Let's Talk About Scaling...

There’s a phrase in the fitness world that people love to hate: “You can’t out-train a bad diet.” And every time someone hears it, there’s usually one person in the back saying: “Watch me.” We all want the magic loophole. We want to believe that one brutal workout can erase a weekend of margaritas, queso, and late-night drive-thru decisions that felt emotionally necessary at the time. But whether your goal is fat loss, muscle gain, improved performance, or just feeling better overall, nutrition matters more than most people want to admit and more than training. That doesn’t mean you need to eat perfectly, and that your life has to revolve around chicken, rice, and sadness. It just means your workouts can only do so much if your nutrition is working against you. Exercise Is Powerful… But It’s Not Magic People often overestimate how many calories they burn during workouts and underestimate how much they eat afterward. You crush a hard hour-long workout, leave feeling like a superhero, and reward yourself with: A giant smoothie A breakfast burrito “Just a couple” handfuls of trail mix Maybe a fun little iced coffee dessert disguised as caffeine Suddenly that workout you thought burned 500 calories is competing against 1,200 calories worth of “earned rewards.” Fitness watches don’t help either. According to your smartwatch, folding laundry apparently burns the same calories as the Colfax Half Marathon. The truth is that exercise is incredible for your health, energy, strength, confidence, stress management, and longevity, but when it comes to changing your body composition, nutrition is usually the bigger driver. Fat Loss? Nutrition Leads the Way If your goal is fat loss, you need some kind of calorie deficit over time. That doesn’t mean fasting or cutting carbs because your coworker’s friend's brother lost 12 pounds doing it. It means consistently eating in a way that supports your goals. You can absolutely work out hard and still struggle to lose weight if your nutrition isn’t dialed in. Crush six workouts a week. Hit 10,000 steps daily. Do extra cardio…while eating like you're at an all-inclusive resort. Nothing will change. Muscle Gain? Nutrition Still Matters Many think this conversation only applies to fat loss, but if your goal is building muscle, your nutrition is still a huge part of the equation. You need: Enough protein Enough overall calories Quality recovery Consistency You can’t survive on protein bars, and “I forgot to eat today” and expect your body to magically build muscle. Training gives your body the reason to grow and nutrition gives it the materials to actually do it. Somewhere In Between? Same Rules Apply Most people aren’t trying to become bodybuilders or fitness influencers who eat rice cakes recreationally. Most people just want to feel healthier, get a little stronger, and lose some body fat along the way. This is where a solid nutrition approach done 80% of the time beats an extreme “clean eating” phase that lasts nine days before ending in an emotional support cinnamon roll. Final Thoughts Working out is important, but workouts are not a free pass to ignore nutrition.  Your training and nutrition should work together , not compete against each other. Because at the end of the day…You really can’t out-train a bad diet. Even if your Apple Watch says otherwise. Hart

It feels like health and fitness get more complicated every single year. Every week there’s a new supplement, a new greens powder, a new recovery gadget, or a new “secret” routine that’s supposedly going to change your life. Social media makes it seem like being healthy requires a full-time approach and thousands of dollars worth of products sitting on your kitchen counter. Somewhere along the way, people started focusing more on the extras than the actual foundation. The truth is, most people would feel dramatically better if they simply focused on the basics consistently. Before worrying about cold plunges, red light therapy, mushroom coffee, recovery boots, fancy supplements, or whatever trend popped up this week, ask yourself a few simple questions. Are you eating decent food most of the time? Are you sleeping enough? Are you moving your body consistently? Are you drinking enough water? Are you managing stress at least somewhat well? The extra stuff can absolutely help, but most of it is just the cherry on top. If your nutrition is a mess, your sleep is terrible, and you haven’t exercised consistently in months, a fancy recovery tool isn’t going to do much. --- MASTER THE BASICS! Instead of trying to overhaul your entire life overnight, focus on a few simple habits first. Food - Try to eat protein at most meals and include some fruits or vegetables every day. Most meals do not need to be “healthy” perfection, they just need to be a little more balanced than what most people currently do. Fitness - Move your body consistently. Strength train a few times per week, go for walks, do some conditioning, play a sport, hike, bike, whatever you enjoy. The best workout routine is usually the one you can actually stick to. Steps & Daily Movement - You do not need to crush yourself in the gym every day. Simply moving more throughout the day matters a ton. Walking more, taking the stairs, getting outside, and staying active adds up quickly over time. Water - Most people are walking around dehydrated and don’t even realize it. Drink more water throughout the day, especially if you exercise regularly. Sleep - Sleep is one of the biggest performance and recovery boosters available. Try to create a more consistent sleep schedule and give yourself enough time to actually recover. --- Before buying another wellness product or trying the newest trend, ask yourself if you are handling the basics first. If you are eating fairly well, sleeping enough, exercising somewhat consistently, staying hydrated, and managing stress reasonably well, you are probably already doing a lot more right than you think. Start here ↓ Did I… Eat protein at each meal? Eat at least 1–2 servings of fruits or vegetables? Drink enough water? Move my body today? Get some steps in? Sleep enough last night? Spend at least a little time away from my phone/screens? Cover these bases consistently and those fancy doodads and watchamacallits won’t look so good after all. Hart

