What are the 5 Psychological Stages of Fitness?

When it comes to adopting a fitness routine, we all know it begins with a desire for change. Maybe you want to lose weight or would like to tone up or expect some health benefits. You can look at this as the first stage of your journey to a fitness plan.

But that’s not the only stage you go through. A lot happens along the way, from bumps in the road to moments that will excite you and inspire you to keep at it.

Having a better understanding of the psychological stages of fitness can help prepare you for getting through it successfully. If you know what to expect, you’re less likely to get discouraged. Because while an exercising plan is about physical activities and pushing yourself to do better, your mindset plays an important role as well.

What are the 5 Stages to Achieving Change?

Our mindset is what helps get us to the point where we feel the need to start exercising and working out regularly. Long commutes, busy workdays, and a lot going on at night mean we can easily find the reasons to make fitness a low priority. It’s only when we start complaining about something — our weight, a health issue, or even just a desire to stay fit like your friends are doing — that we act. Whatever the reason, we always arrive at that first stage: looking to change something about ourselves.

It’s about making a decision to get healthy or fit. If it sounds like something that might take just a few seconds, it’s usually a long process for many us, where we entertain the idea of getting in shape, then the motivation drops off, then we start the process again. The turning point comes when the rewards we’re looking for become the motivation to jump into it. And this is usually the phase where we fight off any lingering doubts about what it’s going to take to get there.

From there, most of us start moving through the next stages.

1.   Developing a Strategy

With your self-confidence increasing, you start developing a plan to accomplish your goals. Do you join a gym or settle for walks around your block? Should you start personal training or group training? This is the stage just before you begin working out.  And this is also the crucial point where you move past one of the top excuses for not working out, and that’s telling yourself “I don’t have the time” and begin reviewing your daily schedule.

But what’s most important here is that you conquered your doubts. You’re ready to roll.

2.   From Strategy to Action

This is the point where you actually start working out. Maybe you’ve finally joined a gym, and you’re showing up at 7 every morning. You’re probably aware of the “New Year’s Resolution” curse, of people who decide to start exercising once the new year rolls around, do it for a few weeks, and then find excuses to skip one day … then another ….

This is when you should keep on reminding yourself of the goal that brought you here in the first place, and how good it still sounds to eventually reach it.

3.   Maintaining Your New Routine

This is one of the most exciting stages — when you recognize that you’re sticking with it and it feels great knowing that. Maybe it’s been a month, and maybe it’s been six, but you’ve kept up your resolution and you’re feeling good about it.

A key here is not to get bored with your routine. This is a good point to set new workout goals, or to seek the advice of a personal trainer who can help ensure your goals are being met. This is also a smart time to join a group exercise class where you can not only work out but meet new people and find even more motivation to keep going.

4.   It Becomes a Permanent Daily Event

A truly exciting phase, it’s now become something you look forward to and those old doubts and excuses are gone. Chances are this is also the point where you begin to see results, which gives you even more motivation to stick with it. And this is also the stage where you realize the tools you armed yourself with — knowledge about the best ways to get fit, seeking the advice of a personal trainer and working out with friends and others — pays off. You start to realize you can do anything you set your mind to; it’s where mind and body connect. You’re developing a more positive attitude now, and it’s something you can apply to other aspects of your life, like work, school, personal relationships, etc.

5.   Never Quitting

The final stage is simple: you never quit. You recognize this is a long-term journey, and it doesn’t end the day you reach your initial weight or fitness goal. Fitness truly is a journey, and there’s likely never a final destination.

Schedule Your First Personal Coaching Session with RFT Coaching

Ready to begin your physical fitness goals? Schedule a personal coaching session today. At RFT Coaching, our certified personal trainers Matt and Jenny are committed to helping their clients achieve their best physical fitness.

If you’re ready to get started with a personal coach, call 801-685-6001 or contact us online today. We’re waiting for your call and can’t wait to meet you and help you succeed.

How to Find Your Personal Motivator to Achieve Your Fitness Goals

Some things are easier to find motivation for than others. Responding to an early morning alarm clock ring or heading out on job interviews can be easy for some, but a motivational chore for others. The same can be true when it comes to exercising.

While some people look forward to exercising, others need some extra psychological or motivational push to get them going. If you’re one of those struggling with your fitness motivation, how do you find ways to inspire yourself to keep going, to start feeling excited about what you’re trying to accomplish? Let’s take a look at some of the proven techniques for motivating even the most unresponsive among us to commit to their fitness goals.

Are You Truly Suffering from a Lack of Motivation?

Before we begin, let’s ask a question: what if some of these folks don’t actually suffer from a genuine lack of motivation? Motivation refers to having the ability to make a commitment to a solid exercise regimen, such as having:

  • Physical endurance
  • Daily stamina
  • High energy levels
  • The determination to accomplish your goals

Many of us have that but don’t often recognize it, because we take those attributes for granted. But think about your daily routine. If you have a rough commute to get through each day, you always find the motivation to endure it. If you love shopping and know your favorite shops will be crowded, you still find the motivation to brave the lines. The bottom line is the end result — succeeding at our careers or purchasing what we want — helps us find the motivation to do it.

So when it comes to your fitness goals, the first thing to think about is your mindset. For some, it can be difficult to find workout motivation if you don’t truly believe you’re going to accomplish anything or achieve success. If that’s you, then it’s important to remind yourself of what your goals are, whether it’s losing weight, getting more fit, or enhancing your health.

How Can You Get Motivated to Work Out?

