A COACH- Not a website

A COACH- Not a website

A COACH- Not a website-

So a friend of mine tried an online nutrition program… (sounds like 3 guys and horse walk into a bar huh)…. 

Anyway, what they got was a nicely formatted set of macros based on their height, weight, goals (wt loss or muscle gain), etc.  All computer-generated… sounds like the future huh? Just follow that printout and BAM! You are a hero. 

What was missing?  

What was missing was human interaction. A real person who could see some of the potential problems that my friend might end up facing. A real person who could discern if in fact, this was the right approach for them.  A person who got to know them and had some discussion. Discussion about goals and struggles, an idea of their food preferences, upbringing, work stress, pitfalls, things to watch out for, food allergies, etc. Most importantly what was missing was accountability.

I have seen time and time again that what makes exercise and nutrition work is human interaction and accountability.  We can get that remotely, but we need a human. Your relationship with your coach is key. Depending on where you are in your journey, accountability may be daily, weekly or monthly but it is key.  There needs to be a bit of back and forth where you check-in and your coach evaluates your progress, asseses your program and helps you adjust. Real accountability is personal.

Your coach

You need to know that your coach has your back and is looking out for you when they ask the hard questions to help you align your goals.  You need to know that your coach hears your struggles and wants the best for you. You need to know that your coach is not Spock. Your coach should celebrate your wins and hold you up when you miss, because we all miss. We miss a lift, we miss a shot, we miss a chance, we miss a pass, we miss our macros, in-fact we miss quite a lot.  Your coach is not just a technician- your coach is a little bit psychologist, a little bit priest, a little bit drill sergeant and a little bit Santa (just a little…now get back to work).  If your coach is remote that is fine, as long as they are going to actually coach and be invested in you.

Our process is straight forward and it works either in person or remotely.  1. Fitness Consultation. 2. Create a plan 3. Achieve incredible results. In our fitness consultation, we want to get to know you, your goals, your challenges, and your timeline. We prefer to do this in person because we really want to get to know you, but a Zoom call would work.  During the consultation, we work with you to create a plan that gets you the results you want in your timeline and works for you. Then you achieve these results through your hard work, but you are not alone because we are here to help, assist and guide. We are coaches and we’ve got your back.

Schedule a consultation here and get your results.

Ric Thompson, Head Coach

Do you want Results?

Do you want Results?

In spite of the well documented benefits of exercising, only 5% of adults in the U.S. exercise the prescribed 30 minutes a day, according to the Centers for Disease Control and Prevention.

It is easy to come up with many reasons/excuses for not exercising – I’m too tired. I’m too overweight. I don’t have time. Believe me, we hear them all.

Listed below are the top 10 and some creative ways to overcome those excuses.

  1. I’m too tired

Believe it or not exercise can make your muscles physically tired, but you’ll actually feel more energized from it.  Exercise increases your blood flow which means that your heart is pumping oxygen to your brain, muscles, and tissues faster. It also promotes the release of neurotransmitters like dopamine, serotonin and natural endorphins that will make you feel better and more energized. Even moderate exercise can improve your energy levels!

  1. When you feel too tired to work out, the solution is to actually exercise. Begin with low to moderate intensity exercise.  Try walking, biking or yoga.  Over time, move into more moderate or high-intensity exercise.
  2. Exercising with a friend can motivate you to keep your commitment to exercise even when you are tired. Once committed to a friend you will be less likely to back out since they are depending on you.
  3. Exercise during your most energetic time of the day.  It may help to work out first thing in the morning before your day gets away from you. Can you wake up 30 minutes earlier or go into work 30 minutes later?   Can you extend your lunch break in the middle of the day to allow for a brisk walk?  Exercising after work might sound exhausting, but it will actually calm and invigorate you.
  4. NOTE: Exercise cannot make up for either not enough or poor quality of sleep or poor nutrition. But that’s for another email.
  1. It’s too expensive

The cost of gym memberships can vary widely — from $10 to over $200 a month. In 2015 nearly 55 million Americans were members of a fitness center. However, 67% of those 55 million people never used their memberships.

  1. Find a place that makes the workout fun, that holds you accountable. A place where everyone knows if you show or don’t show and actually care. A place vested in helping you reach your goals. Working out can actually make you money in the long run too. Read 5 ways joining CrossFit PTC can make you money HERE.

 3.  I don’t have time or I am full time parent.

Between kids, commuting, work and other responsibilities of life, our modern 24/7 lifestyle often leaves us feeling like there is just not enough time in the day to fit in a workout. Exercise becomes a low priority in our already crammed schedules.

