What are you investing in?

It’s never to late to get in better shape.  Round is not a shape!  No matter where you are at in your fitness journey, your body will adapt to whatever you consistently do.  Our goal at FTGF is not to promote a “quick fix” or a “couch to 5k in 5 weeks”.  We look at longevity, true fitness, what you are capable of doing with what God has given you.  Our life is a gift.  What are you doing with your gifts?

Sometimes, when we go to a gym and start seeing results, we can become vain.  I’ve been guilty of that.  What is my motivation?  Why do I keep hitting the gym even when most people would consider me as being in “good” shape?  Why do I want to keep progressing?  I know that people are watching and looking for motivation or inspiration.  As I continue to get older, I want to inspire those that are older to continue to take care of themselves physically.  To feel like there is hope for them to get back what they once had.  It’s never too late to get in shape.
To invest in earthly things would be to workout for vain reasons, how you look, what other people think of you, etc.  To invest in eternal things, it would mean using that fitness to help others, inspire others, have a longer and healthier life to spend with your loved ones, and to use it to do God’s work, whatever that means for you.  That’s why we do what we do.  We love people and want everyone to experience God’s saving grace and love that he has for us.  If you aren’t confident where you will spend eternity, we’d love to have that conversation with you.  We’d love to introduce you to our savior, Jesus.  You can Schedule a Call HERE.

Treasures in Heaven

19 “Do not store up for yourselves treasures on earth, where moths and vermin destroy, and where thieves break in and steal. 20 But store up for yourselves treasures in heaven, where moths and vermin do not destroy, and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also.

Matthew 6:19-21 (NIV)

Defend Against Attacks!!

I wrote this news letter awhile back after listening to a sermon.  The theme at that time was “Fallen” and our pastors were teaching about the devil and demons.  This sermon, in particular, was about the Strategy of Satan.  The devil’s mission is to steal, kill and destroy everything good in this world, because all that is good comes from God.

A couple scriptures that talk about this specifically:

1 Peter 5:8  Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour.
Ephesians 6:12  For we do not wrestle against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places.

Knowing that we all have a common enemy in this life, what do we do? Today’s sermon compared what we should do to what a coach does when going up against another team.  They figure out what plays they run, what their strengths are, know what to expect, and prepare for the best opportunity to defend against attacks.

The devil’s game plan basically comes down to 4 plays:
1. His mission is to deceive us with lies, attacking our minds, and to make us ignorant of God’s will for us.  Best Defense – Read and know God’s word.
2. His mission is to destroy our bodies with suffering and to physically hurt us.  Best Defense – Submit ourselves to God, be thankful, and look for what we can learn through the trials.
3. His mission is to rule our lives by targeting our will through our pride and to make us independent of God’s will for us.  Best Defense – The Holy Spirit, be obedient to it’s guidance.
4. His mission is to accuse us of our sins, to attack our hearts and conscience with guilt and shame, to make us feel hopeless, and to not seek out God’s help  or repentance.  Best Defense – God’s gift of salvation through the death, burial, and resurrection of Jesus Christ.  Our only hope is through Jesus Christ, we cannot beat this play on our own.

The devil will use these attacks in all areas of our lives, including our health and wellness.  You might be thinking, this is a “gym” newsletter, what does this have to do with fitness?  These attacks are definitely used against us when we try to improve our health or do some work on the “temple of the Holy Spirit”.

1. The devil will tell you lies like, you are too old, you’ll never lose the weight, or you can do this on your own.  The truth is, you are NEVER too old, you CAN lose that weight, and you don’t have to do it on your own.
2. Sometimes, after we start to make changes in our lives, we come up against illness or injury.  This is used to distract us from our mission and to get us off track.  We must stay committed to the process.  With illness, come back when you can and recommit, even if you feel like you are starting over.  With injury, many times people can still get a good workout and just avoid what is hurt.  Do what you can, when you can, to best of your ability.
3. The devil will use our pride to keep us from asking for help, to keep trying to do this life on our own, when we are meant to be in community and be encouraged by others.  Sometimes the hardest thing is to just show up to the gym, but once you are there, you know someone will be there to get you going and keep you going.
4. Finally, the devil just wants you to remember and be focused on all your past failures.  All the diets you quit, workout programs you never finished, and all that weight that you lost and then gained back.  The truth is, to be a new person, you must take a path you have never been on before.

Here at FTGF (Fight The Good Fight), we not only want you to be recreated physically with a new perspective on life but, most importantly, recreated spiritually, with a new perspective on eternity!  This is done by the Gospel, or GOOD NEWS of Jesus Christ.  Hear it, believe it, share it, and live it.

