Why do I lose fitness so easily?

Fitness, simply put, is the sum of all the things you want your body to do and what it can do. It’s based around a “use it or lose it concept”. Our bodies are meant to survive, which means eliminating the unnecessary to increase our chances of surviving.

When you exercise, you’re providing a reason for your body to adapt. It has a reason for you to be strong, fast, or be able to do more than run across the parking lot. When you stop exercising, it has no reason to keep you fit. That extra muscle that made you strong, fast or able to breathe forever is now a waste of energy.

Think of it like a roommate that paid his bills on time and was totally awesome. However, one day he lost his job and stopped paying the bills, but never moved out and ate your food. That’s how your body views the muscle required to be fit.

Muscle requires energy to have. Not just to use, but its very existence requires more energy from the body just to have it. The body is all about efficiency (lazy) and therefore doesn’t want to spend a single calorie that it doesn’t have to. When you go from exercising 3 to 5 times a week to not exercising at all, your body immediately recognizes it doesn’t have a need to keep the muscle that made you fit and works quickly to get rid of it and increase body fat (your body’s extra storage for hard times).

Losing your fitness is rough, both on the body and on your mental state. It happens to all of us at some point though. Moving across the country, a new relationship you’re enamored with, loss of a job, the list goes on and on. The good news is you can regain your fitness. It doesn’t have to be a permanent loss!

Since your body is all about adapting, you just need to give it a reason to be fit. Do things a fit person would do, you know, like exercise! There’s a whole host of ways you can start such as online workouts you can do from home, joining group classes that are low threat, or even hiring a professional coach to meet you where you’re at. The important part is really just getting started.

Believe me when I say that although getting started sounds difficult, it’s really not. You can always join a friend who’s already going to the gym. You can watch a fitness class to see if it fits with your vibe. You could even sit down with a professional coach and do a No Sweat Intro to discuss your goals and the best options to helping you achieve them.

If you still feel unsure of where to start your amazing turnaround, drop me a message and I’d be glad to help you find the right starting point for your goals!

To Your Success,

Christoph Kettermann

Hidden Gem CrossFit

Can I gain muscle and lose fat at the same time?

This week’s Hidden Gem Hint is one that is open to a lot of debate. For the longest time everyone thought it was impossible. The idea of calories in versus calories out meant you couldn’t build muscle (more calories in than you currently need) while lose fat (fewer calories in than you currently need).

However, we’ve finally realized our bodies aren’t a closed system (think a vacuum sealed box), they’re an open and adaptive system (think a forest). In a closed system the idea that your body will burn X number of calories and if you take in fewer than that number you use energy reserves (body fat). If you take in more calories than you burn you build energy reserves (body fat) and if you’re working out you’ll build new muscle (GAINZ!).

Luckily, our bodies are a million times more complex than that. Your body can prioritize building new muscle over storing fat. It can decide to burn fat while using that burned fat TO support building new muscle. It can do a lot of things we previously didn’t understand. Now, we could dive into the science (believe me, I’d love to go down that rabbit hole), but really it comes down to focusing on a concept I mentioned in a previous article: blue print and building blocks.

Exercise is the blue print for the body you want. The food you eat is the building materials for the body you’ll get. If your blue print is to build new muscle (resistance training such as gymnastics and weightlifting) but you lack the building materials to build new muscle you won’t get very far.

Instead of seeing the building materials as all being the same, we must look at each building material having a purpose. Think of boards versus pipes. We can’t use pipes very well to build walls and I’m pretty sure a sewage system made from wooden planks went out of style centuries ago.

To build new muscle you need two certain building materials in the right amounts: protein and carbohydrates. Protein is the stuff muscle is literally made from. When our bodies lack enough carbohydrates it becomes difficult to use the protein for it’s main job of being turned into new muscle: it’s becomes target to be turned into carbohydrate for energy.

How do you get enough of these two building blocks, have less calories come in, AND not sacrifice the delicious fat from your diet? The answer might surprise you. Let the body convert some protein to carbohydrate. Take enough extra protein in so that there’s enough left over for doing the thing protein is supposed to: build new muscle.

This is where the high protein diet idea comes into play. You ensure you always have enough of the right building materials to do the job you want to do.

How much is enough to do what we want it to do? Well a GREAT place to start is a 30/40/30 split. This is 30% of your calories will come from protein, 40% will come from carbohydrate, and 30% will come from fat. Combine this with doing high intensity weightlifting and conditioning workouts and you’ll see both a decrease in body fat and increase in muscle.

As I mentioned though, this is a great place to START. It will get you from where you are to a better place, however it’s like walking (gets you to where you want to go, but slowly). If you’re wanting to run or maybe even dead sprint to decreasing body fat and increasing muscle you’re going to want a VERY specific diet based on your body.

My advice would be to do a DNA test to figure out which building materials (macronutrients) are best for your goal, hire a professional Nutritionist to zero in the amounts for those building materials, and a expert Personal Trainer to ensure the blue print is flawless for your transformation. The picture in this post is me from February 2019 to June 2019. That’s the speed of transformation when you’re consistent and have professional support!


Always Helping,


Hidden Gem CrossFit


P.S. If you’re wanting to do more than stroll to your goal, click HERE to schedule a free intro with one of our expert coaches or Precision Certified Nutritionists today!

How do I get six pack abs as quickly as possible?


All the time I hear people saying they want 6-pack abs. Often I’m asked about what the shortest way to get them is. It’s truly simple and only one word: consistency.

Not what you were expecting? Well, hear me out. Let’s say getting 6-pack abs is a journey along a straight path. If you walk 10,000 steps along this path you WILL get abs. If you take one step after the other forward on this path it’s guaranteed you’ll get it in the quickest time possible.

However, every time you take a step the side or wander off the path altogether for 200 steps, it will take you longer to get to the end destination. If you completely stop walking the path for large periods of time you may realize you actually turned around and walked the other way!

The road to those 6-pack abs is always the same. Eat just the right amount of food (think Goldy Locks, not too much, not too little). Eat more high quality foods such as lean meats, vegetables, nuts and seeds, some starch (potatoes, rice, pasta, etc), and little to no sugar.

Limit alcohol to 1 to 2 drinks per week (ideally quit it all together) and get at least 7-9 hours sleep a night (muscle grows mostly when we sleep). Start lifting weights at high intensity 3-4 times per week and ensure you do some conditioning workouts 1 to 3 times per week. This will help burn fat and build muscle.

If you want the quickest, most consistent route to that 6-pack I’d recommend you do a DNA test to find out your body’s specific way of exercising for fat loss, monitor your recovery like a hawk with a WHOOP strap, and hire a professional coach to keep you on your path with constant accountability.

Not sure where to start? I’d love to have that conversation with you! Just use the link at the bottom to set up a free intro.


Always Helping,