OwnitRx

02/13/2026

This Monday is Presidents’ Day.

We will be hosting one class at 9:00 AM, then the gym will be closed for the rest of the day.

If you’re training, be there at 9. If not, recover, reset, and come back ready for the week.

02/03/2026

Habit 1: Sleep (7–8 hours, consistently)

This is the foundation. Everything else works better—or worse—depending on how you sleep.

Why this matters:

Fat loss improves when sleep is dialed in. Poor sleep drives hunger, cravings, and poor food choices.

Strength and recovery depend on it. Muscle repairs, hormones reset, nervous system recovers while you sleep.

Energy and focus go up. Less brain fog, better workouts, better decisions.

Stress tolerance increases. You respond instead of react—inside and outside the gym.

Bottom line:
If you want better results without adding more training or more discipline, fix your sleep first. This habit makes every other habit easier.

Start simple:

Same bedtime most nights

Screens off earlier

Dark, cool room

We’re not chasing perfection. We’re building consistency.

Habit one. Foundation set.

02/03/2026

01/29/2026

February isn’t a challenge.
It’s a reset.

For the next month, we’re stepping away from extremes and stepping into something more sustainable:
daily habits that actually support your training, energy, and life.

No weigh-ins.
No competitions.
No perfection.

Instead, we’re focusing on the fundamentals most people skip:
• Blood sugar
• Walking
• Hydration
• Protein
• Sleep and sunlight
• Stress regulation
• Inflammation control

These aren’t trends.
They’re the inputs that quietly determine how you feel every day.

WHAT’S HAPPENING IN FEBRUARY

• A structured habit framework you choose from
• Weekly in-class conversations around recovery, energy, and longevity
• Community accountability (without pressure or shame)
• A clear path from February into March training
• Less burnout, more momentum

You’ll pick habits that fit your life, commit for the month, and track consistency—not perfection.

WHY WE’RE DOING THIS

Most people train hard but live in a way that works against their training.
February is about aligning the two.

This is how we build strength that lasts.
This is how we create momentum instead of starting over every few months.

February at Ownit Rx starts soon.
Own the basics.
Build something that carries forward.

01/22/2026

Come join us

01/22/2026

Sleds. Push. Pull. Drag. Carry.
This is why we program sled work—and why it works.
What sleds do better than almost anything else:

Brutal conditioning, low joint cost
No eccentric loading. Your heart rate spikes without beating up your knees, hips, or spine.

Real-world strength
Push a stalled car. Drag a body. Carry weight under fatigue. This is horizontal force production—useful strength.

Posterior chain dominance
Glutes, hamstrings, calves, trunk. Sleds build the engine most people neglect.

Work capacity without burnout
You can accumulate volume safely. More work. Less recovery debt.

Mental toughness
No rhythm. No bounce. Just force and intent. You either move it or you don’t.

Scalable for everyone
Rehab to elite. Load goes up or down. Same movement. Same benefits.

Sleds don’t care about your max lifts or your excuses.
They reward effort, posture, and consistency.
That’s why they’re a staple here.

01/15/2026

MLK Day Schedule at Ownit Rx

We’ll be running one class at 10:00 AM on MLK Day.
The gym will be closed for the rest of the day.

“Life’s most persistent and urgent question is, ‘What are you doing for others?’”
— Martin Luther King Jr.

We train with purpose, then take the day to reflect.
Classes resume as normal tomorrow.

01/13/2026

Forward sled push + reverse sled drag. One pairing. Zero fluff.

Push forward to build raw output: quads, glutes, lungs, intent.
Drag backward to bulletproof the knees, light up the VMO, and clean up imbalances most programs ignore.

This combo hits acceleration and deceleration. Power and resilience.
You don’t just get stronger. You get harder to break.

If your training skips reverse drags, you’re leaving joint health and longevity on the table.
Simple. Brutal. Effective.

