Why Most People Fail at New Year’s Resolutions—and What to Do Instead

Every January 1st, millions of people resolve to make a change. The promise of a new year feels like the perfect time to start fresh. But here’s the hard truth: for most, these resolutions don’t last.

Why? Because starting on January 1st with big goals but no preparation is like sprinting a marathon without training—it’s not going to end well. By mid-January, motivation fades, old habits creep back in, and frustration sets in.

The Real Reason Resolutions Fail

Success doesn’t come from a single, magical day. It comes from consistent, intentional action. Most resolutions fail because they’re built on the wrong foundation:

• No Plan: Big goals without a clear roadmap are just dreams.

• Too Much, Too Soon: Trying to change everything at once leads to burnout.

• Perfectionism: Waiting for the “perfect time” or expecting flawless execution keeps people stuck.

What Actually Works?

Here’s the truth: You don’t need January 1st, a Monday, or a new month to start. You just need to commit to showing up—even if it’s messy and imperfect.

• Start small: Focus on one or two realistic changes at a time.

• Be consistent: Showing up at 50% every day beats waiting for the “perfect” day to give 100%.

• Build accountability: Find a system or community to help keep you on track.

Stop Overthinking. Get in the Game.

Success is a daily practice, not a grand resolution. It’s about doing the work, even on the days you don’t feel like it. At, Fresh Start Fitness Studio, we don’t believe in quick fixes or empty promises. We believe in showing up, putting in the work, and celebrating every small win along the way.

How to Stay on Track with Your Fitness Goals in 2025

Let’s face it—if you don’t see progress, it’s easy to lose motivation and quit. Think about it: Would you keep budgeting if you never saw your savings grow? Probably not! Goals are what keep us focused, whether it’s saving for a vacation, working toward a promotion, or building strength and confidence.

The problem with fitness goals? They’re not as easy to track. The scale might move, but what about the muscle you’re building? What about increased energy or better sleep? Those don’t always show up on a chart—and that’s where people get frustrated.

Imagine trying to DIY something big, like renovating your kitchen. You could watch a million YouTube videos, read every article, and still feel totally unsure of what’s next. Fitness can feel the same way—tons of advice, no clear direction. That’s why so many people start and stop, or quit altogether.

We’ve seen it happen over and over: people want to get healthier, but the process feels overwhelming or confusing. That’s where we come in.

Our approach is simple

We help you figure out where you’re starting from.

• We work with you to set meaningful goals (no one-size-fits-all here).

• We track more than just the scale, like muscle mass, body fat percentage, and strength gains.

Remember, losing body fat is different from just losing weight—body fat loss improves how your body looks, feels, and functions.

Progress should feel real—not random. You deserve to know that what you’re doing is working, whether it’s lifting more weight, feeling more energized, or simply showing up more consistently.

Here’s the best part: we celebrate every win along the way. Because every small step forward gets you closer to where you want to be.

You don’t have to do this alone. Fitness goals might not be as simple as financial goals, but with the right plan and support, they’re just as achievable.

The No-BS Guide to Protein Choices: Whole Eggs vs. Whites, Chicken Breast vs. Thigh

When it comes to choosing the right protein sources, knowing the basics can help you line up your meals with your goals—whether that’s keeping things light, adding more flavor, or staying full and energized. Here’s a straightforward look at a few popular protein options, with an honest breakdown of calories, protein, and fat.

Whole Eggs vs. Egg Whites

Whole Eggs (1 large)

• Calories: ~70

• Protein: ~6g

• Fat: ~5g

Whole eggs are nutrient-packed, bringing in both protein and healthy fats. The yolk is where the fat and essential vitamins are, so if you’re looking for a balanced protein source that helps you feel fuller for longer, whole eggs can be a solid choice.

Egg Whites (1 large)

• Calories: ~17

• Protein: ~3.5g

• Fat: 0g

Egg whites are nearly pure protein, with minimal calories and zero fat. If you’re aiming to cut calories while still getting some protein, egg whites are an option that’ll fit into most diets. They’re lean and light, perfect for anyone looking to boost protein without adding extra fats.

Quick Takeaway: Whole eggs give you a more balanced protein option with fats and nutrients, while egg whites are all about keeping it lean.

