Double Edge Fitness

DE Update | Week of October 21

• Jacob Wellock

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Unlock the secrets to a seamless podcast recording setup and master the art of clear communication at Double Edge Fitness. I promise you’ll walk away with the know-how to create an uninterrupted home studio experience while navigating the must-have contact essentials for efficient gym communication and secure billing updates. Get the inside scoop on our newly revamped coaching schedule, designed to streamline your fitness planning and keep you informed on who's leading each class. Plus, I share practical tips to ensure your podcast sessions and fitness routines run as smoothly as possible.

As the holidays approach, maintaining a balanced lifestyle doesn’t have to be daunting. Explore actionable strategies for managing your protein, water, and fiber intake to support your metabolic health. I'll guide you on intentional indulgence to avoid unwanted weight gain, and shine a light on the "Chad" workout, honoring a fallen Navy SEAL. Whether you’re aiming to optimize your vegetarian protein intake or gearing up for our fundraising fitness challenge, these insights are invaluable for ending the year on a high note. Let's stay committed to our goals and make sure the hustle of the holidays doesn't throw us off track.

Follow us on Instagram here! https://www.instagram.com/doubleedgefitness/

Derek:

happy sunday. Everybody coming to you from the mini chair once again decided I'm going to set up a recording studio at my house because it is the only place that I can record in silence, in peace, without interruption for the most part, and doing it on Sundays just seems to work well. I think I figured out my mic situation. Mics don't like to record audio when the phone is in airplane mode, so seems silly. But I've also learned how to backup record at the same time, because I once again recorded a full-length video and there was no audio, and if only you could have seen the temper tantrum that I threw because of that. But everybody, get right to it.

Derek:

So start at the top. There are two phone numbers that are important for you all to have in your phone regarding double-edged fitness, right? These two phone numbers do send text messages, right? They are 775-657-9956. That's our main gym telephone phone number. Now, if you call that number, you're going to get a directory to pick, pick a gym, which will either go to mine and my brother's cell phones, but most likely, if you remember, at the gym you have our cell phone anyway. So just go ahead and skip right to the cell phone if you need to call us over some important but that is the main number that we have a text message platform tied to. If you get a text message from that platform, there is a 99.9% probability that that is not some random automated text message. That text message is most likely coming from me personally, but our other coaches will be set up on that platform to be able to use it as a communication tool with members.

Derek:

Now, why Cell phones? We can communicate with also, but on a scale of operation like ours, having everybody's numbers and all the members numbers talk with this software, it's really efficient and effective for us to be able to communicate using this platform for a lot of things. We'll use it checking in. We'll use it to send out any sort of we want to say emergent kind of updates. Hypothetically, power goes out. We can't have class because the good folks at NV Energy don't know when that power is coming back on. We might send out a text message, blast through that number to let members know, so you're not blindsided by that.

Derek:

So if you're getting a text from that number, it will say you can opt out which you can. I get it. It's election season and there's all kinds of BS nonstop, relentless BS coming through the cell service. But maybe our number you don't block, you don't delete, you don't report a spam. You just save it as Double Edge Fitness and we'll try to keep the communication there, important and pertinent to you and your. What do you want to say? Health, I don't know. So we're using that number for the majority of our communication.

Derek:

There's another number you should save now. You can text this number two ways. If you text it, if you text our main gym number, chances. I'm monitoring that pretty much all day long, all weekend long, even to the point that it annoys my family. But I do monitor. That comes right to my cell phone. I keep tabs on it. So chances are you text that number. You'll be hearing from me pretty immediately, just like if you text my regular phone, because it comes to my cell phone, all right, and that is an appendage that's attached to me at all times, which drives some members of my family nuts, but it is what it is. So the other number 646-760-6008.

Derek:

This is a secure mind-body number that is used for billing purposes, right, so you can save this in your phone as mind-body or double-edged fitness billing. That's pretty much the only thing it's going to be used for. It's a way for us to communicate and get billing information securely. It is a new tool added to our gym management software that allows us, say, you need to update your credit card? We can send you a text link securely through this number that will allow you to update your billing information on your profile. It's super easy, super secure, very clean and simple. I've been testing it for a few months and it works pretty perfectly. It's a very, very helpful tool and the people that have tested it with me because I've tested with some members who have had declined or expired credit cards and it worked perfect, super easy to fill out, very secure, goes right to your account information's deleted from the interwebs, updated. So that number 646-760-6008, you might want to store on your phone as double-edged billing. Chances are you won't hear from that number very much. If you do text that number one way, I do check it and I can respond from there. So just know that we I'd like for you guys to save those two phone numbers and maybe not block them, delete them and report them in Spain. Do me a solid there. That's general housekeeping of the week on those two updates.

