Double Edge Fitness
This podcast is dedicated to showcasing to our members and any of our listeners who are interested in how this northern Nevada gym operates. Our mission is to inspire others to bring health and wellness home to truly make a difference in the household with the ultimate goal of making Reno the healthiest city in the country.In this podcast, we will be talking about things that are on our mind and answering questions from our members and our listeners to provide a unique listening experience.
Double Edge Fitness
Gym Updates, Realistic Fitness Goals and Commitment Strategies for 2025
What if your approach to health and fitness was all wrong? Join us as we unravel the power of setting realistic timelines over lofty, unattainable goals. Inspired by Alex Hermosi's insights, we discuss the pitfalls of rapid weight loss, the societal challenges that make a healthy lifestyle tough, and how our modern conveniences starkly contrast with the physical demands of the 1800s. It's a conversation that might just redefine your perspective on long-term health and encourage you to adopt a more balanced approach as we step into 2025.
Ever felt like your health goals fall to the wayside in your busy life? We explore how commitment, like that required by the Committed Club at Doubleged Fitness, can keep you on track. With benchmarks such as attending 12 workouts per month or achieving 200 visits a year, dedication gets celebrated amidst life's chaos. We shine a light on the inspiring stories of those who prioritize health within their packed schedules, proving that a healthy lifestyle is indeed achievable with the right mindset and commitment.
To further support your journey, we introduce an exciting 2025 initiative: the "Push, Pull, and Party" community day workouts, designed to foster fitness and camaraderie. We also delve into the significance of regular InBody scans to track body composition, enhancing performance and health. With personalized advice from our coaches and a community ready to support your goals, this episode is packed with valuable insights to fuel your fitness aspirations for the new year.
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all right, everybody happy 2025. Another year in the bag. All right, everybody, happy 2025. Another year in the bag. Pretty sure that we all completed 2024 pretty strong. At least I hope you did. Yeah, it was say 2024 ended me personally way better than it started and I am very grateful for that and I am excited about 2025.
Speaker 1:As I've stated in some past videos, I'm not a huge, huge New Year's resolution kind of person, but on the flip side of that coin it is also now we function on a 365 day calendar. It is a natural reset. It is a natural time of year to evaluate your previous year, make some goals for the new year, things you want to accomplish, things you want to see yourself do in the new year. Camera's not quite set. I think that's better and I do think that's important. As I wrote in my blog sometime in the middle of December about statistics out there that 80% of New Year's resolutions end up in failure, and I also put a handful of tips and tricks to help overcome set obstacles when it comes to setting New Year's resolutions, when it comes to setting New Year's resolutions, it's an interesting thought experiment to go through personally on goal setting, things you want to accomplish timelines of what you want to accomplish. You know somebody I follow and you know not really. I mean yeah, look up to, I guess in a way, but somebody I think puts out valuable content on the social medias is Alex Hermosi, and he made a post sometime in the last couple of days about unrealistic goals and something that he said that kind of stuck with me is most people goals, and something that he said that kind of stuck with me is most people you don't have. You may not have an unrealistic goal. You have an unrealistic time frame for the goal, and I think that's a very powerful statement.
Speaker 1:Now, obviously, in this space, the health and fitness space, a lot of goals are health and fitness related, with the mass majority of those goals being, when I meet with people, are, you know, weight loss, body recompositioning, if you will lose body fat, gain muscle. That is a very common goal in this space. It's one that I've dealt with now and help people with and coached people with for 17 years maybe I've been married 17 years, started training people year after I was married, so about 16 years, so quite some time and I will say that a big problem when it comes to folks setting these two particular goals losing body fat and gaining muscle is the timeline, understanding the timeline, and the work and effort, but the consistency required to achieve those goals. Adding muscle and burning body fat is not. It's not a quick process. Now you have shows in the past like the biggest loser. You have various drugs and various things to augment the speed at which these can be achieved.
Speaker 1:Those are, and have been proven to not be, sustainable and long-term driving health, wellness and longevity. What I mean there is people who lose weight quick, tend to gain it back quick. They usually end up doing some sort of protocol, whether it be lots and lots of training or heavy caloric cuts in their diet. They tend to be very extreme and the human body typically can't take that kind of abuse for a very long time, to where it ends up becoming a very unsustainable burnout-driven program that ultimately leads to rebounding right back to where you were, if not worse. You know it is.
Speaker 1:I've done some pretty hard things, some pretty hard challenges, trained for, you know, pretty heavy volumes, intensity for periods of time, and many of those times end up, for me personally, in a place of burnout, a place of the body breaking down, mentally breaking down, questioning the what, the why am I doing this? And that is not sustainable practice. Now, if you're a professional athlete or something very specific goal oriented, I guess you're going to go through periods of time where training, dieting might be on the more extreme side, but ultimately you have to have a place to come back to. That is maintenance and understanding what maintenance is, and recovery without rebounding. You know, flipping a 180 in the other direction.
Speaker 1:Finding that is challenging in our society, our social parameters, if you will, aren't set up for maintaining a healthy lifestyle within the function and confines of our environment. Most of our jobs are very inactive jobs. Most of our food is not great, food that's easily accessible. Just those two variables alone make it difficult to find maintenance in general everyday living in society. You know we're not getting a lot of sunlight in general everyday living in society. You know we're not getting a lot of sunlight. We're not getting out and moving very much. We're not.
