Training Through COVID
To Our 413 Family, Although the coronavirus is creating worldwide panic, we wanted to share some good news with you! First: You’ve done everything you…
The Feelings of Growing Into My Big, Hairy, Audacious Goal
Instead of making new year’s resolutions in 2019, my wife and I graduated to setting some BHAGs for the next three years. It is not…
The Story You Tell Yourself
I made a decision to stop the negative chatter because it was controlling my ability to have fun and be successful. Kim D. A little…
Learn To + And – First
Learn the basics; then, master the basics! Margaret Bramer Here are some of the most asked questions I get as a personal trainer/nutrition coach… -Should…
Strength in Numbers
At 413 we have an incredible community. Walk in the door for just a few seconds and you’re quick to be greeted by smiling faces,…
Performance vs Aesthetics
This week we want to discuss how having different goals in the gym will look different in regards to nutrition. We decided that asking Sam…
National Quitter’s Day
I could not believe this was an actual thing until I went to the most trusted research database: Google. Turns out, it is as real…
What is “Fitness” to You?
We are one week into January and if you had a goal written up on the board last quarter, chances are you checked it off….
New Year, New You
Aaaaaah, 2020! New year, new you; right? It is incredibly cliche but what a nice ring the phrase possesses. There is a reset, restart, blank…
Twas The Weekend Before Christmas
Twas the weekend before Christmas And all through the house Our bank accounts were empty Can’t even feed a mouse Buying happiness can be pricey…