Fernie Mountain Fitness & Athletics

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Fri, 17 Jul 2026 21:29:02 GMT

4 Things to Consider When Searching for "Gyms Near Me".

Fri, 17 Jul 2026 21:29:02 GMT

Finding the Right Gym: How do you know when a gym or personal trainer is the right fit for you?

Maybe you've heard of Redemption Fitness.

Maybe one of your co-workers attends our training sessions after work every day. Maybe you even have friends who won't stop talking about it. Maybe you've driven by and been curious. Whatever the reason, you're here and you want to know more.

But maybe you're still skeptical. Maybe you've had bad experiences at other gyms, or maybe you've never set foot in one. Either way, there are things you should look for when searching for a gym, and we want to share them with you.

Here are 4 things to consider when searching for "gyms near me."

1. Look for a gym that prioritizes coaching over equipment.

There's a certain kind of gym that prioritizes equipment over coaching. They have rows of treadmills, ellipticals, and weight machines. They may even have a pool. But when it comes to actually helping you reach your goals, they fall short.

At Redemption Fitness, we believe that the most important thing we can offer you is quality coaching. Our coaches are trained to help you move safely and effectively, and they're passionate about helping you reach your goals.

2. Look for a gym that offers a community.

One of the things that sets Redemption Fitness apart is our community. When you walk in the door, you're not just a member—you're part of a family. Our members support each other, celebrate each other's successes, and hold each other accountable.

3. Look for a gym that offers personalized programming.

Not all gyms are created equal when it comes to programming. Some gyms offer generic workouts that aren't tailored to your specific goals or abilities. At Redemption Fitness, we offer personalized programming that's designed to help you reach your specific goals.

4. Look for a gym that offers a free trial.

If a gym isn't willing to let you try before you buy, that's a red flag. At Redemption Fitness, we offer a free trial so you can see for yourself what we're all about. We're confident that once you experience our coaching, community, and programming, you'll want to become a member.

Ready to find out if Redemption Fitness is the right fit for you? Contact us today to schedule your free trial.

How to Get Motivated

Fri, 17 Jul 2026 21:29:02 GMT

Strategies That Work and Help You STAY Motivated

You might think those fitness influencers are more motivated than you. It's also easy to believe that pro-athletes just "want it more" or perhaps that the fittest people at your gym don't struggle with motivation like you do. This may come as a surprise, but the truth is, they face the same challenges as you.

Ask anyone at the highest levels of fitness, and they'll tell you: Even they sometimes don't feel like working out. Think about that for a second. Even the most dedicated athletes struggle with motivation. So what's their secret?

They've learned that motivation is not something you have—it's something you create. And they've developed strategies to create it consistently. Here are some of those strategies.

1. Start with "why."

Before you can get motivated, you need to know why you want to be fit. Is it to be healthy enough to play with your kids or grandkids? Is it to reduce stress? Is it to feel more confident? Whatever your "why" is, write it down and keep it somewhere visible. When you're struggling to get motivated, your "why" will remind you of what you're working toward.

2. Set small, achievable goals.

One of the biggest motivation killers is setting goals that are too big. When you set a goal that seems impossible, it's easy to get discouraged and give up. Instead, set small, achievable goals that you can celebrate along the way. Each small victory will fuel your motivation to keep going.

3. Find an accountability partner.

One of the best ways to stay motivated is to have someone to be accountable to. Find a friend, family member, or coach who will check in on you and encourage you when you're struggling. At Redemption Fitness, our coaches and community provide built-in accountability.

4. Make it a habit.

Motivation is fleeting, but habits are powerful. Instead of relying on motivation to get you to the gym, make fitness a non-negotiable part of your routine. Schedule your workouts like you would any other important appointment, and stick to that schedule even when you don't feel like it.

5. Focus on how you feel, not how you look.

If you're only motivated by how you look, you're setting yourself up for disappointment. Instead, focus on how exercise makes you feel. Notice how your mood improves, your energy increases, and your stress decreases after a workout. These immediate benefits will motivate you far more than a number on a scale.

Ready to get—and stay—motivated? Come try a class at Redemption Fitness. Our coaches and community will help you find your motivation and keep it.

At What Age Should I Stop Lifting Weights?

Fri, 17 Jul 2026 21:29:02 GMT

Spoiler alert: You should NEVER stop lifting weights! Whether you're in your teens or pushing 80, strength training is your ticket to a healthier, more energetic life. No age is too young or too old to start. The benefits? More strength, better mobility, increased energy, and a longer, fuller life.

Still not convinced? Let's dive into two real-life examples that prove lifting weights is for everyone—at any age.

Scenario 1: Joe, Age 39

Joe is 39 and he's battling high blood pressure, anxiety, and early signs of diabetes. He played some recreational sports in his 20s but hasn't exercised consistently in years. Sound familiar? Joe starts lifting weights three times a week. Within months, his blood pressure normalizes, his anxiety decreases, and his doctor tells him his blood sugar is trending in the right direction. Joe didn't stop lifting because of his age—he started because of it.

Scenario 2: Margaret, Age 67

Margaret is 67 and recently retired. She's worried about osteoporosis, falls, and losing her independence. Her doctor recommends strength training. Margaret joins a gym with qualified coaches and starts with light weights and basic movements. Within a year, her bone density improves, her balance is better, and she's doing things she thought were behind her—hiking, playing with her grandkids, traveling. Margaret didn't stop lifting because of her age—she started because of it.

The lesson? Age is not a reason to stop lifting weights. In fact, it's one of the best reasons to start or keep going. The key is working with qualified coaches who can tailor a program to your age, fitness level, and goals.

At Redemption Fitness, we work with members of all ages. Whether you're 19 or 79, we'll meet you where you are and help you build the strength and fitness you need to live your best life.

Ready to get started? Contact us today for a free consultation.

Break Free from a Sedentary Lifestyle: Reclaim Your Health & Well-Being

Fri, 17 Jul 2026 21:29:02 GMT

Humanity is facing what I would call a pandemic of sedentary living. According to the World Health Organization, physical inactivity is one of the leading risk factors for global mortality, contributing to millions of deaths each year. Go anywhere in public and you'll see it firsthand; adults struggling to walk store aisles or get in and out of their vehicle, fatigued and uncomfortable. Meanwhile, our children are glued to their screens spending more time sitting than they spend outdoors playing and moving. Children and adults alike are struggling with severe obesity, chronic disease, mental health issues and many other consequences of inactivity.

It can feel like you're trapped with no way out, but I assure you, it's not too late to make a change.

Recognize the Problem and Commit to Change

The first step to breaking free from a sedentary lifestyle is recognizing it for what it is: a threat to your health, your quality of life, and your longevity. Once you recognize the problem, commit to change. Not a "I'll start Monday" commitment, but a real, today-is-the-day commitment.

Start Small and Build Momentum

You don't have to go from zero to hero overnight. Start small. Take a 10-minute walk after dinner. Do a few bodyweight squats during commercial breaks. Park farther from the store entrance. Every bit of movement counts, and small steps build momentum toward bigger changes.

Find a Community

One of the most powerful things you can do for your health is surround yourself with people who prioritize it. Find a gym, a running club, a fitness class—any community where movement is the norm and encouragement is abundant. At Redemption Fitness, community is at the core of everything we do.

Get Coached

If you've been sedentary for a while, jumping into exercise without guidance can lead to injury or discouragement. Working with a qualified coach ensures you start safely, progress appropriately, and stay motivated. Our coaches at Redemption Fitness specialize in meeting people exactly where they are.

Make It Non-Negotiable

Your health is not optional. Make movement a non-negotiable part of your daily life, like eating or sleeping. Schedule it, protect it, and don't let excuses derail it.

Breaking free from a sedentary lifestyle won't happen overnight, but every step you take moves you closer to the health and vitality you deserve. Ready to take the first step? We're here to help.

