Self-Motivation (Part 2)

We had such a favorable response last week to our list of Key Self-Motivation Strategies, that we decided to expand on those strategies. Let’s delve deeper into some specific aspects that can give you that extra push.


Align Goals with Values

It’s easier to be motivated and stay motivated when your goals align with your personal values or interests. For instance, if health and wellness are important to you, goals around exercise and nutrition will naturally attract more enthusiasm and commitment. Here are a few ideas to get you thinking in these terms:

If you value long-term health, a goal to engage in regular cardiovascular exercises would be appropriate to develop. This could include activities like running, cycling, or rowing. The focus here is on maintaining heart health, improving endurance, and preventing chronic diseases.

Those who value physical strength and resilience might gravitate towards weightlifting and resistance training. This aligns with goals of building muscle, increasing bone density, and enhancing overall physical strength.

For those valuing balance and coordination, functional fitness training, such as that offered in CrossFit, can be ideal. This type of training focuses on exercises that mimic everyday movements, improving balance, coordination, and overall functional strength.

It is critical that your goals are specific. Often, potential members will sit down with us to discuss their fitness goals. We hear “lose weight and firm up” or “fit into my clothes better and get stronger” from nearly everyone. A better goal would involve body composition (lose a pound of body fat in two weeks) and a movement goal such as being able to do 5 pushups or 10 wallballs without stopping.

We can help you develop your fitness goals.

Establish Deadlines

Time constraints can actually improve focus and efficiency. Having a deadline can convert your ‘shoulds’ into ‘musts’, pushing you to action. Just make sure the deadlines are realistic; otherwise, they might do more harm than good by creating unnecessary stress. Here are some time constraint examples to build into your goals:

  1. For the next 30 days, I will take a 5-minute walk outside in the afternoon and evening.
  2. For the next 30 days, I will go to the gym Tuesday, Thursday, Saturday, and lift weights for 20 minutes.
  3. Each week for the next 3 weeks I will walk for 10 minutes outside on Monday, Wednesday, Friday and take a coached small group training class on Tuesdays and Thursdays.


Find a Motivating Environment

Your environment can significantly influence your motivation level. A crowded big box gym does not provide a motivating atmosphere for most people. CrossFit and Small Group Training classes will, as you will be surrounding yourself with motivated individuals.


Social Support

This can come from friends, family, or work colleagues. In cases where your goals are fitness-related, being part of a gym community can offer immense social support. Participating in group fitness classes can be a great goal. This not only aids in staying physically active but also provides a sense of community and support, which can be crucial for motivation and enjoyment.



The way you talk to yourself in your mind can also influence your motivation. Phrases like “I can do it,” or “I am capable,” can instill a sense of self-confidence. On the other hand, negative self-talk can derail your motivation.


Accept Imperfection

It’s important to realize that no one is perfect. There will be setbacks, there will be failures, and there will be obstacles. The sooner you accept that imperfection is part of the human experience, the easier it will be to bounce back and keep moving.


Compete Against Yourself

While competition can be a good motivator, it’s even better to compete against yourself. Track your performance and aim to do a bit better each time. This avoids the stress of comparison while still pushing you to improve. At CrossFit Rye Canyon & Barbell Club’s group classes, your training results will be recorded for you to track in an app on your phone. We also offer coaching sessions set at various intervals to help you see the progress you are making.


Make it Fun

When possible, incorporate elements of fun or creativity into your tasks. This can make even the most tedious tasks bearable, and you’ll find you’re motivated to engage with them. Did you know that in our CrossFit classes, some type of simple game is often used as a warmup for our Saturday classes???


Celebrate Small Wins

Sometimes the path to achieving big goals can be long and grueling. Celebrating small wins along the way can provide the much-needed fuel to keep your motivational engine running.


Develop a Growth Mindset

Having a growth mindset, the belief that you can improve and develop your skills over time, can be a powerful motivator. It instills a love for learning and resilience, essential attributes for maintaining long-term motivation.

In conclusion, motivation is not a one-time event but a continuous process. By applying a combination of these strategies, you can bolster your self-motivation to levels that will help you achieve any goal you set your mind to.

If you’re specifically interested in elevating your fitness and health, our team at CrossFit Rye Canyon & Barbell Club is equipped to provide you with the tools, guidance, and community support to keep you motivated.

Book a Free No Sweat Introduction

Key Strategies to Boost Your Self-Motivation

Does this sound familiar: You want to be in better shape, your energy level is not what it once was, but you just don’t make the effort to do much about it.  This post is about ways to boost your self-motivation because if you lack it,  achieving any fitness goal is unlikely. Here are some strategies to help you enhance your motivation…


  1. Set Clear Goals: Know what you want to achieve and create a roadmap to reach there. The more specific your goals, the easier it will be to stay motivated to accomplish them.
  2. Break it Down: Large goals can be overwhelming. Break them down into smaller, manageable tasks, and tackle them one at a time.
  3. Visualize Success: Spend a few minutes each day visualizing your success. This can help reinforce the belief that you can achieve your goals.