Derek:

Next update I got to move this up a little bit because we're going to keep the housekeeping. That wasn't all the housekeeping. New coaching schedule rolls out this week, october 21st. Chris is back. She's taking on her new responsibilities and roles this week. With that, I was going to roll out the new coaching schedule sometime in November, but the mental gymnastics I have to do each week to know where people are coaching and this and that and trying to figure it out each week, I'm done with it. I'm over it. So we're going to roll out the new coaching schedule this week.

Derek:

There is a visual of what coaches are coaching what classes. Class schedule has not changed. A visual of what coaches are coaching what classes. Class schedule has not changed. It's what coaches are assigned to what classes at both gyms each week. It is updated on our mind-body, it's updated on our website and I sent out in the newsletter. There is a visual photo of the coaching schedule Okay, classes, what coaches are coaching, what classes. So if you're interested in that, check out. It's there, it's updated, check it out. All right, I think that was the last for the main administrative housekeeping, that little education.

Derek:

We are entering what I like to call eat like shit season. It's when Halloween gets here and then, basically from Halloween, we allow ourselves to consume an astronomical amount of bullshit until we get sick of ourselves. January 1st we have a new resolution. We want to drop some pounds, get fit again, start the whole process over, stop doing that one. But it's inevitable.

Derek:

This time of year, halloween kicks off eat like shit season. I would like to hit you all, and maybe not do that this year, but I'm going to share some tips. So one of the biggest tips I can give you during this time of year is, regardless of how you're going to poison your body, prioritize quality protein intake, no matter what. If there is one macronutrient goal for you to hit each day, get your protein, your required protein intake, in, and then, if you decide to fall off the wagon a little bit, it's not going to be as detrimental One, you're not going to be as hungry, you might not be craving the bullshit nearly as much, but you'll still be setting yourself up for success All right. So if you can prioritize your protein intake, hit your protein goal.

Derek:

And if you need help figuring out what your protein goal is I agree with Dr Peter Atiyah on this it should be one gram of protein per pound of ideal body weight based on health principles. All right, if you don't know what your ideal body weight goal should be or is, you can get a current InBody scan. Go in, get an InBody scan. Talk to your coach, we can guide you. Very happy to do that.

Derek:

I am going to make a video explaining the InBody machine printout to help you understand what your ideal body weight is. So, one gram of protein high quality complete proteins per pound of your ideal body weight all right, do that. Make sure you do that With that. Drink enough water, all right. Take your body weight, multiply it by 0.75 and chances are that's pretty close to the amount of water in ounces that you should be drinking per day. Now, if you're carrying around a bunch of non-ideal body weight, that calculation is thrown off. So again, we figure out your ideal body weight. We can figure out your protein intake. We can figure out how much water you should be consuming. You consume the water. You eat the protein. You're going to do better during this eat like shit than most of the country will.

Derek:

Other things making sure you're getting enough fiber 30 to 40 grams of fiber intake per day. Best places sources of fiber are going to be vegetables, fruits, high quality unprocessed grains and starches. You know potatoes, sweet potatoes, lentils big source of fiber for me, beans great source of fiber. These, getting enough fiber in is going to help keep your gut healthy. Deal with you eating like shit at these parties and you know all the stuff that happens during this time of year. Get enough fiber in, protein in, fiber in.

Derek:

Chances are, during eat like shit season, you're going to consume excess sugar carbohydrates. That probably wouldn't stress too much about your carbs, right. You're going to consume excess sugar carbohydrates. That probably wouldn't stress too much about your carbs, all right. But again, try to limit it.

