Life Hack:  Get a coach- save time

Life Hack: Get a coach- save time

Life is busy.  I don’t need to tell you that.  

I have met with hundreds of people who are all telling me that they are trying to get in better shape, better health, look better naked,avoid medical bills, get off of medication or find the energy to keep up with kids of grand kids.  We all want some or most of these things, but there are some things standing in the way. With the folks that I talk to.the number one impediment that almost everyone faces is that…


I hear it through things like:

-Work takes so much time.

-I am busy taking my kids from event to event.

-I don’t have time for me.

-I don’t have time to figure it out.

-I can’t spend x hours in the gym everyday.

-And the list goes on.

More and more I see folks trying to do “Life Hacking” to help deal with being busy all the time.  How can I do more, with less time, less effort etc. ?

For fitness or physical performance the key ‘life hack’ is a coach.

Did you ever notice both actors and professional athletes have coaches?  I know of no faster way to achieve any physical goal than getting a good coach and following their direction.  The more interaction you have with your coach, the faster your progress will be and the better your results. This is why I highly recommend private training to someone who has specific goals and timelines, very specific needs (an injury, ailment or disability), or a highly variable schedule.  

CrossFit PTC is really about Coaching people.  

We coach in class, online and privately (one on one or a small group)

In group classes we coach movement, motivation, fun, and accountability. Our group classes are designed for folks of all levels, and everyone gets a great workout. A coach helps you scale or adjust the workout to your needs and abilities.  I think of it as a sit down meal at an event.  You can choose the chicken or steak, but the general plan is made in advance by someone else so that it will be good for as many people as possible. We build the program for an avatar client and apply it to everyone either in CrossFit classes or Shred.  We often do group nutrition challenges as a way to coach nutrition in a similar group fashion.

Online we coach remotely via programming, measurement, video and electronic interaction.  This can be either individually designed or part of a group. This is great for someone who is gone more than they are here, or are trying to achieve a specific goal, but unavailable for private training.  This individual design will get you to your goals faster than group, but it misses interaction and doesn’t have the same amount of accountability as one on one.

Private training is the full meal deal. The Lamborghini of the fitness world.  It is where you get the full attention of a coach. The focus is on you, your needs and your goals.  It is efficient, effective, individually designed for you, and based on your schedule. Going on a trip?  Your coach plans for that. Eating out? Coach plans for that. Private training is bespoke. Many times it is even more cost effective based on time commitment and you can probably do more in a 40min private training session than an hour group just because it is focused on you.

So how do you know what is right for you?

That is the easy part.  We sit down in a free consultation, look at where you are now, where you are trying to get, your timelines, your lifestyle, your budget and any other issues (health, family, etc).  Together we come up with a plan that is right for you. It might be nutrition training and planning through a group, or it might be some combination of Private and Group exercise class.  You are an individual, and your plan is individual to you.

So, click the link below or call 678-519-2302 and schedule a free consultation.

We have a coach for you.

Schedule Appointment
Chase Your Goals, not Rabbits

Chase Your Goals, not Rabbits

Here’s why you have a coach:

There’s too much out there. You know you can’t do everything. A lot of it looks–or sounds–good.

I’m talking about diet plans, supplements, workout programs, or even daily WODs.

But you can’t do it all, and trying to do too much will actually set you back. I’m guilty!

Everyone knows about “overtraining”, and we’re all scared of getting injured. But most don’t realize there’s an optimal amount of training to do, just as there’s an optimal amount of food to eat.

Too little, and your progress will be slow. But doing too many workouts has the exact same effect.  Especially if you are not able to recover from them. We choose CrossFit for our group training because it’s a great balance: it’s not too little, and it’s not too much. But even as hard as CrossFit workouts are, many people are tempted to do more: to add a little “recovery run”, or even to do multiple workouts in a day. These are NOT necessarily the path to success for you. More is NOT better. Better is better.

You have a coach. That coach is your filter.

Your coaches are here to tell you what’s optimal, not what’s minimal.

At CrossFit PTC, our coaches want to talk to you every 3-4 months. One on one, in person. We want to put you on the InBody; ask about your goals; review your progress; and then give you the best possible prescription.

