Stop Doing It For The ‘Gram


More and more often these days we encounter folks living life through the lens of their smartphone. Ever since becoming a social influencer turned into a real career it has become increasingly difficult to know what is real and what is staged. Not only that, but how often are you interrupting your own life in order to capture a moment that is sure to get you attention on social media. Is it really worth it though? Stop and ask yourself…

Dr. John Vincent

How many beautiful sunrises get missed?

How many meals are really tasted and enjoyed?

How often do you dance just to let loose and blow off some steam?

Knowing that any, most, or all of what you do is being captured on camera changes the way you act. Every birthday party is a performance. Brunch is a photo shoot. A relaxing hike is #themountainsarecalling.

John Muir is rolling over in his grave.

This is not an article to just hate on people making a living off of instagram. It’s to bring awareness to the fact that what you see on Instagram is NOT real life. What you see most folks doing is playing a character in their own life. Showing a highlight reel that contains the settings, outfits, and activities they want you to see.  The grass is not typically as green as it looks on the other side.

Ryan Holiday, author of Ego Is The Enemy says it well.

Almost universally, the kind of performance we give on social media is positive. It’s more “Let me tell you how well things are going. Look how great I am.” It’s rarely the truth: “I’m scared. I’m struggling. I don’t know.

Social media can be great for learning, sharing, and capturing memories. Just know that it is usually the opposite of social and it can often take away from the moment to pull out your phone.

You are worth so much more than likes and comments. Don’t get it twisted.

And if you do, be sure to tag us 😉

@wellnessrevolutioncf

3 Nutrition Tips When You’re Stuck at Home


Wes Wilson

Under a Stay at Home order, a lot changes in your normal everyday activity. You aren’t doing your two-a-day workouts, maybe your parks are closed so you’re not running around enjoying the weather, or maybe your pick-up basketball games have come to a halt. The point is that we’ve all become a little less active than we’d like if we’re forced to forgo all of our normal activities.

“Everyone thinks of changing the world, but no one thinks of changing himself..”
-Leo Tolstoy

If your activity has gone way down in the past few months, you may be experiencing unwanted body composition changes. So let’s tackle the best things you can do if you’ve adopted a mostly sedentary lifestyle with a little too much “Netflix and Chill”.

Here are the top 3 nutrition tips when you’re stuck at home:

  1. Replace processed carbs with veggies.
  2. Eat smaller portions.
  3. Keep a food journal.

 

1.Replace Refined or Processed Carbohydrate Sources With Veggies (Preferably Green)

This is an easy one to start doing today. If you normally have cereal for breakfast, think about how you can swap out these refined carbs for a vegetable. Maybe have an egg omelet with spinach instead? Or a smoothie with a scoop of added greens. For Lunch, try replacing the bread of your sandwich with a salad. For Dinner, maybe some steamed veggies with some protein and healthy fats? The point of this is to replace your normal carb sources with vegetable sources because when you’re sedentary more often, you need to keep your fiber and nutrient content of your diet high. 

You are also burning much less energy, and high energy carbohydrates like rice, bread, and cereal will most likely get stored rather than used during this time. Many folks out there count macros, but understand that different sources of carbohydrates do get stored differently in the body. If you’re counting macros, be especially aware of where you’re getting your carbohydrates from when your activity level decreases.

2. Smaller Portions

If you’re eating the exact same portions you were eating before getting quarantined, chances are you’re consuming a bit too much for your energy needs. In addition to switching out your carbohydrate sources for nutrient dense veggies (that will up your immune system by the way) you’ll most likely need to eat a little less per meal. Here’s what your new quarantine plate should look like on a normal dinner plate: Fill your plate with about 70% veggies, 20% protein, and 10% fat. 

3. Keep A Food Journal

Sometimes when we’re home, we tend to snack unnecessarily. By keeping a food journal of everything you eat, you’ll be way more aware of any extra calories you are consuming throughout the day. One of the biggest benefits of keeping a food journal is that it makes you more mindful and in touch with your hunger cues so you don’t eat based on boredom. Getting in touch with the feelings you have when you are eating is a great way to raise awareness and help you improve decision making.