  1. Instead of trying to find time to work out, think about how you can make time. Some activity is better than none. The trick is to find a block of time in your daily schedule that’s consistently free of commitments. That might be before or after work, during your lunch hour, or after dropping the kids off at school.  Soon that found time will become part of your schedule. Walk every time you are on the phone so that you can knock out some more steps.
  2. Find a gym that offers childcare (We all have families at CrossFit PTC and know the importance of our childcare.). The time to work on yourself will make you a better parent.
  3. If your kids are young, pop them in a stroller and take a few laps around the neighborhood. As they get older, exercise while your child is at their after-school practice. Walk briskly around the ball field or run up and down the school stairs during music class. For extra motivation, team up with another parent so you have an exercise buddy.
  4. Exercise with your kids. Go bike riding, swimming, or walk around the block and explore the neighborhood with your children.
  5. How much television do you watch? Don’t allow yourself to watch TV unless you are exercising or have already exercised that day. While watching TV, use resistance bands for strength training, walk in place or pedal away on an exercise bicycle.
  1. I lack motivation

If losing weight or your general health isn’t enough of reason to exercise and you need extra incentives, look for ways to find what will work to motivate you to get moving.

  1. Challenge yourself. Make a chart or keep a log (Google “Exercise Chart” for examples) or track your workouts using a tracking app.
  2. Find a buddy to hold you accountable. You can motivate each other.
  3. Give yourself a reward for meeting your fitness goals – a reward that you really want. If you love massages, book a massage at the end of every month you complete your target number of work outs.
  4. Find a gym that does all of the above. At CrossFit PTC we use Wodify to track all of your workouts. You will get a gold star when you have done bested yourself and a big WOOT! From the rest of the class. We will also be the ones with some help from your classmates to hold you accountable. Don’t show up for a few days and we will be reaching out. Wodify will also reward you at the end of the month with recognition for doing an outstanding job.
  1. I don’t like to exercise alone

It is sometimes hard to get motivated to exercise on your own. Having an exercise buddy can help. Exercising with a friend can make your workout time fly by and give you an extra incentive to push a little harder. It is also easier to make an excuse to not exercise when no one holds you accountable.

  1. Ask a friend to meet you for a weekend walk or see if some colleagues want to join you for a class after work. Exercising with a partner or a group increases motivation and consistency. See EXCUSE #4, Solution #2
  2. Friends aren’t into exercise? We have been called the “Cheers” of the CrossFit world. You know, where everybody knows your name. Come on into one of our classes and find your new exercise buddies.
  1. It’s boring

The key to beating boredom is to find an exercise program that both caters to your fitness level and that you actually look forward to. It is also important to switch things up every few weeks or months so that you don’t fall into a routine.

  1. Find fun exercises that you enjoy. Try inline skating, biking, or gardening. Join a mommy walking group. Sign up for Zumba or a cycling class. Join a sports league. Or go dancing. There’s an exercise for everyone!
  2. Exercising with a friend can be fun and great entertainment! Join a group (see EXCUSE #5, Solution #2) or round up friends to join you on a hike, take a bike ride, go dancing, or take a class at the gym. Every once in a while, try something totally new. Mix it up so you don’t get bored.
  3. If it makes exercise more enjoyable for you, it’s OK to watch TV, listen to a podcast or read while you’re on the exercise bike or treadmill, as long as your workout is still challenging.
  4. CrossFit can seem intimidating at first, but it really does hit all of these solutions and roles them into a nice 30 min to 1-hour package. There is really nothing to be intimidated about. We will meet you at your level and be thrilled to watch you progress!
  1. I’m too old/fat/uncoordinated/embarrassed to exercise.

When something is foreign or uncomfortable, it’s a natural response to avoid it.  Whether you feel too old, too overweight, or ridiculous in workout clothes, there is a simple solution.  Start small. But start with something.

  1. If exercise is hard on your joints, try swimming or take a water fitness class. Exercising in water is easier on your joints and the stronger your muscles get, the more they can support your joints and the less you’ll hurt. If your physical limitations are more serious, check with your doctor, or find an athletic trainer who can help you figure out exercises that are still safe and easy to do.
  2. Bicycling is great exercise for people of all ages and physical types. Once you learn how to ride a bike, you never forget that skill because it becomes part of your unconscious memory. You can bike with friends or on your own.
  3. If you’re self-conscious about your weight, you could start by walking with friends, working out in the privacy of your home, or exercising with a trainer who’s supportive. Wear clothes that feel comfortable.
  4. Are you unfamiliar with the equipment at the gym? No one wants to look like a newbie when trying to figure out a weight training machine.  BUT, remember that everyone was new at one time. Many gyms offer FREE services to members so that they understand how to use equipment and set up a routine to get results and do it safely.   Join a class that can show you how to strength train and how to use different pieces of equipment.  Bring a friend that has a bit more knowledge than you!   Ask the front desk attendant about days and times when there are fewer members around.
  5. Our trainers have gone through extensive training for folks of all ages, levels, sizes and limitations. Like I said in EXCUSE #6, Solution # 4, we will meet you at your level. We offer private training and nutrition coaching as well as group classes. We can build a plan that meets all your needs.
  1. I never stick with it

