Copper City Fitness, CCF CrossFit

08/03/2025

Heyyyyy!!! Check out who was spotted today at Rome Country Club! Coach Shannon was spotted by our Copper City sign!! Let's hope that hole brought her lots of luck!

08/01/2025

08/01/2025

She did it AGAIN! 🎉🍎

Big congrats to our very own Coach Erica Hugo Rutherford for officially renewing her Nutrition Coach certification! 💪📚 This wasn’t just a “click and done” kind of thing—this took hours of intense studying, testing, and a whole lot of brain-fueled determination.

Nutrition certifications are no joke, but neither is Erica. She doesn’t just talk the talk—she lives it, lifts it, meal preps it, and shows up every single day living the healthy lifestyle she preaches.

🔥 AND GUESS WHAT 🔥
You’ll be seeing her back on the gym floor in the next week or so as she trains up and gears up to elevate your Copper City experience even more. Get ready for the energy, the knowledge, and of course—those Erica eyes when you skip your protein. 👀

Let’s show her some love in the comments below! 👏💚

08/01/2025

🎉 BIG CONGRATS to our very own Coach Mary!!

After countless hours of studying, grinding, and sacrificing free time (and probably sleep), Mary has officially passed her exam and is now a Certified Nutritionist! 🥳🥑

These courses are no joke—they’re hard, time-consuming, and relentless… but when you have someone like Mary? “Hard” doesn’t stand a chance. 💪🔥

We are SO proud of her dedication, drive, and heart. She didn’t just take this on for a title—she did it to better serve you. Now, she can (ethically!) guide our members with nutrition support to match the hard work they’re putting in at Copper City. 🙌

Drop a 💚 below to show her some love! Let’s go, Coach Mary!!

07/31/2025

Can’t make it to a class?
Schedule too tight to add in the drive time?
Live in another state?

We have the solution!

VIRTUAL WORKOUTS where every day is something different. All workouts are enhanced so that you can do it from home!

Coach Brittany leads our virtual program and she SHOWS UP. Not only does she take a few minutes in the beginning to show you every move, warm you up, and give alternates- but then she does the workout with you! Encouraging you along the way.

No screaming, no gimmicks, no obnoxious outbursts- just real time in the moment sweat, grit, and doing all the hard things right along with you!

You are also invited to join not only our CCF Members page, but also our CCF Virtual members page. This is so you are amongst others who maybe have the same challenges that you do, have questions, need suggestions… and as a bonus- Coach shares all her bomb . com meals and healthy living lifestyle tips!

$40 a month! You wont regret it!

https://coppercityfitness.fitprotracker.com/checkout/virtual

Here is the link to sign up!
**If you are currently a member and wish to add the virtual as an add on message us separately to get set up!

https://www.tiktok.com/t/ZT6SE2AQT/

Check out coppercityfitness315’s video.

07/30/2025

🚨 TECH ALERT at Copper City Fitness! 🚨
Say hello to the InBody 580 — the fastest, smartest, most advanced body scanner we’ve ever had… and yes, it’s here for YOU.

So why should you care? 👇

💥 20-Second Full Body Scan
In less time than it takes to tie your shoes, you’ll get a full breakdown of your body composition — including muscle, fat, water, and more.

📱 Results Sent Straight to Your Phone
No awkward printouts, no paper to lose. Your scan goes directly to the InBody app so you can track progress like a pro. (Unless you want the printout. We can do that, too 🙂 )

💪 Muscle Breakdown by Body Part
Want to know if your left leg is slacking or your right arm is jacked? You’ll get detailed info on each limb and your trunk — super helpful for training smarter, not harder.

🎯 Track REAL Progress, Not Just Weight
Muscle up? Fat down? Water retention? Plateaus are no match for this level of insight. The scale might lie — the InBody 580 won’t.

♿ Accessible for EVERY Body
Whether you’re an athlete, recovering from injury, expecting a baby (👀), or just starting your journey — this scanner is built to accommodate you comfortably and accurately.

🧠 Data = Power
You’ll walk away knowing what’s working, what needs adjusting, and how to crush your goals — all backed by real data, not guesswork.

⸻

🔥 Whether you’re chasing gains, burning fat, or just want to understand your body better — the InBody 580 is your new favorite tool.
Ask a coach how to get scanned this week!

🌟🌟🌟🌟THE BEST PART🌟🌟🌟🌟
We do not charge or limit the use. Monthly? Biweekly? Weekly? USE IT!
We all have different goals that need to be tracked differently. We have made it readily accessible to all of our members so you can stay on top of your goals andd progress!