“What is necessary to change a person is to change his awareness of himself.”
-Abraham Maslow

Having trouble keeping your nutrition on track right now? We want to talk to you and help you get a plan in place to feel on track and in control!

Tips to Boost Your Immune System


Global pandemic or not, as flus and viruses surface in the world it’s important to know how your daily practices impact your health. Especially when you’re someone who challenges your immune system on a daily basis in your daily training.

Dr. John Vincent

So let’s chat about some ways to boost our immune system both now and in a post-covid world.

First we can look at the effects of gym time on your immune system: Good or Bad?

Does it hurt you or help you to be around all the germs in the gym? The answer? Both. When you’re pushing your body to its limits, your immune system starts to activate a response because it thinks your body is under attack. Right after your workout is when your immune system is the lowest. Right after this plummet however, your immune system has never been stronger! So what does this mean? It means wash your hands and keep them away from your face and mouth while working out, wash those hands for 20 seconds, and then reap the benefits of a stronger immune system all day long.

That brings us to our next topic: Hand washing

Hand washing is extremely important to stay on top of when viruses are going around, and this means ESPECIALLY at the gym. Wash your hands before touching your body. And remember if you do get sweaty and get your body on equipment that’s been touched by lots of people, your body is now covered in those germs. Gross. Best practice? Wash your hands for 20 seconds with soap and water if you use the bathroom during exercise and post exercise. Take a shower after exercise to reduce your exposure to various pathogens. Don’t risk taking them around with you all day. Plus no one likes a smelly employee or friend.

So let’s talk about friends. Immune Boosters are friends and food!

What are immune boosters? Immune boosters are various vitamins and minerals that your body uses to fight infection or foreign substances in your body. Things like vitamin c and zinc are some that are majorly important that you may have heard of before. The best way to get your immune boosters are through eating colorful fruits and veggies, green veggies, quality protein, and healthy fats. During Flu season, taking a multivitamin in addition to having a healthy balanced diet is key to make sure you’re getting all of the vitamins and minerals your body needs to stay on top of viruses. There are a few supplements that many people like to take in addition to multis to help boost their immune system. Herbs like Rhodiola and Ashwagandha are examples of extra measures to ensure you stay healthy and continue to thrive in the gym. Before taking any supplements make sure to talk with your doctor to be sure they’re good for you to take with other medications or on their own.

Chiropractic Care

The immune system and the benefits of chiropractic are more closely linked than you might think. Dysfunctions and subluxations found inside the body can actually lead to a weakened immune system. These dysfunctions shift the nervous system into a sympathetic (fight/fight) state. By properly addressing these misalignments at the source, through the master control system of the body, the nervous system, we are able to help strengthen your immune system to fight off cold, flu and other illnesses.

If your immunity is being compromised due to dysfunctions in the body, then it is in jeopardy of not being able to defend against even common germs, allowing illness to present itself.

Above All Else Get Enough Sleep

If nothing else we’ve talked about today sounds good to you, try adding a few more hours of downtime. Shut down any electronic devices, take a bath, light a candle, stretch. Start winding down and let your body rest more. This helps the body focus on fighting foreign bodies instead of our eyelids. Sleep deprivation can contribute to many diseases in the world. If you do nothing else, get at least 8 hours every night, especially when your immune system is on high alert.

The Top 5 Functional Foods


What we eat should be both enjoyable and sustain, or better yet, build our health.

Smitty Smith

 

Whether you spend more time binging the latest Netflix series or accomplishing physically demanding workouts, what we eat and drink has a major influence on our health and wellness.

Regardless of where you lay on this spectrum, I believe each of us would appreciate some extra credit that requires little to no effort to see added health benefits.

 

If that sounds good to you, then consider increasing the functional foods and fluids.

 

*** From the dude (or dude’ ette) in the back, “Hey Smitty! You just made those titles up! Furthermore! All food is, by definition, functional because its function is to keep us alive! So, what do you say to that?!?!?”

 

After taking a small sip of water, “Thanks dude(ette) and your right, all food has the function to provide necessary energy in the form of chemical bonds in order complete physiological processes to meet our basal metabolic rate and thereby ensuring life goes on. So in that sense, you are correct. What I am referring to are foods, that as the Mayo Clinic states, “… foods that have a potentially positive effect on health beyond basic nutrition that promote optimal health and help reduce the risk of disease.”

