TJ’s Gym Weekly News 10/04/2018

WEEKLY NEWS FROM TJ’s GYM

AO grin.jpg

Hey you guys! Coach Anthony is super excited about the Rodeo! Are you?


Message from TJ:

Why Stress Will Kill You…I Think.

Funny story. I couldn’t figure out what the hell to write about this week. Yes, I had some broad ideas, but I typically like to write as though I’m standing in front of a class performing one of my “homilies,” which is how one of our members describes it.

This week, the four-hour window for writing which I had scheduled in my calendar turned into a bunch of nothing. I even went to my old standby defense-against-writers-block strategy and started doing projects: painting, spackling, barbell maintenance, digging holes. Usually this works; the uptick in small accomplishments bursts the damn, and I’m ready to enthrall all of you with my brilliant prose (sarcasm).

Not this time. Four holes repaired and a wall painted, and I had still had zero clue what to write.

This stressed the hell out of me. I’ve done a great job of creating a schedule that usually works well, but it’s full. Like so many of you, I don’t have time for curveballs, especially ones that bounce in the dirt, pop up, and hit me in the eye.

I talked about this stress with my classes, and wouldn’t you know it, a good buddy came to my rescue.

He told me that he got his cholesterol checked exactly a year ago. It was through the roof. He’s in pretty good shape, but this was a problem. He demanded that his physician put him on statins to get this under control. He didn’t have time to make any changes to his lifestyle. He just knew that he needed to keep keeping on for his family, and he figured he’d deal with the other stuff later. His doc told him to wait a minute. High cholesterol for a year wasn’t going to kill him. She told him to wait a year and see what it looks like then.

This buddy happened to be going through one hell of a year.  One of his parents was dying all year, and the stress of what that meant emotionally and logistically was a nightmare.  When the end came about six months ago, as crushing as it was, there was also some relief.  Life slowly got back to normal, as it usually does. He didn’t do anything differently in the last year. He didn’t drink more or less. He didn’t change his diet. He didn’t sleep or exercise more or less. He told me that, outside of his father’s death, he’d had the exact same year as the year before.

Last week, he went back in for his annual exam. His cholesterol dropped 90 points. That’s unbelievable.

He literally went from being in the deadly range to the normal range, simply because of stress reduction.

That story jumpstarted my brain.

How does “stress” work?

I understand that it’s bad for us, but I wasn’t interested in what the outcome of bad stress is. I already know that. I wanted to know how it happens. There is stress that is good for us and stress that is bad for us. How do we separate the two?

Nassim Taleb wrote a book called AntiFragile, which is the concept that a group of stressors can cause positive responses. We know that putting our muscles under a certain type of stress benefits our muscles and bones, but too much of that kind of stress will do harm.

How the hell does stress cause cholesterol to rise and fall?

Chronic stress is not good. Finances, bad relationships, or any other long-term stress takes a toll on the body. Through a series of messages, the brain releases Cortisol to deal with stressful events.  If the stress is decades long (like being a Cleveland Indians fan) Cortisol is built up at a rate the brain can’t handle. The brain’s response is to grow certain parts of the brain while shrinking others. This leads to many different side effects like loss of memory or poor social interaction. Other hormones are affected as well, and eventually the microbiomes of the gut start to react.

Back to the bugs.

Your body creates cholesterol, and you consume cholesterol. Your cholesterol measures depend on your personal relationship with these bugs. They are the keepers of the gate. They decide how much, when, why, and how you will react towards almost everything related to your cardio/pulmonary system.

Your genetics decide how you will react. The 110-year-old who smokes and drinks whiskey every day may have died at 55 he’d eaten sugar every day. But he probably didn’t.

My body hates beer. My brain loves beer. This is my reckoning. We all have one. Your job is to research your genetics, which is not hard to do, and then have a good conversation with yourself over the course of a year or so. Then, use the data and that quality conversation to make some changes for the better.

Just don’t ignore the obvious, whatever you do.

I’m happy to talk more if you’d like.

~TJ


ANNOUNCEMENTS:

Q4 TJ's Gym Calendar of Events


 

WE ARE HIRING!


11th Annual TJ’s Rodeo/Community PARTY: REGISTRATION IS LIVE!

It’s ALMOST Rodeo time! SATURDAY, NOVEMBER 3rd, 2018 at TJ’s San Rafael.

Start time TBD, but it’ll be 8/9am to 1pm, with a big chunk of that being a PARTY!

REGISTRATION IS LIVE! Just click on the image above to register before October 22nd to give us enough time to make teams and plan the workout. Register on your own–we will create evenly-matched teams of THREE (one woman, two men) to take part in THREE workouts over the course of 90 minutes. ALL LEVELS ARE WELCOME! We will design the workouts so every team member has something to contribute, and every team member has a specific role.

Participating the Rodeo is a great way to get out of your comfort zone in the safety of a loving community, and that will be especially true this year. Even if you don’t compete, you’re still welcome to join the community party (RSVP avenue coming soon).

