Summer Primer: Top 8 Tips to Look Your Best This Year

With the month of June kicking off next week summer is rapidly approaching and people are getting excited for vacations and the outdoors. The GSP Rushfit training camp is an 8-week recipe to shred your body and make your muscles pop in appearance while raising your performance to another level. Summer is only 13 weeks long, and while it isn’t here just yet, would you rather wait and work on your summer body in July and August or get a head start now and show off your prime at the peak of summertime ? Check our tips and get ahead now!



Some people find working out during the daily heat really wears down their endurance and makes it a lot more difficult to focus. We’ve got some suggestions here on what to wear and how to adjust your schedule so that your progress continues uninterrupted.


There are many ways to get outside for cardio, like running stairs and swimming, but there are also many outdoor events to challenge every aspect of fitness and performance within a competitive environment. Whether it’s the Tough Mudder, Warrior Dash, Spartan Race, or just a good old fashioned trail run, find out what’s going in in your area and step up to the challenge. If you do end up completing an obstacle race WE WANT to hear your results because your success is ours and we’re here to support all our RUSHFIT Nation members.


It’s one of the most repeated themes we speak about because it’s one of the most important but overlooked aspects of nutrition and body care in HIIT. Don’t wait until you’re thirsty because by then your performance is already slipping. You know you’re going to sweat buckets and drench your shirts so find out how to keep your system hydrated and your mind on the challenge in front of you regardless of where you go.


One of the newer and more popular drinks on the market is actually an incredible sports drink far superior to artificial processed options. It’s also natural and stocked with benefits you didn’t know you were missing out on. Read our post here on coconut water and how it will boost your performance like you didn’t think possible.


The more you sweat and lose fluids the more electrolytes you need to replace to keep your muscles working at an optimal level. What are electrolytes and what exactly do they do? We’re glad you asked because we’ve got the discussion waiting for you here.

6 & 7. CRAMPS and MORE

If you’re not sweating during RUSHIT you’re obviously not working at an effective intensity. As you work harder and sweat more during the hottest season of the year you’re more likely to cramp at some point while your body adjusts to the conditions. Learn to prevent and deal with muscle cramps here, and how to tell the difference between a minor cramp and something more serious here.


Vitamins are another underestimated group of macronutrients that play a huge role in performance and more importantly in the recovery process as your body repairs the wear and tear on your muscles. What’s the point of working hard during training sessions if you’re not going to prioritize recovery to reap the benefits? You can’t have one without the other, so check out our vitamins post to help you overcome the increased stress on your body.

When you work hard and feel good chances are you’re going to look amazing. This summer work, feel, and look your best and enjoy the benefits of GSP RUSHFIT like never before. Sweaty when you are!


Twitter @gsprushfit


How to Fuel and Sleep 24 Hours Before YOUR Fight

GSP Many people have asked us how to prepare for an event (race, fight, competition) in the precious 24 hours leading up to it. With UFC 158 approaching and Georges looking to defend his title yet again, we’re going to break down the day leading up to a main event and how to manage your diet and sleep demands going in. Ready? You’d better be. This just might be the fight of your life!


If you’ve been training and eating right leading up to the night before and the day of your event, it would be very foolish to change your recipe for success at the last moment. Stick within the foods you’ve eaten all along and certainly adjust your calories, portions, times, or whatever else your routine requires during that time, but don’t add new foods. Think about it: When your body needs to be at it’s ultimate prime and 100% focused, do you really want to experiment and risk indigestion, nausea, or cramping? Didn’t think so.



The deciding factor in exactly what and how much you eat on the day of an event is really the kind of event; is it a longer 90+ minutes endurance event, or is it a shorter high intensity bout that lasts 45-90 minutes? If you’re going for endurance, hydrate throughout the day and eat more carbs in the form of complex carbs and starches (whole grain pastas, brown rice, check the Nutrition Guide for more) 3-4 hours before your event, much like you would for training. If it’s a high intensity activity, you’ll want more simple sugars (fruit, honey, etc) with some complex carbs to balance your energy needs 2-3 hours beforehand. The key is to have a relatively empty stomach with enough glycogen in your muscles at the start of your event so that you are neither hungry nor bloated during your workout. Emphasize carbs, moderate protein, avoid fats and oils. Same as you would pre-workout.

It sounds more daunting than it is. If you can eat right for your training, follow the same steps for competition. If you’ve eaten garbage for months, changing your diet the week of your event won’t help and will probably backfire. After all training is just the practice that leads up to the challenge. Aside from time management you shouldn’t have to make any other changes to your diet.



8 hours, 8 hours, 8 hours, 8 hours… You’ve heard it over and over and you know the value of a full night’s sleep. But what happens if you’ve got an event that starts later in the evening (for example 8 or 9 pm) like many UFC Championships do? There are one of two ways to handle this. Some athletes will start adjusting their sleep and training patterns a week or two in advance so their body clocks are more in tune with their schedule. They might stay up later the night before so in turn they sleep longer the next morning and start their day later. It’s more like shifting your schedule than changing the routine.

Others will maintain the same times for getting up, but rather than wait out a long day, they’ll use a power nap midway through to catch a small recharge and sharpen their focus for the evening. If this is your first major event or first time competing in the evening it’s a good idea to try out both methods a month or two in advance to see which is easier for your body to handle rather than experiment and hope you get it right.