 

Since eating and drinking are things you have to do, it makes sense to eat foods that give you the most bang for your buck.

 

Here are the five most notable functional foods and fluids you can start adding to your diet today to provide that bang for your buck and time:

 

1. Green, Black, & Oolong Teas
2. Fermented Food
3. Seasonal berries
4. Apple Cider Vinegar
5. Turmeric

 

1. Green, Black, & Oolong Tea
Rather than reaching for that second coffee, try having a cup of tea instead! Each of these teas contains many polyphenols like EGCG, a catechin containing antioxidants that help prevent cell damage and provide other benefits.

 

Green tea, black tea, and oolong tea are all derived from the Camellia sinensis plant. They contain an assortment of compounds, the most significant components of which are polyphenols. The differences between green, black, and oolong tea lie in the fermentation process (more on that in a moment).

 

These teas can give you a mental boost with the potent combination of theanine and a low amount of caffeine. This helps you stay alert and focused without getting the jitters and an eventual crash. Try brewing a cup of tea when you need a pick-me-up.

 

2. Fermented Foods
Before your hipster friend started drinking kombucha, as they put it “way” before you ever heard of it, people and cultures from around the world have used fermentation processes to extend the life of food and make others more palatable. In doing so, they created functional foods and fluids that can help build your immune system and improve the microbiome in the intestinal tract.

 

Kombucha is a tea (clears throat.. see #1) that uses fermentation to promote the growth of good bacteria. These bacteria produce chemicals that include antioxidants. Antioxidants counter the effects of free radicals, which experts believe play a role in a wide variety of illnesses, including cancer and chronic inflammation.

 

3. Seasonal Berries
Seasonal berries are powerhouse fruits that make for a great snack at any time. They are low glycemic, so they won’t have a significant impact on blood sugar. They have numerous health benefits, as well. Blueberries get their vibrant dark blue color from their abundance of anthocyanin, which explains their high antioxidant content. Anthocyanins reduce the risk of cardiovascular disease, cognitive decline, and cancer.

 

Blackberries are high in vitamin C and fiber. Just one cup of blackberries provides 30 mg of vitamin C. That’s half your daily recommended value and integral to collagen formation in bones, connective tissue, and blood vessels.

 

4. Apple Cider Vinegar
Apple cider vinegar is often thought to be an old wives’ tale, a homegrown remedy that will fix any ailment. It may not be a cure-all, but Apple cider vinegar is undoubtedly a functional food you can benefit from using. Produced through fermentation (clears throat again… see #2), a combination of yeast and beneficial bacteria called the “mother” float in the beverage containing B-vitamins, probiotics, and polyphenols.

 

Research has also found that taking 20 grams of apple cider vinegar significantly lowered post-meal blood glucose levels. If you need a little help with digestion, try adding some apple cider vinegar to a glass of water or mix it with olive oil for a tangy salad dressing.

 

5. Turmeric
Turmeric has been a staple in Indian cooking for thousands of years. It contains a compound called curcumin, which has been shown to have numerous health benefits. Curcumin is a potent anti-Inflammatory, that may also help with chronic disease, depression, and possesses anti-carcinogenic properties. It has also been shown to boost brain-derived neurotrophic factor (BDNF), a type of growth hormone that functions in your brain. Don’t be afraid to get your curry on!

 

There you have it, the top 5 functional foods you should add to your diet today!

 

Love the article but have no clue how to get started? Our certified nutrition coaches would love to work with you on a personalized action plan and accountability schedule that fits your lifestyle. Contact us today!

5 Bodyweight Exercises That Will Make You Better At Everything


Mitch Stout

No doubt that in the past few months your workout routine has changed. Depending on the space available that was in your home and what equipment you have access to that change may have been drastic. If you really enjoy lifting heavy and make that the focus of your training then you may have gotten frustrated.

“Do What You Can, With What You Have, Where You Are.”
-Teddy Roosevelt

Over the 6-8 weeks we were closed at WRCF, you had an awesome opportunity to deload your body, rehab nagging injuries, and bulletproof your body to come back to training ready to rock. There is a lot you can do right now that will strengthen your joints, build up core strength, and address imbalances and weaknesses that may have been holding you back while we were closed.

