Ethos Fitness

Fitness is complicated, and hard - and there is so much terrible information out there. Nutrition is the same...and I've been kind of a lazy, chef/nutritionist.
For a while, it's been "hit your protien macro, avoid processed garbage, limit liquid calories". Which is fine, if vague... so I'm working on a cookbook of meal prep recipes. Anyone want to guinea pig for me?

(Here is a jasmine rice puding with a little Greek Yoghurt and chopped almonds that hits about 26 grams of protien per serving.)

It's Michael Bertholf 's birthday today, so we celebrated in the traditional Ethos way. (Lifting heavy stuff, sweating, and complaining about the workout.)

These two are a stellar example of the fact that getting older doesn't mandate getting weaker... and the couple that lifts together, stays together!

(I know Michael wasn't ready in the first pic, but Suzanne Bertholf 's arm looked too good not to post.)

If you see Michael, give him a high five! He's awesome and deserves it.

It's Monday! Grab on to your week with the same enthusiasm Koa grabs his alligator!

In case you forgot, you're awesome, and you're going to kick ass today!

(If you're not in the gym to hear my rabid positivity this morning, this will have to do! )

Today is a great day! Please join me in wishing Suzie the Happiest of birthdays! Suzy came into the gym after a knee replacement surgery, and has been smashing stereotypes, working hard, and lifting like a badass ever since. Her goal wasn't to lose pounds, or trim up... she always just wanted to be strong AF.

She's achieved that in so many ways. Have the happiest Birthday Suzy!

Summer is coming! Are you hitting your fitness goals? Do you have a plan in place?

Kara does, and she's deadlifting a 200lb kettlebell like it's nothing.

As the summer gets closer, we'll be doing lots of fun stuff at Ethos Fitness. Kids classes, group classes, workshops for mobility and lifting technique, etc, etc... (Also, the usual guided hikes, paddles, climbs, backpacking trips, mountain biking, and all the other fun stuff.)

So if you need more fitness or adventure in your life, in here to help! Reach out!

** I'm running a special on online training this summer, message me for details!

Hey! Happy Thanksgiving!

In the last year , I've watched you grow SO much stronger. Overcome challenges. Become more resilient, healthier, and happier. I've watched all you've overcome, all you've endured, and all you've accomplished. I'm proud of you beyond measure.

I'm so thankful to be part of your journey. Coach Koa and I are so honored and grateful to know you all.

As we reflect on gratitude today, I encourage you to take a moment and be thankful for YOU, for all you've accomplished, and for the opportunities you've made for yourself and your future. You've done the work, you've made the changes, and you deserve to enjoy it!

To all my Athletes, friends, and family; I hope today is the happiest Thanksgiving ever.

You've earned it.

Hey all my 7 am slot is open next week on Monday, Wednesday and Friday, so if you're looking for a little coaching or an initial assesment, it's a great time! Message me!

Also, I'll do group this Sunday at 10! RSVP or Koa will be sad!

Group class next weekend, Sunday 10/9 at 10!

No charge for clients, $10 for the rest of y'all. Body weight, kettlebells, dumbells, and the occasional steel mace. Possible brunch and or adventure after.

Rsvp!

Is there a better way to start a Sunday than a group workout at Ethos?

Maybe. But it's probably not legal, and Koa wouldn't approve .

Group classes are beginning again! Any fitness level, age, or species welcome! I'll keep times posted!

Hey all! It's been forever since I've done a group class! (Or posted anything on here in general.)

I was thinking Sunday at 10.

Who wants to lift stuff? Free for clients, 10 for everyone else. Barter, high fives, and positive thoughts accepted if money's tight.

Koa pic just for attention.

Does your trainer say encouraging things like "Great Job!", "You're awesome", and "Stop taking selfies with the dog and do 10 more reps!"?

If not, maybe you should stop by Ethos...

Some of the best fitness advice I can give has a absolutely nothing to do with the gym. If you want to be successful in your fitness journey, one of the MOST important things you can do is to cultivate active hobbies. Get outside. Hike. Run. Paddle. Ride. SOMETHING!

What we do in the gym is a means to an end - and it should always make what you do outside of the gym better. Life isn't a spectator sport folks, get out and enjoy it!

Adventures are on the Horizon... I'll be out of the gym until July 11th - but I'll have some workouts for you from distant shores! I'll answer messages as time/attention span/ schedule permit!

Being a Dad is a lot like working out. It's hard. It's exhausting. It prevents you from EVER sleeping in.

But at the end of the day, it's the best choice you can make... and it pays off in more ways than you'll ever know.

To all the great Dads loving, teaching, growing, and laughing with their kiddos - Happy Father's day.

