3 Tips To Help Improve Positive Self Talk | Coach Jodeci

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The voice inside your head has a huge impact on who you are and how you live your life. It can quickly turn your workout from bad to good or vice versa. It can also affect how you function throughout the day.

It can easily slip your mind to regularly practice positive self-talk if you don’t make it a habit.

Here are 3 tips to help improve your Positive Self Talk/Worth:

 

Tip 1 | Remember What You CAN DO.

When you’re in a workout that has a high rep scheme like 30 Wall Balls or 30 Burpees, it’s easy to get down and negative because those movements are hard plus you have to do a lot of them.

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The most important thing to remind yourself is what you can do and that can be anywhere from 3 sets of 10 or 5 sets of 6.

Tackling it in smaller chunks can create a positive headspace for you to get the work done.

 

Tip 2 | Take Away phrases like “I can’t”, “I suck”, and Other Negative Comments Out of Your Vocabulary.

We’ve all been through that one WOD that will get your lungs on fire and make you feel like the workout is never going to end.

The worst thing to do is think about how much the workout sucks or feel like you can’t finish. By doing that, you have just made the workout even harder because you lost your confidence in yourself.

When this happens in a WOD, think or say something that uplifts you. It will help increase your confidence and keep you grinding through it.

Tip 3 | Shift Your Mind from the Negative and Focus on the Positive.

This can be done in many ways like meditation, reading positivity books, writing positive
Mantras everywhere, etc.

You should have Positivity shine through all aspects of your life so it can become a habit and not feel like a chore.

One exercise that has helped me personally is writing down all the negative comments I think about myself whether it’s about everyday life or in the gym.

Then, for every negative message, I write a positive truth that will override it. I’ve found this so helpful especially when I’m feeling down.

Too often in life, we create a headspace of negativity. Over the years, we play these negative messages in our minds which fuels our feelings with anger, fear, guilt and hopelessness.

Self-Positive talk is about recognizing the truth in yourself and all situations.

As we start this New Year, I challenge everyone to be more positive and not only to keep it to their selves, but to share it with the people around them.

– Coach Jo

5 Helpful Quick Tips To Stay On Top Of Your Fitness Game | Coach Mesha

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If you had an indulgent holiday season like me (eating out, family gatherings, a glass of wine too many) and want to stick to your goals here are 5 helpful TIPS to stay on top of your GAME!

It’s smart practice to follow small, manageable tasks that keep you on track toward reaching your ultimate goal.

Not only do I use these strategies, these are the same skills our Reign Nutrition Clients works towards mastering.

 

Tip 1 |Make A Plan

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Write everything down in a journal, your Whole 30 Journal piece of paper, whiteboard, etc, or log it into an app like My Fitness Pal. You want to do this in the morning before you start your day however, the night before can be even more beneficial.

By creating a written plan that you can follow, rather than just winging it, you will leave little room for deviation.

 

Tip 2 | Organize Your Morning

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Lay out your workout gear and pack your gym bag the night before.

I do this every night to help me get a head start the following morning, especially if it starts before 4am. (Big shout out to all the AM Reign Fitness Fam)

Another thing I do to help me get my mornings organized is…

“Planning your meals up to 2-3 days in advance and having them prepped the night before so they are ready to grab and pack the following day.”

I get asked a lot, “How do you Meal Prep For the Week?”

I plan meals Monday-Wednesday, then reset and create meals for Thursday & Friday.

Weekends are done separately.

 

Tip 3 | Meal Prep

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Keep it simple!

It doesn’t need to be a gourmet meal or super complicated dish.

Prepare bulk batches of protein and veggies on the weekend or at the beginning of the week for easy grab-and-go for the rest of the week.

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You can use the prepped protein and veggies to create different types of meals or just eat together. The most important thing is that it’s readily available for you to consume or pack.

The best meal prep is the one that allows you stay the most consistent and helps you achieve your fitness goals but it doesn’t ever have to be boring. (Use spices to get more creative with simple meals.)

 

Tip 4 | Eat Real Food

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Whether your following Paleo, Whole 30, Macros or Flexible Dieting; the best way to reset is to focus on eating Real, Whole foods… Not Too Much… and Mostly Plants.

Tip: If it came from inside a box or can last longer than 2 weeks on your shelf, it’s probably man made and not real food.

Work hard to develop the skills that allow you to be consistent with your meals and timing because you cannot out train a bad diet!

Let me repeat that, “You Cannot Out Train A Bad Diet.”

 

Tip 5 | Get In The Gym

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Schedule your ReignFIT, Barbell, Semi’s, Physical Challenges, etc in your calendar every day and/or weekly.

Whatever it is get it scheduled, even an active recovery day with the family.

 

Scheduling gives it importance and can help you get to the gym on days you may not want to but should.

Most people may find it challenging to “get there” but once you walk in, you’ll be so happy you showed up and worked out.

 

Reign Member Spotlight | January 2018 | Megan Allison

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In an effort to get to know members better and highlight the amazing individuals that make up our Reign community, we are so excited to keep bringing you Member Spotlights.

This month we are so excited to feature Megan A.!

She’s a face you’ll see in the AM CONSISTENTLY.

Megan always puts in a great effort, has a great attitude towards her health and fitness, and is constantly supporting others. We can’t say enough great things about her and we love coaching her because you can see how much she enjoys being here at Reign.

Here is Megan…

Name: Megan Allison    
Age: 41
Occupation: Special Education Paraeducator
 

What (who) brought you to Reign? 

I am so thankful for my coworker, neighbor, “ex”-gymmate, and friend Sharmy Johnson. 

She knew I wasn’t exactly in love with my old gym and she invited me to “bring a friend Friday” countless times. She convinced me to attend Reign Ladies Night, and I instantly knew I had to make the switch.

But breaking up with a gym isn’t always straightforward, and Sharmy patiently kept dishing out the invites. She picked me up for the 4th of July ReignFIT class, and I never went back to “that other place.”
 

What is the most significant change – whether social, physical, mental…you have experienced since you have been here?

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I actually LOVE working out everyday!

When my alarm goes off at 4:24 (I like even numbers, especially 4s), I still hit snooze a couple of times and try to talk myself out of getting up.

But I have been coming to Reign for almost 6 months, and I can honestly say I think I have only missed one day because I chose sleep over working out. Before Reign this would happen at least once or twice a week.

Why do I love getting up at 4:24AM?

A) The coaches genuinely care about me and my health.
B) My classmates genuinely care about me and my health.
C) A 5AM start time means I can be home by 6AM, which means I can shower, cook my family breakfast AND clean the kitchen before going to work.

No dirty dishes in the sink when I come home after work may seem like a little thing, but taking away a little bit of stress, goes a long way.
 

Tell us a little about yourself. What’s a Day In The Life of Megan Allison

My day starts with 5AM ReignFit. 