Here’s a link to book the goal review. It’s part of your membership!

What we DON’T want is for you to have to guess.

We don’t want you to try fad diets just because someone else is doing them. We don’t want you to drink a gallon of milk a day just because you saw it online (truth: this was a CrossFit fad back around 2011. We didn’t join that one.) We don’t even want you to do what everyone else in the gym is doing, because their program is theirs. It’s not yours. Train in a group, tailor individually: that’s what our coaches do.

You have a coach.

They’re a filter.

Next time you see a workout online and think, “oooooh, that looks spicy! Gotta try it after the 5:00AM class tomorrow!” — ask your coach if it fits your goals. Take it from a banged-up meathead who learned the hard way!

Schedule Appointment



Why is it so hard to get started?

Why is it so hard to get started?


The hardest part of fitness is getting started.   

We ask the questions of ourselves:  Where do I go? What is the right workout and nutrition plan for me?  What if I don’t know what to do? Will I stick out? Will I be embarrassed?  What if this doesn’t work for me?

The answer to getting started is that you need some momentum.  Let me explain.

My first year in college I was staying at my grandmother’s house and we had a car that really needed a new battery.  Thankfully it was a stick shift and we had a little bit of a hill so we could “pop-start” it.

Quick aside:  If you have never pop started a car, it is where you put it in first gear, but hold in the clutch until you build up some speed.  When the car has enough speed you let go of the clutch and POP! The momentum of the car causes the engine to start.

The problem with the Pop Start method is that you have to get the car moving…. Like I said, fortunately we had a bit of a hill at my Grandmother’s house, but I still had to open the door, push the car (in neutral), jump in the moving car, put it in gear and pop the clutch!  A bit of work, but do able.

One day I parked at school, but couldn’t get the car to start….I had to get a couple of friends to push the car to build up enough momentum.  It must have looked funny with 3 college kids pushing a car and one yelling at them to go faster, but after we got up enough speed, POP! The the car was off and running and I could drive us all home.  All I needed was the push of my friends.

When you need to get started the push of a good coach, the push of friends, the push of loved ones can all make the difference.  It is amazing how powerful this can be. Sometimes you won’t come in to the gym for yourself, but you will because you have friends that you don’t want to let down knowing that they also depend on the combined push. Honestly that is one of the things that has made our program so successful over the last almost 10 years.  We know how to help get folks started and keep them moving forward.

Sometimes we need the push.   

If your fitness car needs to get pop started, we are here to help.  

We help first by providing a FREE consultation where we can help you draw a road map to your goals and figure out the best way to get started.  We have met with thousands of folks for free, many get started with us, either in person or remotely, but others get going in a different manner. In fact, we work closely with a large number of other fitness and health professionals.  If we can’t help you, we will point you to someone that can.

Click below and Pop Start 2019

Schedule Appointment


Lack of Focus Holding You Back?

Lack of Focus Holding You Back?

Nice Castle”

I don’t know about you, but I can often identify with Dory, the famously forgetful fish in “Finding Nemo” and “Finding Dory.”  I try to focus, get distracted and spend a lot of time not doing the things I want to get accomplished. Like Dory, I swim around in a circle, and wow there’s the castle again.

It appears that this isn’t me alone.  According to a study conducted by Microsoft Corporation in 2012 the average attention span has dropped from 12 seconds to 8 seconds.  That is shorter than our friend the goldfish (reported to be 9 seconds). So, I guess Dory has us beat.

How do we attempt to fix our focus issues?  We are often prompted do do things like reduce distractions, set timers, turn off alerts on our devices, but this only covers the inputs.  What if we could hack the system?  How can we change our brain to enable more focus?  Is the answer the “Limitless pill,” or is there something better?

The Role of Exercise, and Complex Movement.

Exercise is really the master hack to enable you to focus, but not just any exercise.  In his book “Spark:  The Revolutionary New Science of Exercise and the Brain” John Ratey goes into a lot of detail on how exercise in general improves brain function, and consequently our ability to focus and concentrate.  There are essentially 3 different ways that gym time helps brain gains: creation of BDNF (Brain Derived Neurotrophic Factor), activating large areas of the brain, and increased neurotransmitter secretion.

