Do you want this COVID-19 situation to be over with? I know I do. It’s easy to find ourselves lost in thought dreaming of a coronavirus-less future. One where the virus hasn’t twirled our lives round and round like clothes in a drier. “The only thing that is truly significant about today, or any other...Read More

Things have gotten real, huh?  We’re feeling it too, in a number of ways… most recently, due to the fact that all gyms in Virginia had to close their doors as of 11:59pm last night.  It’s REALLY time for a new plan. SO, we’ve immediately shifted to serving our members online in some big, resourceful,...Read More

A few weeks ago, I was approached by a client who seemed upset. Not knowing what was going on, I asked how she was doing. This client, who I’ll call Emma, was frustrated, upset, and feeling discouraged; she was in pain. You see, her main goal was to lose body fat; she was upset that...Read More

This past week kicked off our second annual March for Gold Spring Fitness Challenge! https://www.instagram.com/p/B8zCEBZnNim/ … and a magical thing happens for many-a-member throughout this challenge: They go from struggling to get to the gym 2-3 times per week on a consistent basis, to crushing upwards of 4-6 sessions every week for the entire month....Read More

A lot of people are hiring personal fitness trainers these days. Having a personal trainer is a great solution when you really aren’t sure what to do in the gym, you’ve tried different types of exercise that didn’t work for you or that you couldn’t stick with, and when you want a program that’s just...Read More

Be honest with yourself… Are your current, consistent actions taking you closer to or further from the person you want to become? We’ve likely all heard the saying that you should think of “future you” as you go about making decisions and directing actions.  But that’s kind of hard to do in the moment, right?...Read More

Struggling to prioritize… YOURSELF? You’re not alone! Here’s a 9 minute video with a simple tool that might just change everything…     One thing I meant to point out in the video, but forgot, is that a little bit every day adds up… both for the good and bad. 5 minutes of Instagram and...Read More

“ ‘Variety is the spice of life.’ But notice it does not say, ‘variety is the entrée of life.’ ” -Chip and Dan Heath   In the fitness world there is an emphasis placed on change, that is, changing up exercises; changing up sets and reps; or changing up entire workouts. Variation in fitness is...Read More

Scream really loud if you’ve heard this quote: “Winners never quit, and quitters never win.” If that doesn’t get you screeching, how about this one: “Once you learn to quit, it becomes a habit.” Both are quotes by Vince Lombardi. So why do I bring up some old football coach who passed away in 1970?...Read More

A few weeks ago, I had someone ask me why their program was written as a full-body routine, instead of a body-part routine. This client had experience with strength training, but in the form of body part splits, so it was a fair question to ask.   Before we get into the nitty-gritty details of...Read More