CFG Monthly Newsletter, Vol. 1

Hello out there and Welcome to the very first issue of the CFG Monthly Newsletter!

Before we get into the fun, I thought I’d quickly explain how this came to be:

This past weekend, we held a staff meeting at the gym. The highlight of the whole thing (for me anyways) was an exercise our team did where we identified our personal experiences with poor, average, and excellent service within the hospitality field. Think airlines, hotels, and restaurants. While I won’t take up time with story after story, I do think it’s worthwhile to hear what a few of our major takeaways were:

  1. People don’t really share average/mediocre service experiences.
  2. The largest list, and the one that filled out the quickest, was the poor experience one.
  3. While studies don’t agree on the actual percentages, they all show that people are far more likely to share poor experiences than excellent ones.
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After some conversation, we figured out that the majority of our poor experiences could have been nearly eliminated had the service provider simply communicated more with the client. Things like airplane delays, sub-par room standards, and slow meal service can really ruin what could be a phenomenal experience. But if you are informed often about what is going on (huge bonus points for communication ahead of time), it can move a poor experience into the average category at worst.

What this told us is that we while we won’t ever be perfect, communication really goes a long way…and we don’t ever want to be in the average category.

That is why we are here, with the brand new CFG Monthly Newsletter. This is one of many steps we are taking to increase our communication with you all. We want to be even more transparent about who we are, what we’re doing and why, hoping that it provides some value – whether it be with a smile or laugh, an improvement in your health and fitness through a quick tip, or just one more reminder about upcoming events and happenings.

Without further ado, let’s get into it!

Eat Local:

From Coach Steph: “The Brunchery. QUICK FRIENDLY SERVICE! I ordered the BLT Omelet- spinach, tomatoes, avocado, Swiss cheese bacon, eggs, homefries and rye toast

5 stars!”

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From Coach Josh: “Steelbach at Armature Works. Really cool atmosphere with great steak selections (my favorite) and service that took time to tell us why they do things the way they do! Bonus points for the amazing cornbread appetizer”

What’s Everyone Watching:

From Coach Ed: “‘The Sandman’ on Netflix.”

(Josh’s note – without knowing anything about this show or even watching a preview, this show has to be all about how to get a good nights sleep, right?!)

From Coach Josh: “The Terminal List” on Amazon Prime. I read the book in a weekend and loved it. The show deviates a bit from the book, but it’s still great!

New Music Additions:

We are always excited when new music gets added to the playlist. Trust me, nobody wants to hear new tunes more than me – some songs have been with us for 11+ years, LOL! In light of that, if you’d like to submit some new songs, we just ask that they meet a few criteria:

  • Clean in content and language (meaning – you’d listen to it with your kids, grandma, and Pastor riding shotgun)
  • Don’t just give a blanket artist recommendation or an album.
  • Must be somewhat enjoyable to workout to. This will probably be the hardest bit for all of us to agree on, but I’m open minded. With one exception…
  • No country. Never gonna happen.

Here’s what has been added recently:

  • Señorita by Justin Timberlake
  • The Way You Make Me Feel by Michael Jackson
  • Cold Heart – Elton John, Dua Lipa, PNAU
  • Take My Breath – The Weeknd
  • My Sharona – The Knack
  • Hungry Like the Wolf – Duran Duran

(Did you know that CFG has it’s own Spotify playlist? Here’s the link if you want to listen anywhere on your own: )

Coach’s Thoughts:

From Coach Crystal – “Did you know you don’t get stronger when you’re working out? Increases in strength actually come after your workout, when you allow yourself to recover. While the absolute best way to recover will always be a good night’s rest, paying a little extra attention to your nutrition can also help. According to the International Society of Sports Nutrition, eating a meal within two hours after your workout can improve muscle repair and growth, and contribute to improved performance during future workouts. If you’re looking to take advantage of the post workout meal for these benefits, consider a meal comprised mainly of protein and carbohydrates with low fats such as the examples listed below. It’s most important to find something that works for you—including your food preferences, budget, and time.

  • 2 eggs and a 1/2 cup of seasoned potatoes
  • a low fat yogurt and an apple
  • a protein drink and a 1/2 cup of oatmeal
  • a turkey sandwich with veggies and low fat mayo”

Content You May Have Missed:

Sets Across vs. Climbing Sets – how to make the best choice as to whether you should increase the weight you are lifting or if you should hold steady during all sets.

Tempo – what is it, when/how to use it, why to use it and finally – who should use it.

What is Training Age and Why Does it Matter? – your age and experience impact what you should be doing to reach your goals and we explain how.

About Those Calories – do they really matter? 

The BNG’s, Basic Nutritional Guidelines – how everything you want in terms of health and wellness is on the other side of these four simple areas.

Recovery Tip of the Month:

From Coach Ed: “10-20min in nature unplugged. In the book ‘Peak Performance’, the authors discuss rest/recovery not only on a macro scale, but on a micro scale. Daily walks or sitting out in nature unplugged from any devices (phones, etc.) are essential in maintaining and increasing performance.”

The Wrap, The Roundup, The Debrief, The You-get-the-idea:

This week marked the start of a brand new school year, which as you know is both a gift (finally, they are OUT OF THE HOUSE) and a curse (I hate this traffic and why are all these people so aggressive on the roads!?). Seriously though, our family prayed for a safe, fun, and enriching year for all of the kids! We wish all of you nothing but the best.

With the new school year kicking off, that means that some of our classes revert back to their normal school time schedule. While our kids and sports performance programs maintained the same hours throughout summer, our teens go back to meeting at their regular times:

Monday @ 2:45pm

Tuesday-Thursday @ 3:45pm

For our adult clients, we’ve been working with some awesome new movements (yay yoke walks and sled pushes!) while also progressing our strength and conditioning in sustainable ways with tempo and intervals. I think I speak for all of our coaches when I say that we always love the post-workout conversations with each of you to see what you learned and to answer the questions you ask. What can I say, we are teachers at heart, so keep it coming!

Well, that about wraps it up for this first issue of the CFG Monthly Newsletter. We’ve got some great content coming your way that we can’t wait to share, so keep your eyes out for that. And if there’s anything you’d like us to write/talk/video about, just hit ‘reply’ and let me know!



P.S. If you think a friend would like this, please forward it along to them as well.


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