It’s Time To Quit!

“If you’re going to quit anything, quit being lazy, quit making excuses and quit waiting for the right time.” — Joe Duncan

So, when is the best time to quit something that’s not good for us?  Immediately!!  Don’t put it off until Monday, because Mondays come and go and then it’s the next Monday.  If anything is worth doing, it’s worth doing right now!  I know there are seasons, and phases, and road bumps in our lives, but we don’t need to stay there, or quit the fight.  Let’s quit the excuses.

I just recently felt convicted that I’m talking the talk but not walking the walk.  I can jump in and do a workout, but can I stick with it day in and day out?  Can I show the kind of improvements that I want to see or my customers want to see?  I have tons of excuses, but I need to stop looking at them and start lookign toward my WHY.  I realized I needed to find a way to make it work, not just come up with excuses and put it off until another day.  I’m recommitted to my workouts and eating right.  I’m still working tons of hours and have a baby on the way.   I need to be healthy and fit so I can weather the storm of late night feeding and carrying, not just one child, but two children around the house on my back.  

Emmyrose (that’s my 33month yo daughter) and I recently went out and played in the snow.  We went walking.  Her feet started hurting.  Daddy carried her back to the house.  Wow, I realized I need to workout more, that was way harder than it should’ve been.  I should be able to pick her up and run to the house if I had to.  

Anyway, rabbit trail.  What I’m trying to say is that I understand where you are coming from.  We all need help.  I need help.  But let’s be real, quit making excuses, and open up to others.  Let’s share our burdens, so we don’t have to carry them on our own.  Just show up and things WILL improve.  You will work hard.  Feel great.  Be motivated to do it again and keep moving forward.  It’s amazing how much better you feel once you catch your breath and get up off the ground after a workout.  

Love you guys!  You CAN do this.  I WILL help you!

Coach Mike.

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Key components of success in your fitness journey.

1.  Nutrition:  Drink 16oz of water as soon as you wake up.  Don’t eat for approx. 2 hours before you go to bed.  Eat early and often.  Low Carb.

2.  Sleep:  There are glasses out there called “Blue Blockers” that block out certain light that causes our bodies to react like the sun is up, like “Hey it’s time to wake up!”  These can be worn at night to help our bodies get ready to sleep, not stay awake.

3.  Activity:  “Functional Movements” – We use functional movements.  What that means is it prepares your body to function in the real world.  While there are always exceptions, we don’t normally do toe raises, or bicep curls, or anything that singles out one joint or muscle group.  Hardly ever, in real life, do we get tested in that way.

RESET!! Change your talk!

It’s never too late to start over.  Rewire.  RESET.

James 3:6 says the tongue “corrupts the whole body, sets the whole course of one’s body on fire” (NIV)

This can be true of our “self-talk” or that internal voice that we listen to.  We can’t be our own worst enemy.  We need to love ourselves, talk well of ourselves, think well of ourselves.  Then we will take care of ourselves, and that includes taking care of the body that God gave us.

What the egg?
“You can’t make an omelet without breaking a few eggs.” — English Proverb

Eggs are a staple in our diets for many of us. They’re packed with 6 grams of protein and a number of nutrients.  All for just 70 calories. However, with all the marketing jargon (cage free, free range, organic, etc.) eggs are arguably one of the most complicated whole foods to shop for at the store. Without a nutrition label to read, all the options can be overwhelming. Let’s break it down to see what it all means and what actually matters.

