Isn't It Time To Invest In YOU?

Think back to December 31st of last year. Or the year before. Perhaps the year before that too.

You made the decision: This upcoming year is your year. All those ads online confirmed it. “New Year, New You!” they proclaimed. Some of those gyms even promised you free pizza for $10 a month, so there’s that.

But where to start?! Google. Google will help.

You sat down and started searching: Gyms. Gyms in Indianapolis. Cheap gyms in Indianapolis. Cheap places to burn off 74 Christmas-tree-shaped Reeces Peanut Butter Cups in Indianapolis.

A Different Mindset.

What if we shifted our way of thinking about the gym we want to belong to? What if we stopped looking at what it’s going to cost us and instead, started looking at what we’re going to get? What if it isn’t about finding the cheapest way to say you’re a member of gym but instead making an investment in your health?

So how do you do that?

Start by simply doing some research. Here are five things to look for when finding the gym that fits you (A.K.A. where your results live):

1. Find a gym that wants to see you succeed. If you feel like a number (or worse, a dollar sign) from the moment you walk in the door, think of how that will translate into your full experience, from a customized fitness plan to celebrating your milestones in results.

2. Stop falling for fads. I just saw an infomercial the other day for the Booty Max. “Great booties are the rage, but squats and lunges are hard. Burn more calories in less workout time.” STOP IT. Any commercial or gym that promises you great results with minimal effort is prioritizing the dollar over an obesity epidemic AND lying to your face. Both are uncool. Admit to yourself that you’re going to have to put in some work. And that it’s not going to be easy, but it will be so worth it.

3. $10 isn’t an investment in your health. I have yet to meet a single person who has made real fitness strides at a place that charges $10 per month. But you get free pizza and I’m not sure how that gives you positive fitness results but I digress. Need further proof? While you’re Googling, go to images and type in “Planet Fitness memes.” You’re welcome.

4. Make sure your gym has workout options that you actually enjoy. For more on this, CLICK HERE.

5. Don’t do it alone. Take a look around at the gym you’re considering: Do people talk to each other? Is there a sense of community? Do they offer social/fun events outside of their fitness lineup? Is there an accountability program for you to be part of? There are plenty of studies showing that support communities (accountability, fitness in a group, etc) lead to better results, lower drop-out rates and increased success.

Start Today.

Hopefully this will give you a step in the right direction for next New Year, or even better: for right now. Why are you waiting?

I want you to succeed, whether that’s at Together We Rise Fitness or elsewhere. Be strong and pay it forward.

And while you’re Googling things, don’t forget to find a nice beach where you can plan your “fitness reward” vacation and show off your new muscles.

Stop Doing Stuff You Hate.

We all have that one friend that drags us to stuff that we don’t want to do, but we do it anyway because… well, friendship is pretty neat.

So your friend Sally texts you: “Will you try this new workout with me? It’s called hot cycling. You basically do a spin class in a room that’s 120 degrees! Let’s do it!”

Now on one hand, you know that cycling in Dante’s Inferno sounds like the worst idea you’ve ever heard. Worse than gas station sushi. REALLY bad. But on the other hand, she’s your friend and you did eat those extra few cookies in the office break room. It was only five… or seven. Nine… teen… whatever. So a gym date might not be the worst thing.

Fine. You go. You set your focus: I’ll go do this class and maybe this will kickstart my fitness! Positive attitude: check. Cycling shorts with the padding in the crotch: check. LFG.

You take the class and you hate it. Because honestly, why would anyone cycle in 120-degree heat?!

You pout all the way home. I don’t really need to get fit. I can be a little fluffy. Why is it so hard? Maybe next year. How do people do it? Is there a secret pill? Why can’t I like fitness more?

So now you have two choices: give up or refocus.

Variety Is The Spice Of Life.

Like a lot of things in life, options are important. Luckily, we don’t all like the same things. There are sushi people and there are steak people. Even then, there are gas-station sushi people and filet mignon people. There are phone talkers and there are texters. I am the latter. Don’t call me. But that’s beside the point.

