cincyfitgym

This is the best job in the 🌎 because we get to watch people, like Adrienne, completely change their lives.

We’ve watched Adrienne stay committed to exercise while moving through the rollercoaster that is life, and it has been an honor to be a part of the process.

Adrienne was kind enough to share a statement about what CFF means to her:

“I came to CFF last August, hoping to make progress toward specific outcomes. The community and support has allowed me to enjoy the process just as much as hitting those goals I had for myself.

Last July, my cholesterol was in the range where medication was being recommended, and my liver enzymes were almost 2x the upper range of normal. After 1 year of twice a week sessions with Sarah, that bloodwork is now in the normal range...except for my HDL...hello, oatmeal and chia seeds!

CFF helped me fall in love with the process and my progress over time. I’ve never been as consistent with exercise as I have been since starting at CFF. Additionally, I’ve become a stronger and faster runner.

I’m so grateful for CFF...on to Year Two!”

She’s mentally stronger, physically stronger, metabolically healthier, faster, and more motivated than ever- we are just getting started!

Adrienne… we love you and are excited to keep cheering you on in all your life endeavors!❤️

Once a year CFF staff gets together for a 2-day workshop with our mentor and friend, JC Santana It is not only important for our CEU’s but for many other reasons! We pride ourselves in staying up to date with the most effective, efficient and safest ways to train our clients. We always learn a few new “fun” exercises that our clients love to try out also. 🤣 It’s a great time for team bonding and solidifying our culture, which was an important topic. Thanks to JC and to all of our clients that helped to build and continue to uphold our culture and our success.

It's that time of year!!

We have a big weekend ahead! CFF is proud of all of their athletes participating in the Flying Pig festivities. You guys have trained hard and put in all of the work, time to let it shine. The CFF family is cheering you through every mile.

Look for our very own coach, Lynda Spurling, as she paces the marathon for a 5 hour finish!!

Let's go, guys!!

In trying to figure out why strength might be plateauing (or decreasing) in the gym—nutrition is the first thing to look at!

(Next to sleep quality)

If you aren’t getting the amount of protein you need, your body WILL NOT be able to keep up with the adaptations you’re asking it to make when you exercise.

That means slower gains, more fatigue, and a higher risk of injury.

There are SO many ways to get your protein in and ideas are almost endless with social media these days.

Some great go-to protein sources:
Chicken
Ground turkey
Cottage cheese
Greek yogurt
Eggs

💡Tip: rice + beans = a complete protein source.
Meaning… rice has some building blocks and beans have the other building blocks, together they have all 9 essential amino acids

✅ Now let’s go hit those protein targets!!!!

CFF would like to congratulate our State Placers and State Qualifying Wrestlers this year. Their success is the ultimate result of consistent hard work, dedication to being their absolute best and trusting in their ability and the process. We are beyond proud of how they have represented themselves and CFF on and off the mat. We are honored to have been a small part of your journey and success.

Nathan Attisano -1st
Kane Shawger - 1st
Colin Wooldridge - 1st
Colin Broxterman - 7th
Will Deluca Stewart - Qualifier
Ethan Lewis - Qualifier
Vinny Soloria - Qualifier Jack Bratton - Qualifier
Chris Davidson - Qualifier Rocco Pusateri - Qualifier

ATHLETE SPOTLIGHT 🌊✨

Olivia has been putting in the WORK for just over a year, with one big goal in mind: build total-body strength that translates directly into the water. And wow… has it paid off. 💪

Her pushes off the wall are stronger than ever — and in swimming, that powerful push means faster swims!!! Watching her absolutely crush it at Kentucky State was such a proud coach moment. 🥹

Next stop: MIT this fall!! We can’t wait to see her thrive in the pool and in college this fall. The future is bright for this one.

CFF & Coach Grace are INCREDIBLY proud of you, Olivia 💙🏊‍♀️

Should you add strength training into your running program? What are some of the benefits?

• Improves running economy (use less energy at the same pace)
• Increases power and stride efficiency
• Reduces injury risk (stronger muscles, tendons & ligaments)
• Improves joint stability (hips, knees, ankles)
• Enhances uphill speed and sprint finish
• Maintains muscle mass during high mileage
• Improves posture and form under fatigue
• Increases bone density
• Boosts overall durability and recovery
• Helps prevent common overuse injuries

Don't wait until an injury to get started!! Strength training doesn't start and end with a race. It complements your training, but performed year round! It does not matter the distance or the pace, everyone benefits!

Big welcome to Marty and Denise Hoovey for joining the CFF family!! If you see them in the gym, ask about their next race!