TJ’s Gym Workouts for the Week 04/30/2018

WORKOUTS FOR THE WEEK


Monday – 04-30-2018

Tuesday 05_01_2018

Wednesday 05-02-2018

Strength – Wednesday -05-02-2018

Thursday 05-03-2018

Friday-05-04-2018

Saturday 05-05-2018

Sunday – 05-06-2018

Sunday 05-06-2018 Barbell

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TJ’s Gym Weekly News 04/25/2018

WEEKLY NEWS FROM TJ’s GYM

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Ella is one of the many young girls/teens who have found a home at TJ’s, thanks to our awesome coaches. We just LOVE the process of helping girls get stronger and fitter. Empowering the next generation through fitness and community is a pretty great gig, and we are lucky to have it! Thanks for allowing us to be part of your journey, Ella!

Message from TJ:

The Week’s Digest:
Here’s a quick review of some of the content we shared and created in the past week.

Diabesity

Your Sit-ups Suck

Back Pain Fix 2.0

Research reveals stronger people have healthier brains

The Corruption of Evidence Based Medicine — Killing for Profit


Some of you are missing good stuff! Some aren’t on social media, and some don’t pay attention because the titles of things aren’t “catchy” enough, or something, or so I’m told. The point is for me to try to put this stuff right under your nose, so it’s hard to ignore. Everyone in our community now gets our blog sent as a weekly newsletter, and it’s our attempt to keep you informed about things that, ultimately, should matter for your health and wellness (not to mention performance and aesthetic).

I know you want it. I know, because of the feedback I get during goal setting sessions, in classes, and while being “boots on the ground” in the gyms all week long. I wouldn’t have that part any other way. I feel an irresistible pull for to be around you people. I listen and apply good ideas and suggestions.

I had a deal with an old mentor of mine: If it’s MY idea, hit pause. If it’s THEIR idea, start researching.

I used to constantly come up with things that I thought you guys would like. It lead to some empty seminars and quizzical looks.  Then, I started asking and listening. I got an earful and suddenly  had plenty of projects.  They really weren’t projects, though. I saw them as ways to help, and I still see them that way years later.

We provide you with useful information. We ask you to get uncomfortable. We ask how we can be of better service to you. All of this comes from a desire to help, somehow, some way.

How can I help you? Email jessica@tjsgym.com to schedule a complimentary goal-setting session with me!

~TJ


ANNOUNCEMENTS


Hoodie Order is BACK!

By popular demand, we are opening another hoodie order! By now you should have seen some of your friends and coaches wearing one of these awesome TJ’s zip-ups. If you want in, you will need to order by May 4th, no exceptions!  Place your order HERE.  Your order will be delivered to your gym of choice the week of May 18th.

INTRO TO HIGH SCHOOL STRENGTH AND CONDITIONING 
FOR FOOTBALL

Limited spots left in this very cool program for 8th-grade, high-school football hopefuls!

TJ’s Gym Lifestyle & Accountability Program (LAP) is now an ONGOING Offering!

$250 for the first 6 weeks of working closely with TJ. Then sort out a plan that works for you! 

This program has become quite popular. TJ has FOUR spots available for next month so act quickly!

Change your life NOW. WHAT ARE YOU WAITING FOR? (Read More…

Want to change your life? Our 6-week program with TJ is a great jump start.  You can start any time. Over the course of the first six weeks of your journey, you will work closely with TJ to get yourself on track to actually achieving some of your most important goals. After the six weeks, you’ll have an opportunity to continue with the next level of the program, or go on your way with the tools and plans you’ve created.

Email Jessica@tjsgym.com to register TODAY!


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 04/23/2018

WORKOUTS FOR THE WEEK

Monday – 04-23-2018

Tuesday 04-24-2018

Wednesday 04-25-2018

Strength – Wednesday -04-25-2018

Thursday 04-26-2018

Friday-04-27-2018

Saturday 04-28-2018

Sunday – 04-29-2018

Sunday 04-29-2018 Barbell Club

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TJ’s Gym Weekly News 04/19/2018

WEEKLY NEWS FROM TJ’s GYM

Message from TJ:

The “Complicated Vortex”

The CrossFit™ prescription for fitness includes the following:

Perform functional movements at a high intensity across broad time and modal domains. 

