https://www.thechasefitness.com/

The Chase Fitness, New York, NY (2026)

02/02/2022

Take a couple hours each week for food prep and you’ll end up eating better and saving time.

It’s an option, not a mandate.

If you love cooking each day, maybe that’s not the right approach for you.

For me… the culinary arts are not where my talents, skills, and interests are.

So it makes my life simpler to prepare a bunch of meals at once, freeze them, and eat them over the week.

It doesn’t have to be every meal. Say you prepped just lunch for the week - you eliminate about ⅓ of the work for yourself.

You choose what to make so you’re in control of the ingredients.

If you’re counting macros or calories, you don’t have to do the math every day because it’s the same. It helps me stay consistent. It’s a good fit for me, which is why it works. It’s not inherently a better way of doing things.

Figure out the ways that work for *you*; that help *you* stick with the process consistently.

That’s how you win.

Consistent daily steps towards your goals.

02/01/2022

It’s already February if you’re keeping score (and even if you aren’t).

Personally, this is the wor- my least favorite time of year. It’s cold and dark. And even though I *know* there aren’t that many weeks until spring, it *feels* like winter’s never going to end.

The drudgery makes it feel like there’s no point in doing anything.

If you started this year working on hitting the gym and eating better, this is about the time you might be feeling some of that dull “what’s the point? When is this going to start paying off?” feeling.

That’s perfectly normal.

You might even be considering giving up.

[First, a quick word to you if that’s not you and you haven’t started: It’s not too late to start. Don’t write off the whole year just because you didn’t start in January, that’s silly.]

If you’re putting in the work, the results will show up. Definitely not immediately. And they’ll be subtle changes early on that you may not recognize.

Before you get the flowers blooming and warmer temperatures of spring, there are small signs like more daylight.

With your fitness those subtle changes may include:
Feeling better
Moving better
Clothes fitting better
More energy
Improved sleep

Those are tells that bigger signs of progress are on the way. The more obvious ones like changes in how you look and hitting milestones in the gym won’t happen if you quit.

It’s normal to feel like it’s taking too long. It’s not. It’s just taking longer than you’d like. But if you quit, it’ll never happen.

Keep putting in that work.

If you don’t quit, you will win.

01/27/2022

Hopping from new fad to newer fad gives you:

Excitement.

A brief hit of progress.

A sense that change is easy.

A belief that any results stem from the program, not from you.

The truth is:

Big goals require time and patience. You won’t see results for a while. You are building a solid foundation of habits that will serve you for decades. This is extremely effective and extremely boring.

Change can be simple, but it’s rarely easy. Your current habits have years of repetitions behind them.

There’s no magic program. Results come from executing those foundational habits consistently for long stretches of time.

The fundamentals don’t change.

Eat plenty of protein. Eat lots of veggies and fresh fruit. Drink plenty of water. Factor in some room to be fit in some treats in moderation. Do your best to get quality sleep and to manage stress.

Walk daily.

Strength train a few times a week.

Repeat.

Maybe boring, but it works.

01/25/2022

Run your own race.

It’s cool to see someone else’s progress and be happy for them. But comparing yourself to them isn’t going to do anything productive for you.

They’re not you. Their situation isn’t yours.

Just focus on you.

Keep taking small steps towards your goal and you’ll get there.

01/24/2022

The number of reps you do each set is less important than the effort you put into each set.

There are broad guidelines (1-3 reps, max strength; 3-5, strength; 5-10 hypertrophy; 10+, muscular endurance). But there’s overlap between them.

It’s best to spend some time in each.

But the truth is you’re probably going to prefer one style (lower reps, middle-range reps, higher reps) over the others.

That’s okay. You can major in the style you like and minor in the others.

Whichever one you’re doing, you want to get the most out of it. That means getting fairly close to failure on each set (not including your warm up sets).

*This doesn’t mean failure to the point where you end up pinned under a bar.*

You want to choose a Goldilocks weight for the reps you’re doing. Not so light that you could do several more reps than your target. And not so heavy that your form breaks down before you reach the targeted number of reps.

When you can no longer do another rep without your form degrading, that’s failure.

If your sets are too easy, that’s not going to do much for you. If they’re too difficult, that’s a good way to get injured.

So, if you’re doing 3 reps or 15, you’re still going to be working hard. That’s how you progress, by pushing yourself (but not recklessly).

Once you can hit your rep targets with a given weight, it’s time to either increase the reps while keeping the weight the same or increase the weight while keeping the reps the same.

01/21/2022

Consistency is how you get results.

A simple way to track your consistency is using a ✅❌ system. On days where you hit your workout and nutrition targets, you put a ✅. On days you don’t hit both, you put an ❌.
(On days when you’re not scheduled for a workout, you just mark the day based on nutrition.)

This isn’t to make you feel like you passed or failed a day. It’s to illustrate the pattern. If you’re seeing lots of red on your calendar, you know you’re not being very consistent. So when you’re not seeing results, you haven’t really earned the right to complain (or to even act surprised).

If it’s about 50/50 red/green that’s still not going to get you where you want to be. To make sustainable progress you want to be 80%+ ✅ and 20% ❌.

Over a month that would look like 24+ days with a ✅ with only 6 ❌ days. Not that you plan to do it, but you can miss almost a full week of days per month and still make progress.

*You don’t have to be perfect to make progress*.

Strive for consistency, not perfection.

It’s challenging getting a streak of ✅ going, but once you do, you’re going to want to keep it going.