Let’s be honest… travel is where fitness routines go to die. Flights, weird schedules, eating out more, sleeping less… it’s really easy to fall into the “I’ll just get back on track when I’m home” mindset. And sometimes that’s fine, but if you travel a decent amount throughout the year, that mindset can turn into constantly starting over. The goal isn’t to be perfect while you’re traveling. It’s just to stay somewhat consistent so you don’t feel like you’re rebuilding from scratch every time you get back. Lower the Bar on Purpose A lot of people try to stick to their exact normal routine while they’re traveling. Same workouts, same structure, same everything. And when that doesn’t happen, they end up doing nothing. Instead of striving for perfection, lower the bar. If you normally train for an hour, maybe it’s 15–20 minutes. If you usually do strength & conditioning, maybe it’s just getting your body moving for a bit with one or the other. You’re not trying to make huge progress on a trip. You’re just trying to not lose momentum. You Don’t Need a Gym You can get a solid workout with just your bodyweight. Squats, lunges, push-ups, planks… nothing fancy! Honestly, most people underestimate how effective simple movements can be when you actually do them with some intent. A quick circuit in your hotel room or a jog down the block with some squats can get the job done way more than you think. Do the Simple Things Park far away, go on more walks, take the stairs instead of the elevator! It doesn’t have to look like a workout but these simple things go so much further than we think. Instead of trying to squeeze in workouts on top of everything else, just make the trip itself more active. Walk instead of Ubering everywhere. Go explore with a hike or choose to get in the pool rather than just sitting next to it! You’ll end up moving way more than you think without needing to carve out extra time for the gym. Don’t Let Nutrition Go Completely Off the Rails You don’t need to eat perfectly while traveling, but there’s a big difference between enjoying your meals and turning every single one into a free-for-all. A simple approach works really well. Try to get some protein in your meals and stay hydrated. That alone keeps things pretty dialed in without overthinking it or trying to be too strict. A Little Effort Goes a Long Way Travel doesn’t have to throw everything off. You don’t need a full plan, a gym, or a perfect schedule. You just need to stay a little consistent and be willing to adapt.  Ten minutes here, and a walk there, will keep you in a routine without taking over your trip! Hart