This is ME time: no one is asking or needing me to do anything for them. I am doing it for MYSELF. You will always see me rushing out the door as soon as class is over, so I can get home in order to have time to cook my family breakfast. This is so important to me, and I am proud of the fact that I give them a great start to their day.

My workday begins at 8AM. I am a paraeducator at Meadow Crest Early Learning Center. Mostly I work 1 on 1 with medically fragile preschoolers.

I am also super lucky to spend one hour of my workday with Sharmy, co-teaching social skills to students with autism. I absolutely LOVE my job!

Between the hours of 4 and 9pm I am running my kids all over town to their various activities.
The biggest challenge is trying to find time to cook/eat dinner and exercise the dog. TGF meal prep Sundays, leftovers and soccer practice at Starfire where the pup and I can get some steps in. 
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After the kids have gone to bed, my husband and I try to catch up over a glass of wine and some Survivor or Game of Thrones or whatever else we is filling up our DVR.

I am famous for falling asleep before the opening credits are over.
 

Share your favorite memory so far at Reign.

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I loved participating in the Reign Limitless Challenge. I have done other similar challenges before, but this was by far the best. I looked forward to  the weekly challenges along with daily inspiration.
The fact the their is such a great community at Reign contributed to such a supportive yet competitive atmosphere.  I am so ready for the next one!
 

What are your goals or aspirations leading into the New Year?

First of all, I need to get my nutrition back on track and I am confident that the Challenge will help with that.

Second, I would love to be able to attend more barbell classes and get more comfortable with the lifts. I know that working on mobility would certainly help with this.

Third, I want to not always be 1 or 2 minutes late for class (and every other event in my life.)
 

First CD you bought & Favorite Movie of all time…

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First CD: George Michael-Faith.

I was afraid my mom wouldn’t let me because of some of the lyrics.

Favorite Movie: Top Gun (It’s a tough one between that and Dirty Dancing, but Top Gun may be marginally cooler.) 
 

What are your hobbies outside of Reign?

Soccer, Running, Skiing, and walking the dog.

I am also an avid Seattle sports fan: go Sounders, go Seahawks, go Dawgs, go Mariners, go Sonics (fingers crossed!)
 

What’s your spirit animal? 

What’s a spirit animal? My favorite animal is a panda but I definitely would not want to be one and only eat bamboo for the rest of my life.
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“So…I took a quiz, and apparently I am a turtle. “the most peaceful and serene spirit.You are a breath of fresh air from the bustle of life, and have calm and long-lasting relationships with others. You are grounded and patient, and unaffected by external woes. Your wisdom is ancient, which renders you and old soul who would love nothing better than reading silently by the fire.” Hmm.
 

If you could have dinner with any three people in the world, who would it be and why?

As our parents age, I feel like I have not gotten enough time with them. I wish I could sit at dinner every night with my parents and my husband’s parents (sorry, that’s 4 people) and learn the history of who we are, where we came from, what our ancestors went through, what it was like to be young in a different era, what it’s like to watch society change so much over a lifetime.

I want to be able to pass their story on to our kids as well.

What advice would you give to anyone looking to start their fitness journey?

Don’t compare yourself to everybody else.

It’s not about them, it’s about you.

Concentrate on doing your best and doing it right. An amazing feeling of accomplishment can come from knowing you did something for yourself and you did it better than you did it yesterday.
 
AND…

Fill In The Blank…

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I Love… my family! My husband and I recently celebrated our 20th wedding anniversary. He is my best friend and my favorite place to be is with him watching our kids do what they love to do: soccer, basketball, band, skiing, swimming, horseback riding…

I Am… striving to be a better version of myself EVERYDAY.

I Wish… I had a housekeeper and more time to sleep.

I Eat… eggs for breakfast (I could eat them at every meal if my family would get onboard), a banana and a salad of some sort for lunch, and usually an Instant Pot/slow cooker meal for dinner (lots of soups and tacos.)

I definitely get myself in trouble when it comes to nighttime snacking (and wine drinking.)

New Year Fitness Resolution Hacks To Make 2018 Count

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With a week already down in the 2018 New Year, fitness is hot right now!

The gyms are packed, instagram feeds are littered with workout selfies, and motivation is at an all time high…

But how do you become one of the few who stick with it and make goals last?

“A research done by the University Scranton reported that as little as 8% of people successfully reach their New Years Resolution Goals.”

In this post, I want to give you few Coach’s Tips to help you be successful in 2018.

 

Make Resolutions Tangible, Specific, and Measurable

I’ll be sharing some of the most popular New Years Resolutions and breaking them down to be Tangible, Specific, and Measurable. 

This is a great starting point for you when it comes to game planning for long term and lasting results. 

“I need to workout more.”

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Not only is this one of the most common resolutions that we see every New Year, it’s also one of the easiest to fall behind on.

Why? 

It’s not specific enough and it’s vagueness allows for too much flexibility. (Which doesn’t always end up very successfully)

Instead: Try giving yourself a reasonable and specific goal like…

 “I’ll train 2x a week, Mondays and Wednesdays for 4 weeks. If I can do that successfully, I will add one additional day, Friday for another 4 weeks.”

Not only does this give you a great start to build momentum, it also gives you an opportunity to progress from your first goal after the first 4 weeks. Progression = Momentum.

What we also did was make your New Years Resolution/Goal Measurable. 

Now we know that you’ll be going to the gym 2x a Week (8x a month). If you happen to miss a day, it gives you some immediate feedback on missing your week’s goal but still gives you an opportunity to hit your monthly goal.

Goals that are measurable help you keep yourself accountable and offer great feedback. 

 

“I need to start eating better”

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A vague goal, like “I need to start eating better” can make it difficult to determine where to start, how much is too much, and know when you’re doing well or not doing well.

With so much unknown, it can be challenging to consistently make progress and even keep motivation up.

Instead, give yourself a specific First Step towards “eating better”.

A Specific First Step might be to limit beverages with calories to 3x a week for 4 weeks. (Includes soda, your Starbucks drink, alcoholic beverages.) If you can do that successfully add another step that may be a little more challenging for you.

By building on top of each mini step, you’ll give yourself a better chance at “eating better” and most importantly help the habits that got you there stick long term.

 

I need to start cooking more and eating out less.

6 Ways to Eat Better

As a personal trainer for 10+ years, I’ve found that clients who make appointments with me, very rarely miss a workout mainly because it’s prioritized and scheduled ahead of time.

No, you don’t need personal training sessions to keep you accountable but you can take the habit of “Scheduling” to help you follow through on things like workouts and  nutrition.

Coach’s Tip: 

Plan and schedule meals that will require cooking.

And…

Rather than making plans to go out to eat on the weekends, make plans to stay in and cook dinner. If you go out with friends on the weekends, offer to cook for everyone or do a potluck style dinner party.

If you do a weekly date night, impress your significant other with a home cooked meal!

Scheduling is powerful so be sure to…

Schedule your priorities and not prioritize your schedule. 