If you would like to talk more about either of these areas, don’t hesitate to Schedule a Call!!

Yes yes, No No

12 But above all, my brothers, do not swear, either by heaven or by earth or by any other oath, but let your “yes” be yes and your “no” be no, so that you may not fall under condemnation.  James 5:12 (ESV)

We are all guilty of this.  Saying we are going to do something and not following through.  But, know that the easiest person to “let down” is ourselves.  If you have been promising yourself something for awhile now, and haven’t followed through, whether it be getting in shape or cleaning out your car, we understand.  It helps to tell those things to someone you trust and whom will hold you accountable.  Obviously, there a more important things than others.  There are things that threaten your life or the health of those you love.  These things cannot wait.  If there is anything we can do to help in any way, whether it’s being that accountability partner or just for encouragement, please let us know.

Gym Etiquette

We want to encourage everyone to stay and cheer on everyone until the last person is done with the workout.  This isn’t the case when we do a “Time domain” workout where we work for a set period of time.  However, when we do a “Work Domain” workout, people will finish at different times.  If you get done early, once you catch your breath, please cheer those on that are still working.  It means the world to those people and you never know when you’ll be that person and could use a little extra encouragement.

Diet / Health Tips

Most times, you know what you need to do or not do to make health changes.  If you don’t know, get in touch with us, and we can help with that.  Otherwise, reread the first part of this email and see how important it is to have accountability.  Sometimes, it’s the difference between life or death.  Health doesn’t just mean what you eat, it’s what you consume through your eyes, ears, and mouth.  There is physical, mental, emotional, and spiritual health.  Please make sure you aren’t putting too much emphasis on just one and forgetting about the others.

Click here to schedule a “No Sweat Intro”

It’s Time To Quit!

“If you’re going to quit anything, quit being lazy, quit making excuses and quit waiting for the right time.” — Joe Duncan

So, when is the best time to quit something that’s not good for us?  Immediately!!  Don’t put it off until Monday, because Mondays come and go and then it’s the next Monday.  If anything is worth doing, it’s worth doing right now!  I know there are seasons, and phases, and road bumps in our lives, but we don’t need to stay there, or quit the fight.  Let’s quit the excuses.

I just recently felt convicted that I’m talking the talk but not walking the walk.  I can jump in and do a workout, but can I stick with it day in and day out?  Can I show the kind of improvements that I want to see or my customers want to see?  I have tons of excuses, but I need to stop looking at them and start lookign toward my WHY.  I realized I needed to find a way to make it work, not just come up with excuses and put it off until another day.  I’m recommitted to my workouts and eating right.  I’m still working tons of hours and have a baby on the way.   I need to be healthy and fit so I can weather the storm of late night feeding and carrying, not just one child, but two children around the house on my back.  

Emmyrose (that’s my 33month yo daughter) and I recently went out and played in the snow.  We went walking.  Her feet started hurting.  Daddy carried her back to the house.  Wow, I realized I need to workout more, that was way harder than it should’ve been.  I should be able to pick her up and run to the house if I had to.  

Anyway, rabbit trail.  What I’m trying to say is that I understand where you are coming from.  We all need help.  I need help.  But let’s be real, quit making excuses, and open up to others.  Let’s share our burdens, so we don’t have to carry them on our own.  Just show up and things WILL improve.  You will work hard.  Feel great.  Be motivated to do it again and keep moving forward.  It’s amazing how much better you feel once you catch your breath and get up off the ground after a workout.  

Love you guys!  You CAN do this.  I WILL help you!

Coach Mike.

Book A Call!!

Key components of success in your fitness journey.

1.  Nutrition:  Drink 16oz of water as soon as you wake up.  Don’t eat for approx. 2 hours before you go to bed.  Eat early and often.  Low Carb.

2.  Sleep:  There are glasses out there called “Blue Blockers” that block out certain light that causes our bodies to react like the sun is up, like “Hey it’s time to wake up!”  These can be worn at night to help our bodies get ready to sleep, not stay awake.

3.  Activity:  “Functional Movements” – We use functional movements.  What that means is it prepares your body to function in the real world.  While there are always exceptions, we don’t normally do toe raises, or bicep curls, or anything that singles out one joint or muscle group.  Hardly ever, in real life, do we get tested in that way.

RESET!! Change your talk!

It’s never too late to start over.  Rewire.  RESET.

James 3:6 says the tongue “corrupts the whole body, sets the whole course of one’s body on fire” (NIV)

This can be true of our “self-talk” or that internal voice that we listen to.  We can’t be our own worst enemy.  We need to love ourselves, talk well of ourselves, think well of ourselves.  Then we will take care of ourselves, and that includes taking care of the body that God gave us.

