Not All Carbs are Created Equal

Today we are going to discuss everyone’s favorite energy source, carbohydrates! There are an abundance of different carbohydrate options out there and most of us have a list of favorites. From sweet potatoes to Snickers bars, most of us love a good carb. However, even though we love our carbs, most people view them in a negative light. Carbs and fats are blamed for any unwanted body fat we put on, and rightly so. However, when properly used, carbs are an amazing tool that can be utilized by everyone! So, in the following paragraphs we are going to define the differences in carbs and how they should be used to our benefit and not our aesthetic demise.

What are Carbohydrates?

If a brick is a workout, carbohydrates are the cement that give a workout value. By itself, a brick is a doorstop at best, but together, bricks and cement can build anything. As the past metaphor hints, carbohydrates are the macronutrient that helps athletes the most with regulating energy level issues, muscle retention/ muscle growth, and recovery. Carbs will give exercise value and after breaking your body down, carbs will work to put you back together stronger. Carbs will provide active persons with the necessary calories to perform and recover to the best of their ability before and after exercise. However, it is important to know which carbs to eat and when.

Simple and Complex Carbohydrates

Carbohydrates are broken into two categories: simple carbs and complex carbs. The difference between a simple and complex carb is how they are digested and affect our blood sugar. Simple carbs will affect insulin levels in our body much more directly. This is good for recovery after workouts, not for stagnation as it leads to fat retention. Complex carbs have less effect on insulin levels and are great in small amounts, spread out over the course of each meal. Complex carbs used correctly are ideal for fueling you through your day to day life, even if you are not an active person. To reiterate, fat and carbs don’t make you fat, but if both are ingested in excess, you’ll quickly lose sight of your toes.


Timing with carbs is extremely important. Please be sure to ingest some form of simple carbohydrate immediately following exercise (within the first 90 mins) (simple carb list below). This is imperative to ensure athletes are spiking their insulin levels and feeding their muscles with the most potent, quick-digesting carbohydrates. This is key.
Outside the 2hr window of exercise, you are better suited to ingest mostly complex carbs as they will digest more slowly and help fuel you throughout the day. To be more clear, I have listed BASIC AND GENERAL prescriptions for most athletes below. There are also some examples of simple and complex carbs listed as well.


Non-Active Women and Men: .5 to no more than 1g of carbs per 1 LB. of bodyweight
Active Men and Women:
**This is a complicated question, however for simplicity sake, we will pretend everyone wants to stay the same size. So, attempt to eat 1.5- 2g of carbs per 1 lb. of bodyweight per day.
Simple Carbs: The Cement for Your Muscles After Workouts
Any other sugary stuff
**The body will use these carbs immediately after exercise within a 90min time frame. The quicker the better though (I aim to have my simple carbs within 15-30mins). Take this time to indulge in your bad cravings- i.e. candy bars, ice cream, pie, etc.
Complex Carbs:
Sweet Potatoes
Whole Grain Bread
Brown Rice

There you go! Focus on the quality of your foods and when you do plan to indulge, focus on your timing of those tasty treats and they can actually be beneficial to your physique! Have fun and enjoy!

-Coach Ryan

Protein Powder, Supplements and More

If you have not read the article on Prioritizing protein, start there to figure out if you are getting the right amount of protein and if you need to look into a protein powder.

In general it is ideal that most or all of our food comes from whole food sources. If you have the ability to get all your protein needs from whole food sources then you need not worry about protein powder.
Oftentimes, active people have a higher protein requirement or goal they are trying to meet either to gain muscle, lose fat, or both. Protein powder is a great tool when your appetite doesn’t quite match up to your protein goal for the day or you just need something quick and easy.
That being said, there are many types of protein powders on the market and at your local grocery store. So, how do you know what is best or what really works?

These supplements can be categorized based on what type of protein they offer. For example they could be Whey isolate, Whey concentrate, Micellar Casein, Hemp, Pea, Egg white, or Rice/Pea blend. Whey isolate and concentrate are going to be the best when it comes to digesting the nutrients but the plant proteins are not far behind on the scale and are great options for those who are on a plant based diet.

