No Matter How Long It’s Been

Society is a liar and public opinion is worthless.

Society leads us to believe that after a certain age, we’re just supposed to fade into the background and watch our youth slip away like the sun beneath the horizon. Generally accepted stereotypes say that the more years behind us, the worse the years in front of us. That losing strength, gaining pounds, tolerating pain, and buying rocking chairs are just part of life.

Fortunately, none of that is true. And no matter how long it’s been, how broken we feel, or how old we are, there are many miles left in them bones. We just have to use them.

Feeling the best you ever have begins with an action as simple as turning your steering wheel the other direction, followed by the best step you will ever take; the first one. After discussing your goals and history with a 3RFitness coach, you’ll be on your way to the feeling years younger. From specialized programs to small group sessions, from old injuries to inexperience, the coaches at 3RFitness have seen it all and are ready to create the program for you.

Contact us now!

Act Now

If intentions were a color they would be clear and you would look right at them and see nothing. Like a beautiful painting in the dark, a heartfelt ballet played too softly, a decadent party without guests, intentions are meaningless.

And we all have them.

If you’re someone who’s always starting again, then today is your day. Today you can act.

Before you go to bed, and after you write at least three things you’re grateful for, write three ways you took action towards your goal today. Think of it as a review.

“Today I practiced pull-ups for 10-minutes after my workout.”

“Today I got up early and packed my lunch.”

“Today I turned off the TV so I can get some sleep.”

A day full of good intentions is a day full of daydreams. While a day full of action is a day full of progress. Act now!

Can You Smell What The Rock Is Cooking

Forty-six-year-old, Dwayne “The Rock” Johnson, is one of those guys you can’t help but like. He’s charming, hilarious, and all tatted-up. What’s not to like?

He’s also the perfect example of someone who manages to have a weekly cheat meal and still look great. He makes it look so effortless, in fact, that you want to dive into the boatloads of sushi and cookies alongside him.

If it were only that simple.

It’s no secret that training takes discipline. Dieting, on the other hand, takes more. But how much more, and what behaviors stretch our willpower more than others?

Most people train less than seven hours a week. A pretty sweet return on investment. Eating right, however, is 24/7. You’re either eating for your goals, avoiding eating things that will ruin your goals, or eating something that has nothing to do with your goals. And if you’re like most people, the more often you go from clean eating to cheating, the harder it is to stay on track.

The Rock’s trainer, Dave Rienzi said that The Rock is “one of the most disciplined people on the planet.” If that doesn’t describe you, then weekly cheat meals may be one of the worst things for you.

Stop starting over and stop flip-flopping food. Give it a few weeks before your next cheat meal, then give it a few more. And remember, just because it works for The Rock, doesn’t mean it works for everyone.

Step 1

Our mission at 3RFitness starts with a free assessment.

We’ll get to know each other, set expectations, and make a plan just for you. Think of it as a fitting for a whole new outfit. One that does things you never dreamed!

Click here to schedule your free one on one visit today.


What are my goals and will this help me reach them?

There’s no such thing as bad for you.

It took me a long time to learn that. I used to be one of those guys labeling things left and right; this is “good for you” or that’s “bad for you.” I sounded like a preacher who got the gist of the Bible but missed the point entirely.

The good news is, there’s only where you wanna go and who you wanna be and what it’s going to take to get you there. No guilt for giving into bad, no shame for failing, no condemnation for missing the mark. Just a simple question without judgment:

“What are my goals and will this help me reach them?”

If the answer is yes, then do it. If it’s no, then don’t.

Is that chocolate cake going to help you lose that 30-pounds? Probably not. Leave it at that and move on. But if you still decide to have a piece or two, don’t beat yourself up. Examine why it is you made one choice over another — Were you hungry from missing lunch? Do you need to keep sweet treats out of the house? Are you drinking enough water? — then adjust.

It may sound like semantics at first, it may even seem like some new age mumbo-jumbo for sensitive types. Until you try it and discover how much easier it is to make decisions that reach your goal than it is to make choices to avoid the “bad.”

Step 2

So you’ve completed you’re free assessment, and you’re eager to start your first day. First, let us be the first to congratulate you. You should be proud.

Second, dive in!

It may seem scary, but we assure you, the water’s warm. And your trainer is like your swim coach, they’re going to give you all the tools you need to keep you swimming strong.

In the meantime, tackle these 3 tips first.

1. Journal your journey

It’s important to have a roadmap that shows where started and how far you’ve come. The more you change, the happier you’ll be you started keep track today.

And don’t worry, no one else needs to see it, so be honest and write whatever’s on your mind.

2. Create a morning routine

If there’s one thing some of the most successful people in the world usually agree on, it’s the importance of a consistent morning routine.

“I get up at 4.30am every morning to walk my three dogs and work out,” CEO of Starbucks, Howard Schultz said. “Around 5.45am I make coffee for myself and my wife using an 8-cup Bodum French press.”

Drink a big glass of water first thing, stretch for five minutes and pray; whatever you choose, do it every day.

3. Put food first

If there’s one drug everyone takes every day, it’s food. And man what a powerful drug it is.

Food sets the stage for motivation, healing, and progress. When it’s right on, we have endless energy and feel great. When it’s off, we can’t focus and lose steam fast. And sadly, it may be so long since we’ve felt good that we’re just used to feeling bad.

Fill your plate with vegetables at least twice a day, eat a handful of nuts or seeds at every meal, and chose quality protein source with as little processing as possible.

That’s it. Three simple tips anyone can do that lead to better habits and a healthier you. 

Step 3

Get addicted to feeling great!

That’s the secret to forever fitness. You have to love feeling great more than you love feeling so-so, or average, or sick. You don’t have to love every workout, or getting up early, or even cooking, you just have to love how doing all those things makes you feel.

It’s the addiction that keeps us coming back for more. It’s all the gifts we get from being fit; from playing with our grandchildren, to running our first marathon, to getting off the medication, the only limit is our imagination.

Write it down right now!

“I want to do my first pull-up bu 2019.”

“I’m going to run a 5k before I turn 50.”

“I will lose 20-pounds before my next birthday.”

Then put it somewhere you see it every single day.

“Any idea, plan, or purpose may be placed in the mind through repetition of thought,” author of Think and Grow Rich, Napoleon Hill said.

Before long, your workouts transform into something from something you have to do, into something you can’t live without.