Read Article: https://www.gorhamtimes.com/living-eating-right-improves-performance/

Fueling your body with the right nutrients before and after any workout will give you the energy and strength you need to perform better, recover quicker, and grow stronger and healthier. There is a lot of mixed and confusing information concerning this topic, so here is a simplified explanation to help you navigate through the noise.

Read Article: https://www.gorhamtimes.com/how-to-set-successful-goals/

Read Article: https://www.garagegymreviews.com/full-body-workout-vs-split

There is no one single answer to the debate over full-body workouts and split routines.  The truth is, it really all comes down to your individual goals and your schedule. 

How To Decide On A Full Body Workout Vs A Split Routine

Your schedule will be a great place to begin this decision and to help you to create a plan that leads towards consistency and success. You need to factor in how much time you can dedicate, not only to your strength training sessions, but also to your recovery time, each week.   

It’s important to make a plan. Many people may get very excited about starting a new strength training routine and jump right in without a solid plan for success.  When you start without a plan, you may end up overcommitting to too many workout days, which could lead to overtraining¹ and burn out.

The best solution is to take a step back before you begin and look at your availability.  It is important to find time in your schedule that you can commit to consistently and without interruption.  

Priorities are tasks that you can not skip and are what is most important to you.  They may also include duties that you must do, such as chores, work, and childcare.  They may also include events that you want to do, such as date night, watching your child’s soccer games, or grabbing coffee with a friend.  

No matter what they are, you must acknowledge your priorities before you add workouts to your schedule.  This could improve your level of self-efficacy² and increase your chances of successfully reaching your goals.

Here’s an example:

• If you know that your children need to be on the school bus at 8:00 a.m., scheduling a workout at 7:00 a.m. may not be the best choice.  You may find yourself unable to focus because you are worried about finishing on time to help your kids start their day. 

The solution is to find times and days in your schedule that allow for a training session without being stressed, rushed, or disrupted by your priorities. This will limit your opportunity to make excuses and increase your chances for success.

Recovery time is just as essential as strength training. You must allow your muscle groups time to repair themselves, decrease inflammation, and improve mobility of all body parts.  

Muscle recovery can take 48 to 72  hours depending on your fitness level, nutrition, and body composition. The higher the intensity of your workout, the higher the amount of muscle damage you will experience, requiring more recovery time between workouts, according to the National Academy of Sports Medicine³.  You can make recovery a priority by creating time in your schedule for rest.  

Once you have established your priorities—and have decided how much time you have for workouts and recovery—you can begin to build a routine that works best for your goals and lifestyle. Ahead, learn the difference between full-body workouts and split routines. 

What Is A Full-Body Workout Routine?

If your time is limited, a full-body workout may be the best choice. A full-body workout incorporates the use of every muscle group in the body in a single session. By training the entire body as “one muscle,” your movements may be more natural and more closely imitate real, functional daily human life.  Full body workouts can maximize your time, increase calorie burn, and promote whole-body efficiency.

If your goal is fat loss, full-body training may be a great solution. Studies consistently⁴ prove that full-body routines cause more fat loss. Frequently, subjects in these studies will report twice the amount of  fat loss from full-body training when compared to that of a split routine (and often more). 

Drawbacks Of A Full-Body Workout

There could be less recovery time, since you will be working the same muscle groups multiple times per week. Be sure to incorporate a variety of movement patterns and consider performing lower volumes of work to reduce the risk of overuse injury.

There could be an increased risk of overtraining. Full-body workouts can be difficult and exhausting. A typical full-body workout might include squats, deadlifts, bench press, pull downs, and abdominal work all in the same day.  

Resistance training the whole body in one training session in this manner is taxing on your energy systems and could lead to overtraining if you don’t allow for ample recovery time.  

How To Plan Your Full-Body Workout Routine

When choosing full-body workouts, the National Strength and Conditioning Association (NSCA) recommends⁵ the frequency of two to three training sessions per week on nonconsecutive days to allow for appropriate recovery time. 