The world of fitness is exactly like that: There are yoga people and there are weight lifters. There are runners and there are cyclers. There are kickboxers and there are dancers.

The key to sticking with fitness and seeing success isn’t found in a magic pill. It’s achieved by finding a plan that includes workouts you actually enjoy. What if the assault bike was the only way to get fit? The (possibly few) people who enjoy that piece of (evil) equipment would be ecstatic. The rest of us would just have to resolve to being pleasantly plump for the rest of our lives.

With that in mind, variety is also important. Cycling is great. Yoga is great. Running is great. But if you pick a workout facility that only gives you one option, two things will happen: 1) Over time, you’ll lose motivation because you’re always doing the same thing. 2) Your body will get used to that workout and you’ll hit what we call a plateau (same level of exertion, less results over time).

Now, I’m obviously biased towards the programming we offer at Together We Rise Fitness because I’ve seen the results it has provided for myself and lots of members, but here’s the thing that constantly leaves me scratching my head: Why would people choose a workout facility that offers only one fitness option (i.e. yoga)? You might love yoga. I mean LOOOOOOOVE yoga. But if it’s all you do for fitness, over time you’ll likely plateau and/or get bored with the same old, same old.

Mix It Up.

Why not try a gym where you use a huge mix of equipment (dummbells, rowing, kettlebells, running, resistance training, body weight exercises, HIIT training and more) and different types of workout formats? That way you can mix it up, try new things and discover a variety of workouts that you LOOOOOOOOOOVE.

Try something new. Try a lot of new things. You just might find something you love. Correction: Some thingsss that you love, some things that you’ll stick to, some things that will get you results. Even if one of them is Hot Spin. (But still… NO.)

It's The #1 Word: INTIMIDATION.

I’ve always said that if I opened a bar instead of a gym, I’d have no trouble getting all of my friends to come. But instead of serving up beer and nachos, I’m asking them to try a fitness class. Oh, the humanity.

Judging from their reactions, asking people to work out is apparently worse than asking them to help you move. And that usually includes beer.

There’s a glaring reason that it’s like pulling teeth to get my friends to work out: Working out is work and I’m asking them to work. Yes, there’s a reward and a reason for doing it, BUT. IT’S. WORK. 

But ultimately, my friends are cool. They’re not afraid of sweat or effort, so what’s the big deal?

Then I realized the not-so-glaring reason: It’s intimidating.

Some of my friends are social butterflies who could walk into any room and strike up a conversation. But what about my introvert friends who want to improve their health, but are terrified by the idea of walking into a room full of strangers?

Then it hit me: These are my friends. They know the owner. What about the people who don’t know a single person at the gym?! YOWZA. That’s maximum intimidation level and that’s what I’m aiming to help with today.

“I’m Intimidated.”

“I’m intimidated” is literally the number one thing I hear from new people all the time. They have the best intentions and truly want to make a change, but they let the fear win and never even walk through the door. They miss the chance to see that we all had a “day one” and that we’re here to guide new people through theirs.

This is an open letter to anyone who has ever wanted to improve your health through fitness in a group atmosphere like CrossFit, but you’re absolutely terrified of starting. Not because you’re afraid to put in the work, but because you’re intimidated by the idea of a room full of strangers who you assume are judging you, your body and the way you move.

I understand that fear and I see it in a new person’s nervous eyes when they come through the doors for the first time. I recognize it because that was me on my first day. What do I do? I don’t want to mess this up. I’m scared.

You Can Do This. Here’s How.

Three suggestions for overcoming your intimidation:

1. Whether you’re in Indianapolis or somewhere else in the world, find a place where you feel like you fit in. At Together We Rise, our community is comprised of all shapes, colors, jeans sizes and wine preferences. We like it that way. I’ve created a culture in which one of the most consistent compliments we receive is about how “judgement-free” our coaches and members are. Never let yourself feel like an outsider. Being comfortable is key.