Get ready for an insanely fun day!


TJ’s Gym LEGENDS FITNESS FOR AGES 60+ started yesterday and it was a huge success! 

It’s not too late to join! Please spread the word about our TJ’s Gym Legends fitness program, a new curriculum designed for the needs of 60+ people. We include work on strength, balance, mobility, stamina, and general functional life movements. Coach Nick is a perfect fit for this work, and we hope you’ll help us spread the word to all 60+ people you know who want to join (existing TJ’s members can join, as well!).

*Inaugural LEGENDS session: Wednesdays and Fridays, October 3rd-November 16th from 10:30-11:30am at TJ’s Gym San Rafael. The work will continue in sessions from there…

 


YOUTH FITNESS at TJ’s Gym

 

 

 

 

 

 

 

Our Teen/Tween session started on Tuesday, September 4th. No worries…we prorate for late starts! Here are the details:

Session Dates:  September 4th – October 28th

Session Pricing – 8 Weeks

$176 (one day a week)*

$320 (two days a week)*

$430 (three days a week)*

Please reply ASAP to secure a spot. As always, we also have monthly options available for our year-round teen members.

Fall Schedule
Our current class schedule will always be posted on our schedules page HERE.

*Corte Madera – Monday/Wednesday (ages 12 – 16) 4 pm
*Mill Valley – Tuesday/Thursday (12 – 16) 4 pm
*Corte Madera -Tuesday/Thursday (10 – 13) 4:30 pm
*San Rafael – Tuesdays (12 – 16) 4 pm **(New offering with Coach Nick!)
*Corte Madera – Saturday (12 – 16) 11 am

*Classes expire at the end of the session. Make-ups can happen as needed throughout the session. Schedule subject to change based on registration numbers. Email jessica@tjsgym.com to register.


TJ’s BOOTCAMP!

Bootcamp MV

TJ’s Gym “High Fives”

With so many amazing people in our community doing super-cool things both in and out of the gym, we’ve decided to start a TJ’s Gym High Fives section. It’s also a great way to bring back the energy of our long-time coach, Tyler, who was everyone’s biggest cheerleader and known for his constant high-fives. Please send us tips about your fellow gym members when you hear about cool accomplishments or endeavors, both in and out of the gym. Submit info to allison@tjsgym.com or jessica@tjsgym.com by the 20th of each month to ensure entry into the monthly spotlight.

SOCCER BALLS BENEFITTING KIDS WITH CANCER

All season soccer JFJ Flyer

If anyone in your family needs (or wants!) a new soccer ball, please consider buying this one. 100% of profits go directly to St. Jude Children’s Research Hospital. Just click on the image above to order yours from our great friends at All Season Soccer, THE place to go for all of your soccer needs!


 SOCIAL MEDIA

If you’re on Facebook, please request to join the TJ’s Gym Members Facebook Page (current, active members) for all of our most up-to-date announcements and offerings. You can also follow us @tjsgyms on Instagram.



 

 

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TJ’s Gym Workouts for the Week 10/01/2018

WORKOUTS FOR THE WEEK


Monday – 10-01-2018

Tuesday 10-02-2018

Wednesday 10-03-2018

Strength – Wednesday 10-03-2018

Thursday 10-04-2018

Friday-10-05-2018

Saturday 10-06-2018

Sunday – 10-07-2018

Barbell Club – Sunday 10-07-2018

Posted in Uncategorized | Leave a comment

TJ’s Gym Weekly News 09/27/2018

WEEKLY NEWS FROM TJ’s GYM

Tatum is off to college, and we are going to miss her, big time! Come back to visit soon, Tatum! You’re a real inspiration in the gym! Have a blast, and study hard. Go make us proud!


Message from TJ:

Is Red Meat Killing Us?

Heart Attacks happen all the time, unfortunately. Sometimes they are fatal, but most victims survive. Only 15% of people die from heart attacks in the United States.

Two celebrities recently had massive and well-publicized heart attacks. Fitness trainer to the stars, Bob Harper, of Biggest Loser fame, and Director, Kevin Smith both had heart attacks. I know of both of these guys, because one digs CrossFit and the other is from Jersey.

Harper had a heart attack in a CrossFit gym, for crying out loud!  He actually “died” on the floor of the gym and again in the ambulance.  Both a cardiac nurse and a surgeon happened to be in class with him at the time, but they give the credit to the AED that was in the gym for saving his life.

*Side note: We have AED’s in all of our gyms and our staff is trained in CPR and AED use!

It turns out that Harper also suffers from genetic cardio myopathy.  His mother and father both died of massive “widow maker” heart attacks before they were 55, so his genetic code increased his chances for an episode, despite his excellent health. Harper was 52.

Kevin Smith has directed dozens of films but also tours with a standup / Q&A act on college campuses. In between shows one night, he experienced the same kind of attack as Harper.  He was rushed to the operating room and, according to his doctors, survived because of the speed with which he had been driven to the hospital.  Smith was 47 and obese.

