Gym Anxiety and Fear of Crossfit: Understanding and Overcoming

Entering a gym can be intimidating for many, especially when faced with the prospect of trying something as intense as CrossFit. The combination of gym anxiety and the fear of CrossFit can be overwhelming, but understanding these feelings is the first step towards conquering them. In this article, we delve into the reasons behind gym anxiety and the fear of CrossFit, providing insights and strategies to overcome these obstacles. Whether you’re a beginner or a seasoned fitness enthusiast in Lomita, this guide aims to help you navigate through your apprehensions and embark on a fulfilling fitness journey.

The Impact of Gym Anxiety

While the thought of stepping into a gym may excite some, for others, it can trigger feelings of unease and self-consciousness. Gym anxiety is a common phenomenon characterized by fear and apprehension associated with the gym environment, exercising in front of others, or trying new workout routines. This anxiety can manifest in various ways, such as:

  • Feeling intimidated by the presence of experienced gym-goers
  • Comparing oneself to others and feeling inadequate
  • Worrying about not knowing how to use equipment correctly
  • Fearing judgment or ridicule from peers

These feelings of gym anxiety can be a significant barrier to achieving fitness goals and may lead to avoidance of the gym altogether. However, it’s essential to recognize that many individuals experience similar emotions and that there are strategies to cope with and overcome gym anxiety.

Understanding the Fear of CrossFit

Within the realm of fitness, CrossFit stands out for its high-intensity workouts, sense of community, and emphasis on functional movements. While CrossFit has gained popularity for its effectiveness in improving strength and endurance, the fear of CrossFit is not uncommon among those who are unfamiliar with this training methodology. The fear of CrossFit may stem from:

  • Apprehension about the intensity of the workouts
  • Concerns about the risk of injury associated with complex movements
  • Feeling overwhelmed by the competitive nature of some CrossFit classes
  • Comparing oneself to more experienced CrossFit athletes

These fears can be daunting but are not insurmountable. With the right approach and mindset, individuals can gradually acclimate to CrossFit and discover its many benefits.

Strategies to Overcome Gym Anxiety and Fear of CrossFit

Whether you’re dealing with gym anxiety, the fear of CrossFit, or a combination of both, there are several strategies you can employ to navigate these challenges:

  • Start Small: Begin with low-intensity workouts or introductory classes to familiarize yourself with the gym environment.
  • Seek Support: Consider working with a personal trainer or joining group fitness sessions where you can receive guidance and encouragement.
  • Focus on Yourself: Remember that everyone has their own fitness journey, and the only person you need to compete with is yourself.
  • Set Realistic Goals: Establish achievable fitness goals that align with your abilities and gradually progress from there.
  • Embrace Learning: Approach CrossFit with a growth mindset, viewing challenges as opportunities for growth and development.
  • Build Confidence: Celebrate your small victories and improvements, no matter how incremental they may seem.

By implementing these strategies and approaches, you can work towards overcoming gym anxiety and the fear of CrossFit, allowing yourself to fully experience the transformative power of fitness.

Final Thoughts

It’s natural to feel apprehensive about new experiences, especially when it comes to fitness and exercise. However, by acknowledging your gym anxiety and the fear of CrossFit, you are already on the path to overcoming these obstacles. Remember that everyone starts somewhere, and progress is achieved through persistence and dedication.

Whether you’re in Lomita or beyond, the journey to a healthier and stronger you begins with taking that first step, no matter how small it may seem. Embrace the challenges, celebrate your victories, and above all, believe in your ability to conquer your fears and achieve your fitness goals. You’ve got this!

The Benefits of CrossFit for Older Individuals

As we age, staying active and maintaining a healthy lifestyle becomes increasingly important. CrossFit, a high-intensity fitness program that combines elements of weightlifting, aerobic exercise, and bodyweight movements, has gained popularity for its effectiveness in improving overall fitness levels. While some may think CrossFit is only for the young and ultra-fit, it actually offers a wide range of benefits for older individuals as well. In this article, we will explore how CrossFit can be particularly advantageous for seniors in Lomita.