Various types of eggs.
Regular. These are the typical “commercially farmed” eggs where the birds are confined to battery cages, small cages stacked on top of one-another, without access to sunlight or exercise. The hens are usually fed a low grade, grain-based food that can contain genetically modified corn or soy products and/or artificial vitamins and minerals.
Cage Free. Cage free simply means the hens are not kept in typical battery cages; however, most are likely still kept in retained, cramped, dark settings with very little access to sunlight. This is beneficial because the cages produce more fecal dust and are accompanied by rodents/insects that may carry various diseases. Keep in mind egg producers do not have to be certified in order to label their eggs as “cage free.”
Free Range. Free range simply means the chickens have some sort of outdoor exposure at some point in their lives. The length of time spent and actual space given outside are not regulated in any way.
Certified Organic. These chickens eat food that is organic and the chickens are not given any antibiotics. Hens are not kept in cages and are allowed some exposure to sunlight. Organic egg producers must undergo an annual certification audit and pay a fee to label their eggs as organic.
Certified Organic Vegetarian fed. Chickens are fed an organic, vegetarian feed without any meat or fish products. Keep in mind that while chickens are not meant to eat seafood or meat, a vegetarian diet isn’t the perfect answer either. A natural diet for a chicken would also include bugs and worms.
Pasture Raised. Pasture raised chickens roam free, eat a natural diet, see plenty of daylight, and are not given any antibiotics. Pasture raised eggs have been proven to have more Omega-3s, beta carotene and Vitamins A & D, and less saturated fat. Makes sense that a healthier chicken would produce a healthier egg.
Omega-3 Enriched. This is a simple marketing ploy meaning the chicken feed is enriched with Omega-3s, typically in the form of flax seed. These are still commercially farmed eggs, the only difference being the added supplements.
Brown vs. White. Brown egg or white egg is simply based on the genetics of the hen that laid it. Brown chickens lay brown eggs and white chickens lay white eggs. Color does not affect the nutritional value in any way.

Mostly COVID Update

Just wanted to post an update about the happenings at the gym, COVID, CrossFit Open, but, mostly Covid related stuff.

First off, we are open and having classes.  We are staying safe, keeping our distance, and everyone has plenty of room to workout.  We have some classes that no one attends, so if the chance of catching Covid is a concern, then there are gaps in our schedule that would accommodate those people.  Wherever you fall within the spectrum of “freakazoid hermit”  to not a care in the world “it’s a conspiracy!”, we understand.  We have family that we want to keep safe.  No one wants to catch it.  We don’t have to be fearful, but we do need to be  safe and respectful of others and their choices.  We have a common gathering space where people change their shoes, etc. but feel free to come and go through the back door also.  


  • You do not have to wear a mask at our facility.  You can’t workout effectively wearing a mask.  That being said, you are more than welcome to join us with a mask on.  We will, in no way, make you feel unwelcome or out of place.  We respect everyone’s decisions. 
  • We sweat, breath, and sweat some more.  We do a deep cleaning every Saturday afternoon.  We do not have a huge membership or a bunch of traffic and people clean up after themselves.  We have the equipment spread out into stations.  People tend to stay in their own stations, which reduces interaction and multiple people touching multiple pieces of equipment.  While we do share equipment at times, it is not required.  There always ways around it to keep people isolated to there own equipment and that happens 90% of the time.

  • We ask people to keep their distance, before, after, and during workouts.  If someone is not respecting that, we will take care of it.  

  • We ask people to stay home if there are feeling ill or any Covid like symptoms like, short of breath (not during a workout!), flu-like symptoms, fever, and loss of taste and/or smell.  We have a great membership that is very conscientious.  Many have stayed home due to feeling ill or knowing they’ve had contact with someone that may have Covid, and stay away for a week or more.  No one has gotten sick, let alone as a result of coming to the gym.

Our belief is that staying active, improving your strength and conditioning, along with eating well is the best defense against COVID.  There is no way to guarantee you won’t get it, and if you do, you definitely want to be in “fighting” shape.  We want to help eveyone get there and stay there.

If your decision is that the risk outways the reward and you want to stay home, understood.  If there is anything we can do to help in your fitness journey at home, please let us know.  We have programming available, weekly, bi-weekly, or monthly phone/zoom calls to answer questions, help coach you through movements and workouts, diet, etc.  Don’t hesitate to BOOK A CALL with us.

We also offer 1-on-1 classes.  While they are more expensive since you are paying for undivided attention, it’s a great way to still “go to the gym” and feel comfortable working out without masking up.  


The CrossFit Open is coming soon, beginning late Feb. / Early March.  Whether you are competitive or not, it’s a great time to test yourself, be part of a team, and have fun in the process.  We plan on doing a T-shirt order specifically for this event, with 2 separate team shirts.  We have challenges outside the gym, which may become interested with the whole “pandemic” going on.  