Both of these guys are currently alive and seem to be thriving. Harper has come out with a new book about how healthy carbs are king, and he’s now a paid spokesperson for the drug company that’s literally watering down his blood.

Smith has turned his near-death experience into social media gold, marketing for whatever his next project will be.

In following their journeys out of a general interest, I came across something curious:

Why were both of these guys, like most post-trauma cardiac patient, put on vegetarian diets after their surgeries?

Let’s review.  Heart disease is caused by excessive carbohydrate intake (sugar), poor lifestyle (smoking, drugs, lack of sleep, stress), and genetics. Sales of margarine and low-cal/high-sugar (high-fructose corn syrup) sales are still robust, so we know some of you are still refusing science and believing in the lies created by Big Food and their “scientists” and marketing teams. I’ve covered that topic in a previous blog.

You can read about it HERE.

There is also a strong correlation between heart disease and your personal genetics.  If you are relatively healthy and you’ve got high cholesterol or high blood sugar or high blood pressure, then it’s most likely the fault of your parents and grandparents. Sorry, that’s just the way it is.

If all four of your grandparents had Type 2 Diabetes, you should watch your sugar intake. Your pancreas hates it more than other pancreases.

If both of your parents were alcoholics, you should watch the booze. Your brain loves it more than other brains.

If one or both of your folks have heart issues and were neither huge smokers nor generally unhealthy, well shucks, you need to be a little more vigilant with your diet.  Your heart just might hate bugs.

Wha..? Bugs?

Here is a super fast explanation of what happens when we eat red meat. L Carnitine is an essential nutrient that gets produced in our bodies when we eat red meat. It helps ferry energy around the body to help grow and repair the heart and skeletal muscle.

Recent studies have shown that some of us have a reaction to large amounts of L Carnitine. Gut bacteria (a good thing) gets carried to the liver where a metabolite called TMAO gets produced. With certain individuals, TMAO carries a different bacteria (bugs) to the heart, and as shown by these studies, it has a negative effect on the precious heart tissue.

This is why post-heart attack patients are put on vegetarian diets. Also, according to my  doctor friends, vegetarian diets tend to keep the unhealthy population away from junk food and over-consumption.  At least that’s the hope.

So. Many. Studies.

You could be lost in the rabbit hole of people doing studies who are are screaming bloody murder on both sides of this argument.

What kind of red meat? Grassfed, or feed lot garbage? How much is too much?

TMAO is also produced in heart healthy salmon. Shouldn’t that be on the list?

Vegetarian heart disease rates are exactly the same as meat-eater heart disease rates.  Can you explain that?

Oy yoy yoy.  I had to walk away, because I wanted to punch myself in the face for spending as much time as I had already on this little blog post.

Here is what seems to me to be a reasonable, sensible strategy:

-Eat a varied diet of the highest food qualities consumed at low-to-moderate volumes in equal macronutrient ratios.

 -Sustain an active lifestyle void of obvious dangers (think smoking, drugs, alcohol, and seatbelts). Get sleep. Don’t live an idiot’s life.

-Know your genetics. Sorry, but you’ve got baggage. Figure it out, and try not to let that baggage kill you.

You’re reading this because you’ve chosen to not be an idiot. Please keep doing not being an idiot and using us as a sounding board. Our help moves are strong.

~TJ


ANNOUNCEMENTS:

Please help us spread the word about our upcoming offerings and events!

Q4 TJ's Gym Calendar of Events


TJ’s Gym “High Fives”

Screen Shot 2018-09-27 at 5.11.28 PM.png

With so many amazing people in our community doing super-cool things both in and out of the gym, we’ve decided to start a TJ’s Gym High Fives section. It’s also a great way to bring back the energy of our long-time coach, Tyler, who was everyone’s biggest cheerleader and known for his constant high-fives. Please send us tips about your fellow gym members when you hear about cool accomplishments or endeavors, both in and out of the gym. Submit info to allison@tjsgym.com or jessica@tjsgym.com by the 20th of each month to ensure entry into the monthly spotlight.

*Long-time Mill Valley member, Anna Pletcher, is running for Marin County District Attorney.

Kevin Saavedra, a staple in the 8:30/9:30 classes in San Rafael for years, is running for Tam School District School Board.

Early morning San Rafael member, Jason Ford, is on the board of the Goodwill Store and would love for everyone to come and see the new store in San Rafael at its grand re-opening day ceremony (October 11th, 8:30am).

James Coyle is back just 3 weeks after a hip replacement. His strength and hard work going into hip surgery allowed him to enjoy a speedy recovery.

Chris Ford turned 50. This Saturday at 7:30am at TJ’s Mill Valley, we will celebrate Chris’s birthday with a a “FILTHY FIFTY” workout.

A whole bunch of people are finishing week 4 of the Make It Happen Challenge.

Haydn Fischer will be kite-surfing in Indonesia for part of his Gap Year.

Tatum Robach moved on to college at UC Davis last week!