Eat lean protein, vegetables, some fruit, nuts, seeds, little starch, no sugar.

Sleep, drink water and stretch.
Pretty simple stuff.
This is what I remember knowing about CrossFit™ when I first learned about it.  Right out of the gate, it was hard for me.  Drinking water was hard.  Squatting was hard.  More than 7 hours of sleep was hard.  Slowly but surely, with consistency, things began to change. I lost body fat, I increased my fitness, and I was happy. Then it got complicated.
It started when I was no longer making strides as quickly as I wanted. I wanted less body fat, NOW!  I wanted a heavier Clean and Jerk, NOW!  So, I read stuff and watched stuff and practiced stuff.  More and more and more. Since I was the first one in this community to do this CrossFit™  stuff, my drive for “more” slowly trickled down to others.
We focused on things like damper settings on our rowers, weighing and measuring our food, gripping our barbells with a hook grip, getting the right height of our sneaker heels for lifting. These things became too important in my quest to help others change their lives, because they had become too important in mine. Not optimal.
Things got complicated.  I made them complicated.  I felt responsible to learn everything I could, to know nuances of how to improve times and skills and lifts. I needed (and wanted) to be an expert. At some point, I couldn’t keep up with all the information available.  I felt frustrated, and at the same time my own fitness began to suffer.
So here’s what I did.
First, I asked for help.  I always seek out people more knowledgeable than I am or who are further down the path than I am. Successful people tend to have many things in common. One of them is the ability to keep things simple and consistent.
The second thing I did was clearly define my goals for the next ten years. That took a bit of time and effort, but once I did that, things requiring consistency became much easier. Fitness, diet, sleep etc.  I was no longer standing still looking at an undefined future. Instead, I was seeing the future and reverse-engineering the necessary steps to get there.
I’m pretty good at the process now, and I’m pretty sure I can help you uncomplicate your life, as well.
Let’s talk,
TJ

ANNOUNCEMENTS

The announcement you have all been waiting for!

And the winner of the TJ’s Gym Gym vs Gym vs Gym Competition for the 2018 Crossfit™ Open is……

 

Team Mill Valley Crossfit Open Crew 2018!

The photo above was originally taken by Amy Perl. Each week, Chris Ford added in some photoshop magic to reflect the week’s champions and just to add some fun to the MV Facebook group. 

We had a great time with the friendly competition among gyms. There were loads of great performances, and the overall average athlete percentile rankings across all workouts were as follows:

70.31% (MV)

62.26% (SR)

61.34% (CM)

Thanks to everyone who helped make this year’s Open so fun for our community!

Hoodie Order is BACK!

By popular demand, we are opening another hoodie order! By now you should have seen some of your friends and coaches wearing one of these awesome TJ’s zip-ups. If you want in, you will need to order by May 4th, no exceptions!  Place your order HERE.  Your order will be delivered to your gym of choice the week of May 18th.

Nutrition Workshop with Coach Gabe was a Big Success!

Thanks to Coach Gabe for a great Nutrition Workshop! If you missed it, don’t worry! Stay tuned for information on our next one! If you were there and want help applying the information to YOUR life, let’s get you scheduled with TJ for a complimentary goal-setting session! Email jessica@tjsgym.com to get scheduled!

Photo Credit: Sam Levin

TJ’s Gym Lifestyle & Accountability Program (LAP) is now an ONGOING Offering!

$250 for the first 6 weeks of working closely with TJ. Then sort out a plan that works for you! 

This program has become quite popular. TJ has FIVE spots available for next month so act quickly!

Change your life NOW. WHAT ARE YOU WAITING FOR? (Read More…

Want to change your life? Our 6-week program with TJ is a great jump start.  You can start any time. Over the course of the first six weeks of your journey, you will work closely with TJ to get yourself on track to actually achieving some of your most important goals. After the six weeks, you’ll have an opportunity to continue with the next level of the program, or go on your way with the tools and plans you’ve created.

Email Jessica@tjsgym.com to register TODAY!

