Mindset Matters!

I want to point out a couple things about our athletic mindsets.  A simple way of categorizing them are as follows:

It is either True or False.  We either have an accurate view of our ability or not.
Then, Positive or Negative.  We either in a Positive or Negative capacity with our ability.

There are 4 combinations of these mindsets and what comes along with them.

False Positive – Glory days!!  We think we are better than we are.  We are reliving our glory days back in high school when we are 50lbs over weight and 20years out of high school.  This can lead to pushing yourself harder than you should or trying to lift heavier weights than your body is capable of at this moment.  Also, setting goals that are far out of your reach.  This mindset can lead to INJURY very quickly.

False Negative – We don’t think we are capable of anything and tend not to push ourselves when we should.  This is taking the safe way out, staying in our comfort zone, and never progress like we should.  You aren’t setting goals.  This is safe, no risk, but you won’t see the improvements that you really want to see.

True Positive – This is a correct view of what you are truly capable.  You know what you are capable of and push yourself.  You will see true improvements.  You set big goals, but they are realistic.

True Negative – You know your limitations and scale appropriately.  You may not be at your best right now, but you are taking the right approach to improving and are avoiding injury.

As a coach, my goal is that you have a True mindset, whether positive or negative.  You need to start with the truth, then work toward making a new truth by staying healthy and setting realistic goals.  If you see yourself in one of those “False” mindsets, talk with the coach and let’s get things straightened out.

Return on Investment

Just a thought.

I was thinking of investments and what it means to invest in yourself.  What does that look like in terms of ROI (return on investment).  We really only have two things to invest, time or money.  The time is a limited resource, we only have so much time in each day, and we ALL have the same allotted amount.  With money, it seems limited also, but we can always make more of that.  When investing in yourself, it will take time and money, but which one is more difficult.

My example, pertains to the health and wellness portion of ourselves.  And we can look at it two ways.

First, you invest time, say an hour a day, four times per week exercising.  That amounts to an annual investment of 4hrs x 52weeks = 208 hours.  OR 8.67 days.  If you did this for one year and it added an extra one year to your life, that would be an initial return of 42 times your investment or 365 / 8.67.  If you did that for 42 years and still only gained one year to the end of your life, then you’d break even.

Second, you can look at it on the financial side.  If you spent $125 per month for a gym membership.  Everything else is taken care of, you just need to show up ready to work.  That would be $1,500 per year.  Say you make $40,000 annually at your job and add one more year to the end of your life (hopefully you don’t work for the rest of your life, but this is just an example), then you’ve made 26.7 times your investment in the first year.  Say you did this for 26.7 years and you still only add that one year to your life, then you’ve broke even.

Just putting things in perspective.  You can’t put a price tag on time with family or a better quality of life.  You can’t put a dollar amount on the confidence you would gain and how much better you would feel.  The ROI here can be infinite.  What if it gives you the drive to tackle that problem that always held you back, or take that risk that you were always afraid of taking and it resulted in a complete change in your life.  You can’t just buy this sort of stuff, you have to earn it.  It takes time and hard work, and maybe a little bit of money for some coaching.  What do you think?

We’d love to sit down with you and see what kind of program would best fit your needs.  CLICK here to book a No Sweat Intro today!!

Online Training

Restore your ‘happy’ at home with a Coach from the FTGF CrossFit!!

Now more than ever, the key to staying healthy is having a great Coach.

Your Coach at FTGF knows that this new way of life, that has been thrust upon you due to the COVID-19 pandemic, is HARD. We want to put the ‘happy’ back into your day, and we have so many tools to help you do that!

1. Accountability – your Coach will stay connected to you with regular communication to keep you on track – to make sure you are doing your workouts, but also remind you to drink your water and stay out of the pantry to avoid emotional food binges!

2. Personalization – there are millions of workouts available online, but your Coach at FTGF will first establish some achievable personal goals with you, and then ensure you are doing the best workouts to reach those goals.

3. Flexibility –  in these uncertain times, your priorities may change day by day, and your Coach at FTGF will be attentive and super responsive – and can change your program to reflect your needs just as quickly!