Achieving Change in the New Year

Fri, 17 Jul 2026 21:29:02 GMT

Every year, it's the same pattern: people declaring that this will be their year—the year they finally commit to their health, fitness, and personal goals. January 1st becomes the magical date when everything will change.

But fast forward to February, and the motivation is gone. Old habits creep back in, and the goals are abandoned until next January. Sound familiar?

Waiting for the "right time" is a recipe for failure. The right time is now. Here's how to make this year different.

Be Specific About What You Want

"Get healthy" is not a goal. "Lose 20 pounds" is not a goal. A goal is specific, measurable, and time-bound. Instead of "get healthy," try "I will work out three times per week for the next 90 days." Instead of "lose 20 pounds," try "I will lose 5 pounds by March 1st by tracking my nutrition and exercising consistently." Specificity creates accountability.

Start Before You're Ready

Most people wait until they feel motivated to start. But motivation follows action—it doesn't precede it. Start before you feel ready. Take the first step even when it's uncomfortable, even when you don't feel like it, even when you're scared. The motivation will come after you begin.

Get Support

Change is hard to do alone. Find a coach, a training partner, or a community that will support and encourage you. At Redemption Fitness, we specialize in helping people make real, lasting change—not just in January, but all year long.

Track Your Progress

What gets measured gets managed. Track your workouts, your nutrition, your sleep, and your energy levels. Seeing your progress in black and white is one of the most powerful motivators there is.

Ready to make this year different? We're ready to help you do it. Reach out today to get started.

No Experience? No Problem! Why Beginners Shouldn't Fear the Gym & How Our On-Ramp Program Sets You Up for Success

Fri, 17 Jul 2026 21:29:02 GMT

What is On Ramp, and Why is it Required?

Beginning your fitness journey or advancing it to the next level requires a solid foundation. At Redemption Fitness, everyone starts with a tailored program called On Ramp. This program consists of six 1-on-1 personal training sessions designed to teach and improve fundamental exercises like squats, deadlifts, presses, pulls, identify personal needs and goals, and build confidence before joining group classes.

Why do we require it? Because we believe in doing things right from the start. Jumping into group fitness without foundational knowledge and coaching can lead to injury, frustration, and poor habits. On Ramp eliminates all of that.

No Experience Required — Seriously

If you've never set foot in a gym, On Ramp is designed for you. If you've been training for years, On Ramp is still designed for you — because it's tailored to where YOU are, not where someone else is. Our coaches meet you at your current level and build from there.

Many beginners come to us with fear: fear of looking silly, fear of not being fit enough, fear of not knowing what to do. On Ramp eliminates all of it. By the time you join a group class, you'll know the movements, you'll know the coaches, and you'll feel like you belong — because you do.

What You'll Learn in On Ramp

In your six sessions, you'll cover the foundational movements used in all our programming: squats, hinges, presses, pulls, and carries. You'll learn proper mechanics and breathing, how to scale movements to your ability, and how to push yourself safely. You'll also work with your coach to establish clear goals and a plan to reach them.

Ready to Start? Your Journey Begins Here.

The first step is always the hardest — but with On Ramp, you won't take it alone. Contact us today to schedule your first session and start building the foundation for a lifetime of fitness.

WHY YOUTH ATHLETES BENEFIT FROM A STRENGTH & CONDITIONING COACH

Fri, 17 Jul 2026 21:29:02 GMT

For the past 6 months I have had the privilege of being able to coach a few different young adult athletes both in personal training sessions and as part of a group class setting. The oldest of this group is committed to a local college with her softball team; she has played the sport her entire life and at this point in her career strives to perfect every possible detail. Speaking with both her and her father, one thing became clear: they wished she had started formal strength and conditioning training much sooner.

This is a sentiment I hear often from parents and young athletes. The good news? It's never too late to start — and starting sooner is always better.

Why Strength and Conditioning Matters for Youth Athletes

Sport-specific skills are important, but without a foundation of strength, mobility, and conditioning, young athletes hit a ceiling — and often get hurt trying to push past it. A qualified strength and conditioning coach builds that foundation. They teach athletes how to move correctly, how to develop power and speed, and how to recover properly.

Injury Prevention

One of the most important benefits of working with a strength and conditioning coach is injury prevention. Many youth sports injuries are preventable with proper movement training, strength development, and load management. A coach who understands these principles can significantly reduce a young athlete's injury risk.

Performance Enhancement

Beyond injury prevention, strength and conditioning work directly improves athletic performance. Faster sprint times, higher jumps, more powerful throws — all of these are products of a well-designed strength and conditioning program.

Mental Toughness

The gym is also where mental toughness is built. Learning to push through a hard workout, to fail and try again, to compete against yourself — these are lessons that translate directly to sport and to life.

At Redemption Fitness, we work with youth athletes of all sports and skill levels. If your young athlete is ready to take their game to the next level, we'd love to help. Contact us today to learn more.

The Importance of Physical Fitness in First Responders

Fri, 17 Jul 2026 21:29:02 GMT

For going on seven years, I have been employed in law enforcement. Not a career path I ever envisioned for myself, but one of the most gratifying and fulfilling jobs I have ever had. From day one it was drilled into mine and the other new hires heads that skills training would save our lives. One person would tell you that proficiency with firearms was most important, the next would say that the ability to fight and defend yourself was the key, while others placed their emphasis on driving skills or de-escalation techniques.

What nobody talked about — at least not directly — was physical fitness. And yet, it underpins everything.

The Physical Demands of First Responder Work

First responders — law enforcement, firefighters, EMS, military — face physical demands that most people will never experience. The job requires the ability to sprint, fight, carry, lift, and sustain physical effort under extreme stress, often without warning. A first responder who isn't physically prepared for these demands isn't just at risk themselves — they're a risk to the people they're trying to protect.

The Research Is Clear

Study after study shows that physically fit first responders perform better under stress, recover faster from physical exertion, have fewer injuries, and have lower rates of cardiovascular disease and other chronic conditions. Physical fitness isn't just a nice-to-have for first responders — it's a professional and moral obligation.

What Good Training Looks Like

Effective fitness training for first responders goes beyond running on a treadmill. It needs to include strength training, conditioning, mobility work, and scenario-based physical preparation. It needs to be coached and progressive. At Redemption Fitness, we understand the demands of first responder work and we build programs that prepare people for the real thing.

To every first responder reading this: your fitness is a tool. Keep it sharp. We'd be honored to help.

WHAT IS ON RAMP? AND WHY IT'S YOUR FOUNDATION FOR SUCCESS AT REDEMPTION FITNESS.

Fri, 17 Jul 2026 21:29:02 GMT

Why On Ramp is the Foundation of Success at Redemption Fitness

If you're thinking about joining Redemption Fitness — or maybe you've already taken the first steps — there's one essential piece of your journey we want to highlight: our On Ramp Program.

Whether you're stepping into the gym for the first time or you've been training for years, On Ramp is your personal blueprint for success here.

What Is On Ramp?

On Ramp is a series of six private, one-on-one coaching sessions designed specifically for new members. In these sessions, you'll work directly with one of our coaches to learn the fundamental movements used in all of our programming, establish your current fitness baseline, identify your personal goals, and build confidence before stepping into a group class setting.

Why Do We Require It?

Because results come from doing things right. We've seen what happens when people skip the foundation — injury, frustration, and quitting. On Ramp ensures you have what you need to thrive from day one. It's not gatekeeping; it's investing in your success.

What Happens After On Ramp?

After completing your six sessions, you'll transition into our group classes with confidence. You'll already know your coaches, the movements, the culture, and most importantly, yourself as an athlete. From there, the sky's the limit.

One member told us after completing On Ramp: "I went from dreading the gym to actually looking forward to it. I finally feel like I belong here."

That's what On Ramp is designed to do. Ready to get started? Reach out today and let's build your foundation together.

Healthspan vs. Lifespan: The Difference, Why it Matters & What You Can Do.

