Redefined Fitness

Tomorrow we celebrate our 14th Memorial Day Murph workout. We’d love to have you join us and anyone can do it.

4750fm 2920. Behind Neal’s restaurant. We have 8am and 9am heats going.

We celebrate all those who have paid the ultimate sacrifice for our freedoms.

Most people separate recovery from training.
The truth is… recovery IS training.

The sauna, cold plunge, walking, stretching, mobility work, sleep, hydration — all of it matters just as much as the workout itself.

Too many people only focus on the “go hard” side of fitness. More weight. More intensity. More volume. But if your body never gets a chance to recover, eventually performance drops, joints ache, motivation fades, and injuries start creeping in.

The goal isn’t just to survive one hard workout.
The goal is to train consistently for YEARS.

That’s where recovery tools like sauna and cold plunge can help:
🔥 Sauna → promotes relaxation, circulation, stress reduction, and recovery
❄️ Cold Plunge → can help reduce soreness, inflammation, and improve mental resilience

But neither one is magic by itself. They’re part of the bigger picture:
✅ Smart training
✅ Proper nutrition
✅ Quality sleep
✅ Mobility work
✅ Stress management
✅ Recovery practices

If you want longevity in fitness, you have to stop viewing recovery as “extra.”
It’s part of the process.

Train hard. Recover harder. Stay in the game longer. 💪

Below is a post I came across and while it’s funny, I made me wonder how social media influencers have changed our mindset on how fitness should be.

We see posts like this all the time.

“4am workouts.”
“Meal prep for hours.”
“Never miss a day.”
“Extreme discipline.”

And while there’s nothing wrong with being highly disciplined… that’s not reality for most people.

Most people are trying to:
• get through work
• raise kids
• manage stress
• sleep more
• take care of their health
• and still have enough energy left to work out

Social media makes it seem like if you’re not going ALL IN, then it’s not worth doing.

That’s simply not true.

You do not need to be perfect to make progress.

You probably don’t need:
❌ 2-a-day workouts
❌ a perfectly tracked diet
❌ a 4am alarm clock
❌ 7 days of training a week

What you DO need is consistency.

Start with:
✅ drinking more water
✅ walking daily
✅ training 2-3 days per week
✅ eating a little more protein
✅ going to bed earlier

That may not look “hardcore” online…
…but for many people, those small changes completely change their life over time.

Fitness shouldn’t make your life harder.
It should help you live your life better.

Start where you are.
Do what you can.
Build from there.

That’s how real transformation happens.

🔥 Recovery Isn’t Optional As You Age — It’s Strategy
There comes a point where effort alone isn’t the answer anymore.
In your 20’s, you could go all-out… every day… and bounce back like nothing happened.
That’s not how this works anymore—and honestly, that’s not a bad thing.
Because now the goal isn’t just to win the workout…
👉 it’s to win the week
👉 the month
👉 the next 10–20 years
Being competitive with yourself is a good thing.
But being smart about it? That’s what keeps you in the game.
Too many people fall into the all-or-nothing trap:
Crush one workout… feel like a beast…
Then spend the next 3 days stiff, sore, and dragging.
That’s not progress—that’s a setback.
Real progress looks like this:
✔️ 3 solid strength sessions each week
✔️ 2–3 conditioning days (HIIT, cardio, or CrossFit)
✔️ Low-intensity movement (walking, biking, swimming)
✔️ Consistent mobility & recovery work (sauna and cold plunge)
Because recovery isn’t being lazy—it’s how your body adapts.
If you want to stay strong, lean, and capable as you age…
you’ve got to leave a little in the tank.
Train hard. Recover harder. Show up again tomorrow.
That’s how you actually win.

Luckily at Redefined Fitness we have a recovery membership that allows you access to our sauna and cold plunge area. Great for those days you feel a little beat up. Come check us out and get on board with one of our team members.

Most people don’t struggle with knowing what to do when it comes to fitness.

They struggle with doing the hard things.
Not the workouts themselves—but everything that comes before them.

Getting up early when it’s still dark and your bed feels better than any goal you’ve ever set.

Walking into the gym after a long day when your energy is gone and your motivation is even lower.

Starting something new when you’re unsure, uncomfortable, and maybe even a little intimidated.

That’s where real change happens.
Doing the Hard Things
There’s a version of you that only exists on the other side of hard choices.
The early alarm.
The decision to show up anyway.
The first class when you don’t know anyone.
The first workout where everything feels awkward and heavy and humbling.