Chicken Breast vs. Chicken Thigh (Skinless, Cooked)

Chicken Breast (100g)

• Calories: ~165

• Protein: ~31g

• Fat: ~3.6g

Chicken breast is known for being high in protein and low in fat, making it a popular choice for those wanting a leaner protein source. It’s versatile and can fit into various meal plans, especially if you’re looking to keep calories in check while getting plenty of protein.

Chicken Thigh (100g)

• Calories: ~209

• Protein: ~26g

• Fat: ~10.9g

Chicken thighs have more fat, which gives them a richer flavor and can make meals feel more satisfying. They still pack plenty of protein, so they’re a good option if you’re looking for something with a bit more flavor and aren’t too strict on cutting fats.

Quick Takeaway: Chicken breast is a lean, high-protein option, while chicken thighs bring more flavor with extra fat, making them a satisfying choice if you want a bit more richness in your meals.

So, Which Should You Choose?

Both whole eggs and egg whites, as well as chicken breast and thighs, have a place in a balanced diet. The best choice depends on what you’re aiming for:

• If you’re looking for balance and don’t mind a bit of fat, whole eggs and chicken thighs can be great, nutrient-rich options.

• If you’re keeping it lean and want fewer calories, egg whites and chicken breast might be more in line with your goals.

Protein supports overall health and energy, but it’s about finding what feels best for you. Choose what works for your lifestyle and goals, and if you want more guidance on fitting these choices into your diet, let’s talk! Book a consult to get personalized advice.

Best Stretches for Desk Jobs

If you spend long hours sitting at a desk, chances are you’ve experienced stiffness, discomfort, or even pain from prolonged sitting. Desk jobs can lead to tight muscles, poor posture, and decreased mobility. Fortunately, incorporating simple stretches into your daily routine can help alleviate tension and improve overall well-being. Here are the best stretches for anyone stuck at a desk job:

1. Neck Stretches

Sitting at a desk can strain your neck muscles, especially if you’re constantly looking at a computer screen. To relieve neck tension:

Seated Neck Stretch: Watch Video

2. Shoulder Shrugs and Rolls

Shoulder tension is common among desk workers. This stretch helps release tightness in the upper back and shoulders.

Shoulder Shrugs: Watch Video

Shoulder Rolls: Watch Video

3. Chest Opener

Sitting for hours can cause your chest to tighten and your posture to round forward. This stretch helps open up your chest and improve posture.

Wall Chest Stretch: Watch Video

4. Seated Spinal Twist

A great way to release tension in your lower back and spine, especially after sitting for long periods.

Seated Twist: Watch Video

5. Seated Calf Stretch

Sitting for long periods can cause tightness in your calves. A simple calf stretch can provide relief.

Seated Calf Stretch: Watch Video

6. Wrist and Forearm Stretches

Typing and mouse usage can strain your wrists and forearms. These stretches can help prevent discomfort or injuries like carpal tunnel syndrome.

Wrist Flexor Stretch: Watch Video

Wrist Extensor Stretch: Watch Video

7. Seated Figure Four Stretch

This stretch targets the hips and glutes, helping to release tension and improve mobility.

Seated Figure Four Stretch: Watch Video

8. Cat-Cow Stretch: Watch Video

This dynamic stretch is excellent for loosening up the spine and relieving tension in the back.

Incorporating these simple stretches into your daily routine can help alleviate the negative effects of prolonged sitting. Whether you’re working from home or in an office, taking just a few minutes every hour to stretch can improve your posture, reduce muscle tension, and increase flexibility. Prioritize your health by making stretching a regular part of your workday—you’ll feel better both physically and mentally.

Cardio vs. Strength Training: Which Should You Focus On?

There’s often a debate about whether cardio or strength training is better. The truth is, both have great benefits, and together they can help you reach your fitness goals faster. Here’s a simple breakdown of what each does and how to include them in your workouts.

What is Cardio?

Cardio, or aerobic exercise, refers to activities that get your heart rate up and keep it elevated. This could be anything from circuit training to group fitness classes at the gym. The goal is to improve heart health and endurance.

Benefits of Cardio:

• Boosts heart health: It helps lower the risk of heart issues and improves circulation.

• Burns calories: Cardio is great for burning off calories quickly, which can be helpful if you’re focused on fat loss.

• Builds stamina: Over time, cardio workouts help you last longer without feeling as tired.

• Lifts your mood: Cardio releases endorphins that help reduce stress and improve mental well-being.

What is Strength Training?

