Friday, January 5, 2018

Don't trust the fitness industry

A sample from my social media feed this week
If you think you can look like that in 6 weeks, then stop reading and go to one of those gyms.

It's that time of year again, your social media feed is saturated with ads for you to join gyms and my social media feed is saturated with folks trying to sell me programs to use to sell you on coming to my gym.

If any of this worked, we wouldn't have such a sick and overweight population.

I get it, the big box gyms (24-hour Fitness, Planet Fitness, Gold's Gym, etc) have a business model of selling cheap-ish memberships that you won't ever use. They provide a cushy, pretty place to hang out so that you feel like you're getting something for your money. It's disingenuous, but we kind of all accept it.

But what I really hate is the small gym that's selling you a lie. A decade ago, you went to a small box gym to get the individualized attention and the hand-made programming. You knew who was programming your workout and they knew you (and adjusted the programming for their members). Now with the infectious growth of internet marketers, you can run your small box gym with the same (lack of) personal attention as a big chain.

You may not see it, but there are one or two companies that give you templates (see image above), handle the marketing for you, feed you the programming, feed you nutrition plans, and give you a fake community to get people on board. None of these programs is designed for you by the nice folks at the gym you're visiting. It's just a well-marketed canned program.

The gyms that use these programs are both lazy and dishonest. They are offloading their marketing and programming and fake community design to an internet marketer while at the same time making you think that you're going to magically transform your body in 6 weeks. It's all a money grab.

We're about the long game. We'll never sell you a 6-week transformation. I can see the benefit of a focused 6-week kick-off or introduction to get you started, but lasting effects take time. If you're looking for a change this new year, don't go for a quick fix, it will fall off just as quickly (see also: the Lindy effect).


row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips


bench press 8-5-3x5
Hey, this is new! we've never done this. It'll be fun, we'll need to manage the space since we don't have many benches, and most of you will need to learn it, but that's good.  You can thank Isabella for this.


6 renegade rows between sets

Group Workout

3 rounds:
5L, 5R kettlebell push press
90 weighted (1/2 bodyweight) walking lunge 


6 rounds as quickly as possible:
10 bodyweight row 
10 push ups


2x20 partial pvc pull over 


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