Let’s be honest… nutrition gets confusing fast. One person is telling you carbs are the problem, someone else is blaming fat, and then there’s a guy on the internet eating only steak and butter on a cutting board. It is so easy to feel stuck and confused. So instead of overcomplicating it, let’s hit some of the most common questions and give you answers you can hopefully use. “Do I need to cut carbs to lose weight?” No. Carbs aren’t the problem. Overeating is. You can lose weight on “low carb”, but not because carbs are magic. It’s usually just because you end up eating less overall. Carbs are actually helpful. They give you energy for workouts, help with recovery, and make your meals a lot more enjoyable. If anything, most people would be better off keeping carbs in and just being a little more aware of portions. “Is eating late at night bad?” Also no. Your body doesn’t suddenly turn food into fat after 8pm. What usually happens is people are more likely to snack at night. We eat out of boredom and go overboard without realizing it. If your total intake for the day is in check, eating later isn’t an issue. It just comes down to how it fits into your overall habits. “Do I need to track my food?” Depends. Tracking can be really helpful if you have no idea how much you’re eating or you’ve been stuck for a while. It builds awareness fast, but is not required. A lot of people do just fine focusing on simple habits like eating enough protein, having balanced meals, and being consistent day to day. Tracking is a tool, but definitely not a requirement. “How much protein do I actually need?” More than you think… but not a crazy amount. Most people trying to get stronger, lean out, or just feel better will do well somewhere around 0.7-1.0 gram per pound of bodyweight. You don’t need to hit it perfectly every day, but consistently getting enough protein makes a big difference in recovery, hunger, and body composition. Aim to center your meals around a protein source first, and that will cover a lot of bases. “Are fats bad for you?” No. Fats are essential. Hormones, brain function, overall health! The issue is they’re really easy to overeat because they’re calorie-dense and usually taste crazy good. So the goal isn’t to avoid fats, it’s just to be mindful of how much you’re adding without realizing it. “Should I cut out sugar?” Sugar isn’t evil… but it’s easy to overdo. Having some here and there isn’t a problem. It becomes an issue when it’s a large part of your daily intake and it pushes out more nutrient-dense foods. If most of your diet is solid, you don’t need to stress about a little sugar. “Do I need supplements?” No… but some can help. Protein powder is just a convenient way to hit your protein target. Creatine is one of the few that consistently works for strength and performance. Everything else is usually not necessary for healthy adults. “Why am I not seeing results?” It’s usually not one specific food. It’s consistency. Maybe you’re dialed in Monday through Thursday, and then the weekend undoes most of that. Maybe portions have slowly crept up. Maybe you’re just underestimating how much you’re eating. It’s rarely a total mystery that can’t be solved. It’s usually just a small gap between what you think you’re doing and what’s actually happening. Final Thought Your nutrition doesn’t need to be perfect, it just needs to be consistent. Eat enough protein and build meals around real food. Do that most of the time, and you’ll get results without having to overthink every single thing you eat. Hart

Let’s be honest… if getting in shape meant never eating out again, nobody would stick with it. You’ve got dinners with friends, date nights, work events, family birthdays… life! The goal isn’t to avoid restaurants forever, it’s to know how to navigate them without feeling like you just hit the reset button or lost all your progress every time you go out. It’s Not a Free-For-All The big mistake people make is walking into a restaurant with that “nothing counts tonight” mindset. That’s usually how one meal quietly turns into way more than you planned. Instead, just think of it like you’re eating a normal meal, it just happens to be cooked in a different kitchen by strangers… You don’t need to be perfect, but you also don’t need to go completely off the rails. Start With Protein If there’s one thing that will make the biggest difference, it’s starting with protein. Before you even get caught up in all the options on the menu, just ask yourself where your protein is coming from. Steak, chicken, fish, eggs, tofu, etc... That alone goes a long way in keeping you full and not picking at everything on the table for the next hour. Make Easy Swaps From there, don’t be afraid to make a couple small adjustments to your order. You don’t need to turn it into a whole production, but simple things like getting sauce on the side or swapping fries for a veggie can clean things up a lot without making the meal feel restrictive. Watch the Sneaky Stuff Where most people get tripped up is the stuff that doesn’t feel like it should matter that much. Oils, dressings, sauces, and drinks can add up fast. You can order something that looks “healthy” and still end up with a pretty calorie-dense meal if it’s loaded with extras. Same goes for drinks. Not saying you can’t have one, just know that they count more than you think. Don’t Show Up Starving Another underrated one is showing up absolutely starving. It sounds like a good idea to “save calories” for dinner, but it usually backfires. That’s when the bread basket disappears in two minutes and you’re halfway through your meal before you even realize it. Eating normally during the day, even just having something small with protein beforehand, makes it way easier to stay in control during your night out. Slow It Down Once the food gets there, just slow it down a little bit. Restaurant portions are usually bigger and more calorie-dense than what you’d make at home, so giving yourself a chance to actually feel full makes a big difference. Chew your food and put the fork down between bites! Final Thought One meal isn’t going to make or break your progress. What matters is what you do most of the time. Eating out a couple times a week is totally fine if everything else is dialed in. The problem is when one meal turns into a whole weekend of “screw it, I already messed up.” That’s what actually slows people down. At the end of the day, you don’t need to live like a bodybuilder to see results. You just need to be a little more intentional than the average person. Eat out, have fun, be social… just keep a little bit of awareness while you’re doing it. Hart