Strength training uses weights, resistance bands, or your own body weight to build and strengthen your muscles. It’s an essential part of a well-rounded fitness routine.

Benefits of Strength Training:

• Builds muscle: It increases muscle strength and tone.

• Boosts metabolism: More muscle means you burn more calories even at rest.

• Strengthens bones: Regular strength training improves bone health and reduces the risk of injury.

• Supports joints: It keeps your joints healthy and flexible, helping with pain or stiffness.

Which Should You Do?

It depends on what you’re trying to achieve:

• Fat Loss: Cardio burns calories quickly, while strength training helps build muscle that burns calories all day long.

• Overall Health: Cardio improves heart health, while strength training strengthens muscles, bones, and joints.

• Time Efficiency: If you’re short on time, you can combine cardio and strength exercises in one workout for a balanced, effective routine.

Why Not Both?

Combining cardio and strength training gives you the best of both worlds:

• Maximizes fat loss: You burn more calories and keep your muscles strong.

• Improves fitness: Cardio builds endurance, and strength training makes you stronger.

• Reduces injury risk: Stronger muscles and joints help protect against injury during physical activities.

Final Thoughts

Both cardio and strength training are CRUCIAL for overall fitness. A well-rounded program that includes both will help you stay fit, strong, healthy, and will allow you to reach your goals faster!

Strength in Numbers: The Power of Group Workouts for Adults Over 50

Staying active as we get older isn’t just about physical health—it’s about boosting mental well-being and keeping ourselves connected to a community. For adults over 50, the benefits of exercise are undeniable, yet it’s easy to fall off track when doing it alone. That’s where group workouts come in. Here’s why there’s real strength in numbers when it comes to fitness over 50.

1. Accountability

Being part of a group makes it easier to stick with your routine. Knowing you’ve got a community expecting to see you helps keep you on track. It’s not just about you anymore—it’s about showing up for each other.

2. Motivation through Community

Group workouts bring a sense of belonging and support that can make all the difference. When you’re surrounded by people who understand the challenges of aging—whether it’s dealing with stiffness or low energy—you’re less likely to give up. You’ve got people in your corner, cheering you on.

3. Boosted Mental Health

We all know exercise is a great mood booster, and doing it in a group only amplifies those benefits. The laughter, encouragement, and shared experiences reduce feelings of isolation and stress. It’s not just about improving your body—group workouts lift your spirits and help fight off the mental challenges.

4. Workouts Designed for You

Not all group workouts are the same. Programs designed specifically for adults over 50 focus on low-impact movements and joint-friendly exercises. And don’t worry—coaches will tailor the exercises to fit your fitness level. Whether you’re new to fitness or already active, the workouts can be adjusted so you get the best results.

5. Safer Workouts

In a group setting, you’ve got the support of both the instructor and fellow members. Instructors make sure you’re doing exercises safely and correctly, reducing the risk of injury. Plus, it’s comforting to know you’ve got people nearby if you need a hand with anything.

6. Variety Keeps It Fun

Let’s be honest, working out alone can get pretty boring. Group classes mix it up with a blend of strength training, cardio, balance, and flexibility exercises. Not only does this keep things fresh, but it also helps you maintain well-rounded fitness, which is key to staying independent as you age.

7. Improved Longevity and Quality of Life

Group workouts help improve your strength, mobility, and balance—things that are essential to maintaining independence and quality of life. The strength you build now will carry over into your daily routine, making simple tasks easier and more enjoyable.

Wrapping it Up

Group workouts aren’t just about fitness—they’re about community, accountability, and building connections. For adults over 50, working out in a group helps you stay consistent and get results, while also improving your social life and mental well-being.

Why Aging Adults End up in Assisted Living

Why do aging adults end up in assisted living? It often comes down to something as simple as not being able to get up from the couch. It may sound blunt, but it’s a reality for many.

At its core, it’s about losing independence. As we age, even basic movements can become challenging. Retirement arrives, activity levels drop, and muscles weaken.

That’s why staying active is so important. We need regular exercise to hold onto our independence—not just for ourselves but also so our kids won’t have to step in (or hire someone to).

The exercises? They don’t change much, it just might need some tweaking. Getting up from a low chair? That’s a lunge. Reaching for something on a high shelf? That’s a shoulder press. Carrying laundry upstairs? That’s a loaded step-up.

Older adults may not be breaking records, but they can still do modified versions of what everyone else is doing. A good coach will help with that. The intensity might vary, but the movement goals stay consistent.