While it’s easy to think about how great it would be to get in shape, the hard part is getting there, and it can take months before even the most vigorous workout really starts to show the results you were hoping for. That’s when the itch to start making excuses or putting it off gets loudest.

But that doesn’t mean it won’t be well worth it in the long run. Consider following these motivational tips:

1. Remind Yourself How Much You Want This

Want motivation? Keep thinking about the reward. If you truly want to be physically fit, don’t take no for an answer and remind yourself that you won’t be happy until you get there. If you can apply that same motivation to your career or your family, you can do it for your fitness goals as well.

2. Adopt Routines with Flexibility

If you’ve got a busy schedule and can’t always make it to the gym, don’t let that become an excuse for not exercising. Look for alternative workouts that are easy to do anywhere — at your gym, at home, or even in a hotel room during a business trip.

3. Exercise Any Time That Boredom Sets In

We all have times during the week when we start to feel bored, and it seems like we’re stuck in a rut looking for something to do. Use those times for exercise. That’s particularly true if you’re feeling fit and full of energy, and that’s why you’re suddenly looking for activity. Those are the perfect times to motivate yourself for your exercise plan.

4. Find Friends to Work Out With

A great way to find motivation is by exercising with others, especially friends you enjoy seeing on a daily basis. At that point, it becomes more than you exercising — it also becomes a way to socialize and even to expand your circle of friends. Even if you can’t always make it to a gym, find friends who have similar schedules and go biking together, play tennis, or find other fitness activities the two of you can enjoy together.

5. Stick With a Positive Attitude

Thinking positive is a great way to develop the motivation you need because staying positive allows you to keep focusing on your success. Positive thinking also allows you to find pleasure in your exercise plan and to feel more energized afterward.

Finding fitness inspiration can be challenging at first, but once you establish routines that work for you and shift your mindset, you can achieve anything you set out to do.

You can also challenge yourself with a fitness plan like the ones available at RFT Coaching. An experienced personal trainer can help you feel motivated to stick with your routines and to make sure your workouts are fun.

Schedule Your First Personal Coaching Session with RFT Coaching

Ready to begin your physical fitness goals? Then schedule your first personal coaching session today. At RFT Coaching, our certified personal trainers Matt and Jenny are committed to helping their clients achieve their best physical fitness.

If you’re ready to get started with a personal coach, call 801-685-6001 or contact us online today. We’re waiting for your call and can’t wait to meet you and help you succeed.

Top Ways to Stick to Your New Year’s Resolutions!

Most of us make resolutions every New Year’s Eve for things we’re determined to accomplish over the next 12 months. Some of them are easier to achieve than others, and we always run the risk of falling back into the old patterns we’d hoped to change. So how can you establish some new year’s resolutions — and stick to them?

There are plenty of ways to stay motivated about what you’re hoping to accomplish, and that’s particularly true if your goals are health and fitness related, and include losing weight, eating healthier food, or exercising more  Here are some top ways to remain committed to your new year’s resolutions and not abandon them when February rolls around.

How Do You Stick to Your New Year’s Resolutions?

If you ended 2019 saying things like “This year, I want to start exercising” or “This year, I plan to take better care of myself,” you deserve credit for making a commitment to some important long-term goals.

As an experienced personal trainer will tell you, getting more exercise, losing weight and eating a more healthful diet are common new year’s resolutions, but far too many flood the gym in January to turn those goals into a reality, only to insist they’ve gotten too busy to stick with it and fall back into their older patterns. How to avoid doing that won’t be easy if you have a busy work schedule, family at home to take care of, and your free time is at a minimum.

But that doesn’t make it impossible. First, remind yourself daily about the reasons you made those resolutions in the first place. Then consider the benefits of not rushing into too many sweeping goals all at once. Pace yourself. Set reasonable goals that might sound modest, but can genuinely lead to positive lifestyle changes. Setting smaller and more attainable goals makes it easier to reach what you’re striving for.

For example, let’s say your goal is to exercise more often. If you have a busy work schedule, don’t worry about struggling to get into the gym every day. Even scheduling a few sessions each week in the beginning is a very positive first step.

What Are Proven Ways to Keep Your Fitness Goals?

A smart rule of thumb is to change one behavior at a time. So for a healthier new year, here are some more tips.

  1. Do exercises that you enjoy. If there’s a sport you like — whether it’s tennis, lifting weights, or swimming — start there. If you love dancing, take a Zumba class. If you’re not sure what you enjoy, try a variety of activities until one of them clicks.
  2. Set milestones that are achievable. You don’t have to be overly ambitious. If you want to lose 20 pounds, this doesn’t have to be something you accomplish overnight. Establish a long-term plan for how to get there — just stick with it.
  3. Find others who share your goals. Finding people who also want to get into shape, exercise more and eat right can give you the motivation to keep going. And there’s no unspoken rule that you have to do it alone. If there’s a group class that looks fun, join in.
  4. Don’t get obsessed with time. You don’t have to do an hour or two at the gym every day to make a difference. If you only have a half hour available, fine, but use it effectively by exercising rather than, say, watching TV on the couch.
  5. Don’t fault yourself for being nervous at first. Committing to something new isn’t easy, and a fear of failing will be there at first. That’s normal. Just keep reminding yourself of the ultimate benefit of sticking with it.

Why Finding a Personal Trainer Helps You  Achieve Your Goals

Most of all, ask for help. You don’t become a fitness expert overnight, so finding a personal trainer who can help you figure out which exercises will be most beneficial for your body is a smart way to get the results you want, and not get discouraged if you don’t see changes happen as quickly as you’d like.