It can be beneficial to focus on using bodyweight movements to decrease your risk of overuse injuries. Total-body movement patterns may maximize your efforts and help you avoid imbalances of muscle groups.

Full-Body Workout Examples

• If you can dedicate two different days per week to strength training, a Monday/Thursday full-body routine would be a great choice because it allows two to three days of recovery time between each session. 
• If you can dedicate three different days per week to strength training, a Monday/Wednesday/Friday full-body routine would work all body parts and muscle groups more frequently, while still allowing for one to two days of recovery time between training sessions.

Trainer’s note: Recovery time may include doing nothing, performing some light cardio, and/or a mobility training program that includes the whole body. 

What Is A Split Workout Routine?

If you have more time, split routines may be the solution. Split workout routines separate specific muscle groups from one another with a goal of complete muscle fatigue in specific target muscle fibers.  Split workouts require more workout days, more training volume on specific muscle groups⁴, but less metabolic challenge with each workout. 

If your goal is bodybuilding or powerlifting, split routines may be best. Training splits could be more conducive to building muscle mass. They could also allow for increased intensity, training volume, and can make space for more recovery time for each muscle group. You can also focus on specific muscle group imbalances by incorporating a specific body part split into your training sessions.

Drawbacks Of A Split Workout Routine

You could get less calorie burn per training session. If your goal is fat loss or total-body weight loss, you must note that a split routine does not burn as many calories as a full-body workout, as reported in the 2016 study in Biology of Sport⁴. For example, if your training session is totally focused on triceps, your calorie expenditure will be low.

Split routines could lead to muscle imbalances. If a split routine is designed improperly, you may risk overdeveloping certain muscle groups at the expense of others. This could lead to aesthetic and strength imbalances of the muscles. 

For example, a bodybuilder may spend too much time on bicep curls during a training session and not enough time on glute exercises. Although he may achieve muscle gain in his biceps, his glutes may end up missing out on muscle gains. This type of training could result in making the bodybuilder appear asymmetrical and cause and imbalance of total body strength.

How To Plan Your Split Routine.

There are many methods of creating a split workout routine. Once again, it all depends on your goals and how many days you have to realistically commit to training sessions. If you have four days, you may choose to split the upper body and lower body only. Or, if you five days or more, you may choose specific body part training sessions for different days throughout the week.

Split Routine Workout Examples

If you have four days per week for strength training; a two-day upper body/lower body split routine may be the best solution.  

Here’s an example:

• Day one: Upper-body training session (e.g., push-ups, bench-press, tricep push-downs, pull-ups, shoulder press)
• Day two: Lower-body training session (e.g., squats, deadlifts, lunges, calf raises)

For the whole week, that would look like:

• Monday: Upper body
• Tuesday: Lower body
• Wednesday: Recovery time
• Thursday: Upper body
• Friday: Lower Body
• Saturday and Sunday: Recovery time

With this split routine program, you’ll focus all of your effort on your lower body muscles (glutes, quads, hamstrings, calves) on day one; all of your effort on your upper body muscles ( chest, back, arms) on day two; and on day three, schedule recovery time. 

By the time your next lower body workout comes along on day four, you have had two days of recovery time for those muscle groups. Since you have more recovery days, the intensity and duration of each workout can be increased.

If you have five days a week to workout; A muscle-group specific split routine may be best for you. A common one is push-pull-legs. The example here is a version of that:

• Monday: Leg day (squats, lunges, deadlifts, calf raises)
• Tuesday: Chest day (barbell bench press, push ups, incline dumbbell fly)
• Wednesday: Recovery time
• Thursday: Shoulder day (shoulder press, dumbbell front raise, dumbbell lateral raise)
• Friday: Back day (barbell bent over row, cable pull down, dumbbell reverse fly, pull up)
• Saturday: Arm day (bicep curls, tricep extensions, dumbbell wrist curls)
• Sunday: Recovery time

Trainer’s note: You could add a HIIT session to the end of your split routine training session to increase calorie burn. 