Strength training is also key. It helps prevent osteoporosis and other joint and bone issues. Weak bones mean even a small fall can lead to fractures. Lifting weights builds bone density and reduces the risk of injury.

Group fitness might be the right fit, or it might not. At Fresh Start Fitness Studio, we have women over 50 who thrive in classes. Others prefer private or semiprivate sessions. The main thing? Stay active.

I’m not aiming to win competitions or set records. I joke about it, but the real reason I work out every day is to stay out of a nursing home—and make sure I’m never trapped on the couch.

Will I Get Bulky If I Lift Weights? Let’s Clear Up the Confusion

One of the most common questions I hear, especially from women, is, “Will I get bulky if I lift weights?” It’s an understandable concern. After all, most of us have been conditioned to believe that lifting weights leads to big, bulky muscles. 

But here’s the reality: lifting weights is one of the best things you can do for your body, and no, it won’t automatically make you bulky.

The Truth About Lifting Weights

First, let’s break down a few things. Getting “bulky” isn’t as easy as it seems. Building large amounts of muscle mass requires a specific type of training, a significant calorie surplus, and, quite frankly, the right genetic predisposition. Most women don’t naturally have the levels of testosterone necessary to build muscle in the way that men do. So, lifting weights won’t turn you into the Hulk overnight—or ever.

What Lifting Weights Really Does

When you lift weights, you’re engaging in a process that helps you become stronger, leaner, and more defined. You’re not just building muscle; you’re also burning fat. Over the course of a few months, this can lead to that “toned” look many women share with us as one of their goals—a look that’s healthy, strong, and far from bulky.

The Benefits of Strength Training

Beyond aesthetics, strength training comes with a host of other benefits:

**Improved Metabolism**: Muscle tissue burns more calories at rest than fat tissue does. That means the more muscle you have, the more calories you burn, even when you’re not working out.

**Better Bone Health**: Lifting weights helps increase bone density, which is crucial as we age. It’s one of the best ways to combat osteoporosis.

**Enhanced Mental Health**: There’s something incredibly empowering about lifting weights. It’s not just about physical strength—it’s about mental resilience too.

**Increased Longevity**: Strength training is linked to a longer, healthier life. It’s not just about looking good; it’s about feeling good for years to come.

Finding the Right Balance

Of course, how you train is up to you. If your goal is to become stronger and more defined without getting “bulky,” focus on moderate weights and higher repetitions. You can still push yourself without going into a muscle-building mode that requires heavy lifting and high calorie intake.

It’s also important to remember that “bulkiness” is subjective. What might feel bulky to one person might feel strong and powerful to another. It’s about finding what works for you and your body. 

Final Thoughts

At the end of the day, lifting weights is one of the best things you can do for your health and well-being. If there’s one thing I can guarantee, it’s that you will feel strong and confident. If you’re unsure about how to start or want some advice, I’m here to help! Book a Free Consult with us!

5 Ways Joining Fresh Start Fitness Studio Can Make You Money

Better Mental Acuity

Exercise improves cognitive ability, as shown in multiple studies. In “Spark,” Dr. John Ratey explains how exercise enhances focus, combats depression, and helps make better decisions. A sharp mind benefits professionals by improving project management and helps entrepreneurs brainstorm new ideas or revenue streams.

Increased Energy and Immunity

According to the Journal of Occupational and Environmental Medicine, people who work out regularly are more productive and miss less work than those who don’t. Regular physical activity boosts immunity and lowers health risks, reducing absenteeism and increasing productivity. This can lead to better job performance and potential for higher income. The Journal of Labor Research found that men who exercise regularly earn 6% more, and women earn 10% more than their inactive peers.

Health-Care Savings

A 2012 study in the Journal of the American Heart Association found that individuals who exercise adequately save about $2,500 annually on healthcare. At Fresh Start Fitness Studio, we often see members reduce or eliminate medications under their doctors’ guidance after reaching their health and body composition goals. For example, 30 day costs can be substantial:

Cholesterol-lowering drugs: $10-$100 per month.

Diabetes management drugs: $10-$50 per month.

Anti-anxiety medications: $10-$50 per month.

Even with insurance, co-pays add up, so staying fit can lead to significant savings.