Lifestyle Changes are Permanent 

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Perhaps one of the biggest pitfalls of Health & Fitness New Years resolutions is the mindset that “the changes you are going to make will only be temporary.”

You know the thought process…

“Once I lose 15 pounds, everything will be better and I can go back to living my normal life.” 

The reality is…

To have results that last, you need to understand that the nutrition, fitness, and lifestyle changes you make for temporary goals, will need to stick long term for lasting results.

“This means focusing on the habits and skills you utilize through your process just as much if not more than the goal itself.”

Coach’s Tip: 

Don’t rush the process and try to do too much too quickly.

Take your time and focus on the one habit you’re trying to develop and give yourself enough time for that habit to stick.

 

Community = Greatest Strength 

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I’m not saying you can’t do it alone.

What I am saying is that it’s a lot easier and way more fun with a gym community!

In 2011, “Psychology of Sport and Exercise” published a study that found exercise habits of people you know have a positive influence on your exercise habits.

Also, the “Department of Kinesiology at Indiana University, published a study that surveyed married couples who joined health clubs together and found that…

Couples who worked out separately had a 43 percent dropout rate over the course of the year. Those who went to the gym together, regardless of whether they did the same workout, had only a 6.3 percent dropout rate.

*We now offer a Couples Rate at Reign Fitness, email info@bereignfit.com to learn more.

Coach’s Tip: 

Find a gym community, coach, workout partner, or significant other to team up with for better accountability/support.

Have fun and learn to enjoy the process because life is short and…

Investing in yourself can and should feel awesome!

 

How To Be an Awesome Training Partner 

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Build your teamwork with thoughtful acts of support like:

  • Be in touch. Send reminder texts or emails, prearrange rides to the gym, offer wake-up calls if necessary.
  • Be on time. Always.
  • Push your partner, then reinforce their efforts with praise.
  • Suggest new ideas and routines to keep things interesting and prevent plateaus like going to a different class time, trying a different program, grabbing a heavier kettlebell, trying a new movement.
  • Remind your partner of his/her goals and encourage them when the going gets rough.
  • Keep tabs on each other through illness, travel and other routine-breakers. It will make it easier to get back on track.
  • Talk about topics other than fitness. The more you care about your partner as a person, the stronger your alliance will be. But don’t wallow in negative talk. It’s an energy downer.
  • Be flexible. Sitter canceled? Take turns watching the kids so each of you can exercise independently.
  • Be Positive: You can be an awesome training partner by just being positive in classes and while you’re at the gym. People are attracted to positivity!

Reign Fitness First Fridays

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In 2017 we launched Bring A Friend Friday after months of Members consistently asking to bring friends to workout with them. It was an opportunity to train with friends, introduce them to the Reign Community, and really have our members lead by example.

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This year, we wanted to do more then just give you the opportunity to Bring a friend.

We wanted to highlight one day a month to really celebrate the Reign Community, introduce our friends and family to Reign, and have fun working out!

So…

The First Friday of every Month in 2018 will be dedicated to the Reign Fam and Their Friends.

✅ Friends will still train FREE

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Not only do friends receive access to all of our classes that day but they train for FREE. (If you’re bringing them to Barbell, please touch base with a coach so they can follow up with the individual to confirm that they have a basic understanding of the foundational movements.)

➡️ Signing up is still super easy and we’re excited to meet more friends/family!

Step 1: Just create a FREE account here and sign waiver here https://bereignfit.pike13.com/welcome

Step 2: Register for the class

Step 3: We’ll take care of the rest

(It always helps us if you let us know who you’ve invited!)

 

✅ Reign Fitness First Fridays | Same Day, Every Month

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Making the date more consistent allows us to better game plan for every First Friday and makes it so much easier to remember.

 

✅ Each First Friday Will Be Different: 

➡️ Some of the Fridays may be sponsored by one of the amazing vendors we partner with who will be giving out some amazing  goodies!

➡️We might have special classes before or after our regular sessions to give you opportunities to learn and receive more coaching.

➡️ We love rewarding action takers so friends may see some major deals on training and members may seem some awesome raffle giveaways on certain First Fridays! 

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Thank you Reign Family for making opportunities to give back to our gym community possible by continuing to introduce us to your friends and family!

Our business was built on amazing clients like you, sharing Reign with the people in your lives and “word of mouth” continues to be the driving factor in the growth of our community.

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First Fridays gives you the opportunity to share Reign and gives us the opportunity to give back to you.

Looking forward to 2018 and all the First Fridays!

 

Reign Member Spotlight | December 2017 | Shivani

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In an effort to get to know members better and highlight the amazing individuals that make up our Reign community, we are so excited to keep bringing you Member Spotlights.

This month we are so excited to feature Shivani and love that she’s helping us finish 2017 off as the last Member Spotlight this year!

She’s a face you’ll see in the PM Reignfit and mixes it up Monday – Friday!

Shivani is always coachable, rocking a big smile and has an equally big positive attitude to match. Although she’s fairly new to our community, her consistency has helped us get to know her quickly and we can’t to get to know her even more.

If you haven’t met her yet, make sure you say hi, introduce yourself, and get a chance to workout with her!

Here is Shivani…

Name: Shivani Caplan

Age: 32

Occupation: Software Engineer

What (who) brought you to Reign?

I used to work out in Redmond at a small fitness studio, but the studio relocated and I decided to look for a new studio around my home. I searched Yelp and visited a couple places.

I met Albert when I visited Reign and the place and the fitness program was very similar to what I was used to so I chose to try out a class.

It was one of the Lululemon free classes and I absolutely loved it!

What is the most significant change – whether social, physical, mental…you have experienced since you have been here?

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I have observed both physical and mental changes so far. I feel stronger and can see my muscles growing! Mentally, I feel happier to be working out 4-5 days a week at a studio.

I find the treadmill at home to be very boring =(.

 

Share your favorite memory so far at Reign.

I loved the foam rolling workshop that Albert held on the weekend.

I am not a morning person and was glad to see there was plenty of supply of coffee that morning.

 

What would the title of your autobiography be? Why?

The Passionate One.

“I hope to always be passionate about something in my life. I think life would be dull if I didn’t have passion of a thing or two at any given time in my life.”

Would love to share all my passions with everyone in my autobiography.

 

What are your goals or aspirations leading into the New Year?

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I am looking forward to finding a new career challenge in the New Year and hoping to start a family.

 

Favorite childhood candy? Favorite candy now?

I loved fruit flavored lollipops when I was little. These days, I enjoy dark chocolate.

 

What are your hobbies outside of Reign?

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I spend a lot of time volunteering for a service dog organization called Summit Assistance Dogs.

I just started raising a 8 week old puppy named Iggy who’ll potentially become a service dog one day.

 

If you could be an actress/actor for a day, who would you be and why?

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I adore Julia Roberts.

