“Comin’ straight outta Canton (Michigan), crazy fitness dude named Coach J,
Bringin’ info to your inbox every Friday,
I got your workout tips…
And all your diet hacks…
Adding value to your week like a talent stack…”
-Ice Cube (probably)
Happy Friday, Coach J here from Anyman Fitness – and welcome to the 1st edition of the N.W.A. Newsletter.
This is a brand new endeavor from Anyman Fitness I know you’re going to enjoy.
It works like this…
Every Friday, I will be mailing you at 7 am, Eastern Time with the N.W.A. Newsletter.
Each week’s N.W.A. Newsletter will have 3 parts:
- A Nutritional Tip to help make your diet healthier and easier to stick to.
- A Workout Tip to help make your training sessions more effective and fun.
- An Attitude/Mindset tip to help you strengthen your greatest asset – your mental toughness.
I will also give you my single favorite piece of social media content from AF over the past week and link to it on either Instagram or Twitter.
I’m excited to lean into this newsletter and get back to my roots and do what I do best – help others kick ass, and take names.
Without any further ado… let’s get started, shall we?
N.W.A. Nutrition Tip Of The Week:
In 2 days, the 4th of July is upon us. Considering last year’s lack of a holiday for many of us, the barbecues and swimming pools will be filled with people ready to let loose and celebrate our freedom.
It means just a bit more this year than it’s meant in years past, that’s for sure.
Barbecues and holidays are always tough to stay on track with. There’s social pressure, warm air, good vibes, and often times, spirits and cocktails.
It’s easy to overindulge on a weekend like we have coming up.
Your tip for this week is to practice ‘intuitive eating’ while you’re at your social gatherings.
Our community tracks their macronutrients (protein, carbs, and fats) daily, which is a big reason for our high success rate. Macro tracking allows freedom within a structure and teaches you a great deal about nutrition.
But there are some scenarios where it just doesn’t make any sense to attempt – and a holiday party or barbecue is one of those scenarios. If you attempt to count your calories or macros, you’ll just end up getting frustrated and giving up.
I would know – I’ve been there many times before.
Instead, do what they did in the mid-1980’s before nutritional labels became requirements – eat smaller portions, emphasize protein, and drink water. Stay away from the sugary barbecue sauces and creamy dips which are bound to be everywhere.
And don’t forget – the 4th of July is about freedom and appreciation for our independence – it’s not a requirement to eat yourself silly or drink until you’re bloated and sunburned.
Enjoy your holiday as you should, simply be intentional with your choices and focus on conversations and fun with others instead of the calorie-bombs which are bound to be everywhere.
N.W.A. Training Tip Of The Week:
Many people struggle with staying consistent in the gym.
Many moons ago, I was in the same boat. On a good week, I’d get to the gym 3 times. But good weeks were few and far between. The 3 often became a 2 or less if any sort of ‘life issues’ came up.
But the problem wasn’t my busy schedule. The problem was I felt like I needed to be ‘thrashed’ to have a good workout.
I needed to be sweating through my shirt, red faced, flushed, with my body trembling or there was no reason to even attend the gym (in my own mind, anyways).
I thought I needed 2, full hours in the gym, 5 days per week, killing myself until I was on the verge of vomiting, or I was totally wasting my time.
This is extremely misguided… and I wish I would have realized it sooner.
I was recently asked what the minimum amount of exercise I think is required to be strong, lean, and healthy.
My answer was ‘2 hours per week’.
If you can be consistent in the gym and use total body exercises (things like bench presses, squats, deadlifts, pulldowns, lunges, rows, etc) AND you use progressive overload (strive to get stronger every session)… and you combine that with a solid diet?
Yep, that’s all you need… 40 minutes, 3 times per week… that would be a grand total of 1.1% of your week.
A simple workout such as:
Deadlifts, 3 sets of 5-7 reps
Chin-ups, 3 sets to Failure
Incline Bench Press, 3 sets of 10-12 reps
Walking Lunges, 3 sets of 10 steps/leg (20 steps total)…
Will hit your entire body, help you build muscle, and leave you feeling amazing – all in under 40 minutes per session.
You can find a way to fit in 2 hours total per week; I’m sure of it.
Start focusing intently on the things that move the lever the most for you – and increase your training ‘ROI’ (return on your time investment) significantly.
N.W.A. Attitude/Mindset Tip Of The Week:
If you really think about the above scenario – training 2 hours per week in total – the *actual time* spent training is significantly less than 2 hours total per week.
This realization can help you realize just how *little* you can actually train and get incredible results.
(Once you’ve built up the habit properly, you’ll be able to add more days and time into your routine – but it’s important to take things one step at a time if you’re starting from scratch.)
I was once a 300 pound middle school teacher who hated strength training with a passion.
The biggest reason I finally was able to make a habit out of attending the gym was realizing what a small amount of time was spent actually pushing myself while I was there.
It helped me frame exercise in a totally different way, and it made all the difference for me.
Consider a strength training workout consisting of 15 sets. 3 sets of 5 different exercises.
Each set takes you around 15 seconds to complete (likely an overestimation, honestly).
15 sets x 15 seconds = 225 seconds, or roughly 3 minutes and 45 seconds.
The rest of your time in the gym (if you’re lifting in this fashion) is spent between sets, grabbing sips at the drinking fountain, or picking out your music (I suggest Eazy-E radio on Pandora…).
If you train 3 times per week, that’s 11 minutes and 15 seconds of actual work per week.
When you frame it like that, in one week, you’re actually putting forth physical effort for 0.1% of your week.
That’s barely any time at all actually exercising.
If you can’t dedicate 11 minutes and 15 seconds each week towards working out, I’m not sure what to tell you.
You can get it done – get in there and take care of business. 🙂
One Favorite Social Media Post Of The Week:
If you don’t want to get fit for you, get fit for your children.
Your kids will remember if you were there for them, or played for them throughout their childhoods.
Fitness isn’t just a gift for you, but for future generations, too.
I hope you enjoyed the 1st edition of the Anyman Fitness N.W.A. Newsletter.
I’ll be back next week, and each week thereafter moving forward.
Hope you have a wonderful 4th of July!
MC Coach J
PS – Still the most impressive rap song of all time. Every word is ad-libbed, and he does both parts flawlessly – RIP to the GOAT
Warning: NSFW (language)