AMRAP for 30 min.

Spin The Wheel of Happiness and Health (pictured).

Complete 30 reps (10 if pullups) of whatever the wheel feels you need to work on (the Wheel knows best), then run 400m AFAP.  (If offsite - select exercises from hat.) 

Exercises are: 

burpees  
situps  
pullups  
pushups 
squats 
walking lunges 
burpees
box jumps

Post workout selected for you by the Wheel (hat) and number of runs to comments.


Daily Extras - Keep going! 10 more min. 


Workout Notes: 

  • The Wheel knows all. Never doubt the Wheel. The Wheel wants what is best for your health and fitness. The Wheel knows what you are lacking and what you need most.
  • There have been "fantastic," and likely fabricated stories of folks who claim to have spun the Wheel true and were NEVER dealt a burpee throughout the entire 30 mins. We doubt these claims and dismiss them with prejudice for we know the Wheel loves each of us equally.
  • Several folks claim to have been dealt burpees up to 7 times during this workout. 
  • We suggest NOT thinking about "burpees" while you spin.
  • If several of you come in the door at once, the lead person may spin for the group. If the spinner gets "burpees" you retain the right to ignore and spin it yourself. But, you'll probably still get burpees. 

GPP Kids Classes start today at 10:30! 

We still have a couple of spots available (very limited) if you'd like to bring your kids. 

Classes are M & Th at 10:30 am at HQ. 45 min. 8 weeks. $55. 

We run this through Centerville city every year and it is always a great time. Last year we exceeded capacity and so we haven't advertised here on the site, but we have a couple of openings if you are interested. 

Class description on the Centerville Rec. site says kids 11-18, but we'll leave it up to you and your kiddo. Sometimes younger ones do fine. Sometimes the older ones hate it. Hehe. Also, the class description has the wrong dates. It says Tuesday & Thurs. should say Monday & Thurs. Thanks. 


How long does it take to get OUT of shape? 

(Yearly summer MANDATORY re-read)

So, it's that time of year again. Kids are out of school. You are doing A LOT of running around with family reunions, holidays, summer camps, festivals and about a million others things on the TO DO list this summer. This is ON TOP of your regular work, chores and a couple of vacations you'd like to fit in before fall. You're busy. So ...

Q - How long does it take for me to get OUT of shape?

A - It takes less time than you'd think. You'll start to lose conditioning within a week of inactivity. 

Need to clarify one thing, though. That's 1 week of INACTIVITY. The more active you are during your hiatus, the less over-all fitness you'll lose. You'll still lose it, just not as bad as if you were flat on your back. 

Speaking of 'flat on  your back,' your body hates this. It's terrible for you (unless you were told to do so by a Dr.). Exercise scientists & doctors can measure factors which are markers for deconditioning within only DAYS of someone becoming completely immobile. Blood plasma levels drop, muscle wasting factors increase, bone density decreases, immune system is blunted, and all of it can be measured within a day or two of becoming inactive.

Yep, sitting on the couch all weekend watching movies and eating chips ACTUALLY leaves you more deconditioned by MONDAY.  

No wonder Monday workouts suck! 

All of this is not to say you shouldn't take a week off from time to time. Cycling weeks off, when done correctly, can add to your health and fitness. But, this has to be planned out. Just skipping weeks from time to time is more often detrimental. 

Q - How long does it take to get your fitness back after you've lost it? 

A - Longer than it took to lose it.

It's tricky. A couple of years ago, my friend took "a week off" to go on vacation with his kids before his oldest left to serve an LDS mission. That was the last I heard of him. 

I ran into him at a restaurant the other night after not seeing him for a few years. He was ducking me, but I saw. And I was happy to see him so, I went up to him to say, "HI!" 

"Dude, that was a pretty long week," I ribbed.  

We had a great conversation as we caught up, but as we talked, one thing was becoming more and more clear - he was back at square one. I could see it, plus he told me so. It's sad because the guy worked super hard for several years to improve his health. He was damned successful too! He lost dozens of pounds (actually more than 100) and even got off his pre-diabetes & BP meds. More than that, he'd become more active with his family and told me he had "tons more energy." Actually, he didn't tell me that, his wife did. 

He's back on the meds now. He's gained most of his weight back too and I'm only guessing, but I'll bet his wife will have a different story about his family activity and energy level. 

Not judging. Just sayin'. 

The point is, getting into shape is rough. It's hard to argue that. Want to know whats even more rough? Getting BACK into shape. 

But what about muscle memory and ... blah, blah? 

Muscle memory is usually out shined by - ACTUAL memory.

Sure, muscles usually snap back into shape more quickly the 2nd time around. But this can be hampered by a couple of factors, not the LEAST of which happens to be dealing with the PTSD of getting into shape in the first place. Sometimes just the dread of knowing they may have to do another "FitZoner" some day can stop a person dead in their well-meaning tracks.  

This fact has prompted a more stern warning from me when asked.

In the old days, I was much more positive and optimistic. I'd say something like, "Oh, not long. It's a little different for everyone and if you keep at it, you'll be back before you know it." But I've seen too many people quit over the years.

Like, long term.

I've seen bold attempts at comebacks too. Some make it. Most don't. I've noticed there is a very strong correlation between quitting once and quitting continually. So, I answer it differently now. 

"How long does it take to get back into shape?"  

"Um ... Maybe forever?"


Also, it takes prep to have this much fun!

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