07/30/2025

“The Meno-Metamorphosis” 🦋

Understanding the 3 Stages of Menopause & How Your Plate Can Be Your Power

“Let food be thy medicine…” – Hippocrates
“…and thy estrogen patch.” – Probably Gwyneth Paltrow

🔥 1. Perimenopause (aka: “The Sneaky Stage”)

Age: Typically late 30s to mid-40s
What’s happening:
Estrogen levels start to rollercoaster 🎢 — not fully gone, but definitely unpredictable. Cue: irregular periods, mood swings, sleep issues, hot flashes, and “Wait… where did I put my keys?” brain fog.

Diet Support:
• Protein: To preserve lean muscle as hormones shift (aim for 20–30g per meal).
• Omega-3s: Reduce inflammation & support mood. Think salmon, chia, or a supplement.
• Magnesium + B6: Helps with anxiety, sleep, and irritability. Dark chocolate counts. 🍫
• Limit caffeine + sugar: They’re like lighter fluid on a hormonal bonfire.

📝 Study: The Journal of Clinical Endocrinology & Metabolism links blood sugar spikes to worsened hot flashes in perimenopausal women.

“I’m in my perimenopausal era.” — Gabrielle Union, glowing through the glow-ups

❄️ 2. Menopause (aka: “The Pause… For Real”)

Age: Average is 51
What’s happening:
You’ve officially gone 12 months without a period. Estrogen production takes a final bow, and symptoms may peak.

Diet Support:
• Calcium + Vitamin D: Estrogen protects bones, so with less of it, osteoporosis risk climbs. Load up on yogurt, leafy greens, and sunshine (or supplements).
• Phytoestrogens: Plant compounds that mimic estrogen slightly—soy, flaxseeds, and chickpeas are the main characters here.
• Hydration: Less estrogen = drier everything. Water is your BFF.
• Mindful eating: Metabolism slows, so nutrient density matters more than ever.

📝 Study: A 2021 Harvard Health article confirmed plant-based diets help reduce menopausal symptoms across the board.

“Menopause is not the end. It’s a power shift.” — Oprah Winfrey (Queen of the Midlife Glow-Up)

🌅 3. Postmenopause (aka: “The Rebirth Stage”)

Age: 1+ year after final period
What’s happening:
Hormone levels are now low and steady. Risk for heart disease, bone loss, and memory decline increases — but so does wisdom and ‘IDGAF’ confidence.

Diet Support:
• Fiber-rich foods: Support heart health, gut function, and cholesterol. Think oats, beans, and berries.
• Antioxidants: Berries, green tea, leafy greens = brain + skin + heart armor.
• Healthy fats: Avocados, olive oil, and nuts keep hormones and hearts happy.
• Limit alcohol + processed foods: You’re too seasoned for bloat and brain fog.

📝 Study: The North American Menopause Society recommends the Mediterranean diet for longevity, energy, and postmenopausal weight balance.

“I’m not aging. I’m becoming a classic.” – Meryl Streep, probably with a kale smoothie

✨Final Thought:

Menopause isn’t a decline—it’s an evolution.
With each stage, your body is asking for a little more love, nourishment, and a few fewer ultra-processed snacks.

🛑 Crash diets won’t cut it.
✅ Think of your plate as your hormone-support toolkit.

07/30/2025

Yayyyyy Beth Coppola!!! Let's shout out happy birthday! Beth came in on her birthday and started her special day with a bang. Just because it was her birthday recently didn't mean she was going to take the day off. Instead, Beth came in bright and early and shared her special day with us. We hope you had the best birthday ever!

07/30/2025

Lots of birthdays recently at Copper City Fitness. Let's give it up for Diane Rivera, who came in on her birthday and crushed it bright and early in the morning before most people are even out of bed. Diane, we hope you had an amazing birthday, and thanks for celebrating with us!

07/30/2025

Happiest birthday to Donna Morat, who came in on her birthday and smashed her CrossFit workout! Even though she was celebrating her birthday, she still walked through those doors to get it done. Donna, we hope you had the best day ever!

07/30/2025

🎉 HUGE shoutout to Cindy Gardner for absolutely crushing her very first Life Fit class today! 👏🔥

Walking into a gym for the first time, not knowing anyone, stepping into the unknown — that takes serious courage. 💪 And Cindy didn’t just walk in… she showed UP. She challenged herself, pushed through the nerves, and proved that it’s never too late to start something new. 🙌

But what makes this moment even more special? She brought her grandson Roman with her — showing him firsthand what bravery, strength, and dedication look like. 💥 When you’ve got little eyes watching, giving up just isn’t an option. And Cindy didn’t — she led with heart, grit, and grace. ❤️

This is what setting an example looks like. This is what Life Fit is all about.

We are SO proud of you, Cindy! Here’s to many more strong days ahead! 💥👵👦💪

07/27/2025

Drew Hinman and Stevie Bowen joined us for their first class recently. They came all the way from Manhattan to try out our gym and to visit Drew's family, who are also Copper City members: Kiki (Mom), Mark (Dad), and Nikki (Sister).