The most important thing to remember when it comes to protein is to get a variety of sources and keep your intake consistent! This is how real results start to show up; when we do the same thing for a long period of time. So pick the protein powder that fits your needs and don’t rush the process!

Other Supplements
When speaking about supplements, I am referring specifically to vitamins, minerals and other natural compounds that people often ask about. This includes multivitamins, probiotics, collagen and fish oil.

Three keys to remember as you think about supplements;
No pill or capsule will outweigh a poor diet
Know your source. Make absolutely sure the company or brand you’re buying from has research backed products and is not using fillers and is dosing the supplement appropriately.
Think about supplements as long term, slow and steady help. For most vitamins/greens, other than a probiotic, you won’t notice a huge difference in your everyday life. The goal here is long term health and knowing you’re getting all the micronutrients you need that can protect you as you age.

According to an article from Precision Nutrition;
Do you know how many people are consuming 5 or more servings of fruits/vegetables each day?
Less than 1% of men & 4% of women ages 18 to 24
Less than 6% of men & 9% of women ages 25 to 34
Less than 14% of men & 16% of women ages 35 to 49
Less than 24% of men & 22% of women ages 50 to 64

If you are consuming 10 servings of fruits/vegetables a day then you do not need to supplement greens. As we see from Precision’s research most adults are not meeting even the minimum requirement for fruits and vegetables. Supplementing these helps reduce the acid in our bodies that can stick around from high protein intake without combination of vegetables and repeated exercise that releases acid in the body. Adding greens to your diet can aid in recovery and protect against metabolic disease of all kinds as well as reduce inflammation.

Lastly, fish oil or Omega 3’s is a supplement that most people should be taking as long as they are not on medication for blood pressure. The standard american diet is loaded with Omega 6 oils and while the recommended ratio is 2:1 (omega 6: omega 3), the average person is walking around with a 20:1 ratio. To learn more about why fish oil is necessary to reduce inflammation in our body visit


How Consistent do I have to Be?

You are several years into your fitness journey whether that means CrossFit everyday or just finding a way to move several times a week. You may have started getting the grilled chicken sandwich at chick fil a rather than the classic number one meal. You have seen progress in the gym and can tell a difference but you really had a different idea in mind for yourself when you started this journey. At some point in time we all get to this place, wondering what we are doing wrong, should we be eating less or more, why can’t we see the changes in our body or fitness progress that we really want?

The truth is progress, especially when it revolves around physical appearance, is all about consistency. Additionally no matter how consistent we are with good nutrition and getting in the gym our bodies can only change so fast (in reference to a balanced diet and eating at a maintenance or small deficit level). So that brings us to the question; How consistent do I have to be to reach my goals?

Before we dive into consistency, keep in mind that each person’s goals will vary according to where they are. Some may have a goal to get to the gym three times a week, or to hit their macro goals 5 days a week, etc. Whatever your goal is, think about that in terms of consistency, 100% consistency does not equal do every single thing all the time, it is relative to your goals and habits!

According to an article by Precision Nutrition titled “What it REALLY takes to lose fat, get healthy and change your body,” everyone in the study noticed change and improvement just by paying some attention to their choices. They made small changes every couple weeks that built on each other. PN paints a picture that if your goal is to hit your macros five days a week that would amount to about fifteen total meals. So if you hit your macros for four of those days that would be 12/15 meals which would equal 80% consistency. Over the course of one year, men and women who ranged from 80-89% consistency with whatever their goals were lost a total of 20-21 inches across all body measurements.

My intention is here not to tell you how you need to lose weight or be better. Rather the hope is that we can begin to understand that when we create an environment that is mostly predictable for our bodies, they begin to thrive and we see the progress we hope for. This applies to any area whether we want to be better at a certain lift, get double unders, gain muscle, lose fat, any of the above! And the good news? You don’t even have to be 80% consistent to see results. Majority of people in the study ranged from 50-79% consistency over the course of the year and still saw huge changes.

