Zephyr Fitness

February Newsletter is out! Check it out for all the gym updates and for our Swolemates of the Month: Bill and Kathy ❤️ They are a married couple who show up with a desire to grow, attend community events, and always up for a challenge. Bill and Kathy are regulars in the 9:30am class and you are sure to get a warm welcome from them.

We did a little He Said/She Said game, asking Bill and Kathy to answer these questions individually and see how their responses line up!

🤝 How did you two meet?
- Bill: We met at lunch in our UNM Dorm. I asked Kathy if she wanted to go on a date to see a movie. My suggestion was the Exorcist, hers was The Sting. We saw The Sting, a much better choice for a first date. We have basically been inseparable since then.
- Kathy: We met at UNM in 1974 in our Sophomore year. We lived at a co-ed facility called the “College Inn” on Maple. And it is now a retirement facility. One evening during dinner I noticed this guy walking in with a poncho and shoulder length hair. Yup, shoulder length. About a week later, during dinner I was enjoying chocolate chip ice cream, looked up from my plate to see this guy making funny faces at me. 😜🤪 similar to those. It was history after that.

💪 What is your partner's favorite gym skill/movement?
- Bill: Rope Climb
- Kathy: Cleans

💬 Who gets the last word?
- Bill: Jump Ball. We are pretty much on equal footing. Whoever makes the most convincing argument, gets the last word.
- Kathy: Both of us. Finally.

📷 On the last photo: "We love to 'Costume UP.' Before moving back to NM we went to a 50’s-60’s party in our community in Utah and had a ball. BTW, fake cigs."

Check out even more in the February Newsletter: https://mailchi.mp/94dc2320ff9c/february-zephyr-newsletter

New class alert! 🚨 Work from home? Take a break from the home office and get your sweat on with this 30-minute class. Each class begins with a warm-up, going over the workout/any modifications, and then into the workout.

Also a great option if you miss the morning classes and need an efficient time to get in and out 🙌

We're centrally located in Albuquerque, just a short drive from many areas in the city.

Lunchtime Express Class:
Mondays, Wednesdays, and Fridays
12:15pm-12:45pm

Begin with an hour free trial class. Schedule today! Link in bio.

Surround yourself with people who push you further. Coaches who safely and effectively bring out your own potential, and a group class that puts in the hard work daily!

Experience it for yourself 🙌 schedule your free trial today!

We can't overestimate the power of our group classes and working out with others. During the warm-up, we know we'll all be enduring the struggle of the workout, but we endure TOGETHER. It brings a new level of encouragement, challenge, and fun!

Come check it out and bring a buddy to share the experience 🙌

NEW accessory classes begin 1/23! Supplement your fitness with this 6-week mini-cycle. 5:30pm-6:00pm, free for Zephyr members, $10 drop-in:
https://crossfit-zephyr.triib.com/drop-in/

Tuesdays: Olympic lifting 🏋️
Improve your Olympic lifts through specific drills from , a second day available online through Triib for current members

Wednesdays: Open Prep 🏆
Work through the Judge's course with Tammy, practice movement standards (don't get no-repped), how to judge well, and make the most of your Open experience

Kicked off Testing Week here with a classic workout: Fight Gone Bad! 👊 Members definitely challenged themselves and pushed for a PR (personal record) as a retest. Keep up the great work, everyone!! 🙌🔥

- Fight Gone Bad -
3 Rounds for total reps:
1 minute wall ball shots
1 minute sumo deadlift high pills
1 minute box jumps
1 minute push press
1 minute rowing calories
1 minute rest

First yoga class of the year coming up this Saturday with Coach ! 🙏😍 We're back at it with an adjusted Saturday schedule:

🏋️9:00am CrossFit Class
🧘‍♂️10:00am Yoga Class

Who's excited?? 🙋🙋‍♀️🙋‍♂️

Drop-in for one or both, we'd love to workout with you!

Training to bring the groceries in with one trip! 💪💪😂 Great work, everyone!

Motivation < Routine < Discipline 🙌

❓What has helped you build a routine of healthy habits in your life? Let us know in the comments 👇

We're 2 weeks into the year and members didn't even miss a beat! Continue to enjoy the process and put in the work each day.

Whether or not you made health resolutions, made it 2 days or are still going strong, it all begins somewhere. Continue that motivation until it becomes routine.

