my dad to redirect his intended target? I say this specifically because of an amazing book written by Maxwell Maltz called “Psycho-Cybernetics.”* It’s an old book from the 60’s dealing with what people today consider Sports Psychology. In the book, Maltz likens the human brain to the mechanics of a self-guided missile. A self-guided missile works like so (engineers cover your eyes):

1) You launch a missile

2) The missile travels along its course

3) As the environment pushes the missile off-course, the missile senses the change and auto-regulates to redirect itself back on track

4) The missile, ideally, hits its target (or at least winds up very close).

How does this relate to the human brain? You are the missile. Your goal is the target. Your intention (brain) is the auto-regulating system. What does this have to do with working out? I’ll give you an example. Say we have a busy individual. Let’s call her Susan. Susan has the intention of getting in shape. She tells herself all week, “Monday is the day! I’m going right after work to the gym, and changing my life forever!” Awesome! Good for you, Susan! We have a goal (target), and the missile has been launched! Now here’s the sticky part. The missile still has to get to the target. It still has to travel in the real world all the way from point A to point B. This journey brings a lot of factors into play:

What about wind speeds?
What if point B moves?
What if a giant comes and swats the missile off its course?!?

This is the same thing as: feeling tired, your boss telling you to stay late at the office, your kid getting sick, “Next Monday, just seems easier...”

Now, if we were a train on a track, all these ‘what-ifs’ would really screw us. The train’s off the tracks and it’s never getting to the station. Lucky for us, we’re a fancy-schmancy self-regulating missile of JUSTICE! And we don’t care what anyone tells us, we’re getting to that damn target!

As the environment affects our trajectory, we adjust our direction to remain on course. Feeling tired? Grab a coffee, crush a nap, or (my personal favorite) workout anyway! Boss kept you late? Hit the gym late! Kid is sick? Head home, get that sucker to bed, YouTube a workout from home, and be a badass who gets shit done!

NEXT TIME ON THE TCS BLOG:

I’ll give y’all some stories and thoughts that will make all of this a bit more grounded in reality so you can implement this missile-mentality in your everyday life. ‘Til next time, stay beautiful and #DOTOUGHSHIT

WHY COMPLICATE THINGS?

This is a pretty UNremarkable picture. However, the fact that it is unremarkable is what makes it so special. Let me try to explain.

What do you see here? You see two stones; one on the floor and one elevated by a stack of bumpers. I took this picture to illustrate some important concepts for coaches to keep in mind. But theses concept can have strong results in day-to-day life as well.

•••

1. A group functions better when everyone feels like they are doing it together and they are a part of something bigger.

2. Making modifications doesn’t need to be overly complicated. In fact, the least amount of change possible while keeping the movement safe and pain-free is key.

3. People dealing with injuries or tweaks are already bummed out. Don’t take away the shit they really enjoy if you can help it. Find simple ways to keep it in the rotation while avoiding any further aggravation of the issue.

•••

A tweaked hamstring meant that pulling from the floor was not feeling great. Elevating the stone to a point of no discomfort did the trick. Athlete was able to do stones (which he loves) with the rest of the crew and left feeling better than when he came in. WIN!!!!

NEW ADDITIONS

We’re always working to make TCS the very best place to train. A big part of that is the energy of the space. You may not know what it is when you first walk in to TCS, but I suspect that what you’re picking up on is a strong vibe of people that know how to work hard AND have fun. I also suspect that you dig it.

Look, I know these little lightbulbs don’t help you lift more weight, build more muscle or improve your work capacity. However, these do play a small role in the bigger picture - and all those little things matter. Why? Because these small touches show your community that you really do give a shit about the experience they have, and that is everything.

LIFT Camp for Girls

GIRLS-ONLY Summer Camp!

This is BIG, y’all!

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Just imagine this:

What if you had started making health, fitness and strength a priority at age 12 instead of age 35? Can you imagine how surrounding yourself with others that value these same things as well as communication, teamwork, confidence and support could have had a massive impact on your life?

I’m sure it’s safe to say that no matter how good you had it, this type of early introduction to an environment like the one described would have only made it better, right?

This is exactly why we would like to invite you to help us spread the word about our upcoming Girls-Only LIFT Summer Camp.

Coach Kevyn will be running a 90 minute fitness camp for girls July 22nd-25th at Travis County Strength. This is for any girls age 10-16 who want to learn the basics of proper technique, build quality movement patterns, improve overall strength and fitness and have a blast doing it with a group of cool chicks.