4. Help with new habits and healthy mindset! You might be sleeping in, wearing pajamas all day, eating poorly and overall just feeling

down. Your Coach will help you build structure into your days while you stay home, by helping you set a schedule, providing tasklists and planning tools, and providing mindset work for mental health.  We’ll be calling and checking in on you regularly to help establish these new habits, for a healthy at home lifestyle.

5. Social connection – we are social beings, and being happy means staying connected! Along with regular communication about your physical fitness, we will meet with you virtually (through Zoom or Facetime or a telephone call) to have a coffee, invite you to join group virtual social events with the FTGF family and just chat!

NEED OUR HELP?? Get started with our online home fitness coaching program TODAY by clicking here!

Get a Coach!

Not many of us LOVE working out or eating clean.  However, we do like the results of feeling good and looking good.  We want to grow old gracefully.

We don’t do that by drinking, smoking, laying around on the couch, and eating bon bons!!  We also HATE the adverse affects of doing all of these things and the way it makes us feel.

So why don’t we do something about it?  Why don’t we change?

We’ve been fed that lie that it will never last or never work.  Or you’ve tried so many things and have failed so many times, it’s just going to be the same result.  But it doesn’t have to be.

Have you ever hired a coach to coach you in anything?

It’s not like you’d join up for a team sport where all the kids just get together and figure out how to run plays on their own.  That’s not how teams run or things get done.  That is what most gyms look like, however, people running around, trying to figure things out, day after day trying the same old thing and not seeing results.

When is enough, enough?  When do you humble yourself and finally ask for help?  I know it’s tough.  I hate asking for help until I’ve exhausted every possible way of doing something myself.  Luckily, I’m not still doing that and you don’t have to either.

How about a FREE call with a COACH.  We can talk about you, your goals, what you’ve done, what worked, what didn’t, etc…  TOGETHER we can make a plan and work it together.  Someone by your side every step of the way.  Celebrating your successes and consoling you in your defeats.  Seeing what works and continually refining the plan.

Book a call.  It won’t cost you anything.  You might gain everything you’ve ever wanted.

Love Mike and Monica
FTGF CrossFit

Help Me Help You!

When many of us got sent home because of the COVID, there were still many healthcare workers staying on at work, taking care of the elderly, regularly sick, injured, and, of course the COVID patients. Not only did they have to deal with their normal stress of life, family, work, etc. they had the added stress of potentially getting infected with the virus and becoming sick themselves. Also, many of them had  an extra work load and extra shifts because of those people that either decided to stay home or got sick!!  I just wanted to post and say how thankful I am of those healthcare workers. I have the privilege of working with a couple through online training and have learned about what they are dealing with.

On another note, there is a tendency for caregivers to spend a majority of their energies on giving care to others and not having any left to care for themselves. I just want to compare this to the safety talk on an airplane (you know, those things we used to ride around on and go fun places!! ) when they talk about putting your oxygen mask on first before helping others.

You aren’t nearly as helpful to others when you don’t take care of yourselves. Please!  Please, be sure to do so. That’s what I do my best to do. Help people help themselves. (Jerry McGuire). Help me, help you!!  Seriously, let’s all take care of ourselves so we can be of more use to others that we can help. Take care and God bless.


Getting Comfortable Upside Down!!

Results.  That’s all we are ever looking for.  How do you get results?  It’s not the perfect program, or the perfect diet, or the perfect whatever.  It’s coaching, accountability, and encouragement.  And results.  Results show that your hard work is paying off, so you continue what you are doing, so you get more results.  FTGF offers all of these things.

Coaching means a program that is tailored specifically to your needs and available equipment.

Accountability is knowing that someone actually cares if you did your workout or not, or whether you stuck to your macros for the day.  And we are going to ask.

Encouragement, is having that extra person in your corner, telling you to get up, when you just want to lay down.

And RESULTS.  It’s our job to get you results.

You have to take that first step.  You have to do the work.  But we will be with you every step of the way.  Whether you want to lose 100 lbs of fat or gain 30 lbs in muscle, or anywhere in between.  I just want to be a better husband, father, and coach.  Training helps me do that and it can help you too.

Book your consultation today and sign up for a time that’s convenient for you.

