Thanksgiving and Christmas have passed, New Year’s Eve is on its way! What choices are you making each day to get back on track after the holidays? Remember, fitness and progress is never lost after enjoying a couple days with your family. Where most people get in trouble is the after effects and a slippery slope in unhealthy habits. Getting in fewer workouts, slacking on protein, Christmas cookies for breakfast, leftovers for days, and drinking anything but water. We get it, we’ve all been there! Don’t overcomplicate things — exercise and nutrition is the answer, there are no shortcuts. You

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Merry Christmas, CFD! We're nearing the end of 2024, what a year! This year marks CFD's 6th year in business — we are so thankful for each and every one of you! Take some time to reflect this week on what went well this past year, and what could be better in 2025 — inside the gym, but most importantly, outside of our four walls. :) Be proud of what you've accomplished. Think about the thing that makes you the most uncomfortable — that is your biggest opportunity for growth. As always, the team of coaches are here for you

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We have just one more full week until Christmas! With the holidays coming up, please be sure to take some time to make yourself a priority — the week leading up to Christmas can be stressful in many ways. It's easy to let your nutrition slide during all the family get-togethers and holiday parties. Prioritize exercise, water, protein and sleep. Start your days with a workout and a nutritious breakfast — if you commit to those two habits consistently, you're winning. :) Thank you for your continued support in promoting our 3rd annual 6 Week Challenge! Let your friends know

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We hope you all had a great weekend, CFD! The month of December can be challenging for us in so many ways — the hustle and busyness of the holidays tends to take over pretty quickly. Any other parents hanging on by a thread? ;) Remember our current monthly challenge — take a moment for yourself every day. Maybe it's a workout, a walk, a talk with a friend, or a cup of coffee alone in the morning before anyone else needs you. Taking some time to reset is an important part in facing every day with a positive and

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Amazing work on your one rep maxes last week, CFD! All the work you put in through the past couple of months paid off — we saw so many PRs coming through. If you didn't retest your lifts or hit a new one rep, let's keep working hard! The training in between is the fun part. :) Thank you to those of you who started out your Thanksgiving day with our CFD family! It's always the best feeling to come together and work out as a community. How are your quads feeling after those lunges? ;) What a great grind!

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It's one rep max week! We've reached the final week of our current strength cycle. On Monday, Tuesday and Wednesday, we'll be testing our one reps in back squat, push jerk and deadlift. You know the drill! ;) Make sure your body is getting enough rest and proper nutrition. Hydrate. Warm up and stretch. If your body isn't feeling a one rep, don't force it. Remember, you all have worked extra hard the last couple of months — there's a great chance you're ready to chase that PR. :) Can you believe Thanksgiving is already here? Please invite your family

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