For some, it’s an opportunity to test themselves against the rest of the population.  Compare themselves to others in their “age bracket”.  Or just test themselves in relation to last year.  That being said, if you feel out of shape and not up to something like this, I started my CrossFit journey exactly 1 week before a CrossFit Open started.  I asked whether I should do it since I was just starting.  They said “Why not?”  That’s what I say, why not try it.  It doesn’t cost much, and the money doesn’t go to me, besides the T-shirts.  There is no better time to start or restart your fitness journey with a CrossFit Open, then stick around for a year and see the difference it makes!!  Hope to see you guys in the gym soon.

If there is anything we can do for you, your family, or your friends, please let us know or send them our way.

Take care and God Bless.

Coach Mike

More info regarding the key components of success in your fitness journey.

1.  Nutrition:  There will be (pre COVID) outings that you go to, or holiday functions, and you will tend to want to cheat on your diet.  If so, limit those items and don’t take them home with you.  Make it inconvenient to eat those bad foods, and you will be less likely to do it.  If they aren’t in the home, you are less likely to eat them.
2.  Sleep:  Turning off the electronics a couple hours before bedtime should help you to fall asleep better.  Those devices give off bright lights that are similar to those from the sun and your body reacts the same way with being more awake when you should be winding down for bed.
3.  Activity:  “Constantly varied” is how our program continues to help people get strength and conditioning gains.  If you do the same thing all the time, your body gets used to it and it doesn’t have the same effect over time.

A New You?

A new you!? Have you ever decided to make a change in your life, for the better, and then you encounter problem after problem, road-block after road-block?  We see it all the time at the gym.  People sign-up, start coming regular and start seeing results.  Then, work schedules change, financial problems arise, or something starts hurting out of the blue.  Whether you believe it or not, there is an enemy for each and every one of us.  His name is Satan, the devil, and he does not want you to succeed.  If you succeed in improving your health, then you might start thinking you can improve in other areas.  If you are in a bad spot, he wants you to believe that you are always going to stay there.  That you will never change.  He will put nothing but negative, hurtful thoughts into your head.

God, on the other hand, will speak nothing but love, and life into you.  He will make you a new creation.  While it is a great thing to make changes for the better, improving your outsides are just the beginning.  Believing in Christ, that he can save you from your sins, and following Him, will change you from the inside out.  You will face trouble and persecution when you decide to take that step, but it’s worth it.  Don’t believe the lies, put your faith in the Truth.  There is a God that loves you in heaven.

God wants you to be healthy and fit.  When you trust God and believe and follow Jesus Christ, your body is a temple for the Holy Spirit.

(NKJV) Ephesians 4:  17 So I tell you this, and insist on it in the Lord, that you must no longer live as the Gentiles do, in the futility of their thinking. 18 They are darkened in their understanding and separated from the life of God because of the ignorance that is in them due to the hardening of their hearts. 19 Having lost all sensitivity, they have given themselves over to sensuality so as to indulge in every kind of impurity, and they are full of greed.

20 That, however, is not the way of life you learned 21 when you heard about Christ and were taught in him in accordance with the truth that is in Jesus. 22 You were taught, with regard to your former way of life, to put off your old self, which is being corrupted by its deceitful desires;23 to be made new in the attitude of your minds; 24 and to put on the new self, created to be like God in true righteousness and holiness.

We would love to help you in any way, whether its physical fitness, finding your way spiritually, or mental wellness.  Feel free to set up a call HERE to see how we can help.

Build Your House on a Rock

What is your foundation?  What kind of body are you trying to build?  Look at the diagram below.  CrossFit believes that “Fitness” is founded on our diet, which definitely can be convicting at times.  I don’t always eat the best, but I always feel better when I do.  It’s amazing how that works.  So, our diet comes first.  That’s what basically determines what our body composition is, which means how much excess fat we are carrying.  That’s the 80% of getting “in shape” that we keep talking about.  The rest, metabolic conditioning, gymnastics, and weightlifting is what we do in the gym to improve our cardiovascular conditioning, body awareness, and strength.  The diet is the foundation of everything we do in the gym and will affect our energy levels.  It’s what helps you maximize your output and improvements.

When talking about foundations, I’m reminded of the rest of our life outside of the gym.  What is it founded on?  Why do we do what we do?  Why do we live the way we live?  I believe that Jesus is 100% the only foundation worth building our lives on.  He is the one whom never changes and will be around forever, even eternity.  Anything else is just shifting sand.  Per the scripture below, everyone that comes to Jesus (has a personal relationship with him as savior), hears His words (His word is the bible), and does them (follows his commandments) will be like the man building his house on a foundation of rock.  Jesus is the rock.  When judgement day comes, those people won’t be swept away into hell, but will spend eternity with Jesus in heaven.  I love you all and hope and pray that your life is built on THE foundation of rock, so when the storm comes, because it will, that you are not swept away.