Derek:

Folks, plan it, be intentional with it. You know you're seeing snacks and treats and crap showing up all over work and friends parties, this and that. Try to avoid the unintentional BS, right. If you are planning on going to your friend's Christmas party, right? Or your friend's Friendsgiving dinner, right, enjoy that dinner, but don't enjoy every single temptation for the two weeks before that dinner. Right. Schedule your episodes of treating your body like trash to a minimal amount. Right. Schedule your episodes of treating your body like trash to a minimal amount, right. So if we can do that and be more intentional in our engagement of terrible choices during this time of year. We're going to be better off when the new year rolls in, right?

Derek:

So those are some of my hot takes tips and tricks on keeping your excess body fat down and developing metabolic syndrome during this time of year. So let's not develop type 2 diabetes, let's not add a tremendous amount of excess body fat and let's not poison ourselves. Let's make good, healthy choices. Maybe slip up once or twice, you know. Thanksgiving Day, maybe go a little ham. Maybe Christmas Day go a little ham. That's twice. Don't do it every single day from Halloween till the New Year. Be intentional. Now I'll stop beating that dead horse. But for 17, going on, 17 years, 16 years. In the fitness industry, I literally see it every single year People who are pretty darn disciplined, consistent, and they fall off a wagon for three months, two and a half months right, it's human nature, but let's not do that, right?

Derek:

Okay, there is a blog post that I posted on our website that breaks down a lot of the important facts behind protein. What is a complete protein? How to get a complete protein, tips and tricks for vegetarians who don't like the high quality, complete, full of leucine protein that's in animal foods. There are tips and tricks. I've seen vegetarians have great success getting enough protein in their diet, but it is harder. There are components that you need to be aware of if you follow a vegetarian diet to optimize your connective tissues Blog on our website there's a link to it in the newsletter to be able to read that blog post and understand protein much more detail than just eating enough protein, eat enough complete protein. And if you're trying to optimize muscle development, you need to make sure you're getting enough leucine and so forth. I break it all down in a blog post. It's on our website, so check it out.

Derek:

November 11th we are doing 1,000 box step-ups. That's Monday, veterans Day. We're doing Chad. Chad is a former Navy SEAL who took his own life. It's one of the tragedies behind men and women who serve PTSD and suicide among veterans is very sad and tragic. So Chad, former Navy SEAL, did take his life by suicide and we join the CrossFit community every year recognizing that on Veterans Day and we do 1,000 box step-ups. There will be more step-ups opportunities in our group class over the next few weeks for everybody to accumulate some volume.

Derek:

I'm going to go ahead and suggest, if you are going to. I hope you're planning on doing Chad, not being a sandbagger and skipping out this year because of some random excuse, but I suggest you get some reps in and you build up a little volume. If it's your first time doing it RXed, we will have patches. Gotta have patches. The RX weight is 45 pound backpack for men, I believe 25 pounds for women. Let me check it out real quick. Got my aid right here. Rx weight for Chad 45 pounds for men, 35 pound pack for women. That is the RX weight doing 1,000 box step ups on a 20 inch box, right? So if you're planning on doing it, I would suggest getting some weekend reps in. Try to sneak some reps in during the week. I wouldn't blow yourself out per se, but I would be intentional in getting some volume in there. I do post my Chad reps that I do in addition to group class on my Instagram. If you want to hit me up and ask me for some training ideas, I am more than happy to give you some programming points that can apply to you specifically and your goal for Chad. Just hit me up.

Derek:

All right, this last week randomly well, not randomly last Wednesday we had 150 meter row as part of an EMOM. I threw out the idea is it possible to go sub 20 seconds? Turns out that's a really hard goal to hit, but it became a thing. People are trying to get the 150 meter row, trying to beat me. Actually, right now my best time is 22.5 seconds and I really don't think at this juncture I can go faster. That's interesting, it's fun. People have thrown down.

Derek:

I did put up a challenge programming channel on SugarWad. Down. I did put up a challenge uh programming channel on sugar wad. It is loading in there. Uh, saturday, yeah, just find it today. If you want to do it, I'll get your score. Just having a little fun screwing around it doesn't? It's one of those deals you can do after a little bit of warm-up, but you're not going to be absolutely wrecked from it, you're going to be just fine. It's a max power output test how much power can you generate in a short period of time on the rower? So, yeah, a little bit of fun. I realize members sending me videos, quite a few people sending me videos of them doing it, going for it, so it's cool.