Reductions in Clothing Costs

By maintaining a consistent workout routine and healthy nutrition, many of our clients lose weight and fit into their clothes better, avoiding the need to buy larger sizes. While you might spend money on new, smaller clothes, you’ll likely maintain that size with continued fitness efforts, saving money in the long run.

Reduced Fast-Food Costs

Seventy percent of Americans eat fast food three times per week, averaging $12.50 per meal. Clients at Fresh Start Fitness Studio who focus on healthy eating habits often cut this in half by preparing meals and snacks at home. This can save about $18 per week, totaling $936 annually.

How to Save Money on Groceries: Comparison Shopping

With constant talks of inflation and a potential recession in 2024, managing your grocery expenses is more crucial than ever. Rising prices at the grocery store are a common concern, but there are effective strategies to cut costs while still buying healthy food.

Strategy for Savings

One way to save money is to find the best prices for your staple items by comparing different stores. Often, we get into a habit of shopping at the same store without checking prices elsewhere. However, significant savings can be found just a short distance away.

Price Comparison Example

Using online shopping tools, we compared prices at two nearby stores. The commute between these stores is minimal, making it feasible to visit both without significant additional costs.

Item Store 1 (Mega Retail Center) Store 2 (Grocery Only)

7 bananas $2.10 $2.38

7 Honeycrisp apples $8.33 $14.56

2 cucumbers $3.34 $1.98

Broccoli crowns (500 g) $3.30 $2.75

1 lettuce head $1.97 $2.99

Lean ground beef (500 g) $5.80 $7.70

Chicken breast (500 g) $6.45 $8.80

12 large eggs $3.48 $3.79

2 L 2% milk $3.77 $3.79

Total $38.54 $48.74

Savings at Store 1: $10.20

Additional Savings Tips

Your savings can increase if you buy larger quantities. For example, purchasing double the amount of ground beef at Store 1 results in savings of $3.80 compared to Store 2.

Another approach is to split your shopping between the two stores, buying only the cheaper items at each. This method could save you an additional $1.91, bringing your total to $36.63.

Substitutions for Greater Savings

Consider substituting expensive items with more affordable alternatives:

• Apples: Buying 7 Gala apples at Store 2 for $6.93 instead of Honeycrisps at Store 1 for $8.33 saves $1.40. Opting for a 3-lb bag of Red Delicious apples for $5.94 offers even more savings and provides more apples.

• Chicken: Bone-in chicken thighs at Store 1 cost $5.94 for 755 grams, which yield about 500 grams of edible meat, comparable to 500 grams of boneless, skinless chicken breast at $6.45.

Revised Shopping List with Substitutions

Item Cost and Location

7 bananas $2.10 (Store 1)

3 lb. Red Delicious apples $5.94 (Store 1)

2 cucumbers $1.98 (Store 2)

Broccoli crowns (500 g) $2.75 (Store 2)

1 lettuce head $1.97 (Store 1)

Lean ground beef (500 g) $5.80 (Store 1)

Bone-in chicken thighs (755 g for 500 g edible portion) $5.94 (Store 1)

12 large eggs $3.48 (Store 1)

2 L 2% milk $3.77 (Store 1)

Total $33.73

Additional savings over initial selections at Store 1: $4.81

By utilizing this two-store shopping plan with revised selections, you save $15.01 compared to shopping exclusively at Store 2.

Final Thoughts

By being strategic about where and how you shop, you can significantly lower your grocery bill. This simple exercise demonstrates potential savings of $15 on just nine items. Imagine the impact if you extend these strategies across your entire shopping list. A little effort in comparison shopping and making budget-conscious substitutions can go a long way in helping you manage your expenses.

Take action in the grocery aisles to eat well without breaking the bank!

Mastering Motivation: Here’s How

Pro-level athletes are not inherently more motivated than you.

Olympic athletes don’t inherently want success more than anyone else.

Even the most dedicated fitness enthusiasts in your gym encounter motivation hurdles. 

What sets them apart? They have strategies that work even when motivation wanes.

Talk to any elite athlete, and they’ll admit there are days they don’t feel like training. And those with sculpted physiques? They too crave indulgent treats.

So, what drives them to keep training and stick to their diets when the going gets tough?

Here’s their secret:

Get a Coach: You need someone who’s not just a cheerleader but a real coach. Friends and family might go easy on you, but a coach will: 

• Clear up any confusion.

• Speed up your progress (and you’ll soon see why that’s so important).