As you can see in the image above, I intended to hit the gym 4 days this week and made it only twice. Not great, but not the end of the world. 50% consistency is better than 0% but I know I can do better. Tracking like this helps me keep myself accountable.

If you want results, find a simple and reliable way to make sure you’re being consistent.

01/20/2022

The simplest way to eat more protein is to simply increase the amount of what you’re already having.

Ex.: Eating some chicken? Have a bigger/another piece.

You don’t have to overthink things.

If you’re wondering why protein’s so beneficial:

Your body uses it to repair and build tissues, including muscle.

It’s filling; prioritize it and you’ll be less hungry throughout the day.

Aiming for a palm-sized amount of protein at each meal is a good place to start. (That’s palm-sized before it’s cooked 😉.)

01/19/2022

Exercise is not a punishment.

Food is not a reward.

Remembering these two things can help you maintain a healthy attitude about your fitness.

You don’t work out because you want to atone for something.

You don’t eat because you’ve earned it.

You work out because you want to improve (e.g. strength, work capacity, endurance, etc.).

You eat because food is delicious and necessary for survival. You don’t have to deserve food in order to eat. You wouldn’t think you need to deserve oxygen, would you? Same thing with food.

Keep putting one foot in front of the other. You got this!

01/18/2022

So we’re a little bit more than halfway through January and you’re probably wondering, “Where the hell are my results?!”

Well, if you’re doing the right things, they’re on the way. They’re going to happen soon.

Just ask yourself a couple questions:

How consistent have you been with your nutrition?
How consistent have you been with your workouts?
How consistent have you been with your recovery? (Meaning your sleep, mostly.)

If you’ve been knocking it out of the park with those, hitting each at 80% (of the time) or more, the results are going to come. You’re going to start seeing progress soon.

If you haven’t been that consistent, that’s why you haven’t seen the progress yet. Remember, you’re not going to be a finished product in three weeks.

So just keep working to be consistent and that’s how you make your progress. That’s how you get where you want to be.

Keep at it.

P.S. If you haven’t started yet, or if you’ve already tripped up, it’s way too early to throw in the towel. You are never more than one meal away from being back on track. You are never more than one workout away from being back on track.

01/14/2022

Having trouble staying on track over the weekend?

Plan ahead.
Start with protein, veggies, and water.
If you want treats, be intentional about it.
Enjoy.

It can be really tough staying on track over the weekends. If you’ve been really restrictive through the week you might feel like you deserve or you’ve earned to totally cut loose.

And when you do, you may feel like you undid all the hard work over the week.

Instead of the “5-days totally on, 2-days totally off” approach, what if you tried something different?

First, let’s get rid of the idea that you have to be really restrictive in order to make progress. That binary off/on idea might work for a light switch, but you’re not a light switch.

Being slightly less restrictive allows you to follow a plan in which you’ll make progress while still enjoying treats in moderation.

You can even include daily treats in moderation, if you want.

Your weekend eating shouldn’t be much different than your weekday meals. Focus on getting plenty of protein, lots of veggies and fruits, some starchy carbs, and healthy fats. Also be sure to drink lots of water. And if you want a little treat, have it.

Being overly restrictive can make you feel like “you can’t” for 5 days and when the weekend comes, it’s a chance to make up for it. Allowing yourself a little treat each day (again, if you want it. You don’t have to have it.) means you don’t have to make up for it.

Be intentional about your treats. If you’re going to have it, choose to have it. Don’t mindlessly start shoveling. Take your time and enjoy it. When you feel satisfied, move on with your day.

And - pay attention, this part is really important - if you do go overboard over one meal, remember you are never more than one meal from being right back on track

01/13/2022

Squat - bodyweight, barbell, goblet, lunges
Hinge - deadlifts, good morning, Romanian deadlift
Push - push-ups, bench press, shoulder press
Pull - chin-ups, rows, inverted rows
Carry - farmer’s walk, waiter’s walk, suitcase carry
Reach - Russian twists, wood choppers, Pallof press

These are the 6 major exercise movement patterns and a few examples of lifts you can do.

It’s just a small sample of your choices.

If you include a few sets of each movement 1-2x per week, you’ll get stronger, you’ll move better, and you’ll feel better.

You don’t need the fancy stuff that’s all over IG. Get really good and strong at the basics if you want great results.

01/12/2022

Rest days are not lazy.

They’re part of the process.

If working out 3x a week is good, then 5x is better. And 7x is even better, right?

Not necessarily.

When you lift weights, you cause tiny tears in your muscles. Don’t worry, you want that.

Your body will repair those tears so that the muscle fibers are stronger than before. This is exactly what you want.

But, in order to do that, your body needs time to do those repairs. You actually build muscle during your time outside of the gym, not inside the gym.

You also need adequate food, particularly protein, to provide your body the building blocks to repair and build more durable muscle.

If you don’t take adequate time to rest, you’re hampering your body’s ability to make those repairs.

A rest day doesn’t have to mean you lay on the couch. You can be active - go for an easy walk or bike ride or stretch.

So go hard 2-4x a week in the gym and rest the other days without any guilt.

Your rest days are helping you get where you want to go faster.

The Chase Fitness

02/02/2022

02/01/2022

01/27/2022

01/25/2022

01/24/2022

01/21/2022

01/20/2022

01/19/2022

01/18/2022

01/14/2022

01/13/2022

01/12/2022

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