I would love to be her for a day so I can see what a day in the life of a celeb is like.

 

If you could be any superhero with special powers, who would you be and why?

I hate sitting in traffic so I’d love to be any superhero that can fly.

Any other power they have would be an extra bonus.

 

What advice would you give to anyone looking to start their fitness journey?

“Your health is one of the greatest assets you have. You can’t ignore it. Your body will thank you when you are old!”

 

BONUS: Tell us something we don’t know about you…

I grew up in northern India and came to the US with my family in the year 2000.

 

AND…

 

Fill In The Blank…

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I Love… my family (husband Josh and dog Dexter)

I Am…   a technology evangelist

I Wish… for a successful future

I Eat… a lot of different ethnic foods

 

 

Reign Member Spotlight | December 2017 | Charissa T.

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In an effort to get to know members better and highlight the amazing individuals that make up our Reign community, we are so excited to keep bringing you Member Spotlights.

This month we are so stoked to feature Charissa!

She’s a face you’ll see in the AM, PM, Reignfit, and in Barbell so she’s no stranger to all of the classes.

Charissa works her BUTT OFF, is always coachable (this is truly awesome), and brings an amazing positive attitude towards her health & fitness. Staying focused on progress, even through nagging injuries, she’s always putting in the effort!

Most importantly she’s shared her story and inspired friends to start their own health & fitness journey.

Here is Charissa…

Name: Charissa Tomlinson
Age: 6th anniversary of my 29th birthday
Occupation: Research Administration

What (who) brought you to Reign?

Google did!

I was working on my pre-wedding bod and searched for gym nearby my home and in route to work with early morning classes and Google brought me to Reign.

What is the most significant change – whether social, physical, mental…you have experienced sinceyou have been here?

While participating in the Whole 30 challenge I pushed myself to stay on the
wagon and finish strong. I saw muscle definition I hadn’t seen since my early 20s, WOW!!!!

“I was able to provide a large variety of meals for myself and family that adhered to the Whole 30 diet and had the opportunity to find a new love for Brussel sprouts and sautéed yams with cinnamon, yummmm!!!”

In bringing varying foods back into my daily diet, I found out I have an allergy to wheat and or gluten (I just stay away from both) and a mild reaction to milk.

Who knew all these years….

Share your favorite memory so far at Reign.

The first day I walked in…at 4:45am! Eeeekkkk…

After Google showed me the way I tested the waters. I have always been intimidated by gyms of this stature and sure enough here comes Willie all energetic and smiling at 4:45 in the morning, who is like that? I am barely awake; hoping I signed up correctly am I at the right place and telling myself not to run out!

Needless to say I stuck to it. I was embraced by all the fellow Reign members and never thought twice about “testing” out another facility.

Who is your Hero? Why?

My parents.

They were both young when they had me and while holding down a full-time job, full time college and taking care of a full time princess. They were able to become successful leaders in the industries they work.

“They have encouraged me to push myself and never give up!”

What are your goals or aspirations leading into the New Year?

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I really need to get back on track with me!

I have said it a million times, and know I make excuses as to why I “can’t” do this or that.

Well I can and I will.

I am excited on so many levels of what the New Year will bring for my family and me.

First CD you bought and Favorite Movie of all time…

Oh dear…that was soooooooo long ago!

Hmmm, if I had to guess my first CD was probably TLC, CrazySexyCool however that could have also been my first tape for those who know what that is!

By far my favorite movie is Cinderella, we relate on so many levels! Hahahaha

What are your hobbies outside of Reign? Hobbies?

Does taking care of two kiddos, a hubby, pups, go to both school and work full-time count and remodel a house count?

What is a hobby and who has time for that?!

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As a family we snowboard in the winter, travel to sunny destinations, camp, jeep, swim in our pool and enjoy whatever time we have to fit an activity in together. We try to be outdoors as much as possible!

What’s your spirit animal?

A frog…

I have always loved the sweet sounds of a frog croaking. Puts me right to sleep and is very peaceful.

 

If you won the lottery, what would be one of your first selfish purchases?

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Buy an island in Fiji to build on.

I have loved Fiji since I completed a history project in 6th grade and chose it as my country to research. I was able to fulfill a dream in 2015 when my husband and I were able to spend 2+weeks on our honeymoon in Fiji exploring the islands.

Not only is the weather and country amazing, but the people truly make it even a more luxurious place to visit.

What advice would you give to anyone looking to start their fitness journey?

Get on board!

I think I can successfully say I was able to speak to my friends and encourage them to join after speaking so highly of the workouts, the amazing coaches and the Reign fam overall.

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The hubs is next!

I can’t speak to how amazing I feel, how much more energy I have and overall how much happiness spreads when I am achieving my fitness goals.

Fill In The Blank…

I Love…the sun (specifically 90ish+ degrees) I could never get enough of it!
I Am…a princess…well now a queen as I have passed on the torch to our daughter.
I Wish…to retire in Fiji (someday)
I Eat…all the time, I have snacking issues!

 

 

The Challenge | New Year Challenge 2018 | Teams Edition 2.0

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With 2018 coming up fast…

It’s been no secret that we’ve been game planning an epic Challenge to kick start the 2018 New Year. (I hate to call it a New Years Challenge because of the New Years Resolutions Stigma and bad rep it gets so we’ll just call it “The Challenge”.)

And we are ridiculously EXCITED to launch our first challenge in Reign’s New Location! 

We took the best (and highly requested) aspects from 2 different successful team challenges and combined them along with fine tuning some of our behind the scenes work in an effort to deliver a year influencing experience.

This Challenge has been designed to give you start date and deadline which can directly influence intensity levels, it can help you focus more on your health & fitness, and it can help spark a surge of energy that we often times need on order to achieve big goals and disrupt routine.

“We wanted to give you the opportunity at the beginning of the year to set the tone for the rest of the year and empower you to consistently challenge yourself more!”

 

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(From one of our Reign Fam members classrooms, Can’t wait to put these words back up in our New Gym)

IMPORTANT: And to address it now…

Yes, we understand the format for all of our challenges are similar. It’s similar because the format has been tested and proved effective for over 11+ Challenges and we don’t want to change something that statistically proves to be so effective.

However, our team works very hard to over deliver on the experience, tweak details about the challenges, and really coach on an individual level to help everyone at their own pace for every single new challenge.

And…

The reality is, every challenge is a different experience. You’ll understand this better if you’ve done more than one challenge but chances are, you’re in a different place (Mentally/physically/emotionally/spiritually) then you were before…

You might have a different job, eat different foods, have more gym experience, or even finally hitting your groove. The thing you have to understand is, every challenge regardless of whether or not it’s the same program will produce a different result and experience.

This Challenge isn’t just some internet program, instagram e-book, or a cook book you follow.

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It’s real life hard work, actual people and coaches keeping you accountable, and a sometimes a lot emotions.

It’s real results. Real Memories.