If you set goals that are small and realistic, you will be more likely to feel like a success, not a failure.

  1. Keep a log and post it in a public space – your refrigerator, or even on Facebook. Your friends and family can offer words of encouragement. A log also helps you see if you’re starting to slack off (see EXCUSE #4, Solution #1).
  2. Having an exercise buddy keeps you accountable. You are more likely to show up to exercise if you know someone is expecting you to be there.
  1. I don’t like to sweat

Sweat is your body’s way of cooling and detoxifying itself.  The amount of sweat you produce depends on several factors including your gender, age, fitness level, genetics and how hard you are working. If you are avoiding exercise because you hate to sweat or don’t have time to freshen up, here are a few ideas…

  1. Work out first thing in the morning, before you shower and get ready for your day.
  2. Try wearing sweat-wicking workout apparel.
  3. Break up exercise into shorter chunks during the day.  Take a 15-minute walk during your lunch break and 15-minutes after work.
  4. If you don’t like getting sweaty, you can work out indoors where it’s air conditioned. You can swim.  CrossFit PTC is a temperature controlled facility which definitely helps in the sweat category!

10. I don’t to work out around the opposite sex

Exercising around the opposite sex can often make you feel uncomfortable, or inadequate.

  1. Hire a private trainer. Studies have shown that a having a private trainer can speed up your results in less time! We have both sexes to choose from at CrossFit PTC.



Adapted from https://theheartfoundation.org/2018/06/01/the-top-10-excuses-for-not-exercising-and-solutions/


How CrossFit PTC can help you be in the top 8%

How CrossFit PTC can help you be in the top 8%

You are probably not taking advantage of one of the most powerful tools at CrossFit PTC.  A tool designed to help you reach all of your goals.

According to Forbes Magazine, only 8% of the people who make New Year’s resolutions keep them. 

How do you become part of the 8%? 

You create actionable goals.  Goals and the steps to achieve them have legs because they have meaning.  This makes the New Year a Perfect time for a Goal Review or Check-In with one of CrossFit PTC’s Coaches. We will help you clarify your goals, determine the why behind it, help you map out the steps, and the biggest part…Help you create a plan including accountability that will help you achieve your goals.

The best part?

Goal-setting sessions are free.  Goal setting or a Coach Check-in is a feature of your membership that you have not been using.  You are missing out on one of the best ways to leverage your membership to get better results.

The other benefit?

We get to find out what you are most proud of and share that with others! 

So, don’t miss this opportunity to start off 2020 with your goals in mind.

Sign up here  https://CrossFitPTC.as.me/goal-setting

Not a member yet?  Click here and get a free Fitness Consultation

5 Ways joining CrossFit PTC can make you money

5 Ways joining CrossFit PTC can make you money

  1. Mental Acuity  

Multiple studies have shown that exercise improves cognitive ability.  In his book “Spark” Dr. John Ratey shows how exercise helps improve focus, fight depression and make better decisions.  A sharp mind gives a professional the ability to think through projects, and the entrepreneur the space to develop new ideas, or create a new line of revenue.

  1. Energy and Immunity 

People who work out regularly are more productive at work than those who don’t, according to research published in the Journal of Occupational and Environmental Medicine. These same people miss less work.  Physical fitness builds immunity and reduces many major health risks. Absences and decreased productivity can mean lost opportunities for advancement and lower-income. Bosses often look unfavorably upon those who are frequently out of work.

How much difference does one promotion make over a career?   A study in the Journal of Labor Research found that men who work out regularly make 6% more than their sedentary counterparts on average.  For women, the numbers are higher. Women who work out regularly make 10% more on average than those who don’t.

  1. Health Care

A 2012 study by the Journal of the American Heart Association showed a savings of $2500 per year for people that got adequate exercise adjusting that for health care cost rise of 5% per year (est) gives a 2019 savings of $3500.