If it’s an early morning event, change your sleep pattern to factor that in, and make sure you get up early enough to have time to eat and digest at least a small meal beforehand. Don’t risk several months of training and 8 weeks of battle camp by guessing. Get it right ahead of time, and sleep well either way knowing you’ve got the plan for success.



You might be running a marathon, completing and adventure race, cycling for a charity, or fighting a contender for the UFC Championship. Regardless of the event and your competition, fueling and sleeping the 24 hours before an event can seem like a task unto itself with all the hype, travel, attention, anxiety, excitement, and new surroundings. Much like the keys to a successful HIIT program require sticking with your routine and seeing it through, the keys to a successful competition dictate following the same recipe that brought you there and has worked all along. Adjust sleep and eating for time and for portions if need be, but otherwise relax, breathe deep, and unleash you inner beast. The biggest challenge will be to remain mentally focused to maximize your physical performance. Do you want to feel heavy and sluggish at the start of a 10 mile run? No. Do you want to be distracted by hunger while dodging fists and elbows in the ring? Probably not. Remember that mental and physical performance depend on each other so don’t risk victory by upsetting your approach at the last minute. Stick with the reipce for success. If it works for GSP, it’ll work for you. Tap in to your inner strength, you’re worth it. Sweaty when you are!



Twitter @gsprushfit


3 Easy Ways to Sweat Outside this Spring


It’s that time of year when we set the clocks forward and gain that extra hour of daylight. March also brings the beginning of SPRING, so today we’ll look at three real easy ways to take your training outside and get the most of your functional fitness outdoors.




Recreational sports leagues are an easy way to get outside and display some of your newfound physical prowess. We’ve talked about the relevance of Rushfit for rugby here because GSP Rushfit is a great HIIT program not just because it shreds weight and forges your body into the best shape of your life but because the functional fitness aspect and all the balance and agility work you’ve done pay off in improved coordination and body control. Consider other sports such as flag football, volleyball, basketball, baseball, soccer, ultimate, or anything else that requires you to move and sweat for 90 minutes.


When you’re not busy wheezing for air or gasping for breath you can actually focus on the game at hand and enjoy dominating the opponents in lesser condition. There aren’t many sports that carry a pace equal to or higher than the tempo in GSP Rushfit so you should relax knowing your prime conditioning and stamina already give you a big advantage over the competition.



Cardio is on your schedule during the program but it is just as important to keep up when you’re finished. Anything you can do for cardio indoors at a facility can be done outside, most often with much greater variety. Trail running is a nice way to get off the beaten path and force you to pay attention during long runs. If cycling is more your style, try mountain biking or road biking for distance. Something as basic as hiking can take you out of your comfort level without requiring a lot of equipment or preparation.

For a higher burn and more intensity, try rowing on the water or rent a kayak for the day. Stand up paddle boarding has caught on in many cities, find out if yours is one of them and attack your core and shoulders/arms in a way you never thought possible. You can even do something as low key as yoga or stretching in the park. The options outdoors are almost limitless, so just get out there and sweat.



What better way to fuel your competitive spirit and conquer another goal than competing in an outdoor adventure race and winning? We’ve written extensively in the past about such well known races as Tough Mudder, Spartan Race, and Warrior Dash. They are all an excellent idea to test your fitness and show off all the hard work you’ve done while getting down and dirty. Read the article and find out what’s happening in your area this spring. Cardio doesn’t have to be the same-old same-old boring routine each time. Set your goals high, then beat them every time.


Twitter @gpsrushfit


RUSH the Outdoors

          Alternative races and obstacle-based competitions such as Tough Mudder, Spartan Race, and Warrior Dash are becoming more popular as people head outdoors for spring and summer to find new competitions outside traditional sports. These challenging events test endurance and will power while pushing racers to their max capacity. Even though these events are running-based, running is actually just one small component of what goes on. The rest is pure functional fitness.


Much like we talk about in the Rugby post, the physical conditioning you earn by completing the RUSHFIT training camp is a great way to prepare for one of these events.  The setup for most of these is basic. Once the course distance is established, obstacles are setup ranging from mud crawls to monkey bars to wall climbs, tire flips to fire jumps to rope swings, and hopefully a rainy day to make things dirtier and more fun. Balance, strength, agility, endurance, speed… Think of it as RUSHFIT on the run. The challenges keep you alert and engage every muscle from every angle in almost any position you can imagine.


You’ll be much less likely to suffer injuries by the difficulties thrown your way when   racing in top shape both physically and mentally (never underestimate the importance of focus in competitions like these).  Always check with your official events provider for important knowledge, disclaimers, and a clear idea of what you’re up against.  If it’s your first time, determine if there are different levels of difficulty. If you are a seasoned vet, let it rip!  Find out the time range of top competitors and set your goal high.  The first word in functional fitness is FUN.  Take everything you’ve learned at home and unleash your great shape on the great outdoors.  Getting dirty will feel amazing.


Don’t forget the proper fuelling guidelines on the day of your competition. Prepare like you would for a serious workout.  After RUSHFIT you’re prepared for intense physical challenges so relax and focus on the course in front of you.  Have a friend take a before and after picture here too.  Chances are you won’t look the same but you’ll have a new victory to show for.  Now prove it!


As always, let us know about your experience and share your success with us!