What does this mean for us? Don’t lose heart! The combination of choosing small habits that we can implement over a long period of time and choosing some level of consistency that is doable for you is what really takes you toward your goal. So whether you are on track 90% of the time or 50% of the time- stick with it! Lasting change takes time. If we plan for this long term strategy starting out then our small choices will continue to build on each other. A fun way to start tracking your consistency is to decide on 1-2 habits you would like to have that are doable for you! Something like, meet my protein goal 4 days a week, eat 5 servings of fruit and vegetables 5 days a week, or do 2 pullups every time I go into the gym. Once you know the habits you want to have you can start to notice your consistency and adjust your goal accordingly to make this a habit that is a part of your life!

By: Madisyn Wynn

Ideas for Meal Prep

Meal Prepping

The questions I am most often asked about by nutrition clients and gym-goers alike relate to meal prepping. Meal prep has a stigma associated with its ‘assumed’ difficult, time-consuming and tedious nature. However, by taking just a few simple steps and utilizing the tools below, meal prep can be easier than deciding what or where to eat with your significant other…..much easier.

Know Your Goals

The first step to an efficient and quick meal prep is to know your goals! Do you want to gain weight? Lose weight? Increase protein intake or carbs? You must first determine your goal in order to proceed.

Second, decide how many meals each day you plan to prep. Will you be prepping breakfast; breakfast and lunch, 2 or 3 meals for the next day or week? Will you be cooking fresh meals for dinner, or will you be prepping for all 3 main courses of your day for each day of the week? Once you know exactly what you are prepping for, it becomes much easier to break down how to efficiently prepare.

Simplify and Organize

Now that the hard questions have been asked and we know what we need, the easy part begins. Keep in mind, what I am going to recommend are just my personal preferences on how to prepare certain foods in bulk for weekly consumption. You can absolutely make adjustments to fit your needs, but this is what I have found works best for me.

Also, a bonus to meal prep is saving money. I found purchasing in bulk is the best option with regards to cutting costs. Therefore, I do A LOT of my shopping at Costco. You’re going to see a trend here….


My preferred proteins:

Chicken (bulk package from Costco)
Beef (85-88% leanness from Costco- Organic is packaged at 85%)
Salmon (usually canned Alaskin Salmon from Costco…not as gross as it sounds I promise)
Eggs (Organic brown / pasture raised)
Whey Protein Powder (Ascent or Iconic brands)
Shrimp (Tail off pre-cooked…also Costco)
Bacon (Thicccccccc cuts)

Protein Prep

Chicken: My favorite way to prepare chicken for the week is with a pressure cooker. It takes little effort on my part and can prepare several lbs at a time. I normally prep 6 breasts at a time and that will last me 4-5 days eating 4oz of cooked chicken twice a day. If you don’t have a pressure cooker, no worries. I’ll also use the oven from time to time, but I tend to dry the chicken out. The pressure cooker will always leave the chicken moist and I’m able to shred it immediately.

Beef: With beef I tend to cook it a more traditional way, on the stove in a pan. I’ll normally cook 1 lb to 1.5 lbs at a time, draining the fat as it cooks. This will make the beef a bit lighter when it is cooled and you’ll avoid the fatty clumps that will collect in a container after refrigeration. This will allow for more accurate readings when weighing out your beef for meals later on.

Eggs: I have just recently begun cooking eggs in a small, 12 count muffin pan and tossing that in the oven. It allows for you to cook 12 eggs at a time and also keeps your measurements accurate. It can be a pain to cook eggs every morning and if you attempt to scramble 12 eggs at a time to prep for 3 days of breakfasts, good luck measuring out consistent amounts of eggs for each meal after mixing them together. Again, keep it simple.

Another way to do this is to boil 12-16 eggs. They will keep for several days in the fridge and make morning prep much easier.

Bacon: I love bacon, so I like to eat it at least once a day. Prepping bacon can be messy and take a while, so I normally cook about 1.5lbs a week in the oven. Bacon keeps FOREVER in the fridge and can be a great protein addition to any breakfast or dinner.