1. Improved Strength and Flexibility

One of the key benefits of CrossFit for older individuals is the improvement in strength and flexibility. As we age, muscle mass tends to decrease, leading to weakness and a higher risk of falls. CrossFit workouts are designed to target multiple muscle groups through functional movements, helping older adults build strength and improve flexibility. This can greatly enhance overall mobility and quality of life.

  • Strengthens muscles and joints
  • Enhances flexibility and range of motion
  • Reduces the risk of injuries

2. Cardiovascular Health

Regular cardiovascular exercise is essential for maintaining heart health, especially as we get older. CrossFit incorporates high-intensity interval training (HIIT) routines that elevate the heart rate and improve cardiovascular endurance. For older individuals in Lomita, this can lead to a reduced risk of heart disease, lower blood pressure, and better overall heart function.

  • Boosts cardiovascular endurance
  • Improves heart health
  • Increases metabolism and aids in weight management

3. Social Connection and Community

Joining a CrossFit gym in Lomita can provide older adults with a sense of community and social connection. Group classes and team workouts create a supportive environment where individuals can motivate each other and build friendships. This social interaction not only makes exercising more enjoyable but also contributes to overall mental well-being.

  • Encourages social interaction
  • Creates a supportive community
  • Boosts mental health and emotional well-being

4. Cognitive Benefits

Engaging in challenging physical activities like those found in CrossFit can have positive effects on cognitive function. CrossFit workouts often involve functional movements that require coordination, balance, and mental focus. For older adults, this can help maintain cognitive abilities, enhance memory, and promote overall brain health.

  • Stimulates cognitive function
  • Enhances memory and focus
  • Supports brain health and mental acuity

5. Adaptability and Scalability

One of the great aspects of CrossFit is its adaptability to different fitness levels and abilities. CrossFit workouts can be scaled to suit individual needs, making it accessible for older adults with varying levels of fitness and mobility. Experienced coaches can modify exercises to accommodate limitations and ensure a safe yet challenging workout for seniors.

  • Customizable for different fitness levels
  • Allows for individualized modifications
  • Promotes gradual progress and improvements

6. Functional Fitness for Daily Living

Many of the movements and exercises in CrossFit mimic everyday activities and promote functional fitness. For older individuals in Lomita, this means gaining strength and endurance that directly translate to improved performance in daily tasks. Whether it’s lifting groceries, climbing stairs, or playing with grandchildren, CrossFit can help seniors stay active and independent.

  • Enhances functional strength and mobility
  • Improves performance in daily activities
  • Supports independent living and longevity

7. Motivation and Accountability

Consistency is key to seeing results from any fitness program, and CrossFit provides a motivating environment that encourages regular attendance and commitment. The group dynamics, goal-setting, and friendly competition in CrossFit classes can help older individuals stay motivated and accountable in their fitness journey. This support system can lead to greater adherence to a workout routine and ultimately better outcomes.

  • Fosters motivation and commitment
  • Provides accountability and support
  • Encourages goal-setting and progression

Overall, CrossFit offers a holistic approach to fitness that can benefit older individuals in Lomita by improving strength, flexibility, cardiovascular health, cognitive function, and overall well-being. If you’re a senior looking to stay active, healthy, and connected in a fun and dynamic fitness community, consider trying CrossFit. Consult with a fitness professional or healthcare provider to see if CrossFit is right for you, and experience the transformative effects it can have on your life.

Embracing CrossFit: Conquer Your Fears and Reach Your Fitness Goals

Are you intimidated by the intense workouts and strong community vibes that come with CrossFit? In Lomita, many individuals may feel hesitant to try CrossFit due to misconceptions or fears about its challenges. However, stepping out of your comfort zone and giving CrossFit a chance can lead to incredible physical and mental transformations. Let’s explore why you shouldn’t be afraid to dive into the world of CrossFit and how it can benefit you in ways you never imagined.

The Myths Surrounding CrossFit

Before we delve into the reasons why you should give CrossFit a chance, let’s debunk some common myths surrounding this popular fitness regimen:

  • **Myth 1:** CrossFit is only for elite athletes and fitness fanatics.
  • **Myth 2:** CrossFit is dangerous and leads to a high risk of injury.
  • **Myth 3:** You need to be in top shape to start CrossFit.