So check out the top 5 Bodyweight Exercises that will make you better at everything and show up to the gym ready to crush it!

  • Candlestick
  • Hollow Body Wall Walk Ups
  • Pullups
  • Pistol Squats
  • Glute Bridges
  1. Candlestick

Roll out the yoga mat or find some space on any type of floor. The candlestick is a fun exercise that has tremendous benefits. If you are about functional training this is perhaps the best demonstration of real world functional movement. In fact, the ability to move one’s own body from the ground to standing is a great indicator of fitness (burpees anyone?!). You will also learn coordination, balance, and build your core strength as you strive to maintain a hollow body position. Try filming yourself as you do these to refine your positions and maintain a global shape from head to toe. Candlesticks translate really well to pullups, toes-2-bar, pistols (single leg squats), etc. You’ll feel way more comfortable in the gymnastics field!

Check out a great video on the candlestick here: https://www.youtube.com/watch?v=WXoNNx-uOtU

  1. Hollow Body Wall Walk Ups

Wall walks for short. Think of these as planks taken to a whole new level. The key here is to maintain your position and not let your low back arch. If you are nervous to go all the way upside down or have trouble getting your nose all the way to the wall don’t worry. Just go as far as you safely and comfortably can – there are still so many benefits to doing this exercise!

Focus on moving slowly as you work on these and challenge yourself to spend more time under tension rather than completing the wall walk up as quickly as possible. Play around with different variations and mix in elements like shifting your weight from one hand to the other – this will have tremendous carryover to skills like handstand walking (or any variation of being upside down)!  It’s a whole new world upside down!

Pro Tip* Do not perform these on the bathroom door while someone else is in there! 😉

https://www.youtube.com/watch?v=JmbZyKmJwbo

  1. Pull Ups

Pull ups can’t be beat when it comes to upper body strength training. Build up your lats, arms, and core strength by adding these in daily. Pull ups respond well to training frequency so try to do more small sets throughout the day to build up your neuromuscular efficiency. Try doing sets that are 50% of your max number of pullups to ensure you are always able to rep them out (if 8 pullups is your max always do sets of 4 with plenty of rest in between). If doing your first pullup is the goal then focus on doing just the lowering phase of the movement. Step up so your chin starts over the bar and control your lowering at a steady rate of speed so that it takes at 4-5 seconds to get your arms fully extended at the bottom of the movement.

Most of us have picked up a basic pullup bar that can hang from a door frame but even if you missed the boat or don’t have the space we have you covered. Check out this video for pullup variations that don’t require a bar!

https://www.youtube.com/watch?time_continue=299&v=vGAK2-_kn1U&feature=emb_logo

  1. Pistol Squats

Pistol squats (single leg squats) are a great way to maintain leg strength without any external load (Ex. barbell, dumbbells, kettlebells, etc.). They also improve your squat mechanics and mobility if you are disciplined with your form and really focus on movement quality. Make sure you are mobilizing your ankles and properly warming up before diving into pistol squats.

Below is a great progression you can use to warm up and train this beneficial movement!

https://www.youtube.com/watch?v=6WFpjKRP_HI

  1. Glute Bridge

The movement we all know and love and probably don’t do often enough (EVERY. DAY. For warm-up at Wellness, right?!?!). If you are working from home right now (or spending more time on the couch than usual) then set an alarm on your phone to drop and perform some glute bridges every hour. Your low back will thank you and so will your Levi’s!

There are a ton of variations of the glute bridge that you can train. Performing these as often as possible with your bodyweight will pay huge dividends. It can help alleviate back and sciatic pain and will also improve your squat and deadlift. Checking out this video is a great place to start.

https://www.youtube.com/watch?v=tl6xvm4-Qk0

“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.”
-Vince Lombardi

Fitness is a mindset. Not an activity that you go to the gym to perform for an hour 4-5 times a week. Our gym and community is here to facilitate your fitness journey. Let us know if you need guidance, motivation, or just someone to sweat with (virtually or in-person)!