 


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 Weekly News – 04/15/2018

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Happy 50th to long-time TJ’s Mill Valley superstar, Brian Urey! And Chris Ford is a t-shirt-making master. #community

WEEKLY NEWS FROM TJ’s GYM

Message from TJ:


This is a fascinating article from “The Hustle.” It spurred on my thoughts for this week’s communication.

The Men Who Took 10,000 Flights
In 1981, American Airlines sold an unlimited lifetime pass. But they didn’t account for fliers like Jacques Vroom.
BY ZACHARY CROCKETT

Three decades ago, 28 lucky bastards managed to snag the greatest travel deal in history, courtesy of American Airlines. It was dubbed the “unlimited AAirpass.”

For a one-time fee of $250k ($560k in 2018 dollars), this pass gave a buyer unlimited first-class travel for life. A companion pass could be purchased for an additional $150k, allowing the pass holder to bring along anyone for the ride.

Mark Cuban, an early AAirpasser, tells us it was “one of the best purchases [he’s] ever made.”

But the unlimited AAirpass had a fatal flaw: it was such a good deal that it ended up costing American Airlines millions of dollars per year — and the company set out to revoke the contracts of its top customers by any means necessary.

I’m bringing this back around to what we I do with people at the gyms wanting help. Bottom line: we need to hold ourselves accountable, and often that means creating a plan and sharing it with someone who will offer that accountability function (me). In order to be helpful, the plan needs to be challenged and questioned and tested. 

I run a business. It needs to profit in order for it to stay afloat and for me to pay my bills. It confuses me when companies celebrate another round of funding when they are not profitable. I have talked with people who run major corporations and have asked about this idea that profit isn’t the goal. Believe it or not, more often than not, they pull out that four-letter word: HOPE.

They are HOPING to secure the next round of funding. They HOPE to be purchased by a larger entity.  Most of the time, they disguise HOPE with words like “goal” or “plan,” but let’s call it what it is…a wing and a prayer.

The AAirpass was exactly that. There was no plan outside of the immediate future. There was no discussion about how the new option would fit into the company’s overall goal. This was a life preserver, a gimmick, to get quick cash with no thought put into the future.

Some bullshit nutrition plan or some random exercise routine or some weekend seminar is not going to solve your problems. Consistency over the long haul in following a smart, well-constructed, well-tested plan is the best option, and everyone knows it. The problem is, that this approach doesn’t deliver immediate results. What it does deliver is a calmness of mind, a rejuvenation of spirit, and a propulsion of physical effort.

Don’t AAirpass your plan and short-change your life.

~TJ


ANNOUNCEMENTS

Nutrition Workshop with Coach Gabe!

TJ’s Gym Lifestyle & Accountability Program (LAP) is now an ONGOING Offering!

$250 for the first 6 weeks of working closely with TJ. Then sort out a plan that works for you! (See above about the importance of accountability)

Change your life NOW. WHAT ARE YOU WAITING FOR? (Read More…

Want to change your life? Our 6-week program with TJ is a great jump start.  You can start any time. Over the course of the first six weeks of your journey, you will work closely with TJ to get yourself on track to actually achieving some of your most important goals. After the six weeks, you’ll have an opportunity to continue with the next level of the program, or go on your way with the tools and plans you’ve created.

Email Jessica@tjsgym.com to register TODAY!

*TJ was on Episode 2 of the West Coast Advantage, a podcast created and hosted by TJ’s Gym Coaches, Arielle and Gabe.  You can listen to TJ’s episode HERE.

*TJ’s recent article about the evolution of nutrition in the world of CrossFit™ at TJ’s Gyms was published in the Daily Email of The Morning Chalkup.  If you missed it, you can find it HERE.


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.