Speaker 1:What do you want to say at one with nature, if you will? Funny enough, I've been watching these shows, been watching some grown-up shows. I had to break away from the cartoons and stuff a little bit. I do have to watch my shows on my phone because kids can't hear some of the shenanigans that go on in these shows. But I watch this show called 1883. It's like the prequel to Yellowstone. Don't laugh at me because I haven't watched all of Yellowstone. I just recently heard of these shows and a few members told me, like dude, you got to watch these shows. I was like, all right, and they're like, you like them. Well, I do like them.
Speaker 1:But it's very interesting because you think back into the 1800s, 1900s. The amount of physical labor that was required to survive and not to mention you had to hunt and grow all of your own food. People weren't dying from metabolic disease back then. They weren't dying from diabetes, heart disease, cancer that we know. And there's one argument to all this is it went undiagnosed because we didn't have the tools to diagnose this Back then. You're concerned about dying of the plague. You're concerned about drowning on a river crossing, getting shot in the streets A very interesting time. In the beginning of that show people started with like this group started with like 70-something people to make their way to Oregon and like three people made it to the end. Like people are still dying all the time.
Speaker 1:But now we're in the 21st century. I think it's still the 21st century, I don't know when that tips over. What century is this? I'm going to find out. But now people aren't necessarily dying from all those things, and that's a good thing. We've, I guess, evolved as human beings. Our societies are much more stable. That's argumentative, I guess. But in general, the things that were killing people back then aren't killing people now at the same rate. So so we are still in the 21st century. It goes from years 2001 to 2100. That makes total sense, all right. So yeah, people aren't dying from the same things Nowadays. What people are dying from is pretty much associated with the current state of our society Inactivity, highly processed food, lack of general movement, sunshine, all these things. You guys know what I'm getting at here.
Speaker 1:So, with that being said, back then, to overcome death, you had to be pretty good with a gun, you had to understand the land, you had to know how to hunt, you had to have skills to, I guess, make money and that's still a thing today. But to be able to get your family to a safe place, um, claim, you know your homestead, if you will. And then you had to have the skills to keep your homestead going. Now it's a little different. You still have to have some of those things. You have a house, you have to have skills, you have to have a job, you have to make money, but the thing that's missing, as you might guess, is now those things required to have those things. Now physical activity is removed from it. It's just there's not a lot of jobs out there. The majority of jobs don't require a lot of physical activity, and when we don't have that constant physical activity to hunt, grow our own food to begin with, but also like manual labor jobs they're just our bodies are going to struggle with that. So all that rant.
Speaker 1:If of the biggest things I want to aim for is the Committed Club, the Committed Club has a special place in my heart. I will say the standard for the Committed Club, for Doubleged fitness, is a little bit more stringent than most gyms. It's a little bit has a higher standard. Maybe that's my own human nature that drives that, I don't know, but because it has been achieved by multiple people, it is achievable for a lot more people and I just want to do my part to try to inspire you all to attain the Committed Club in 2025. And some of you guys might not care. Some of you guys don't just do our gym workouts, you do a lot of other activities which I get and I applaud that. You know, going through the list of the people on the Committed Club today and looking at it, I mean there are some major honorable mentions of some pretty phenomenally fit and healthy people that didn't make the committed club. I mean people that train regularly, train consistently, and they didn't make the committed club for various reasons. Some of them I know they hunt a lot, so they missed a month of getting 12. Some of them I know their work has them travel a lot. They missed the 12, you know, and they get. You know they're still doing activities. There's still a handful of those people who I know have to travel for work, are working out on the road too, and I get it.
Speaker 1:It's not a perfect system. The way the system works, to be clear, it is group class attendance. That's the only metric that I can feasibly track to keep these numbers accurate, if you will. There's no other way. So I have to run a report for active members on group class attendance. So that's attending our classes, checking into them, making sure you're checked into them. That is how this system is built. Now a couple variables within there. If you do two classes per day, that counts. Now there's quite a few people that on Tuesdays and Thursdays hit both lean and a welded class. I'm all for that. If you can and have the things in place to be able to recover from that, your nutrition, sleep, everything's on point and you're able to recover from the training, I'm all for that. I have folks that have you know they're going out of town for 10 days. They might hit a couple double days going up to that trip to stay in the committed club. I applaud that. I applaud that Doesn't mean it's the right move for everybody, but I do want to try to inspire more and more of our members to hit this benchmark first, 144 visits in a year.
Speaker 1:This will not make you to the committed club, but this will make you to that average of three days per week, which is the average to continuously get positive movement forward in your health and fitness. I've seen it year over year over year that if you work out on average with us and I say with us specifically because our workouts are very intentional in how they're built, they're going to stimulate both muscle and cardiovascular endurance, you will continue to make progress. Completing our workouts three days a week Now is that to say things you do on your own aren't as valuable? I have no idea. All I know is I can track our group class workouts for 11 years now. I've seen our group class workouts work. I've seen them change lives and that has broadly been around the folks that complete three days a week on average for the year Now.
Speaker 1:Our committed club is based on two variables. The first one is 12 visits per month for 12 consecutive months. There are a lot of people that have 10 and 11 months of 12 and are missing one or two because of said travel, this or that. Get it. I'm not going to make everybody happy with this Not trying to either but that doesn't mean that striving for 144 visits in a year shouldn't be your goal, regardless, because that is a very doable goal across 12 months. Very doable Regardless of travel, this or that. Your workout routine for achieving and maintaining a healthy and fit lifestyle. That should be the bare minimum you seek to achieve, the absolute bare minimum. All right, so that's my two cents, educated and experienced. Two cents on that. Because of inflation, I'm going to go ahead and say that is my 10 cents of knowledge, experience and education and, seeing this over and over again, how that number is an important number when it comes to moving your health and fitness forward. So variable one for the committee club 12 workouts per month. Group class workouts per month for 12 consecutive months, january through December, no misses. Next, which arguably is a harder variable to get in, it's 200 visits in the year. That is a shorter list of folks, but it is doable, very doable.
