A Coaching Program Designed for this Moment — and for You

Previously, I wrote about the importance of continuing your coaching and accountability program — now more than ever. Now that we’ve addressed the “why” you should keep training and focusing on nutrition, let’s talk about the “how.” During this challenging time, we’re working to make it as convenient as possible to keep up your fitness and progress, with a flexible coaching program designed to around your needs.

Speaking of designed around your needs…  I had a check-in with Ron Talley today and he shared his goal of prepping for a 5k race and running to improve his time. He’d been running 4 miles once a week to get it in, but without any real thought about progressions. We chatted for about 5-7 minutes and I was able to share several different ways he could make the work he’s doing more effective and impactful for his overall goal. That and he also has a huge reason coming up in a few months to continue getting leaner, so we discussed ways to help him burn more fat, get leaner, and improve his 5k time. You’re not alone in this – we’re here for you so make sure you take advantage of everything your coaching program includes.

So Many Ways to Connect

As part of your coaching program, you have easy access to a dedicated personal coach who’s here to make sure the program is working for you — and that you’re working toward to your goals. Connect with your personal accountability coach face-to-face via FaceTime or Zoom video conferencing. Or shoot your coach an email, text message, or Facebook message — and expect a quick response. We’re ready to answer your questions, keep you accountable, adjust your program, and make sure you’re getting what you need.

Work Out When You Want

We’re continuing to host online live group classes led by a coach on Zoom, Monday through Friday at 7am and 6pm, with another class at 9am Saturday. These classes are a great way to reconnect with other Tribe members, get in a great workout together, and remind yourself that you’re not going through this alone. Can’t make it at those specific times? Watch and follow the recorded workouts online when it’s convenient for you.

Automatic Accountability

We know it’s easy to skip a workout or give in to unhealthy cravings, especially when dealing with the boredom and/or stress of staying at home. That’s why we’re doing regular one-on-one accountability check-ins each week (more if needed) as part of your coaching program. Forget to reach out to your coach? No problem, we’ll be sure to reach out to you to make sure your training is staying on track.

Times are hard enough right now. This doesn’t have to be. We want your coaching program to simplify your training, make it easier to reach your fitness goals, and improve your quality of life. If there’s something you’d like to see from your coaching program, let us know. And thanks for letting us continue to be a part of your health and fitness journey!

I’ll continue sharing more specific details about our coaching and accountability program over the next few days, and how we’re confronting the current moment to help you stay healthy and fit in body, mind, and spirit. We’re also looking at what re-opening looks like and will be considering different scenarios to account for everyone’s health and safety. If you have any questions, please don’t hesitate to reach out to me. We may be isolating, but I’m still here for you.  Call or text me anytime at 214-215-0686 (Robert).

And if you know someone who’s struggling and they want or need help with their health and fitness during this time, have them schedule a free 3Q Fitness Breakthrough & Discovery Call.

“Go It Alone” Won’t Get You Far…

These are unprecedented times no doubt. And we know you’re facing a whole slew of uncertainties. We’re right there with you. While we’re all isolating at home to help stop the spread of COVID-19 and keep our most vulnerable loved ones safe, it’s more important than ever to stay connected to the Tribe…and to our coaching and accountability program.

We know some of you may have hesitations about continuing or staying engaged with our coaching program remotely. You may be wondering if it’s worth training with a coach or community you can’t physically see in person. Virtual classes using Zoom is not your cup of tea?  We certainly understand these concerns, so we’ve put together the following responses to some of the feedback we’ve gotten in the hopes it helps you stay on track with your health and fitness goals.

At some point, hopefully in the near future, things will reopen.  Whether you’re closer to your goals or further away will be determined by how you spent your time and focused your energy during this shelter in place order.  My prayer is that this time away will make us all healthier, fitter, more appreciative, and more determined human beings.


“I can do workouts on my own, or just watch YouTube videos.”

You may think you’re getting in a good workout at home on your own, or following some random YouTube videos. But just because you’re sweating and panting at the end of your workout, doesn’t mean you’re getting closer to your fitness goals or improving as an athlete.

With no rhyme or reason to your workouts, you may just be spinning your wheels. Or worse, moving backwards. Our evidence-based coaching program is carefully and methodically planned with workouts that build on one another to target specific fitness and performance goals and stimulate progress. There’s nothing random about it.

Use this time to take advantage of our expertise, and keep taking your fitness to the next level. There’s a reason you joined our gym in the first place, right? To get the best training possible from professionals who know what they’re doing. That’s the same reason you should keep up your coaching program now.


“I don’t have the right equipment or space at home to do the workouts.”