Let’s be real. Most people start lifting because they want to look better. Nobody’s flooding into the gym in January thinking, “Time to improve my long-term metabolic health!!” Looking good is cool, but still being able to move well, feel good, and actually do stuff 20-30 years from now? Way cooler. That’s the goal! So here’s how to do it in a way that actually sets you up for the long game. Slow Down… Your Joints Will Thank You Ego lifting has gotta go! Every rep should look and feel like you actually meant to do it that way. Control the way down, a smooth transition at the bottom, then lift strong on the way up! This helps us own the positions and movement instead of trying to get through it however possible. Pick Movements That Don’t Hate You Not every lift is made for every person, and it doesn’t matter what some guy on the internet said is the “best exercise for your glutes” If something consistently beats you up, then it’s probably not the move for you. If your joints are the limiting factor when doing a specific movement, let’s try a variation that allows you to move better, without pain, and push the effort! Muscle = Health (Not Just Looks) Meatheads get clowned sometimes but having more muscle is one of the best things you can do for your body. It helps with: Blood sugar control Metabolism Bone strength Injury resilience Not falling apart as you get older A lot of the “health benefits” people chase can show up just from having a little more muscle on your body! You Should Probably Do Some “Boring” Lifting PRs are fun, and they have their place! But if you actually want to age well, you need some phases where the goal is to build muscle, move well, and feel the right things working! That means sets about 2-3 reps shy of failure with a controlled tempo Not everything needs to feel like a competition Jerry! Recovery Isn’t Optional If you’re working out consistently: Sleep matters… a lot more than you think! Eat enough protein Take rest days when needed Talk to a coach about adjusting a workout if you need a smooth day You’re gonna get older, I promise! Feeling older doesn’t always have to come as soon as you think! It is a little bit up to you. Hart

Running kind of sucks (at first). You head out, feel decent for about two minutes, then all of a sudden you’re out of breath, your legs feel heavy, and you have no idea how people do this for so long. Totally normal. You just have to get over that big first hump. First Thing… You’re Running Too Fast I don’t even need to watch you run, I already know. Everyone starts too fast. The term “Zone 2” gets thrown around a lot as the holy grail for measuring the success of a run, but to quote a runner I know, “most new runners are not going to be able to stay in zone 2 no matter how hard they try.” What you want to aim for is a pace where you could actually talk in full sentences. Don’t worry about your pace on the watch or how far you are planning on going. Instead of looking at your watch and seeing that your heart rate is already at 175, just slow down enough so you can keep a conversation! Also… You Can Walk Some think if they stop and walk, it “doesn’t count.” It 100% counts. Run/walk is honestly one of the best ways to get into running without hating it. Something like: Run 2 minutes, walk 1 Or run 3, walk 1 Or even 1:1 if you’re just starting Just keep moving. Get Some Decent Shoes You don’t need anything crazy, but if you’re running in flat, worn-out gym shoes it’s going to feel worse than it should. Just grab a solid, basic running shoe: Nike Pegasus Brooks Ghost HOKA Clifton These aren’t automatically going to make running easy, but getting new gear definitely adds a little motivation for your next workout. You Don’t Need to Run Every Day And actually… please don’t. Your lungs will adapt pretty quickly but your legs and joints take a little longer. 1-2 runs per week is plenty when you are first starting. Mix that in with your normal workouts and don’t stress if they are slower or shorter than you planned. If I Were Starting From Scratch… Here’s exactly what I’d do: Example Week 1 Go out for 20–25 minutes Run 2 min / Walk 1 min → Nice and easy Example Week 2 Go 25–30 minutes Maybe run 3 / walk 1 → Still easy Example Week 3 Short 15-20 min jog → Super chill Do that for a couple cycles through and just let it get easier before you try to make it harder. Disclaimer…Stuff is Going to Feel Weird Calves tight. Shins sore. Knees weak arms heavy moms spaghetti. All normal. Except the last part… Obviously if something actually hurts and keeps getting worse, then don’t push through it just to prove a point. As the weather warms up and hopefully the fire smoke stays away, there will be a little more running at the gym. Don’t shy away from those days! Running with a group is a great way to get better at it without having to muster up the courage to get out there by yourself. Hart