Speaker 1:When I look at the list of people who made 200 visits, people think, oh, those people you know all that they do is live in the gym, this, and that they actually don't. I mean, they're very consistent with the gym in a very meaningful way, meaning it is a big priority in their life. It's a very important priority in their life. It's a very important priority in their life. I'm sure that they all live by the mantra you have to take care of yourself to be able to take care of others.
Speaker 1:When I look at these people every single one of them scrolling down the list, scrolling, scrolling, scrolling okay, almost every single one of them work a full-time job. I personally know every single person on this list. Right, you're not at the gym that much either. Gym and me not know who you are personally. It's that simple. So the 96% of these people work a full-time job. Half these people have kids. A couple of them have more kids than I have three, four kids like. They all have responsibilities and they all have, you know, variables in their lives that they overcome to make this happen that are hitting these 200 visits. Same goes for the people that got the 12 for 12. Every single one of these people have jobs, work and they very much prioritize their health and fitness. Now the 5 am class has the most committed club people out of the entire gym. 5m Midtown Class is the most committed club people out of any single class at the entire gym. And I ask myself is that because I'm the coach? Oh, that's my ego talking. No, it's not.
Speaker 1:It has to do with the time and that this group of folks have committed to getting their workout done first part of the day. It's always done, it's always over with, it's behind them for the day and they can go on about their day. It's a lot of type A people work out at that time of day. It doesn't mean that it's the best time of day for you to work out. Everybody has different clocks, like, for instance, it's really not a great time for me to work out, but when I do work out at that time of day I do feel great Perks of the job. I don't have to work out that early, but a lot of people function really good working out at night, but also with afternoon training. We all know that opportunities for reasons to not work out come up more often. So you have to be very disciplined in your structure and your planning and your scheduling of your life to be able to say no to certain things and make that workout time a non-negotiable.
Speaker 1:I've talked about that in the past, that for you to live a healthy and fit lifestyle, you need to prioritize your health and fitness as non-negotiable time blocks in your day, whatever that might be. Now, for some folks function worked out great in the evenings. Some folks function worked great at mornings. A lot of people have flexibility around lunchtime. It's a very personal thing to figure out what's best for you, where you feel the best, where you enjoy working out the best, and then making that time a non-negotiable for you, and that's one of my big. What do you want to say? Tips and tricks to overcoming setbacks on your.
Speaker 1:You know your New Year's resolutions, if you will is making one understanding the timeframe it takes to get healthy and fit. Losing body fat and gaining muscle is not a 30-day challenge. Can you lose body fat and gain muscle in 30 days? Yes, you can, but it is not a 30-day challenge, it is a lifelong challenge. So, whether you're 20 years old, 70 years old, wherever you fall in the age spectrum, when you wrap your head around a health and fitness program, you need to wrap your head around. This is a program that I'm going to strive to do for the rest of my life three to seven days per week, three being the minimum, seven if you have in place the proper lifestyle to recover from said training. Right. If you don't recover from your training, it is junk training. It is going to be counterproductive for you long-term. So you have to find the balance between training volume and recovery.
Speaker 1:Bigger, deeper topic we can get into at a different time. So fighting for the committed club is a big deal to me. Last 20 minutes harping on that, I really want to inspire you all, everybody in the gym to push for benchmark number one. First 144 visits in the year. Next benchmark in the gym getting into the committed club, which is 12 visits for 12 consecutive months. Next benchmark, the hardest benchmark to get into, is 200 plus visits in the year right. So that is one of my goals New Year's resolutions leading you guys in the health and fitness space.
Speaker 1:Next one I want to make the InBody scan a staple of our community, something that we do regularly for our own accountability, for our own knowledge and goal setting, evaluation of where we're at with our goals, so forth. And a goal that I have, that the team and I discussed this past weekend, yesterday to be exact is I want to see if, as a gym, we can do 1,300 pounds. Let me explain that. So only about 100 people used the InBody scan last year and that 100 people lost 300 pounds of fat and gained just like 87 pounds of muscle, right. So the in body scan aggregates all the data usage over 12 months. It can hold on to a 12 month time frame. So it just runs report. It just tells me, cumulative how many people use the embody. These are the you know total results from this number of people using the in body. So out of those hundred or so people, 300 pounds of fat was lost and almost 90 pounds of muscle was gained. So if I can get our near 400 members to use the inody scan regularly, I want to make it a goal that for Double Edge Fitness both gyms that we lose 1,000 pounds of fat and gain 300 pounds of muscle. That's the goal I'm setting for the DE community. All of us coaches agreed on it. We're going to track it. We're going to try to inspire, help, drive, motivate whatever you guys need from us to achieve this. Personally, I think if we just use the Embodies regularly, it will one hold us accountable. Sometimes you just got to face the music on a regular basis and it helps us revisit, repurpose every three months or so to be able to, you know, keep our goals on track and focused.