Why CrossFit Is Worth the Try

Now that we’ve addressed some misconceptions, let’s dive into the reasons why embracing CrossFit can be a game-changer for your fitness journey:

1. Community Support

One of the standout features of CrossFit is the strong sense of community it fosters. In a CrossFit box, you’re not just another face in the crowd; you’re part of a supportive network of individuals cheering you on every step of the way. The camaraderie and encouragement you’ll experience in a CrossFit environment can help you push past your limits and achieve more than you ever thought possible.

2. Scalable Workouts

Contrary to popular belief, CrossFit workouts are highly scalable to accommodate individuals of all fitness levels. Whether you’re a beginner or a seasoned athlete, CrossFit workouts can be adjusted to match your current abilities and gradually increase in intensity as you progress. This scalability makes CrossFit accessible to anyone willing to put in the effort, regardless of their starting point.

3. Functional Fitness Benefits

CrossFit focuses on functional movements that mimic real-life activities, helping you build strength, agility, and endurance that translate into improved performance in your daily activities. From lifting groceries to chasing after your kids, the functional fitness gained through CrossFit will enhance your overall quality of life and make everyday tasks feel easier.

4. Constant Variation

One of the reasons why CrossFit is so effective is its emphasis on constantly varied workouts. By mixing up the exercises and intensity levels, CrossFit keeps your body challenged and prevents plateauing. This variety not only keeps things exciting and engaging but also ensures that you continue to make progress and see results over time.

Overcoming Fear and Taking the Plunge

Now that you understand the benefits of CrossFit, how can you overcome your fear of trying it out? Here are some tips to help you take the first step:

  • **Start Slow:** Don’t feel pressured to jump into the most intense workouts right away. Start at a comfortable pace and gradually increase the intensity as you build confidence.
  • **Focus on Form:** Prioritize proper form and technique over speed or heavy weights. This will not only reduce your risk of injury but also set a strong foundation for future progress.
  • **Set Realistic Goals:** Define clear, achievable goals for your CrossFit journey. Whether it’s mastering a specific movement or improving your endurance, setting milestones will keep you motivated and focused.
  • **Embrace the Learning Curve:** Remember that everyone starts somewhere and that progress takes time. Embrace the learning process, celebrate small victories, and don’t be discouraged by temporary setbacks.

Join the CrossFit Revolution in Lomita

If you’re ready to conquer your fears and experience the transformative power of CrossFit, look no further than our gym in Lomita. Our experienced coaches and welcoming community will support you every step of the way on your fitness journey. Whether you’re looking to lose weight, build muscle, or simply improve your overall health, CrossFit offers a holistic approach to fitness that will challenge and inspire you.

Don’t let fear hold you back from reaching your full potential. Step out of your comfort zone, embrace the unknown, and discover what you’re truly capable of with CrossFit. Join us at our Lomita gym and unlock a fitter, stronger, and more confident version of yourself!

The Benefits of Red Light Therapy, Sauna, and Compression at Restore Wellness

As a fitness enthusiast in Lomita, you’re always looking for ways to enhance your workout routine, optimize recovery, and improve overall well-being. Incorporating red light therapy, sauna sessions, and compression wear into your fitness regimen can offer a myriad of benefits that can help you achieve your fitness goals more effectively. Let’s delve into how these three modalities can support your fitness journey in Lomita.

Red Light Therapy: Enhancing Recovery and Performance

Red light therapy, also known as low-level laser therapy or photobiomodulation, involves exposing the body to red or near-infrared light to stimulate healing, reduce inflammation, and improve recovery. This non-invasive treatment is gaining popularity among athletes and fitness enthusiasts for its ability to enhance performance and accelerate muscle repair.

  • **Benefits of Red Light Therapy:**
    • **Accelerated Muscle Recovery:** Red light therapy can help reduce inflammation and oxidative stress in the muscles, leading to faster recovery after intense workouts.
    • **Improved Circulation:** By increasing blood flow to the muscles, red light therapy can enhance nutrient delivery and waste removal, promoting better overall muscle health.
    • **Enhanced Performance:** Regular sessions of red light therapy may improve muscular endurance, strength, and athletic performance over time.

