Over the past few weeks, I’ve taken a break from running challenges like 21 Days Hard and 28 Days Hard. Instead, I’ve been sitting down privately with many of our longtime members. And I keep hearing the same story: “I’m working really hard—but nothing is changing.” These women are training three, four and sometimes five […]
Felling Stuck? Your plateau may not mean you need less food and more exercise. Read More »
Integrity Fitness Has Changed- Here is why. When I first started in the fitness industry, I thought I knew exactly what people wanted. They wanted results. And by results, I meant getting lean, ripped, strong and into the best shape of their lives. In my 20s and early 30s, that was my world. I
After almost 30 Years in Fitness, I’ve Learned the Workout Isn’t the Hardest Part Read More »
Why some women stay consistent… and others start over every September. I’ve seen it every year for more than 25 years. Summer has a way of pulling people away from their goals. The kids are out of school. Vacations are booked. Weekends fill up with cottages, BBQs, weddings, and family events. The weather is beautiful,
The Summer Mindset Read More »
Almost everyone experiences pain at some point in life. Maybe it’s a sore shoulder that never quite settles down, nagging back pain after sitting all day, or knees that ache every time you climb the stairs. The first question to ask is simple: Is it acute pain or chronic pain? Understanding the difference can
Why Chronic Pain Doesn’t Just “Go Away” — And What You Can Do About It Read More »
Every summer, we see it. Around this time of year, attendance naturally starts to drop. In fact, we typically see about a 20% decrease as vacations, cottages, kids’ activities, backyard barbecues, and busy schedules take over.And honestly… I get it. Summer is meant to be enjoyed. But after coaching women for more than
Don’t Let Summer Steal What You’ve Worked So Hard to Build Read More »
People often ask me what makes Integrity Fitness different. Some assume it’s our coaching. Others think it’s our equipment, our programs, or even our experience. Those things certainly matter. But after coaching women for more than three decades, I’ve realized the biggest difference isn’t something you can buy. It’s the
Why Community Beats Motivation Every Time Read More »
Forget crash diets, detox teas, juice cleanses, and endless hours of cardio. If you have a vacation, wedding, reunion, or pool party coming up in the next three to four weeks, your goal shouldn’t be to lose as much weight as possible. Your goal should be body recomposition: preserving or building lean muscle
How to Look and Feel Your Best in the Next 30 Days Read More »
For years, the fitness industry taught us that there were specific rep ranges for specific goals. Lift heavy for strength. Do 8–12 reps for muscle growth. Do 20 or more reps for endurance. While there’s some truth to that, the latest research tells us the story is much bigger than that. Here’s
What Happens When Women Actually Stay Consistent? Most women don’t need another diet. They don’t need another cleanse. They don’t need another meal replacement shake. What they need is structure. Accountability. And a simple plan they can actually follow. Over the last challenge, our average participant achieved: 8.7 lbs average weight loss 7.9 lbs average
The Average Woman Lost 7.9 lbs of Body Fat. Could You? Read More »
When we launched 28 Days Hard, most women signed up for one reason: They wanted to lose weight. What happened over the next 28 days was something much bigger. Yes, people lost weight. Yes, people lost body fat. Yes, people lost inches. But the biggest transformation wasn’t physical. It was awareness.
What We Learned From 28 Days Hard Read More »