Speaker 1:So, hopping on the InBody scan, the goal is going to be the whole gym community get an InBody scan in January, every member of the gym. It's very simple. You can do it at any time. It takes less than five minutes. Complete an in-body scan. If you're not sure how to do it or where to do it in the gym, ask your coach. There's one at each gym and it's super simple to get done.
Speaker 1:It's best to do it on an empty stomach before working out. Empty stomach two hours since your last meal. So if you're going to do an in-body scan in the afternoon, make it two hours. The goal would be two hours since your last meal. Basically, you want your stomach emptied and before working out, doing it after working out. For you, ladies, it is optimal to do your in-body scan when you're not going through your menstrual cycle.
Speaker 1:There's a lot of water retention, hormone things going on there that can cause the in-body scan to give you an inaccurate reading. So those are the two caveats right there. Drinking a bunch of water right before getting on the in-body scan can throw it off some. Again, these aren't going to be dramatic changes that they're going to throw it off, but it could um skew the accuracy of the test for you. So the goal would be to each time you weigh. So we're gonna. We're shooting for weighing in january, may, september, december. So the goal is get everybody in january, january, may, september, december. So the goal is get everybody in January. Then every three months of training there. So go three months, weigh, three months weigh and then two months finish out the year and see if we as a gym and I'm going to track this, I'm going to keep updates on it, I'm going to update the scoreboard on it when we go through each in-body weigh-in, I'll print out and I'll share the report and we're going to track progress over the course of the year as a double-edged community.
Speaker 1:Now, your results aren't going to be posted up here. It's very personal. That's personal for you. If you want to share your results over the year, take some progress photos. You know I would love to, you know, be able to celebrate those with you guys. And what do you want to say? Promote your success. You know your journey can inspire many other people to take steps forward for their health and fitness. But, again, I never push those things because it's very personal for you. All right, so when it comes to the data I'm collecting, it's a group, aggregate data. It's not going to be individual data like this person did this, this person. That's not going to be shared. On my end, if you choose to share your successes, we very much be excited to Join you in Celebrating those successes, if you will.
Speaker 1:Yeah, those are the two main goals that I have when it comes to the fitness of the gym and increasing our performance, our longevity, our health inside the gym. Those are two levers that we can play with keeping our body composition in check and improving it. I personally am gonna try to donate 10 pounds of fat and 5 pounds of muscle to the cause. That is my goal. That's my personal goal for this is to donate 10 pounds of fat and 5 pounds of muscle. That's going to be a challenging goal and it is a one-year goal for me. It is not a three-month goal, it's not a eight-week goal. It's a one-year goal for me personally. It's not an eight-week goal. It's a one-year goal for me personally. That's what I'm putting out there. That's my goal to donate for the cause. So I want you guys all to get on board for that. All right, I really do, and I'm going to be reminding and talking about it along with all the other coaches, to drive forward with this goal.
Speaker 1:During that, you get your in-body scan. Say you want to know a little more nutrition information. Talk to your coach. With that in-body scan, we know your basal metabolic rate, we can look at how much you work out. We can give you some macros. We can give you our basic double-edged nutrition plan, and that basic nutrition plan has changed lives. Nutrition is not complex. It is simple once you learn a few fundamentals and it can change your life. You know, don't overthink it. So get your in-body scans, ask questions, work with your coaches. That's what we're here for. We're here to help and support you on this journey. All right, so those are two of the big goals that I have, from a health longevity standpoint, to drive in 2025. Right, I mean, we hashed them out yesterday. Whole team agrees with them, they like them, they're on board with them and we are excited to do that.
Speaker 1:A couple of handful of other things to look forward to in 2025 something I've been wanting to do and thinking about for a little while. I'm just couldn't. We couldn't really figure out how to pull it off is community day kind of workouts. We thought about doing this like on a class-by-class basis, but logistically it doesn't make sense. It's really hard to pull off. So what we're going to do this year is we're going to try two separate one at each gym. We're going to call them push, pull and party.
Speaker 1:Community day workouts.
Speaker 1:These are for you guys, the members.