When we exercise our brain creates BDNF (Brain Derived Neurotrophic Factor). There is a lot of emerging research on BDNF and how aerobic exercise is integral in creating it.  BDNF plays an important role in neuronal survival and growth, it also serves as a neurotransmitter modulator, and participates in neuronal plasticity, which is essential for learning and memory.  Most of the studies with BDNF have been with aerobic exercise, but it is also beginning to look like there are links to resistance training as well, especially when rest times between sets are limited.

Much of the research around concentration and focus has been associated with Attention Deficit Disorder (ADD) and Attention Deficit Hyperactivity Disorder (ADHD).  One of the things we have learned from studying folks with ADD/ADHD is that exercise that requires complex movement in the midst of heavy exertion is more effective at helping people gain the ability to concentrate and stay on task longer than simple aerobic exercise alone. MRI studies have shown that complex and technical movements activate large areas of the brain including balance, timing, sequencing, fine motor adjustments, focus and concentration.

Finally complex  high intensity exercise increases the amount of the neurotransmitters nor-epinephrine and dopamine. These neurotransmitters are essential to modulate the signals that are required for paying attention.  These are also the feel good chemicals that give you that “afterglow” when you finish a tough workout or event.  The immediate big effects of this increase seems to be limited to about 2 hours post workout, however some studies show that the long term effects can be present for in excess of 12 hours.

So what kind exercise is the answer? Dr. Ratey suggests daily exercise that is aerobic, has vigorous components, and includes some degree of complexity is exactly what your brain needs. Including things like gymnastics, complex movements (dynamic lifts, throwing, etc) engage every element of your attention system which not only provides the stimulus we are looking for it also makes it easier to stick to the program.  The result is not only physical gains, but gains in mental acuity, the ability to concentrate and stay on task.

I have seen this demonstrated repeatedly in the gym in both children and adults.  Exercise that is daily, complex, and has elements of both aerobic and threshold training is essential to increase focus, productivity and feelings of well being.    

Three ways you can incorporate this into your workouts to help your ability to focus:

  1. If you aren’t exercising every day.  Start. No less than 30 minutes a day. The science is undisputed.  You will easily gain the time back in focus and productivity. Every. Single. Day.
  2. Is your exercise routine boring?  (ie the treadmill/bike or similar) If so you need to add complexity.  This can be in the form of sport, games, technical lifts, gymnastics, etc.  The key is to add elements of speed, coordination, balance and accuracy.  This will ensure you are engaging many different areas of the brain, and keep you engaged for the long haul.
  3. Is your exercise always in the “Fat burning zone” – (ie low intensity, slow, steady state- LISS).  If so, then you need to add more vigorous activity. Studies suggest women going to at least 65-75%, with men and boys going higher.  It is important to get your heart rate up around 75%+ for longer periods. Things like intervals, high intensity interval training, sprints, and weighted movement will help.

Finally, if you want to save time, effort and gain all of these benefits we can help individually, in a small group or as a part of one of our group classes.  Call or click and set up a no-sweat consultation and let us get you started.

Schedule Appointment


Why we practice #BrightSpotsFriday

Why we practice #BrightSpotsFriday


When is the last time someone put your artwork on the refrigerator?  Do you remember how good it felt to have Mom or Dad put something that we did/or achieved on the refrigerator (or mantle, wall or their desk)?  Unbeknownst to you it triggered a little hit of dopamine and encouraged you to try to do it again.

Motivation means desire.

The science of motivation is the science of success. That’s why I study motivation more than I study exercise technique. After more than 10 years as a coach, I know the selection of exercises is secondary to your desire to perform them.

Here’s what we know about motivation:

  1. Success has to happen before you’ll become motivated
  2. Success has to KEEP happening.
  3. We don’t always recognize success when it happens. We’re pretty hard on ourselves.

Good gyms provide access. Great gyms provide success.

Success is your artwork on the refrigerator.  Most of us think of it only as our artwork in the Louvre.   It had to start somewhere. That means we prioritize our PR board (and bell) over our scoreboard, we track our progress in WODIFY, and we need to take five minutes every week to reflect on the GOOD in our lives.