 


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Goals Of The “Limitless” Challenge

✅ Help you develop healthy lifestyle habits that will stick with you long term and help you towards fitness goals.

✅ Make your training, working out, and fitness FUN!

✅ Strengthen our community by building more relationships with like minded individuals.

✅ Push you outside of your comfort zones and challenge growth.

✅ Give you a boost of motivation and energy as we head into the 2018 New Year.

✅ Help you breakthrough plateaus.

✅ Teach and educate you on strategies and healthy lifestyle habits that can help you with your fitness process.

✅ Reveal what you’re capable of when you Decide, Commit, and Succeed.

 


This Challenge is for you if…

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✅ You backed off the intensity in your training over the fall/winter and want to kick start the New Year with accountability, support, and focus.

✅ You’re looking to take your training to the next level. (Lose even more weight, start toning, or even really looking to build lean muscle and drop body fat)

✅ Motivation has been low and you need a swift kick in the rear to get back into your health and fitness grind especially after the HOLIDAYS. 

✅ You are looking for a challenge to help evolve your training, self-discipline, and nutrition.

✅ You’re looking for accountability. (Let’s be honest, we all need more accountability)

✅ You want to develop new skills in training and nutrition to help you in your fitness journey.

✅ You need to start working out but don’t know where to start and you don’t want to do it on your own.

 


So How do You Get The Most Out Of It?

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“All successful challengers “BUY-IN” to the Challenge all the way, meaning – they do all the challenges, work hard to trust the process, and always give it their best effort. There’s no second guessing, complaining, or negative self-talk.

They go “All in” with a positive attitude, stay coachable, and the X-Factor… They start to encourage others along the way!”

It’s 100% about your attitude, approach, and ability to trust the process!

 


To all Reign Athletes Competing in the Crossfit Open 2018

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If you haven’t started your open prep (getting nutrition, training, rest & recovery dialed in) yet for February 2018… 

We designed this challenge to take you right up until the week before the Crossfit Open. 

This was no accident.

Our goal was to give everyone accountability, an opportunity to reel nutrition back in from the holidays, and really give your training the attention it needs in order to do well in the Open.

If you have any questions or would like to talk to a coach more about how this can help your open prep, feel free to reach out to any one of your Reign Coaches and schedule a sit down meeting!

 


Is this challenge for everyone? 

No.

As a matter of fact, if you’re in the middle of/following a specific program right now, working with a coach on specific goals, or even in a place in life (mentally or physically) that won’t allow you to spend extra energy on your fitness journey…

This challenge is probably not right for you.

(If you’re working with a coach and unsure… Please talk to your coach)

This Challenge is going to push you outside of your comfort zone, require energy & attention to detail, and really keep you accountable.

You know…

All the things you really want and need from a challenge in order to be successful!

So…

Let’s get into it!

 


The Details

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Price: $115 for Members / $299 +tax Non-Members

***Special Significant Other Rate*** If you’re currently a member and have a significant other who is interested in the challenge, we will be offering them a Special at the Member rate. Please email info@bereignfit.com to get them set up for this.

***Buying This As A Gift*** All members will receive a 25% discount OFF the Non-Member Price when buying this Challenge as a Gift. To purchase please email info@bereignfit.com***

Start Date: January 8th, 2018

End Date: February 16th, 2018

Total Duration: 40 Days / 6 Weeks

Last Day to Register: January 5th, 2018

Email info@bereignfit.com to register!

What’s Included: 

  • Entry Fee into the Challenge
  • Unlimited Access to ReignFit Classes
  • Access To Main “The Challenge”  Facebook Group Page
  • Access To Team Pages
  • Coaching in a smaller team format
  • Access To All Challenge Events
  • Challenge Resources
  • Challenge Party

 


If you’re ready to Register NOW…

 

 

 


How Does It Work?

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Sign up for the Challenge, get your payment confirmed, and keep your eyes posted on the  weigh-in and team draft dates.

January 2-5th: Weigh-Ins – There will be an announcement along with a sign-up page.

January 6th: Teams Will Be Drafted

  • Teams will be selected in a systemized but random order and assigned to a Coach and team.
  • Coaches will have 1 trade each that they can use with another team. (All teams will have equal numbers) / Coaches have traded for clients and members in their classes.
    • You will be notified as soon as your team roster is complete by your coach.
    • You will also be given access to both our main “Challenge 2018 | Teams Edition 2.0” Facebook Group Page along with your Team Page (Your Coach will be the admin for this page)
    • You will also receive a link to download our Paleo Nutrition Manual and other resources.
  • The Challenge will start January 8th, 2017 with the announcement of your first physical/nutrition/or combination of both challenge.

“The rest of the challenge is a combination of meal prep, working out, sweating, having fun, eating real food, ReignFIT/Barbell Classes, overcoming obstacles, planning, interacting with your team, and working towards a common goal with the Reign Fitness Family!”

 


The Challenge 2018 Nutrition Protocol

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For this challenge, we wanted to choose a nutrition protocol that was easy to follow and promoted taking the time to eat real nutrient dense food.

And…

It’s also Reign’s go to Nutrition Protocol for anyone starting their training with us or looking to build good nutritional habits.

We will be following the Paleo Nutrition Protocol.

Not only does the Paleo Nutrition Protocol promote eating real food it also has a big emphasis on eliminating the crap and things your body may have a negative response to out of your diet.

You know…

Things like sugar, processed foods, certain grains, and dairy.

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Why Eliminate? 

The 2 main factors why we like the eliminating aspect in the Paleo Protocol…

  • Removing things like sugar and processed foods in your diet can quickly help eliminate a lot of excess calories in your diet. Getting rid of unnecessary calories in your diet can help you lose weight quickly!
  • Removing certain types of foods like grains and dairy can be a little controversial as they should not be perceived as “bad food” however, many of us (myself included) can have a negative response to these types of food such as inflammation, bloating, and digestive issues. By eliminating them for a set period of time, it can help bring these negative responses to light and can help reset your body.

The Paleo Nutrition Protocol is still by far the most successful system we have used in a challenge setting. It was the easiest to implement, most manageable over an extended period of time, and produced the most results.

Familiarize yourself with the Paleo Nutrition Protocol before the challenge here. 

We will be providing more resources for you prior to the challenge.

*If you cannot follow a Paleo Nutrition Protocol due to health reasons or other concerns, please connect with a coach. This will not make or break your ability to participate in this challenge, please communicate with us and we will be more than happy to work with you.

If you’re already in Nutrition Coaching please let Coach Mesha know that you’ll be participating in this challenge so that she can plan accordingly.

 


Weekly Physical/Nutrition Challenges 

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For this Challenge, we will have 2 Fitness levels for each challenge and it will be up to you to decide which one is right for you.

✅ Level 1 will be designed for general fitness goals

✅ Level 2 will be designed for individuals who are seeking to increase performance and already have a consistent training foundation.