Speaker 1:These are workouts. These are for you guys, the members. These are workouts. They're going to be hero workouts that are going to be, you know, four hours or so event. The workout is not going to be four hours long, but it's going to be a day of celebrating you guys. It's going to be a day of hanging out. We're going to do a hard workout and plan to get a food truck DJ. Hang out with our community, surround ourselves with awesome people, bring the family, bring the kids, and it's going to be a day of celebration of fitness and hanging out with some of the most awesome people. I know. You know I am so blessed to be surrounded by this community every day of my life that I want to make sure we get everybody to be able to enjoy what I get to enjoy every day, and I know you guys get to enjoy it within your class and you know what I call the micro communities of the gym. I think every single class is its own micro community of the gym, but bringing the whole gym together and celebrating our success and our fitness and our health together. So those are gonna be two events. The first one's gonna be on March 15th at Midtown. We're gonna do the Lumberjack 20 Hero Workout. Take a look at it. It's scalable. Anybody of any fitness level will be able to come and participate and do it. But we are going to do hero workouts on these days and then again we're going to hang out for a little while, have some fun, bring the family and so forth, celebrate our health and fitness by using our health and fitness and then hanging out with everybody. So those are two of the bigger things that we're going to have. This past year we had the Christmas party, the unofficial double-edged Christmas party. We're over at Parley 6. It was a great time. Everybody had a lot of fun. We are going to make it a semi-official deal in 2026. And work with Parley Six to put something together again next year for a Christmas party. Going through this list Challenges, we're going to be rolling out four yeah, four challenges this year on a plan, on a schedule, and everybody who completes the challenge is going to earn a shirt for the challenge. Celebrate your awesomeness in your fitness. First challenge is going to be February. February 1st will kick off the first 30-day challenge. This first challenge is five hours of planking Accumulate five hours of holding a plank in Phone call right there. Five hours of plank in 30 days Accumulate five hours of planking in 30 days. So let me. I believe that came out to ten minutes, should have come out to ten minutes. Oh, biscuits and gravy, hold on. There's a key fob hanging on my mailbox, on my door, that will open it, period, and your key to the gym will open it. All right, some of you guys might giggle, but one of my coaches locked himself and all of this stuff into the recovery room just now and couldn't get back in, so I had to help him out real quick. So 60 times 5 equals 300. Guess what that? I'm using a calculator for it. I, I know, but it comes out to 10 minutes. Comes out to 10 minutes, um, a planking per day. That might be where that come from. That a few years back before it was like 2018 or something, it was a few years back I did this myself. I did 10 hours or 10 minutes of planking per day for 30 days and I'm going to tell you it sucked. But it's cumulative. So you get a couple minutes here, a couple minutes there and you accumulate 10 minutes per day. How I did is I had my stopwatch, I'd get some planking in the morning and I would just pause it. I'd accumulate 10 minutes A few times. I did do 10 minutes unbroken. It's awful, but at the end of that the strength that my stomach became was insane. My toes to bar, my pull-ups, my Olympic weightlifting everything in the gym pretty much got better. My back felt strong and stable, although strengthening just your abs is not strengthening your whole back, but it is a very, very important part of the equation when it comes to stabilizing your spine. But so much of my fitness improved from doing that plank challenge that I still carry with me today. Now. Could I plank that much right now? No, because I haven't been doing it at all. But in February we're going to kick off five hours of planking 30 days. Again, these challenges are for fun. If you're not feeling it, don't do it. It's not a big deal. These challenges aren't meant to be all inclusive. They're not meant to be for everybody, or else it wouldn't then be a challenge right If everybody could do it. It's no longer a challenge. We need something new. So the goal of a challenge is to put something out there, that kind of scares you not sure if you could do, to challenge yourself to see if you can do it. All right If you're not feeling it. These challenges are also meant to be challenges that can be done anywhere. They don't have to just be done in the gym. They are things that can be done traveling, at home, this and that it's just something to commit to for 30 days straight, every single day, to hopefully move the needle in your health and fitness. But, most importantly, train the muscle between your ears. I call it brain training building your mental fortitude, building good habits, consistency. It helps achieve those things Right. Next challenge is May. We picked this challenge specifically for May because May has a lot of running activities. We have Moms on the Run, we have RTO, we have MRF those are just a couple off the top of my head that are running activities. People seem to be outdoors more anyway. So, may, the goal is to accumulate 100 miles in 30 days. All right, so that averages three miles per day. Now that three miles can be a combination of walk, jog and run. It can be a combination of any of those three. The goal is 100 miles of monostructural. Well, lots of things are monostructural, but 100 miles of walk, jog, jog and run. It's not meant to be anything but that. My personal goal for you is that that 100 miles is all completed outside, because then you get sunlight, you're getting connected with nature, it's like all the good things. But to complete 100 miles in 30 days, that one one's going to be pretty difficult. But you can do it anywhere and you can break it up cumulative. Go for a little walk in the morning, get a half mile. Go for a little walk at lunch, and you know it takes 10 minutes to walk a half mile, right. So these little snacks of getting outside you can budget into your day, budget your time. Go for a family walk in the evening. It takes 20 minutes to walk a mile. Those of you that run three miles, 30 minutes commitment. There's a lot of ways to break that up. Again, to reiterate, these aren't for everybody, but I'll be excited if you do it. I'll be excited if you try it. I'll be really excited if you complete it. Okay, it's going to be awesome. I am nervous about that one. I'm not a great runner. I don't particularly enjoy running. When I do run, all I think about is how I'm not getting stronger. And let's just be honest here the biggest reason I don't enjoy running is because I'm not very good at it. Right, because I don't do it, I'm not very good at it. There are really strong, fit humans that are great runners. That's because they practice running. You know, in the CrossFit world we tend to get away from running, but during the summer a lot of our Metcons have running in them. That running counts, that running is cumulative towards your three miles a day. So just keep track of how much you run, keep tabs on it. During that month, that'll be the month of may. Next one late summer, august. You know what