2. Never be afraid to ask questions. Even tons of questions. I’ve never done this before… can you help me? What can I expect? What should I wear? Do you have an accountability partner program? I don’t want to look like the Incredible Hulk or one of those super-skinny models that need to eat a cheeseburger, just somewhere in between… healthy… what should I do? No question is a stupid question and your gym should be understanding of your need to get all the info.

3. Be willing to take a chance on you. Intimidation is an interesting thing: You can let it control you or you can take control of it. You can let it stand in the way of a great opportunity, a healthier body, a happier lifestyle, etc. Or you can rise above it and blow your own mind.

“Trying something new is scary. But you know what’s scarier? Regret.”

We’ll see you in class.

There's Never Been A Better Time To Try CrossFit. Here's Why.

Almost three years ago on a Tuesday afternoon, I got the news. My gym was being forced to close “temporarily” due to COVID. Two days later, as I was loaning out all of my equipment to members in preparation for the at-home workouts that lay ahead, someone asked me, “Aren’t you afraid that people will start building up their home gyms and decide not to come back when you reopen?”

I simply answered, “No,” and continued counting the inventory of kettlebells.

What made me so sure that home gyms and live streaming weren’t the wave of the future? And why do I delete the emails I keep getting from various companies claiming that if I don’t hop on the trend of virtual training, that I’m missing the golden ticket?

It’s pretty simple: Connection.

On a small scale, it’s the difference between a globo-gym experience or a live-streamed living room workout and a CrossFit experience. On a large scale, it’s what we’re all finding out we took for granted when we sat quarantined in our homes.

It’s More Than A Workout.

Here’s a bold statement: CrossFit will give you the most well-rounded fitness experience in the world.

Now hold on. Before you shake your fist, call me names your mama wouldn’t be proud of, question my unwillingness to keep an open mind to other forms of fitness and tell me why your fitness plan is better than CrossFit, allow me to take you on a brief journey. (If you already believe me, go on and skip ahead past the bullet points.)

Seventeen years of mediocre fitness experiences are what allow me to give you the following categories, and I bet you fall into at least one:

• In college, I did at-home workout videos. I thought being able to “push play” from the comfort of my living room was so much easier than driving to the gym. You know what’s also easier? Pushing “stop” when I didn’t feel like doing any more. Or when I didn’t feel like doing the exact same workout I’d done many times before.

• After college, I worked in two globo-gyms (if you’ve never heard the term, think Planet Fitness). I thought having lots of options to choose from was going to be a game-changer. Expectation: Some days I’d swim, some days I’d run on the treadmill, some days I’d lift, etc. Reality: I never once got into the pool. I had no idea what I was doing in the weight room so I spent almost every day on the elliptical or the treadmill.

• Then I worked in a corporate job and became a couch potato (see before-and-after picture above for proof). I didn’t work out, I ate… well, basically everything, and had no idea how to even begin getting back on the horse.

• I decided to become a Beachbody coach. Yep, I was back to the at-home workouts but this time I proclaimed, “It’s going to be different!” The ‘magic pill’ I thought I found was more variety in these workouts – they were full programs like P90X and Insanity instead of just random workouts – and there were supplements. In my mind, Shakeology was going to be the difference maker. Did you know that you have to eat healthy in addition to drinking Shakeology? You can’t just have a shake and ten cheeseburgers. What a bummer. Annnnnnnd did you know it’s just as easy to push “stop” when you’re tired of P90X as it was to push “stop” on the workout videos I did back in college? Dammit.

• After deciding that working out on my own wasn’t my jam, I opened a group fitness studio in 2014. While these classes were what truly kick-started my fitness journey, I have to be honest in saying that I was teaching 10-12 classes per week (sometimes doubles and an occasional triple), so inevitably my fitness was going to be pretty good. (Note that I said fitness, not strength. That is to say, my lungs could’ve lasted through a marathon but my muscles never would’ve). But since we’re talking about overall experience here, what always got to me was the fact that people would come in and sweat together – next to each other but with very little interaction – and then leave. It was missing the CONNECTION.

Here’s The Shorter Version:

If you skipped the history lesson, here’s where you jump back in. 