Fri, 17 Jul 2026 21:29:02 GMT

Why Healthspan Matters More Than Lifespan

I was recently reading an article about American lifespans and the health crisis our future generations may face. The thought that our kids and grandkids could live shorter lives than we do is heartbreaking. How did we get here? The article pointed to the rise in obesity, diabetes, sedentary lifestyles, poor nutrition, mental health struggles, and the chronic diseases that follow.

But here's what struck me most: living longer isn't the goal if those extra years are spent in poor health, dependent on medications, and unable to do the things you love. The real goal is healthspan — the number of years you live in good health, with vitality, independence, and quality of life.

What Is Healthspan?

Lifespan is how long you live. Healthspan is how well you live. You can have a long lifespan with a short healthspan — years spent managing chronic illness, dealing with pain, and watching from the sidelines of your own life. Or you can work to extend your healthspan, so that the years you have are full, active, and meaningful.

How Fitness Extends Healthspan

Research is clear: regular strength training and cardiovascular exercise are among the most powerful tools we have for extending healthspan. They reduce the risk of chronic disease, improve mental health, maintain bone density and muscle mass, improve balance and coordination, and help maintain cognitive function as we age.

It's Never Too Late to Start

Whether you're 25 or 75, the best time to invest in your healthspan is now. Every workout, every good food choice, every night of quality sleep is an investment in the future version of you — one who can move freely, live independently, and show up fully for the people you love.

At Redemption Fitness, we're in the business of extending healthspan — not just improving performance. Come see what that looks like in practice.

Why We Celebrate Bright Spots at Redemption Fitness

Fri, 17 Jul 2026 21:29:02 GMT

Gratitude, Small Wins, and the Power of a Supportive Community

At Redemption Fitness, we believe that growth happens in small, meaningful steps. While big milestones are so exciting, it's the everyday victories — those small "bright spots" — that truly fuel our progress and help us stay motivated. Celebrating these moments is at the heart of our community, and it's why we choose to make gratitude and recognition a regular part of our culture.

What Is a Bright Spot?

A bright spot is any positive moment, no matter how small, that deserves to be acknowledged. It could be completing your first pull-up, showing up to the gym on a day when you really didn't feel like it, hitting a new personal record, or simply having a great workout after a rough week. Bright spots remind us of what we're capable of and give us the energy to keep going.

Why We Celebrate Them

Research in positive psychology shows that acknowledging small wins builds momentum, boosts confidence, and reinforces the habits that lead to long-term success. When we celebrate bright spots, we're not just being nice — we're actively reinforcing the behaviors and mindsets that get results.

The Role of Community

One of the most powerful things about celebrating bright spots is that it's contagious. When one person shares a win, it inspires others. It creates a culture where progress is recognized, effort is valued, and everyone feels like they belong. That's the community we're building at Redemption Fitness — one bright spot at a time.

What's your bright spot this week? Share it with us. We'd love to celebrate it with you.

Community Weekend & Bring a Friend Event December 5th-7th

Fri, 17 Jul 2026 21:29:02 GMT

Do you need help with fitness or nutrition? Or maybe you're already a member and know friends who could use some support? Either way, we've got the perfect event for you.

Join us for our FREE Community Weekend at Redemption Fitness: 808 North Main Street, Clover, SC 29710

Event Schedule: Friday, Dec 5: Free workouts at 5am, 6am, 8am, 12pm, 4pm and 5:30pm. Saturday, Dec 6: Free workouts at 8am and 9am. Sunday, Dec 7: Free workouts at 9am and 10am.

All workouts are open to the public — no experience required. Bring a friend, bring a family member, bring a neighbor. This is your chance to experience what Redemption Fitness is all about in a welcoming, no-pressure environment.

What to Expect

Every class will be coached, scalable, and fun. Whether you've never set foot in a gym or you've been training for years, you'll fit right in. Our coaches will make sure of it.

After each class, stay for some free food and a chance to connect with the community. Ask questions, meet coaches, and see firsthand why our members keep coming back.

Why We Do This

We believe fitness changes lives — but only if people have access to the right environment and the right support. Community Weekend is our way of opening the doors wide and saying: this place is for you. Come see for yourself.

Spots are limited. Sign up today to reserve your place in a class. We can't wait to see you there.

For People Who Feel Like They Lost Themselves

Fri, 17 Jul 2026 21:29:02 GMT

I want to talk to the parents for a moment.

I'm a mom of three girls. But let me be clear right away — parenthood doesn't look one way anymore. Many moms and dads share this role, and sometimes dads are the ones who stay home, sacrifice careers, and put dreams on pause just like so many moms do. Sometimes both parents sacrifice being home to work and make ends meet or build careers. All of it is hard. All of it is real.

This is for anyone who has ever looked in the mirror and not quite recognized the person staring back.

The Slow Disappearing Act

It doesn't happen all at once. It's gradual. You stop doing the things you love because there's no time. You stop taking care of your body because everyone else's needs come first. You stop investing in yourself because it feels selfish. And one day you realize you've spent so much time being everything to everyone else that you've lost track of who you are.

Fitness as a Way Back

For me — and for many of our members — fitness was the way back to myself. Not because exercise magically solves everything, but because showing up for myself, consistently, reminded me that I matter. That I'm not just a role. That I have a body, and it's worth taking care of. That I have capacity, and it grows when I invest in it.

You Deserve to Take Up Space

If you've lost yourself somewhere in the chaos of life, you're not alone. And you're not gone. You just need a place to come back to. At Redemption Fitness, we've seen countless people find their way back to themselves — stronger, more confident, and more alive than they'd felt in years.

Come find yourself here. We'll be waiting.

Why Fitness Builds Confidence and Independence You Can't Fake

Fri, 17 Jul 2026 21:29:02 GMT

"Every confident person you admire once stood exactly where you are."

Confidence isn't something you're born with. It isn't something you buy. And it definitely isn't something you gain by staying comfortable.

Real confidence is earned — through action, repetition, failure, learning, and growth.

Of all the things I've done in my life, fitness — especially strength training — has done more for my confidence than almost anything else. Not because I look a certain way. But because I've proven to myself, over and over, that I can do hard things.

How Fitness Builds Real Confidence

Every time you show up when you don't feel like it, you prove to yourself that you're someone who keeps commitments. Every time you lift a weight you couldn't lift before, you prove to yourself that you're capable of growth. Every time you finish a hard workout, you prove to yourself that you can push through discomfort.

These aren't small things. They're the building blocks of genuine, durable confidence — the kind that shows up in job interviews, hard conversations, parenting, leadership, and life.

Independence You Can't Fake

Fitness also builds a kind of independence that's hard to put into words. When you're strong, you rely on others less. When you're fit, you can do things yourself — carry your own groceries, move furniture, keep up with your kids, travel without limitations. That independence is deeply empowering.

And the confidence that comes from it? You can't fake it, and no one can take it away from you.

At Redemption Fitness, we're in the business of building real confidence. Come experience it for yourself.

Most Gyms Give You Access ... We Give You Coaching & Real Results

Fri, 17 Jul 2026 21:29:02 GMT

Why Coaching Changes Everything and Why We Built Redemption Fitness Around It

In today's fitness world, there are plenty of places to work out. Open gyms, apps, YouTube and at-home programs make it easier than ever to access workouts. But access alone doesn't create progress. Guidance does. Accountability does. Relationships do.

At Redemption Fitness, the difference isn't just the programming or the equipment. It's the coaches. And it's the relationships we build with every single member.

What Coaching Actually Means

A coach doesn't just tell you what to do. A coach watches how you move and corrects your form before it becomes an injury. A coach knows when to push you harder and when to pull back. A coach remembers your goals, your history, and your progress — and they use that knowledge to help you get better every single session.

That's not something an app can do. That's not something a YouTube video can do. That's a human being who gives a damn about your success.

Real Results Come From Real Relationships

Our members get results not just because our programming is effective — but because they have coaches who know them, care about them, and hold them accountable. The relationship between coach and athlete is one of the most powerful forces in fitness. We don't take it lightly.

