Fit Culture Blog | Tips and Information to Stay Healthy and Fit

How To Stay Fit, When You Don’t Have Time

Daniel Island HIIT Class

Sarah and I spent last week in San Francisco.

I was working, but we also had the opportunity to meet our beautiful new niece, Adeline (the first child of her Sarah’s youngest sister, Emily — pictured, right).

emmy-and-adiIt was a great trip, but the combination of travel + my rigorous work schedule made it hard to workout.

Fortunately, I remembered something that a personal trainer had once shared with me: “It’s a lot easier to stay fit, then get fit again.”

In other words, even if the conditions aren’t perfect, do your best to make some kind of workout, any kind of workout, happen.

This week, I was able to squeeze in one breath-taking morning run in Sonoma (picture above), but most mornings I spent on the hotel treadmill.

They weren’t great workouts, but it was enough to keep my energy and endurance up while I was away from the studio.

As we enter this very busy last six weeks of the year, it will be easy to make excuses to not get your workout in.

There’s nothing wrong with changing your workout to accommodate your schedule/needs, just don’t let it go entirely. Remember, you can “find your fit” anywhere.

See you at the studio!

Fight Your Fear With This Smart Strategy

Daniel Island Strength Training

A funny thing happened on my way to the gym last week…I started to get nervous.

During our vacation the week prior, I hadn’t worked out with the same frequency, or intensity, that I had become accustomed to since we launched Fit Culture in April.

So, as I headed to Tabata Boot Camp early Monday, a little voice in my head started asking a series of annoying questions:

“What if it’s too hard?”

“What if you can’t keep up?”

“What if you embarrass yourself?

Has this ever happened to you? Have you ever gotten nervous, anxious or scared in this way before? Does the little “gremlin” that lives in my head, live in yours, too?

If so, what do you do? How do you face that fear? How do you get past it?

A technique that I find particularly helpful in situations like this is what I call “Best Dad.”

A Smart Strategy To Help You Face Your Fear

“Best Dad” (or Mom) is a simple process in which you take the fear that you are facing, and imagine that it’s your son or daughter who’s dealing with it.

Specifically, you imagine that these “little voice” questions (e.g. “but what if it’s really hard?” “what if I can’t keep up?”) are coming from your child and answer the way you would if you were being the “best” parent you can be.

Done well, this technique strips the questions of their emotion (e.g. fear) and allows you to address the questions in an objective and principled way.

For example, in this situation, here’s what my inner dialogue sounded like:

What if it’s too hard?
“Best Dad”: That’s OK. You want it to be hard. Hard is good; if it’s not hard, you’re not growing.

What if I can’t keep up?
“Best Dad”: It’s not a competition. You don’t have to “keep up,” you just have to do your best.

What if I embarrass myself?
“Best Dad”: Never let uncertainty hold you back from trying something you’re not-quite-sure you can do. That’s not embarrassing, that’s courageous.

Needless to say, after completing this short thought exercise I felt a lot differently about the workout ahead of me. I made it to the gym on time, gave it my all and, loved every minute of the butt-kicking I received 🙂

Even better than the physical workout? The knowledge that I had, once again, exercised my ability to face my fear and work through it.

Where is fear holding you back? How might you use the “Best Mom/Dad” strategy to face your fear and work through it?

Feeling Grateful

Daniel Island Strength Training

Sarah and I were out of town last week — taking our first vacation together in nearly a year.

We started off visiting with a couple of old friends in Nantucket (where the picture above was taken).

On our way back home we stopped in Norfolk, VA to attend the “Change of Command” ceremony for my older brother, Jamie, a life-long Navy SEAL recently appointed “Commodore” of Naval Special Warfare Group 2.

Needless to say, it was an amazing week; full of joy, laughter, friends and family.

That said, we wouldn’t have been able to enjoy it had it not been for the “family” we left behind here on Daniel Island — our instructor team and you, our cherished friends and clients, who ensured that the studio ran smoothly in our absence.

Thank you!

We want to extend a special thanks to our dear friend Kim Riley (and her family), who spent many hours in the studio — opening, closing cleaning and making sure all the little things got done.

Thank you, Kim! We feeling grateful.

Despite all of the fun we had while away, there is, truly, no place like home. We can’t wait to see you all again at the studio this week.

The New Fall Schedule Is Here!

Daniel Island Strength Training

We spent a TON of time tweaking and refining this schedule to meet your needs. We hope you love it!

Here’s what you need to know:

1. We’ve added an “Express Zone” — 45-minute, action-packed classes to help you maximize your efficiency and time.

Every 6a, 7a and 5:15p class (Monday thru Friday) is 45-minutes — designed that way so that you can get a great workout AND get the kids to school, or get to work, on time. In addition, we’ll have “express” classes on Monday, Wednesday, and Friday at 12:15p.

2. We’ve added a new “early evening” class at 5:15p!

Perfect for the person who gets home from work between 4-5 (or earlier). This class is scheduled so that you can get your workout in, shower and still have time for dinner with the family.

3. We’ve added a new class – Buns & Guns!

Great name, right? This is a creation of Master Coach Katie Watson. 45-minutes of high-intensity training focused on sculpting your arms and toning your glutes.

And great news, Jennifer Tyson — a certified run coach, personal trainer and group fitness instructor — has joined the team! Jennifer will be teaching Buns & Guns, Tabata Boot Camp, and HIIT Boot Camp.

Again, we’ve worked really hard to create a schedule that makes it as easy as possible for you to work out how you want and when you want. We hope you love it.

See you at the studio!

PS: Are you as excited as we are? If so, click here to pre-register for classes.

FC Fall Schedule Image

The Most Important Thing in the Olympic Games

Daniel Island Strength Training

“The Olympic Creed”

The most important thing in the Olympic Games is not to win but to take part, just as the most important thing in life is not the triumph but the struggle. The essential thing is not to have conquered, but to have fought well.


I was reminded of the Olympic Creed this week when a new client, trying his first HIIT Bootcamp, exhausted himself after just half a class and had to stop.

Afterwards, he was disappointed: “I’m so out of shape!” he lamented.

But, from my perspective, he had nothing to be disappointed about.

My view: It didn’t matter that he didn’t finish the workout; what mattered is that he showed up in the first place. He took a first step towards getting healthy when he could have continued to make excuses.

As it says in the Creed, “the most important thing in life is not the triumph, but the struggle.”

Let’s keep the Olympic Creed in mind this week — at the studio, at home and at work.

Let’s worry less about winning or losing and, instead, simply commit to showing up and doing the hard work that moves us forward.

Good luck! We’ll see you at the studio.