Accepting help can also strengthen your resilience and and is less likely to leave you feeling overwhelmed or unable to meet your goals on your own. Professional help courtesy of a fitness trainer is a good place to start.

Signing up for a regular fitness plan is a terrific first step, and getting expert advice from people who know how to deliver results is a worthwhile investment.

Schedule Your First Personal Coaching Session with RFT Coaching

Ready to begin your physical fitness goals? Then it’s time to schedule your first personal coaching session today. At RFT Coaching, our certified personal trainers Matt and Jenny are committed to helping their clients achieve their best physical fitness.

If you’re ready to get started with a personal coach, call 801-685-6001 or contact us online today. We’re waiting for your call and can’t wait to meet you and help you succeed.


Understanding Muscle Strength and Endurance

If you’re getting serious about starting an exercise plan, you might be considering cardio, aerobics or maybe a class like yoga or Zumba. Those are all popular forms of exercise and fitness. But have you thought about how you can enhance your fitness goals through muscle strength and endurance training? 

You might be thinking that’s not for you — you know, muscle work is all about gigantic bodybuilders lifting hundreds of pounds and bulging out of their t-shirts. That’s true for some, but not everybody who starts a fitness plan focused around building muscle strength is looking for colossal abs. In fact, studies indicate that strength training can offer the average person lots of health benefits in their daily lives, and this isn’t about being a committed bodybuilder. 

So, what are some smart reasons to consider a strength training plan?

What Are Some Benefits of Muscle Strength and Endurance Training?

More and more fitness experts recommend that people incorporate weights into their workout routine, from kettlebells to dumbbells. The benefits of doing so, they agree, include:

A Great Way to Burn Body Fat

Studies show that while cardio can be a great fat burner, you stop the burning once you jump off the treadmill. Lifting weights, on the other hand, enables you to keep burning fat all day because lifting weights also increases your lean body mass.

Getting to a More Defined Look

Any man or woman who wants more definition has the option of lifting more and heavier weights to get there. Lifting heavier has been shown to be particularly effective in helping women get more defined.

Weights Help Build New Bones

Lifting weights is a good way to fight Osteoporosis, the disease that reduces the density and quality of bone, making them fragile and more at risk of fracture. Research shows that lifting weights over time helps you maintain bone mass and even build new bone.

Weights are Great for Burning Calories

It isn’t just body fat that takes a beating while lifting weights; studies also show that women who did weight training burned an average of 100 more calories during the 24 hours after their training session ended than ones who relied solely on cardio.

Why Is Muscle Endurance Important in Fitness Plans?

As beneficial as cardio-focused classes are, everyone needs muscular endurance and strength in their day-to-day life. There’s a difference between the two.  

You need muscle endurance for something more than a bulked-up body because it plays a critical role in your day-to-day activities. Doing work around your house or yard, playing with your kids, walking, carrying items like groceries, and being out and active with your friends are all activities that get a benefit from muscule endurance. It prevents fatigue from setting in and enables you to withstand more physical activity while using less energy. Simply put, the more endurance you have, the longer the distance you can go. That improves your muscles’ capabilities to support your daily activities.  

Endurance training measures the amount of time an activity can be performed and increases your stamina, giving you a boost in all your recreational activities. Lifting lighter weights for a higher number of reps can be a successful way to boost endurance and improve how your body feels. Once you’ve tried lifting weights over a period of time, see if you can now spend a longer period of time on the treadmill. If you can, that means your endurance is headed in the right direction. 

Why is Muscle Strength Important to your Health?

Think of endurance as being about how long your muscles can perform. Then think of muscular strength as how hard you’re able to perform. While lighter weights are ideal for endurance workouts, lifting heavier weights for only a few reps helps build strength. Doing that offers you many advantages. It helps you fight bone loss, prevent injuries, and has been shown to reduce your risk of cancer. And the more muscle you add, the more calories your body will burn over the course of the day. Think of it as burning extra calories with no extra effort.

What the Best Way to Understand Muscle Strength and Endurance?

There are different ways to improve muscular strength and endurance, and a gym with fitness coaches on staff can help direct you to the most effective ways to do strength and weight training or weight lifting, using equipment like medicine balls or weight machines. It’s important to use the right techniques, which is why personal coaching sessions are so beneficial. 

Private personal coaching sessions can be the ideal launching point for anyone with a physical fitness goal, including those ready to explore how muscle strength and endurance can help them.

Schedule a Personal Coaching Session with RFT Coaching

If you’re ready to start taking advantage of all that muscle strength and endurance training can do for you, it’s time to schedule your first personal coaching session today. At RFT Coaching, our certified personal trainers Matt and Jenny are committed to helping their clients achieve their best physical fitness. Matt’s and Crhis’s background in team sports and endurance give them a unique point of view as personal coaches and help them create personal fitness plans that actually work.

If you’re ready to get started with a personal coach, call 801-685-6001 or contact us online today. We’re waiting for your call and can’t wait to meet you and help you succeed.

What You Should Know Before Working with a Personal Coach

If you’ve decided it’s time to start a regular exercise routine that boosts your health and overall fitness, chances are you’re struggling with all that “choices” stuff — you know, like which gym to go to, what kind of exercises you should do, and what will get you the best results?

Decisions, decisions. It’s safe to say your first decision was the most critical: to definitely launch a fitness plan and stick with it. It’s also important to know that you don’t have to do this alone. You can get the assistance of a professional fitness trainer who can provide the guidance you need to maximize your workout.