We all have two lives.

The second begins when you realize you only have one.

Hey all - my Monday, Wednesday, Friday noon slot is open - and I don't have a waiting list!

So if you like lunch hour workouts, lifting stuff, and bad dad jokes, hit me up!

(Dad jokes can be disabled for an extra 10 bucks a session.)

I'll never be one of those trainers that screams No Excuses! Or Lift till it hurts!

But my friend Phyllis here came in on a walker and did a 1000+ rep full body workout. Suzy is recovering from surgery. Kaden is a TEENAGER, but still spent his Friday night working out with his family. 3 generations. 0 excuses.

See, there's no reason to coach negatively when surrounded by such overwhelming positivity. Me, I'd rather be inspired to push toward greatness than shamed toward mediocrity...

And my gym is positively filled with inspiration.

Hey all! I just made a new Instagram page to post at home workouts and fitness tips on - that's where I'll be posting your workouts while I'm not in the gym. So if you're a client , join up, and let's make it a little more interactive!

(Thanks to Beth and John for the name)

I'm terrible at marketing.

What if I just offered free puppy hugs with every workout?

(Alyssa did her workout first, I promise.)

Hey all! It's time to get some new Ethos gear. I'm going to get a pre-order together - this time around, the hoodies will be available in blue and grey, the bottom designs can be on a t-shirt or a tank top in black, red, or blue.

So, if you need clothes that tell the world how much you work out, and want to match my ensemble, send me a message!

All proceeds go to feeding Koa.

Are you prioritizing sleep? Leading a busy life, we often let a good night's sleep be the first thing to go by the wayside. I can sleep when I'm dead, right?

The truth of the matter is that your muscles build in the bedroom, not the gym. (It really is where the magic happens.) Sleep is the time that your body rebuilds itself, where all the effort you spend lifting really pays off. It has a huge impact on appetite, metabolic function, and body composition in general. If you're not sleeping well, you're not maximizing your time in the gym.

How's your sleep hygiene? Are you feeling rested? Strong? Make sure you're getting at least 7 hours!

Koa isn't being lazy - he's just chasing those gains.

This is my friend Jane. She just crushed a full body workout in her living room.

Here at Ethos, we believe that strength, mobility, and a pain free life are EVERYONE'S right. Can't make it into the gym? I'll come to you. Let's focus on solutions, not excuses.

I train competetive athletes. Kids in high school. People who can't get out of wheelchairs and people training for marathons.

Whever you are in your fitess journey, I might just be able to help.

Feel free to reach out.

Here at Ethos, we're grateful for a lot of things. Strength. Power. Mobility. Independence.

But at the end of the day, I'm most thankful for all of you. Every athlete that walks into Ethos brings something unique to our little gym, and you've all made it into what it is today.

So to all of you, thank you for showing up every day. Thanks for believing yourself enough to make a change. Thank you for helping me make a silly dream into a vocation. Thanks for pushing me to be better every day. Thank you for, well, being you.

Together, we move mountains.

Happy Thanksgiving from all of us.

Shameless self promotion Sunday! (Is that a thing? It should be! )

This is what happens when you put in the work. Goals get achieved. We work hard in the gym to make life outside of it better... and Alyssa is kicking ass on all fronts.

Screenshot because I couldn't figure out how to share.

It's that time of year - less sunlight, fewer outdoor activities, more stress... things can get overwhelming. Seasonal depression affects about 70 percent of Oregonians.

It's amazing how much your physical health can impact your mental health. Regular exercise can boost serotonin, endorphins, and other feel-good brain chemicals. In fact, exercise can treat mild to moderate depression as effectively as antidepressant medication.

So, as we head into the winter, are you taking good care of yourself? If you need help, that's what we are here for. Great workouts, and occasional puppy hugs.

Hi, and thanks for stopping by my page!

You'll notice that I don't use it much - it's just a few fun moments with my clients and some adorable pictures of Koa. I don't post technique videos, workouts, or dietary plans. I'm not a fitness influencer, and I'm not trying to be. I would much rather do that in person. (I'm old school like that. )

What I am is a strength coach, personal trainer, and nutritionist. I train in person, in a private facility. Your goals are my goals. Your victories are mine too.

So, I'm not going to post a video to show you how to get abs in 4 minutes a day, or try to sell you supplements. What I will do is teach you how to move well, lift hard, and have fun doing it.

I train individuals, duos, and groups up to 6. All modalities. Whatever you want to accomplish, and whomever you want to accomplish it with, I can help.

The first session and movement assesment is on me. No charge, no obligation. Send me a message, and we'll schedule it.

It'll be fun. I promise. It might just change your life.