River City Fit

We’ve said it before, and we’ll say it again

This should be common sense...

So why isn't it?

People have become increasingly afraid to move when moving is uncomfortable. "If it hurts don't do it" has taken over.

Irritation is important to drive adaptation. The absence of movement can lead to strength deficit and strength imbalance that actually drives MORE pain.

We use the following construct with one on one clients:

If discomfort is < 5/10, continue.
If discomfort gets better rep to rep, continue.
If discomfort goes away when you stop, continue.
If discomfort does not increase 24 hours after, continue.

If any of the above are untrue, the likelihood of injury due to the activity is increased, see a doctor.

We use the following four words to guide clients:

Insult - the unconscious intake of stimulus
Irritation - The conscious intake of stimulus
Pain - The negative emotional response tied to irritation and associated with uncertainty
Injury - The decision that you can't

Changing the language in your head from "I have a bad knee" to "I haven't figured out how to fix my knee yet", is the first step to fixing your knee.

The second step might be talking with one of our team members.

In pain? Want to get out of it without going to the doctor or giving up your active life?

Send us a comment below or DM for private conversation.

Individual problems require individual solutions.

No one can expect to fix individual problems with a one size fits all approach.

This is why we like to work with you first in a one on one setting before moving you to a more autonomous state of fitness.

When working with us here’s what you can expect from the process:

1. Consultation
- are we a good fit for you or will you be served better somewhere else? What problem are you trying to solve? Are we the gym that’s going to help you solve this problem long term?

2. Assessment
-joint assessment
-strength assessment
-conditioning
-sleep
-nutrition

We need to determine what is going to be the best path forward for you.

3. Reclaim
- We’re going to give you confidence that you’re headed in the right direction toward your goals and give you absolute clarity that progress is happening.

4. Ascend
-Over the course of the reclaim phase, we’ve given you such confidence and built the skills necessary for you to be more autonomous! Your coach delivers the program perfect for you, and the coach on the floor gives you complete confidence that your moving exceptionally well that’s going to continue giving you results while remaining pain free.

If you’ve been afraid of movement or stuck not being able to move, we want to help.

Let’s move together.

Lifting because it makes you feel good > Lifting to punish yourself for poor eating habits.

Lifting because you want to be strong > Lifting purely for aesthetics.

Eating because it makes you feel good and perform well in life > Restricting eating that causes you to binge later.

Most of us to a great job at going from 0 to 💯 and then right back down to 0.

What if we tried somewhere in the middle? Say 35-50mph? What if we became okay not being so extreme?

We’ve actually seen what that can do for people…..THEY GET RESULTS…..ya know…..the kind that stick around, the kind that are sustainable, the kind that you keep around for your whole life.

Want results that affect your whole life, giving you a whole life, for your whole life?!?!

Shoot us a DM. Let’s start with a conversation to best determine how we start!

Find Physical Freedom
Find New Strength
Reinvent the way you Feel

The reason you may be apprehensive to join a gym is maybe because you have in the past, and it didn’t get you the outcomes you wanted.

We want to be different for you. We want to make sure you get what you want. And that’s why our approach has the individual in mind.

The special sauce is consistency, and the secret to consistency is having a reason to achieve what you want.

It can’t just be any reason either. It needs to be a deep enough reason, a reason you have an emotional attachment to.

When things get hard, setbacks come up, motivation inevitably leaves, you’ll be able to remember why you’re doing this in the first place.

Find that reason, write it down, and keep it on your fridge, in your car, and at your work desk.

Do this, and you’re more likely@to be successful. ❤️

In the pursuit of helping people find movement, connecting with our clients in order to understand what their hope and desires are, is an important step in the process.

We want to know your desired outcome for the gym and life is going to be.

Once we have a clear picture for what that looks like and what that feels like, we can start developing the road map for actually achieving those outcomes and set your expectations properly for what the process looks like.

A coach at River City Fit is more than just someone who writes a workout that’s hard.

A coach is someone who understands the individual, what’s going on in life, can manage set backs, and ultimately help that person get to the outcome they want consistently.

Want to reach your goals? Get a coach ✊🏽

Inspiring individuals to find movement that reinvents the way they think and feel. ❤️

It’s Monday!
It’s May!

That means it’s getting nice out if you’re here in RVA.

So, would you rather be stuck in the gym, or have more time to do fun things outside of the gym?

Don’t get us wrong, we freakin love this place too!

But we want the gym to help you supplement the super awesome things you have going on outside of the gym!

What physical activities are you doing outside of the gym this week?

Comment which ones you’re doing!

What do you value?

Is it time spent in the gym, or time spent outside of the gym being able to do the things you want to do because the gym helped you get there?

Is it community? Or is it a culture that inspires people to be their best selves, making community a byproduct?

Is it programming? Or is it in having confidence that you’re going to get results?

Is it abs and aesthetics? Or is it in reclaiming the ability to move the way you want to?

There is nothing wrong with the firsts of all of these questions, and we know how to prioritize those things, BUT WE DON’T. There are plenty that do!

Here we prioritize sound movement, getting pain free and reclaiming movement, and getting in the best shape of your life while you do it.

We prioritize life outside of the gym rather than making the gym your life.

If you’re looking for that. All you have to do is start. It doesn’t matter where, it just matters that you start.

It doesn’t matter where you’ve been.

The reality for a lot of people who are living in pain, is that they’ve gotten to such a low point with how frustrating the journey has been to this point.

We have a message for you loud and clear:

We hear you, and we’ve been there. For many of us, we thought we’d never get out of pain, let alone do the things we love in the gym again.

Just imagine what it would feel like to move freely again, find your movement again.

That’s what we do. We want you to use the gym to get out of pain and ultimately do the things you love to do outside of the gym again.

The formula for fitness is simple, but it is hard to execute:

The formula:
Sleep - prolly 6 to 8 hours.

Eat - if trying to lose weight you have to eat less calories than you’re spending. If trying to gain weight you need to eat more calories than you’re spending.

Workout - OMG, it’s third on the list?! Yes, the first two things matter much more than the third. The way you get fit is by recovering from what you do in the gym, so if you’re not sleeping or eating right, we’ll, we’re not miracle workers. We’re coaches.

Connection - support. It’s going to be difficult to change your habits (you know, the things that ultimately are going to get you results, and ultimately your identity). Ask yourself, w”what would a fit person do?” Then go do that thing consistently.

There is a lot of s**t on the internet that day a lot of different things. Anyone can be a strength and conditioning specialist, a doctor, a dietician, etc…it’s up to you to vet that person to make sure you’re a good fit for what they offer, and to make sure they’re legit good at what they do.

If you’re tired of spinning your wheels at the gym, stop what you’re doing.

If you’re not seeing the results you want to see in a timely manner (we recommend checking in every quarter), then stop what you’re doing.

Assess why this is happening or not happening and change the plan. Realistically if you’re consistently doing the right things for three months, you’ll be a completely different human.

You just have to go do the s**t now.

Find an exercise routine that makes you excited to do it.

You will be more likely to consistently stick with it.

And consistency, being the secret sauce in fitness, will help you unlock your body’s ability to move and move well.