Do you want to be fit and healthy the rest of your life?

First…. Fundraiser workout, today at 11am. Supporting the Leukemia and Lymphoma Society. See you there!

Yesterday my Brazilian Jiu Jitsu teacher said “I would like to see you all training Jiu Jitsu for the next 30 years”. This message really resonated with me because this is the way that we approach health and fitness at HRF. That means that a program should not only be focused on working you hard (leaving you tired and sore) but also on making sure that you are  able to keep up with that type of activity for the rest of your life. Intensity is great, but working out at a high intensity regularly is unsustainable and may even cause more harm than good. 

If you love your current program that’s great. Here are some ways for you to be able to improve your health and fitness for the rest of your life:

  1. Listen to your body. Feeling amazing and ready to push your body to the limit? Go for it! Are you tired and sore? Take it easy, slow down in the workouts, reduce weight, and maybe even take the day off.

  2. Recovery is key. Make sure that you are taking the time to take care of your body. That includes focusing on the specific mobility, stretching, foam rolling techniques which will make you feel like a million bucks. (We just added a yoga class on Sundays at 12pm).

  3. Eat a ton of vegetables and lean proteins. These minimally processed foods will help facilitate muscle recovery and lower inflammation.

  4. Sleep at least 7 hours per night. If you are sleep deprived, your body will be in a constant state of stress. This will make things so much harder and you will feel it.

  5. Reevaluate your goals every 3 months. Over time they may change and that is perfectly ok. Makes those goals known and ensure that every action that you take gets you closer to that specific goal.

You can absolutely do this by yourself. Millions of people have done so already. If you are one of those people, keep up the good work. If you need help with a program to help you be healthy and happy the rest of your life, then book a no sweat intro here. This 15-20 minute meeting with a coach will create a plan of action for you.

Have a great day,


PS- Our 28 day nutrition challenge is around the corner. This program will be focused on ensuring that you develop the correct nutritional habits to maximize your health. This principle based program will help you lose fat, reduce stress, improve energy, and more. Our challenge will also help you get ready for the holiday food season. It is $149 to sign up, with a potential to win back $25. If you are ready to enroll, email


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