What the egg?
“You can’t make an omelet without breaking a few eggs.” — English Proverb

Eggs are a staple in our diets for many of us. They’re packed with 6 grams of protein and a number of nutrients.  All for just 70 calories. However, with all the marketing jargon (cage free, free range, organic, etc.) eggs are arguably one of the most complicated whole foods to shop for at the store. Without a nutrition label to read, all the options can be overwhelming. Let’s break it down to see what it all means and what actually matters.

Various types of eggs.
Regular. These are the typical “commercially farmed” eggs where the birds are confined to battery cages, small cages stacked on top of one-another, without access to sunlight or exercise. The hens are usually fed a low grade, grain-based food that can contain genetically modified corn or soy products and/or artificial vitamins and minerals.
Cage Free. Cage free simply means the hens are not kept in typical battery cages; however, most are likely still kept in retained, cramped, dark settings with very little access to sunlight. This is beneficial because the cages produce more fecal dust and are accompanied by rodents/insects that may carry various diseases. Keep in mind egg producers do not have to be certified in order to label their eggs as “cage free.”
Free Range. Free range simply means the chickens have some sort of outdoor exposure at some point in their lives. The length of time spent and actual space given outside are not regulated in any way.
Certified Organic. These chickens eat food that is organic and the chickens are not given any antibiotics. Hens are not kept in cages and are allowed some exposure to sunlight. Organic egg producers must undergo an annual certification audit and pay a fee to label their eggs as organic.
Certified Organic Vegetarian fed. Chickens are fed an organic, vegetarian feed without any meat or fish products. Keep in mind that while chickens are not meant to eat seafood or meat, a vegetarian diet isn’t the perfect answer either. A natural diet for a chicken would also include bugs and worms.
Pasture Raised. Pasture raised chickens roam free, eat a natural diet, see plenty of daylight, and are not given any antibiotics. Pasture raised eggs have been proven to have more Omega-3s, beta carotene and Vitamins A & D, and less saturated fat. Makes sense that a healthier chicken would produce a healthier egg.
Omega-3 Enriched. This is a simple marketing ploy meaning the chicken feed is enriched with Omega-3s, typically in the form of flax seed. These are still commercially farmed eggs, the only difference being the added supplements.
Brown vs. White. Brown egg or white egg is simply based on the genetics of the hen that laid it. Brown chickens lay brown eggs and white chickens lay white eggs. Color does not affect the nutritional value in any way.

Mostly COVID Update

Just wanted to post an update about the happenings at the gym, COVID, CrossFit Open, but, mostly Covid related stuff.

First off, we are open and having classes.  We are staying safe, keeping our distance, and everyone has plenty of room to workout.  We have some classes that no one attends, so if the chance of catching Covid is a concern, then there are gaps in our schedule that would accommodate those people.  Wherever you fall within the spectrum of “freakazoid hermit”  to not a care in the world “it’s a conspiracy!”, we understand.  We have family that we want to keep safe.  No one wants to catch it.  We don’t have to be fearful, but we do need to be  safe and respectful of others and their choices.  We have a common gathering space where people change their shoes, etc. but feel free to come and go through the back door also.  


  • You do not have to wear a mask at our facility.  You can’t workout effectively wearing a mask.  That being said, you are more than welcome to join us with a mask on.  We will, in no way, make you feel unwelcome or out of place.  We respect everyone’s decisions. 
  • We sweat, breath, and sweat some more.  We do a deep cleaning every Saturday afternoon.  We do not have a huge membership or a bunch of traffic and people clean up after themselves.  We have the equipment spread out into stations.  People tend to stay in their own stations, which reduces interaction and multiple people touching multiple pieces of equipment.  While we do share equipment at times, it is not required.  There always ways around it to keep people isolated to there own equipment and that happens 90% of the time.

  • We ask people to keep their distance, before, after, and during workouts.  If someone is not respecting that, we will take care of it.  

  • We ask people to stay home if there are feeling ill or any Covid like symptoms like, short of breath (not during a workout!), flu-like symptoms, fever, and loss of taste and/or smell.  We have a great membership that is very conscientious.  Many have stayed home due to feeling ill or knowing they’ve had contact with someone that may have Covid, and stay away for a week or more.  No one has gotten sick, let alone as a result of coming to the gym.

Our belief is that staying active, improving your strength and conditioning, along with eating well is the best defense against COVID.  There is no way to guarantee you won’t get it, and if you do, you definitely want to be in “fighting” shape.  We want to help eveyone get there and stay there.

