Step One To A Healthier You

Lose Fat, Build Muscle, and Feel Good (Step 1 of 3)

It’s as simple as exercising, eating right, and living a healthy lifestyle.

(Click on the thumbnail above and download the high resolution graphic to fill in the details. )

This is the first is a three part series to help give you the knowledge to reach your goals.

Step 1: Training (exercise)

  • Move Everyday!
  • Weight Training
  • Move With Velocity

You don’t have to be a personal trainer or even step foot in the door of a gym to start getting the benefits moving more, doing body weight exercises, and running fast provides.

Stay tuned for steps two and three in the coming weeks.

Step 2: Nutrition (male and female)
Step 3: Lifestyle

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!


Group Fitness in Athens Ga

Feeling “Lazy” and Need Motivation?

This is the story of Kristen Peissig, member of the TFW fitness program at SBG Athens.
Training for Warriors Athens GA
Before joining SBG, Kristen had trouble motivating herself to work out.

Kristen says she has had some trouble managing her time. Faced with spare time, she preferred to take a nap or binge the latest show on Netflix. “Yet, somehow,” Kristen says, “any time I thought about exercising, I would tell myself that ‘I don’t have enough time to go to the gym.’” She has had success with dieting, but even at a weight she was happy with, she didn’t “feel very fit or healthy.”

Kristen first learned about SBG Athens when a friend invited her to one of the gym’s Women’s Self-Defense seminars. After spending some time at the seminar “it became very clear that the people [at SBG] knew what they were talking about.” Kristen realized that the coaches at SBG might be able to round out her fitness regimen. In addition to being happy with her weight, Kristen wanted to feel stronger, more in control, and better able to defend herself. Right after the first day of the seminar, she decided to commit to the SBG Athens tribe on a long-term basis.

She says that she appreciates that the gym offers multiple programs. Kristen wasn’t ready for martial arts, in her own words. “At the time, I felt like I needed to gain some strength through the TFW [Training for Warrior] program,” before moving into martial arts training. Before joining the gym, she couldn’t do a single push-up, chin-up, or bench more than the bar. Now, she does push-ups in sets of 15, does weighted chin-ups, and keeps adding pounds to her bench press. “These are things that I never imagined I would be strong enough to do, but it’s amazing the things you can accomplish when you put in the effort each week to attain your goals.”

Here are three tips that Kristen wants to share:

  1. 1. Don’t compare yourself to your teammates—it’s okay to not be able to lift as much as your teammates or run as fast. We’re here to cheer each other on in our own races to improve ourselves, and it’s perfectly fine to be at a completely different point in our race as our teammates. When you realize this, you can focus on how to improve yourself.
  2. Come to class and do your best—this one seems pretty self-explanatory. Show up to class as often as you can make it. Getting myself to the gym was the hardest part when I was first getting started with TFW because I am very good at convincing myself that I don’t have time or am too tired to go to the gym. But once I got myself in the habit of going to the gym 4-5 times a week, it became routine to the point where if I go more than 3 days without working out, I feel like something is missing. Even more than showing up, though, is actually giving your all to a workout. You’re only going to get out of a workout what you put into it. Focus on doing an exercise with proper form and push yourself to lift just a little heavier, and you’ll notice improvement much faster.
  3. Don’t worry about the number on the scale—focus on how you feel in your clothes, how you feel after completing a challenging workout, and how you’ve improved from the beginning to where you’re at in your race now. A number on the scale is just a number. It doesn’t show all the hard work it took to get you to the point where you are now.

Do you struggle with some of the same things with which Kristen 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!


Group Fitness in Athens Ga

Exercise Doesn’t Have To Be Scary.

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
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.

TFW Athens
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

TFW Athens

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:


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.

TFW Athens
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,

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!


Group Fitness in Athens Ga