Sauna Sessions: Detoxification and Relaxation

Whether you prefer traditional dry saunas or infrared saunas, incorporating sauna sessions into your fitness routine can offer a host of benefits beyond relaxation. Saunas can help promote detoxification, improve circulation, and support recovery after intense physical activity.

  • **Benefits of Sauna Sessions:**
    • **Detoxification:** Sweating in a sauna can help eliminate toxins from the body, promoting overall health and well-being.
    • **Muscle Relaxation:** The heat from saunas can help relax tense muscles, reduce soreness, and improve flexibility.
    • **Cardiovascular Health:** Regular sauna use may help improve cardiovascular function, lower blood pressure, and enhance heart health.

Compression Wear: Supporting Recovery and Performance

Compression wear, such as compression sleeves, tights, or socks, can provide targeted pressure to specific areas of the body, aiding in circulation, reducing muscle fatigue, and supporting overall recovery post-exercise. This form-fitting apparel is designed to improve blood flow and lymphatic drainage, helping athletes recover faster and perform better.

  • **Benefits of Compression Wear:**
    • **Muscle Support:** Compression garments can help stabilize muscles and joints, reducing the risk of injuries during workouts.
    • **Faster Recovery:** By enhancing blood flow and reducing muscle vibration, compression wear can accelerate recovery times between training sessions.
    • **Improved Endurance:** Athletes may experience enhanced endurance and performance due to reduced muscle fatigue and improved oxygen delivery to the muscles.

By incorporating red light therapy, sauna sessions, and compression wear into your fitness routine in Lomita, you can optimize your workouts, accelerate recovery, and support overall performance and well-being. Whether you’re looking to recover faster after intense training sessions, enhance your athletic performance, or simply improve your overall health, these modalities can offer valuable benefits to gym-goers of all levels.


As a fitness enthusiast in Lomita, exploring innovative modalities like red light therapy, sauna sessions, and compression wear can take your fitness journey to the next level. By leveraging these tools to enhance recovery, improve performance, and support overall well-being, you can unlock your full potential and achieve your fitness goals more effectively. So why wait? Experience the benefits of red light therapy, sauna sessions, and compression wear for yourself and elevate your fitness routine today!

Meal prep on Sunday

Meal Prep on Sunday: A Time-Saving Strategy for Busy Lifestyles

Are you constantly juggling work, family, and social commitments, leaving little time for nutritious meals during the week? Meal prep on Sunday might just be the game-changer you need. As a Lomita resident looking to maintain a healthy lifestyle amidst a busy schedule, dedicating a few hours on Sunday to prepare your meals for the upcoming week can save you time, money, and stress. Let’s dive into the benefits and practical tips for successful meal prep sessions.

**Benefits of Meal Prep on Sunday:**
– **Time Efficiency:** Spending a few hours on Sunday to cook and portion your meals can save you valuable time during the hectic weekdays. No more scrambling to throw together last-minute meals or resorting to unhealthy takeout options.
– **Cost-Effective:** By planning your meals in advance and buying ingredients in bulk, you can reduce food waste and lower your grocery bills.
– **Healthier Choices:** When you have pre-prepared meals ready to go, you are less likely to reach for processed or fast food options. Meal prepping allows you to control portion sizes and ensure you are fueling your body with nutritious ingredients.
– **Consistent Nutrition:** Whether you are trying to lose weight, gain muscle, or simply eat healthier, meal prep empowers you to stick to your dietary goals by removing temptation and promoting consistency in your eating habits.