If you’re new to the fitness world, you might be wondering if working with a personal coach truly does help consumers achieve their health and fitness goals? Those in the fitness industry would answer that question with a resounding “yes!” and they can point to the many instances of people they’ve helped meet their long-term fitness goals. An experienced coach can tell you which of your fitness goals are most readily attainable, and how best to get there. But what should you know before you select a personal coach? Let’s explore that question.

Why You Should Check Each Coach’s Credentials

Evaluating a fitness coach works much the same way as evaluating a financial advisor, gardener, plumber or any other service provider: check their credentials and their track record first. 

Find out if they’re certified. Certifications are an important first step since being accredited by an organization like the American Council on Exercise or the National Academy of Sports Medicine is a sign they have the right training for this position. 

But more importantly, consider their references. Do they have testimonials on their website from satisfied clients? It’s fine to ask the fitness trainer you’re interviewing to provide personal references as well. Someone who gets raves from past clients is in a much better position to demonstrate they’ve delivered positive outcomes through their training.

How to Define Your Goals to a Fitness Coach

If you’re among those who long to get fit but are not sure how you’re not alone. Virtually no one wakes up in the morning knowing everything about fitness, which is why instead of puttering around at your gym aimlessly you should consider the expertise that a fitness trainer offers. A personal trainer is all about helping you and you alone get into shape, using a  personalized approach, and they can help give you the motivation to keep going.

But before you ask a fitness coach to design your training plan, it’s important to be certain you fully understand what your fitness goals are. Are you looking to lose weight? Develop upper body strength? Booster your muscles? 

If you know what you want to accomplish, an experienced trainer is going to know how to push you to your full potential. That’s another key aspect of finding the right personal trainer: being able to identify their area of expertise to be certain it matches your own goals. The right personal trainer should also be able to encourage you so you don’t end up in the position of hating everything you’re doing in your workout.

Look for a Personality Match in a Fitness Coach

When you interview a fitness coach, ask yourself if you enjoyed talking to them. Did you get a sense that you’d enjoy working with this individual on a regular basis? Finding a personality that’s compatible with yours may ensure your workout sessions are successful. The more comfortable you are with your personal trainer, the more likely they’ll help you meet your goals.  

It all depends on what you’re looking for. Some people might be drawn to a coach who is a good communicator and easy to talk to, while others might be looking for a drill sergeant type who makes certain they’re pushing themselves to the limits. Everyone is different. The best trainers listen to what the client says, understand what they’re trying to accomplish, and give them the quickest route to getting there.

Find Out if Your Fitness Coach Meets Your Schedule

Another important consideration: if you have a busy schedule, you need to know how accessible they are. Is your fitness trainer available on the days and times that match your schedule? If you need to change your dates and times, can they easily accommodate you?

A good place to start is knowing whether your fitness coach is easy to reach by phone or email if you have questions or need to discuss your fitness plan. If they take days to return your calls, that’s a red flag.

Signing up for a regular fitness plan is a terrific first step, and getting expert advice from people who know how to deliver results is a worthwhile investment. You can only make the most of that investment, however, if you can incorporate it into your routine. 

Schedule Your First Personal Coaching Session with RFT Coaching

Ready to crush your physical fitness goals? If so, it’s time to schedule your first personal coaching session today. At RFT Coaching, our certified personal trainers Matt and Jenny are committed to helping their clients achieve their best physical fitness. 

If you’re ready to get started with a personal coach, call 801-685-6001 or contact us online today. We’re waiting for your call and can’t wait to meet you and help you succeed.

Tips for Making Fitness a Priority in Your Life

We’ve all been there.

Long, tiring workday. Heavy traffic on the commute home. When you finally get there, you just want to relax, unwind, and put another busy day behind you.

That’s what most of us want, for sure, but did you know there are more enjoyable, more productive and healthier ways to relax and unwind than flopping on the couch and watching TV?

Getting into a regular exercise routine is definitely one of them. Sure, exercise can sound like more work, but done right it can offer you an enormous amount of pleasure and will leave you feeling more vibrant while giving you more energy for the next busy day coming up. 

In fact, putting all the hectic aspects of the day behind you and just enjoying your exercise routine — done at your own pace, in a way that suits you — is going to become a far more effective way to reduce tension than simply grabbing the remote control.

If that isn’t motivation enough, here are some tips for ways to make fitness a priority in your life — and to enjoy your path to getting there.

Start your Fitness Goals With the Right Attitude

 First, set the controls on your attitude about exercising by following these two simple rules:

  1. It’s not a chore or something that makes you groan as you pull into the gym parking lot
  2. Don’t put it on the To-Do list that you mostly ignore

Turning exercising and a fitness plan into a daily routine is something you’re going to find rewarding and invigorating. If exercising doesn’t sound like a way to relax, well, give it a try first before you jump to that conclusion. Taking care of yourself means staying fit, maintaining your health, and most importantly, finding ways to eliminate the tensions and stresses that build up. Welcome to the benefits of a solid fitness program. Even if you have a long workday or bumper-to-bumper commute, making exercising a priority is going to benefit you in the short run, and definitely over the long haul as well.

Another attitude adjustment that you definitely want to make: don’t get hung up on seeing instant results. Don’t expect major changes overnight. Your body has to adjust to the routine, just as you do. 

Don’t Rush Into a Fitness Routine, but Start Slow

The easiest way to become frustrated with a new workout routine is to rush into it and try to accomplish too much. Nobody becomes a veteran marathon athlete overnight. Start out slow, and discover what it is that you enjoy doing, whether it’s preparing for the next big race or scaling the next peak. 