 

Just Not Your Type


Ever feel like all the hard work you’re putting in isn’t paying off? Maybe you are sticking to a diet that one of your friends swears by and you haven’t lost a pound. What gives?!

You may be struggling to achieve results if the plan you’re on doesn’t best line up with what your body actually needs. Knowing your body type could help you bring your nutrition game to the next level. There are three different body types known as somatotype.

Wes Wilson

The 3 somatotypes are ectomorph, mesomorph, and endomorph. They are each characterized based on body shape and composition. I bet you will be able to quickly identify which somatotype you must align with.

Ectomorphs are generally leaner and long limbed folks. If you are an ectomorph you may have a more slender build and find it difficult to put on muscle or gain weight at all. Many ectomorphs find themselves drawn to endurance activities like running due to their bodies natural proclivity to endurance events.

Mesomorphs are naturally muscular folks. They tend to have broader shoulders and gain muscle easily when training without putting on fat. Mesomorphs may be the classic build you picture of a gymnast or football player.

Endomorphs tend to have a larger build and may put on muscle, but also body fat easily. Classically “big boned,” these folks may remind you of a powerlifter, strong man competitor, or football lineman.

Knowing which type you are can be useful when it comes to your eating choices and may help you identify which exercises you may perform best at. Your body type helps give insights to how your genetics and body may react to certain foods. For example, are you insulin resistant or sensitive and how can you determine this?

If you are an ectomorph you may thrive off of a higher carbohydrate diet even consuming over 50% of your calories as carbs. Endomorphs who tend to store fat will do better on a lower carb diet and would do better to consume a higher protein and moderate fat diet. Mesomorphs fall into the middle and can do well with a balanced diet like a zone diet that is 40% carbs, 30% fat, and 30% protein. As you perform more strength training you may find that you are able to better tolerate carbs in your diet, because your insulin sensitivity improves.

Body types aren’t all about looks. You can also use this approach to eat in ways that support activities where certain body types thrive. For example, if you’re an ectomorph body type, you’ll thrive doing endurance activities more than heavy weightlifting. That doesn’t mean you should limit yourself though. Most of us are not purely one somatotype and you can always train in the direction that aligns with your goals. Just because you aren’t naturally inclined to a certain activity or style of heating doesn’t mean you can’t achieve your goals.

Body types are not a one size fits all approach, but can be a good place to start if you’re struggling with fat loss, muscle gain, or even fatigue. Knowledge is power and hopefully you can use this to improve your decision making around your training and diet. If you have questions just let us know!

Becoming Better, In Quarantine and In Life


So you may be working from home in your pajamas, or maybe your job has even been affected by the global pandemic (and you’re still in your pajamas) everyday. Let’s talk about why you need to set some standards for you and your household if you want to come out of this pandemic better than ever. 

“The challenge is to always improve, to always get better, even when you are the best. Especially when you are the best.”

James Kerr

Dr. John Vincent

Behind closed doors many of us let it all hang out. Stains on our clothes, unbuttoned pants, and messy hair. We say this is our “home” time and we deserve some relaxation. What if I told you this is lowering your standards in other areas of your life? What you do when no one is watching is what shows up in public.

The New Zealand rugby team, the All Blacks, takes this message very seriously. They know that they are only as good on the field as the way they operate off the field. So how does this apply to you? 

When you’re at home, keep your standards high. Especially when you’re under a Stay at Home order from the government. This isn’t happening to you. It’s happening for you, so take advantage of it. Get dressed for work in the morning and notice how much better you feel. This will impact your decisions all day long.

Leaving clothes lying around? Not combing your hair? Do the little things to make yourself just 1% better in everything you do. If cleanliness is important to you, make sure you’re taking care of your home and yourself as you go about your day. I recommend picking even just one thing a day that you focus on. If you wouldn’t do it in public, don’t do it at home is a good philosophy to inhabit.

This can be hard when we’re locked in our homes in a national quarantine, but it will be worth it in the end. You will be better for it. Make yourself better when no one is looking. This is the champion’s mindset: Going the extra mile. 

 

Momentum is something that is slow to gain and fast to lose.

What are you going to do today to make yourself 1% better and not lose your momentum? To show up a bit more in your life today. For you, for your family, for your world?

Today, choose to get better.