Note: Both will be challenging and if you have any questions once the challenges are released, please talk with a Reign Coach as we are all here to help you.

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Monday of each week, we will announce either a physical challenge, nutrition challenge, or a combination of both.

  • Your team will receive 2 points for every team member that completes the challenge.
    • Any team member who does not complete the challenge or submit it on time will receive 0 points.
  • We will provide scaled movements for all of the challenges so that everyone has an equal opportunity to complete the challenges.
  • Challenges must be completed by Saturday 9pm the week of the challenge being issued. (No Exceptions)
  • Submission of challenge completion proof will be explained in the directions of the Challenge and due on your team page. (Do not submit proofs of workouts on the main challenge page.)
  • Your coach will be in charge of your submission and your team’s overall submission for issuing of points.

Ex. Proof = Submit a picture of yourself and time of completion of the workout. 

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Ex. Proof = Submit a picture of your meal. 

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Team Challenges | Friday Night Lights 

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  • Throughout the 40 days of the challenge, we will issue Team Challenges which will require all members on your team to complete.
  • Team Challenges are not required but rather an opportunity for your team to gain additional points.
  • Completing a Team Challenge will award your team 10-50 points.
  • All members of the team must complete the challenge according to the specifics of the challenge.
  • Team Challenge proof submissions must be finished by Saturday 9pm the week of the challenge being issued. Team challenge proofs will also be due on your Team Facebook Page for your coach to track.

 

Friday Night Lights

In a previous team challenge, we held Team Physical Challenges at the gym on Friday night which became Friday Night Lights.

Although teams didn’t compete against each other…

The high energy atmosphere and team spirit helped motivate challengers to perform at incredible intensity levels.

This Challenge we will have 4 teams going at it instead of 2!

 


 Team Standings and Points Update

Throughout the week, you will see an update of team standings and points on the main challenge page.

This is to help motivate you, your team, and your ability to work together in completing challenges.

 


Total Body Weight Percentage Lost 

Throughout the challenge, you and your team will be working towards a bodyweight percentage lost goal. This does not make or break your team’s ability to win but it can definitely give your team a nice cushion in points.

Your Team totals will be due by February 21st, 2018 @ 6pm.

Body weight percentage lost totals will determine the total points that your team will receive. Below are the point distribution for the standings.

  • 1st Place will receive: 100 points 
  • 2nd Place will receive: 70 points 
  • 3rd Place will receive: 40 points
  • 4th Place will receive: 10 points

 


How does your team win? 

At the end of the challenge, we will take…

Total Team Points (Individual Points + Team Challenge Points) + Bodyweight Percentage Standing Points = Total 

The team with the most points at the end of the challenge wins!

 


Do you want to buy this as a gift for someone else? 

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Please email info@bereignfit.com for details and information on any discounts that might be available to you as a member.

 


Register For The Challenge 2018 | Teams Edition 2.0

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Important Dates 

January 2nd – 5th, 2018 – Weight-ins

January 6th – Teams Drafted and access to Challenge Pages

January 5th, 2018 – Last day to register for the challenge.

January 8th, 2018 –Start of the Challenge

February 16th, 2018 – Last Day of The Challenge

 

Q & A

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Will this Challenge be difficult? 

Yes, it’s a challenge.

Who should I contact if I have any questions? 

Email info@bereignfit.com and we will be more than happy to answer all of your questions.

How do I pay? 

Email info@bereignfit.com and let us know your interested, we will take care of the rest and then contact you to confirm payment method. Yes, you will also be able to pay cash or check at the gym.

If I have a friend that is interested, can I buy it for them at a discount? 

As long as you are a Reign Fitness member, you will be able to buy this challenge at a discount from it’s original rate. Email us and we will be more than happy to help you get this set up for a friend.

*You can not combine your significant other special offer with the discount.

What if I am traveling while the challenge is going on? 

Not a big deal.

Don’t forget that your health & fitness is a lifestyle and is something that is a part of you no matter where you go.

We’ve had plenty of members complete challenge while traveling or even being gone the entire time. This is an opportunity for you to really get a jump start in 2018 – the commitment is yours.

If you have any concerns please feel free to reach out to us and we’ll make sure that you and your coach get synced up to make everything go smoothly throughout the challenge.

What if I’m not close to Reign but want to participate in the challenge? 

If you are a distance coaching client or just not in the area and want to participate in this challenge, you are more than welcome to join us.

A lot of the physical/nutrition challenges are designed to be completed from home anyways. Please send an email to info@bereignfit.com and we can help answer any questions for you.

New Reign Facility Transformation 2017 | We Need Your Help

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With the move to our new gym kept under wraps for so long, we wanted to take some time in this post to share some of the behind the scenes, before and after pictures, and thank all the individuals that were involved.

Also, we need your help Reign Fam!

Find out how you can help us with this transition into our new facility at the end of this post!

Ok, let’s get on with it.

 

Why Did We Move?

With the steady growth of our Gym community in 2016 and 2017 along with a lease soon coming to an end, we had to make a decision about the future of Reign in 2018.

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(Our very first Christmas ReignFIT WOD | Christmas Eve 2014 | Can you find your coaches?) 

Do we re-invest, take another risk and chase after a new vision for Reign or hang tight and continue to operate within the 3200ish sq. foot facility that we called home.

And after a lot of deliberation, we realized that…

“What started as a business led by 2 people working with a handful of clients had organically transformed into something so much bigger. Reign had so beautifully developed into a community that was passionate about life and it was filled with amazing individuals who connected with each other. Not only did our community grow, so did our team and we realized that this entire thing that started out as a small experiment was turning into something really SPECIAL.”

Over the last 2-3 years we became a tribe.

A really kick ass tribe!

And so we crunched some numbers, devised a game plan on how to set things into motion, and made the decision to start looking for a new home that could support both our Passionate Team and Reign Family growth.

And trust me when I say it wasn’t easy for us to leave…

The 4th st. Reign Fitness Location was the first big life decision we made together as a couple that would…

  • Put our lives on hold, marriage and buying a home took a back seat (luckily we took care of 1 out of the 2 so far)
  • Starting a family would also be put on hold.
  • Opening that location would Solidify the reasons why Mesha left a 10+ year career in television.

But the memories didn’t just involve us…

It was the place that we would meet so many amazing people that we can now call family.

  • We’ve witnessed members start families and watched their kids literally grow up there.
  • Thousands of pounds have been lost there.
  • Hundreds of PR’s.
  • Coach Jodeci, Coach Willie, and Coach Megan all got their start there.
  • We’ve stood alongside members as they went through marriages, divorces, career changes, moves, deaths, pregnancies, illnesses, and life’s challenges.
  • We did life together as a community there. (Christmas parties, Summer BBQ’s, Throwdowns, Birthdays,  Ladies Nights, Halloween Costume Contests, Thanksgiving, and a ton of challenges!)
  • We lost one of our own Veteran Reign Fam Members to Cancer while we were at that location. (I know Mayra’s energy and positive spirit moved with us to this New Location. She would have definitely made it a BIG DEAL!)