Access Is Just the Beginning

If you've tried other gyms and haven't gotten the results you wanted, there's a good chance the missing ingredient was coaching. Give yourself the gift of real guidance and see what changes.

We'd love to show you what coaching at Redemption Fitness looks like. Reach out today to get started.

The Myth of "Completion = Success"

Fri, 17 Jul 2026 21:29:02 GMT

We've all been there. You start a workout feeling motivated. The plan looks solid on paper. Maybe it's a brutal chipper, a long endurance grind, or a high-rep strength session. Halfway through, your legs are shaking, your lungs are burning, and the clock seems frozen. Eventually, time runs out — or you do.

And then the thought creeps in: "I didn't finish. I failed."

That thought is a lie. And it's one we need to talk about.

Completion Is Not the Measure of Success

The myth of "completion = success" is one of the most damaging ideas in fitness. It leads people to sandbag workouts so they can finish, to avoid challenging themselves, and to feel shame when they don't complete every rep or make every lift. None of that is helpful. All of it holds you back.

What Actually Measures Success

Did you show up? Did you give honest effort? Did you push past the point where you wanted to stop? Did you learn something about yourself or your capacity? Did you leave better than you arrived?

If yes — that's success. Period. The scoreboard is irrelevant.

The Value of the Struggle

Some of the most valuable workouts are the ones that humble you. The ones that reveal your limits — and invite you to expand them. The ones that are never, ever fully completed. A workout that breaks you down a little is building you up a lot. Don't miss that.

At Redemption Fitness, we don't measure success by completion. We measure it by effort, growth, and consistency. Come find out what that looks like in practice.

How Heavy Should I Be Lifting?

Fri, 17 Jul 2026 21:29:02 GMT

Why Weightlifting Percentages Matter (And Why Going Heavy Every Week Isn't the Answer)

If you've ever followed a structured strength program, you've probably seen something like: 5x5 @ 75%, 3x3 @ 85%, 4x8 @ 70%.

For some people, that makes perfect sense. For others, it raises a question: I want to be strong so why not just lift as heavy as possible every time?

It's a fair question. And the answer has to do with how the body actually adapts to training.

Why You Can't Max Out Every Session

Your body adapts to stress — but it needs time to recover from it. Lifting at maximal or near-maximal intensity every session doesn't give your nervous system, muscles, and connective tissue time to recover and grow stronger. Over time, this leads to stalled progress, increased injury risk, and burnout.

What Percentages Tell You

Training percentages are based on your one-rep max (1RM) — the most weight you can lift for a single rep with good form. Working at different percentages develops different qualities: lower percentages (60–70%) build muscular endurance, moderate percentages (70–80%) build hypertrophy and strength, and higher percentages (85%+) develop maximal strength and neural efficiency.

A good program uses all of these zones strategically. That's what periodization is — planned variation in intensity and volume to maximize long-term progress.

How Heavy Should You Lift Today?

The answer depends on the goal of today's session, where you are in your training cycle, how you're feeling (sleep, stress, recovery all matter), and what your coach prescribes based on your history and goals.

At Redemption Fitness, our coaches take the guesswork out of this. You'll always know what to lift, why, and how. Come train with a plan.

So You Only Scaled the Workout?

Fri, 17 Jul 2026 21:29:02 GMT

Let's Clear Something Up: Scaling Isn't "Less Than." It's Smart Training.

"Oh… I scaled." I hear it all the time. "Well, I didn't do the same workout you did." "I only used XYZ weight." "I only ran this far." "I didn't do as much as you did."

And almost every time, it comes right after I say, "Hey — GREAT job."

As if finishing a workout with scaled movements somehow negates the effort, the sweat, the showing up.

It doesn't. Let me explain why.

What Scaling Actually Is

Scaling is the intentional modification of a workout to match your current fitness level, mobility, injury status, or goals. It's not a shortcut. It's not cheating. It's programming intelligence. A well-scaled workout is often harder — relative to the athlete — than the prescribed version is for an advanced athlete.

The Goal Is Stimulus, Not Completion

The point of a workout isn't to "finish it as written." The point is to achieve the intended stimulus — the cardiovascular demand, the muscular challenge, the skill practice. Scaling preserves the stimulus when the prescription would otherwise be too heavy, too complex, or too long for a given athlete to benefit from.

When you scale intelligently — with a coach's guidance — you're training smarter, not lesser.

Progress Is Relative

The athlete who completes a workout scaled, with great form, full range of motion, and appropriate intensity, is making more progress than the athlete who grinds through a prescribed workout with compromised mechanics and zero left in the tank. Scaling is how you stay healthy, keep progressing, and build the fitness to eventually do things unscaled.

Be proud of your scaled workout. You showed up. You worked. You got better. That's what matters.

Never Compare Yourself to Your Younger Self

Fri, 17 Jul 2026 21:29:02 GMT

Recently I was talking with a friend in the health and fitness industry about life, the gym, and how training changes as we get older. As we discussed the differences we often see between people who train and those who do not, especially in their abilities and overall health, we also acknowledged how many people who have trained for years tend to give themselves a hard time as they age and sometimes quit altogether because they can no longer perform the way they used to.

This is one of the most self-defeating traps in fitness. And I want to address it directly.

You Are Not Competing With Your Past Self

The 25-year-old version of you had different hormones, different recovery capacity, different stress levels, and different life demands. Comparing your current performance to that version isn't fair — it's not even a fair comparison on the same playing field. Your goal isn't to be who you were. Your goal is to be the best version of who you are now.

What Changes (And What Doesn't)

Yes, some things change with age. Recovery takes longer. Maximal strength may decrease. Injury risk requires more management. But the capacity to improve, to feel better, to move well, to have energy, to be strong relative to your peers — none of that goes away. People in their 60s and 70s who train consistently can outperform sedentary people half their age. That's not motivational fluff. That's physiology.

Train for Who You Are Now

The goal at 50 is different from the goal at 25 — and that's not a problem, it's an evolution. Focus on what you can do. Celebrate what you can still do. Build toward what you want to be able to do. That's a worthy goal at any age.

At Redemption Fitness, we meet you where you are — not where you used to be. Come train with us.

The Most Overlooked Financial Strategy You're Ignoring: Investing in Your Health

Fri, 17 Jul 2026 21:29:02 GMT

If you are in your 20s or 30s and thinking, "I'm young so I will worry about my health later," or "I will start when something actually feels wrong," you are choosing the most expensive version of care.

Most people do not realize that until it is too late. Investing in your health is not just a nice thing to do. It is one of the smartest financial decisions you can make.

Start Building Now, Not Later

The cost of a gym membership, quality food, and good sleep habits is a fraction of the cost of managing chronic disease. A Type 2 diabetes diagnosis can cost tens of thousands of dollars over a lifetime in medication, doctor visits, and complications. Heart disease is the leading cause of death in America — and it's largely preventable through lifestyle choices made decades earlier.

The Compound Interest of Health

Think of your health like a financial investment. The earlier you start, the more time compound interest has to work in your favor. Every year you invest in your fitness, your nutrition, and your recovery, you're building a health reserve that pays dividends for decades. Every year you delay, you're not just missing gains — you're running a deficit.

Prevention Is Always Cheaper Than Treatment

A gym membership costs money. So does a doctor visit, a prescription, a hospital stay, a surgery, a physical therapy program, and the lost income from chronic illness. The math isn't complicated. Preventive investment in your health is almost always cheaper — and dramatically more effective — than reactive treatment.

Invest in yourself now. Your future self — and your future finances — will thank you.

At Redemption Fitness, we're here to help you make that investment. Reach out today to get started.

THE REAL TEST OF FITNESS ISN'T IN THE GYM

Fri, 17 Jul 2026 21:29:02 GMT

Yesterday, a member pulled me aside and asked if I had a minute to talk. Of course, I said yes.

She told me she had to share something with me.

She and her family recently moved here from California and bought a home on a small farm. If you know anything about that kind of life, you know there is always something to build, fix, carry, or tear down.