Setting your goals too high is also a surefire way to burn out, so when you’re starting a new routine, set reasonable goals that are easier to accomplish — and build upon them more gradually. 

Look for Friends to Exercise With  

A great way to turn a fitness goal from a temporary fad to a daily commitment is to find friends to exercise with, or make friends with the folks attending your gym on the same days and times as you. Adding a social aspect to fitness can make it something you’ll look forward to rather than something you feel obligated to do. Exercising with friends is also a great way to encourage one another to keep going.

You can make lots of new friends at RFT Coaching, who are all motivated to become fitter, healthier versions of themselves. Being around driven people with clear fitness goals can make it easier to stick to your own resolutions.

Find Days and Times that Work for You in a Fitness Plan

The smartest approach to establishing a successful fitness plan is to make a commitment to doing it every day. You’re going to start seeing better results when you do that, and you’re less likely to feel sluggish or struggle to get back into the routine if you don’t skip days during the week.

The next step is to designate times that work for you. Some people jump out of bed early and head right for the gym since they have the most energy in the morning. Those who are not morning people prefer to go right after work and let all the stress from the office and commute dissipate as they start their workout. And still others prefer to spend their lunch-hour building up a sweat. Everyone is different.

If you start going in the morning and find you have early morning business meetings to attend every Thursday, try to go later in the day to stick to your routine. Make this something you look forward to every day.

The bottom line: a daily commitment helps you avoid procrastinating. And you can find additional motivation by recognizing how important your health is — not just to you, but your family as well. Then enjoy the feeling of being refreshed, invigorated and happy with your decision.

And never give up. Sure, you’ll have the occasional lazy days or times when your work schedule gets out of control. But within just a few months, you’re going to start seeing the changes, and you’re going to feel the difference in your energy levels and reduced stress almost immediately. 

Sign Up for Group Fitness Classes at RFT Coaching

AT RFT Coaching we offer a variety of group fitness classes for people of all skill levels. Some of our most popular classes include OCR Training and Mountain Fitness among many others. If you’re ready to get started on your physical fitness goals and want to have fun while doing it, you can come into RFT Coaching and try a class for yourself. 

All our group fitness coaches are trained to provide you with the best physical fitness instruction available in Salt Lake City. They have diverse backgrounds in team sports, endurance sports, and military training.

To begin a free three day trial of a group fitness class, call our office at 801-685-6001 or contact us online today. We can’t wait to meet you!

How Working Out In Groups Could Be Better For You

Have you ever set a physical fitness goal and had a hard time achieving it? Maybe you wanted to go to the gym three times a week or do a home workout every morning but just couldn’t find the motivation. If that scenario sounds familiar, maybe the issue was with the type of workouts you were engaging in — and doing it alone.

A recent study showed that group workouts vs. working out alone provide numerous benefits for your mind and body. We’re going to take a look at those benefits and why choosing a group workout class might be the best choice for your physical fitness.

Working Out With Others Promotes Better Overall Health

In a world where so much of our time is spent glued to a screen, there’s a true value in spending time with others. According to a study conducted by The University of New England In Australia, those who worked out in groups over a 12-week period reported an improved mental, physical, and emotional state. Those who worked out alone only reported an improved physical state.

Can Group Workouts Provide Extra Motivation?

If you’re looking to improve your physical fitness, it’s important to put forth your best throughout your entire workout. Recent studies have shown that when you exercise with others, you’re motivated to work harder during workouts, to exercise for longer periods of time, and are more likely to try new things. All these factors help to promote your overall fitness.

Can Workouts With Friends Lower Your Stress?

Less stress and an improved mental state are often a goal of people who engage in workouts. In the same study mentioned above, the individuals who participated in group fitness classes reported a 26.2% drop in perceived stress levels and a 12.6% increase in their perceived mental state. The individuals who engaged in workouts alone did not report any substantial changes in mental state.

When you’re working to achieve a fitness goal, whether it’s training for an obstacle course race or improving your health, it’s important to have fun. Remember, a fun workout regimen is a sustainable one!

Sign Up For Group Fitness Classes at RFT Coaching

AT RFT Coaching we offer a variety of group fitness classes for people of all skill levels. Some of our most popular classes include OCR Training and Mountain Fitness among many others. If you’re ready to get started on your physical fitness goals and want to have fun while doing it, you can come into RFT Coaching and try a class for yourself.

All our group fitness coaches are trained to provide you with the best physical fitness instruction available in Salt Lake City. They have diverse backgrounds in team sports, endurance sports, and military training.

To begin a free three day trial of a group fitness class, call our office at 801-685-6001 or contact us online today. We can’t wait to meet you!

The Top 5 Benefits of Strength Training

When you’re working out, there’s no doubt about it – strength matters. When your body is strong, there’s no limit to what you can do. That’s why strength and conditioning courses are the ideal foundation for building a fitness routine. Here, we’re going to take a look at the top 5 benefits of strength training and why enrolling in a group fitness class is one of the best decisions you can make for your physical health.

How Strength Training Improves Physical Fitness

Strength training is specifically designed to improve your overall physical fitness. Each workout consists of a variety of activities that target multiple areas of your body. One of the main areas that strength training improves is your core. Improved core strength makes it possible for you to build and tone muscles in other areas of your body and improve your physical fitness.

Can Strength Training Reduce the Risk of Injury?