Black Lives Matter


We want to expand a little on our comments from Monday regarding some racist comments by the head of CrossFit, along with our stance on everything that is going on with racism recently. Anyone that knows us knows we don’t stand for any kind of racism or anything that puts anyone down in any way.

As followers of Christ, we follow Him in humbling ourselves and knowing that we are called to serve. The only thing close to perfect for us is how close we get to Him (perfection).

Of course Black Lives Matter!!  God doesn’t make mistakes. Every birth and child and human being is a gift from God. He knitted us together in our mother’s womb and knows the number of hairs on our heads. We are loved by the one true God. We are ALL loved. He has no favorites no matter how “good” or bad we are. We wants a relationship with us all.  I pray for everyone involved with the violent acts, to come to know Christ, those offenders and those on the receiving end.

We live in a broken world, surrounded by broken people, just trying to do the best we can. What we really need is Jesus. To make us new from the inside out.

We felt we needed to say something.  The last thing we would want is for someone to assume we accept what is going on because of silence.

May God bless you and your family.  If there is anything we can do for you, please let us know.

Philippians tells us, “Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves.”

Father’s Day 2020

Me and Emmy! It’s scary!

Happy Father’s Day to all you fathers out there. Fatherhood is not always based on blood. Have you raised a child that isn’t yours by blood?  You’re that child’s father!

I also want to wish a Happy Father’s Day to our Heavenly Father up above. He fills any gap that we may have with our earthly fathers and shows us how we should be.

Thanks to all the men in my life that help to model how to be a  father, friend, husband, and follower of Christ. I’m having a great day and I’m reminded of how blessed I am to be a father.

I wasn’t sure if it was gonna happen for me. I’ll be 43 this summer and we are hoping to have another child. I pray that God gives me the energy I need to be the best I can be. Have a great day!

It’s Generational!!

No ifs, ands, or butts about it. This family gets fit together!!

Fitness can be generational. The opposite can also be the case. I need to take care of myself physically. Not just for me and my health and longevity, but for my daughter too. If she sees me being active, eating right, and taking steps to live a long healthy life, then that will become a normal way of life for her.

If I sit around, eat unhealthy foods, gain a bunch of weight, and live an unhealthy and inactive life, she’s going to see that. It will become acceptable.  It becomes the old adage of “do as I say, not as I do”. I would hate to do that and set her up for failure and not success.

That being said, while children are most likely a product of their environment, they can break the mold and become something totally different than any example I set forward. But I want to stack the “odds” in her favor by doing my part to set a positive example.

There are many more facets of life that are extremely important and physical health is just one of those. There are also emotional, intellectual, environmental, and, most importantly, spiritual. Not taking the time to dive into all of these, I often talk about the spiritual.

1Tim 4:8 “while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come”

This tells me that, while setting an example of living a healthy physical life has some value, the most important thing I can do is set a godly example for my child. That means, teach her about God, point her to God, and follow God myself. I’m not to just preach it, but to live it. If anyone out there sees me NOT doing this, you have the permission to point it out to me, in love. Because you not only care about me, but my family too.

Love you guys. Have a blessed day.

Is what you’re doing working??

Like father, like 60yo son!!

In our journey for improved fitness, our goal is not to avoid soreness, but to embrace it and manage it. Your muscles being sore tells you that what you are doing is working!!

You really don’t want it to get easier. Well, you do, but you shouldn’t. You want to keep progressing but, if things get easier, you won’t.

I’m thinking of this right now because I feel pretty beat up. I did some weight lifting yesterday that I haven’t done in awhile, so I’m really feeling it. It shouldn’t and won’t feel like this every time as long as I’m consistent. When we stop doing something for a long while (aka Quarantine) then starting back up could feel like we are starting all over.

That shouldn’t deter you from doing it, but to take it easy and ease yourself back into your regular program. At FTGF, we always keep our client’s best interests in mind. While we want you to progress and get a good workout, we take the approach of “living to fight another day”. Meaning you can’t make it all up at once.

You need to be able to function the next day. We want you back, and soon, to keep things rolling. You need to take baby steps to get back to where you were, or it may never happen.

Just show up and get to work. But let’s be smart about it.