It is also very likely that participants find a massive boost in confidence and self-esteem through strength training work, making new friends and working together as a team throughout the camp.

All fitness levels and backgrounds are welcome.

WHEN: July 22nd-25th, 1030am to Noon each day.
*Girls need to bring a water bottle and a snack!*

COST: $100

REGISTER HERE

MOVEMENT IS MOTIVATION

We all lose our motivation from time to time. To deny that means you are lying to yourself. We lose motivation for any number of reasons, including loss of interest, stagnation, injury, life stressors, poor lifestyle habits, the absence of achievable goals, etc.

Acknowledging the fact that your motivation is lacking is important. In order to find your groove again, first you need to get honest with yourself about what’s holding you back. What are your hurdles? What are the benefits you are withholding from yourself by stopping at the excuses?

For myself, I know for sure that if I didn’t workout on a regular basis that I would be a grumpy sack of shit 100 percent of the time and make everyone around me miserable. I would also be upset with myself for not taking the necessary steps to take care of my mental and physical well-being and my lack of follow-through would then compound on my already irritable self. There I’d go, down a negative spiral impacting other important areas of my life.

Now, I don’t know about you, but that possible outcome is enough to at least get me in my truck to start driving to the gym. And, as many of you can probably attest, getting your physical body to the physical gym is often a major obstacle.

I had this exact discussion with one of our members the other day. I told her that if she can just get here (TCS), it all gets better. She agreed.

If you are still stuck behind a wavering motivation, another valuable tool you could implement is a “pros & cons” list. Simply list all the positive things about a specific decision, as well as the negative. Most likely, your “pros” list will overflow with the many benefits that stem from working out. Your “cons” side of “I just don’t want to” won’t work, my friend.

Look, if you can find  a compelling reason (by being real with yourself) to get your ass in the driver’s seat of your car and drive to the gym, 80 percent of the work is done! Listen to some kickass music on the way and try to enjoy the commute. The next step is simply to walk onto the black mats. From there, gyms like TCS take the wheel and tell you what to do next. If you notice that you’re still in a shit mood, GET MOVING!

I don’t care what you do. Just start moving. Don’t waste time filling up your water bottle or doing some super complicated band stretches - JUST MOVE!

Why is this so important? With movement comes motivation.

Think about it. When you leave the gym, are you in a better state of mind than when you came in? I can almost guarantee that you said yes.

When you  start to work your body you increase blood flow, heart rate and respiratory rate. Your body releases endorphins and produces more dopamine and serotonin, which are some pretty potent hormones that stimulate positive actions and states in the body.

There is a lot of science behind this, but the science doesn’t really matter in this case. Results matter.

So when I say movement is motivation, you can see that by simply moving as soon as you step foot in the gym, you start a chain reaction of positivity that will ultimately result in a great workout.

Get moving.

WARM-UPS SUCK, SO DON’T DO THEM

I will be the first one to tell you that warming up is for the birds. Ask anyone that goes to the gym on a regular basis if they take warming up seriously, and I guarantee that 99/100 will say that they don’t. In fact, I can probably describe the typical “warm-up” to you right now with surprising accuracy:

1. Walk in

2. Set your shit down

3. Scan the gym for who’s where and what’s open

4. Swing your arms in a “wannabe-Michael-Phelps” manner

5. Pull a foot back to your butt and hold for a fast 3 count, then perform the same movement on the opposite side

6. Swing your arms again, but this time in circles

7. Walk to the nearest squat rack or bench and GET TO WORK!

How close was I? Hahaha. That’s what I thought. Some of you are probably reading this and saying, “but I foam roll, too.” Great. Is it a conscious effort to prep your muscles for the work ahead? Or are you using that roller as a back support while you check the Insta for any new likes?

Look, I get it. I don’t like warming up either, but it’s a necessary component to a successful workout and  to staying healthy over time. I know we all know this deep down, but it’s one thing to know something, and another to put it into practice.

So here’s what I’ve found to be helpful when I want to just jump straight into a workout and skip the warm-up.  First, I write up a light workout. The key word there is workout. This is really a trick I play on myself. I still include some of the things that I would do to warm-up along with several movements and exercises that I enjoy. In other words, I build my warm-up into my workout.

For example:
Set the clock for 6-10 minutes. In that time, simply move consistently from task to task without taking a break.