The practice of thankfulness doesn’t come naturally to anyone. That’s why we call it a practice: it’s hard, we don’t feel like doing it–and then we feel better once we have.

“Bright Spots Friday” is our practice of thankfulness. Every week in the CrossFit PTC Wodders group, we’ll post our “Bright Spots”: things that went right, things we’re celebrating, and little ‘wins’ from the week. Bright spots aren’t always directly workout-related (“I told my boss he needed to extend my deadline”) but practicing gratitude and thankfulness IS an exercise.

The first time, you’ll be reluctant to post your Bright Spots. “I don’t really know these people THAT well…they don’t want to hear about my life.” Or “I don’t want to share all my personal stuff…”

So I’ll go first. And I encourage you to follow with one TINY little Bright Spot. Make it workout-related to start, if that’s easier. What did you do RIGHT, or do BEST, or do for the FIRST time this week? Share in the Wodders FB Group.

We’re all family here. It’s a safe place. Look within, and start your weekend happy.

I want to put your art on the refrigerator.





The Engine of the New Economy

The industrial economy is over.

For many reasons, that’s a good thing. Heavy industry is a big polluter. Heavy industry relies on humans behaving like cogs in a wheel. Heavy industry suppresses the earning potential of the workforce. But heavy industry also provided good jobs, with health benefits and a way to stop working at age 65. As industrial jobs disappear, so do the securities they carried.

The only ones who can fill that vacuum–creating jobs, filling vacant buildings and pushing the economy forward–is entrepreneurs. Today, “Small-business Saturday”, is their day. Here’s why you should care.

  • 64% of new jobs come from small business in the US. In Canada, 87.7% of new jobs come from small businesses. These trends are rising.
  • Your kid will probably work for a local entrepreneur, or become an entrepreneur themselves.
  • Local entrepreneurs give more to local charities.
  • Local entrepreneurs support other local entrepreneurs, creating a cascading effect.
  • Small businesses pay more in local taxes than you do.
  • Small business owners pay their staff far more than they pay themselves.
  • Small business pulls money INTO your city. Big business pulls it OUT.
  • Small business creates sixteen TIMES more patents than large business does. That means more innovation, more future security, and more jobs.

But the real reason: the local business owner has probably been up since 5am, getting ready to serve you. They’ll probably still be going after you’ve had your dinner. They probably make less than you–for now–and they’re probably wondering if they’ll still be open in twelve months. The city your kids will inherit, and the opportunities presented to them, depend on the success of your local small businesses.

Here’s how to support them:

  • Choose to support local service industries. I don’t say “buy local” because paying twice as much for milk doesn’t make sense to anyone. But signing up for local services, like gyms and dentists and lawyers, makes a huge difference. Franchisees are local too–you don’t have to stop visiting McDonald’s or Tim Horton’s–but corporate-owned stores like Starbucks pull money out of town.
  • Tip their staff REALLY well. One of the hardest parts of owning a business is creating meaningful careers for your staff. When people like their jobs and earn enough money, they stay. They keep their kids in local schools and local sports; drive better cars; keep their yards clean. Be nice to the front-line worker.
  • Decline their discounts. Most small-business owners will surrender a discount if you ask for one. Don’t. They’ll discount themselves to death, because they think they’re helping a friend. If you ask for a discount, you’re not being a friend; you’re taking advantage. I challenge you to go in the other direction and decline a discount when it’s offered.
  • Forgive their mistakes. Big companies screw up all the time, but they make their mistakes in other cities, and then teach their staff how to avoid making the same mistake in the future. Local entrepreneurs have to make all of their mistakes on local people. A personalized experience means you’re dealing with a person. And people screw up. But people can also make it up to you.
  • Tell your friends. Small businesses depend on referrals for growth.
  • Take them a coffee. They need it.

No one’s asking for charity here. Some businesses deserve to be successful, and some don’t. But there’s a lot on the line: if you don’t want your kids to be labeling boxes for Amazon or losing their jobs to China, you need to support the people who will keep them employed locally.

Thank you, thank you, to our customers and clients! We care about you, too.