Kind of a fun, different one today, guys.  We have three workouts on the board.

Triple Dutch
Lisa Bentley
Uptown

Before you freak out – no, you are not doing all of them.  Here’s how it works.  You will come in, warm-up, etc. and then the fun begins.  You dip your hand into the lotto blind not knowing what you pull…whatever you pull, you gotta do!

Each one is a bit different in total time but they all range from as little as 12 minutes up to about 25, and anywhere in between depending on your level of fitness.  The one thing that is consistent is that there is NO REST as the effectiveness of the workouts is in their ultra efficiency.

Happy Memorial Day weekend,

DT

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Good morning, guys and happy almost Memorial Day weekend!  Today’s workout is a deck of cards workout similar to one we had three weeks ago.  The exercises are different and we have some new stuff again today, but all in all it’s 520 reps in half an hour; an outstanding total body workout.

10 reps for every exercise.

Also, I want to re-post the article from Mark’s Daily Apple that I put up previously this week.  It is an outstanding a very good perspective on carbs vs. fat for fuel, specifically why we don’t need to be pounding down carbs all day long.

It’s a must read.

http://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/

-DT

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Friday circuit, four times through.

In case you missed this week’s post on carbohydrate intake, you can check it out here.

Happy Friday.

-DT

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Today’s workout’s focus is on our fast-twitch muscle fibers.  We have two muscle fiber types in our body,fast and slow twitch and they each play a different role.

Fast twitch are our athletic muscles responsible for quick performance, high speed and a variety of athletic qualities.  They are optimum for muscle growth and tend to drive a high metabolism more than slower, endurance-based slow-twitch (type I fibers).  Working type II fibers increases our strength and can be combined with interval training (like today) to also burn fat…a la the best of both worlds.

Sprints are one of my favorite exercises.  Not because I enjoy them but because they are so damn effective and get great results when mixed into a workout routine.

That one’s for you, Roney!

Enjoy!

-DT

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I like to think that we have a blend of a lot of different forms of fitness, most notably a little bit of CrossFit, a little bit of traditional strength training and non traditional cardio, some sport-performance, a few parts athleticism and mobility and a whole lot of circuit and interval training geared towards removing unnecessary body fat, improving strength and optimizing daily performance.

Among may service offerings and training options we provide our members, the most popular and our core focus are the group classes.  We pick a workout of the day that we call the Daily Challenge, and every class performs this workout with an adjustment made for each individual level of fitness.

These workouts are tough, but they are incredibly effective and most importantly they get results for our members.

As you can see from the group, it really is a challenge.

Every class is going to work towards creating lean bodies that are well conditioned, strong, healthy and energized for the rest of the day.

However, regardless of how well-rounded we believe the workouts to be, it is impossible to have a workout simultaneously address all fitness goals equally and at once.  This is why we create workouts that can easily be adjusted for your specific goal, and we have compliment days in which we’ll coach you to target the following areas.

Fat Loss & Toning

This is a popular goal amongst many members who want to be in excellent shape, who might not place a huge emphasis on strength or muscle size.  We find that the majority of our female clientele tend to follow this route (with some mandatory strength training mixed in:) ).

For members who want to focus on fat loss and toning, we set the weight to bit a bit lower and the rep count a bit higher.  We’re going to use DB lunges as a benchmark to illustrate how each exercise would be different for goal.  Those working towards fat loss would want to probably be in the range of 10-15 pounds and doing as many reps as they could for the alloted time.  In 60 seconds you would most likely shoot for over 20 total reps and the focus would purely be on heart rate and maintaining a steady flow of repetitions for the entire set or station.

Strength Training

Those who know my philosophy well know that I am a huge advocate of strength training.  Does this mean you have to hit 90 minute sessions every day and completely maximize your genetic strength potential?  No.  Don’t be a freak about it.  Aside from strength work being incredibly functional for daily life, it also pays unbelievable dividends for your body composition (which I’ll explain later) so it’s definitely something I recommend you compliment any program.

First, let me address the difference between strength training and training for muscle growth.  It’s a fine line but a very real difference and important that we clarify.  Strength training essentially works heavy weight at a low rep count.  So, for the aforementioned DB lunges you might be between 30-40 pounds and focusing on six solid reps per side with much more rest in between stations and sets.

One question that I received a lot yesterday was, “what’s the different between training for growth and training for strength?”, and it’s a great question.