Derek:

The other thing that I'm doing I'm doing the rogue 1000 pound challenge for the t-shirt. Course, gotta get the t-shirt, but bigger vision here. So I've been thinking about doing this for a minute as part of turning 40,. One of my focuses is to track my strength year over year and there's a perfect way. I mean we're going to test. I want to rip this and that in the gym. Yeah, there's just a little fun thing. I signed up for it, I'm going to do it.

Derek:

It's deadlift, squat and bench. To get the t-shirt, you got to do some video recording of your lifts and there's some rules and stuff and you have to submit it so they can verify your lift. But is your total combined weight of deadlift, back, squat and bench press? And I just kind of want to see where I'm at With those with high quality, confident one rep maxes. I am not going to push my body to the gray area of one rep max attempts. I don't find the risk there to be very beneficial, especially doing all three back to back to back. So I'm probably going to be testing 90, 95% of my one rep max if I had to guess. Again, it's more for fun.

Derek:

I want to track and see my numbers do add up to like 1,090 pounds and it's something I want to track year over year for my own personal fitness and strength goals as I'm getting older and I'm going to. If Rogue does this every year, if we do it as a gym, that's something I want to do every year, kind of around my birthday. Same do my 2000 meter test every year around my birthday. So for every year for my thirties, so from age 30 to 40, around my birthday, I complete a 2000 meter row max effort test. The goal is to always be sub seven minutes for as long and as many years as possible. So I made it through my 30s every single year sub seven minutes. So I'm going to keep doing that to 50 and beyond and just see how long I can maintain sub seven minutes.

Derek:

There's no what do you want to say like benchmark theory behind it. It's a personal goal of mine, but I do think it's applicable to have benchmarks for absolute strength, muscular endurance, vo2, max aerobic capacity and max power output. So I am aggregating a list of what I'm doing as I'm getting older that you guys can play with. Might become a gym thing, I don't know. It is something that I'm doing for my personal health that I want to share with you all on how I'm measuring, benchmarking my fitness along with my health for the long game. So the benchmarks matter, objective data matters, and these are just tools that I'm using, so I'll share them with you guys as I go when I do the challenge. It's going to be the next Saturday that I coach, at Midtown probably, and I will let you guys know on my Instagram page when I'm gonna throw that down if anybody wants to come play. A few people have already signed up and said they're gonna come do it with me. So by all means, make it a community day, have some fun and no listen waits. Last thing, and I swear, this video better have recorded audio. Oh wait, I have a backup audio so we're safe. But last thing, medcon for Hope Got that coming up. Some people have been signing up.

Derek:

This year. We are doing scaled, all right, so we're really trying to make this inclusive because the goal is to spread awareness about teen suicide issue that we have here in Washoe County and bring awareness, support and so forth for that cause. So the more people participating, the better. It's November 16th. How the scale is going to work is you're going to do same workouts, maybe different weights and so forth. As the workouts are released, details will be delivered with those releases. Basically, you're going to be thrown down with the RX people. Everybody's working out together. It's just to have the leaderboard delineate between RX and scaled. We will be doubling up the score for the scaled athletes. So say you're at 50 pounds for and RX athletes at 75 pounds and you finish two seconds apart. So to keep the scoring on the same leaderboard, but the scaled competing and scaled and Rx competing Rx and everybody's going together. We're just gonna times two, the finish time, so everybody's aggregated in their appropriate group for what they do and so everybody can compete together at you know, same heats and so forth.

Derek:

This year, guys, find a partner, sign up for it. It's free to sign up. You're highly encouraged. So you don't get a zero on one of the workouts. You don't want a DNF on one of the workouts to raise 400 or more dollars, all right. That is the fundraising goal. I have no set goal of how much money to raise. I just would like to fill up 10 teams at least in each division and each team raise 400 bucks. That's the goal. So whatever that comes out, all right.

Derek:

You guys, I think, looking through the stuff here, it's all I really got this week A little bit long, but I had to harp on eat like shit season. So let's make sure, as we're going into this, you guys are making healthy food choices, doing the right things, getting your exercise in and optimizing your health during this time of year. There's no reason for us to take 10 steps back over the next three months, with all the hard work everybody puts in day in, day out. So let's not take 10 steps back, right? Love you guys. See you in the gym this week. I'll be at both gyms, just like I have been, and I hope to run into everyone.