Success? Show Up!


“80% of Success...Is Just Showing Up”


Strategies, tips, and techniques to break free of

old habits, stick to your commitment and get you

the health and fitness results you want.

Your First 21 Days...

When starting a new exercise program, most people fail or quit within the first four weeks. In order to break free from your old unhealthy habits, you must consistently “stretch” to make a change.

All the current studies on behavior show that it takes about 21 days to integrate a new habit into your life. Here are a few tips to get you through those crucial first 21 days:

Define Your Goals, Motivation, and Commitment (find your why)

Take some time to write down your goals. What do you want to accomplish? Why is that important to you? Set a realistic, clear, specific, and measurable long-term goal. In addition, create a few short-term, interim, goals to keep you on track for the long-term. Share your goals with us so we can help hold you accountable.

Daily Reminders

Even with a set goal, sometimes we can slip off course - that’s why daily reinforcement is vital. Write out your long-term goal on a 3x5 index card and read it out loud to yourself each morning and night. Even carry it with you as a continual reminder throughout the day. That may sound like some metaphysical mumbo-jumbo to you, but I promise…

it works!

Take Action

Take out your calendar and mark off a minimum of 3-4 days each week for the duration of the program when you will come in for your sessions or exercise on your own during open gym. Then do it!


Let us support you. Don’t just try to go this thing alone. We are experts at not only exercise, but also motivation and providing the supportive, structured environment that guarantees you of successfully achieving your goal. It is a proven fact that EXTERNAL accountability increases the speed at which you get results - and the certainty of results.


Be consistent! Stick to your commitment! When you consistently meet your short-term goals, a feeling of confidence and certainty in the outcome sets in, and this becomes your driving force. Your consistent commitment combined with our support and guidance will bring you the results you want.

Record and Track Your Progress

Keep a journal of your daily nutrition and exercise. Doing so will allow you and us to gauge where you are on your “road-map” to success!

If You Have Questions…

Call us at 410-324-6945 or e-mail for answers to your questions or additional support with exercise, nutrition and motivation. Our promise to you is to always be there for you. You are not alone in this anymore!