With this five-day split workout example, your leg muscles (glutes, hamstrings, quads, calves) have six days of recovery time since your leg day is only one training session per week. By separating your muscle groups on different days, you can greatly increase your intensity, duration, and overall volume of each lift.  This may  lead to increase in strength and promote overall muscle growth⁷. 

With regard to hypertrophy⁸ of the muscles, studies have discovered that Split Workout Routine and Full-Body Workout Routine led to similar increases in overall upper body and lower body muscle mass. 

Final Thoughts On Full-Body Workouts Vs. Split Routines.

Although many factors will ultimately dictate the best workout solution for you, the amount of time that you have to dedicate to your workouts and recovery is a great place to begin. 

Depending on your goals and fitness progression, many other factors must be considered when creating a training routine including (but not limited to); training session reps, training volume, heart rate goals, and body weight. 

Overall, consistency of your routine overtime will lead you to success. Choose the training routine that is strategically aligned with your individual goals, and one that fits a schedule that you can commit to. 

Full-Body Workouts Vs. Split FAQs

References

1. Fry AC, Kraemer WJ. Resistance exercise overtraining and overreaching. Neuroendocrine responses. Sports Med. 1997;23(2):106-129. doi:10.2165/00007256-199723020-00004
2. Neupert SD, Lachman ME, Whitbourne SB. Exercise self-efficacy and control beliefs: effects on exercise behavior after an exercise intervention for older adults. J Aging Phys Act. 2009;17(1):1-16. doi:10.1123/japa.17.1.1 
3. Comana, Fabia. Exploring the Science of Muscle Recovery. American Fitness Magazine. National Academy of Sports Medicine (NASM).
4. Crewther BT, Heke T, Keogh J. The effects of two equal-volume training protocols upon strength, body composition and salivary hormones in male rugby union players. Biol Sport. 2016;33(2):111-116. doi:10.5604/20831862.1196511
5. Dana Bender “5-Week Workout Plan For Beginners – Getting Your Feet Wet With Fitness”. National Academy of Sports Medicine (NASM). December 28, 2021
6. American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670
7.  Thomas MH, Burns SP. Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training. Int J Exerc Sci. 2016;9(2):159-167. Published 2016 Apr 1.
8. Evangelista AL, Braz TV, La Scala Teixeira CV, et al. Split or full-body workout routine: which is best to increase muscle strength and hypertrophy?. Einstein (Sao Paulo). 2021;19:eAO5781. Published 2021 Aug 30. doi:10.31744/einstein_journal/2021AO5781

Read Article: https://www.my-fit-24.com/myfitthrivetribe/2021/10/21/the-best-diet-for-fat-loss

3 Tidbits about Losing Body Fat

Hey everyone, this is Coach Stacey, I am NASM Certified Fitness Nutrition Specialist, Behavioral Change Specialist, and Personal Trainer. I have been in the health/fitness industry for over 20 years and the number one question I receive when it comes to nutrition is; "What is the ideal diet to lose body fat?". In this article (I will keep it short and sweet), I share 3 tidbits about losing body fat;

1). Super low calorie restricted diets can lead to HUGE rebounds. That's right.... Those super low calorie diets not only make us feel miserable, lethargic, and HANGRY; they also frequently lead to re-gaining the weight. Sometimes this can even cause you to gain back more than you lost (ouch). Need proof, check out the statistics from "The Biggest Loser" show from the early 2000's. Many of the contestants not only gained the weight back, but they all lost lean muscle mass, and lowered their resting metabolism (this is so bad for your body's ability to burn fat).

