CAP Fitness Academy

11/02/2025

Now is about the time that even the people who are disciplined start to lose focus and get off track.
If thats you…it’s ok! When creating a new lifestyle (or even maintaining one) there are bumps in the road.

The most important thing is to get it back on track.
It’s easy to slip back into old habits that took you where you were before, and I’m guessing this isn’t the first time you’ve tried to make a change.

What is going to make this time different?

True lasting change doesn’t occur from perfection, it comes from progress.

Your biggest step forward this year might be getting back on track after a tough week when the previous version of yourself gave up.

13/01/2025

As you start, or restart, or level up your fitness journey this year remember results come by being consistent, not extreme.
Start off with small changes and as they become routine you can slower layer more on. This allows each day and week to be more manageable.

Progress takes time, think about each new habit as a small deposit towards a stronger and more vibrant life. These habits, just like investing, will compound over time. 💪

27/12/2024

Could you try to navigate the holidays while staying perfectly focused on your nutrition? Sure

For 99% of us that would really suck and ruin a time that should be filled with fun a fellowship leading to a negative mindset towards heath and wellness.

Two things
1. We know that fitness is a game of consistency, and consistency is difficult if you don’t allow yourself to enjoy those “off” days. Sure you need to have mostly great days full of movement and quality foods that support your goals, but if you take the fun out of life you’re not going to stick with it.

2. It’s unreasonable to try to be in “cutting” or weight/body fat loss mode all the time. Take advantage of the time that you know you’ll be consuming a few more calories and focus on what you could gain!
As long as you stay active and lift weights you could spin this “negative” time into a positive by adding some muscle 💪

15/12/2024

IT’S ALMOST CHALLENGE TIME!

6 years later I still get pumped as the year winds down for the Transform in 10 challenge to roll back around.

Is it tough? Absolutely. But it’s not forever—it’s 10 weeks.
10 weeks to push yourself out of your comfort zone.
10 weeks to reset, refocus, and kickstart your year.
10 weeks that test you mentally more than physically.

It’s not easy, but that’s the point. The hard days, the consistency, and the effort are what make us stronger. That’s what makes YOU stronger.

Join for FREE with great support in our Facebook group, or level up with my app —

$25/month includes meal tracking, custom macros, nutritional targets, and a place you can track your habits and store progress pictures.

The $99 challenge pack is a one time payment for 12 weeks of everything above plus workouts, unlimited messaging/checkins and includes the challenge tshirt.

Shirts also available for purchase (picture is this years design)

Registration is live! Details + link in bio and in the comments.

Let’s start the year stronger together!

10/12/2024

The final 6 weeks of the year are when Americans gain most of their yearly weight.
Many will gain 5-10 pounds between the middle of November and the new year.

This weight, however, is an accumulation of poor decisions day to day and not a result of enjoying thanksgiving with your family and a few holiday parties with your friends.

Instead of making yourself (and others) miserable by skipping out on holiday treats and eats, focus more on staying on track between those events.

That doesn’t mean cutting calories way down, and beating yourself up for a missed workout.
Instead, stick to your normal healthy eating routine and try to stay as active as you can. Even if that’s shopping, cleaning the house, or putting up decorations.

28/09/2024

Stop chasing a feeling, and start chasing results!

You don’t need to be dead after every workout, so sore you need a spotter to sit on the toilet.

Punishing your body and mind every day isn’t necessary to get results, in fact it could hinder them!

If you’re working hard and not getting the results you want, it might be worthwhile to re-evaluate your plan.

It doesn’t take a great program or coach to make your sore and sweaty, pretty much anyone could do that.

Great coaches create programs that balance work with recovery, pushing you when you need it while giving your body time to recovery, repair, and grow stronger.

I’m not saying that your workout should tickle… don’t forget the only way to change your body is by challenging it.

But trying to go 100% every day is a good way to never really go 100% ever again.

Listen to your body, stick the plan and don’t be scared of a recovery session, a tapering week, and scheduled days off!

04/09/2024

Success isn’t about perfection. It’s about consistency.

As we roll into the fall where football and holiday party’s are looming, setting reasonable expectations will help stay on track towards your goals 💪🍊👊

05/08/2024

“A man is but a product of his thoughts. What he thinks, he becomes”- ghandi

We hear ourselves more than we hear anyone else.
According to the National Science Foundation, the average person has between 12,000-60,000 thoughts per day.
Unfortunately 80% are negative and 95% are repetitive.

Not all negative thoughts are bad. Being alert can help you survive but most negative thoughts are useless. They only create false drama in your mind.

Changing the habit of having negative thoughts can be life changing.

It won’t come easy and it takes deliberate actions and practice.

Nervous about giving a speech in public? Think of the positive impact you will make.

Feeling jealous? Appreciate one thing about yourself.

Changing your thoughts will change your actions, which change your habits and will change your life.

15/06/2024

05/06/2024

People often fail to maintain a healthier lifestyle because they try to change or do too much too quick.

It doesn’t take a complete lifestyle overhaul. Small changes here and there that become who you are will get you further than any aggressive short term fix ever will.

Keep it simple, keep it fun, and don’t miss out on time with your family and friends that you’ll never get back.

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16/05/2024

I post this every year, usually around the time we are going on our own vacation as a little self reminder.

Living in a healthy lifestyle is so much more than sticking to a diet or being leaner than you were before.

Living a healthy lifestyle is about consistently making choices that allow you to live a longer more vibrant life.

Sometimes that means opting for the salad.

Other times that means enjoying a few margaritas on the beach as your mini me eats sand. 🤷‍♂️

Life’s about memories

Moments in time you’ll never get back.

Of course we should think about what we consume (mentally and physically) and we want to be active more days than not.

However if you’re only thinking about calories and steps you missing the whole point.

We don’t live to eat and train.
We eat and train to live!

30/04/2024

Nike’s co- founder said, “If you have a body, you are an athlete.”

We’ve fallen into the trap of believing that strength training is just for muscle-bound athletes, and cardio is only for weight loss and heart health.

This misconception leads to barriers, false assumptions, and poor decisions about our fitness.

Here’s the truth:
Strength training is your ultimate weapon against the effects of aging on your muscles.

After 40, we start losing muscle size, strength, and power – but lifting weights can slow down this decline, keeping you strong and functional.

Our cardiovascular health, specifically our VO2 max (your body’s ability to use oxygen) is the single most powerful marker for longevity.

The great news is you don’t have to start young to benefit!

The key? Consistency.

It’s not about going all out every day; it’s about showing up consistently.

Remember, adherence is the #1 predictor of success in any fitness program.

So ditch the excuses, break down the barriers, and unleash your inner athlete 💪