In a nutshell, training at that type of heavy weight and rep count associated with traditional strength training targets your type II muscle fibers (fast twitch) and contractile proteins.  Type II muscle fibers do not store as much water as type I muscle fibers (slow twitch), thus do not experience the “puffy” effect of growth.  The “cross-sectional” area of the muscles are worked in strength training which creates a more dense muscle capable of forceable contraction.  Further, at that “low” of a rep count your muscles do not go through as much physcial trauma as your nervous systems comes more into play, so you body does not send as much blood to deliver repair and nutrients which means less “pump”.

Now, as I said it does have an unbelievable effect on body composition in the following area:  it allows to to add more weight to circuits, which will bust plateaus and ensure your body is always positively responding to workouts.

Let me explain..

You are Jane who wants to lose fifteen pounds of fat and develop that lean, toned look.  Great.  Your first month you go through your workouts you might decide to work solely for fat loss and toning.  You’re eating well and workout out three times a week and end up losing nine pounds in that first month.  Wooo!!!!

But, over the next few weeks you might notice that the pounds come off a lot slower than initial nine.  While this is attributable to a variety of reasons, one of the primary factor is that your body is plateauing and no longer responding as positively as it did with the lighter weight you’ve been using (remember the fat loss & toning rep count?).  The way to fix this is by simply mixing in a week of strength training.  It’s not going to put any weight back on you, but the next time you get back to the circuits you’ll be able to do slightly more weight at the same previous rep count.

Your plateau has been busted and you’re back on the desirable weight loss and body “recomposition” trend.

Did I lose you?  Probably, but that’s okay.

The important thing to note is this:  heavy weight and low reps targets a different type of your muscle more responsible for performance than composition, and should be incorporated every few weeks at a minimum in order to avoid a plateau.

Muscle Growth

Now, in contrast training for muscle growth (hypertrophy) will target the type I muscle fibers.  These muscle fibers are most responsible for storing water, so when you work at a rep count of about 12 reps, you tend to feel that “pump” or increased size of the muscles (it also a rush of blood to that particular spot of your body) and tends to effect composition a bit more than performance.  You also create more trauma at the micro level in a particular group of muscles, and that microscopic tearing of the muscles associated with growth training requires your body to usher in immediate nutrients and repair.  That is the “pump” you feel.

While it’s certainly true that training for growth will get you a bit stronger, and vice versa, it’s important to note the discrepancy between strength training and muscle growth training.  The difference is slight but very noticeable.

In Summary:

Fat Loss & Toning: 15+ reps, light weight, fast pace
Muscle Growth Training: ~12 reps, medium weight, moderate pace
Strength Training: ~6 reps, heavy weight, slow pace

So, what does this all mean and how is it relevant to our training?

Our workouts are designed to be adaptable and interchangeable depending on your specific goal.  You can come into our classes and target one goal throughout the course of your whole membership and most likely get excellent results for that goal. However, the most successful of our members will change up their goal every now and then, listen to our suggested micro and macrocycles and incorporate a weekly mix of a few goals to create a well-rounded, high-performing body.

We help each individual member figure out which route to take to ensure that results are achieved and your training is actually working for you, not against you.

Let me know what questions you have, and keep working hard.

-DT

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Week one done and in the books!  Honestly, it was an awesome week and we have no one but our 38 new members to thank.  We had no idea what to expect out of the people who signed up since we were meeting a lot of people for the very first time and we were completely blown away by the collective work ethic!

We have some advanced Joes and Janes all the way down to first timers who were not self-conscious or intimidated in the least.  It was one of the most fun weeks of training I’ve ever had and we really love the people we have in here right now.    Tons of positivity and support for one another and that’s what P360 is all about.

Well done, gang!

We have some things going on that we want to share.

Referral May

We are making a huge referral push in April and May and we need your help.   If you are a current member and refer a friend to join, we’ll credit you with a free month!  We’ve already had three members earn free months and it’s the easiest free training you’ll ever earn since honestly, it sells itself.

It will also enter you into our contest, where most referrals over the next 30 days wins a pair of Nike Frees or $75 bucks cash.

We have a three-way tie for the lead right now, and it’s only at one so get involved!  All you need to do is bring a friend into one of your workouts, and if they like it, they join – and you get the free month.  Send out emails to friend, post how you feel after a workout on facebook, take some of our referral cards, etc.   We’re more than happy to hook you up for helping us grow!

Daily Challenges

Once AT&T U-Verse pulls its head out of its a$$ and actually gets us hooked up to the world wide web, we’ll be posting the Daily Challenge every morning so you know what’s in store.  It will be up by 8 am at the latest, so if you ever want to know what we’re doing, you can go there.  It will also be on our facebook page.