It's never too late to start (or restart) so let this be your cue to press on. Schedule your Free Intro Class today!

We have the amazing opportunity to coach, train and spend time with the people we love, doing what we love. 🙌

The coaches here at Zephyr provide guidance to help you find your best workout. Here's what some of our members shared when asked what the most impactful thing a Zephyr coach has shared with them about fitness:

🗨️"Excellent form and forgiveness of oneself"

🗨️"Their own journey and struggles. It is important for us to know that the mental and physical blocks are there for everyone and that we all work hard overcoming them."

🗨️"Constant encouragement from all coaches in and out of the gym."

🗨️"Staying consistent is key!"

Whether you have never touched a barbell before, regularly play a sport, have been training through CrossFit for years, or anywhere in between, we are eager to guide you. Schedule your Free Trial or contact us today!

Good luck, you awesome runners! 🏃🏅
Sofia is racing in a 15K run this Sunday and Coach Rob is going for a half-marathon next weekend. Their hard work and dedication to training are inspiring on many levels 🙌 You got this!!

Flashback to last year's CrossFit Open workouts at Zephyr! 😎 Hard work mixed in with excitement and energy! We are 40 days away from this annual opportunity to test, challenge, and enjoy your fitness in the CrossFit Open events. 💪

From The CrossFit Games:
"No matter your fitness level, the Open is for everyone. This global event brings together CrossFit athletes from around the globe to test their fitness and experience the magic of the CrossFit community. "

"For everyday athletes and seasoned competitors, the young and the “old,” the former college athlete looking for a new challenge and those who are just curious to know what this community is all about — the Open is for anyone. "

Learn more and register here:
https://open.crossfit.com/

It's often easier to exercise (or start exercising) when it's something you look forward to! Here's something for you: our evening CrossFit classes are at 4:30pm and 6:00pm Monday-Friday 🙌

Group classes are full of fun, energy, and motivation to work hard!

As you go about your day, give yourself something positive to look forward to and join us for a Free Intro Class today. We are looking forward to working out with you! 👇
https://crossfit-zephyr.triib.com/free-trial/
Link in Bio

Play the long game ⭐ Don't live for instant gratification, instead persevere towards improving 1% daily for life.

Sure, doing your 60 minutes of exercise or lifting, or reading 5 pages, or choosing more veggies and less sweets at dinner won't immediately put you where you want to be.

🔑 So what does bring improvements in overall health? Practicing your healthy habits consistently with the long term in mind!

Take that first step and schedule your Free Intro Class here at Zephyr today for:
✅ Effective Coaching
✅ Fitness-improving Workouts
✅ A Supportive Environment

Not every workout ends on the ground... But man, some days just get you! 🔥🚲 Everyone worked hard and found THEIR level of relative intensity to reap those benefits of physical activity.

You ARE capable and we love to bring that out in each of our members. Experience it for yourself with a FREE intro class! 👇
https://crossfit-zephyr.triib.com/free-trial/
And link in bio.

Rx the Holidays - Breathe Intentionally and Be Present 🙏 from Coach Lucas

- Breathe Intentionally - Deep breathing can reduce stress, lower blood pressure and energize a person at mid afternoon siesta time.

👃I recommend scheduling 4-5 check-ins each day to take one minute and do a 4x breathing exercise of:
4 seconds inhale
4 second hold
4 second exhale
(Try it now!)

- Be Present - Often we may be physically one place and our mind is in another. This can lead to missing the small moments that make up our lives.

Check out 4 tools below for being present:

📸Take a "Snapshot": of where you are, who you are with and how you are feeling at that moment. Make a note of the smells, the sounds, lighting, color etc…

👂Listen: Take a moment to talk to a family member, friend, stranger at the store and be an active listener. Try not to think about how you want to respond.

🚶Walking/Running Meditation: Take a short walk or run, no music, just present. Find something to focus your attention like counting steps, counting your breaths, who can find the biggest leaf, etc…

📕Journal: This means many things to different people, write at the end of the day, draw a picture, write down goals, make a to-do list, be creative and do just that one thing.

T-minus 5 days to a New Year! Here's how our members are getting fit in class today:

10 Rounds:
7 Dumbbell Deadlifts
7 Dumbbell Front Squats
7 Dumbbell Shoulder to Overhead
*12:00 time cap 🔥

And some accessory, unilateral (one-sided) work to wrap up their Tuesday workout 🙌

Modify by adjusting the weight and/or overall reps/rounds.