Sam Pinney crushed some crazy number of miles paddling a canoe in Molokai. Ask her about it.

Cole Ford is on a Ten-Day Trip in the High Sierras as part of his unique school program which incorporates outdoor, experiential learning. He will be testing his fitness to the max, and we’re pretty sure he will thrive!

Jeff Khowles will be doing a century ride this weekend.

We’ve got coaches and athletes getting ready to compete at the Femme Royale partner competition: Jessi Roesch/Coach Nicki Clark, Sam Pinney/Amanda Gazzalo, Coach Susan Crane/Kathy Jung, Coach Zoe/Coach Kristel, Coach Arielle/Dani Guittard.

Coach Zoe will be competing in SLO in the Battle Royale Competition at Crossfit Inferno.

WE ARE HIRING!


11th Annual TJ’s Rodeo/Community PARTY: REGISTRATION IS LIVE!

It’s ALMOST Rodeo time! SATURDAY, NOVEMBER 3rd, 2018 at TJ’s San Rafael.

Start time TBD, but it’ll be 8/9am to 1pm, with a big chunk of that being a PARTY!

REGISTRATION IS LIVE! Just click on the image above to register before October 22nd to give us enough time to make teams and plan the workout. Register on your own–we will create evenly-matched teams of THREE (one woman, two men) to take part in THREE workouts over the course of 90 minutes. ALL LEVELS ARE WELCOME! We will design the workouts so every team member has something to contribute, and every team member has a specific role.

Participating the Rodeo is a great way to get out of your comfort zone in the safety of a loving community, and that will be especially true this year. Even if you don’t compete, you’re still welcome to join the community party (RSVP avenue coming soon).

Get ready for an insanely fun day!


TJ’s Gym LEGENDS FITNESS FOR AGES 60+

Check out our TJ’s Gym Legends fitness program, a new curriculum designed for the needs of 60+ people. We will include work on strength, balance, mobility, stamina, and general functional life movements. Coach Nick is a perfect fit for this work, and we hope you’ll help us spread the word to all 60+ people you know who want to join (existing TJ’s members can join, as well!).

*Inaugural LEGENDS session: Wednesdays and Fridays, October 3rd-November 16th from 10:30-11:30am at TJ’s Gym San Rafael. The work will continue in sessions from there…


Women’s Group with Dr./Coach Allison now Starts October 4th (ignore flyer)! Sign up NOW: allison@tjsgym.com

Marin Strong Flyer.jpg

This will be a great forum for women to come together for a whole bunch of camaraderie and support as we bounce around thoughts on all sorts of topics related to being a woman (fitness, health, kids, work, body image, sleep, nutrition, relationships…). Open to non-TJ’s members, as well, so please spread the good word!

Email allison@tjsgym.com with questions or to register.


The MAKE-IT-HAPPEN Fall Lifestyle and Nutrition Program with TJ.

It’s not too late to join in on the fun and progress! Email jessica@tjsgym.com to MAKE IT HAPPEN now.

 

 

 

 

 

 


YOUTH FITNESS at TJ’s Gym

 

 

 

 

 

 

 

Our Teen/Tween session started on Tuesday, September 4th. No worries…we prorate for late starts! Here are the details:

Session Dates:  September 4th – October 28th

Session Pricing – 8 Weeks

$176 (one day a week)*

$320 (two days a week)*

$430 (three days a week)*

Please reply ASAP to secure a spot. As always, we also have monthly options available for our year-round teen members.

Fall Schedule
Our current class schedule will always be posted on our schedules page HERE.

*Corte Madera – Monday/Wednesday (ages 12 – 16) 4 pm
*Mill Valley – Tuesday/Thursday (12 – 16) 4 pm
*Corte Madera -Tuesday/Thursday (10 – 13) 4:30 pm
*San Rafael – Tuesdays (12 – 16) 4 pm **(New offering with Coach Nick!)
*Corte Madera – Saturday (12 – 16) 11 am

*Classes expire at the end of the session. Make-ups can happen as needed throughout the session. Schedule subject to change based on registration numbers. Email jessica@tjsgym.com to register.


TJ’s BOOTCAMP!

Bootcamp MV

SOCCER BALLS BENEFITTING KIDS WITH CANCER

All season soccer JFJ Flyer

If anyone in your family needs (or wants!) a new soccer ball, please consider buying this one. 100% of profits go directly to St. Jude Children’s Research Hospital. Just click on the image above to order yours from our great friends at All Season Soccer, THE place to go for all of your soccer needs!


 SOCIAL MEDIA

If you’re on Facebook, please request to join the TJ’s Gym Members Facebook Page (current, active members) for all of our most up-to-date announcements and offerings. You can also follow us @tjsgyms on Instagram.



