Yancy Camp Workout 513

I know this may sound like I’m off the beaten path a bit with this message but I can promise I’m coming from the best possible place when I bring this subject up. A massive majority of people walking the planet don’t take good care of themselves. They let their fitness waiver and they don’t make consistent healthy nutrition choices. Taking care of yourself is about getting it right the majority of the time. It doesn’t require any type of “I need to be perfect” approach but it does require discipline. It doesn’t take a lot of money or education to get it right either. For the most part, we all know how to make smart health decisions with our fitness and nutrition. It truly boils down to a decision we need to make. This body of ours is our mode of transportation for every single thing we do in life. Being able to say yes to so many wonderful things in life depends on how well we take care of ourselves. Saying yes to and conquering business, life, family, vacation, etc. opportunities requires us to be at a level of physical condition to make it happen. It’s truly that simple. As we age, do we want to be able to say yes to going on that epic vacation with our kids and grand kids, tackling the bucket list, enjoying work and hobbies, or are we going to be physically unfit? I know most of us are on a physical fitness level way above the norm but it can be lost easily. We have friends, family members, co-workers, neighbors, and others who could use a gracious nudge from us. Inspiring others helps keep us on track ourselves. One of the main reasons I’m passionate about staying fit as I age is so I can set an example for others to follow. There’s absolutely nothing wrong with taking a day off from training, or enjoying a “fun” food. It’s important actually! We just need to work on consistently getting it right most of the time. If you strive for “perfect” in the world of fitness and nutrition, you’ll fail every time but we can strive to get it right most of the time. Enjoy your time off and enjoy the “fun” foods. Never call it a “cheat day” when you enjoy a food/meal that is something we shouldn’t be enjoying all the time. Enjoy it and then get back to what you know are consistent healthy choices. It’s very important to make peace with fitness and nutrition. It doesn’t need to be a challenge. Show respect for your body! This is my challenge to you and to others you can graciously serve! Respect your machine! Much love – Yancy

Phase 1:
*The running portion will be a step down in effort when compared to last week but the OCR specific strength training is going to be a step-up.
Run x 4min at aerobic effort
Sandbag, slam ball, dumbbell, or kettlebell thrusters x 12
One legged burpees x 10
Side to side squat jump w/kettlbell or sandbell row x 8
Pull-ups x 5 to shoulder taps x 14
Forward to backward bear crawl x 30yd (5yd down & back x 3)
Run x 8min at aerobic effort
Repeat exercises
Run x 12min at aerobic effort
Repeat exercises
This completes 1 round.
Continue repeating for a total of 2 rounds.

Bonus:
Tire drag or 15% incline on the treadmill x 12min at aerobic effort

*For shoulder taps I want your on the bar with your shoulders perpendicular to the bar.