12 Days of Christmas Partner WOD 🎄 Such a fun class full of energy, thankfulness, festivities and lots of hard work!

Friday's pajama/sweater party and workout!! 😍

Chalk tree 🎄 by .winter

Progress over perfection 🙌

We can't get from A to Z without going through all the steps and work in between. This may be true whether you are looking to improve in:

🏋️ An exercise movement like a Sn**ch or Pull-up
🏀 Skills like dribbling a basketball
⭐ Aging gracefully and staying physically independent.

Each beneficial decision, getting into the gym, taking the time to work on those skills is another step!

Rx the Holidays - Ruck Challenge 🥾 from Coach/Owner Tammy a ruck (walking under load) is a great way to get low intensity cardio and some strength training. You can make it a mental challenge or super social. You don't need a fancy ruck bag, you can use any old backpack. You can take it easy or push the limits!
 

Here are 5 options to complete Tammy's Christmas Ruck Challenge this week:

1️⃣ Heavy one mile
A pack so heavy that it’s hard to get it on your back. My favorite method is to put the pack on while sitting on the ground, roll over to all fours and then lunge to a stand. 

🪨 Odd one mile
Grab a kid, a stone, sandbag, box etc and carry for one mile. Only rule, don’t put the weight one your back. 

🎒 5k ruck shuffle (moderate weight)
Think Olympic speed walking. No running, just walk as fast as you can for  5k or one hour.  

🌳 10 mile (light to moderate)
Block off a morning or afternoon in the Bosque or foothills and walk for 3-4 hours at a slow steady pace. Try to get at least 10 miles. 

👯 Social ruck (your choice of time and weight)
Invite a family member, friend, neighbor and ruck while catching up together

Don't forget to share your Ruck Challenge and tag us!

Get your daily dose of physical activity for the remainder of the year!

✈️ Stopping in to ABQ for the holidays? Drop-in at Zephyr to stay in the exercise groove during your visit.

See ya in the gym!

A nice hike in the foothills last Sunday with some Zephyr peeps (and doggos)! That's what we love to do, using our fitness to build community 💛

Some athletes are preparing to complete the 34th Annual Bataan Memorial Death March!

2 weeks left in 2022 👉 Keep on a truckin' with all your hard work! Do something each day to give your mental, physical, and social health some love.

Physical health? We got you! Keep fitness in your routine and join us for classes this week 💪🔥

🎄 Rx the Holidays - Set SMART Goals

Goal setting is effective in providing clarity, focus, and motivation for both the future and the present. With 2023 quickly approaching, now is a great time to set some goals for the next year.

Our goals are ever-evolving and changing as we change through the seasons of our lives. Your goal for getting your daily exercise this year may be different from last year, or from when you first started, and that's okay!

Set S.M.A.R.T Goals that are
✅ Specific
✅ Measurable
✅ Achievable
✅ Relevant
✅ Timed

Zephyr Athletes are solidifying their goals on our Goal Wall! A great visual reminder each time you're in class...

Coach Emma is improving her sn**ch technique and Paul is building his upper body strength 💪🔥

Have some goals in mind? Our coaches are ready to help you achieve them and discover even more what you are capable of. Schedule your free intro class today!

⚠️ Hard work zone in here! We're here to provide support and tools to help you succeed... But YOU are the one putting in the hard work to improve your health. Thank yourself for however you choose to take care of your body and mind today.

⭐Getting into class
⭐Challenging yourself in the workout
⭐Staying hydrated throughout the day
⭐Taking a mindful breathing break
What healthy actions are you taking today? Let us know in the comments! 👇

Are you ready to take action? Join us for a class! We'd love to workout with you and lead you along the way.

Workout with like-minded people! We are glad to be cultivating an environment where athletes are supportive, motivating, and encouraging towards each other.

It makes getting into the gym easier when you know there are people who are also feeling those squats from the day before 😉

It wouldn't be a rockin' 4:30pm class if Ric didn't motivating you to finish that final set 💪🔥

Final Yoga Class of 2022!!! 🎉🧘🎉 This Saturday 12/10 at 9:00am.

