This is the journey of Frances Byrd; student at Training for Warriors Athens
Life for Frances, before she started TFW Athens, was filled with fatigue, a lack of endurance, and chronic back pain.
Frances is a local artist that was struggling with fatigue, a lack of endurance and chronic back pain due to severe scoliosis. She was initially looking for a gym that had a kickboxing program. She was unhappy with her choices while living in Gwinnett, “all of the gyms in my area/price range were glam gyms.” She was turned off by the “dress to impress” women and “meatheads who were in the gym to show off.” The trainers cared more about the number of appointments they had rather than the quality of their coaching.
Upon moving closer to the Athens area she reached out to SBG and learned of TFW Athens. Since her time here she has found a significant increase in cardiovascular endurance, increased strength, and improved posture.
The thing that has impressed her most is how Coach Whitney worked with her to recognize her limitations due to her scoliosis. In the past lifting weights and working on core exercises caused her a lot of pain. The help from Coach Whitney, along with “listen[ing] to my body and make[ing] adjustments to movements when necessary to improve my workouts”, enabled her to work harder than ever before. This has led her to rarely have any back pain in or outside of the gym.
Here are the top three tips that helped Frances transform:
Increased water consumption
Increased fresh fruit and vegetable consumption
Listen to your body and work with your coaches to find solutions
Do you struggle with some of the same things with which Frances struggled? You CAN make that change and TRANSFORM your life also!
Do you want to learn how to drop 10-15 pounds?
Need help with your nutrition?
Looking to start a fitness program?
We have just the thing for you. Click the button below and learn more about our 28 Day Transformation Challenge today!
This is the first in a series of blogs devoted to individual members of our Tribe. They are sharing some of their history, both prior to and during their time at TFW Athens. They tell of struggles, fears, concerns, and questions about wanting more from life. There is a Hero’s Journey in all of them. They each recognize that which they are lacking, search for guidance, “Slay The Dragon”, and provide insights to others on a similar quest. It is our sincere hope that contained herein, you the reader see there is help for you within these walls. Join the fastest growing group fitness program in the world at TFW Athens and “Bring Out The Warrior Within!”
This is the journey of Tiffany Hope Rogers; student at Training for Warriors Athens
Life before she started training at TFW Athens was filled with depression, anxiety, and a lack of motivation.
She was enrolled at a “regular gym (machines and cardio)” the year prior to joining TFW. Suffering from headaches and constant fatigue, Tiffany decided she would “rather waste money monthly for the 12 month contract I signed than actually go to the gym”
Tiffany was looking to get in shape and practice a form of self care. “Trapped in an unhealthy relationship”, she was in need of self confidence and something to fill her time “with some form of positivity.” She started TFW through a 5 week trial program. She remembers her consultant, Ashley, being super motivational, and although she couldn’t perform the basic exercises “there was no shame at all.”
After her first class with the rest of the tribe her nervousness (to the point she though she would be sick) quickly faded. “The coaches were always so supportive and empowering. They know the right balance of encouraging someone to push harder and pushing someone to the point of being discouraged”; a difference she finds very important. Tiffany loves her fellow training partners and the judgement free environment. “I swear- somehow the gym does a good job of attracting good people.”
Although Tiffany has lost weight (and all while earning her Master’s and studying abroad) it is not the thing for which she is most focused. “I feel as though the most significant results I have had is feeling both mentally and physically stronger.” About a year and a half after entering TFW Athens she “felt so much better”. Although a combination of factors has led to her discontinuing both her anti-anxiety and anti-depression medications; she contributes a lot of that to going to the gym.
I think Tiffany does a great job below in explaining the power of TFW.
“I have gained a significant amount of confidence and self-worth- something not as easily numerically measured but so valuable to my everyday life. You start the program not being able to do an appropriate squat and then you hear your coach say your squat with a barbell on your back looks perfect and you say to yourself, “Okay…Now I am officially a badass.” How much weight did not really matter, there was no competition with anyone else besides myself, and then I just made the decision to feel awesome. I think actually being stronger helps too- I have had to move a couple times in a short period of time and having the ability to pack and move my stuff without completely tiring myself out was definitely a needed change.”
Her favorite part of TFW is that the gym is very holistic, family orientated, and community involved. She has been able to take both nutrition and self defense seminars. Additionally, she thinks it’s awesome that SBG (where TFW is located) takes the time to give back to the community in the form of: blood drives, toys for tots, food drives, road beautification, self defense seminars for children and women, and a 501(c)3 booster club to help youth students compete). “I think this alone is what sets SBG apart from other gym in Athens/Georgia.”
