Orca Empire Fitness

07/06/2023

03/31/2023

Another Day… Another Client Crushing Goals (& Beyond)

In addition to what you see here, she also is crushing chin ups, lifting heavier weights than ever before, and embracing conditioning workouts (even though they aren’t her favorite 😎)

The program works when you work the program…

And THAT is why having a coach can be helpful!

It’s not always a number on the scale that means good or bad.

It’s about focusing your workouts so you can feeling, living, and performing your best

And as a result of focusing on your health. Strength, and mental well being… you may also achieve some scale change too!

Your body. Your choice!

Keep doing amazing things

03/22/2023

Excited and Encouraged

We encourage new members to meet with us 1-on-1 for a brief 10 minute talk before signing up for any membership.

You get the opportunity to share your goals, your struggles, your past accomplishments, and most importantly..

WHY you want to feel and live healthy today, and for the rest of your days

Joe is a retired military member who plays hockey, and is looking to improve his performance on the ice (& in life overall).

Within a few minutes of chatting with a coach, his nervousness and anxiety of what to expect shifted into encouragement and excitement to get started!

So if you’ve been hesitating, procrastinating, or planning to do it tomorrow

Do it today!

Your future self thanks you.

Super excited for you Joe - let’s do this!

03/22/2023

Why Do You Train?
For body & mind transformation?

Adventure & Competition preparation?

To feel empowered, strong, & powerful?

A Stress relief and your happy place?

Or to PRACTICE being the best version of yourself day in and day out?
We all train for different reasons; the WHY is unique for everyone.
We respect that at Orca Fitness, and ensure delivering a customized training experience for YOU and what YOU are on a mission to achieve
Don't just talk about it; take action.

Come feel how we can change your relationship with fitness for the better!

03/10/2023

Remember, it is about building habits for a lifetime , so it may not stick perfectly right off the bat... and that is OK!

Here are them again as a refresher to you.

Step Goal = 5,000 ~ 7,000 ~ 10,000

Water Goal = 50oz ~ 75oz ~ 100oz

Sleep Goal = 6hr ~ 7hr ~ 8hr

Protein Goal = .5g per Lb of BW ~ .75g ~ 1.0+g

If you are comfortable with 1 of these already, then add in a 2nd or 3rd to massively increase the quality of your day even more.

Why are there 3 goals rather than just 1? Wouldn't it be be better to just go for the biggest one?

Yes, and no.

Yes, aim for as close to the highest end of each category to maintain a great advantage to boosting longevity.

"Life" happens for a variety of reasons, and some days you may not hit the top end (name someone who sleeps 8 hours, 7 days a week... I'll wait).

The goal range is a great way to maintain momentum and remember that you are doing great, even if it's not a perfect day.

Sleeping 7 hours, hitting a workout, logging 8,000 steps, feeling low-moderate stress levels, and eating 100g of protein sounds like a pretty great day, right?

It is! However it's "technically" not the gold standard considered by many health professionals on what you "need" everyday.
Be life realistic and your best by building motivation daily, boost yourself by focusing on the wins!

Do the closest you can towards the top end 20% of the time, and focus on being in the desired range 80-100% of the time.
THIS is what will unlock Feeling Better Every Day for you.

We are here to help. Talk to us during class, or let's set up 1-on-1 check in's to amplify making a bigger impact!

03/08/2023

You will Go Faster Alone…

But You Will Go Further Together

Working out with a friend is a great way to stay consistent, and have more fun doing it.

These guys are LITERAL neighbors, so when the alarm goes off at 4:00am, they can see if the lights are on or the car being started.

Showing up for yourself & going Lone Ranger style is an awesome way to get results! It’s encouraged to do things on your own often

However,

It’s really nice to do it with someone. They push you a little bit further some days. And then they help you push on others.

When you want to hit snooze, but remember that you are meeting someone else there, magically helps you pop out of bed and get there.

We encourage new members (and current) to bring a friend often to help the community grow with more amazing humans.

Send us a message if you’re looking to pop into a class with a friend (or want to try it out yourself first too!)

See you on the turf

03/06/2023

Movement is Medicine

It is a beautiful thing when a client says they felt BETTER after moving their body

The type of movement is determined by what you are feeling.

And the key is to respect yourself enough to know that you need an adjustment, AND you don’t have to skip the gym in order to feel better.

Sitting on the couch or simply “resting it” by doing nothing isn’t the most effective way to feel better (in most cases)

Resting your body can still be through gentle stretching, self massage, a salt bath, going for a walk, or getting more sleep.

Or it can be a decreased intensity workout, with added mobility at the start and finish.

Heck, even showing up at the gym for your 1 hour HIIT session, and after chatting with a coach, switching it to a 30 minute strength circuit, followed by smart core strength and some foam rolling.

Movement is a medicine for nearly all of your needs.

Finding and taking the right dosage is what having a coach can be helpful with!

Happy to hear .montleon is feeling better after a slip on some ice!!

MOVE YO BODY TODAY

02/27/2023

⚡️Monday Movement Snacks to Energize and Feel Good

Small bites of movement during the day can be more beneficial than a 60 minute workout

Right now, do 3 of these Step In & Reach per side to heal your body

Then you can get back to work. Just like that

Fitness & Health comes in many forms

Move your body. Feel your best.

