Thursday 12/12/2019


We’re going to take a month to teach you everything you need to know (and what you need to ignore) to improve your nutrition and achieve your body composition goals.
Then we’re going to take another month and give you specific ( 1 on 1) action steps and guidance to make sure you can implement these simple behavioral changes for the long term.
I don’t care how often or how hard you’re working out, YOU CAN NOT OUT TRAIN A BAD DIET and you will not hit your goals if you don’t get your nutrition squared away.
This is a partner challenge, meaning you’ll be partnered up with someone to do fun (and prize winning) mini challenges, swap prepped foods, and most importantly hold each other accountable.
If you partner with someone that isn’t a member at Loco you’ll save $70 on your registration.
We want to help the people in your life who are important to you. Eating better is much less intimidating to non gym-goers than dragging them to a class. Hence the referral price.
All you need to do to sign up is click this link ( OR write you and your partner’s name down on the sign up sheet at either gym. If you can’t find a partner from your life outside Loco post in this group and see if anyone is interested.
You came to Loco to workout because you felt like you needed an expert. Maybe you weren’t sure on form for certain movements, or didn’t have a program to follow, or you needed someone to hold you accountable.
Nutrition is no different. Don’t think you can ‘figure it out’ on your own. You don’t roof your own house, you don’t change the transmission in your own car, and you damn sure shouldn’t guess with your most valuable asset…YOU!
I bet before you started here you weren’t sure if paying all that money for a gym membership was worth it. What can we do at Loco that you can’t do at planet fitness? Hell, we don’t even have a tanning bed.
The thing is it’s not the equipment you need. It’s not even the knowledge our coaches have that’s truly valuable. You can find all that info and more on the internet.
What you need is someone to tell you what step to take next. Someone to sort through all the BS. Someone who knows your goals and gets you to take ACTION on achieving them.
That is what a coach does, and that is why our service is more valuable than a ‘normal gym’.
If you’ve been around Loco for a while, I hope I’ve earned your trust as a coach. Sign up for this challenge. You won’t regret it and your summer body will thank me.



A) Drop Shot

Deadlift 275/185
Box Jumps 30/24

B)  Core Finisher

4 Rounds For Quality
8 Single-leg V-up alt.  (ea/s)
30 sec Flutter Kicks
10 Kb Deadbugs (ea/s)
30 sec Hollow Rocks

Strategy and Briefing:  

Work to move fast in this Full Body Burn, but realize the heavy weight will slow us down. Perform high quality reps on every set — do NOT force unbroken sets. Take a break any time you feel fatigue kick in. Move straight through on the Box Jumps, breathing consistently throughout. Finish strong & fast, with Deadlifts smooth all the way to the end.

Levels Consideration: Deadlift, API, Neuro and Core

Goal: Sub 10 min


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