**Practical Tips for Successful Meal Prep:**
1. **Plan Your Menu:** Before you start cooking, decide what meals you want to prepare for the week ahead. Consider recipes that are easy to batch cook and can be stored well.
2. **Create a Grocery List:** Once you have your menu planned out, make a detailed list of all the ingredients you will need. This will help you stay organized and avoid multiple trips to the store.
3. **Batch Cooking:** Choose one or two protein sources, grains, and vegetables to cook in large batches. This will streamline the cooking process and allow you to mix and match components throughout the week.
4. **Invest in Quality Containers:** Having a selection of durable, reusable containers in various sizes is essential for storing your prepped meals. Opt for glass or BPA-free plastic containers that are microwave and dishwasher safe.
5. **Label and Date:** To avoid confusion and ensure food safety, label each container with the meal name and date of preparation. This will help you prioritize meals based on freshness.
6. **Include Snacks:** Don’t forget to prep healthy snacks like cut-up fruits, nuts, or yogurt to have on hand when hunger strikes between meals.
7. **Stay Flexible:** While it’s great to have a set menu for the week, allow yourself some flexibility. If you don’t feel like eating a certain meal on a particular day, feel free to swap it with another option.

**Make Meal Prep Enjoyable with These Tips:**
– **Invite a Friend:** Turn meal prep into a social activity by inviting a friend or family member to join you. It’s a great way to bond while being productive.
– **Listen to Music or Podcasts:** Pump up the energy by playing your favorite tunes or catching up on your preferred podcasts while you cook.
– **Try New Recipes:** Keep meal prep exciting by experimenting with new recipes and flavors. Challenge yourself to prepare a dish you’ve never tried before.
– **Celebrate Your Efforts:** Acknowledge the time and effort you put into meal prep by celebrating your achievements. Perhaps treat yourself to a relaxing activity once your meals are all set.

**In Conclusion:**
Meal prep on Sunday is a practical and effective strategy for busy individuals in Lomita who aspire to maintain a healthy lifestyle. By investing a few hours on the weekend to plan, cook, and store your meals, you set yourself up for success throughout the week. Whether you are aiming to save time, eat healthier, or stick to a budget, meal prepping empowers you to take control of your nutrition and well-being.

Start incorporating meal prep into your routine and experience the convenience and benefits it brings to your busy life. Your future self will thank you for the time and effort you put in today. Embrace the power of Sunday meal prep and watch your week unfold with ease and nourishment. Happy prepping!

Getting Ready to Compete in Your First CrossFit Open

Are you ready to take your CrossFit journey to the next level? The CrossFit Open is an exciting annual event that brings together athletes from around the world to test their fitness and compete against one another. Whether you’re a seasoned CrossFitter or just starting out, participating in the CrossFit Open can be a thrilling and rewarding experience. In this blog post, we’ll discuss how to get ready to compete in your first CrossFit Open and take on the challenge head-on.

What is the CrossFit Open?

The CrossFit Open is a worldwide fitness competition that takes place over five weeks. Each week, a new workout is released, and participants have a designated amount of time to complete and submit their scores. The workouts are designed to test a range of fitness capacities, including strength, endurance, agility, and skill. The Open is open to athletes of all levels, from beginners to elite competitors, making it an inclusive and accessible event.

Setting Goals and Expectations

Before diving into the CrossFit Open, it’s important to set clear goals and manage your expectations. Understand that the Open is a challenging event, and not every workout may go as planned. Instead of focusing solely on scores and rankings, set personal goals that are within your control, such as improving your technique, increasing your endurance, or conquering a specific movement. By focusing on personal growth and progress, you’ll be able to fully enjoy the experience regardless of the outcome.

Training Essentials

Preparing for the CrossFit Open requires a well-rounded training program that includes a mix of strength training, conditioning, skill work, and mobility exercises. Here are some essential areas to focus on:

Strength Training

Building strength is crucial for success in the CrossFit Open. Incorporate compound exercises like squats, deadlifts, presses, and Olympic lifts into your training routine. Aim to progressively increase the weights you lift to build a solid foundation of strength.


The CrossFit Open workouts often involve high-intensity cardiovascular exercises. To improve your conditioning, include interval training, rowing, running, and cycling in your workouts. Be sure to push yourself outside of your comfort zone to increase your cardiovascular capacity.

Skill Work

Developing and refining your skills is essential for performing well in the Open. Focus on movements that frequently appear in the workouts, such as double-unders, pull-ups, handstand push-ups, and muscle-ups. Dedicate specific training sessions to practice and master these skills.