You already know Coach Emma is gonna have us feeling all renewed and refreshed after an hour of breathing and moving 😉

Relieve some holiday stress and thank your body for all it does to keep you going. Bring a buddy and let's finish this year strong and balanced 🙌

📸 :

Intensity is relative 🙌 Individuals of all ages and backgrounds improve their health for a lifetime.

Your "sprint" is not about the speed ❌
Your "challenging yet doable" weight is not about the number on the bar ❌
Did you both work hard in your capacity and gain the benefits of that workout? You betcha! ✅
So let's find your appropriate intensity with our coaches here to guide and support you 💪 🔥

The needs vary by degree, not by kind.

Improve your health and fitness in all kinds of combinations!

Resistance training ✅
Bodyweight movements ✅
Cardio conditioning ✅

What's your favorite? Where is there most room for improvement? Get started today

💪 Rx the Holidays - 24 Days of Fitmas from Coach Madison!
🎄
Beginning December 1, follow along on Coach Madi's wellness advent calendar leading up to Christmas Day. These are all little items that can help take care of yourself and keep your health in balance during this busy time.

Which day are you most looking forward to?

Carry on, carry on... Who loves a good Farmer's Carry?? 🙋‍♀️🙋‍♂️🙌
.
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Zephyr Rule #1 : Show up. Check in, be consistent, and work hard! 🙌

The best workout routine is the one you will actually DO! Intentions and goals are a great start, but make this your Monday reminder to follow through.

Get your body moving and make the small actions to take care of your health. We'd love to workout with you!

We pick things up and put them down, plus some other stuff! 💪🔥

Final classes before Thanksgiving Day are happening this evening at 4:30pm and 6:00pm.

Come on in to get your body moving and accomplished before heading to your holiday events 🙌

Rx the Holidays - Wind-down Yoga with Coach Emma!

Continue making your health and fitness a priority in these final 6 weeks of 2022. Each week, a Zephyr Coach will share a tip or tool on how you can maintain healthy balance during these often busy, stressful, and joyous times.

Coach Emma is kicking us off with this wind-down yoga sequence:

"This evening yoga sequence focuses on stretching the hips, hamstrings, and shoulders – all the areas that we like to accumulate stress and tension from daily life! The goal for this sequence is to gently nurture yourself by stretching, breathing, and tuning your awareness into your body. Slow the momentum of your mind and let yourself unwind!

"Enjoy each pose for 5-10 breaths. You can use a pillow, block, or bolster to support the hips and knees as needed. Rest, relax, and unwind your body and mind with this evening sequence!"

Share your wind-down practice or other ways you find healthy balance this week and tag us!

📸 :

Stay balanced in your fitness at Zephyr! Here's our class schedule for this Thanksgiving week:
Monday-Wednesday: normal schedule
Thursday: CLOSED for Thanksgiving (at-home option in Triib) 🦃
Friday: 9:00am class ONLY 🔥
Saturday: 10:00am Partner WOD 💪💪

We would love to see how you're enjoying and improving your health and fitness this week! Completing an at-home workout, Turkey Trot, 3 Rounds for Time of Black Friday Shopping and Burpees?? Share and tag us!

Last weekend, athletes completed the Hero Workout "Chad" in observance of Veteran's day. 🇺🇸

"In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD."


Partner "Chad"
In Teams of 2 For Time:
1000 Box Step-Ups
*You choose your time cap if desired. See below for scaling down/up.

3 options:
Slick — No rucksack. You pick the height of the step-ups.
Standard — 30#/20# rucksack to a 20-inch box
Expert — 45#/35# rucksack to a 20-inch box

5:30am class putting in the work this morning with some Farmer's Carry!! 😍💪🙌

🧘‍♀️🔥 This Saturday, we have Yoga Class with Coach Emma at 9am! Then join us at 10am on Saturday after yoga to honor Veteran's through the Hero WOD as our Community Partner Workout. Let's dig through this challenge together in remembrance and dedication:

"Sara Wilkinson and GORUCK present the hero workout “CHAD” - in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for su***de prevention."
https://chad1000x.com/

🧘‍♀️📸 :

Squats and skills here! 🔥💪🎉 We've seen athletes consistently working hard to build strength and progress in their jump rope goals.

Come on in to get a little variety in your routine! Get stronger, faster, more powerful, balanced, enduring - get more fit for life!