Taking this a step further at CrossFit PTC we have routinely seen folks stop taking medicines because their symptoms have gone away.  This is in agreement with their doctors and usually after achieving body composition and health goals. Some examples (30 day dose): Statins ($36-$600) ,  Metformin (extended)- $235-$1200, Xanax $60-$100. Most folks have health insurance, but are still paying co-pays on these drugs.

  1. Clothing

You may spend less on clothes. The average adult will gain about 2 lbs a year from their 20s through their 50s.  What this means is that many of us have about 3 sets of clothes in our closet. What we currently wear, and probably one or two sizes smaller.  When our clients are consistent and establish good nutritional patterns we see them drop clothing sizes or have their clothes fit better. One caveat…you won’t be buying bigger clothes, but you may drop some bucks on the smaller cuter ones.

  1. Spend less on Fast Food

Seventy percent of Americans eat fast food three times per week at an average cost of $12.50 per meal.  Our clients who work on establishing healthy nutrition patterns routinely cut that in half by planning ahead and preparing healthy, nutritious meals and snacks.  An average savings of $18 per week is another $950 savings.


It only takes one minute.

It only takes one minute.

How does one minute ruin your health?

I just listened to a podcast where a writer was talking about getting up at 4:30, going to his special writing space, and then just writing one sentence a day before sitting back and enjoying his cup of coffee.

That’s it.

Just one sentence.

He wanted to create a positive reinforcement of accomplishing the task in order to create a habit.  Sure, after some time this one sentence might transform into a paragraph, then perhaps a chapter. The length of time was not the key, the experience was.

I have seen the opposite happen. 

Someone was a regular in the gym, and then something happened to break their habit. Perhaps an illness, travel, family emergency, the list is long.  The key is that the positive vibe of friends in the gym, the feeling of finishing the workout, the feelings of the endorphins or ringing the PR bell were all kind of forgotten. 

One day turned into a week.

That week turned into 6

Then they dropped, not just from CrossFit PTC, but from exercise.  The brain is a funny taskmaster. A slow reversal of all of their accomplishments ensued:  unwanted weight gain, lack of energy, a steady downhill movement.

Things come up, life changes, you still need to be in control of your health and physical well being.  How do you do that? The same way the writer did. You commit to one little thing. Just come to the gym.  Don’t worry about anything else…heck do the warm-up and go home. Get a win in. Feel good. Do the workout at half speed/weight/time and feel good about it.  Do that for 2-4 weeks and you are back.  

“A journey of a thousand miles begins with a single step” – Lao Tzu

A detour on your journey is overcome with the same small step – Ric

Scary Obesity Facts, part 3

Scary Obesity Facts, part 3

Here we go. Part 3 in this series. I am glad you have been sticking with me.

So, you learned about the very real, very scary facts facing our society today. Obesity and overweight are killing us, quite literally. How can you get yourself and your family off this track and on to a healthier one? How can you stop making each generation bigger than the last?

Start with your diet. Todays diet of convenience and packaged foods is killing us. I know that we are so much busier than we were 30 years ago and the fast food industry knows it too. Big food companies are guilty too and are trying to trick you with their marketing. Using words like “natural”, “high protein”, “low fat” or so many more.  These companies have taken advantage of the fact that we are aware we need to be healthier and are so busy. Not only is our health taking a hit, but so is our wallet. They are cashing in on our declining health.

Start making small changes in your daily nutrition.

  1. Don’t eat things out of a package
  2. Shop the perimeter of the store, this is where the whole healthy foods are, and try to stay clear of the aisles. The aisles usually have the highly processed foods with ingredients that we cannot even pronounce
  3. Eat mindfully, be slow and go to 80% full
  4. Drink lots of water to stave off hunger
  5. Get lots of sleep

Start moving.

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.

What does that look like?

30 minutes a day for 5 days of

  1. Aerobic Activity (running, walking, rowing, biking)
  2. Some resistance type activity (weight bearing)
  3. Some activity that is higher intensity

Good nutrition, physical activity, and a healthy body weight are essential parts of a person’s overall health and well-being. Together, these can help decrease a person’s risk of developing serious health conditions, such as high blood pressure, high cholesterol, diabetes, heart disease, stroke, and cancer. A healthful diet, regular physical activity, and achieving and maintaining a healthy weight also are paramount to managing health conditions so they do not worsen over time.

We need to start making these changes today to stop the growing epidemic facing us.

Need some help to get started? Schedule your free consultation HERE and get your life back on the right track. Families are welcome.

To your health,


Andrea Bauer
Head Nutrition Coach
CrossFit PTC
(678) 519-2302

CF-L2, CF Kids, USAW
Precision Nutrition L-1
Healthy Steps Nutrition Certified