Fit 4:13

08/06/2026

I usually get pretty frustrated when people say their goal is to “have abs in 2 months”. Is it possible, yes, but it takes a lot of discipline, not just in the gym, but also in the kitchen. The phrase “abs are made in the kitchen” is so true. This client decided June 1st, she wanted to improve her abs (and overall strength) by the end of September. She has made incredible progress! Her performance has improved significantly, she’s setting PR’s and feeling amazing as she continues to crush her goals. She still has 2 months to complete her “goal deadline”, but for 2 months progress, I’m sure she’ll reach her expectations.

08/04/2026

I don’t know a lot of coaches who would be willing and able to compete with their players. But today coach Clay (FMHS boys soccer) challenged his team to 30 minutes of cardio on the spin bikes. The goal, beat him in both, kcals and miles, in the 30 minutes. He told the team that if they all beat him, he’d take them to hot tomato. Well only 1 of the boys was able to beat him (they all did incredibly well and busted their butts) but he still took the team for pizza.
It was an honor to work with them this summer (and coach Clay year round 😉). I can’t wait to watch them kill it this season.

08/01/2026

August arms & and challenge begins today. Sign up and join us in a little friendly competition. There will be a prize for the first place winner.

Ready for a challenge? Join me in "August arms and abs "

Ready for a challenge?

07/29/2026

Taking a poll…

A few of us at the gym have been doing a meal swap all month long and realized, we can make some pretty amazing, high protein, healthy meals. We thought this might be a product that some others might find helpful. Meals would cost around $10, desserts around $4.

Question 1: if we offered high protein, low calorie, delicious meals, would you be interested in purchasing them?
Question 2: would you be interested in attending an evening event to sample some of the meals, and purchase them (at a discount) on the night of the event?

This weeks meals, pictured below
1.)Top left
Pizza bowl & cookie dough dessert
2.)Top right
Jalapeno popper dip w/ bell peppers & lemon raspberry dessert
3.)bottom left
Chicken tacos w/ protein sauce & peanut butter chocolate cookie dessert
4.)bottom middle
Chicken stir fry
5.)bottom right
Chicken pesto pasta & fruity pebbles cake batter dessert

All meals have over 40 grams of protein and around 350-450 calories

All desserts have 15-25 grams of protein and 150-250 calories.

07/19/2026

I am constantly hearing people say “do you hate us” or “why would you make us do this” when it comes to working out. My response is always the same “I will always have tremendous confidence in your abilities”, and “it’s because I love you and want you to live a long healthy life”. I wouldn’t challenge you if I didn’t think you were capable of big things.

07/15/2026

The FMHS boys soccer teams have been working hard this summer, cardio conditioning, to become unstoppable. Ive had the opportunity to work with them the last couple summers, and it’s been so rewarding to watch them grow as athletes. They are going to have an incredible season ⚽️🥅

07/11/2026

I often say “what would happen if we late cancelled classes as frequently as members late cancel for class?”. We just said “sorry, we decided to not show up today”. People would lose their minds.

07/01/2026

Fit 4:13 members, if you do not have a valid credit card on file, please add one asap. Any account that does not have one will be frozen until it is added. It is part of your membership agreement to have one on file at all times for any fees (late cancellations, late sign ins) that need to be charged. If you do not have one, you may have an outstanding account balance that is adding up and will have to be paid in full before you can renew your membership.
Thanks for your cooperation.

06/21/2026

Thank you to TruPrep Meals for this weeks meal prep. I was lucky enough to win 5 meals for her Father’s Day giveaway (for James of course). Each meal is perfectly portioned to help you meet your protein goals & stick to your healthy eating habits. If you are looking for a local meal prep program, I highly recommend Truprep meals. Located between fruita and junction, super convenient, with excellent weekly menu options.

06/21/2026

Strong vs skinny? Is chasing thin actually shortening your lifespan and diminishing your quality of life? Yes!!! Aim for strength vs a smaller number on the scale. Your body will thank you for it.