• 20 High Knees

• 20 Butt Kicks

• 10 Air Squats

• 5 Push-ups

• 10 Ring Rows

• 20 Jumping Jacks

• 20 (sec) Elbow Plank

You see, these are all straightforward movements that will do an excellent job warming up your body’s muscle tissue, joints and gradually ramping up the Central Nervous System (CNS) in preparation for something harder. Not to mention the fact that, if you frame it as a workout in your mind, you are much more likely to actually do it and get the ball rolling for a better workout.

Obviously, the exercises, rep scheme, and duration are all variables that you can play with. In fact, sometimes I just push/pull a sled for 5 minutes straight. Doesn’t get more basic than that.

The point is that it doesn’t really matter what you do as long as you do something that accomplishes 3 things:

1. Your joints, and body as a whole, should move and feel more primed for movement than when you started.

2. You should have a light sweat going with an elevated heart/breathing rate.

3. Your lack of motivation to be at the gym should reduce after a decent warmup. With movement often comes motivation. If you’re dragging ass, the best thing you can do is start the clock and just move. By the end, you’ll be glad you did and you’ll have new energy to tackle the rest of your session.  

After you clear the first warm-up hurdle, you can get more specific with the direction of your workout. You can prep for specific movements and gradually load your body so that everything is primed for the real, sexy work. But, as you now know, your workout starts with the warm-up.

NEW YEAR STARTS A NEW LIFT LIFESTYLE

by Jen Shaw

I love a new year, a new start, a trash dump of the year before, and a beginning that I can recreate for myself and others. One of my biggest fears in life is being stagnant. Being someone that harbors huge goals yet does not take the steps to change in order to meet those goals. Someone that has big dreams and never lives them out. That’s my nightmare. A new year provides internal forgiveness so if you didn’t do what you needed to do in the prior year, you have a fresh start. I encourage anyone reading this to take note of the goals that didn’t happen, trips that never occurred, habits promised but never forged, books never read, relationships never fostered, and forgiveness never granted. Do it. A new year brings new meaning into the picture.

Today is day 14 out of 90 in the 2019 Lift Lifestyle health and wellness program. I start this program in the new year for all the reasons above and more. This lifestyle program takes sleep, nutrition, and confidence to a whole new level. Just two weeks in and people are setting PRs in the gym, sleeping better, and most importantly, they are thinking about what they are eating. They are looking at the plate of food in front of them and deciding what energy that plate will give them.

This program is about looking at food as a way to fuel our lives. Food is energy and its time to start thinking about what the hell that actually means. We need food to survive. It’s that simple. We need calories to make it through the day and glucose to work our brain. What complicates this formula is a lack of awareness, a complacency, and the myth of being too busy.

Lack of Awareness

People can tell me ten facts about their fancy smartphones but cannot tell me the difference between a protein and a fat. Seriously, it’s actually that bad. To most of the people reading this, you have food accessible wherever and whenever you want or need. You don’t have to forage or eat some random berries that you found after hiking for miles in a forest. You can go to Whole Foods, H.E.B, Central Market, etc., and have an array of fresh whatever-you-choose. Yet that doesn’t happen. You don’t know why you aren't sleeping but damn you sure need some bread and cheese. This signals a complete lack of awareness of the energy and nutrients you consume.

Complacency

There is literally nothing worse than using a quote … but I’m going to do it.

“If you want something you've never had, you must be willing to do something you've never done.”

―Thomas Jefferson

Change is that simple. Doing the same thing day-in and day-out for years and expecting something to change is insane. Not exercising daily, eating a ton of crap, and not sleeping will inevitably take its toll. You have to wake the fuck up and do something. Something must change and you have to intentionally decide to do it yourself.

The Glorification of Busy

My eyes cannot roll further back into my head when someone asks me how to reach a goal. I give a straightforward answer, and there typically reply is, “I am too busy for that.” Being busy isn’t a thing. I acknowledge that it’s a big step to come to me and ask how to reach a personal goal. There were thoughts that set the conversation in action. Maybe even months of wondering if a goal was even possible. Then taking the initiative to have a vulnerable conversation with someone you trust just to brush the answer off by being too busy? NO. I just can't let that happen. There is time, let’s figure it out!

Step 1: Tell someone what you want. Share with a friend or loved one. Say it aloud. Make it real AF.

Step 2: Make a list of your day, minute by minute. Is each minute serving you? Are you actually physically doing something each minute? (No, the answer is no.) Are you even doing anything between 3:45pm - 4:15pm? What can you do in that time to help you reach your goals? Be real, you can make time in your day. Rearrange things and shift priorities to where they should be.

Step 3: Realize everyone is busy and you are not special. While it does take longer for some folks with work, travel, kids, school, and everything it’s NOT impossible for anyone. It just might be on a different timetable or take a few more steps than you are comfortable with.