Lately, they have been demolishing an old structure on the property. She told me that day after day, she was out there with a sledgehammer, carrying debris, loading trucks, climbing and crawling in all kinds of conditions. And she was keeping up with — or outpacing — everyone else doing the work alongside her.

She looked at me and said: "I never could have done this before I started training here."

That is the real test of fitness.

Not the Leaderboard — Life

We track our workouts. We log our times. We celebrate PRs. And those things matter — they're markers of progress. But the real measure of fitness isn't what you do inside these four walls. It's what you're able to do outside of them.

Can you carry your groceries without struggle? Can you keep up with your kids or grandkids at the park? Can you help a friend move without being laid up for a week? Can you take on a physical challenge that life throws at you — and not just survive it, but show up and perform?

That's what we're building here. Not just athletes. People who are ready for whatever life asks of them.

Thank you to the member who shared this story. It's why we do what we do. And it's why we'll keep doing it.

What is Bring a Friend/ Community Events at Redemption Fitness?

Fri, 17 Jul 2026 21:29:02 GMT

Community and Accountability

Every day, we meet people who are struggling in life. Sometimes it's physical. Sometimes it's mental. Sometimes it's confidence, self-doubt, or just feeling stuck in a place they don't want to be anymore.

And while fitness is often seen as a physical solution, what we've built at Redemption Fitness goes far beyond workouts. This is a place where people find community, accountability, and the support to become who they want to be.

What Is a Bring a Friend / Community Event?

Several times throughout the year, we open our doors for free community events — workouts, social gatherings, and experiences designed to introduce people to what we do and who we are. There's no pitch, no pressure, no commitment required. Just come, move, connect, and see for yourself.

Why We Do It

Because we believe the right environment changes everything. The right people around you, cheering you on, holding you accountable, celebrating your wins — that's transformative. And we want as many people as possible to experience that.

We also know that trying something new is scary. Community events lower the barrier. They let people dip a toe in before they dive. And more often than not, once people experience it — the energy, the coaching, the community — they want more.

How to Participate

Follow us on social media to stay updated on upcoming events, or check our website for the latest schedule. Better yet, reach out directly — we'd love to connect you with the next event and make sure you have everything you need to walk through the door feeling ready.

We'll see you there.

Are You Waiting Until You Feel "Ready" to Start Your Fitness Journey?

Fri, 17 Jul 2026 21:29:02 GMT

"I want to join a gym… I just need to get in better shape first."

We hear this all the time. Maybe you have even said it yourself.

For many people, the hardest part of starting a fitness journey is not the workouts, the schedule, or even the soreness afterward. It is the fear of stepping into something unfamiliar.

You may worry that you will not fit in. That you will look out of place. That everyone else will be further ahead than you. That you will embarrass yourself or slow others down.

We want to address that fear directly: it is not based in reality. And waiting until you feel "ready" will keep you stuck indefinitely.

Ready Is a Feeling You Create, Not Find

Readiness doesn't arrive on its own. You don't wake up one morning magically ready to change your habits, your body, and your life. Readiness is built through action. The first class, the first commitment, the first time you do something hard — that is what creates readiness. Not waiting for it.

Everyone Starts at Zero

Every person you see in a gym who looks experienced and capable started exactly where you are now. Not knowing the movements. Not knowing the community. Nervous. Unsure. Showing up anyway.

At Redemption Fitness, we've built our entire program — starting with On Ramp — to meet new members exactly where they are. You don't need to be fit to start. You need to start to get fit.

The only thing standing between you and the version of yourself you want to be is the decision to begin. Make it today. We'll be here.

People Need People: Why Mentors & Coaching Matter More Than We Think

Fri, 17 Jul 2026 21:29:02 GMT

Last weekend, I attended my first Two-Brain Business Summit. For those who don't know, it's an annual conference hosted by one of the largest business mentorship organizations just for gym owners in the world. A few years ago, when I first signed up for mentorship with them, I was skeptical. It was going to be a large investment for my small business, but something was telling me to give it a try.

That decision changed everything.

What I Learned About Mentorship

Being surrounded by hundreds of gym owners who have faced the same challenges, made the same mistakes, and found the same breakthroughs was one of the most validating and energizing experiences of my professional life. We laughed. We shared. We challenged each other. We walked away better.

And it made me think about you.

You Need People Too

Whether you're trying to get fit, change your habits, build a business, or navigate a difficult season of life — you were not designed to do it alone. Research on human behavior consistently shows that we perform better, persist longer, and feel more fulfilled when we have community and mentorship around us.

A coach isn't just someone who tells you what to do. A coach is someone who has been where you are, who sees your potential more clearly than you do, and who believes in you even when you don't believe in yourself.

The Courage to Ask for Help

One of the hardest things for people to do is ask for help. To admit they need guidance. To invest in support. But that investment — whether in a business mentor, a fitness coach, a therapist, or a trusted advisor — is almost always the turning point.

At Redemption Fitness, our coaches are here to be that for you. Don't navigate your fitness journey alone. Come let us walk alongside you.

Anyone Can Provide a Workout. But a Coach Can Help You Change Your Life.

Fri, 17 Jul 2026 21:29:02 GMT

This week, our class members spent part of class working on the power clean, a technical Olympic lifting movement that requires coordination, timing, strength, and skill. Instead of simply handing everyone a barbell and telling them to get to work, our coaches created drills and broke the movement down into smaller pieces. We used drills, provided individual feedback, reinforced proper positioning, and coached athletes through the process with patience and precision.

And that's exactly the difference between access and coaching.

Anyone can provide a workout. A workout is just a list of exercises and a clock. You can find thousands of them online for free. What you can't find online is someone who watches you move, understands your limitations and your history, and adjusts the plan in real time to get you the best possible result.

What a Real Coach Does

A real coach sees things you can't see. They notice the hitch in your hips during a squat that will become a back injury if left unaddressed. They recognize when you're sandbagging and push you past it. They celebrate your growth in ways that feel personal because they are personal.

A real coach also teaches you to understand your own body — so that over time, you become more capable, more aware, and more empowered as an athlete and a human being.

The Workout Is the Vehicle. The Coach Is the Driver.

The workout is a tool. It's an important one, but it's only as effective as the guidance applied to it. Give the same workout to an athlete with a coach and an athlete without one, and you'll get dramatically different results over time.

At Redemption Fitness, we believe in the transformative power of real coaching — not just good programming. Come experience the difference.

Train Hard. Recover Smarter. Summer Temps Can Be Tough.

Fri, 17 Jul 2026 21:29:02 GMT

Why hydration matters more than you think. Especially during a South Carolina Summer.

Hydration Is More Than Just Drinking Water

Outdoor activities with the family and feeling a little under-recovered? If you've spent even one summer in South Carolina, you know exactly what I'm talking about. The heat is one thing, but the humidity is something completely different. Your body is working overtime just to keep you cool — and when you add training on top of that, proper hydration becomes critical.

Here's the thing most people don't realize: by the time you feel thirsty, you're already mildly dehydrated. And even mild dehydration — as little as 1-2% of body weight — can significantly impact your performance, your recovery, and your mental clarity.

Electrolytes Matter as Much as Water

When you sweat, you don't just lose water — you lose electrolytes: sodium, potassium, magnesium, and chloride. These minerals regulate muscle function, nerve signaling, and fluid balance. Drinking plain water in large amounts without replacing electrolytes can actually dilute your sodium levels and make things worse.

During heavy training or extended outdoor time in the summer heat, consider adding an electrolyte supplement to your water, salting your food more liberally, and eating hydrating foods like watermelon, cucumbers, and citrus.

Practical Hydration Tips for Summer Training

Start hydrating the night before a hard training day. Drink 16–20oz of water first thing in the morning. Sip consistently throughout the day rather than chugging large amounts at once. Add electrolytes during and after workouts lasting over an hour. Monitor urine color — pale yellow is the goal.

Train hard. Recover smarter. And drink your water. Your performance — and your next-day soreness — will thank you.

Do I Need to Do 75 Hard to Get Fit?