• Make sure you show up. It’s easy to ignore a text message, but missing a face-to-face meeting? Is a bit tough.

• Introduce consequences for non-compliance. Without financial commitment, there’s little to lose, which is an effective way to backslide.

• See Quick Results: Our brains love quick wins. If you don’t see progress early on, it’s tough to stay motivated.

• Hearing “Great job today!” can make all the difference. Sure, your fitness tracker can cheer you on for small wins, but a coach’s praise feels more personal and meaningful.

  Start a Short Challenge: Give yourself a kickstart with a time-limited challenge. Just remember to plan what comes next.

  • A six-week challenge can be super motivating. But what happens when it ends? Without a plan, it’s easy to slip back into old habits. Your coach can help set you up for long-term success, not just a quick fix.

Build Habits: At first, hitting the gym regularly or prepping healthy meals might feel like a chore.

• Stick with it, and usually it takes around 90 days for these new behaviors to turn into habits.

• Track Everything: Use your gym’s app to keep tabs on your workouts, meals, and sleep.

• Keeping track helps you see patterns, like how a bad night’s sleep might lead you to crave more sugar, or how lack of exercise is keeping you from sleeping well.

Plan Ahead: Be proactive about your meal planning.

• Enter your meals for the next day into MyFitnessPal the night before and adjust as needed. This way, you’re in control and won’t find yourself scrambling to meet your nutrition goals.

Check Your Effort: Focus on showing up consistently, not just going all out once in a while.

• Regular, even moderate, efforts bring better results over time than the occasional super intense workout that leaves you exhausted.

Take this to heart: Days when your motivation hits rock bottom are often the days that can lead to your greatest advancements.

Consistent, imperfect action is the most effective path to success.

Why We Do OnRamps

Starting your fitness journey or elevating it to new heights requires a strong foundation. 

At Fresh Start Fitness Studio, every journey begins with a customized program known as OnRamp. OnRamp consists of 1:1 personal training sessions that focus on mastering essential exercises such as squats, deadlifts, presses, pulls, and more. Whether you’re just beginning to explore fitness or you’re an experienced athlete aiming to perfect your technique, OnRamp is your gateway to lasting fitness success.

Mastering fundamental techniques through these personalized sessions is crucial. This one-on-one approach allows for dedicated attention to your unique strengths, weaknesses, and objectives, setting a safe and effective course for your fitness endeavors. Here’s how various groups can greatly benefit from the OnRamp program:

For the Beginner with No Previous Exercise Experience:

• Gain skills in exercises that will enhance all future workouts.

• Learn at a pace that ensures understanding and safety.

• Receive focused guidance on form and technique to reduce injury risks.

• Move confidently into group classes with newfound skills and assurance.

For the Semi-fit Individual with Some Exercise Experience:

• Update and refine your exercise techniques with professional oversight.

• Explore new training methods to revitalize your fitness path.

• Progress to intensive workouts safely.

• Prepare for more complex or varied training in our broad class offerings.

For the Experienced Athlete:

• Sharpen your technique in foundational exercises to boost performance and minimize injuries.

• Benefit from detailed feedback and adjustments.

• Enhance your training by addressing and amending any persistent movement flaws.

• Prepare for higher-level and more intense workouts in a supportive, challenging setting.

At FSFS, we bring passion and expertise to tailor the OnRamp program to each individual’s needs, regardless of their starting point. OnRamp is not just a program—it’s an investment in a lifetime of proficient, effective, and secure exercise. It fosters a deep connection between you and your body, helps you recognize its potential, and challenges its limits with professional guidance. At FSFS, we’re committed to making sure this initial step towards your fitness goals is solid, enlightening, and motivational.

Your journey starts with OnRamp at FSFS. Book a free consultation by clicking here FREE CONSULT take the first step toward a stronger, healthier you. We look forward to welcoming, educating, and advancing you towards your fitness goals with unmatched professional support.

How Programming Helps or Hurts Your Progress.

Does Programming Matter?

Have you ever wondered why, despite following the most popular fitness trends and putting in hours at the gym, you’re not seeing the results you crave? What if the secret ingredient to your fitness success isn’t just about the quantity of your workouts, but the quality of your programming? 

The human body is a complex network of over 600 muscles, each playing a unique role in your overall fitness and health. That’s where the art of programming comes in - designing a workout that’s unique to you. But, what happens when the formula is off? Just like a chef with all the right ingredients but no recipe, workouts without strategic programming can leave you feeling lost in the kitchen of fitness.