Goals in this program are all over the map. Most deal with losing weight, gaining muscle, losing fat, sleeping better, fitting into old clothes, or just to feel better. Sleep and food are the answer. How you get there is up to you. Follow the steps: seek help, organize, and recognize your own personal timetable.

If you are in the same spot, pitted against what seem to be insurmountable goals, I encourage you to join this program. Start now, renew your goals, and stop making excuses.

NOW YOU HAVE A SANDBAG. HERE'S WHAT TO DO WITH IT!

Out of the endless sandbag exercise possibilities, there are three exercises that are crucial for developing your grip strength, mid-line stability as well as providing you with a massive ROI. The sandbag clean, Zercher squat and get-up are those BIG 3.

Once you've read through each of the brief descriptions of these sandbag exercises, check out the video at the bottom to really drive each movement home. We recommend you start putting in to your programming as soon as possible. And, as always, have fun with these exercises! Feel free show us how you performed your sandbag exercises or drop us a line with any questions you may have.

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THE BIG 3

1. SB Clean
This exercise teaches the lifter to generate power. It starts just like a Deadlift. Back flat, midline tight, and arms locked out. By quickly extending your hips and driving your feet through the ground, pop the sandbag up and drop into a receiving position to catch the bag.

2. Zercher Squat
This exercise is great for midline control, building leg strength and requires that you maintain proper posture while squatting, which will keep you safe and efficient. Support the sandbag with your arms forming a "basket" in front of you with palms facing up. The sandbag should be placed in the crooks of your elbows as you engage your lats in order to keep the bag close to your body as you perform your reps.

3. Get Up
This exercise can be performed any number of ways, but we encourage that as you start out, that you take it slow, hit each progression with intention and find good positions throughout the entire range of motion. When done in this fashion, the sandbag get-up recruits nearly all major muscle groups with the completion of just one rep. To say that there's a big return on investment with this movement would be an understatement.

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HOW TO BUILD A SANDBAG

If you are someone that trains out of your garage, you probably have a limited area for a ton of more traditional equipment. Not to mention, the cost of buying all of that stuff is enough to deter even the most hardcore worker-outers. But don't stress. The answer is very simple and very inexpensive: build a sandbag.

Sandbags have become more mainstream recently due to the growing popularity of strongman, but there are many of you out there that are still missing the boat. Implementing sandbags into your training program has a multitude of advantages, but two big ones are:

1. They are inexpensive and easy to make. Major ROI.

2. They more accurately represent the types of object manipulation we face day-to-day. Let's just simplify this by saying that sandbags provide a more real-life experience than a barbell. Evenly distributed weight on a convenient barbell doesn't really happen in nature....just a thought.

Now, contrary to the name, you don't want to literally fill a bag full of sand and go crush a workout. Trust me, that's a bad idea. You'll find that to be a major pain in the ass to use and clean up after. Just picture coming out of the ocean and rolling around on the beach - that pretty accurately depicts the outcome. 

Instead, watch the video below. Chapa and I walk you through the process of building a solid general purpose sandbag. The video is a long one at 6 minutes, but I think that if you are serious about your training and creating a well-rounded program, it will totally be worth it to you to watch. Then, after you build your bag, we will be sharing another blog covering the 3 sandbag exercises you NEED to be doing to get strong. These exercises provide major bang for your buck - especially when performed with the sandbag, so you'll want to stay tuned for that one. 

Until then, get that bag built!

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3 COMMON FAULTS TO AVOID WHEN DOING RDLs

The Romanian Deadlift, commonly known as the RDL, is one exercise you definitely need to incorporate into your training if you're looking to increase posterior chain strength. But like all movements, doing it properly will provide the most bang for your buck and keep you healthy for the long-game.

The  most common faults that occur while performing RDLs are:

1. Rounding the low back
   This usually occurs because the athlete does not have control of their mid-line position or the athlete is attempting to go lower than there hamstring mobility will allow.
2. Bar drifts away from body
   This fault can be seen when the athlete is not properly engaging their lats to pull the bar back against the legs in an active position.
3. Too much knee flexion
   Again, this often occurs when the athlete attempts to go further than their mobility allows. But it can also be related to a poor understanding of pushing the hips back to stretch the hamstrings. 

An overarching concept that you'll find to be helpful is to only go as far down as your body will allow while maintaining proper positioning and activity. Everyone's range of motion and body mechanics are different, so don't get caught up forcing ranges of motion that aren't there yet. This will only lead to injury. Give it time and some solid effort to move as perfectly as possible and the benefits will soon follow.  not there to keep from possible injury.