Here are the top three tips that helped Tiffany transform:
“Despite popular belief it is okay for women to……eat protein and lift heavy.
If you need to ask your team for help (for someone to run with you or give you extra encouragement) it is completely okay to ask. That is the point of having a tribe/familia (different terms have been used in this tip).
Sometimes the most important thing you can do for yourself is just make it through the door.”
Do you struggle with some of the same things with which Tiffany struggled? You CAN make that change and TRANSFORM your life also!
Do you want to learn how to drop 10-15 pounds?
Need help with your nutrition?
Looking to start a fitness program?
We have just the thing for you. Click the button below and learn more about our 28 Day Transformation Challenge today!
It is 100% easier to do nothing than it is to do something.
At SBG Athens, home of TFW Athens, one of the most important lessons we teach is that you must show up. We further teach that you must also then do something, and it must be pushing you in the direction of meeting your goals. As an example, if a person wants to lose weight, they likely need to show up at a fitness facility (or track, park, pool, etc.) and do something that raises their heart rate and causes a sweat. Showing up and eating a bag of potato chips while sitting on a bench might be antithetical to that goal. One of those things is much likelier to push you towards achieving success than the other. I’m hoping you know which one.
Many people know what they are supposed to do; but lack the motivation, discipline, or knowledge to do it on their own. That’s why a large percentage of gym members never actually use their membership (upwards of 67% according to statisticbrain.com).
An article in The Atlantic states the following:
Gyms make most of their money from two sorts of people: 1) Absentee members and 2) super-users who pay not only the monthly fee but also for the add-ons, like trainers and classes, all the way down to the whey smoothies.
“Commercial health clubs need about 10 times as many members as their facilities can handle, so designing them for athletes, or even aspiring athletes, makes no sense,” Men’s Journal explained in Everything You Know About Fitness Is a Lie.
This is why many people are turning towards group fitness programs (GFP) like Orange Theory Fitness (OTF) in Athens, GA; in lieu of working out on their own. But are all GFP the same? It is our contention they’re not all created equal; and therein lies the problem. How is one to know what is best, and what will get them not only to their immediate goals, but be viable over the long term?
In the beginning, just about any workout will get a person results. Especially if that person just got off the couch for the first time in years. Nevertheless, the answer lies in the program’s ability to create constant, progressive resistance, which will subsequently force adaptation and a change in body composition (reduced fat and increase in lean muscle mass).
This is why, at first, many people see results from the common GFP that includes aerobic/anaerobic conditioning coupled with bodyweight/light weight circuits at high rep ranges. There invariably comes a point though at which you cannot go any faster or do any more reps. Ever increasing volume (more reps achieved in a similar amount of time) has a deleterious effect. The unfortunate outcome in trying to do so, is often injury. There is also the scattershot approach to training (read: no thought given to proper programming) taken at gyms like OTF in Athens, GA.
Another piece often missing from these types of places is nutrition. An important adage at TFW Athens is, “You can’t out-exercise a bad diet.” It’s why we are constantly talking about eating healthy (that’s another very long article), eating enough (big caloric deficits can actually lead to loss of lean muscle and increased fat), and creating proper nutritional habits.
A normal person looking for a gym should have the following three goals (in no particular order):
Improved mobility: This is directly related to “quality of life.” Things like sitting down on the toilet and not needing someone to pick you up off the can. Your ability to bend over at the waist and pick a pencil off the floor. Lower chances of falling, and lowering your risk of injury.
Improved body composition: Don’t we all want to lose fat and gain muscle mass? The loss of muscle mass is known as aging.
Get stronger: Mark Ripitoe said, “Strong people are harder to kill than weak people, and more useful in general.” The longer we can remain stronger the better. This is as simple as being able to lift your grandkids or putting an item up on a shelf.
A properly designed fitness program will include methods to address these four areas: weight lifting, sprinting, metabolic conditioning, and nutrition. We might not all be athletes anymore, but shouldn’t we all want to look and move more like one? Athletes lift heavy weights and sprint. So should you.
Coach Rory
Do you want to learn how to drop 10-15 pounds?
Need help with your nutrition?
Looking to start a fitness program?
We have just the thing for you. Click the button below and learn more about our 28 Day Transformation Challenge today!
The Secret to Every Successful Diet And Fitness Program
Sometimes the big secret to doing something is just showing up. In this article from TFW Founder, Martin Rooney, he will help you overcome the possible fear and doubt you may currently have about joining an exercise and fitness program. Enjoy the article and I hope you find that which you should really be fearful.