Science has proven that super low calorie diets just don't work long term. Instead, try to set your caloric intake to a level that promotes a 0.5 - 2lbs/week weight loss. This way you maintain lean body mass while losing body fat, and you won't be so HANGRY. Bonus; you are more likely to maintain your results. In conclusion, it would be my recommendation to have a Nutrition Professional help you to calculate your ideal caloric intake for your goals.

2.) Fasting can make me Furious. Well, I got your attention, BUT...I am not 100% against fasting. In fact, I believe that fasting should be part of your daily healthy habits, when performed safely.

Here are my Fasting Safety Tips;

Eat breakfast. If you awake at 6am, eat breakfast by 6:30am, this gets your metabolism fired up for your *active day and a healthy metabolism is key to maintaining a healthy weight. (*active day means the hours of the day that you require energy.)

Eat frequently (not constantly) during your active day. I recommend between 3-5 meals per day, consumed every 2-3 hours. ( I could go into detail about eating the right foods, on time, on purpose, but this is supposed to be short and sweet. message me if you want more info on that).

Stop eating when you are retiring for the day. If you want to lose body fat, I would stop eating when you stop being active (because if you have no way to burn off the energy, your body will store it, as fat). Ex; If you have dinner at 6pm and begin your fast, you can break your fast 12 hours later when you eat breakFAST again at 6am (that's why it's called break-fast).

I recommend a 12:12 or even a 12:8 Fast as long as your eating during your active day. I would stamp my name on the fact that this type of calculated fasting can be very useful in losing body fat.

Again, it is best to consult a Nutrition Pro for help in creating the right timing, meals, and portions for your specific goals. Avoid fasts that last longer than 16 hours. After this time, this type of prolonged fasting will invoke survival mechanisms that lower your resting metabolic rate and can cause severe damage to your thyroid (the organ responsible fo your metabolism).

3.) Refeeding AKA "Cheat" days. You may be surprised, but I highly recommend cheat days (scientifically defined as refeedings). I'll use the term "cheat" days here because it sounds more appealing and less clinical.

In fact, science has proven that the psychological effects of "cheat" days can actually enhance your fat loss journey, because you feel less restricted, more happy knowing you can still enjoy those meals you love, and you will tend to feel like you can be more social if you plan to do so during your "cheat" days.

A recent study proved that even a 2 week on, 2 week off, restricted diet; "cheat" week plan can lead to steady fat loss over time.

WARNING, "Cheat" or "Refeed" does not mean a free for all binge eating.

Instead, structure your "cheat" days or weeks to maintenance level caloric intakes (the caloric intake required to maintain your current weight. Obviously a 2 week on, 2 week off approach will lead to a slower fat loss than a 5 days on 2 days off approach.

Be honest about your goals and timelines and you have my permission to "cheat" as long as it's calculated and planned. And, not to overdo it, but... consulting a Nutrition Pro would be best, not only to help you calculate your "cheat" day intake plan, but also for the accountability of returning after the "cheat". (We all have been through the never ending "cheat" day scenario).

Well, there you have it, 3 tidbits to help you start your fat loss journey. There are many more facts and plans I could share, but ultimately, fat loss and overall nutrition is unique to everyone. If you have specific questions about your nutrition, please reach out to me (use the button below).

Have a healthy day!

-Coach Stacey

Read Article: https://www.my-fit-24.com/myfitthrivetribe/2021/1/6/you-must-create-space-for-transformation

Are you feeling really excited and ready to chase down your 21’ goals? Or, are feeling like you’re still dragging your feet and kind of stuck still thinking about taking action, but not quite ready?  You might be saying; "Hey, I just need another minute to collect myself and figure out where I am." 

Read Article: https://www.my-fit-24.com/myfitthrivetribe/2020/2/26/fueling-your-workouts

Fueling your body with the right nutrients before and after any workout including athletics will give you the energy and strength you need to perform better, recover quicker, and grow stronger and healthier. There is a lot of mixed and confusing information concerning this topic, and so I have created a simplified explanation to help you navigate through the noise. 