Be sure to check out the video below. Joey Chapa, TCS's newest intern, breaks down the RDL and the concepts we've talked about above with some of the very best demonstrations ever performed by some dude with a great beard. HA!
 

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WOMEN'S WEIGHTLIFTING CREW

Starting in February (2/3/17) TCS will host the Women's Weightlifting Crew on the first Friday of every month. This is open to any female in the area who loves to pick shit up and put it down. Strongman, powerlifting, olympic lifting, "gymnastical" shit....everything is up for discussion. Myself and Coach Mary D from the Strictly Strength side of the gym will be leading these workouts. 

If you are familiar with TCS, Travis hosts "Lumberjacked" for the dudes once a month. This is the same - but better for obvious reasons.

WWC is open to any fitness level. You could be starting out day 1 - or be competing in the Olympics. We don't care, and neither should you. This is about getting together with other strong women and doing what we love: Lifting heavy shit in any way possible. 

Sign ups are HERE. Look on the class calendar each month for the announced Friday night for the WWC. 

INTENTION & THE SWING

The Russian Kettlebell Swing is a seemingly simple movement - much like an air squat or pushup. But, these movements are key to the foundation of any person's ability to perform quality work in the gym and out.

The trouble begins when people think that because it's a basic movement that they can afford to simply go through the motions rather than making each and every rep as effective as possible. I know I'm guilty of this at times, but it's important that, as coaches, we convey a message of intention to our athletes. On the other side of that coin, the responsibility to carry that task out on a consistent basis - each and every rep - lies in the hands of the athlete.

So this video is for everyone. Coaches and athletes, take a few moments to watch the video and then apply these concepts and movement patterns into your reps. You'll find that intention tends to change everything! 

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WEEKEND NUTRITION SURVIVAL GUIDE

By: Jen Shaw

The weekend...A.K.A. killer of all diets, is more often than not where people break. What is it about "the weekend" that makes people jump off shit pier and ruin everything? Even if you are absolutely perfect Monday through Friday you will completely blow your goals if you food orgy pizza and beer for two days, or even one full day. 

So, in an effort to help you battle the weekend slip-ups, I want to share the rules that I abide by. They might seem dumb or maybe even minuscule....but you they're the keys to coming out of the weekend on top and in control.

RULES OF THE WEEKEND

1. There are no "cheat days" so stop. 

First, stop using the word "cheat." It's super negative and means you are doing something wrong which you are not, you are living. However, going on a sugar bender all day will absolutely ruin you. Yes, you can recover from it and move on for sure. However if you are involved in anything like "GET RIPPED" that only lasts six weeks you are really stunting your progress. 

2. NEVER ever treat yourself on Sunday night.

Sunday night is usually the night before you are back at the gym and lifting heavy. Treating yourself on Sunday night will sabotage your workout and possibly how you feel when you wake up Monday morning. Only good things Sunday night. 

3. If you MUST have a bad meal, do it at lunch - not dinner. 

It's much harder to recover from a treat if you have it at dinner. Eating bad and then going to sleep leaves you feeling like crap in the morning. So after your treat at lunch drink water, nap, eat a good dinner and have all the good things before you sleep. 

4. NEVER EVER drink after you eat your last meal of the day. 

I cannot stress this enough. Have you ever woken up anywhere between 2-4am sweating and your heart racing and beating out of your chest? That's drinking, and sugar. I suggest you have your cocktails before dinner, then eat, then water. Wine after meals, the worst. All of that sugar just sitting there waiting to crush your sleep at 2am. 

Try it and let me know how it works! 

MAKING INTRODUCTIONS

GET RIPPED 2017

It's that time again! Get Ripped is kicking off on New Year's Day at noon. At the kickoff all terms will be discussed, and all the questions will be answered. 

This year we will take six weeks to dial in and focus on sleeping, eating, and working out. These all seem so simple, but are extremely difficult to tackle alone. We all know how hard it is to break bad habits and replace with good ones.  You will have access to a group food log, weekend conditioning, and support from me and an amazing group of women who are in it with you. 

GR provides accountability, support, and education to reach goals in and outside of the gym. This program is open to anyone here in Austin, or not! You can easily do this program online.

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IMPORTANT DATES:

Registration closes December 31st, midnight.
Kick off- January 1 at NOON. 
First official day- January 2nd
Last official day- February 12th

SIGN UP

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