Whey protein: I normally buy Ascent and will put one scoop in a container and take it to the gym with me. If I forget or run out, I’ll purchase an Iconic shake at the gym.

Canned Salmon: Open the can, put the salmon in a container, usually with some air fried sweet potatoes or jasmine rice, and call it a day. Nice and simple.

Shrimp: I don’t eat shrimp all that often, but if you need protein and have already hit your fat count for the day, you’re not going to do much better than thawing some frozen shrimp and sauteing those in a pan. Super quick and easy if you need a protein boost for the day.


My preferred carbs:

Jasmine Rice (Kroger or Costco in bulk, uncooked)
Sweet Potatoes (Anywhere)
Oatmeal (Packets)
Fig Newtons- Fat Free (Kroger)
Apples (Anywhere)
Bananas (Anywhere)
Ignition (1st Phorm)

Carb Prep

Jasmine Rice: I used to eat traditional white or brown rice. However, trying to prep either in bulk and then reheat them in a microwave is terrible. It normally comes out dry and hard. So, I have made a permanent shift to Jasmine rice as it normally will keep for days and when microwaved, will come out fluffy and almost fresh. My preferred method of prep is to cook 3 cups in a medium sized pot with 4.5 cups of water. Bring it to a boil and then cover, letting it sit for 15minutes. After that, you’re ready to go.

Also, please note that if you have any issues hitting your carb intake target for the day, Jasmine rice can help big time! Jasmine rice normally provides 36-40 grams of carbs for every ¼ cup of dry rice. That is about double what most traditional white or brown rices will provide. You’ll have to consume half the amount of other rice options to meet your goal per meal.

Sweet Potatoes: I used to oven bake tons of sweet potatoes, but honestly the texture of mushy potatoes everyday started to get to me. So, when I was given an air fryer for Christmas, I began prepping all of my sweet potatoes in the fryer. The potatoes become crisp and you can season them perfectly to your liking. An air fryer will also shrink the potatoes a bit, allowing for smaller portion sizes, but this will not reduce the carb richness. This makes it much easier to eat more, much faster.

Oatmeal: I normally buy packaged oatmeal packets, sometimes the maple+brown sugar packets. However, there can be a lot of sugar and other additives that some would like to avoid. Find out what you like and oatmeal can be an easy addition to pump up those carb numbers with any meal.

Fig Newtons: Here we are getting into the more simple carbs that are great for use after workouts. Fat free Fig Newtons are always an easy carb for me to choke down even after the hardest of workouts when I don’t feel much like eating.

Apples and Bananas: No prep needed here, just bring them with you to the gym!

Ignition: No prep needed! I normally take a scoop and throw it in a small container to have during and after workouts. Ignition is basically just a simple carb, hi in sugar, that is terrific for fueling your muscles during and immediately after workouts!


Preferred Fats:
Mixed Nuts (Costco in bulk)
Oils (Avocado, Coconut and Olive Oils)

Fat Prep

Mixed Nuts: No prep needed. All I do is measure out what I need and throw it into whatever meal I’m having to boost the fat content of the meal.

Oils (Avocado, Coconut and Olive Oils): All three are terrific additions to any meal. I normally saute my already prepped meal in one of these 3 oils just to add some nice texture or flavor. Oils are a great way to easily boost the fat content of any meal without having to add volume to the meal itself.

There you have it! These are my quick tips to make sure you can always be prepared for a day or week with little effort. Meal prepping does not need to be a chore. Most of the time, you can apply the set it and forget it method to cooking proteins and carbs while also carrying out other tasks. You can kill two birds with one stone and better prepare yourself for success!

Have fun!

-Coach Ryan McKenzie

Prioritizing Protein

Do I really need to eat 5 chicken breasts a day to get the kind of muscle I want? But really, why is protein so important?