If your decision is that the risk outways the reward and you want to stay home, understood.  If there is anything we can do to help in your fitness journey at home, please let us know.  We have programming available, weekly, bi-weekly, or monthly phone/zoom calls to answer questions, help coach you through movements and workouts, diet, etc.  Don’t hesitate to BOOK A CALL with us.

We also offer 1-on-1 classes.  While they are more expensive since you are paying for undivided attention, it’s a great way to still “go to the gym” and feel comfortable working out without masking up.  


The CrossFit Open is coming soon, beginning late Feb. / Early March.  Whether you are competitive or not, it’s a great time to test yourself, be part of a team, and have fun in the process.  We plan on doing a T-shirt order specifically for this event, with 2 separate team shirts.  We have challenges outside the gym, which may become interested with the whole “pandemic” going on.  

For some, it’s an opportunity to test themselves against the rest of the population.  Compare themselves to others in their “age bracket”.  Or just test themselves in relation to last year.  That being said, if you feel out of shape and not up to something like this, I started my CrossFit journey exactly 1 week before a CrossFit Open started.  I asked whether I should do it since I was just starting.  They said “Why not?”  That’s what I say, why not try it.  It doesn’t cost much, and the money doesn’t go to me, besides the T-shirts.  There is no better time to start or restart your fitness journey with a CrossFit Open, then stick around for a year and see the difference it makes!!  Hope to see you guys in the gym soon.

If there is anything we can do for you, your family, or your friends, please let us know or send them our way.

Take care and God Bless.

Coach Mike

More info regarding the key components of success in your fitness journey.

1.  Nutrition:  There will be (pre COVID) outings that you go to, or holiday functions, and you will tend to want to cheat on your diet.  If so, limit those items and don’t take them home with you.  Make it inconvenient to eat those bad foods, and you will be less likely to do it.  If they aren’t in the home, you are less likely to eat them.
2.  Sleep:  Turning off the electronics a couple hours before bedtime should help you to fall asleep better.  Those devices give off bright lights that are similar to those from the sun and your body reacts the same way with being more awake when you should be winding down for bed.
3.  Activity:  “Constantly varied” is how our program continues to help people get strength and conditioning gains.  If you do the same thing all the time, your body gets used to it and it doesn’t have the same effect over time.

A New You?

A new you!? Have you ever decided to make a change in your life, for the better, and then you encounter problem after problem, road-block after road-block?  We see it all the time at the gym.  People sign-up, start coming regular and start seeing results.  Then, work schedules change, financial problems arise, or something starts hurting out of the blue.  Whether you believe it or not, there is an enemy for each and every one of us.  His name is Satan, the devil, and he does not want you to succeed.  If you succeed in improving your health, then you might start thinking you can improve in other areas.  If you are in a bad spot, he wants you to believe that you are always going to stay there.  That you will never change.  He will put nothing but negative, hurtful thoughts into your head.

God, on the other hand, will speak nothing but love, and life into you.  He will make you a new creation.  While it is a great thing to make changes for the better, improving your outsides are just the beginning.  Believing in Christ, that he can save you from your sins, and following Him, will change you from the inside out.  You will face trouble and persecution when you decide to take that step, but it’s worth it.  Don’t believe the lies, put your faith in the Truth.  There is a God that loves you in heaven.

God wants you to be healthy and fit.  When you trust God and believe and follow Jesus Christ, your body is a temple for the Holy Spirit.

(NKJV) Ephesians 4:  17 So I tell you this, and insist on it in the Lord, that you must no longer live as the Gentiles do, in the futility of their thinking. 18 They are darkened in their understanding and separated from the life of God because of the ignorance that is in them due to the hardening of their hearts. 19 Having lost all sensitivity, they have given themselves over to sensuality so as to indulge in every kind of impurity, and they are full of greed.

20 That, however, is not the way of life you learned 21 when you heard about Christ and were taught in him in accordance with the truth that is in Jesus. 22 You were taught, with regard to your former way of life, to put off your old self, which is being corrupted by its deceitful desires;23 to be made new in the attitude of your minds; 24 and to put on the new self, created to be like God in true righteousness and holiness.

We would love to help you in any way, whether its physical fitness, finding your way spiritually, or mental wellness.  Feel free to set up a call HERE to see how we can help.

Build Your House on a Rock

What is your foundation?  What kind of body are you trying to build?  Look at the diagram below.  CrossFit believes that “Fitness” is founded on our diet, which definitely can be convicting at times.  I don’t always eat the best, but I always feel better when I do.  It’s amazing how that works.  So, our diet comes first.  That’s what basically determines what our body composition is, which means how much excess fat we are carrying.  That’s the 80% of getting “in shape” that we keep talking about.  The rest, metabolic conditioning, gymnastics, and weightlifting is what we do in the gym to improve our cardiovascular conditioning, body awareness, and strength.  The diet is the foundation of everything we do in the gym and will affect our energy levels.  It’s what helps you maximize your output and improvements.

