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Dear TriumFit Fam,

Referral Reward: Refer "The TriumFit Community" to just 3 friends & get one of my training plans for free ($20-$35 value). Just reply to this email with subject line: "Newsletter referrals" and list the emails of your 3 amigos, and I will add them manually! (Ideally you tell them how awesome it is first, of course...)

Now you have a proper training plan for the body you want to get your swagger back.

Champions League Updates:

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The TriumFit Champions League is my paid fitness accountability group for individuals looking to GET AFTER their goals, but more importantly GIVE BACK at the same time. 10% of your membership dues go to GiveDirectly.org, so every goal is funding global change!

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Roster (Competitor tier) = private Discord group

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1) Chester is committing to 30 minutes of activity, 4x a week

2) Gary wants to do 10 pullups & 10 min. hang-board, or climb a 5.10 (gym or outside)

3) AJ wants to eat less calories, 1 hour Cardio & 50 push ups everyday

4) Lindsay wants to walk 7,500 steps every day this quarter

5) Marcus is committing himself to train jujitsu 4x a week, ruck and lift

6) Greg wants to go gymnast style and do a tuck planche for 1 minute, work up to more time and bring legs out

7) Kurt is into golf, he has not filled his sheet out yet. But I am assuming it is to make the PGA cut!

8) Becca's goal is to move her body for 20-30 minutes every day this quarter and gradually work her way back into the gym!

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The Standings:

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A bit of radio silence from Becca, Gary (he's injured), Chester (he's been in Japan), Kurt and Lindsay (busy trying to become mayor of Tacoma).

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I would say Greg is doing the best so far! Very consistent, he event sent me some of his progress videos which are looking niiiiiiice.

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Greg is going strong on calisthenics this quarter

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AJ is staying fit and working towards his first 2 pullups! Also, happy pre-bday my guy. Killing it!

My goal is to complete a 5k in under 19 minutes, and my daily action is to complete my daily sprint challenge, 1 track workout, 1 tempo run, and 1 long run a week!

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My baseline test was 20:05 on a track on July 1st.

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My updated 60-day assessment was 19:58 August 5th, on the track on base.

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​Check the video out here:​

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The stakes for me are: if I succeed I will donate $250 to GiveDirectly.org

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If I fail I will buy a pack of cigarettes and smoke one on camera...that should be motivating enough.

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I got a tip from Leah from RunClub about a potentially fast course. It is where she did her Independence Day 5k in Tacoma, some decent downhills! I might have to give that a shot...

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Want accountability towards your next fitness goal? Check the link below

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Charity Challenge Updates:

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Last month:

I finished the 4th of July "Feast and Fast"

Thanks to all who came out to support that day: Kenzie, Reez, Thomas, John, Olu, Lindsay, Linday's friend, and Andrew.

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Thanks to the restaurants who hosted us:

1) Side Piece Kitchen (best cheesecake in Tacoma)

2) Lizzie Lou's (amazing french toast)

3) IHeartMacNCheese (who doesn't love mac)

4) Dirty Oscars Annex (best damn fried chicken and steak I have had)

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​Here was the final video:​

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This month:

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No federal holidays in August, but that will not stop the TriumFit train!

I am doing a new one this year called "Suffrage Swings"

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It is a way to honor "women's equality day" which is on August 26th.

The idea is to pay tribute to the 19th amendment, passed in 1920 that granted women equality of the vote.

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To that end. I am hosting a LIVE Instagram Fitness Contest. A way you can EARN your spot in the TriumFit Champions League.

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Awards will go to top Male and Female time.

Also, fun awards for BEST OUTFIT and BEST OVERALL VIDEO

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The task (should you accept it):

19 rounds of 20 kettlebell swings FOR TIME.

If you are <175 lbs you use a 35 lb KB

If you are 175-200 lbs you use a 53 lb KB

If you are 200+ lbs you use a 71 lb KB

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Next month:

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Looking forward to September where I have one of my most meaningful charity challenges for me, as my dad was a career firefighter for 38 years!

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The 911 Tower Challenge is a doozy.

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110 flights of stairs (~2,200 steps) to honor the fallen firefighters and first responders from the September 11th Terror Attacks on the World Trade Center.

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I will be completing the challenge on September 13th, time TBD at Stadium High Stairs.

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Gold division = 110 flights (~37x up a flight at Stadium high) with 71 lbs of a Ruck on

Silver division = 110 flights of stairs on a stairmaster or outdoor venue (no Ruck or added weight)

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• Pay $50 for any event to be registered as a "TriumFit Athlete" (as always, 50% of the profits are donated to charity)
• Also, there is "Pay what you want" selection now, so if you don't want to be an official TriumFit Athlete, you can participate for as little as $1!
• Buy all 7 challenges and get 1 challenge FREE

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"TriumFit and Chill" Upcoming Dates

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TriumFit and Chill is a bi-monthly social hang and "Active Recovery" after RunClubs in Tacoma, WA. We meet at the Lion's statue in Wright Park and get some stretching in, pullups if you are feeling frisky, and enjoy each other's company with conversation games to build real connection.

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The only ask is that you should bring a nostalgic 90's snack and drink combo! +1 if you bring a friend :D

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I hear Asaph is going to be doing some boxing in the part at noon right before T&C, so we should have a good turnout this time! Also, my buddy Sam is in town from LA, that is gonna be dopeeee.

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The next dates are:

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8/10
8/24
9/7 (only date in September, due to travel)

10/12

10/26

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p.s. If you paid for and completed a TFC event, make sure you're on the list below. This is an editable document for you to keep track of your completion times after each event, to see how your fitness is improving!

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p.p.s. I love you. Let's set up a time to walk and talk. Like on the phone. Using our phones...as phones. Wut.

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The Training Plans below are just for your general fitness improvement.

You don’t have to record yourself doing them, sign up on any form, or do anything specific related to the actual TFC Charity Challenges above!

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Be Triumphant,

Chief Challenge Officer