Build Your House on the Rock

46 “Why do you call me ‘Lord, Lord,’ and not do what I tell you?47 Everyone who comes to me and hears my words and does them, I will show you what he is like: 48 he is like a man building a house, who dug deep and laid the foundation on the rock. And when a flood arose, the stream broke against that house and could not shake it, because it had been well built. 49 But the one who hears and does not do them is like a man who built a house on the ground without a foundation. When the stream broke against it, immediately it fell, and the ruin of that house was great.”

Change Your Thinking!

Quote of the Day
“The greatest adaptation in CrossFit takes place between the ears.” — Greg Glassman

The Battle Between The Ears | Professional Services Sales Experts | Lonestar

Over the years, I’ve learned not to be anxious about workouts.  They are just stepping stones in the right direction, toward success, health, and improved fitness.  Not every day is going to be a PR (Personal Record) day.  Get everything set, take a deep breath, and just start the clock.  Do the best you can, for that day, and that’s all you can do.  If you are consistent, work hard, and watch your diet, you WILL see improvements, and you WILL reach whatever reasonable goal you set for yourself.  If you need help in this area or any other, I would love to be your coach.  Set up and call, and we can discuss what your next steps should be!!

Book a Call!!

Here are some simple “Tips” to make positive changes.  Take these 3 items and use them this week.  I’d love to hear how these are helping you.  If you have any comments or questions, I would love to hear from you!

Key components of success in your fitness journey.

1.  Nutrition:  Pick ONE thing that you know you are better off without and cut it out of your diet.  AND don’t replace it with anything.  Something like pop, processed sugar, or a certain restaurant or fast food place that always makes you over do it.
2.  Sleep:  If you have a TV in the bedroom, get rid of it.  It can make you stay up later than you would normally.
3.  Activity:  Getting to the gym consistently can help to motivate you to keep moving outside the gym.  OFF days can be a brisk walk or jog to get the blood flowing.  This will help alleviate soreness in the legs specifically.

Don’t Go To the End of Your Rope

Unless we’ve come to know the Lord at a very early age (which is not the case for me, coach Mike), then you’re most likely to come to know Him in a time of desperation.  When we come to the end of ourselves.  When we’ve done everything in our power to fix a situation or overcome some struggle, and still fail.  That’s when we FINALLY reach outside ourselves to something greater than us, something much more powerful than anything we can do on our own.  That’s where God steps in.  If you’ve gotten to that point in your life, or even if you haven’t, those times will come.  We have the God of the universe that wants to have a relationship with us.  He cares for us.  He wants us to put our trust and faith in Him.  Though we come to know the Lord as our savior, that doesn’t mean that we won’t have troubles in this world.  We need to continue to go to Him, stay close to Him.  If you haven’t done that yet, don’t wait until it gets so bad that it’s your only choice.  Choose now!  Rest in Him, the One that loves you.  Everything else, every kind of trouble, pales in comparison to eternity and where we will spend it.

Key components of success in your fitness journey.

1.  Nutrition:  It’s been said, if you fail to plan, then you are planning to fail.  Pack your food ahead of time, so you don’t go with your gut at the time you are HANGRY!  That is when we make the worst decisions.
2.  Sleep:  Just do it.  There is a name for it, it’s called FOMO.  Fear Of Missing Out.  All you are missing out on is sleep, something your body needs to recover and get back at it tomorrow.
3.  Activity:  Pick ONE thing that you would like to improve on, and plan on doing that every day, even when you aren’t in the gym.  Pushups?  Do them every morning.  Pullups?  Rig something up at home to work on them.

Discipline and Success Tips

“Discipline is choosing between what you want now and what you want most.” — Abraham Lincoln

You get the idea.  We all want to be in great shape, feel good, and be healthy.  BUUUUUT, we really want to just take a nap right now, after a quart of ice cream.  Oh, and my favorite movie is on, so let’s start Monday!  We never really want to go to the gym and workout, but we want the results.  At FTGF, we work hard to keep you focused on your goals and motivated to do those things you don’t necessarily WANT to do, but will lead to the results that you want.  Discipline, is staying focused on your long term goals and not how you feel at this moment.