02/25/2023

We are adjusting the days of the week and their focus. There will still be 3 strength focused days; and 2 speed focused days… HOWEVER

New/Improved Weekly Rotation as of March 1:
Monday - Strength
Tuesday - Sweat
Wednesday - Resiliency/Strength
Thursday- Sweat
Friday - Strength
Saturday - Hike/Workshop/Hybrid
Sunday - Hybrid

*** THIS WILL BE GOING INTO EFFECT AS OF MARCH 1, 2023 ***

This is more beneficial for a handful of reasons, the most important being your ability to get results, stay injury-free, and enjoy the process of living healthy even more.

P.S. book your sessions 4-7 days in advance to stay on top of your routine

02/16/2023

Grip Strength is an overlooked and valuable part of your training program

Your ability to have strong fingers, hands, and forearms has a HUGE impact on your long term health & fitness results

Studies have shown that increasing grip strength will have a positive impact on heart health & longevity

Plus, by having a stronger grip, doing movements like a chin up, deadlift, or carry become more confident and powerful!

Kevin is a national champion cross country athlete, at age 66 (and has been an elite competitor for 50+ years)🤯

So in addition to keeping his body strong for running, what’s really important is make his quality of life the best it can possibly be

These rock climbing grips turn normal cable rows into a finger grip strength powerhouse!!

02/13/2023

Make Monday your favorite day of the week

How often do you find yourself thinking or saying:

“I just didn’t have the time”

“I was too tired”

“Later I’ll get to doing it”

“After I do ____ First I will”

“I can’t”

We all share similar struggles.

But also share similar successes

Whether it is your workout, prioritizing sleep, eating healthy, or de-stressing

It only takes 1 minute to make a MASSIVE difference

Sure, 1 minute is Not ideal, But also is infinitely better than 0 minutes

The perfect scenario doesn’t always exist, even though I’m sure you feel you want to!

I do too, and I think we all want the best for ourselves

But the reality is...

Don’t let the aim of seeking only “perfect days” prevent you from making progress with “pretty damn good” days during the week

No more resets on Monday. Or tomorrow. Or next month.

What is 1 thing you can do right now?

Message us to help create a plan of progress that you will love and feel empowered by

Let us support your journey!

02/10/2023

Our goal is to bring you the quality, attention and customization of a personal training experience

The bonus is, you get to do it in a small group which boost your motivation, boost your accountability and it makes it more cost-effective to get a higher quality service.

During the Small group personal training we like to have three focus is during the week: Resiliency Strength and Sweat


These 3 blocks create an amazing platform for you to feel and move your best for a lifetime

During your strength training workouts here, you will learn proper technique of the 'Foundation Movements' such as a Carry, Squat, Deadlift, Pull-Up and Presses.

The good news is, there is more than 1 way to do them & stillbe successful.

We believe that every body is different, so every body should have just a slight customization to their training session.

Like a bench press or chin up, which can seem “complex” or “intimidating”,

We have a ton of variations that build you up to feel stronger and more confident in trying new things.

And if you already are a seasoned pro at them, we help progress you beyond your current level of abilities.

We are excited to see you here to reach your goals (& hopefully beyond too).

Check out our updated Weekly Rotation as of March 1:

Monday - Strength
Tuesday - Sweat
Wednesday - Resiliency/Strength
Thursday- Sweat
Friday - Strength

*** THIS WILL BE GOING INTO EFFECT AS OF MARCH 1, 2023 ***

Contact us too book your first session ; Cheers!

02/09/2023

Here's a fun fact about Your Brain on Fitness:

🔹All forms of fitness have a positive effect on your brain health & its ability to operate better.

🔹 Increased Mood, Higher Energy Levels, Improved Memory, Speech, Planning, & Self-Motivation are all reported benefits

🔹 Just like your muscles, your brain also becomes stronger and grows as a result of engaging in workouts, benefitting from the feel-good endorphins that make you LOVE workouts

So, here are 7 opportunities this week to help your brain and body health -- Excited to see you here!

10/24 = All Big Lifts - Oh Baby
10/25 = Plate Push Pyramid *rower challenge*
10/26 = E.M.O.M. w/ Sandbag, Sled, & TRX
10/27 = Glute, Core, & Upper Body *light* Sizzler
10/28 = 2 Ways to Sweat (?!?!?!?!)
10/29 = 8-8:45am Mobility & Stretch
10/30 = 4th Annual ORCA-tober Fest

See you here!

02/09/2023

Have you ever done a max strength Sled Push?

Sled Push technique is simple to learn, it has a low injury risk, and engages your whole body as a unit... that's why it has become some of our members favorite way to build and highlight their Strength in the gym.

Yes, even compared to Squats, Bench Press or Deadlifts, the most common 3 "big lifts".

During our max sled push effort days, it is common for members of all ability levels to load up 300, 400, even 600+ lb on the sled and be amazed with their abilities!

Here is Nydia taking a relaxed push at 845lb this week... WOW!!

(her current 20yd Max Push is 1,001lb ... yes, you read that correctly)

She is among the many STRONG HUMANS of Orca who are loving the benefits of a healthy lifestyle focused on a strength first approach to fitness.

Cheers to you Nydia, & the POD members on your awesome achievements !