While participating in a physical workout class or working toward a physical fitness goal, there are multiple instances when an injury could occur. By creating a foundation of physical strength through strength training, you increase the strength of your bones and muscles. When your bones and muscles are strong, they’re less likely to get injured. 

How Can Strength Training Increase Flexibility?

Flexibility is essential to achieving top physical fitness goals. When you target different areas of your body during strength training, the flexibility of your core muscle group improves, making it easier to perform a variety of physical activities. Flexibility also improves your posture and mobility and helps you achieve a better physical appearance.

How Strength Training Promotes Body Health

If you want to improve your physical body, you have to improve your health as well. Eating healthy, well-rounded meals is key to your health. However, strength training helps as well by improving your metabolism and making it easier for your body to digest food. Furthermore, when your body is in top physical condition, it’s better prepared to fight off germs and viruses that can bring you down.

Ways that Strength Training Boosts Your Mood

There’s nothing better for your body than being in a good mood. Strength training provides your body with the exercise it needs to kick up the production of endorphins that boost happiness and help relieve anxiety. Being in a better mood helps you make better food choices and gives you the energy you need to achieve all of your fitness goals.

Enroll in a Team Strength Training and Conditioning Course Near You

If you’re ready to experience the best physical fitness of your life, it’s time to enroll in a strength and conditioning group class at RFT Coaching. We offer a variety of group classes and access to personal coaches who are dedicated to providing you with the support you need. The staff at RFT Coaching have backgrounds in team sports, endurance sports, and the military.

To get started on your physical fitness goals, call 801-685-6001 or contact us online to reserve a spot in one of our popular strength and conditioning courses.

Top Tips For Boosting Your Endurance

When it comes to achieving big fitness goals, endurance plays a key role. In the physical fitness world, endurance is how well you can endure both cardiovascular and physical strain. Improving your endurance allows you to work longer and harder to improve your body. Therefore, whether you’re training for an obstacle course race, training to break a record, or training to become a better athlete, endurance is your friend. To boost your endurance so you can become the best version of yourself, take a look at these three tips!

How Can You Create A Strong Foundation of Strength?

To achieve top endurance, foundational strength is essential. Foundational muscle groups include your core, legs, arms, and cardiovascular system. The best way to build strong core muscles is through strength training. Group fitness classes and personal coaching are both ideal ways to gain a strong foundation of strength.

What Are the Best Ways to Engage In Active Recovery?

All workout plans have days and periods for recovery. The key to building endurance is to take advantage of those periods by engaging in active recovery. Instead of taking entire days off, take a recovery day to engage in yoga or stretching exercises. Likewise, between high-intensity sprints, take a light jog instead of sitting down to rest. Keeping your muscles in similar motion throughout recovery times will help you build endurance.  

How to Maintain Variety In Your Workout

Doing the same workout over and over again will not help you build endurance. To build endurance you must engage your body in a variety of physical activities. Many personal coaches recommend combining strength training, cardiovascular workouts, and HIIT workouts to create a well-rounded physical activity plan that works to build endurance. 

Build Power

A key to endurance is creating power behind your movement. Plyometrics are an ideal way to build powerful muscles. Examples of plyometric exercises include:

  • Jumping rope
  • Box jumps
  • Skipping
  • Hopping
  • Lunges
  • Jump squats 

Incorporating these activities into your workouts will help your muscles become familiar with impact and be able to endure longer and harder physical activity.


Last, to build endurance you must commit to your physical routine. Skipped workouts or workouts where you do not give it your all do little to increase what you’re able to endure. If you want to be the best physical version of yourself, you must commit to becoming that person – no excuses. Find ways to keep yourself motivated such as reading books, following fitness blogs, or keeping an activity tracker. 

Enroll at RFT Coaching to Improve Your Endurance

If you’re ready to commit to your physical goals and build your endurance, then it’s time to enroll at RFT Coaching. We offer a variety of team strength and conditioning classes as well as OCR Training, Mountain Fitness, and Personal Coaching. To improve your endurance, we highly recommend personal coaching sessions. Our founder, Chris Judy, has a background in endurance sports and will work alongside you to create a one-of-a-kind fitness plan that engages your core muscles and builds endurance. 

To schedule your first personal coaching session, call us at 801-685-6001 or contact us online today.

Same Training Road, Just a Different Point

I had a recent run in this last week, one that doesn’t happen very often in our facilities, but one I suspect happens to a lot of gyms all over the country. I don’t know if it’s a new trend brought on by society’s level of intolerance, or maybe people are just more outspoken with opinions now than they were. Either way it gave me pause. As a coach and a health professional I have to ask, when did it become ok to judge people who need (or want) to lose weight and are doing the things needed to make that happen? Shouldn’t we be cheering them on and encouraging them rather than putting them down and labeling them?

Hard training will be different for everyone. 10 years ago, for me, it was 8 hour training rides in the mountains with 60 min tempo efforts up the canyons in Salt Lake. I’m pretty sure that would put most people in a body bag. At RFT Coaching, we train hard, very hard, but that should never mean we are unwelcoming toward the new and uninitiated. And we extend that to people who are brand new and going to another gym. Believe me, they will hit plateaus and start looking for the next step eventually, and we will be there when they are ready. But in the mean time, let’s congratulate them on taking that step, not tear them down for where they are currently. Humans can change physically, pretty easily actually, it’s our way of thinking and our opinions that may really need to be shifted and trained out of us and this can be a harder process.

As coaches, we want to help you get better than you were yesterday, nothing more, nothing less. As fellow athletes in our facilities, you have an obligation to welcome new members, be encouraging, and help them along (you were there not that long ago, remember?).