When talking about foundations, I’m reminded of the rest of our life outside of the gym.  What is it founded on?  Why do we do what we do?  Why do we live the way we live?  I believe that Jesus is 100% the only foundation worth building our lives on.  He is the one whom never changes and will be around forever, even eternity.  Anything else is just shifting sand.  Per the scripture below, everyone that comes to Jesus (has a personal relationship with him as savior), hears His words (His word is the bible), and does them (follows his commandments) will be like the man building his house on a foundation of rock.  Jesus is the rock.  When judgement day comes, those people won’t be swept away into hell, but will spend eternity with Jesus in heaven.  I love you all and hope and pray that your life is built on THE foundation of rock, so when the storm comes, because it will, that you are not swept away.

Build Your House on the Rock

46 “Why do you call me ‘Lord, Lord,’ and not do what I tell you?47 Everyone who comes to me and hears my words and does them, I will show you what he is like: 48 he is like a man building a house, who dug deep and laid the foundation on the rock. And when a flood arose, the stream broke against that house and could not shake it, because it had been well built. 49 But the one who hears and does not do them is like a man who built a house on the ground without a foundation. When the stream broke against it, immediately it fell, and the ruin of that house was great.”

Change Your Thinking!

Quote of the Day
“The greatest adaptation in CrossFit takes place between the ears.” — Greg Glassman

The Battle Between The Ears | Professional Services Sales Experts | Lonestar

Over the years, I’ve learned not to be anxious about workouts.  They are just stepping stones in the right direction, toward success, health, and improved fitness.  Not every day is going to be a PR (Personal Record) day.  Get everything set, take a deep breath, and just start the clock.  Do the best you can, for that day, and that’s all you can do.  If you are consistent, work hard, and watch your diet, you WILL see improvements, and you WILL reach whatever reasonable goal you set for yourself.  If you need help in this area or any other, I would love to be your coach.  Set up and call, and we can discuss what your next steps should be!!

Book a Call!!

Here are some simple “Tips” to make positive changes.  Take these 3 items and use them this week.  I’d love to hear how these are helping you.  If you have any comments or questions, I would love to hear from you!

Key components of success in your fitness journey.

1.  Nutrition:  Pick ONE thing that you know you are better off without and cut it out of your diet.  AND don’t replace it with anything.  Something like pop, processed sugar, or a certain restaurant or fast food place that always makes you over do it.
2.  Sleep:  If you have a TV in the bedroom, get rid of it.  It can make you stay up later than you would normally.
3.  Activity:  Getting to the gym consistently can help to motivate you to keep moving outside the gym.  OFF days can be a brisk walk or jog to get the blood flowing.  This will help alleviate soreness in the legs specifically.

Don’t Go To the End of Your Rope

Unless we’ve come to know the Lord at a very early age (which is not the case for me, coach Mike), then you’re most likely to come to know Him in a time of desperation.  When we come to the end of ourselves.  When we’ve done everything in our power to fix a situation or overcome some struggle, and still fail.  That’s when we FINALLY reach outside ourselves to something greater than us, something much more powerful than anything we can do on our own.  That’s where God steps in.  If you’ve gotten to that point in your life, or even if you haven’t, those times will come.  We have the God of the universe that wants to have a relationship with us.  He cares for us.  He wants us to put our trust and faith in Him.  Though we come to know the Lord as our savior, that doesn’t mean that we won’t have troubles in this world.  We need to continue to go to Him, stay close to Him.  If you haven’t done that yet, don’t wait until it gets so bad that it’s your only choice.  Choose now!  Rest in Him, the One that loves you.  Everything else, every kind of trouble, pales in comparison to eternity and where we will spend it.

Key components of success in your fitness journey.

1.  Nutrition:  It’s been said, if you fail to plan, then you are planning to fail.  Pack your food ahead of time, so you don’t go with your gut at the time you are HANGRY!  That is when we make the worst decisions.
2.  Sleep:  Just do it.  There is a name for it, it’s called FOMO.  Fear Of Missing Out.  All you are missing out on is sleep, something your body needs to recover and get back at it tomorrow.
3.  Activity:  Pick ONE thing that you would like to improve on, and plan on doing that every day, even when you aren’t in the gym.  Pushups?  Do them every morning.  Pullups?  Rig something up at home to work on them.