Fri, 24 Jan 2025 14:25:00 GMT

Have you heard of 75 Hard, the fitness and habits challenge that’s all over the internet?

If you have, you might be wondering if the plan is the only way to get fit.

If you haven’t heard of the plan, I’ll bring you up to speed and let you know if it’s something you need to do.

Here we go!

What Is 75 Hard?

75 Hard was created in 2019 by author Andy Frisella, who called it “an Ironman for your brain” and a “transformative mental toughness program” on his website .

Here are the rules of the 75-day challenge:

1. Follow a diet plan—the challenge doesn’t prescribe a specific plan.

2. Do two 45-minute workouts every day.

3. Drink a gallon of water a day.

4. Read 10 pages every day (non-fiction).

5. Take a progress picture every day.

So is this challenge the best way to get fit?

Will 75 Hard Work?

Overall, 75 Hard is a way to build healthy habits—but it can be very overwhelming for some people.

Rest assured: You do not need to work out for 45 minutes twice a day every day to get fitter.

Let’s dig into each element of the challenge.

Diet—You should eat healthy foods that support your training. But what are those foods? The challenge leaves it all up to you, and that’s fine if you’ve got a great handle on nutrition. But it’s easy to make mistakes here. A qualified coach can help you create healthy habits in the kitchen to help you reach your health and fitness goals.

Two 45-Minute Workouts a Day—Some people will benefit from a pair of 45-minute sessions every day. But this is a lot for the general person—especially if you’re just starting to get into fitness. And what should you do in those workouts? 75 Hard doesn’t tell you. The best plan: Talk to a coach who can tell you exactly what to do and how often to do it to accomplish your goals. You can definitely make progress with shorter workouts every other day if that’s all the time you have.

Drink a Gallon of Water—Most people could stand to drink more water, but very general intake recommendations aren’t the best way to ensure you’re optimally hydrated. For example, if you’re sweating very heavily in hot weather, you might need to drink more water. In other scenarios, you might need less. And it’s a mistake to chug water to hit an arbitrary target or to “catch up at the end of the day” just to fulfill a challenge requirement. Again, a qualified coach can give you more insight into hydration.

Read 10 Pages a Day—No problems here. Reading is great—and you’re doing it right now! Maybe?

Take a Daily Progress Picture—If you have certain goals, progress pics can help you document changes. However, many people won’t notice changes from day to day and can get discouraged by a perceived lack of progress. A good coach will lay out your milestones for success with any program and measure progress toward your goals. You should always have a way to know if you’re “winning.” The plan might involve progress pics, and it might not.

Is 75 Hard Right for You?

As I said earlier, 75 Hard can help some people build new habits and accomplish goals. But it’s not for everyone.

What if a person is just starting to exercise? Maybe a great habit-forming plan would be to do three 30-minute workouts per week for two months.

That’s just one example.

The main takeaways for you:

If you’re thinking about starting 75 Hard but have reservations, or if you’d like to start a fitness program but feel intimidated by 75 Hard, let’s talk!

We offer free consultations—we’ll sit down, answer all your questions and tell you exactly how to get fitter and healthier.

To book an appointment with our team, click here [LINK] .

The post Do I Need to Do 75 Hard to Get Fit? appeared first on Fernie Mountain Fitness & Athletics .

2025 New Year’s Fit Prep Program: Registration is Live!

Thu, 12 Dec 2024 14:09:00 GMT

We love our Prep Programs! Sometimes you just need a kick start to get you moving in the right direction.

We know, we know…. New years resolutions and goals are over rated as they fade VERY quickly. But that doesn’t mean we throw the natural motivation to start new habits out the window. Let’s make a plan, commit to something that you will NOT regret.

We know that fully committing to a gym membership can be daunting and maybe just slightly overwhelming so our Prep Programs offer just the right dose to help you get moving.

What are Prep Programs? They are small group training sessions that are coached, and programmed to provide a great fitness and movement experience in a positive, supportive and non-intimidating environment. We get glowing reviews and many repeat Prep Program members who just love their time with us.

We offer a handful of Prep Programs throughout the year: New Years, Endurance, Ski Prep etc

Welcome to 2025 and our 2025 New Years Prep!

Here are the details:

Kick the New Year off right!

Join our popular Prep Program to step into the New Year with confidence, energy, strength and fitness.

We are offering a morning and evening option so choose the one that works best for you and your schedule.

Register HERE , spaces are limited.

We’re excited to kickstart the New Year with you!!

The post 2025 New Year’s Fit Prep Program: Registration is Live! appeared first on Fernie Mountain Fitness & Athletics .

Are You Up For It? Anything, Anytime, Anywhere?

Mon, 04 Nov 2024 13:03:00 GMT

A few months ago we started exploring new programming, a better way to train our members but one that still aligned with our FMFA mission to create healthier and happier people. Our members are active outside the gym, their passions lie in the mountains and all the fun things we can do around here! After a few months of searching, a month of coach testing and sprinkling in the new workouts throughout September, we went live and have been loving it! Feedback has been fantastic, (but we also know change can also be hard!).

While our new programmer is very well known in the competitive CrossFit world, his programming philosophy has changed and now approaches training his own members differently and is very aligned with our own philosophy on training for longevity.

We want our members to be fit for life, to be able to do anything, anytime, anywhere. To be fitter, faster, stronger, healthier, and happier and live the active Fernie life into their 90s! He understands the toll high-intensity training can take on the body. Our new training program builds strength, endurance, and capacity all while avoiding burnout. The goal is to get members incredibly fit today without fearing tomorrow.

Here are the highlights on what to expect when you train at FMFA:

1) Simplify with Structure

We’ll be balancing a predictable rhythm to the schedule with variance in workouts. This simple structure promotes clear, consistent progress while also keeping training enjoyable and engaging. It helps you build a sustainable routine.

Here’s and example of how the week will look:

2) Trackable & Testable

Every year we repeat 24 workouts to make progress tracking easy for you. This visibility, consistency, and accountability will show you on a regular basis how they are improving over time. Strength programming is done 12 months out, where the conditioning pieces are 6-8 months out. Programming is intentional and laid out well ahead of when we are actually doing it at FMFA. I love this structure.

3) Build all around fitness all the time

Rather than focusing on building strength one month, endurance in another, and high-intensity capacity in the next, we build them together every week and all year round. It ensures our training program moves you forward across all fitness domains, creating a well-rounded athlete ready for any challenge —whether on the field, in the gym, or in the real world. You will love feeling stronger & getting fitter, slowly and sustainably.

4) We make it useful

This is functional fitness. You want the ability to play, to compete, and to live at whatever speed you desire. We believe in programming highly functional movements applicable across sports, outdoor adventures, and daily life. Most don’t need sport-specific skills with narrow real-world utility. You won’t see complex gymnastic movements for this reason.

Strength cycles are grounded in the power lifts (press, deadlift, squat) as they are proven to be the more effective path to raw strength gains. Olympic lifting is still an important part of our workouts but mainly in conditioning pieces and mainly the power variations.
The reality is your lives demand strength, endurance, and capacity, not knowing how to walk on your hands. (That being said, some people love and want that. So watch for speciality classes potentially popping up in the future)

5) Relative Intensity

You don’t want to get beat up and spit out. You want a training program you can do consistently, and one that works.

Intensity drives results, but when structured poorly and without intelligent controls around volume, it can become the barrier to progress instead of the main driver..
We implement what we call “intentional intensity” through movement pairings, loading, & rep shemes that fall into our programming sweet spot for sustainable power output. This allows coaches and you, to maximize training efficiency while preventing overtraining and ensuring sustainable progress.

The result:You will build up, not burn out.