 

 

Posted in Uncategorized | Leave a comment

TJ’s Gym Workouts for the Week 09/24/2018

WORKOUTS FOR THE WEEK


Monday – 09-24-2018

Tuesday 09-25-2018

Wednesday 09-26-2018

Strength – Wednesday 09-26-2018

Thursday 09-27-2018

Friday-09-28-2018

Saturday 09-29-2018

Sunday – 09-30-2018

Barbell Club – Sunday 09-30-2018

Posted in Uncategorized | Leave a comment

TJ’s Gym Weekly News 09/20/2018

WEEKLY NEWS FROM TJ’s GYM

9_14_18_SR_1931.jpg

Noon classes in San Rafael are ALWAYS a good time. You just have to be willing to put up with the incomparable Dr. Doug. (Photo by Amy Perl)


Message from TJ:

How to Live Forever

Hopefully that caught your eye. Honesty, living forever doesn’t sound that awesome to me. Being a hot bloodsucker like Brad Pitt in Interview with a Vampire doesn’t even look appetizing. Feeling like I’m 50 for that last 40-50 years of my life sounds way better.

Increase and maintain lean body mass.  Do the same with bone density.  Keep bodyfat levels low.

That’s pretty much the formula. Everything you could suffer from can pretty much be remedied through these pathways. Brain function, musculoskeletal health, hormonal stability, and cardio/pulmonary strength will take care of most of the possible issues you could face, as well as your genetic hand of cards.

Eat a diet of quality, non-inflammatory foods to satiety. Perform functional movements at uncomfortable intensities 5-6 days per week. Vary your activities to stimulate your body and your mind.

I’ve been doing a lot of reading and listening about this stuff, and I think the next few blog posts are going to be dedicated to this.  Let’s face it, writing blogs is a form of helpful information and narcissism.

My recent interest in this subject matter started with a podcast featuring Dr. Peter Attia, a longevity doc.  In one of his podcasts he told a story of how a patient came to him with a ream of paper containing results of all of the blood work he’d had done over the last twenty years. Attia tossed it aside and said “None of that matters. All I need to know is what your parents died from.”

Whoa.  According to him and the stats he then spewed out, genetics are the key. Avoid what killed your parents (barring fatal accident), and you should be fine. What!? Cancer?  Stroke? Heart Attack? I need to worry about everything, right? Not according to Attia. Your body loves certain things and hates other stuff. Your job is to figure it out.

So, let’s do it.

Ok!  Let’s kick this off with Carol’s* story. I’ve known her for almost five years. She’s 73 and originally from a Far Eastern country. She moved here for college and stayed. Every year, she diligently went in for her yearly check up. Over the last ten years, she slowly but surely gained fourteen pounds  Oh well, what are you going to do, right? Age is age, and this stuff happens. The problem is that, along with that weight, her other numbers started to creep up. We talk a lot about the deadly quartet. Besides cancer, it’s what kills us.  Hyperinsulinemia, Upper Body Obesity, High Blood Pressure, and High Cholesterol. Along with her weight (bodyfat) increase, came an increase in the other numbers. Everything was up. Not good. She was already on some low doses of medication for BP and Cholesterol ,and because her A1C (blood sugar) was increasing, her doctor told her that she was now pre-diabetic. Overall check-up grade? D-

Let me tell you a little bit more about Carol, or more importantly, about her family. Her Dad died at 85 of an infection he got from the hospital where he was being treated for something routine.

*Rule 1–  Do everything you can do to stay out of the hospital. Doctors and nurses tell me this all the time.

Her mom lived to 86 and died of cancer. Her aunts and uncle lived to late 90’s and many past 100.

*Rule 2– Don’t get untreatable cancer. How do you keep a cancer cell alive in a lab? Feed it sugar.

Carol’s dad never drank or smoked, but many of her relatives who outlived him did. He was incredibly fit and healthy. He swam every day in the ocean and played nine holes of golf every single morning before work. He practiced Yoga and Tai Chi and worked in his company every day, nearly till the day he died. He also ate a “Plain Jane” diet of a few simple things, in moderation. Carol is a no-bullshit person.  She enjoys wine and noodles. She enjoys going out to restaurants with friends and family or entertaining at home. She travels extensively. I see her often. She’s a powerhouse of a person housed in a tiny frame. The things she’s accomplished and continues to do with her life astound me. We were chatting about her previous week, and she told me that she’d had another check up.

“It’s been a year already?” I said.

“A little less,”  she answered.

“Well?” I asked.

She shrugged and nonchalantly said “I’ve lost 16 lbs.”

I almost fell over. How was this possible? I see her twice weekly. Even though she wears loose-fitting workouts clothes, I surely should have noticed. I felt terrible for not noticing.  I apologized, and again she shrugged and told me to get over it, no big deal.

“How’d you do it?” I asked.

After her poor checkup score the last time around, she took a page from her Dad’s lifestyle book and decided to simply eat and drink, a little less. At every single meal. For 11 months.

Her Dr. was ecstatic. She was no longer pre-diabetic, as her A1C had plummeted. Her other medications were cut in half, because at this new weight she was getting dizzy.  She didn’t need that big dose anymore.