Since the news about RMA now being an official Hyrox Training Club, we have gotten a lot of questions about how things will change, and if we are just going to do wall balls and running from now on. The answer is… No, and no! What we do at RMA already prepares people for Hyrox incredibly well. Being a Hyrox Training Club does not change what we are currently doing, but rather helps us add on to the services we can provide to our community, while helping others who may want to prepare for the event, or just enjoy a certain style of workouts. For starters, Hyrox is a threshold style race that challenges endurance through functional movements. Running, wallballs, ski erg, burpees, etc… Basically what we do every week. You need strength, muscle endurance, and aerobic fitness to excel. So train some strength, and do some cardio that is a mix of high, moderate, and low intensity. Let’s take a look at this week's programming at RMA. For strength, we have squats, lunges, pressing, hinging, and pulling. All things that are needed for having the strength in the positions needed for Hyrox. For conditioning we did workouts lasting 12, 20, 25, and 35 minutes. Those time domains matter because they train your ability to push, pace, or sustain effort over longer periods, which is exactly what you’ll experience in a race that can last an hour or more. One of the biggest misconceptions is that Hyrox is just cardio, but that’s not really the case. If you’re not strong, every weighted movement feels harder than it should. Strength is what makes those movements more efficient. At the same time, your engine plays a huge role. Hyrox rewards people who can find a sustainable pace and hold onto it without falling apart halfway through. That’s something we train all the time, whether it’s in longer workouts or intervals. Learning how to manage effort and keep moving when things get uncomfortable is absolutely a skill. If you have been here for our Wednesday workouts, this is exactly what we’ve been doing. Trying to find a repeatable pace, with very little rest between rounds. So will things change? Not really. You might see a bit more running or some additional sled work, but the foundation of what we do isn’t going anywhere, because it works for everything. We’ve never trained just to be good inside the gym. We train so you can take on challenges, stay strong, build endurance, and actually use your fitness outside of RMA. Hyrox just happens to be another way to do that. A few things to look out for if you missed our previous email and/or are interested in Hyrox race information. 1. Denver race coming November 12-15, 2026! 2. We have early access to race tickets for our members! (Links will be sent out before sign ups for each race.) 3. Be on the lookout for RMA Hyrox events/simulations 4. And for an RMA run club! (the hardest part of HYROX) See you out there on the rubber! Hart

As we move into spring, things are heating up, and by “things” I mean the climate. Whether you’re hitting a workout, going for a run, hiking, or just existing in Colorado sunshine, staying properly hydrated can be trickier than you think. Water is Great, But It’s Not Everything Water…boring!!! Wouldn’t it be cooler if we could drink things that tasted good like H2Flow? (if you understand that reference, I’m impressed.) Yes, drink your water. But if you’re sweating a lot, you’re not just losing water, you’re also losing electrolytes: sodium, potassium and magnesium. Sodium helps regulate fluid levels, potassium helps muscles contract and nerves fire, and magnesium plays a role in muscle relaxation and energy production. If you only drink water, you’ll end up diluting the concentration of those electrolytes in your body, which can cause all sorts of issues. If you hit a wall out of nowhere, your legs start cramping mid-workout, or you feel lightheaded after being outside, it could be that you aren’t adequately restocking your body’s electrolyte supply. When should you actually use electrolytes? You’re working out 45+ minutes You’re outside in the heat You’re a heavy sweater You’re doing multiple sessions in a day You wake up feeling dehydrated Quick Tips 1. Start your day with water - Before coffee. 12–20oz goes a long way. 2. Add electrolyte supplements when it makes sense - On workout days, long hikes, or hot afternoons, a packet like LMNT, Liquid IV, Nuun, Skratch, or similar can be helpful. 3. Sip throughout the day - Don’t chug water at 8pm and try to catch up. 4. Eat real food - Fruits, veggies, and well-balanced meals already give you potassium, and magnesium. 5. Pay attention to your body - Be on the lookout for low energy, headaches, and poor workouts. Stay salty out there! Hart