Work, Play, Compete, or Live Forever


If you are thinking about trying out a new training routine it’s important for you to consider your goals versus the goals of the program.

Most folks who participate in CrossFit and other HIIT styles of training may not know or understand the different styles of training available and who they might be best for. Some gyms offer a wide variety of classes to address the different needs of their members while others pride themselves on a particular specialty.

Put some thought into which camp you fall into when selecting a training program and you’ll be most likely to maximize your results and achieve your goals. Most folks fall into one of 4 camps.

1.Work
2.Play
3.Compete
4.Live Forever

Work
Let’s start with folks who train for work. They may have physically demanding jobs that require their bodies to perform for the execution of the job or to keep them safe. Law enforcement, firefighters and rescue personnel, and members of the armed forces all need to be in shape to keep them safe and performing at a high level. Other folks may have physically demanding jobs that require them to have strength and endurance for. Maintaining a high level of fitness let’s construction workers, landscapers, loggers, and other active professionals do better at work.

If you fall into this category it is important you find a training routine that supports your job performance. Workouts should be varied and keep you balanced. It’s also important that the workouts address the demands you will face on the job to help prevent injuries. Beware training programs that overwork you and leave sore or unable to perform your daily duties.

Play
If you fall into this category you know the importance of getting daily exercise, but you want it to be as fun as possible. Training should be engaging and allow you to connect with others who have the same goals as you do. You may lose interest doing the same routine over and over again so it’s important that you find a training program that mixes things up and keeps you engaged.

Compete
You train to make you better at a particular sport. Whether your sport is running, biking, skiing, soccer, or even CrossFit your training routine should be specific to the activity you are trying to excel in. Workouts need to consistently train the movements patterns you will experience in your sport to improve performance and reduce injury risk.
A great coach will know the volume of training needed to help you improve and how to plan out a training schedule for preseason, in-season, and off-season training cycles. Make sure you are training for the demands of the sport and not just following a powerlifting or bodybuilding program that doesn’t line up with your goals.

Live Forever
You train because you know it’s important for health and wellness. You’re not looking to compete but to enjoy your life and your family. You may not have a physically demanding job so you need a balance of cardiovascular and resistance training to keep you feeling good and moving well. You may also be looking for nutrition advice and other best practices to ensure you have a long and high functioning life.

If you fall into this category make sure you are training with the minimum effective dose in mind. You should leave most training sessions better than you went in.

Want to get started training, but still not sure how? Talk to one of our coaches about which of our programs might be best for you and we can answer all of your questions!

Where does alcohol fit into your training?


Since about 7000 B.C., alcohol has been a staple for gatherings in many cultures. You may have heard that wine can actually be a healthy beverage for your heart, or that a hot toddy when you’re sick makes you get better quickly. Are these claims true? Like most answers: yes and no. It depends on a myriad of things like your genetics and the way your body processes alcohol, additives and the quality of the booze you’re consuming.

So where does this fit into your life? If you’ve ever wondered if you should avoid it all together, or can have a glass or two of your favorite red or microbrew, this article is for you.

Let’s talk about the science of alcohol. What’s in it that gives us that fuzzy feeling? The answer: ethanol. This substance absorbs into our bloodstream and causes a “depressing effect” on the systems in our bodies.Our reaction times slows, stress and anxiety are reduced, and the body altogether slows down.

Weightlifting and exercise in general generate metabolic waste for the body to process. The liver is instrumental in clearing these waste byproducts from the body. If you are working hard in your training you may be putting a hefty load of work on your liver. Make sure that if you are exercising and enjoy a few drinks you are getting ample rest and recovery to keep your body in balance.

There is also the additional calories to consider when it comes to alcohol. If you are trying to lose fat then there is most likely no room in your diet for excess calories. You want your primary calories to come from lean protein, fibrous vegetables, and heart healthy fats. Replacing some of those calories with alcohol put you at risk for nutrient deficiencies. Not only that, but after a few drinks you may become tempted to reach for foods that don’t support your body compositional goals.

Consuming alcohol doesn’t make you unhealthy or a bad person. Just like anything else you consume, it should have can have a place if you are responsible and keep it in balance with your health and wellness goals.

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!