Key components of success in your fitness journey.

1.  Nutrition:  First of all, don’t eat buns of cinnamon.  Or at least not all the time.  We need to plan ahead and make conscious decisions.  Don’t wait until you are hungry to figure out what you are going to eat.  If you are going to have a cheat meal and plan for it, make it the best thing you can get, so you feel it’s worth it.  Don’t waste a bunch of empty calories on some Meijer cookies or some Hoho’s.  Plan for it, make it count, and plan for a healthy diet the rest of the time.

2.  Sleep:  Kind of like what we do with babies, it is a great idea to have a routine before bed.  Whether it’s showering, reading, praying, snuggling.  If you have a certain routine, it will help your body prepare to go to sleep.  This is more for people that have trouble sleeping.  If you are like me, we just need to have our head on the pillow at the proper time and we’re out.

3.  Activity:  I am blessed enough to have a desk at work that will raise up so I can stand.  While there are many days that I really don’t feel like standing, I know it’s good for me.  If you have a desk job and have an opportunity to get something like this, do it.  Or periodic walks throughout the day would help to keep the blood flowing throughout the day.  Walks at lunch time, at night after dinner, whenever you can get a little more movement in.

Schedule It!

Besides a healthy diet, I feel the #1 building block, to improving your fitness, is being consistent with your activity.  Many people want to get in better “shape” and jump in, feet first, and go crazy with a bunch of exercise right out of the gate.  The fact is, it’s hard to keep that up consistently.  The key is to pick a specific day and time that you will be doing whatever activity you choose.  Then stick to it, no matter how you feel at that time.  It’s kind of like planning your meals ahead of time and not waiting until you are starving, you won’t make a good decision.

At FTGF, we help with the schedule part, because there are scheduled “class times” for the Group Training or scheduled “appointments” for the 1 on 1 Personal Training.  There is always a specific starting time and you put it in your schedule.   You PLAN on it!!  It’s not like you can just go to the gym whenever you like, and then put it off, until it’s too late, and then you end up not going at all.  It’s a routine part of your schedule or day.  There is built in accountability with the software we use.  Everyone knows when you are signed up for a class.  We/they know if you did what you said you were going to do.  It’s pretty simple.  AND it works.

Key components to success in your fitness goals.  Listed in order of importance.

1.  Nutrition:  Without proper fuel, engines will never run well.
Cutting out pop, and any processed sugars would be the first step to better nutrition.

2.  Sleep:  Without proper rest, there will not be enough energy to perform on any level.
You MUST get AT LEAST 6 hours per night, but 7.5-9 would be preferred.

3.  Activity:  Without training your body, you cannot expect to become stronger or more conditioned.

We like to see people in the gym a minimum of 3x per week.  That is why we do the memberships the way we do.  Normally, that is all your body is ready for when you first start CrossFit.  That doesn’t mean you can’t go for a walk or swim or some other form of activity on NON gym days.  Schedule it, make it happen.

Coaching through Change

The only thing you can count on to be consistent is CHANGE. As soon as everything is in line, organized, and figured out, then something is about to change in your life. You can count on it.

Our goal should NOT be to keep everything the way it is, but to proactively adjust to change. We need to be prepared for change to happen, because it’s inevitable.

Our programming is “constantly varied” which results in consistent growth. That’s what life does. It constantly varies, which results in great opportunities for growth – personal, physical, and spiritual.

We coach people to help develop a routine for fitness, nutrition, and just life in general. But the routine is more than just do this, then, do that.  It’s routinely looking at your goal, or your long distance objective/destination on a road map.  The route may change, but the overall objective does not.

As coaches, we help you to navigate “life”.  You come to a road block?  Do we go around or climb over it?  Will we get out an ax, or some dynamite?  Do we take a side route, or do we have to backtrack a little?  It all depends on you, your objective, and the tools you have available.  Let’s not get bogged down by life, or thrown off by change.  Let’s team up and work through these changes and road blocks together.

CLICK HERE to set up a free 15 minute phone call, and see what we can do to help you in your fitness journey.
Coach Mike