Why Programming Matters

Imagine throwing a random assortment of exercises together and expecting gourmet results. It’s a bit like tossing pasta, spices, and various meats into a pot and hoping for a Michelin-star dish. The truth? One wrong exercise can offset your whole workout balance, much like one wrong ingredient can spoil a meal. Consistently adding exercises that don’t align with your goals or abilities? It’s like a chef habitually messing up recipes – it won’t just affect one meal but could ruin your appetite for cooking altogether.

Building a workout is like cooking your favorite dish. You need the right exercises (ingredients) tailored to your fitness goal (the dish), executed with the proper technique (cooking method), and adjusted with the perfect amount of intensity or force output (seasoning). This careful balance ensures that every workout session (meal) not only meets but exceeds your expectations.

Our approach

Is built on knowledge, balance, and adaptability. We understand that no two members are the same, which is why we emphasize:

• Personalized Workouts: Tailored to fit your unique goals, capabilities, and preferences.

• Educated Programming: like master chefs in the fitness kitchen, expertly selecting and combining exercises to form the optimal workout recipe for you.

• Adaptable Plans: Just as taste preferences evolve, so can your fitness goals and needs. We’re here to adjust your programming as you grow, ensuring continuous progress and satisfaction.

What Sets Us Apart

In a world where fitness trends come and go, what distinguishes us is our commitment to your success through smart programming. Just like your dietary needs and preferences are unique, the same goes for your fitness journey. Whether it’s personal training, group classes, semi-private, or nutrition guidance that you’re looking for—or a mix—we have plenty of options to suit your individual path to wellness.

If you’re looking for a quality program book a FREE CONSULT

The Actual Path To Success

This is what the real path to success looks like. 

You’ll make progress, then, you're almost back to square one. It's like this: progress, little step back; more progress, step back again. You lost weight, just to gain it back, or those 5 pull-ups, fall to 1 again. 

But here’s the thing: Each time you feel like you've taken a step back, you're not falling quite as far backward as before. One day, you'll realize, “Hey, it’s been a long stretch without any big setbacks.” 

And when those little challenges pop up, you'll see them differently. Sure, challenges don’t disappear. Deadlift not what it used to be? Bummer. But, if we flip the script to reality-“I’m still lifting,” “I’m still pulling.” “I’m still here, I’m still going.” That’s progress in itself. 

Maybe after a holiday season, vacation break, you ate, drank, and rested too much. You’ve fallen backward, and that’s okay, because you haven’t lost everything. And next year, it’ll be even easier to pick up where you left off. We’re building resilience here. 

So, why go to the gym today? Because it’s not about being perfect or outdoing anyone else. It’s about showing up for yourself, proving you can do a bit more today than you thought possible yesterday. 

7 Hacks For Gaining Muscle Fast

Are you on a quest to gain muscle and enhance your strength quickly? You’re in the right place! We’ve compiled 7 essential fitness and nutrition hacks that are game-changers. Whether you’re just starting out or looking to elevate your routine, these tips will propel you toward your goals.

1. Master Compound Movements

Incorporate exercises like squats, deadlifts, and presses into your routine. These powerful movements engage multiple muscle groups, offering a fast track to muscle gain.

2. Embrace Progressive Overload

Push your limits by gradually increasing the weight or reps in your workouts. This strategy is crucial for continuous muscle growth and strength.

3. Prioritize Rest and Recovery

Allow your muscles 48 to 72 hours of rest between sessions. Adequate recovery is essential for growth and prevents overtraining. At FSFS, our group classes are structured with your lifestyle in mind. By rotating through muscle groups, we ensure a 24-48 hour rest period for each, making our classes perfect for anyone’s schedule, whether you join us every day or a few times a week. This approach provides the flexibility to maintain consistent progress and recovery, laying a strong foundation for any fitness journey.

4. Amp Up Your Protein Intake

Fuel muscle repair and growth with 1.2 to 2.0 grams of protein per kilogram of body weight daily. Choose high-quality sources for the best results.

5. Stay Hydrated

Drink at least 3 liters of water every day. Proper hydration supports optimal muscle function and aids in recovery.

6. Balance Your Diet

Incorporate a mix of healthy fats and carbs to fuel your workouts and recovery. A balanced diet is key to powering your muscle gains.