Read Article: https://www.my-fit-24.com/myfitthrivetribe/2019/12/13/3-steps-to-championing-your-2020

A new year and a brand new decade is on the horizon, and it’s gonna be freakin 2020 guys….

To quote Clark Griswold; “Holy crap…where’s the Tylenol”.

(please excuse Clark’s language)

Did you set a resolution in 2019? How did it work out? Did you succeed at reaching your goals? Or are you exactly where you were last December?

If you are, it’s ok…let’s breathe, refocus, and reset.

The truth is, that you are not unlike millions of others who do the same thing year after year.

I have done it myself, and that is exactly why Jesse and I have created a method to help you to end that cycle…

You see, the problem with resolutions is NOT that people set goals that are too big to accomplish in one year…

It’s actually in that they don’t take the time to M.A.P. the journey towards those goals before setting course.

Does this make sense?

It’s like telling your GPS to take you to where you want to go, without ever entering your starting point or address of destination.

There is no plan, no coordinates, no clear direction.

All too often, (and I am guilty of this too), people just make a bold statement when the clock strikes midnight.

You know the scene, champagne is flowing, confetti is flying, and of everyone starts saying what they want for the New Year.

Don’t get me wrong…I am a dreamer, a goal getter, I am the resolution queen, and my head is in the clouds…a lot!

I love goals. I love setting them, chasing them down, and crushing them.

I am not against the idea of a resolution. I just want to help you to actually be resolute about it.

Many people make that resolution and then either;

Wake up the next morning and jump right into massive changes before setting the table for success. This usually quickly turns into overwhelm, stress, and eventually failure to succeed.

OR…

They hit the snooze button the next day (and the day after), sadly, never actually ever taking action. This is usually due to their already present overwhelm and stress, combined with the regrets and failures of the past.

So how do we overcome the battle with resolutions and become the Champions of our 2020?

Create a M. A. P. towards what you want to accomplish.

Here’s what I mean…

Over the past year Jesse and I have been taking action on several huge dreams that we have been working on for well over a decade.

The fire burning within us got too hot to ignore. It was just last New Year’s Eve when we said, “Time to be resolute about our resolutions, let’s make a solid M.A.P. towards our goals and actually do this!”

We created a M.A.P. with these 3 Steps;

1.) Meditate; Identify where are you now. Take time to assess your current situation.

For Coach Jesse and I, we knew that at the beginning of 2019;

Our family owned and operated boutique fitness business needed to improve in order to compete with the new franchise fitness businesses that had recently popped up in our small town.

We needed to step up our coaching and business game to better serve those in need.

We had to (excuse my language this time) “Crap or get off the pot” with our online course, “Living a Champion Life” (that has been in process since 2010).

We needed to improve our nutrition coaching services to better serve our clients.

How can you Meditate on your 2020 goal?

Ask yourself;

Where am I now?

Be honest, and real with yourself about your current situation.

How can we go anywhere if we don’t know where we are starting from?
2.) Aim; Decide where you want to go, and set your GPS towards your specific goals.

Personally, in 2019 we realized that we needed to;

Totally renovate and consolidate our business, our staff, and our facility.

Find solid business coaches for ourselves that are doing what we want to do, better than we are.

Learn how to build a quality online course.

Certify staff in Nutrition Coaching. As well as research, test, and choose a nutritional supplement product to recommend to our clients.

How can you Aim at your 2020 goal?

Ask yourself;

Where do I want to be? What do I actually want?

Paint a clear picture of your destination and be as specific as possible.

Otherwise you will be pulled in a million different directions, or simply go around in circles.

3.) Plan; Choose a route, including paths over, under, and around known obstacles, towards your desired outcome.

Our 2019 route included;

Construction, new equipment, and financing lined up for the total facility and business upgrade.

Two trips to the west coast in search of business coaches, education, and direction.