People are naturally afraid of things like heights, snakes and spiders. Put most children and adults up on something really high or hand them a python and they will give you the same reaction.
Fortunately for you (unless you are a skydiver or collector of reptiles,) you probably don’t have to elicit these inborn fear responses very often.
Unfortunately for you, however, since there are centers of your brain always on the hunt for things of which to be afraid, when old fears start to disappear from your life, your brain is excellent at creating new ones.
I see this fear creation ability first hand at almost every gym I visit around the world.
Recently we held an orientation for the new members of our TFW program. I thought this hour-long event was to introduce and explain to the 25 new people about the program and how to best benefit from the training, but I was wrong.
TFW Athens 8 Week Challenge Orientation
Instead, I realized I had to remove the fear all of these people have about joining and participating in an exercise program.
How did I know?
Terror is easy to read on the faces of your audience when you are standing in front of them.
A new member of a fitness program is easy to spot. When the new members entered the building last night, I could immediately recognize most of them were anxious.
Unlike walking into a movie theater, restaurant, or mall for the first time, these people were downright apprehensive.
I was saddened when I saw this behavior, because I realized the current message about exercise being portrayed to people must be too “extreme,” “insane,” and “hardcore.”
Gone are the days that people gladly get a new pair of running shoes, an outfit and join the gym. Now people procrastinate searching the web about training only to get terrified and confused by the concept of having to go “Paleo” and the prospect of tearing off the palm of your hand after switching to “beast mode.”
To be clear, exercise is not scary. And at TFW we will prove it.
At TFW Athens Exercise is Fun
You see, sitting on the couch and eating fast food is scary.
Lifting a bar with weights off the floor while working out is not dangerous.
Lifting too much food to your mouth without working out is dangerous.
Running, jumping and sweating is not going to disable you. Cancer, diabetes and heart disease will disable you.
Click the image below to download the 10 Reasons Why Someone Should Drop 10 – 15 Pounds
Fitness is not the enemy here. Obesity (which can be the cause of all the other diseases I mentioned) is the enemy here and I want you to be more afraid of that.
During the evening, as I talked about the expectations for the program, I could see the fear start to melt away. The initial anxious scowls were turned into optimistic smiles.
But I had to wonder:
“What about all the people that didn’t come tonight because they were too afraid? What about the people around the world that walk up to a gym door, but can’t muster the courage to open it and walk in?”
That was the moment I knew I had to write this in hopes at least one reader is empowered to use the “Most Important Aspect of a Successful Fitness Program.”
The highlight of the orientation was not me presenting, but my wife and another TFW veteran named Michael sharing the results our program has produced for them. Both testimonials about how the program has helped them in terms of weight loss, muscle gain and the reduction of health risks was valuable, but each of them shared the secret to succeeding at anything:
YOU HAVE TO SHOW UP!
Michael let the group know he spends his days driving for work and had gained over 50 pounds. He knew he was eating the wrong things. He knew exercise was important. He heard it from both his doctor and his kids.
Notches on his belts his tailor was telling him too. But he said nothing happened until he committed and SHOWED UP the first day. My wife shared similar challenges and just the simple action of SHOWING UP wiped that fear away enough to let her get started.
Courage is not the absence of fear, but rather the assessment that something else is more important than fear.
Do any of these make you nervous about starting something new?
•Fear of Failure
•Fear of Change
•Fear of Injury
•Fear of Rejection
•Fear of Reality
If you are fearful about starting anything new like a fitness program, career choice, musical instrument or even writing a blog, the secret of SHOWING UP will make those nerves go away.
Action is the magical cure to your fears and you don’t need a prescription to get it. Action is where the fear ends and the excitement begins.
SHOW UP and you can no longer let the first step be what’s holding you back.
SHOW UP and your calling, art, passion becomes more believable.
SHOW UP and your potential will start to come through.
The first thing I did at the orientation was congratulate the attendees on his or her courage. When they looked back quizzically, I reminded them they had already taken the most courageous step: they SHOWED UP.
Now I am challenging you.
A warrior is defined as a fighter.
A warrior is also defined as being brave.
And bravery is not the absence of fear, it is SHOWING UP in spite of it.
Time to SHOW UP,
Martin
Do you want to learn how to drop 10-15 pounds?
Need help with your nutrition?
Looking to start a fitness program?
We have just the thing for you. Click the button below and learn more about our 28 Day Transformation Challenge today!