I asked her if she cut out anything. Not as much wine, but still some. Not as many noodles, but still some. Not as many desserts, but still some, and in general, she just ate a little less.  No need for snacks or “I’m bored or stressed” food. She just stopped.

What difference did this make long-term for Carol? Probably all of the difference in the world. Did her diet have a name? No. Did she track calories and weigh and measure her food?  No. She kept it simple.

I’m going to be writing about what science is currently telling us, versus what we’ve been sold. My hope is to make it interesting and not technical. My hope is that you will engage and ask questions or start conversations with somebody–anybody. Your personal advocacy is so important, and not getting caught up in the minutiae is huge.

I’d love to discuss this with you if you want. The key to creating and reaching goals is showing them to someone. I want to help.

Have a great week.

~TJ


ANNOUNCEMENTS:

Please help us spread the word about our upcoming offerings and events!

Q4 TJ's Gym Calendar of Events


TJ’s Gym T-Shirts, Tanks, and Champion Hoodies for the Fall! ORDER EXTENDED! Order yours now!

Men’s T-Shirts are back for the Fall! $25.92. Order closes 09/20/2018. Click on the picture to place your order now!

Women’s Tanks are back for the Fall! $28.60. Order closes 09/20/2018. Click on the picture to place your order now!

 

 

 

 

 

 

 

 

 

Hoodies are back for the Fall! $69.61. Order closes 09/20/2018. Click on the picture to place your order now!

Hoodies are back for the Fall! $69.61. Order closes 09/20/2018. Click on the picture to place your order now!

 

 


11th Annual TJ’s Rodeo/Community PARTY: REGISTRATION IS LIVE!

It’s ALMOST Rodeo time! SATURDAY, NOVEMBER 3rd, 2018 at TJ’s San Rafael.

Start time TBD, but it’ll be 8/9am to 1pm, with a big chunk of that being a PARTY!

REGISTRATION IS LIVE! Just click on the image above to register before October 22nd to give us enough time to make teams and plan the workout. Register on your own–we will create evenly-matched teams of THREE (one woman, two men) to take part in THREE workouts over the course of 90 minutes. ALL LEVELS ARE WELCOME! We will design the workouts so every team member has something to contribute, and every team member has a specific role.

Participating the Rodeo is a great way to get out of your comfort zone in the safety of a loving community, and that will be especially true this year. Even if you don’t compete, you’re still welcome to join the community party (RSVP avenue coming soon).

Get ready for an insanely fun day!


TJ’s Gym LEGENDS FITNESS FOR AGES 60+

Check out our TJ’s Gym Legends fitness program, a new curriculum designed for the needs of 60+ people. We will include work on strength, balance, mobility, stamina, and general functional life movements. Coach Nick is a perfect fit for this work, and we hope you’ll help us spread the word to all 60+ people you know who want to join (existing TJ’s members can join, as well!).

*Inaugural LEGENDS session: Wednesdays and Fridays, October 3rd-November 16th from 10:30-11:30am at TJ’s Gym San Rafael. The work will continue in sessions from there…


Women’s Group with Dr./Coach Allison Starts September 27th! Sign up NOW!

Marin Strong Flyer.jpg

This will be a great forum for women to come together for a whole bunch of camaraderie and support as we bounce around thoughts on all sorts of topics related to being a woman (fitness, health, kids, work, body image, sleep, nutrition, relationships…). Open to non-TJ’s members, as well, so please spread the good word! We need more bodies to make it a viable group!

Email allison@tjsgym.com with questions or to register.


The MAKE-IT-HAPPEN Fall Lifestyle and Nutrition Program with TJ.

It’s not too late to join in on the fun and progress! Email jessica@tjsgym.com to MAKE IT HAPPEN now.

 

 

 

 

 

 


YOUTH FITNESS at TJ’s Gym

 

 

 

 

 

 

 

Our Teen/Tween session started on Tuesday, September 4th. No worries…we prorate for late starts! Here are the details:

Session Dates:  September 4th – October 28th

Session Pricing – 8 Weeks

$176 (one day a week)*

$320 (two days a week)*

$430 (three days a week)*

Please reply ASAP to secure a spot. As always, we also have monthly options available for our year-round teen members.

Fall Schedule
Our current class schedule will always be posted on our schedules page HERE.

*Corte Madera – Monday/Wednesday (ages 12 – 16) 4 pm
*Mill Valley – Tuesday/Thursday (12 – 16) 4 pm
*Corte Madera -Tuesday/Thursday (10 – 13) 4:30 pm
*San Rafael – Tuesdays (12 – 16) 4 pm **(New offering with Coach Nick!)
*Mill Valley – Wednesday 4:00 (12 – 16) – Girls-only **PLEASE NOTE NEW TIME
*Corte Madera – Saturday (12 – 16) 11 am

*Classes expire at the end of the session. Make-ups can happen as needed throughout the session. Schedule subject to change based on registration numbers. Email jessica@tjsgym.com to register.


TJ’s BOOTCAMP!