 

Oh don’t forget…

I proposed to Mesha at that location.

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“A lot of lives were changed in that gym including our own.”

We’re sad to see it go but equally excited to see what the future holds for our Reign Family!

 

Picking The Location

The most important thing for us when it came to finding a new location was staying in our neighborhood. We really wanted to be within 1-3 miles of the 4th st. Reign Fitness location and stay in the Renton Highlands/Newcastle area.

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Not only is this area centrally located, we are at the convergence zone for some major highways including 405, I5, and 167. (This is important because so many Reign Fam members commute for work.) over the last 2 years, we were able to plant roots in the community and make connections with everyone from elementary school classes to local community groups.

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(Big Shout out to Talbot Hill Elementary!)

We also like to think Reign breaks “older industry statistics” that say gyms have to be “X” miles from your home because we have members coming from all over including…

  • Bellevue
  • West Seattle
  • Kent
  • Auburn
  • Columbia City
  • Beacon Hill
  • Renton
  • Covington
  • Maple Valley
  • Puyallup
  • Federal Way
  • Mercer Island
  • Fairwood
  • Issaquah
  • Burien
  • and more…

In January 2016, we set a radius on a map, connected with our broker, and started looking for a new home for Reign.

We looked at every possible warehouse space available between 2,500 sq. feet all the way up to 10,000 sq. feet with the hopes that one would stand out but nothing.

“Not one gave us the tingly feeling and it seemed like the harder we looked, the further we got away from finding a real option.”

Then something amazing happened.

As Mesha went through the entire Lululemon Ambassador photo reveal process, we got to see our entire community rally around one individual and shower her with unconditional support.

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It was truly incredible to watch and special to be a part of.

But how was this related to finding a new facility?

“Watching the Reign Fam rally around Mesha revealed that Reign wasn’t like every other gym and it didn’t have to be.”

We don’t have to be like a “crossfit” gym.

We are definitely not like a big box “corporate” gym.

And…

We didn’t have to be like a “national franchise” gym.

“It didn’t matter where we went because Reign isn’t defined by the facility, equipment, or what’s written on the walls. Reign has been and will always about the individuals that make up our community.”

Veteran members will remember that there was a time when we didn’t even have a space to call our own and we operated out of a small corner in another gym.

Others may even recall our very first space, a small 1 car garage unit with horse stall matts and minimal equipment.

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(The very first Reign Fitness. 1 dumbbell rack, 1 broom, and 1 Nalgene lol)

So, we broadened our search beyond the traditional “warehouse” style gym spaces popularized by Crossfit & Franchise gyms and focused more on spaces that we could envision “our” community in.

And then in May 2016, we toured a space that had the square footage to support our growing community, about 4600 sq. feet, but it needed a serious makeover for it to look like the gym we had envisioned for Reign.

 

The Design & Buildout

When it came to the design, a few things were at the top of our list…

✅ Flow

Things like: how do members walk in, go change, put there stuff away, which way do they like to walk to get from point A to B, etc…

✅ Functionality

Can we use all the space or is there any wasted square footage?

Can we provide enough space for member amenities, an area to warmup, and multiple programs to operate at the same time.

✅ Creativity 

Could the space support the creativity and ideas we have for it?

And then finally…

After going back and forth with what seemed like a thousand times, we decided to execute on the 3176 NE Sunset Blvd. location mainly because of the 5 year vision we had for our gym and the changes Renton had in store for the area.

(You may have seen some of the construction already going on in the surrounding area, New Library, New Park being built, etc.)

After a long summer of taking measurements, endless documents to sign, and crunching numbers…

We got the keys and game planned the execution of the makeover!

 

Before Pictures

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In Between

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After

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Balls

Bands

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Barbells

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Dumbbells

Flying bar

Kettlebells

mobility area

NEW

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And We’re Not done!

With a lot of hardwork and dedication from everyone involved we were presented with an opportunity to get everyone moved in before the end of the 2017 and get a chance to transition into the 2018 New Year with a New facility!

And as soon as we knew that there was a chance…

We jumped at the opportunity and went all in.

Of course we knew that we’d be spending the rest of December finishing projects and fine tuning details but the thought that we could gift our community, all of you, with more momentum going into holidays was something we just couldn’t pass up.

So we went from a light jog into a full on sprint to meet our deadline.

And…

By the grace of God and unconditional support from the Reign Family, we finished!

 

Thank You…

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Loren B. (AM ReignFIT Squad) | Jack of all trades who was involved in everything from the moment we turned to key on Day 1 to probably yesterday.

Elmer (AM/PM Barbell Squad) | For taking on a commercial project for his community and supporting his friends (Mesha and I) in our life’s passion for fitness.

Reign Team (Your amazing Reign Coaches Willie, Megan, Jodeci) | This amazing team of Reign Coaches not only kept things confidential with the Big News for a long period of time (way easier said then done) but also didn’t miss a beat with their coaching and commitment to the Reign Fam.

We can’t say enough about the dedication our coaches have to this community. They serve with purpose and has always coached with a “Family First” mentality for Reign.

Make sure you to give them high five, hug, fist bump the next time you see them. They deserve it!

Jimmy (He’s there all day) | Jimmy opened up his toolbox and offered access to everything that we needed to complete the job. Truly grateful for his generosity.

Shane (On the comeback /AM/PM Member) | Available to help problem solve and lend a helping hand when we needed it!

Our Families For all their support through this crazy transition.

Reign Fam | Thank you to everyone for trusting our direction, your unconditional support, and for always being positive.

We Need Your Help

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Now that we’ve built a new home which can serve more people, we need your help Reign Fam!

We need more amazing people just like you.

People that want to make a commitment to their health, be a part of an incredible community and have fun doing it.

We need your help to reach out to friends, family, co-workers, people from the community…

People you know who can benefit from being a part of Reign and who can also contribute to our amazing Reign Family community.

And because ’tis the season to give… 

We are offering a little extra incentive to help give the gift of fitness along with spreading the word about our NEW FACILITY and even more amazing community.

All Reign Family members will receive 25% OFF any service to gift to friends and family!

GivethegiftThis includes Trial Month Memberships, ReignFIT/Barbell memberships, Personal Training Sessions, and Nutrition Coaching.

For more information, please email info@bereignfit.com or talk to any Reign Coach.

Also, we will be offering the first 50 New Members to sign up a New Facility Founding Members Rate, check out the rates below. (It’s actually down to 41 spots as of today)

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If you’re a non-member and interested in any of these offers or more information, please fill out the form below and we’ll be in touch!

 

Thank you again Reign Fam, we can’t wait to make some amazing memories in our New Home!

P.S.

Be sure to keep your eyes peeled for our Grand Opening going down in January 2018!