7. Consistency is Your Best Friend

The most significant results come from consistent effort in both training and nutrition. Stick to your plan, and you’ll see incredible progress.

Embarking on this journey can feel daunting, but remember the journey to muscle gain is a marathon, not a sprint. Patience, persistence, and a centered mindset will be your best allies.

It All Begins With An Idea

I’m often asked, what led you to do this? So, I thought I'd share a bit about myself to help us get more acquainted.

Before opening my gym, I had tried numerous large-scale gyms but never felt at home. It wasn't until a friend introduced me to a smaller gym that I truly found my footing. I vividly remember the fear and apprehension on my first day, worrying I'd be out of place or judged for my fitness level. Surprisingly, the gym was a mix of various fitness levels, from elite athletes to beginners, and everyone was focused on their own journey, not judging others.

Over the years, I became a regular, enjoying a sense of discipline and consistency I hadn't found elsewhere. This gym became more than just a place to work out; it felt like a community where I belonged, strengthening both my body and mind.

Then came 2020, a year that tested us all. Between the challenges of the pandemic, becoming a parent, and the loss of my mother, I realized I needed a significant change. My career as a mental health therapist was taking a toll on my well-being. I yearned for the sense of community and purpose I found in that small gym, a stark contrast to the increasingly loud noise in my head.

So, I took a leap. I studied hard, became a Certified Personal Trainer, and opened my gym, aiming to recreate the supportive, non-judgmental atmosphere that had been so pivotal for me. My goal was to build a place where people could achieve tangible results while feeling part of something meaningful.

And that's the story of how I came to start my gym. It's not just a business to me; it's a continuation of a journey towards well-being, community, and helping others find their strength, both inside and out.

Why we use free weights instead of machines

Let’s begin with, muscle activation. Free weight exercises require greater muscle activation, as they engage stabilizer muscles to control and stabilize the weights. This results in more comprehensive muscle development compared to machine exercises, which often provide support and limit the involvement of stabilizing muscles. The issue? Your joints are made to stabilize themselves while exerting force. 

Free weights also allow for a greater range of motion compared to machines. This in turn, enhances flexibility and joint mobility, contributing to better overall movement and performance. Look at neck-stretching rings for a good example of what happens when a joint is stabilized in one plane of motion while free to move in another. You will find most women need to keep these on forever because the neck becomes too weak to move. 

Free weight exercises closely mimic real-life movements. In todays culture, we spend most of our time hunched over throughout the majority of the day. As a result, our limited movement patterns become fixed not only resulting in pain and susceptibility to irreversible conditions BUT ultimately your body does not know how to do basic movements anymore. Promoting functional strength that translates into daily activities and sports performance is more critical than ever. We need to use our body the way it was meant to move. By engaging multiple muscle groups and requiring coordination and balance, free weights help develop strength that is applicable to a wide range of tasks and movements.

While using these weights, we are almost always engaging the core muscles as the body must stabilize and balance the weights. Why is this important? Because it leads to improved core strength, stability, and posture, which is crucial for overall strength and injury prevention.

There is also a wide variety of exercises and movement options available. Different types offer versatility in targeting specific muscle groups and training different movement patterns. This variety helps prevent boredom, promotes muscle adaptation, and allows for customized workout programs.

Lastly, free weight exercises require greater skill and coordination, as they demand proper form and technique for safe and effective execution. Mastering these skills enhances body awareness and control. Should we slip on that Minnesota ice, we will likely experience the art of falling seamlessly, moving with grace and fluidity even in moments of unexpected descent.

So, why do some gyms have so many machines and a few free weights? 

Behind the scenes of gyms, many have a deeper motivation. It's not just about safety; it's about maximizing profits through cost efficiency. It’s cheap to employ unskilled labor to operate machines. It’s another to hire a highly-paid and skilled strength coach to instruct several people how to squat safely and properly. Offering personal training on these machines generates high profits with a small investment. 

Instead, find a skilled strength coach. Embrace the mastery of fundamental movements that serve as both exercises and essential life skills. Execute them with precision and excellence. Challenge yourself by increasing weights, speed, or incorporating them into dynamic combinations. Push your limits and allow your coach to evaluate your progress. Compare your current performance to your previous achievements. At this point, you're truly onto something transformative and empowering.

Once you know the difference that comes from utilizing your own body’s capabilities, the progress will be astonishing.