it is? It's the 10 000 kettlebellbell swing challenge Fan favorite. We've done it a handful of times since we've opened the gym. I really enjoy it. The running one's going to be mentally challenging to get done, not going to lie. But the 10,000 kettlebell swings is also challenging mentally to get done. It's the only one that requires you to haul some equipment when you travel and or have a piece of equipment at home. It's 333 kettlebell swings per day. I'd have to pull up the chart, but I think I completed the last one in like 17 days, but I ended up doing kettlebell swings for the whole 30 days. It is very doable, yes, but it is mentally taxing, especially if you get behind and have to play the catch-up game right. Many of you saw lots of people doing it in the gym this last year. That's a staple. We're keeping it, we're repeating it, we're doing it again. Last one will be in october. In october, we are going to complete 2,025 burpees in 30 days. Now, deep down, I wanted to do a push-up challenge. I really did, but you know, you do a push-up challenge. Then I got to sit there and not be happy with everybody's push-up quality. It just is what it is. I would love everybody to achieve perfect push-up quality. It just is what it is. I would love everybody to achieve perfect push-ups. But we decided as a team that we are going to do burpees. That's 67.5 burpees per day for 30 days. I did do back in 2019, 50 burpees per day for 30 days, and those 50 burpees had to be completed outside. When I did that, I was the only person that did the challenge, but that was more for me personally. So every day when I woke up, I'd go outside and do 50 burpees. It was a mental thing like whether it's cold, whatever it might be, yeah, you gotta get outside and slam out 50 burpees. This one's a couple more burpees. We made it 2025 to end the last challenge of 2025 with 2025 burpees. So those are the four challenges. Each challenge is going to test you. Each challenge is going to test you. Each challenge is going to make you better. The goal is for you not to get hurt or cause injury by doing these challenges. It's supposed to be fun and challenging. That is the goal. They're laid out, they're planned. We're going to have celebratory shirts for them to recognize your guys' accomplishments, shirts for them to recognize your guys's accomplishments, and we are striving to be much more organized and planned with these things for the year. There are things that members have enjoyed, but we've just never done a great part of truly organizing and planning them like we're going to do now. All right, so those are the dates of those challenges as a gym, as a community, that we're going to roll out in 2025. In my mind, I'm thinking of some kind of trophy, something, some kind of recognition for those folks that do complete all four of them. Um, I'm going to try to complete all four of them. I'm gonna try to complete all four of them. I Don't see why I can't. The May, the hundred miles, one is the only one that I'm genuinely anxious about, so that's the one I going to make sure I do. That's something that feeds me. So I Typically want to do the thing that most people or myself want to avoid. For instance, saturday's workout. Not many people wanted to do the thing that most people or myself want to avoid. For instance, saturday's workout. Not many people wanted to do the skier. I did the skier and the skier sucked. It was awful for that workout. Things that I want to avoid are typically the things I know I need to push into the most when it comes to everything in life, to be honest, not just isolated health and fitness. So the concept there is the things that make you most uncomfortable are probably the things that are going to help you move the needle in whatever you're trying to do the best Hope. That makes sense. So, pick one challenge, pick all all four, think about it. But those are the four challenges. I'm going to be going to complete all four this year and yeah, there's two other challenges that we're going to do in 2020, 2025, we're going to be repurposing Metcon for Hope into a challenge kind of deal. That will be not as CrossFit-y, it won't be a CrossFit competition. It's going to be a challenge. I'm not going to talk about the details of that just yet that will be its own discussion piece once we get a few more components of it dialed in. So we got that going on. That is going to be in november. Right now, november 7th is going to be that. It's going to be a friday, saturday deal. Um, again, more details coming out about that sooner than later, but I gotta work through a couple things on that. Um, circling back, we're gonna redo. We're gonna not redo. We're gonna second annual swings for life golf tournament. We're gonna do this year. It is, or the goal is to do it in september. We're gonna partner with forever 14. Again, it's for suicide awareness september, suicide awareness month and that is the goal this year. The goal is also to do it on a friday. When it comes to golf tournaments, we have to work with what's available, with golf courses and so forth, but we're going to be pretty proactive early in the year to be able to secure the right spot and details for that. So we will be doing the swings for life golf tournament again. That was a lot of fun, members had a lot of fun, we raised good money for a great cause and it was just. It was a blast and we did good things for forever 14 and we want to continue to repeat and grow that. I am going to be doing an rto team this year. Yes, I'm going to be doing rto team this year. I've taken a little sabbatical from the rto, done four of them. I know there's lots of people out there that have done all way more than I have. My kids were younger. It was hard to do the RTO and come back and then dive right back into life. They're a little older now and so forth. Maybe that was just an excuse for me because I don't like running. I don't like it. Rto is a lot of running, but we are going to do double-edge team this year. Might do another one. If you're interested in doing the rto, me and coach chase and well, me and him for sure are two of the coaches that are going to be on the double-edged team we're already putting together one team, willing to put together another team. If you want to learn more about the rto, if you've never heard of the rto, I'm sure if you're listening to this and you're in the reno area, you've heard of the RTO, the Reno Tahoe Odyssey. It's a long running event. I think it's 176 miles that goes up through Truckee over around the backside of Lake Tahoe, down into Gardnerville, carson City, up over Virginia City, back into Reno. It is anywhere from what. I think the crazies do it and, like I don't know, 10 hours probably. I have no idea. The speed teams to 36 hours big range. Um, fitness and running capabilities. As long as you got two legs you can do this. Um, I got a hunch that we're going to. You know, I don't know, we're not going to be competitive as far as like winning it, but you know we want to put together a double-edged team that does pretty good. So we're going to train for it, we're going to work for it and bring back having double-edged teams representing in the RTO. Another event that we're not necessarily like we're not sponsoring it at all. But something that's cool is the tactical games are coming to Reno. If you've never heard of them, it's a combination of CrossFit and shooting guns. Basically, you are doing a CrossFit workout and then you're shooting either an AR-15 or a handgun in some