While you probably don’t need 5 chicken breasts a day to support healthy muscle growth, the truth is many people who exercise are not getting the adequate amount of protein for their body to recover properly. We are going to talk about the basics of protein; what is it, why do I need it, and how much do I need?

First, protein is one of the three macronutrients we need to keep our body functioning well. Protein is broken down into even smaller pieces, but really what that means is that protein is the building block for all of our cells, organs, tissues and systems in our body! For the most part our body can make these small pieces of protein on its own no matter what we eat everyday. There are a couple types of protein pieces that we cannot make and must find in our food. This is why it is important to eat a variety of foods and get our protein from all different sources, not just two or three.

Since our body is always using protein to build things, it can’t store very much for later use. This means we always need more from our food. When we aren’t getting enough protein our body will begin to pull from other places such as our muscle repair systems to maintain regular function. These protein pieces function like a soccer team, if the goalie isn’t there the other players can’t play the game. In the same way, if one protein type is low then the others cannot be used to their full capacity, in other words we need balance and to eat all different kinds of food! (precision nutrition)

The Recommended Daily Allowance (RDA) for protein is 0.8/g per kilogram of body weight, this translates to about 0.4g/lb of bodyweight. Again, this is the minimum required amount for survival with little to no movement throughout the day. For adults who participate regularly in sports or exercise of any kind their body requires more protein to rebuild the muscle fibers that are being torn during exercise. A typical recommendation from Nutrition Coaches would range from 0.7-1.5g/lb for someone who exercises regularly. This should approximate to about 30% of your total daily calories.

So What?
Now you know the why and the how much, it’s time to put it into practice. A great way to “measure” protein is to use the palm of your hand. Any from a chicken breast, cup of yogurt, ground beef/turkey, eggs and fish can be measured this way and should approximate to about 25g of protein give or take 5 grams. This can be so helpful as we go throughout our days without a food scale but want to be mindful of protein intake.
Protein is incredibly important for us to maintain optimal function of our bodies and to repair the muscle tissue and aid future muscle growth. If you have been showing up to do the work everyday but often wake up the next day feeling sore, tired and wondering how you’re going to do it again a lack of protein could be the culprit! Prioritize protein, recover faster and feel stronger!
-Madisyn Wynn


Be STRONG… #sopostrong what does it mean?

Be Strong-

What does it mean to be #SOPOSTRONG? Yes this alliteration is a catchy hashtag but what it really means inside our community is what I am here to explain. When I had a vision for this gym over six years ago I wanted to create an environment that was inclusive where like “Cheers” everyone knows your name… they most likely know your profession, if you’re a dog/cat person, and whether you like burpees or not. When the pandemic hit last year our community was forced to isolate (like everyone else in the world) and what I discovered during that time as an owner is that people here workout consistently because they simply love the people they are working out with. The community, the family, is the driving force that makes everyone keep coming back for more. YOU make this place great! Having a strong CrossFit community is going to keep us all healthier and fit for life. Being STRONG at Sopo means showing up to do hard things with friends. It means you have another person to share life’s laughs and burdens with (especially if those burdens involve burpees over a box). Being STRONG at Sopo means giving it 100% of the available effort you have for that day because that not only makes you stronger but could also positively affect your friend. Being STRONG at Sopo means we encourage and push one another to become better humans. Being #SOPOSTRONG is more than just a hashtag because it represents all of us as a family caring, cheering, encouraging, and fighting for one another and for our health one day at a time.

Snowpocalypse21: Stay Positive

Hello Everyone!

It’s snowing out if you weren’t aware. After some extensive research (actually none), I found an article (no I didn’t) stating this volume of fluffy rain hasn’t been seen in Memphis since 1634 (don’t check that). Because this is such an unprecedented event, it’s tough to know exactly how to handle the situation. Do we let the weather get the best of us and attempt to finish all 32 bottles of Trader Joe’s wine we’ve been stockpiling for the last year OR do we do the opposite and do fasted cardio sprints in 1 degree weather outside? I’d say the healthy majority of us will likely find ourselves somewhere between the two options. We are all human and mistakes will be made, but the key is to view this situation as the rare opportunity it is and practice controlling what we can control and let the rest go.