That’s okay. Don’t let your lack of gym equipment or square footage stop you from progressing toward your goals. Our current coaching program is designed specifically for the moment we’re living in. We’ll help you identify appropriate substitutes for equipment and movements you can perform safely at home, using what you have on hand — so you can continue to get in a great work out and continue seeing results.


“I have all the equipment I need to work out from home, so I don’t need to follow a coaching and accountability program.”

If you’re fortunate enough to have a good home gym set up, that’s great. Our coaching program will show you how to use that equipment to maximize your progress and results based on your goals. Tossing dumbbells around with some pull-ups thrown in between or running 30 minutes on a treadmill will only get you so far. You need a proven program that makes the best use of your equipment to see real progress and performance improvements.


“If I can’t attend a live group class in person led by a coach, then why bother?”

 If your plan is to sit this crisis out until you can get back to class in person, consider this. We have no idea how long we’ll be asked to stay at home and remain physically distant. Could be weeks, could be months. You can spend this time sitting on the couch binge-watching Netflix, with the occasional set of sit-ups or push-ups thrown in.

Or you can use this time productively, with a coaching program that not only keeps you in shape but actually improves your fitness, strength, speed, power, endurance, and mobility. So when we do come back to the gym, you’ll be ready to hit the ground running in the each training session.

I’ll admit, the virtual classes delivered through Zoom aren’t the same as being in a live environment.  But what our experience has been is it’s allowed us to continue providing coaching and feedback real time and gives everyone a chance to stay connected visually and interact vocally.  Many who are attending have gotten great value…I’d encourage you to give it a try.  Classes are held Monday through Friday at 7am and 6pm; and on Saturday at 9am.  Check the gym’s private FB page or your email for the workout briefings and additional details.


“I’m too stressed and distracted to keep up with my training now.”

We get it: During stressful times, it’s easy to let things slide. That includes our fitness and nutrition. We turn to unhealthy foods for comfort. We forego a workout for a mindless movie. We give in to the blahs.

Which is exactly why you need structure and accountability, now more than ever. Our coaching program will keep you motivated, on track, doing the work, and sticking to healthy habits while you’re at home. And this structure will ultimately help you feel less stressed and less out of control. We’ll also provide you with the tools you need to deal with stress — without diving into a pint of ice cream multiple times each week.


Stronger — and Fitter — Together.

The current reality dictates that we can’t physically be together in the gym, working out side by side under the instruction of a coach. But that doesn’t mean you have to go it alone — or abandon your training altogether. Keeping up and staying engaged with our coaching program during this time is so important — to achieving your goals, continuing your progress, staying connected to the Tribe, and supporting your physical, mental and emotional well being. By doing this together, we’ll get through this crisis and come out stronger on the other side. #TribeStrong

I’ll be sharing more specific details about our coaching and accountability program over the next few days, and how we’re confronting the current moment to help you stay healthy and fit in body, mind and spirit. If you still have doubts or want more information, please don’t hesitate to reach out to me. We may be isolating, but I’m still here for you.  Call or text me anytime at 214-215-0686 (Robert).

And if you know someone who’s struggling and they want or need help with their health and fitness during this time, have them schedule a free Breakthrough & Discovery Call.

1-20-2017 WOD

7 Rounds For Time

  • 100m Run
  • 10 Goblet Squats (53/35)
  • 3 Strict HSPU/1 Wall Walk

1-19-2017 WOD

20 Min AMRAP

  • 400m Run
  • 50 Wall Balls (20/14) (10/9′)
  • 21 KB Swings (70/53)
  • 400m Run
  • 35 Wall Balls
  • 15 KB Swings
  • 400m Run
  • 20 Wall Balls
  • 9 KB Swings
  • 400m Run
  • In Remaining Time, Max Cal Bike

1-18-2017 WOD

10 Min AMREP

  • 4 Min Max Calorie Row
  • 3 Min Max Burpees
  • 2 Min Max Sit Ups
  • 1 Min Max Rope Climbs

1-17-2017 WOD

12 Min AMRAP

  • 10 Push Ups
  • 20 Double Unders
  • 10 Lunges
  • 20 Double Unders

1-14-2017 WOD


For Time

  • 100 Cal Row
  • 75 Thrusters (45/35)
  • 50 Pull Ups
  • 75 Wall Balls (20/14)
  • 100 Cal Row

1-13-2017 WOD

12 Min AMRAP

  • 15 Sit Ups
  • 25′ Bear Crawl
  • 15 Kettlebell Swings (53/35)
  • 25′ Bear Crawl