Bootcamp MV

SOCCER BALLS BENEFITTING KIDS WITH CANCER

All season soccer JFJ Flyer

If anyone in your family needs (or wants!) a new soccer ball, please consider buying this one. 100% of profits go directly to St. Jude Children’s Research Hospital. Just click on the image above to order yours from our great friends at All Season Soccer, THE place to go for all of your soccer needs!


 SOCIAL MEDIA

If you’re on Facebook, please request to join the TJ’s Gym Members Facebook Page (current, active members) for all of our most up-to-date announcements and offerings. You can also follow us @tjsgyms on Instagram.



 

 

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TJ’s Gym Workouts for the Week 09/17/2018

WORKOUTS FOR THE WEEK


Monday – 09-17-2018

Tuesday 09-18-2018

Wednesday 09-19-2018

Strength – Wednesday 09-19-2018

Thursday 09-20-2018

Friday-09-21-2018

Saturday 09-22-2018

Sunday – 09-23-2018

Barbell Club – Sunday 09-23-2018

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TJ’s Gym Weekly News 09/13/2018

WEEKLY NEWS FROM TJ’s GYM

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Glen has been at this thing for quite awhile. True model of consistency and getting the job done, week after week, year after year. Rumor has it that his father-in-law will be joining our new Legends program, making this a three-generation family affair for Glen and his wife, Stephanie, whose daughter, Brynn, is also a TJ’s athlete. Very cool! We are lucky to have you all!


Message from TJ:

How the End of WW2 Made Us Fat

I found this subject matter interesting, and I hope you will, too. It involves the cavalcade of events that preceded the obesity and chronic disease epidemic with which we are now dealing some 75 years later. This is my unofficial timeline of how the end of WW2 is currently killing now.

Roughly 16 million men and another 350,000 women were involved in both the European and Pacific campaigns of WW2. Countless events happened while our bravest fought overseas. These events were a combination of happenstance and planned motivation from well intending parties, as well as profit-seeking industries.

When war personnel returned home, there was a massive housing shortage. Within a couple of years, the baby boom had started and, because of the massive industrial revolution the war machine had ignited, farming and factory jobs had significantly diminished.  Young men and women flocked to the cities, where the booming economy had created millions of “white collar ” jobs.  Suburbs, like Levittown, NY, had started to crop up outside of the now flourishing urban areas. These planned housing developments came with all of the latest amenities, first and foremost, the freezer/refrigerator combo. The freezer/refrigerator combination was brand new at this time. 40% of households had this technology before the war and upwards of 85% had them when the generation returned from war.

*FUN FACT: Albert Einstein created one of the first self-contained models with no moving parts. It was the safest option of the time. He sold the patent, and that money went to help fund the Manhattan Project.

The introduction of the freezer meant that, for the first time in US history, the convenience of having food last a while was available to a majority of the country. Poor quality, high-calorie, easily-frozen foods began to be marketed as the savior to the busy mother at home while her commuting husband was on the road.

During the War, farmers were told what to grow. For the most part, it was sugar and corn. These items were high in calories and traveled well. Keeping our soldiers fed was of upmost importance, especially after the surprise attack on Pearl Harbor caught us completely unprepared from a supply standpoint. The only problem was that this decree took more than a year to ramp up. When it did, we had a few things going for us. The innovation of industry created by WW2 helped immensely in a myriad of ways. First off, the U.S. was able to create a hybrid corn product.  It was for sure high in calories, but it had the nutritional value of a weed.

*FUN FACT: this is the same corn that we eat today. Corn before WW2 was a much different vegetable providing a much stronger nutritional punch. Those days are long gone.

There was also a massive surplus of ammonium nitrate, the main component of explosives. Scientists soon figured out that this made a fantastic fertilizer and was used in massive doses throughout the corn belt, offering farming the ability to have close to 90% crop success. This also caused a massive excess of grain.

*FUN FACT: All crops grown before WW2 were organic, since none of them used pesticides up until that point.

When the war started to wind down, corn production hit full steam. We had such a large surplus that new ways of food production began to explode. During WW2, there were around 2,500 grocery stores selling a few hundred items. By 1955, there were nearly 5,000 stores that had tripled in size to handle the almost 40,000 new products that were being stocked in new middle aisles. Twenty years later, big food company scientists made a discovery that put the final nail in the chronic disease coffin: high fructose corn syrup.

Advertising and marketing companies, with the help from the government, pounded the message home that MORE was better. Fill the plate, clean the plate. There are kids starving in China who would kill for that can of creamed corn, or Eggos. Be grateful. Eat them all. Cows, pigs, and chickens were forced into corn-based feedlots for the first time, because the demand for meat began to soar. Meat was seen as a sign of upward mobility by the Boomer generation raised by Depression-era parents.

Today, the United States leads the world in chronic disease (obesity, diabetes, heart disease). Through hair analysis, it has been shown that US citizens have more corn deposits in their DNA than any other country’s citizens, including Mexico, where corn was born.