What We Cannot Control:
The weather

What We Can (attempt to) Control:
Our Attitude
Mobility Focus
Relationships with ourselves and those we GET (perception control there) to be stuck with!

I know a lot of us view the gym as our social hour. It is what keeps us level in our hectic lives. However, the 5 days off from the gym does not have to be a bad thing. View it as a time to work on our mobility. Let those little nagging pains heal. Focus on doing the body weight workouts Amanda has taken the time to create and make the best of this situation. It is a small hiccup in our weekly routines and we will soon be back in full swing. Hopefully, we can all come back fresh faced, more grateful and with more excitement than before Snowpocalypse 21’!

See you all soon!!

-Coach Ryan McKenzie

Check yourself before you wreck yourself.

I have an analogy that has stayed present in my thoughts since this whole crazy Covid life has started and I keep coming back to it because I’ve realized I can totally neglect health by chasing after it.

What’s this analogy?

Your body is your bank account. Your bank account looks a lot different than someone else’s and only you can change what it reveals each month. If your body is the bank account then stressors are the withdrawals and managing stressors are the deposits.

Let’s make a list of examples of stressor that withdraw from your bank account/body.

*Financial stress?
*Lack of sleep?
*Stressful relationship?
*Unresolved tension at work or at home? Are you sweeping things under the rug?
*Constant traffic getting to work?
*What about under-eating?
*What about over exercising? Under exercising, couch potato?
*What about too much blue light via TV, games, youtube, etc.
*What about working at your job for over 12 hours a day non-stop?
*What about answering emails when you’re at home with your family because you can?
*What about isolating yourself from those that care about you?
*What about hating your body?
*What about hating your circumstances?

You see so many different things throughout your day that you can withdraw from your bank account.

What happens when we ALWAYS withdraw but we never deposit?

We go into debt.

Most of us since Covid happened are living life in debt. Chasing something. Always catching up. Adjusting to new routines. Taking no time for ourselves. Doing more than we ever have to stay afloat.

Now we ask, how do we get out of debt?

You make deposits into your account. If you start to add more deposits than withdrawals soon enough you’ll be in the green.

What are ways that we can deposit (fill our cup, fill our life with joy)?

*Focusing on what you can control with your finances. Spend less?
*Spending more time with those we love and love us.
*Being present when we are with people, put the phone down.
*Establishing work boundaries, stop working at a set time every day if possible and leave it out of the bedroom.
*Have a conversation with the spouse, gf/bf, co-worker, other family member that is causing stress. Figure out what needs to change to make the relationship better. BOTH people have to compromise.
*Workout OR Workout less. Depending on your level, either take time for yourself and move your body. But if you’re working out 2x a day 5-6x a week to relieve stress or ignore stress, instead…slow down and take a rest day.
*Go for a walk/get outside often. (Being in nature soothes the soul. )
*Take a hot shower/bath.
*Have boundaries on your TV and phone use, don’t be enslaved to it.
*Be thankful for the body you have, you only get one. Treat it with kindness and be proud of what it can do.
*Have a daily gratitude journal time OR engage in a thankful attitude. You have so much more than you think you do. Being grateful will help you see the world and your circumstances in a different way.
*EAT quality food to support your health. You know veggies and fruit are good for you. Eat them at every meal. You know fast food and pizza aren’t the best, make a better decision. *get a health coach, stop following Suzie soccer mom’s new diet.
****Last but definitely not least, ASK FOR HELP!!!!!!!!!!!!!!!!

So moving forward in 2020. I challenge you to check in with yourself. Even those with the best intentions can ignore what is making them unhealthy… stress gets all of us at a time or two. Manage it before it manages you.

HONESTLY ask yourself, am I making more withdrawals or deposits this month? This week? Now you can see it so you can start building true wealth. It starts with one choice at a time.

Don’t forget it and don’t live in debt.

If this was of interest, schedule a one on one with a coach.

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.