6) Running is a cornerstone

Traveling efficiently from one point to another is as functional as it gets. Because it’s one of the most fundamental movements you will ever do, you need repeated, consistent exposure to it. This is why our programming will include running 2-3 times a week at varying intensities and distances. Your fitness will be grounded in this natural human movement. BUT being in Fernie also means we don’t run year round though, so you will see our new Bike Ergs on the docket as a functional alternative. NOTE: we know some people do not love running, or can’t run for some reasons. We get it but that doesn’t mean you can’t workout with us, or you skip days where you see running in the workouts. We ALWAYS have alternatives to preserve the stimulus so don’t avoid these workouts. Get in, let’s change it up. Chat with a coach.

7) Embrace change

We promise to adapt, refine, and elevate our programming over time. We’ll avoid stagnating, embrace continual improvement, and remain willing to challenge our own beliefs if needed. As fitness science evolves, so will our programming.

One last thing: You will see MINDSET quotes daily. Some people resonate with this kind of stuff, others not so much. Our programmer is HUGE on mindset and the power of thoughts. This is a reframe that I learned from him and I use on the daily (or try my best at least..)

“I don’t HAVE to workout, I GET to workout” There is a very big difference on how I approach things in life when reframed like this. Go ahead, give it a try. Let me know how it goes and if you feel any change? I sure do.

Does this sounds like something that aligns with your own philosophy, or maybe it’s just time to try something new? Are you spinning your wheels at a normal gym?

Give us a shout! Let’s chat. You can book a free consult here or shoot us a text? 778-949-9001.

The post Are You Up For It? Anything, Anytime, Anywhere? appeared first on Fernie Mountain Fitness & Athletics .

When was the last time you won in the gym?

Tue, 29 Oct 2024 11:38:00 GMT

I don’t mean the last time you finished first in a workout or posted the best number.

I mean the last time you realized you’re making progress toward your goals—because every inch is a huge win.

Get this: Many people don’t notice progress. They’re so focused on the long-term goal that they don’t see daily wins.

That’s a shame!

As coaches, we have trained eyes and see tons of wins all the time. I want to point a few of them out for you so you can feel great about yourself.

This stuff is hiding in plain sight, and I want you to notice it!

1. You Went to the Gym

If you’ve been to the gym this week, you’re winning.

You might think this is a small thing, but it’s not. Regular gym attendance is rare and you’re doing something uncommon.

Every time you train, you’re building a healthy habit that will make great things happen.

Think about building a LEGO castle. You need a lot of blocks, right? Each workout is like a block, and if you stack them up, you’ll have your castle.

2. You Ate Something Healthy

You’re winning every time you pass on the drive-thru meal and eat something that’s in line with your goals.

I don’t have to tell you that picking up a burger and fries is easy. You already know fast food and treats are everywhere.

So when you make a decision to eat veggies and lean protein, you’re saying, “I’m willing to work for what I want.”

You should feel really good about that. BUT also don’t beat yourself up if you swung though a drive through either! My family ate some pretty delicious pizza last night..

3. You Took a Cue From a Coach

Coachable clients make progress faster than anyone else.

You work with a fitness expert to reach your goals ASAP, and your coach is invested in your success. So every tip you get is provided to increase speed.

Any time you consider a coach’s cue and work to improve your movement, you’re pushing down on the accelerator.

Did you remember to set your back before you picked up the barbell? Did you push your knees out in a squat? Did you flex your glutes and abs in a shoulder press?

Those are wins. High five!

4. You Improved Something Just a Little Bit

“Kaizen” is the Japanese concept of continuous improvement.

We all know objects at rest tend to stay at rest. That’s Newton’s first law of movement. You must push to create motion, and progress is hard at first.

Conversely, objects in motion tend to stay in motion. That’s you when you keep pushing and build momentum!

Did you lift 1 lb. more than last time or run that mile 2 seconds faster? That’s motion toward your goal, and it’s a big deal.

Maybe progress is slow or barely perceptible. But it’s there, and your coaches see it stacking up. If you get a little better every day, you’ll be your best self in no time.

Take a minute and review the last five or six workouts you did. I guarantee you’ll find some motion toward your goals. And if you need help, ask your coach to point out signs that you’re making progress.

What’s Your Win?

I hope this message helped you find a few wins.

It’s important that you look for them. When you spot each win, you’ll feel great and realize you’re moving toward your goals. As the wins stack up, you’ll feel incredible momentum.

I’d love to know about your most recent win. Do me a favor, shoot me a message! Text me at 778-949-9001 or email me jana@ferniemountainfitness.com. Big or small, I want to hear about it.

~ Jana

The post When was the last time you won in the gym? appeared first on Fernie Mountain Fitness & Athletics .

Winter is coming.. Tips for Cool Weather Training

Fri, 18 Oct 2024 12:19:00 GMT

It’s getting chilly outside, and we’ve got a Top 5 list of cool-weather training essentials to help you stay active.

What’s the saying?? There is no bad weather, just bad clothing? We have an amazing selection of stores in Fernie to get all your gear so check them out! Here are a few of our faves: Ski Base, Guides Hut and Gearhub.

1. Base Layers

When you’re working out in the cold, you still sweat, so it’s important to get that moisture away from your skin so you don’t get chilled. Synthetic fabrics and merino wool are perfect for your base layer. Because temperatures can vary a lot, it helps to have a few different choices of base layer. Midweight or heavyweight layers are often best for winter, but if it’s not that cold, you might use something lightweight. Thicker base layers will be warmer but less breathable, so choose carefully to stay warm but not too warm.

2. Outer Layers

A base layer should be combined with an insulating middle layer (if it’s cold enough) and an outer shell. If I’m moving fast, I gravitate toward a water-resistant, breathable jacket rather than an insulating layer plus waterproof gear. If you’re going to train in a driving storm, get a waterproof shell. But if it isn’t pouring rain, a lighter, more breathable shell is often perfect. The goal is just to cut the wind and keep the drizzle off while you train.

3. Headgear

I like to have lots of options for headgear so I can pick the right piece for the conditions. Sometimes a headband is great to keep just the ears warm when a full beanie is too much, but it’s wise to keep a selection of beanies on hand, too. In some cases, you can use a “base-layer beanie” under something warmer if it’s particularly nasty. You can always take off the outer beanie. As with base layers, select wicking fabrics so your head isn’t soaked with sweat while you get after it.

4. Gloves

As with headwear, it’s best to have a selection of gloves. Light, thin gloves are perfect for some days, but you’ll need heavier gear on other days. If it’s very cold, use mittens instead of gloves. One consideration: If you’re going to be holding any metal objects—kettlebells or dumbbells, or example—you’ll want something with grip. Your thin, synthetic running gloves might cause you to lose your grasp on an object, and some gloves tear easily. A secret weapon: You might consider the gloves mechanics use for work. You can find them in any hardware store, they’re tough, and they have grip in the fingers and palms. They aren’t very warm, but if the conditions are right, they can be a great option. Metal gets very cold in winter, so a thin, durable pair of gloves can be the difference between “this is fun” and “my hands are going numb.”

5. Footwear

Footwear is highly dependent on the exact activity and the conditions. If you’re hiking in foot-deep snow, you’ll need boots that come up near the knee, but you can often get away with light hiking boots in better conditions. Some hikers are waterproof, too. In other cases, you’ll want a good trail-running shoe or insulated winter running shoes. If you’re going to brave tough conditions, you can even get studded shoes. Just remember to take them off before walking across your hardwood floor. Can you get away with general sneakers? Maybe if it’s dry and not very cold. Sneakers are very breathable, so you might get cold toes, and they don’t repel water at all. Whatever you select, make sure you prioritize traction. Safety first!

Get Out There!

Don’t let cool temperatures keep you cooped up. Winter workouts can be a lot of fun—especially with friends.

If you’d like an idea for an outdoor workout, drop me a message and I can send you a fun challenge!

The post Winter is coming.. Tips for Cool Weather Training appeared first on Fernie Mountain Fitness & Athletics .

What Is Functional Fitness Training?

Fri, 27 Sep 2024 12:45:00 GMT

Fitness is full of buzzwords and jargon—so what is functional fitness training, and why is it important?

Here’s the answer:

Functional fitness training is used to help people become better at things they do in daily life. The movements used in this style of training are often—but not always—very similar to the movements you do every day.