Mobility and Recovery

To perform your best, it’s essential to prioritize mobility and recovery. Incorporate stretching, foam rolling, and mobility exercises into your routine to improve flexibility and prevent injuries. Don’t neglect rest days and ensure you’re getting enough sleep to aid in recovery.

Nutrition and Fueling

Proper nutrition plays a vital role in your performance during the CrossFit Open. Fueling your body with the right nutrients will help maximize your energy levels and support your recovery. Here are some nutrition tips to consider:

Balance Your Macronutrients

Aim to consume a balanced diet that includes lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. Adequate protein intake will help with muscle repair and recovery, while complex carbohydrates will provide the necessary energy for intense workouts.

Stay Hydrated

Hydration is key for optimal performance. Drink plenty of water throughout the day, especially before, during, and after workouts. If you’re competing in the CrossFit Open in a hot climate like Lomita, be mindful of staying hydrated in the heat.

Pre- and Post-Workout Nutrition

Consume a balanced meal containing protein and carbohydrates about 1-2 hours before your Open workouts to fuel your body. After the workouts, replenish your energy stores with a snack or meal that combines protein and carbohydrates.

Managing Pre-Competition Nerves

Participating in your first CrossFit Open can be nerve-wracking. It’s natural to feel a mix of excitement and anxiety before the workouts. Here are some strategies to help manage pre-competition nerves:

  • Breathe deeply and practice mindfulness techniques to calm your mind.
  • Visualize yourself successfully completing the workouts and achieving your goals.
  • Focus on the process rather than the outcome. Trust in your training and the effort you’ve put in.
  • Find a support system within your gym community. Surround yourself with positive and encouraging individuals who will lift you up.
  • Remember to have fun! The CrossFit Open is an opportunity to challenge yourself and celebrate your fitness journey.

Preparing for the Unexpected

During the CrossFit Open, you may encounter movements or workouts that you’re unfamiliar with or struggle with. Embrace the challenge and view it as an opportunity to learn and grow. Here are some tips for preparing for the unexpected:

  • Stay open-minded and be willing to try new movements.
  • Break down complex movements into smaller progressions to build confidence.
  • Work closely with your coaches to refine your technique and address any weaknesses.
  • Emphasize consistency in your training. Show up regularly and put in the effort.
  • Have a positive mindset and approach each workout as an opportunity to learn and improve.

In Conclusion

Competing in your first CrossFit Open is an exciting and challenging endeavor. By setting clear goals, following a comprehensive training program, prioritizing nutrition and recovery, and managing your mindset, you’ll be well-prepared to take on the challenge. Remember, the CrossFit Open is not just about scores and rankings; it’s about pushing your limits, celebrating your progress, and being part of a supportive community. So, lace up your shoes, gather your gym buddies, and get ready to make your mark in the CrossFit Open!

Are you ready to take on the CrossFit Open challenge? Share your thoughts and excitement with us and join the conversation!

Is Boutique Fitness Right for Me?

If you’re ready for results it’s time to ditch the health club…

There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from the hot bar at Whole Foods, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate.


In response to the demands of the market the fitness industry has grown tremendously, particularly in North America where an estimated $28 billion was spent in 2015. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs and minimal staffing. Granted  how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.


“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR


The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.


Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Barre studios, Bikram yoga, parkour facilities, spin classes  are all great examples of the boutique fitness model.


These communities succeed when the all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun 😉


Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:

  • “I have a hard time sticking to a routine”
  • “I’m just too busy to exercise”
  • “I get bored with going to the gym, it always feels like work”
  • “I don’t know how to lift weights/choose a routine/eat the right food”


These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.


If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.


If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour long workout.


If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.


If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!


To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!

The Power of Choice

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.


And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.


I can already hear the objections rising up so let me explain why.


You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.


“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger


At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.


And life goes on.


And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.


Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.


You might think it’s too late (it’s not).


You might want to try, but feel that you strayed too far (you haven’t).


You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.


It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?


Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.


The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.


So what are you going to do?


[GYM OWNER:] Add a call to action here, like: “Schedule your Free Consult here” with a link.

5 Reasons to get STRONG

Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

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