Starting Your Fitness Journey: A Beginner's Guide

Starting Your Fitness Journey: A Beginner's Guide

So you want to start working out.  Maybe you are tired of feeling tired and sluggish.  Maybe you have put on 30 pounds in the last five years and your spouse is worried about you.  Maybe your doctor told you that you need to start exercising. Whatever the reason is you know you need to start doing something.  But it is very overwhelming. There are a million different options these days. Maybe you can just start running a few times a week.  Maybe you will try an at home workout program. You google gyms close to you and 20 pop up that all look different and offer different options.  You read some articles that all seem to be contradictory. After doing your research you aren't any closer to what you should be doing. You want to just quit.

I know your pain.  Starting a new routine can be incredibly hard.  With so much information out there these days it is easy to get information overload.  I want to help you determine what you should be doing. This is the guide that I wish I could have read when I started my fitness journey.  Hopefully this will help you get where you want to be.


A Day of Choices

A Day of Choices

We are the sum of our habits.  What we do over and over is what we will become over time.  If you want to be fit and healthy then you have to have fit and healthy habits.  In order to have fit and healthy habits you make to make the hard choices for a while.  But it's not a lot of hard choices.  There are a few critical points in each day that set the tone of the day.  If you make the right choice it will set you up to succeed.  If you make the wrong choice it will set you up to fail. I want to walk you through what a day of bad choices looks like and then show you how making a few better choices can make all the difference in the long term.

Easy Life or Hard Life?

Easy Life or Hard Life?

It's easy to live a hard life but hard to live an easy life.  Read that again.  What do I mean by that?  If you make the easy choices every day then your life is going to be hard.  If you make the hard choices every day, however, then your life is going to be a lot easier.  This applies to every area of life (finances, work, relationships, etc.) but I want to explore what that looks like for your health and fitness.

How to Use the 3 Tracks in Our Program

How to Use the 3 Tracks in Our Program

Beginning in January of this year we changed how we did our programming.  Since we opened we had followed the general CrossFit way of writing a workout, which is writing a workout for the top athletes in the gym and then scaling the weight, movement, and reps down to the rest of the athletes.  When you did the workout you would get an Rx by your name if you did the workout as written, or you would get the modifications listed if you did the workout scaled.  We saw over time that this did not best serve our members for several different reasons.  With progress in mind we switched our daily program into three tracks-Fitness, Performance, and Competition, with each track having a different goal.  Since we have made the switch we have seen a big increase in attendance, results, and overall positivity day to day.  We are very happy with how things have gone and will continue to do this type of programming going forward. I want to use this article to walk you through how you pick your tracks and how that might change over your time at our gyms.

Beach Body Challenge

Beach Body Challenge

Over the last 5 years we have done a Beach Body Challenge at our gyms, with the goal being not necessarily helping our members to lose weight but to teach them diet principles that they can apply to their life well after the challenge is over.  Our goal is to teach them what they need to be focusing on and how to get where they want to go with their health and fitness.  We recently finished this year's challenge and our participants had the most success of any challenge to date.  We really feel like we have come up with something that can not only help someone make a short term change, but can help them to develop habits that will last well after the challenge is over. I want to use this article to walk through the basics of the challenge and show what habits we think that if our athletes develop will help them have long term success.  

5 Ways to Maximize Your Fitness Results

5 Ways to Maximize Your Fitness Results

The first key to success in the gym is consistency.  You have to come consistently to get results.  If you aren't getting the results then the first thing you need to look at is how often you are coming.  If your gym tracks your attendance then have them check how often you have been coming.  Most people overestimate how often the train.  If you aren't averaging at least 4 days a week in the gym then you need to bump up your consistency.  If you ARE averaging 4 days a week and still aren't happy with your results, then you need to look at other areas.  I'm going to talk about 5 ways that you can maximize your results in the gym.  If you want to speed up your progress, break through a plateau, or just make sure that you are getting as fit as you possibly can, then take a look at these 5 areas.

The Case For CrossFit

The Case For CrossFit

CrossFit has been on the receiving end of a lot of negative press lately.  Scroll through any major media outlet or message board, listen to a prominent health and fitness podcast, or scroll through a fitness "influencer's" Instagram feed and you will probably find anti-CrossFit material.  From risk of injury, to burnout, to unsustainability, to risk of rhabdo and everything in between there are constant detractors.  And yet the fitness movement continues to grow and it's followers are more demonstrative than ever.  How does it continue to grow despite all of the negativity?  And why are it's followers so devout?  In this article I want to explore what makes CrossFit so effective and why, in my opinion, it is the best fitness program out there and will continue to be so.