Featured Recipe

We have this up on our chalkboard right now and it’s getting some solid feedback from those members that have tried it.

Godfather Turkey Meatballs

2 lbs. 90/10 Ground Beef
3 Eggs
½ c Almond Meal
½ c Parmesan Cheese
Diced Fresh Basil & Garlic
Salt, Pepper & Oregano
1 Jar Low-Sugar Marinara

Combine everything in a mixing bowl and roll into meatballs whatever size you like.  Bake ‘em at 450 degrees between 30-50 minutes (depending on size) and enjoy.  Should make enough for a week.

Grand Opening

As a head ups, we are planning a kick ass grand opening in May.  The exact date is TBD, but it’s going to be an all day event and it’s going to be a Saturday.  We’ll have training, workouts, open house, craft beer kegs, food on the house, games, challenges, raffles and the first 60 people will get free tees or tanks.  The day will be topped off with a pub crawl around Mission Beach so come ready to play!

Rewards System

A lot of people have asked about our rewards system since frankly, it’s awesome, so we threw it up on the board in complete detail.  We don’t want to give everything away, so come check it out and see how it works, but essentially you earn prizes and rewards from P360 once you hit certain level of visits.  The rewards start at just 50 visits and go all the way up to free round trip flights!

2-Week Trial

We want to remind everyone out there about our two-week free trial.  It’s no obligation and gives you access to our boot camps, group classes and open gym.  We want everyone who signs up to be completely comfortable with their decision and the best way to ensure that is to allow a two-week test drive.  Click here to take advantage or call 619-800-2774 and we’ll get you going.

-DT

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Hey, everyone.  Today represents the first morning where Pritz and I have been able to pop our heads above water and take a breath.  We’ve essentially logged 90 hours over the last six days getting the place set up, and I can confidently say after seeing the layout, paint job and overall vibe when you’re in the building that this facility is going to rock.

I also want to use this post to announce what we feel is an awesome incentive for everyone.  As we’ve been recruiting members over the last few weeks, we’ve run into a ton of “I want to join but already belong to xx gym!” (that has a number in it, not 23 or 25).  So Pritz and I called a quick board meeting and decided on our Bad Gym Bailout plan.

It’s easy and right to the point.  We’ll pay the remaining balance on your membership and whatever fees you owe to cancel your current membership to upgrade to P360.  You’ll receive it in the form of monthly credits, so say you owe your gym $200 to cancel – we’ll credit you with x months that equal that amount.  There really is such thing as a free lunch with this plan, so now there really is no excuse!

Drop us a line here to take advantage.

***

We don’t have current pictures of the finished product but I’ve included some below to give you a glimpse of what we’ve been up to.

A look into some of the workouts…

Yash working the conditioning rope

Alex jumping onto the 18" plyo box

Overhead Lunges with 15 and 10 lb. med balls

A glimpse into the final fabrication and set-up…

This is the whiteboard reserved solely for the Open Gym.  This is where you can come in whenever you want and do your own thing.  We’ll have guided workouts specific for certain goals in this area.  Say for example you want to come in one night do a toning and fat loss workout.  We’ll have a suggested one on the board so that you don’t have to guess.  We’ll also have these workouts for goals like strength, muscle growth, core target and also feature the owner’s workout that shows what Pritz and I are doing that day.

This is a glimpse into what some of the chalkboard walls are going to look like.  This is our “Eat” section where we’ll break down food science such as appropriate carb intake (shown here), meal plans, recipes, recommended and approved foods and other items.

Pritz bolting down our 14 foot infinity rig into the ground.  This is going to be an AWESOME piece of equipment offering our workouts over 50 different types of exercises.  We had some clients trying it out last night and the early feedback is extremely positive.

This is the view that our cardio “section” offers for when people want to cruise in a use the treadmills and rowers.  And think, this is taken on a bad day in San Diego.

We had to manually lay 62 sheets of flooring, 3/4″ thick and weighing 100 pounds a pop.  This was a freaking brutal day to say the least.

Our mascot sitting on the heating system, Larry Bird.  He got himself stuck in our facility for three solid days before figuring out which part of the doors/windows not to fly face first into.

We couldn’t be more excited about the upcoming opening on the 19th and are feeling extremely confident you guys are going to love what we have to offer.  As a reminder, we are offering just six more days of the pre launch membership of $59 and I promise you it will be going up at that time, so please take advantage.  Don’t forget our Bad Gym Bailout program, don’t forget the refer a friend bonus and “don’t forget to bring a towel”.

See you soon.

-DT

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