WORKOUTS FOR THE WEEK:

 

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Monday 04-16-2018

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Tuesday 04/17/2018

Wednesday 04-18-2018

Strength – Wednesday -04-18-2018

Thursday 04-19-2018

Friday-04-20-2018

Saturday 04-21-2018

Sunday – 04-22-2018

Sunday 04-22-2018 Barbell


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TJ’s Gym Workouts for the Week 04/09/2018

WORKOUTS FOR THE WEEK


Monday – 04-09-2018

Tuesday 04-10-2018

Wednesday 04-11-2018

Strength – Wednesday -04-11-2018

Thursday 04-12-2018

Friday-04-13-2018

Saturday 04-14-2018

Sunday – 04-15-2018

Sunday 04-15-2018 Barbell

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TJ’s Gym Weekly News – 04/04/2018

WEEKLY NEWS FROM TJ’s GYM


Message from TJ:

My Superpower.

I always feel I can speak from a place of authenticity, because I’ve basically pretty much always been there. I know the ups and downs of parenting, the school calendar, work, life, fitness etc.

If you’re reading this and you’ve been following me for awhile,  you might be expecting a witty tale about something, but that’s not happening today. You see, I’m in a little bit of a contemplative state regarding helping people.

I see you.  You don’t know it, but I do.  I see your struggles and your battles.  I see your eyes and your posture.  I see your attitude and your energy.  I see your happiness and your sadness.  It’s my superpower.  I’m more of an earned-than-given type of superhero.  I didn’t come from another planet or get hit with an accidental dose of gamma rays.  It has come from a life of experiences that will hopefully find their way into a cool book one day.

TJ Bane: Oh, you think the WTF is your ally. But you merely adopted the WTF; I was born in it, molded by it. I didn’t see the light until I was already a man, by then it was nothing to me but BLINDING!  (Sorry, nerd comic book reference).

Having clarity with your superpower (we’ve all got one) takes a ton of work, but once you’ve come to terms with it, you have decisions to make.  Use it, or keep it dormant and nobody needs to know.

I’ve decided to use mine.  I’ve figured out that it’s what I’m built to do, and it’s how I have built my business.  I really didn’t know that going in, and for years I awkwardly shrugged off the comments that I’m good at helping people or that I should do more outreach to people along the lines of basically getting their lives together.

So now I’m doing that.  I’m helping people I see.  I’m pulling you out of groups, I’m tapping you on the shoulder, I’m chasing you down in the parking lot, and I’m writing to you.  Like right now.

You’ve got stuff.  I’ve got solutions and a tool box.  Most importantly, I’ve got my superpower and the desire to help.

Enjoy Spring Break, and when you get back, please get in touch with me. I’ll be here.

~TJ


ANNOUNCEMENTS

Nutrition Workshop with Coach Gabe!

TJ’s Gym Lifestyle & Accountability Program (LAP) is now an ONGOING Offering!

$250 for the first 6 weeks of working closely with TJ. Then sort out a plan that works for you!

Change your life NOW. WHAT ARE YOU WAITING FOR? (Read More…

Want to change your life? Our 6-week program with TJ is a great jump start.  You can start any time. Over the course of the first six weeks of your journey, you will work closely with TJ to get yourself on track to actually achieving some of your most important goals. After the six weeks, you’ll have an opportunity to continue with the next level of the program, or go on your way with the tools and plans you’ve created.

Email Jessica@tjsgym.com to register TODAY!


Winners of our TJ’s Gym + Whole Foods Instagram Contest are:

Carlos Echandy, Amanda Hilton, Chris Ford, Samantha Pinney, and Amy Perl. Congrats, adn thanks for participating! Jessica will be reaching out to you shortly to get you your Whole Foods gift cards!

TEEN/TWEEN CLASSES DURING SPRING BREAK!

Our Spring Session started on Monday, March 5th. Next week (week of April 9th) is our Spring Break. We will be offering classes if we get enough pre-registrations.  Please email jessica@tjsgym.com if you/your teen is planning on attending any of our normally-scheduled tween/teen classes, which can be found HERE. Once we have a critical mass of attendees, will charge you up front at $20/class, with no refunds. Classes will be open to friends with no experience, as class sizes will be quite small.  If we do not have enough sign-ups 24 hours in advance of a class time, there will be no class, and we will contact you to let you know. Please email jessica@tjsgym.com with questions or to register!

Find out more about our ongoing Teen/Tween program…Read more…

Email jessica@tjsgym.com to register for the session. 


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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