Something to think about. Know your food, and know its history. This data can’t just be a coincidence.

~TJ


ANNOUNCEMENTS

It’s fire around here, with TONS going on, so be sure to check out the full post below so you don’t miss out. Mark your calendars with the important events coming up!

Our TJ’s GYM 2018 4th Quarter Calendar is HERE!

 


11th Annual TJ’s Rodeo/Community PARTY!

 

 

It’s ALMOST Rodeo time! SATURDAY, NOVEMBER 3rd, 2018 at TJ’s San Rafael.

Start time TBD, but it’ll be 8/9am to 1pm, with a big chunk of that being a PARTY!

REGISTRATION IS LIVE! Just click on the image above to register. Don’t delay–registration closes October 22nd to give us enough time to make teams and plan the workout. Register on your own–we will create evenly-matched teams of THREE (one woman, two men) to take part in THREE workouts over the course of 90 minutes. ALL LEVELS ARE WELCOME! We will design the workouts so every team member has something to contribute, and every team member has a specific role.

Participating the Rodeo is a great way to get out of your comfort zone in the safety of a loving community, and that will be especially true this year. Even if you don’t compete, you’re still welcome to join the community party (RSVP avenue coming soon).

Get ready for an insanely fun day!


TJ’s Gym T-Shirts, Tanks, and Champion Hoodies for the Fall! ORDER YOURS by 9/20/18!

Men’s T-Shirts are back for the Fall! $25.92. Order closes 09/20/2018. Click on the picture to place your order now!

Women’s Tanks are back for the Fall! $28.60. Order closes 09/20/2018. Click on the picture to place your order now!

Hoodies are back for the Fall! $69.61. Order closes 09/20/2018. Click on the picture to place your order now!

Hoodies are back for the Fall! $69.61. Order closes 09/20/2018. Click on the picture to place your order now!


TJ’s Gym LEGENDS FITNESS FOR AGES 60+

We are thrilled to announce our TJ’s Gym Legends fitness program, a new curriculum designed for the needs of 60+ people. We will include work on strength, balance, mobility, stamina, and general functional life movements. Coach Nick is a perfect fit for this work, and we hope you’ll help us spread the word to all 60+ people you know who want to join (existing TJ’s members can join, as well!).

*Inaugural LEGENDS session: Wednesdays and Fridays, October 3rd-November 16th from 10:30-11:30am at TJ’s Gym San Rafael. The work will continue in sessions from there…


Women’s Group with Dr./Coach Allison Starts September 27th! Sign up NOW!

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This will be a great forum for women to come together for a whole bunch of camaraderie and support as we bounce around thoughts on all sorts of topics related to being a woman (fitness, health, kids, work, body image, sleep, nutrition, relationships…). Open to non-TJ’s members, as well, so please spread the good word! We need more bodies to make it a viable group!

Email allison@tjsgym.com with questions or to register.


The MAKE-IT-HAPPEN Fall Lifestyle and Nutrition Program with TJ.

It’s not too late to join in on the fun and progress! Email jessica@tjsgym.com to MAKE IT HAPPEN now.

 

 

 

 

 


YOUTH FITNESS at TJ’s Gym

 

 

 

 

 

 

 

Our new Teen/Tween session started on Tuesday, September 4th. No worries…we prorate for late starts! Here are the details:

Session Dates:  September 4th – October 28th

Session Pricing – 8 Weeks

$176 (one day a week)*

$320 (two days a week)*

$430 (three days a week)*

Please reply ASAP to secure a spot. As always, we also have monthly options available for our year-round teen members.

Fall Schedule
Our current class schedule will always be posted on our schedules page HERE.

*Corte Madera – Monday/Wednesday (ages 12 – 16) 4 pm
*Mill Valley – Tuesday/Thursday (12 – 16) 4 pm
*Corte Madera -Tuesday/Thursday (10 – 13) 4:30 pm
*San Rafael – Tuesdays (12 – 16) 4 pm **(New offering with Coach Nick!)
*Mill Valley – Wednesday 4:00 (12 – 16) – Girls-only **PLEASE NOTE NEW TIME
*Corte Madera – Saturday (12 – 16) 11 am

*Classes expire at the end of the session. Make-ups can happen as needed throughout the session. Schedule subject to change based on registration numbers. Email jessica@tjsgym.com to register.


TJ’s BOOTCAMP!

Bootcamp MV

SOCCER BALLS BENEFITTING KIDS WITH CANCER

All season soccer JFJ Flyer

If anyone in your family needs (or wants!) a new soccer ball, please consider buying this one. 100% of profits go directly to St. Jude Children’s Research Hospital. Just click on the image above to order yours from our great friends at All Season Soccer, THE place to go for all of your soccer needs!


 SOCIAL MEDIA

If you’re on Facebook, please request to join the TJ’s Gym Members Facebook Page (current, active members) for all of our most up-to-date announcements and offerings. You can also follow us @tjsgyms on Instagram.



 

 

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