Choosing a course to invest in and learning exactly how to build an online brand.

Becoming a Certified Nutrition Coach and choosing a supplement company that we know, like and trust enough to share with our members.

Let’s Plan for your 2020 goal:

Ask yourself;

Which route are you going to take?

The long bumpy path?

The short cut?

Over the mountains and through the woods?

Choose one and set sail, or you will never get started.
Because we took the time to M.A.P. here we are 1 year later;

We have a brand new, upgraded fitness facility and an amazing staff to serve our members.

We have hired amazing business coaches to lead, motivate, and educate us personally to constantly improve.

We have begun to build our online brand of courses; “Living a Champion Life”

I have added NASM Certified Nutrition Specialist to my list of alcolades and we have chosen a nutritional supplement company that we truly believe in, and will begin offering to members.

So….another year is almost here guys…. Jesse and I are now creating our 2020 M.A.P., and let me tell you, it’s even bigger than last year!

One reason that we created the M.A.P. process, which just happens to be the first step of our Living a Champion Life Method, is that you can use it over and over again.

Anytime you have a goal that you want to accomplish, first take time to set your mental GPS M.A.P.;

1.)Mediate: Figure out where you are now and enter your current coordinates.

2.) Aim: Punch in the destination of where you want to go.

3.) Plan: Choose the route you want to take including paths around obstacle, detours, and traffic.

Like I said, our 2020 M.A.P. is gigantic, and as a kickoff we are going BIG.

We invite you to join our 21 Day Reset Program. This high performance health program will help you feel invigorated, lose weight, and get back on track to better health.

If you are interested in clean start to your 2020, jumpstarting your success for a Champion year, here is your chance. I can totally vouch for this program, as I recently tested it on myself, and I achieved all that the program promises and more (of which I will share in the next few days..stay tuned).

Message us to get started.
Cheers to saying goodbye to 2019 and choosing to be the Champion of your 2020.

Love, Coach Stacey Coleman

Read Article: https://www.my-fit-24.com/myfitthrivetribe/2019/11/1/sustainability-in-fitness-and-why-its-important

Sustainability is a hot topic nowadays. From renewable energy, to responsible food harvest, there are many methods that people are learning to be better stewards of our resources.

One topic that isn’t discussed all that often is the concept of sustainable fitness. Like other resources that have limited availability, your mental and physical state also have limits.

There are no shortage of fad diets and exercise plans that may produce a short term desired result, but often at a high price, or overuse of resources. The proverbial “magic pill” continues to be sold, and many people are unaware of the danger they are putting themselves into. Mental fatigue, mechanical injury, and other medical complications can arise from overuse of many commonly followed, and even very popular, practices. While it may be safe to apply hard pressure for a limited time to achieve a specific result, unless you have a long term plan in place, this approach usually ends in either a catastrophic failure (sickness/injury) or an eventual relapse into your previous state.

Evidence suggests that in order to remain sustainably fit, one should vary their workouts and include 4 different exercise types that challenge their metabolic system, cardiovascular system, overall strength, and mobility. When I am creating a fitness prescription for a client, I include each of these exercise types, which I call the 4 pillars of exercise. Every human could benefit from hitting each pillar 1-2 times/week depending on the individual’s goals and starting points. Here is a breakdown of the different exercise that create a healthy, sustainable fitness lifestyle...

1. Metabolic conditioning: Is completed through a combination of short bouts of high intensity work intervals (80-100% effort) followed by an approximately equal bout of forced rest (actively attempting to recover). A wide variety of weight loaded and body weight exercises can be performed using this technique.

Metabolic conditioning benefits include:

Improved cardiovascular capacity

Serious calorie burn

2. Strength Training: Uses varying forms of resistance to induce muscular contraction which builds the strength, anaerobic capacity, and size of skeletal muscles. Strength training helps you:

Develop strong bones.