01/08/2026

OWNIT RX — FOOD PYRAMID UPDATE
For decades we were taught to base our diet on grains and “low-fat” foods. That model failed. The modern food pyramid is effectively flipped.
Here’s the updated hierarchy we’re aligning with:
1. Protein comes first — every meal
Build meals around protein: meat, fish, eggs, dairy, beans. This supports muscle, metabolism, blood sugar control, and satiety.
2. Don’t fear fat
Whole-food fats (eggs, meat, olive oil, avocados, nuts) are essential for hormones, joints, and long-term energy. Fat didn’t make people unhealthy — ultra-processed food did.
3. Vegetables and fruit daily
Whole, minimally processed. Fresh or frozen. These support micronutrients, digestion, and recovery.
4. Carbs are optional, not foundational
Choose whole grains if you eat them. Reduce refined carbs and sugar. Most people eat far more carbs than they can actually use.
5. Eliminate what breaks the system
Ultra-processed foods, added sugars, sweetened drinks — these sit at the very bottom for a reason.
6. Hydration matters
Water and unsweetened beverages only. Liquid sugar is one of the fastest ways to sabotage health.
This isn’t a “diet.”
It’s a prioritization system.
Eat real food.
Build meals around protein.
Stop outsourcing health to labels and marketing.
We’ll continue reinforcing this inside training, challenges, and coaching.
Locked in.

01/05/2026

Happy New Year,

In 2026, we're cutting through the noise and getting back to what truly works: building capable, durable humans for real life. This isn't about quick fixes; it's about lasting strength, energy, and health.

Introducing FOUNDATIONS — our new 8-12 week training cycle designed to get you stronger, moving better, and feeling more energized without beating up your body. Whether your goal is fat loss, gaining strength, improving conditioning, or simply feeling good in your skin again, this is your clear path forward.

What to Expect with FOUNDATIONS:

✅ Smart, Joint-Friendly Strength: We're integrating more sled work and controlled strength training. Train hard, protect your joints, stay consistent. ✅ Core Strength That Matters: Focus on deep, functional core stability to support your spine, shoulders, and back in everything you do. This is about real-world movement. ✅ A Clear Weekly Flow: No more guessing! Every workout fits into an intentional structure, guiding your progress week after week.

Our OWNIT RX Standards (Long-Term Capability): We’re moving beyond just the scale. We’re building towards confidently pushing, pulling, squatting, running, and carrying through life. This is about being capable.

Healthy Home Focus (Progress Outside the Gym): Your journey extends beyond our doors. Small habits make a HUGE difference: 💧 Hydrate Smart: Glass or stainless steel for water. ⏰ 7 PM Cutoff: Aim for your last meal by 7 PM to boost recovery. 🍎 Real Food First: Prioritize minimally processed foods.

This is not extreme. This is simply better fundamentals for a better you.

Stay locked into our WhatsApp community space – that's where all our announcements, updates, and education will live to support your progress.

You don't need to be fit to start. You just need to show up consistently. We’ll take care of the rest. Let's make 2026 your strongest year yet. 💪

12/31/2025

New Year Workout

Tomorrow at 7:30 AM, a few of us are kicking off the year with a New Year’s Day workout at Ownit Rx.

Open to all members. No excuses, no pressure—just show up and move.

Let’s start 2026 the right way

12/18/2025

12 years. That’s more than a training relationship — that’s a chapter of life.

You came in as a client and grew into a dear friend. You were part of our small group, our rhythm, our inside jokes — the Three Musketeers. Seeing that crew split up hits differently, because it wasn’t just training, it was community.

You’ve been here through the highs, the growth, and the moments that tested everything. You showed up with consistency, loyalty, and a quiet strength that went far beyond the gym. That kind of presence leaves a mark.

As you step into your next chapter, this isn’t goodbye. It’s see you later. Distance doesn’t undo shared history, trust, or respect. The Three Musketeers may be in different places now, but the bond doesn’t disappear.

Thank you for the years, the effort, the laughs, and the unwavering support. You’ll always be part of this place, and always part of the Ownit Rx family.