We said from the beginning our gym is a tool to get better, not a competition. As long as you do the work for the time we set and put in effort you will get results. We don’t care what you look like, how good or bad you move right now, who you sleep with, vote for, pray to, do for a living, or where you come from. Pay the iron price when you come in, work hard, and you will always have a home here.

Aspera Non Spernit

Coach Chris

Setting Priorities

What if you knew that by doing one thing a day you would be more productive at work, calmer in the face of adversity, happier with your family, and have more energy for your other daily tasks? Would you take that time out of your schedule to do it, if it guaranteed results like that?

We’ve all heard it, we’ve probably even said it ourselves….the dreaded “I’m too busy for ‘x'”. This is something we as coaches hear all the time when we ask people what’s been holding them back from achieving their goals. I’m going to tell you a secret though, it’s not a time issue, it’s a priorities issue. All of us have 24 hours in a day, we prioritize what we want to do, suffer through what we have to do, and put off what we don’t want to do.

Humans are fantastic animals. We have this capability to think in a logical manner and to create timelines. This allows us to complete complex tasks efficiently and to learn how to do even more complex tasks. But here’s the other side to that coin, it also allows us to make excuses. Since we don’t only live in this moment, but can imagine and plan future tasks, we sometimes get lost and bogged down in those future tasks and ignore the immediate. This results in putting off the less fun tasks for something that may seem more important, even if it’s something that could wait, but isn’t as painful.

Fitness and training is one of these things that gets put off for many people. As adults we have been conditioned to think of training as another thing we have do during the day. And since training isn’t always enjoyable, it gets put into the category of ‘need to do, but I don’t really want to’. But, here’s the rub, we should be making fitness a priority. A study that was conducted by the University of New England, Australia found that after only 4 weeks of resistance and cardiovascular training there was a marked decrease in psychological distress, perceived day to day stress, and emotional exhaustion. It also saw an increase in well being and personal accomplishment (Brettwood 2015). Now while this study applied to office workers, there’s a good likelihood it will pass down to family as well since we all bring work stress home with us. This study was short, only 4 weeks, so imagine if we made this a lifetime change. How good of a family life, work life, and friendships do you think you could have if it became a priority?

For those of you who have families or careers (so all of you) let me ask you something. You don’t need to answer me, but just think about it. When was the last time you did something for yourself?

The most selfless thing you can do is take care of yourself first. I know that’s not a popular opinion. We have spent years being told that parents should give everything to their families. Or we’ve had bosses that insist on working late, using you up until you’re just a shell of what you were. The truth is you can’t help anyone, be super productive, or enjoy life to the fullest if you’re not healthy first. Take that hour, unplug from your work, family, and social media. All of those will be there when you finish, and you will be calmer and able to enjoy these things more by taking that step back and doing something for you.

Make yourself a priority and you will be amazed at how things in your life improve.

See you in the gym! Aspera Non Spernit

– Coach Chris

  1. Bretland, Rachel Judith, & Thorsteinsson, Einar Baldvin. (2015). Reducing workplace burnout: The    relative benefits of cardiovascular and resistance exercise. PeerJ, 3, E891.



Motivation Issues

Recently, I’ve had motivation issues, my wife has had motivation issues, some of our clients have had motivation issues. Motivation can be hard to come by, especially when things aren’t going the way you want. It’s hard to get up and train at 5 or 6 am. It’s hard to train after work, when it’s 95 degrees outside and you’ve had a rough day. It’s easy to stay home and sleep in. It’s easier to drive straight home, grab a drink and watch a television show on the couch. Life isn’t easy, adding a strict workout plan makes it harder. The workouts are hard, getting up is hard, having the energy every day to get yourself to the gym is hard. But that’s why you train. Because it’s hard, and you enjoy seeing just how far you can push yourself. It’s an awesome feeling lifting a weight that is the heaviest you have ever lifted in your life. It’s a good feeling to walk in and see a workout that just looks so brutal that for a split second you think about just going home. But you stay, you push through and you complete that workout.

Right now, I feel many of our athletes are struggling with motivation. Classes have been small, minus a few here and there. It’s even harder to get the energy to come to the gym when you know it’s going to be a small class and you may be suffering by yourself. What I have noticed is our biggest class right now, by far, is the OCR class. That’s because the Utah Spartan race is coming up in 2 weeks. They have a goal to complete that race to the best of their abilities, and that goal is coming up quick! Coming to the gym without a goal is just going through the motions. One of the first blogs we posted, talked about the difference between working out and training. I would highly recommend giving that and our blogs about goal setting a read. Changing your mindset is hard, you don’t go from being a home body who likes fast food to an avid gym goer with a healthy diet by just deciding one day you want to. You need to set goals, long term goals and short-term goals that lead you to the life and lifestyle you want. We as coaches at RFT cannot make them for you. We have goals for all of you as well. But we can’t make you come to the gym and lift the weights or work as hard as we want you to. Your goals will be the goals that drive you to do this. I would highly recommend you all have a serious sit down with yourself, especially if you’ve been lacking motivation, and ask yourself what it is you want. What do you hope to get out of your training? Part of our jobs as coaches is to help you with this. If you have a question about how to create a good goal, ask us. If you have a goal but aren’t quite sure how to get yourself there, ask us. You come to the gym for the workouts, the atmosphere and the coaching.  We can’t help you if you’re not in the gym. Everyone will have times they struggle to get into the gym, even your coaches. Find out your goals, make new goals constantly, and ask for help if you need or want it. That’s what we’re here for.