Those moments don’t just build strength—they build identity.
Every time you choose to do the hard thing, you reinforce something deeper:

“I’m someone who follows through.”

The Truth About Motivation
Waiting until you feel like it is one of the biggest traps in fitness.
Because most days… you won’t.
You won’t feel like getting up early.
You won’t feel like working out after a stressful day.
You won’t feel confident starting something new.
And that’s normal.
The people who see results aren’t the ones who always feel motivated—they’re the ones who act despite how they feel.
They’ve learned that discipline isn’t about being perfect.
It’s about showing up when it would be easier not to.
Starting Before You’re Ready
Walking into a new gym can be intimidating.
Trying a new style of training can feel overwhelming.
Putting yourself in a position where you might struggle or fail isn’t comfortable.
But nothing worth having comes from staying comfortable.
Everyone you see who looks confident now… started exactly where you are.
Unsure.
Nervous.
Questioning if they could actually do it.
They just made one decision: to start anyway.
The Compound Effect of Showing Up
One early morning turns into a habit.
One tough workout builds confidence.
One week of consistency turns into momentum.
It doesn’t happen overnight—but it does happen.
Small, hard choices repeated over time create massive change.
Not just physically—but mentally.
You become more resilient.
More disciplined.
More confident in your ability to handle hard things—inside and outside the gym.
It’s Not About Fitness
Fitness is just the vehicle.
What you’re really building is a mindset.
The ability to do what needs to be done, even when it’s inconvenient.
The confidence to step into uncomfortable situations and figure it out.
The discipline to keep going when things aren’t perfect.
That carries over into every part of your life.
Your career.
Your relationships.
Your goals outside the gym.
The Challenge
So here’s the question:
What’s the hard thing you’ve been avoiding?
Is it setting the alarm earlier?
Is it committing to a schedule?
Is it walking into a gym for the first time?
Is it starting over after falling off track?
Whatever it is—lean into it.
Because on the other side of that decision is a stronger, more capable version of you.
And they’re built one hard choice at a time.

Summer Strength & Conditioning Camp for High School Girls Volleyball Players

- Develop strength → improve power
- Improve movement efficiency
- Build resilience to reduce injury risk
- Enhance force output, speed, and change of direction
- Support long-term athletic development

Led by a coach with a collegiate strength & conditioning background.

Small groups = real coaching and real results.

3 Sessions (3 weeks each):
June 1–19
June 22–July 10
July 13–31

Pricing:
• 1 Session: $225
• 2 Sessions: $415
• All 3 Sessions: $575
Save more when you commit to multiple sessions.

Registration is open. Spots are limited.

👉 **DM “VOLLEY” to register and get details

What do you struggle with regarding fitness and nutrition?

Do you have any goals?
Do you have a plan for those goals?
Do you have someone that can and will hold you accountable?

These are questions we ask in our consult.

At redefined fitness we don't just offer classes because honestly, not everyone likes the class setting nor is everyone ready for the pace that a class moves at time.

We also offer personal training. You and a coach work closely one on one to achieve your desires.

Here's how it works.

1) NSI - No sweat intro: designed to get to know you better on a personal level so we can map out the best option for you.

2) We'll discuss your nutrition habits, stress levels, sleep and hydration and what you're looking to accomplish.

3) If personal training is the best option then we schedule your first session to do an assessment.

That's it. Plain and simple. Meet with your coach for your sessions and check-ins every other week to discuss nutrition and accountability outside of the gym.

If you think personal training might be an option for you, we'd love to talk to see how we can help.

You bring your goals, big or small, and we'll bring the answers.

What actually happens when you sign up with us.

You've decided that you want to take action and start your fitness journey. Now what?

you've done the research, read things that say Crossfit is dangerous, you're tossed into a class to try and figure it out, you've seen the movements and think you can't do them.

I'm here to tell you that's completely untrue (at least at our facility)

Here's what really happens.

1) we discuss what your issues are. What you've done in the past and why it hasn't worked.
2) we discuss your goals, where you'd like to see change.
3) we determine the best path moving forward. Is it personal training, rehab, group classes.
4) we will run an inbody scan and then we schedule you for your first session with a coach and guide you through our Square 1 program
5) once completed we will coach you through the next month to make sure you're on track
6) after 90 days we will reassess your numbers and your progress.

If you feel we could be the right fit, we'd love to hear from you.