Our Mission

Our Mission

Over the years we have worked with hundreds of people at our gyms.  Our goal has always been to give them the best workout possible.  I had seen how much positive impact CrossFit had had on my life, my families life, and many others who I knew and I wanted to share it with as many people as possible. That was the reason we opened. We never sat down as an organization, however, and determined what our goal was.  What do we want our organization to stand for?  What are we trying to accomplish?  Where do we want to be in 10 years?  20 years?  It wasn't until last year that our management team sat down and discussed what we wanted to do and where we wanted to go.  I want to share with you our mission and our vision for the future.

The 3 Pillars of Diet Success

The 3 Pillars of Diet Success

When it comes to diet there are a million and one different ways you can go about it.  With so much diet information out there today it can be overwhelming to decide what you should be doing.  I want to talk about the three pillars of diet that we know will lead to success.  If you follow one of them then you probably won't have much success.  If you follow two of them you might have some success but you will never reach your full potential.  You will most likely hit a plateau at some point.  The only way to consistently make progress is to follow all 3 pillars.  If you stick to these three pillars then there is no limit to what you can achieve.  The 3 pillars are quality of food, quantity of food, and consistency.


Thank You

Thank You

We recently had our six year anniversary at Coyote CrossFit and with it I have spent a lot of time reflecting.  Six years have flown by and it is hard to believe how far we have come.  Thinking back on all of the incredible people that I have met, all of the great times I have had, and all of the progress that we have made as a gym I am full of gratitude.  I wanted to take the opportunity to thank each and every person who has been a part of Coyote over the years, as well as the people at CrossFit 27:17 and CrossFit Blue Shark who have welcomed my team and I with open arms.  We are truly one big family and I honestly can't believe how lucky I am to be able to be a part of so many people's lives.  


What Sets Us Apart?

What Sets Us Apart?

Over the years I have gotten this question a lot.  What sets your gyms apart from other CrossFit gyms?  It is a question that I have always struggled with.  Obviously I am a strong believer in our coaches, in our program, and in what we have built.  But I have never wanted to compare our gyms to others by criticizing them or trying to build us up by tearing them down.  I can only speak for what we do and what we stand for.  I can't speak for anyone else. That is why we came up with a simple phrase that describes what we do and I want to break that down for you.  At our gyms we get people in the best shape of their lives, at their own pace, in a supportive community.  So what exactly does that mean?

What Does it Cost You to Repeat Open Workouts?

What Does it Cost You to Repeat Open Workouts?

We are in the thick of the Open right now and with it comes the weekly decision.  Should I repeat the workout?  In this article I want to explore what you are giving up if you do decide to repeat the workout each week.  What are you gaining and what are you losing?  Is it worth it?  With all of the changes to the CrossFit Games season it doesn't make a whole lot of sense for the majority of people to do the workouts more than once.  Not only does it not make sense but it is actually setting you back.  Let me tell you why.


Intensity: Are You Doing it Wrong?

Intensity: Are You Doing it Wrong?

If you have been around CrossFit very much then you have probably heard  that it is constantly varied functional movement performed at high intensity.  You get that it is constantly varied.  You do something different every day.  Anyone who has been to CrossFit more than a few times knows this.  You probably also get the functional movement part.  We do movements that the body was meant to perform.  They mirror movements outside the gym.  What has gotten gotten confused a lot is the high intensity piece.  What exactly does this mean and how can you apply it to your training?

A Sample Day of Eating

A Sample Day of Eating

One of the most common questions that I get is "What should I eat?" There is so much information out there these days that it can be very confusing.  Should I be eating keto?  Paleo?  High protein diet?  Low carb diet?  Low fat diet?  Meat only diet?  McDonald's only?  I want to use this article to simplify your diet a little bit and to give you an example of what a healthy day of eating might look like.  When it comes to diet I like to keep it as simple as possible and I want to  give you some basic principles that apply to your diet and show you how to apply them.

Reverse Engineering to Achieve Your Goals

Reverse Engineering to Achieve Your Goals

So you have a goal.  A big, hairy, scary goal.  When you think about it you get a little nervous.  Maybe even scared.  It paralyzes you to even think about accomplishing it.  So what do you do?  I want to give you some practical application on how to break a goal down into manageable chunks so that you can achieve it.  I want to teach you how to reverse engineer your goals.