March 14 – 20, 2021

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

THIS WEEK

One Year Later…

It has been a year since our world shut down due to COVID-19. I won’t go into the details with how things have changed, but fitness and exercise has been one of those areas that changed for many people.  We recently launched a survey to find out what peoples routines are now compared to a year ago.  Below are some of the findings.
  • Before the pandemic nearly 80% of people exercised at a gym
  • Currently less than 23% are exercising at a gym
  • Currently 76% of people are exercising using zoom, online workouts, or other web based workouts.
  • 81% of people also walk, run, cycle, or perform other types of home exercise
  • 57% of people say they plan to continue zoom or web based workouts in the future.
  • 59% of people will not go back to a gym until they are either vaccinated or masks are not required.

Based on these findings, we are adapting our class schedules and membership offerings. You still have 3 options, but they are changing a little.

ONLINE MEMBERSHIPS: These will continue the same as they have been.

ZOOM WORKOUTS: After a year of free zoom workouts, these workouts will now have a $50/month subscription. We want to make this option sustainable in the long term for those that want to continue it for months and years to come.  We plan to continue offering this M/W/F at 6am.

IN-PERSON BOOT CAMP CLASSES: We are reducing our in-person offerings at least until more people are vaccinated and masks are not required based on peoples survey responses.  Our Grit class offerings will not change, but the boot camp offerings will be slightly reduced.

  • M/W/F – 6am & 9:30am
  • T/Th – 12pm
  • M/W – 5pm (changed from 5:30pm)

THINGS TO PRACTICE:

1. Hit Your Workouts! It has been a year now living in a new and ever changing normal. Our habits and routines have changed. Some for the good and some for the not so good. Hopefully you have figured out your workout routine over the past year. Make sure you hit your workouts this week with one of our 3 workout options above!
2. Drink Up. Make sure you are drinking the right fluid choice at the right time this week. Pure water is not always the best answer. Know your fluids and keep hydrated this week. Check out our helpful tips below about various types of water and electrolyte drinks.
  • When To Drink Water: Water is a great option to drink most of the time as long as you don’t have any real strenuous and long activities planned. If your temperatures are cooler and your sweat rate is not real high, water will suffice.  With that said, not all water is created equal, We recommend choosing a water that has a neutral pH, or slightly on the base side of things.  Aquafina, Dasani, and many of the other mass produced waters are rather acidic, and not the best choice. SmartWater, Essentia, Fiji, and several other brands have a more neutral pH and also add some minerals and electrolytes into it.
  • When To Drink Electrolytes: On hot temperature days, or days where you are sweating a lot, but only for about 60minutes of less, electrolytes added to your water can be a great option. Your body gets depleted of electrolytes (particularly sodium and potassium), through sweat. The warmer and more humid the environment, the more these levels are depleted. Electrolytes can also increase the rate of absorption of water. Pure water does not absorb into the system as fast as an electrolyte water absorbs into your body. Although waters like SmartWater and a few others have some electrolytes in them, they are really not enough when the temperatures increase or if you are exercising a lot. Nooma, Skratch, Nuun, Kill Cliff, and a few other companies have some great electrolyte drinks that don’t add a bunch of Calories.  They use some very natural ingredients and can give you that electrolyte boost when you are planning to sweat a lot. Coconut water can also be a decent option for an electrolyte drink, although it is much more heavily loaded with potassium than some of the other electrolytes. These drinks can be consumed before, during, or after activity.
  • When To Drink Sports Drink: Sports drinks also have their place. Sports drinks typically are packed with electrolytes and also have an increased carbohydrate content. These are great for when you are exercising longer than 60-90minutes. We really only recommend these beverages be consumed surrounding or during your long workouts. Make sure to be picky about your sports drinks, there are definitely some bad options out there. Skratch, KillCliff, or Hammer Nutrition are probably our favorite product brands when you need a sports drink for the long haul.

GETTING STARTED:

For the smoothest training video experience, use the Google Chrome web browser. Don’t have Chrome? No worries, you can download it here.

START WORKOUT #1

THIS WEEK’S RECIPES

GOOD EATS

We love to keep meals healthy, easy, and tasty!  Try some of these awesome recipes this week.

Easy Overnight Oats Recipe

Check out this recipe for a quick, healthy make ahead breakfast option!

GET THE RECIPE >

Southwest Quinoa Salad

This dish is fresh, delicious and the perfect lunch to go!
GET THE RECIPE >

Dump And Bake Salsa Chicken

We love how easy this dish is to throw together for quick meals during the week!
GET THE RECIPE >

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