I can’t believe how fast this year is flying by. We had an awesome May, highlighted by Murph and a lot of fun workouts. As we head into summer, I’m excited for a season filled with fitness, outdoor adventures, and watching all of you continue making progress.
This month, I want to revisit a mindset that I believe is critical to long-term success: consistency is what gets us where we want to go.
We have to let go of the idea that fitness is a quick fix. If you’re expecting immediate results, you’re likely going to be disappointed—not because quick changes can’t happen, but because quick-fix thinking often creates a cycle that repeats itself over and over again: get in shape, fall out of shape, start over, repeat.
I’d much rather see someone commit to one solid hour of training, three to four times per week, for the next ten years than go all-in for nine months, never miss a class, burn out, and disappear for three months.
Trust me, I understand that life has seasons. There are times when your focus, energy, and training volume have to fluctuate. That’s normal. The key is being willing to do something on the hard days and make the most of the good days.
What we’re after is the same type of consistency we have with brushing our teeth. You might switch toothpaste brands. You might go from a manual toothbrush to an electric one. But you still brush your teeth every day—even on the days you don’t feel like it. (At least, that’s the expectation in my house, even if my kids don’t always agree!) We do it because we know it’s good for us.
I’ll leave you with one final observation.
Over the years, I’ve met some incredibly fit people. Not people who have been training for three or five years—I mean people who have been doing this for 15, 20, or even 30 years.
Almost all of them share a few common traits.
First, they lift weights. They prioritize strength training. They have spent years consistently building lean muscle through three to five days per week of resistance training.
Second, they simply look different. I often describe them as “dense.” Their muscles look solid and well-developed because they’ve spent years building it. That muscle doesn’t just improve performance—it also helps increase daily calorie expenditure, making it easier to maintain a healthy body weight and stay lean.
Do they still do cardio? Absolutely.
Do they still pay attention to their nutrition? Of course.
But what years of consistency create is a powerful buffer. They have built such a strong foundation that taking a week off or having a nutritionally off week doesn’t completely derail their progress. They don’t suddenly lose all their muscle, fitness, or conditioning overnight.
At the CrossFit Level 1 course, they talk about how fitness provides protection against sickness and disease. I think the same principle applies here. The more years you invest in your health and fitness, the more barriers you build between yourself and setbacks. It becomes harder to get out of shape, harder to lose performance, and easier to bounce back when life inevitably gets busy.
The moral of the story: stay on the path.
Keep showing up. Keep stacking small wins. Keep investing in your future self.
The results you’re looking for aren’t found in a perfect month or a perfect challenge. They’re built through years of consistent effort.
And that’s exactly what we’re doing.
MEMBER OF THE MONTH
Jim Sell
Jim Sell has earned this month’s MOM (member of the month). Jim has been very dedicated to making classes and working around his work schedule. If he has to come to 6AM or 6:30 PM or somewhere in between, he makes it work. I appreciate that Jim is always friendly in class, willing to be coached. Thanks Jim! Keep up the hard work!
Girls-Only Kids Class Starts in June
Starting JUNE 8th! Girls-Only Kids Class this June, led by Coach Ryli, for girls ages 9–14.
This is such an impressionable age for young women, and we want to help create an environment where they learn that it’s cool to be strong, it’s cool to be capable, and confidence can be built through movement.
One thing we love about this format is that in an all-girls class, no one has to feel shy or self-conscious about trying something new or working out in front of others. The goal is to create a supportive space where girls can build strength, athleticism, and self-belief.
If you know a young athlete — or a girl who could benefit from a little more confidence and encouragement — send them our way. We’d love to have them join us.
Coaches Corner
A few weeks ago, I had the opportunity to travel to South Carolina and attend a Strength & Conditioning conference at Sorinex HQ. It was an incredible experience. I was able to connect with coaches from all levels of the industry—private sector, high school, collegiate, and professional sports. Being surrounded by people who are passionate about strength, performance, and helping others reach their potential was energizing.
One of the things I appreciated most about this conference was that it wasn’t solely focused on the X’s and O’s of training. While there were certainly presentations that dove deep into anatomy, physiology, biomechanics, and performance science, some of the most impactful speakers weren’t discussing sets, reps, or programming at all. Instead, they shared personal stories, life experiences, and the philosophies that have shaped who they are.
There were several lessons I took home, but one story stood above the rest.
The most impactful presentation for me came from Nick Lavery.
Nick is a Green Beret in the United States Army and the first—and only—Special Forces soldier to suffer an above-the-knee amputation, return to active duty, and deploy again with a Special Forces unit. His story is nothing short of remarkable.
I won’t attempt to tell his entire story, but there were two messages that have stuck with me ever since.
The first was a reminder that the United States is the greatest country in the world.
Regardless of our frustrations, disagreements, or differing opinions, men and women like Nick are the reason we enjoy the freedoms we often take for granted. Nick was willing to lay his life on the line for his country. After nearly losing that life, he fought his way back and willingly returned to the battlefield because he believed in something bigger than himself.
The freedom to build a business. The freedom to pursue our goals. The freedom to voice our opinions and disagree with one another. The freedom to live life on our own terms.
Those freedoms aren’t free.
Every single day, someone is paying for them with blood, sweat, tears, and sacrifice. Hearing Nick’s story was a powerful reminder of that reality and left me incredibly grateful for those who serve and protect our country.
The second message that resonated with me was his challenge to stop simply going through the motions of life.
Nick talked about how many people drift through life without purpose. They wake up, go to work, come home, and repeat the process day after day without ever pursuing something that truly excites them or challenges them. They settle into cruise control.
The truth is, every one of us is going to die someday. We don’t know when, and we don’t know how, but we know that day is coming.
So why not pursue something meaningful?
Why not chase the life you want with purpose and intention?
There will be seasons where survival mode is necessary. Life gets hard. Sometimes the goal is simply to keep moving forward. But once those seasons pass, don’t slip back into autopilot.
Don’t spend your life waiting for the perfect time.
Take the trip. Start the business. Learn the skill. Chase the dream. Have the difficult conversation. Set the big goal.
Live with purpose.
Nick’s story wasn’t really about overcoming an injury. It was about refusing to accept limitations, refusing to quit, and choosing to pursue a meaningful life despite overwhelming adversity.
That’s a lesson all of us can apply, whether we’re chasing fitness goals, building a business, raising a family, or simply trying to become a better version of ourselves.
Don’t just go through life.
Go after it.
Until next time,
Coop