August is here, which means school will be starting back up again soon! Fall is always an exciting time for a fresh start. The weather cools down a bit and we get back to our routines. If you’ve been extra busy this summer, that’s awesome! We can’t wait to welcome you back to CFD. 🙂
I came across a good email about summer vacations and getting back on track when we return. Here’s an excerpt from “Train Hard” …
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CREDIT: Gabe Yanez, Train Hard
First day back from a quick trip, and I’ve got an important reminder for anyone chasing body-composition goals while juggling summer travel.
MY MONDAY WEIGH-IN before travel: 171 lb
THURSDAY WEIGH-IN (after 2-day trip): 177.5 lb
Six-and-a-half pounds in 48 hours feels brutal, but here’s what actually moved the scale:
- Water retention – extra sodium (so much chips and salsa) + carbs (tacos, dessert) pull water into muscle and skin.
- Food “in transit” – high-fat meals (carnitas, cheese on everything) digest slowly; the last few travel meals are probably still on board.
- Stress + inflammation – flights, late nights, travel stress spike cortisol, so you hold even more water.
What didn’t change:
- Body-fat: you’d need ~23,000 surplus calories to store 6.5 lb of fat — impossible in 48 hrs.
- Muscle: measurable loss takes a full week (or more) of ZERO protein and ZERO training.
Even a whole week of vacation overeating rarely adds more than 1–2 lb of real fat. The rest flushes out once normal habits return.
The worst reaction to a sudden scale spike is letting that number push you to either abandon your goals altogether or swing to an unsustainable crash diet or “punishment” workouts to undo the “damage” that never really happened.
THE 48-HOUR RESET
- Basics: Protein before 9 a.m., whole foods the rest of the day.
- Hydrate hard: 100 oz water + electrolytes to flush sodium.
- Move: Get back to training or just make sure you get 8-10k steps
- Sleep: At least 7 hrs to drop cortisol and swelling
Do those four and the scale usually settles back within 24-48 hours.
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Our Bring a Friend Week is coming up! Aug. 11 through 16, any of your family members, friends, acquaintances or strangers 😉 may try out CFD for free. Friends can register for their class(es) by clicking here. We can’t wait to welcome some new faces! Let’s grow CFD together!
Let’s look at this week …
Workouts of the week:
Monday – 1RM C&J; Wallballs, Bike, C&J
Tuesday – Burpee box jump overs and running; TGU
Wednesday – 1RM DL + Max Broad Jump; TTB, DL, HS Walk, RMU (a little bit of everything)
Thursday – Row & Bench; Upper body Mini-Pump
Friday – HS Practice; DU and Snatches
Saturday – Run and Sandbag fun! 🙂
Sunday – Open Gym
