Sweat Club Fit

And finally, what yall said was the most important thing we taught you - Bare Minimum Mondays.

We’ve always talked about how just showing up is such a big deal for consistency. And that something is better than nothing.

It wasn’t until a lunch class a few years ago that we had a game for it - bare minimum Mondays, a mantra meant to ease you into the workweek became an anthem for those days when you showed up but wanted to let us know you weren’t feeling it.

As we wrap up this version of SweatClub I hope you take these lessons with you for whatever gym / health / exercise experience is next. 💗

Community is more important than ever right now. If you can’t find one for you, make a space for what you’re looking for. I promise the right people will come 💗🪩

Pretty much anything can be an excuse to get together - watch parties, workouts, walks, volunteering, crafting, dinner parties, book club, game nights. Find something you’re a fan of and invite people!

Only one left - what do you think it is?!

Once you start to break away from weight loss and diet culture being tied to health, you can find other, sometimes more accessible ways to take care of yourself when exercise feels too hard.

For example these things have been tied to improved health outcomes:
- crafting
- reading for pleasure
- a good, quality sleep routine
- having a nurturing community / social circle

It’s frustrating to see weight and being skinny as THE indicators for health when I know many of us at our thinnest were arguably not our healthiest.

What other ways can you find to stop and think, “im taking care of myself by doing this?”

love you 😘

When you’re out of your routine or don’t have a plan with you, reach for this workout structure. Works for body weight, at home, an unfamiliar gym, a limited schedule and more!

Pick one move from each of the following categories and run through the circuit 1-4 times depending on your weights available.

Squat
Hinge
Push
Pull
Carry

You’ve got a complete, all muscle groups, full body workout in this formula. Save it, use it when you need to!

If youre trying to make exercise a habit that sticks, it’s important to focus more on the actions than the outcome. This can also help you break free of the exercise is for weight loss mindset that’s been drilled into us since the 90s.

For example, I know that most of the time I will lift at least 3 times per week because I have bought into the importance of that for health over the importance my scale weight.

Instead of focusing on the scale, focus on how many lifts you get in per week.

Instead of saying I want to bench over 100 pounds, focus on weekly progressive overload.

Instead of focusing on clothing sizes, focus on how many mornings a week you can take a walk.

The outcome helps determine the action but stay more focused on the action than the outcome during the process. 💗

Fully stepping into being a Swiftie led to so many community events - trivia workouts, friendship bracelet making, eras tour watch parties, album release listening parties and endless joy shared.

The same can be said for the romantasy genre of books. Once a few of us had read them and raved about them, whole classes were reading them and discussing.

I hope you continue to find things that bring you joy, and attend events surrounding these things. Especially if they are “silly girl hobbies”. Lean all the way in. Don’t let the patriarchy belittle feminine joys ✨

There’s a good chance you’ll find your people there.

If you want to be in the gym, you deserve to be in the gym. Thats all it takes. You deserve to be there even if you’ve never worked out before. Even if you’ve been out of the gym for weeks or months for injury or illness. even if you need modifications or extra rest. Even if you are learning and aren’t sure what to do. Even if you’re a woman or minority. Even if you’re pregnant. Even if you’re just walking on the treadmill. Even if you’re just using the lightest weights. If you want to be there, and want to learn, you deserve to be. Don’t let anyone convince you otherwise. And if you’ve had a poor experience at one gym, I promise you there are neighborhood gyms that will help you feel welcome. Here are some of our faves in Tulsa:



(not in Tulsa but OK!)

We talked about this one so much that I feel pretty sure we’re all walking away with this knowledge. And still, a few reminders about this lesson:

1. BMI and weight are not the sole indicators (or even good indicators) of health. What is? Blood work would be the best indicator and then specifically from there it depends on which marker of health you’re looking for. It is entirely possible to be overweight / obese on the BMI scale and have perfectly healthy insulin, cholesterol, BP, etc.

2. I hope you carry this lesson as a reminder to yourself for yourself and also a reminder about looking at others and judging their fitness levels just on appearance.

3. Stigmas like these assumptions can lead to actual health harm in doctors’ offices by having the first step of action be to lose weight - when maybe that is not actually cause of the problem. Be aware of this for yourself and for others.

4. Tied into this lesson is that weight loss is not always healthy and so don’t assume someone who has lost weight wants to be complimented on it. It could be a reaction to stress or grief or illness. So the safest bet is to not comment on bodies at all.
💗

I truly hope we’ve helped you understand the value and importance of strength training and building muscle. Muscle mass is protective in so many ways as we age and the only way to get more is to lift heavy s**t and eat enough to support muscle growth.

I also hope we’ve taught you that if strength training isn’t right for you in this moment - that any type of exercise you look forward to is beneficial for your health. You never know where one type of body movement may lead and even if water aerobics never leads you to strength training, there is massive benefit to regular movement you enjoy.

Don’t let the “science says X time of day is best” or “X is the most important kind of exercise you can do” lead you to think that what you are choosing or what you love is worthless or a waste of time. It’s not! Do it!

In no particular order I’ve come up with a list of ten things that I hope SweatClub has taught you over the years. Whether it’s from being in our physical space, subscribing to our email list or following us here on Instagram, I hope you take these lessons with you as we part 💗

10. There are many reasons to workout, weight loss does not have to be one.

To me, this is the core of what SweatClub became. When I started in this field, weight loss was the primary reason people came to me to start a routine . It’s been so healing to help you find other reasons to move your bodies. Training for races, improving your health, clearing your head, being with friends, keeping up with your kids, dealing with *gestures broadly*, staying alive, easing getting older and on and on.

These ten lessons are from my point of view, id also love to hear what lessons impacted you the most.

💗 Sprenk

There’s not any easy way to break this, So here it goes: I have decided to close the gym. It’s something I have wrestled with since fall of 2023, but was always able to find ways to keep us chugging along. I am so grateful to Emily, Lillian, Becky and Lillie who helped to keep us going at least a year longer than I would have thought possible. And to all of you who talked us up at Trader Joe’s, brought your friends, dispersed our postcards in the community and shared endlessly on social media. But, I just don’t have it in me anymore. I have tears in my eyes as I write this, and want you to know whatever emotion you might also be feeling, is completely valid.

What started out as a small solo venture grew organically into something much bigger and brighter than I could have ever imagined. I love the special place that SweatClub transformed into because of Sweaties like you and I know that if we could survive on my and your will to make it work, we would. SweatClub is the proudest thing I have done in my life.

Here’s the plan: we will kick off our final 6-week cycle with our usual small group schedule the week of January 5. This will make SweatClub’s last day February 15. I have taken membership sign up links down off of the website so that we can put all our focus and joy on YOU current members but if you have been a member before and would like to come back for one last round, we will gladly take you!

I will tell you I have no plans for anything being next for me, but I do know that after 15 years of solo biz ownership in various forms, I need a break from the weight of being in charge of a business. I know so many of you are consistent gym-goers because of the fun and safe environment the coaches and members provide. I will help how I can over the next several weeks to facilitate you continuing to be the type of person who goes to the gym! I will be sure to communicate any other updates as they happen.

I want this ending to be a joyous celebration of this incredible community and I am really looking forward to going out strong and sweaty with you.