Self-Discipline: How The “Not So” Sexy Stuff Was A Game Changer For Me

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It’s no secret that self-discipline plays an important role in any pursuit of self-improvement and we see it especially in fitness. Self-discipline gets you to the gym on the days you don’t want to go, it wills you to do the things that are necessary to achieve a goal, and it ultimately allows you to keep moving forward.

But…

Self-discipline can come in many different forms and take on varying definitions under the fitness microscope.

In this post, I hope to shed light on self-discipline and it’s transforming nature when it comes to training.

And…

Maybe I can get you to stop for a few seconds in your crazy busy day to reflect, breathe, and spend a little time investing in yourself. (This would really make me happy!)

Ok, let’s get started.

 

“Show” Up

For many of you, showing up is self-discipline. Your balancing work, family, kids, and whatever else life decides to throw at you…

Just making it to the gym on some days can seem like a miracle.

But as you gain more experience and consistency becomes less difficult, it’s important to remember that the forms of self-discipline can also start to change and take on different definitions.

As physically getting to the gym becomes more habitual and requires less energy…

Mentally being invested and present in your time can be where the self-discipline comes into play.

Are you just going through the motions or are you invested and ready to train with purpose? How are you “Showing Up”?

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(Inside the UFC Octagon, “showing up” might take on a few different meanings and yield consequences.)

“Showing Up” = Being Present & Focused: 

✅ Ready to learn and be coached.

✅ In a positive mindset.

Check out this quick read from Success.com on “7 Practical Tips To Achieve a Positive Mindset”. 

My favorite (and one I have to keep working on) is Turn Negative Self Talk into Positive Self Talk. 

✅ Focused on self-improvement.

✅ Read to sweat and work hard.

 

But again…

“Showing-Up” can have different meanings depending on the individual and you really have to take a second to think about it.

Take Action:

✅ Ask yourself, “What does “Showing Up” mean to me?”

✅ Take 2 seconds to reflect on how November went for you. Did you show up according to your definition?

✅ Now with after some reflecting and game planning… ➡️ Decide. Commit. Succeed.

✅ Go Kick this week’s A$$!

 

The “Not So” Sexy Stuff

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I love to lift heavy weights, push the prowler, and throw things!

You know…

All the cool, fun, sexy stuff that the fitness industry throws into the media. Things like high energy cycling classes with bubbly instructors, working out in rooms lit with colored lighting, and group classes that you punch your way through on a card.

Don’t get me wrong, I know first hand that all these things can deliver a good workout but as you get more experienced with your training and start focusing on your goals…

 

All that sexy stuff starts to lose it’s shininess (yes even lifting heavy weights) and you get back to square one and the formula that has consistently helped you produce results. The things that require more self-discipline.

 

“The Formula That Has Consistently Helped You Produce Results”

➡️ Taking time to reflect and set a Goal.

➡️ Devise a Game plan to help you reach that goal.

➡️ Work hard to follow the Game Plan.

➡️ Consistently challenge yourself and exercise self-discipline to help you develop better habits for your goals.

➡️ Insert motivation, accountability, a positive environment/atmosphere/community.

➡️ Repeat.

 

The reality is…

I’ve been lifting heavy weights, pushing the prowler, and throwing things for 13 years – you know, all the “sexy” stuff.

And now…

It sometimes feels like I’m running on auto-pilot when it comes to training and it just doesn’t feel like I’m exercising that much self-discipline any more.

And…

Without continuing to challenge myself with things that require self-discipline, I know that my progress and results are falling short of where they could be. I also know that the areas in my training that will help me the most are the “Not So” Sexy Stuff. 

So, what’s the “Not So” Sexy Stuff ?

For me, it’s everything that’s tedious that I don’t want to do but I know I have to do, especially if I want to continue to lift heavy weights, push the prowler, and throw things. (I know, that phrase is getting a little ridiculous now.)

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It’s things like…

✅ Foam Rolling, lacrosse ball work.

✅ Getting in all my micronutrients (Vitamins & Minerals)

✅ Making time to mobilize before training and cool down after.

✅ Reminding myself to drink more water throughout the day to keep hydration at optimal levels.

✅ Being disciplined with my schedule so that I give myself time to train.

“And I can assure you that I have to use 100% of my Self-Discipline to accomplish these things every single day!”

The “Not So” Sexy things require self-discipline but can often be exactly what you need to break plateaus, build momentum, and help you achieve new results.

 

Take Action:

Ask yourself…

✅ What are some of the “sexy” things in fitness that you like to do but don’t really require a lot of self-discipline? (exercise movements?, workouts?, classes?, activities?)

✅ What’s an area in your training that needs more attention, more self-discipline?

✅ Pick one. Get Started.

 

Discipline Is A Habit

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One thing I’ve learned from my wife’s approach to her training is that Discipline is a Habit and it can overflow into every part of your life.

I watch my wife exercise discipline all the time especially when it comes to preparing for her day the night before regardless of how tired she may be. Sure, there’s a system developed now that helps things move smoothly but I know she still has to make the decision to invest her time and choose to do it.

I’ve noticed that Mesha is always exercising her self-discipline for even small things like…

Laying out clothes the night before, making time to prep food for the next day (mine too), and still waking up early on the weekends.

And…

It’s no different when it comes to her training.

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✅ She takes the time to foam roll adequately, does all her drills for nagging body parts, and warms up properly focusing on areas that need more attention.

✅ Her outfit is chosen the evening before which is strategized to give her confidence and  bring positive energy. (If you look good, you feel good. If you feel good, you’re gonna train better.)

✅ Simple carbs are prepped for her pre-workout fuel, BCAA’s are mixed and ready to be sipped on during her workout, and food is prepped for post workout recovery.

✅ Training gear is always ready to go whether it’s wrist wraps, longer socks, lifting shoes, or jump rope.

✅ Whether she wants to or not, she always spends time mobilizing to make sure her body is moving well and getting properly warmed up for her training.

Mesha’s got a grit to her self-discipline that wills her to do things she has to do in order to have a successful training day and that right there is truly what has helped her see so much success in her own personal fitness.

“The more you practice discipline, doing the things you may not necessarily want to do, the more you’ll see it overflow into the other areas of your life and in your training.”

 

Action Steps:

Identify three things you need to allocate more attention to and exercise discipline with.

✅ Find people to help keep you accountable.

✅ Connect your “why?” with these 3 things and commit. (Why do you want to get better at these things? Why is it important to you? How will you benefit? What do you lose if your not successful?)

 

Now it’s your turn!

How often are you exercising self-discipline vs. running on auto-pilot?

It’s never going to be a good time so take action if you’ve been feeling like something needs to change. The biggest tip I can give you is to meet with one of your coaches and just think out loud.

Your Reign Fitness coaches can listen, help you create a game plan, and also commit to keeping you accountable.

We’re always stronger together!