The year was 2017 and I opened Together We Rise CrossFit. I consider this the turning point in my fitness journey, when I discovered three amazing things:

1. Most people are physically capable of WAY more than they think they are.

2. Being surrounded by a supportive tribe of people makes it easier to realize point #1.

3. Simply sweating next to other humans is not the beauty of CrossFit. It’s enduring the workout together as a gym family, and THAT is the key.

I could go on and on describing the “why” behind those three points but it’s like the Indy 500: You can’t truly understand and appreciate it until you’ve experienced it.

And if ever there was a perfect moment to experience CrossFit for the first time, THIS IS IT. Why? Never before had the members of a CrossFit gym – any CrossFit gym – been forced to stay away from their community. Never before had we been told we couldn’t see our gym family each day, that we couldn’t lift, sweat and laugh together like we’ve become used to, that the best hour of our day would now be spent in isolation, using whatever makeshift equipment we could find to get through our at-home workouts.

Therefore, never before has there been the opportunity to witness the reemergence of these communities, and BE A PART of them. You’ll see the best in people, the motivation, the appreciation, the resilience, the connection.

How To Start:

Find a CrossFit gym that encourages community as part of its culture and you’ll never find a more supportive group of people, eager to see you succeed and to support you every step of the way. You’ll see new friends that show you where the equipment is, help you understand the movements in the workout and won’t stop cheering for you until the second you’re done.

One of the sayings we have on the wall at my gym is, “CrossFit is the only sport where the loudest cheers are for the last to finish.” That’s why, when I say CrossFit is the most well-rounded fitness experience in the world, I’m talking about the combination of results and connection that you truly won’t find anywhere else.

There’s no need to take my word for it, though.

Here’s what you should do today: Contact your local CrossFit box and find out why your fitness journey is a team sport. They can give you info about their current schedule and what their onboarding process looks like. You don’t have to have any experience. You can come from the couch or another gym. Background doesn’t matter. Connection matters. And there’s absolutely no reason your workout can’t be fun. TOGETHER we rise.

Here's Why "Getting In Shape" Is Not A Good Goal

Most people start a fitness journey with setting goals. Whether someone is just getting starting or they’ve been taking classes for years, here’s the goal I see time and time again: “I want to get in better shape than I am right now.”

This comes in various forms: I want to be more fit. I want to lose weight. I want to get stronger.

In comparison to your career, this is essentially the same as saying, “I want to do some work and make some money.”

It’s fairly obvious that in gaining employment, your goal is to exchange your skills for compensation. In the same way, it goes without saying at the gym that your goal is to exert some effort in exchange for improved fitness, strength, etc.

But what exactly does that look like? I mean, EXACTLY.

In the moment you’re lacking motivation – to start or to keep going – is your goal of “I’m trying to get fitter” going to get you to move?

Try This Instead…

When you say you want to lose weight, does that mean 20 pounds? 40 pounds? When you say you want to be more fit, does that mean you want to put on shorts or a swimsuit and feel super-confident?

Does being stronger mean you want to deadlift 200 pounds? Or do a strict pull-up? Do you want the encouragement from working out with others instead of alone in your living room? Do you want to lower your stress or blood pressure? By how much? Would it motivate you more if you were competing in a local competition or marathon?

All of these things are much more specific than “I want to get in shape.” When you can visualize any of these things in your head, how does this change your motivation?

Also, can you assign a target date to any, or all, of these things?

Make It Bigger Than Just The Gym.

This doesn’t have to stop at physical fitness. What EXACTLY does success look like for you in your career, relationships, finances, etc? Try specifically outlining what life will be like when you achieve these specific goals.

Did you know that in a Harvard Business School study, MBA students were asked, “Have you set clear, written goals for your future and made plans to accomplish them?” Of those who participated, only three percent wrote specific goals and ten years later in the follow-up study, those participants were making 10 times as much money as the other 97 percent combined. (Source: Set Yourself on Fire by Phil Taylor)

Take some time this weekend to clearly outline your goals and email me to let me know how I can help!