For example, squats are an important functional movement because they help you rise from seated to standing. Deadlifts help you pick objects off the floor—like groceries, a kid, a pet or a box. Shoulder presses can help you put a bag of dog food on a shelf, and farmer carries can help you get the trash to the curb.

Other movements, like kettlebell swings, have significant carryover into daily life: If you learn to open your hips quickly, you’ll likely be able to hop over a puddle or run to catch the bus.

If you compare functional training to bodybuilding, the concept is even more clear.

The goal of bodybuilding is to gain muscle mass, so people use all kinds of machines, implements and movements to isolate certain muscles in training. Then they use specific sets, reps and rest intervals to encourage muscle growth. Bodybuilders are generally interested in size, tone and symmetry, not cardiovascular endurance, stamina, flexibility and so on.

One more comparison: powerlifting. Powerlifters want to become as strong as possible in just three movements. So everything they do is designed to help them move more weight in the squat, bench press and deadlift. They also use specific equipment and training plans to achieve these goals.

With functional fitness training, the goal is much more general: increased total fitness.

The 10 Functional Fitness Domains

To improve overall fitness, functional training emphasizes full-body movements, free weights rather than machines, lots of variety, and workouts of differing length and intensity.

These programs are not “random,” but they don’t look like traditional routines that call for 3 sets of 8-10 reps in every workout.

Here are four very different functional training workouts that will help you become fitter in general:

When put together in a training plan, workouts like this are designed to help people improve all these things:

With that list in front of you, you can see why someone who does functional training usually has the ability to perform well in any physical task inside or outside the gym.

A program like this can also be used to help someone lose weight or body fat, gain muscle and strength, or improve conditioning. Some people even use this style of training to improve performance in sports. It’s incredibly potent and a lot of fun.

Is Functional Training for You?

So is functional training better than other styles of training?

It depends on your specific goal. It can be very effective, and it’s incredibly enjoyable in a one-on-one setting or in a group! But if you prefer other methods or have specific goals beyond general fitness, another style of training might work better for you.

The good news: We can tell you how to train to accomplish your goals—whatever they are. We know all the different styles of training well and can provide an exact plan that will bring success.

If you’d like to talk to us about functional training or ask us how to accomplish your goals, book a free consultation here !

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How Do I Start Working Out Again?

Fri, 27 Sep 2024 12:32:00 GMT

Here’s a common scenario:

Someone hits the gym for a period, and then life happens.

Maybe the person has kids, changes jobs, moves to a new city, summer time hits or has to care for an elderly parent.

For any reason, workouts slow and then stop altogether.

And suddenly a few years pass.

But then the person realizes they don’t feel great and would like to get back into training.

What’s the best way to make that happen?

Start Slowly and Build Momentum!

If you’ve ever worked out but aren’t active right now, here’s some great news: Your body hasn’t forgotten everything.

Yes, you’ll have to put in some work to get back to where you were, but you aren’t starting from zero. Your body remembers the things it used to do, even if your muscles and lungs have a few “cobwebs.”

You’re going to have to relearn some things, but it won’t take long to recover your old movement patterns. And as you get moving, you’ll start to build strength and stamina again. Things will get easier even if you feel rusty to start.

With that in mind, the best plan is to start slowly and forget your previous history while you gain momentum.

Let’s say you could once do 15 sit-ups or push-ups in a row. Don’t be disheartened if that number is out of reach when you restart a program. Just do what you can and feel good about it, then come back for your next workout.

Don’t focus on where you were back in the day. Instead, think about where you’re going. If you set your mind on progress and find small victories in each workout, you’ll feel like you’re winning every day. In fact, you might want to start a new record book for this period in your life so you can celebrate regularly as you recommit to fitness.

It’s also wise to avoid jumping in at the deep end—even if you feel good and are raring to go. If you overdo it, you’re going to be very sore the next day, and that can set you back.

Avoid using your old workouts as a guide when you’re getting back into fitness. Instead, start with a very easy workout that just gets you moving and sweating. Keep it short and use light loads. Then give yourself a pat on the back and go home for a good meal and great sleep.

If you’re just a little sore the next day, you did the right amount. That’s normal. Gradually increase volume, loading and intensity over the next days, weeks and months, and be sure to take a day off to recover after every two or three workouts.

If you follow this plan, you’ll never become so sore that you regret heading back to the gym, and you’ll be eager to keep training.

The Very Best Plan

Those basic tips will help you restart your training if you’re on your own, but we’ve got an even better option: Come talk to us!

We offer free consultations, and we’d be happy to meet with you.

We’ll ask you about your exercise history, current condition and goals. Then we’ll make a plan to help you get started again. A coach will tell you how often you need to train and what you need to do to accomplish your goals. You can ask any questions you like and even discuss nutrition, recovery and supplements.

If you’re feeling nervous but want to get moving again, book a free consultation here and leave the planning to an expert.

An experienced coach can help you eliminate the guesswork and ensure you start moving toward your health and fitness goals fast!

The post How Do I Start Working Out Again? appeared first on Fernie Mountain Fitness & Athletics .

2024 Ski Prep Program is LIVE

Fri, 27 Sep 2024 12:25:00 GMT

2024 Ski Prep Program and registration is finally here! Join coaches Kim Shopland and Kevin Giffin and get ready to enjoy all your fave snow sports feeling stronger and fitter!

We will kick off this season’s program October 21st, run for 6 weeks and wrap up right before the hill opens.

* This Prep Program is not only for skiers, it is perfect for all winter enthusiasts! Skiers, snowboarders, nordic skiers, sledders etc

This Prep Program always fills quickly so please make sure to register asap if you want a spot.

We are offering both an evening AND morning session (so make sure to choose if you want the PM or AM program correctly when registering online)

Here are the details:

2024 Ski Prep Program:

6 weeks, 3 classes/week

Oct 21st – Nov 28th (17 sessions. NO class Nov 11th)

Monday, Wednesday & Thursdays @7:15 AM OR 7:15PM

Core. Strength. Plyometrics & Conditioning to help get you into the best shape for the upcoming ski season!

The full program is $409+gst with the option to pay in full or 2 split payments of $204.50+gst. (you choose on the online registration link)

Please let us know if you have any questions!

It’s coming Fast! Are you Ready?

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Teens Strength & Conditioning Classes – Tuesdays @3:45pm

Mon, 16 Sep 2024 12:08:00 GMT

Teens Strength & Conditioning class on the schedule!

We are very excited to continue our Teens Only Strength & Conditioning class on our weekly schedule. We know Teens are crazy busy, so we are simply adding a class a week to the regular schedule. They do not have to commit to the entire program, we will be using a 10 Class pass so they can fit in training with us amongst all their other sport, activities and responsibilities.

We work with athletes of all ages and from all sports. From hockey teams, to swim, ski and basketball teams, soccer athletes to competitive volleyball players. While their sports are very different, their need for Strength & Conditioning OFF the field, slope or court, remains the same. Even more so when high performance athletes are so focused on their sport specific training and their sport becomes a year round sport.

We also believe that Teens benefit enormously from being coached in the gym to ensure they are moving right and actually making the most of their time.

Check out our recent blog to know more about why S&C is important for Teens.

Tuesdays 3:45pm-4:30pm

Teens Ten Class Pass is $180+gst. Purchase here

The post Teens Strength & Conditioning Classes – Tuesdays @3:45pm appeared first on Fernie Mountain Fitness & Athletics .

Fall Kids Fun & Fitness Ages 7+

Mon, 16 Sep 2024 12:00:00 GMT

Join us! Our popular kids program focuses on physical literacy and making fitness fun!

How?? We do this through games and incorporating mobility, play, fitness, fun and safety.
Parents are welcome to stay and join too! Be prepared to be move and have fun!

Fall Program schedule:

MOVED TO SUNDAYS!
Sundays 10:30am – 11:30am. Sept 29 – Nov 9. $144

Sign up HERE , space is limited.

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