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Tip and Challenge Wednesday, May 3rd.

Good morning everyone!

I hope you all crushed the push up challenge yesterday and are ready to go after a new challenge today.

Keep in mind, these challenges don't need to take the place of an existing fitness routine you have. Just add them in as a special challenge on top of what you are doing. If these challenges are all you are doing, great job and keep going!

For those looking for more, don't forget that I design specialized/individualized programming so if you're interested in working one on one with me, shoot me an email at

Tip: While cardio might seem like the best way to burn fat, it's not. Treadmill work or elliptical work are only burning calories while you are doing it. The best way to burn fat and create lean muscle is resistance training. Resistance work tears the muscle fibers and as you rebuild you are burning calories. This means around the clock caloric burn. Now while the tip seems anti cardio, there is a need for fitness training as well but I prefer something called HIT training. Think 20 reps squats or hill sprints. Maximum output with a high heart rate. Think of the difference between Olympic sprinters who have a very muscular frame and long distance runners who seem to have zero musculature.

Challenge: Back to hill sprints today! But weighted. Grab a weight vest, dumbbells, a sandbag and do the following 20 Hill Sprints followed by 20 squats. This should take about 15-30 minutes depending on your conditioning level and will be an intense session for sure!

Do Well Be Well,


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Welcome to Gorilla Pit Athletics

Welcome to Gorilla Pit Athletics, the fitness blog and company of founder, Ty Phillips. You will find daily fitness challenges, eating tips, technique tips, advice, and hopefully some inspiration to start the journey of getting fit.

Daily tip:Start your morning with 20oz of warm water. Drink it first thing and 20-30 minutes before you eat. 
Today's challenge: Do 20 squats every hour on the hour up until the hour before bed time. If you do this easy step, you should be able to get in 200 plus squats in a day.

Add a comment below and let me know if you did the challenge and how you feel!

Do well! Be well!