-Coach Matt

The Difference Between Our Mtn Fitness Program and Crossfit

This last week brought some new things to light, namely that our program is being confused for the largest trend to hit fitness in the last 20 years. The coaches here are RFT Coaching do not hate Crossfit, in fact I held a level 1 Crossfit coach certification for many years, and got started coaching out of a local box in Salt Lake City, UT. I even used their system for awhile when I was first in the SOF community, and I continue to add things here and there that are very similar to their system. However as a training system and program, RFT Coaching is not affiliated with the brand of Crossfit and there are some glaring differences in how we program and the results you can expect. Click here to try us out! 

Crossfit has it’s merits. It has brought to the forefront the idea that people need to lift weights, and lift heavy, often. That’s a fantastic accomplishment. It creates muscle confusion and helps to increase gains (more on this later), and it has plenty of uses when it comes to military and law enforcement applications. They believe the definition of fitness is: increased work capacity across a broad range of time and modal domains. This in itself is a fantastic definition of what all coaches are trying to achieve, not just Crossfit. They use this to describe what fitness is, and RFT Coaching respects that definition, in fact there is a lot of truth to it.

With all that being said though, we have found some glaring holes in the system. One of the biggest is endurance. There are not a lot of Crossfit athletes out there winning Spartan races, bike races, road running events, or trail running events. If you watch the Crossfit Games you will notice during the endurance events they all seem to struggle, a lot and those events are (surprisingly) getting shorter and shorter to accommodate. I had a lot of respect for them when they did a full triathlon, but since then they have gotten away from events that might last 2 hours+. A lot of this is due to the methodology and packaging for television. Many Crossfit coaches (not all) believe that if they increase the lactate threshold capacity (about 2-4 min) really high this will transfer to other areas. This is sort of true. If you only train in the <30 min realm you can expect to have good results only in the <30 min events. Once it goes into the 45+ min time frame the athlete will suffer.

Another issue is with the randomization. In some ways this works well, but it leads to plateaus in training over time. RFT Coaching uses a periodized system which focuses on one specific pillar of training for a period of 3-6 weeks. These pillars of training include: strength, work capacity, stamina, endurance, and durability. There is room for some randomization here, and rarely are our athletes doing the exact same workout during a phase or even a complete cycle (6 months), but instead we focus on the overall goal of the training. We have found that this promotes more advancement over all of these modes of training. Our system may take a little longer to hit some strength goals, or work capacity goals, but ours is much more sustainable and we can predict the outcome after a phase. For example, our gym in Salt Lake is finishing up an eccentric strength phase and they will expect to see a 5-15% increase in strength (based on the lift and experience of the athlete). We know this because we have tested it out and have years worth of data using this training style, so we can easily make those predictions with a high level of accuracy.

A big argument against Crossfit over the years has been injuries. This is an area of contention because those that have been injured doing it are going to say it’s bad and promotes injury, while those that have never been injured will argue the opposite. As a whole I do not believe that Crossfit itself is to blame for injuries. I believe the use of overly complicated movements and the inexperience of coaches and athletes are more to blame. For example, an athlete will never see snatches done at RFT Coaching. We feel that this lift is too complicated and specific for the majority of novice lifters to accomplish safely. The snatch does have a lot of great benefits like learning to engage the shoulders, and knowing how to control your body in space, but the risks of a shoulder dislocation if done improperly are simply too high. Also, to use this lift for a timed workout totally goes against the function and purpose of this lift (it is meant to showcase total explosive power and body control, and as such to be used properly requires enough rest time to allow your body to recover from the effort and a high enough weight to elicit the proper physiological response). When I see this lift, or other like it, programmed in a high intensity workout I cringe. Add to that a hyper competitive setting and it’s no wonder why some people get hurt. We use clean and jerks in lieu of the snatch, and will only teach the snatch to people who can execute a clean and jerk with perfect form, which may take years.

Another big difference is that we do not put names on the board after the workout, nor are we “always competing”. Many boxes out there insist that athletes turn themselves inside out every day just to have the fastest time on the board. We have found over the years that this has a great effect if someone is in the top 3-4 spots consistently. Maybe they will work harder to make the next step in order to beat that other person. However, for the lower ranked folks this simply discourages them. Many will feel that they can’t make that top spot even after years of training so why bother trying that hard anymore. We have found this to be especially true with new clients who are already rather intimidated walking into a gym. We want our place to be welcome to all, elites and novices alike. We like to tell people “we are all on the same journey, just some of us are a little further along”.

The competition mindset can also lead to burnout, over training and injuries. If someone is going 100% every time they train they are going to eventually get hurt. Ask any top coach or athlete and they will tell you about the 90% rule. Always come home feeling like you could have done one more interval, one more rep, one more round, or one more set. Save that extra 10% for competition day, when things are actually on the line. RFT Coaching encourages our athletes to work hard, train often, but always leave one more in the tank…..you never know when we might just change things on you mid training session :).

Hope this helps to clarify some things about RFT Coaching’s signature Mtn Fitness Program and the Crossfit method. Click Here to get set up with a pass and come train with us!

-Aspera Non Spernit-

Coach Chris


Work Capacity

Warm 3 rds: 10 shuttles, 10 dips, 10 good mornings, toe touch

20 min AMRAP: 10 DB snatches (35/45), 10 dips, 10 squats, 10 leg raises

LB Complex

3 rds: child’s pose, wall squat, pec/lat