sort of tactical scenario. Some sort of tactical scenario If you are familiar with guns, enjoy shooting, are good at shooting and you like CrossFit and doing CrossFit things and you want to combine those two into an event the tactical games are coming to Reno April 25th and 26th of this year. Myself and Coach Wes you guys might know him, he's an RPD cop now we are signed up together to compete in the team division. This is the first time I've ever done it. I've wanted to do it. I signed up for one in the past and that's around the time Claire got sick. It just didn't come to fruition. This is something I've wanted to do personally. For me it looks fun Two of the things I enjoy doing a lot, which is shooting guns and doing fitness. There are quite a few double-edged people signing up for this, from what I can tell. I mean, for an event like this, I want to say I think there's like six people already signed up for it. If it's something you're interested in, you want to chat with me about it, hit me up. I'd be happy to share the details. It's just something that a couple of us are doing and if you guys want to be a part of it and compete in it, check it out. We will be out there. It's at the Pyramid Highway, washoe County Range, not off Pyramid. It's a two-day event, april 25th and 26th, and it's CrossFit and shooting. Look it up, tacticalgamescom. It's cool if you're into those kind of things. If you're not into those kind of things, well, basically most of you, I'd assume you're at the gym, so you're probably into fitness. But if you're not into the gun thing, you can still come out, check it out, learn things, see what it's all about. But yeah, coach Wes and I for sure are competing. I mean deep down. Obviously I want to win, but chances are there's a lot of aces out there that can shoot really well and work out really well. So we'll give it our best effort and represent the gym the best that we possibly could. Sorry, coughing there. So those there are some of the big flyover updates of the year that we're going to be doing. Uh, a couple. One thing that we decided that we are not doing this year is we are not doing the CrossFit competition known as Summer Smash. It was fun, but the reality of these CrossFit competitions it gets draining, begging people to compete to put on an event, and I get it. Not many of us want to spend the weekend getting beat down doing CrossFit. To put an event on takes a lot of work. So if there's six people signed up or 40 people signed up, it's relatively lot of work. So if there's six people signed up or 40 people signed up, it's relatively the same work. So putting these together, organizing and planning them are very difficult to do and it just doesn't seem as a whole not our gym, but just as a Northern Nevada thing in general that these competitions are struggling for attendance and I'm not sure why, other than a lot of us are just at different chapters of our lives. So that's fine. I mean, I get it, I understand it, but just the last couple of years we've had to nearly beg for people to participate, for people to participate, and doing that tells me we should put our energy and resources into other things for our community, to bring the community together and so forth. Hope that makes sense. I know a couple of you might be disappointed, sorry, but yeah, when it comes for us, we're not going to be putting that one on this year. Looking through the notes, not a whole lot else here to talk about now. There are other things that we will be talking about as the year rolls on, a couple other things that you can look forward to. I'm really going to try to scale up the podcast to more than just these weekly updates. I really, really want to try to get more guests on here. I got one lined up Me and her just need to settle on a time. I'm going to be getting my wife on here pretty often to talk about medicine and medical side of health and fitness. As you guys know, she is opening her own practice inside the gym Vertical Primary Care and she'll be able to provide you guys, if you're interested in establishing care with her, more information coming out soon with that. But she will be making her appearances on the podcast and we'll be discussing all things from a medical standpoint to help educate you guys in that realm of your health and fitness. You know all the things outside of my scope to talk about, but we can talk about me. The test dummy that and all the things that I've done for myself health-wise is lots of. It's been guided by my wife, so the majority of it so yeah, so she'll be on here. My brother and I are going to start doing more podcasts together. Getting the coaches on here more often is one of my goals in 2025. It is a great forum and a good medium for us to be able to communicate with you all. Oftentimes I get stuck where the only people I communicate regularly which makes sense is the classes that I coach. I want to make sure that all the coaches are getting exposed to all the members of the gym because they all have great knowledge, great insights, awesome life experiences so much good stuff to be able to share and grow. On the flip side of that, we have a lot of members who have great stories, very inspirational stories, life experiences, knowledge, things that they can share, and that is a priority of mine for 2025 is scaling up. You know the podcast, but I mean they're going to go on video YouTube and the podcast for community for members, video YouTube and the podcast for our community, for our members. If you're still with me an hour into this, another thing that we are that I'll be updating on, along with my wife, is a handful quite a few people asking me when can I establish care with her? It's going to be a couple weeks. We're still working through a couple details getting a medical practice going. It is the first medical practice I've been involved in and setting up, so we're working through a few things as soon as we get it all dialed in and set up. With this, you know there's a few inspections and various things. Hoops you got to jump through that we haven't been able to tackle because she's still working at her previous job. So she's done there. She is at the gym all day. You see her there. But we are setting up the rest of the stuff that we just couldn't coordinate time-wise while she's still working her other job. So once we get all that dialed in, we're hoping in the next couple weeks she'll start seeing patients and again we'll be educating on here on all things medical internal medicine. She is primary care provider. She does everything internal medicine. She's done it for the last 13 years. I consider her an expert in the field of medicine and she can be your primary care provider. So you choose. If it's the right path for you, what else? What else Programming? You made it this far, congratulations. I appreciate it. But the next three months Jacob, my brother, will be programming. The next three months and that's how we're going to roll forward. For a while is we're going to have Chase being point on programming for three months. I think he did a really good job the last three months. Our goal is to learn and grow from each block of programming, but one of the big drivers for me, having two people working together but independent and building workouts is flavor. That is one of the most important things for me when it comes to training. Flavor with purpose, like it has to be intentional, it has to be cohesive, it has to be effective, but we want to keep flavor and with any coach and any programming