Lose Fat. As you gain muscle, your body begins to burn more calories to support them.

Boost your stamina. As you get stronger, you won't fatigue as easily.

Steady state cardiovascular conditioning (SSC): Low intensity exercise at a sustainable and steady pace. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism (creating energy from oxygen) can be performed for extended periods of time. SSC includes; jogging, biking, walking, hiking, and swimming. How SSC training helps you:

Improved Cardiovascular and Respiratory Function.

Improved mental health. Includes reducing stress and lowering the incidence of depression, as well as increased cognitive capacity.

Stimulates bone growth, lowering the risk of osteoporosis and other diseases of the bone.

Functional Mobility Training (FMT): Working to move your body through full range of motion, without restriction or pain, and under control. This includes traditional stretches, self myofascial release, and assisted pliability exercises. Functional Mobility Training gives you:

Improved posture and pain relief.

Decreased recovery time and soreness between workouts.

Reduced risk of injury.

Relaxation for the body and mind.

By getting all 4 of these exercise pillars, we can develop sustainable fitness habits, reduce risk of injury, maintain or improve our overall health, and get the most out of our workout time. If your current regimen has you primarily in one pillar (only strength training, only running, only high intensity intervals), it is time to add the other three. As always, it is wise to seek the help of an experienced professional when creating any fitness program.

Read Article: https://www.my-fit-24.com/myfitthrivetribe/2019/9/26/where-are-you-headed

"You can't change the past. You can change the future. Would you rather be influenced by something you can't change, or by something you can?" - Jeff Olson ('The Slight Edge')

Are you hung up on something that happened to you in the past? Maybe a mistake you made, or a wrong done unto you? Does it hold you back from from moving forward, toward success?

It is time to let it go. You can not change the past. It just can't happen. It's already done, and the more time you spend dwelling on it, the more time the "NOW" is happening, and you are missing it.

"The time is now". What I want you to do is make a good decision RIGHT NOW. That is the only thing you can control. Guess what? The more "Good, Right Now" choices you make, the closer you are to success. Start piling up "good right now decisions".

I know, I know, it sounds too simple, but it is the only way to make progress. Failures happen. It's OK! That is how we learn. A brilliant inventor once said;

"I haven't failed, I just found 10,000 ways that won't work" -Thomas Edison

Do you consider Thomas Edison a failure? If you do I would turn on a light and think about it.

Don't get hung up on failures of the past. Failures teach us "10,000 ways it doesn't work". You become wiser along the way. Do not stop trying because of fear of failure. Keep moving forward, learn from your mistakes, and stack up positive choices.

Continue forward making the best possible decisions, moment by moment. Eventually you will find success.

If you are starting a journey to a healthier you, make sure that you are making a good choice right now. What are you eating? What is your workout plan today? Just move forward.

If it's financial debt that you are worried about, just start now. What is your spending like today? Have you sought out help from a financial advisor? Put your pennies in the bank and start the road to financial freedom.

One good decision leads to another. Let go of the past and move forward towards success, one small good decision at a time. I believe in you and I know you can reach your goals.

Please share your thoughts. Ask questions, and follow our social media pages for daily motivation.

There are 4 Pillars of Sustainable Fitness... 

Everyone needs different doses of each. There will be a different prescription and combination of each depending on your specific starting point and your specific goal. 

The 4 Pillars of Sustainable Fitness (copyright My-FIT-24 2019) 

1. Steady State Cardio

2.Metabolic Conditioning 

3. Strength Training

4. Functional Mobility 

Many fitness businesses only offer 1 Pillar. We are raising the bar.

My-FIT-24 offers them all in one place, one membership, one focus: SUSTAINABILITY.

My-FIT-24 empowers our culture to live strong, healthy, and happy through our evidence based fitness systems (the 4 Pillars), taught by our expert educated Trainers, in a timely & efficient method.

Launching My-FIT-24’s leveled up mission in

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