it's easy to get their style and it gets easy to get repetitive in their style. It's very artistic. Come to some might come to some surprise there with me saying that the programming is artistic. It's all science-based. The science side isn't rocket science. You know we're not trying to go to Mars or anything, but there is science to it and I know and trust them both in their knowledge base, everything that they're learning. I enjoyed the the last three months, looking forward to the next three months, but I'm looking forward to the ebb and flows of flavor. Uh, when it comes to one coaching. But me participating in the programming and I've enjoyed the last three months, I'm enjoying. I missed some aspects of how my brother rides workouts and I really want to ebb and flow these two together to continue to evolve our product for all of you in a very meaningful way. Again, I get firsthand knowledge of this on both sides, coaching it and doing it myself. I give them feedback, I give them constructive criticism and praise, and I think it's been very enjoyable and a move forward in programming, with two brilliant people working together, building on top of each other and I mean they still work together every single week. So, yeah, that's how that's going to roll through 2025. That's how that's going to roll through 2025. We're going to work with that and work with that in three-month blocks of creativity and flavor, but both driven by intentional science and purpose to be effective. Now just remember, go back to the very beginning of this. It can only be effective if you participate. The most effective workout program, health and fitness program in the entire world is the one that you can commit to doing consistently. Hear that again the most effective workout program for you to get healthy and fit is the one that you do consistently. Now there are optimal programs Just doing one thing all the time, every day, because you enjoy it say, riding a bike, running, so forth. Yeah, you could be healthy, I mean, but it's healthy within a bucket. When I think of CrossFit and CrossFit style training, I want to be healthy in multiple buckets and I want to be a high performer in multiple areas, so I want to be strong, I want to have good cardiovascular endurance and I want to have good muscular endurance. Those three things are like my training buckets now. Funny enough, I know you're going to ask it, but those are the three things that you need to maximize the most for your long-term longevity health span. Also, people who are strong, lift weights, people who have good muscular endurance and people who have good aerobic capacity are the people that tend to live the longest with the least metabolic issues. Okay, building muscle, muscular endurance, aerobic capacity With that you need to have balance. Mobility are two big things. So does that mean you need to do CrossFit, running, yoga, all these other things? Not necessarily Now if you like all these other things, not necessarily Now if you like all that stuff, by all means. But when we do functional training using our own bodies for movements and we perform these movements to full range of motion of our joints in a healthy manner that we are capable of performing, we maintain mobility, stability and balance, along with building muscle, muscular endurance and aerobic capacity. This is some core principles of CrossFit training, which I still believe to be the best general physical preparedness program there is. I still, with all my heart, believe it is the program that is going to make me have the best possible long-term health outcomes there is. That's why I do it, that's why I haven't changed it. That's why I haven't changed from it, because, looking at every way of training out there in the world, for my one to one and a half hours a day of fitness budget time, it is the single most effective way to train, to be able to fill those buckets the absolute best that I can with the time that I have to train, absolute best that I can with the time that I have to train. I haven't seen a program move somebody in all those buckets as well as this and as consistently as this program does. Period, and I've been at this a long time. So I, with all my heart, believe in it. I've seen it work repeated times over the years for so many people we can't even count it anymore. And then, in my own journey of health and fitness, how much it's transformed my life. I do believe it to be the best program, but it has to be one that you love to do and love to enjoy. The drivers of loving to do and enjoying us at Double Edge Fitness, I believe, are these. Programming is challenging, doable, scalable. It can meet you anywhere you are at in your fitness journey. Whether you haven't worked out in 30 years or you're a diehard fitness enthusiast, competitive fanatic, you can train with us and still get better every single day. We are able to bring you into our community, regardless of where you're at on the fitness spectrum, and move your health and fitness forward at your pace. For you, we're able to do that. Second, our community of people. We are simply one of the best communities of people who get together and strive for excellence in our lives, and when you're surrounded by that, it is something you want to be around more. Now, our goal at the gym is to be the best hour of your day, and that goes for all the members in the gym. That's how we all think and interact, and I've heard from countless people that getting to the gym, seeing their community, seeing their friends working out together, is one of the best hours of their day, and we aim to maintain that, and I do believe it is one of the biggest, if not the biggest, driver of our consistency success because of that. So find a program. I believe it to be ours that you could commit to get into the committed club and train consistently for a lifetime. You do those things. You guys are gonna be awesome. You guys are gonna be awesome and obviously eat minimally processed food, like really try to go for the unprocessed food spectrum of things. Drink water, limit alcohol, limit your sugar intake, eat healthy fats, carbs and proteins in a ratio that supports muscle growth, but, but not fat storage, right, so you need to be optimal protein intake. You need to be at a caloric deficit, so we're not storing fat and we do all these things. You guys, we're going to kick ass and dominate these goals in 2025. All right. So that's Sunday. Start the first full week of the year tomorrow. I love you guys. Look forward to seeing you in gym. I'm looking forward to getting after these goals. If there is anything me or any of the coaches can do to sit down, talk about, help, guide, support you and your fitness and health goals, mentor, so forth, use us, set up a time to meet with us. We are here to help you. We want to help you. I'm not a mind reader, but for things that you want to hash out, talk about and get my insights on your goals, and particularly if they're health and fitness goals, might be a little egotistical, but I consider myself pretty darn good at this stuff at this point in my career and I am very happy to help guide you on that journey, setting realistic goals and realistic expectations, admitting their goals and laying a path of what needs to be done to accomplish those goals. All right, so again, I love you guys and chances are I'll see you next week back here on the random weekly update show that typically takes place in my spare bedroom. All right, let's get out there, let's do the thing.