  1. Find Your Why: Understanding the reason behind your goal can add a layer of motivation. This is your core driving force, so dig deep.
  2. Hold Yourself Accountable: Share your goals with someone you trust.

Let’s stop here for a moment. You may be saying to yourself, “Yeah, I know these things, but they are not enough”. Well, you are not alone and here is what I would like for you to do: Reach out to us at CrossFit Rye Canyon & Barbell Club for an inperson discussion we call a “No Sweat Introduction”.  We are in the business of helping people get healthier through fitness and can help you dig into items 1-5 above at no cost or obligation.


Here are five more proven strategies for boosting your self-motivation:

  1. Stay Positive: Surround yourself with positivity. When you participate in our Group Classes, you will be working alongside people similar to you that are optimistic and encouraging.
  2. Monitor Progress: Regularly check-in on how you’re doing. If you’re falling behind, assess what isn’t working and adjust. We offer monthly check-ins with a coach to help assess your progress and provide feedback.
  3. Be Consistent: Consistency is key in achieving any goal. Create a routine that allows you to work toward your goals every day. As you progress along your health and wellness journey you will notice your body making adaptations to the effort you are putting in towards your goals.
  4. Keep Learning: The more you know, the more you can achieve. Always be open to learning new things that can help you reach your goal. The workouts in our Coached Group classes change everyday. This allows your body to continue progressing in terms of firming up, getting stronger, more mobile and stable. It also prevents boredom or loss of interest in the training sessions.
  5. Don’t Fear Failure: Understand that setbacks are part of the journey. Learn from them and move on. We adjust all exercises to match your current ability; stick with the program and you will be surprised how far you can progress. Some days you will need to take it easier than others or even take the day off. We are big believers in avoiding overtraining.

If you’re looking to boost your self-motivation to get fit, there’s no better place than a supportive community and a well-equipped gym. Our team at CrossFit Rye Canyon & Barbell Club is committed to helping you achieve your fitness goals in an environment that motivates and uplifts you.

Start here: Book a No Sweat Introduction.

The Gift You Owe Yourself

Busy lifestyles often take the limelight away from personal wellness, and finding time for fitness can seem like an uphill battle. Whether you are juggling work commitments, social obligations, or family responsibilities, finding time for self-care can be challenging. It’s all too easy to neglect exercise, despite knowing its benefits for both physical and mental health. But what if we told you there’s a way to get effective, high-quality workouts without feeling like you’re navigating the fitness journey alone? Enter Professionally Coached, Small Group Exercise Training—an experience that is truly a gift to yourself.


The Magic of Professional Coaching

If you’ve ever found yourself aimlessly wandering around a crowded gym, unsure of what equipment to use or what exercises to do, you know how daunting it can be. With professionally coached training, that uncertainty disappears. A certified, experienced coach guides you through each workout, ensuring you’re performing the correct form, intensity, and technique. They plan the exercise routines, adapting them to various fitness levels, and provide personalized feedback. This takes the guesswork out of your exercise regimen.

Adaptations to the pullup


– Expert Guidance: Professional coaches possess the education, skills, and experience to guide you safely and effectively toward your fitness goals.

– Accountability: Scheduled sessions make it more likely that you’ll stick to your workout plan. Plus, a coach will check-in with you privately at least monthly, further motivating you to stay committed. We will cover this a bit more in a minute.

– Maximized Efficiency: A well-planned exercise routine, led by a professional coach, helps you get the most out of a shorter period, which is beneficial for those with tight schedules.


The Advantages of Small Group Settings

When it comes to exercise, the environment matters as much as the workout itself. While one-on-one personal training sessions offer tailored coaching, they can be expensive and less dynamic. On the other hand, large group fitness classes often lack the personal touch. This is where small group exercise training finds its sweet spot.


– Community Support: Working out with a small, consistent group creates a sense of community. The camaraderie makes each session enjoyable, and you’re more likely to stick to a routine when you are part of a like-minded group.

– Cost-Effective: Small group training allows you to share the cost of a professional coach without compromising on the quality of training.

– Balanced Attention: In a small group, the coach can give individualized attention to each member, ensuring everyone’s form and technique are correct.

The Holistic Approach

Professionally coached, small group exercise training utilizes a well-rounded approach to fitness. Rather than focusing solely on one aspect like cardio or strength, these sessions typically include a blend of cardiovascular exercise, strength training, flexibility, and mobility exercises. This multifaceted approach ensures that you are not just fit but also healthy and well-rounded in your wellness journey.


– Whole-Body Fitness: The diverse range of exercises in these sessions work different muscle groups and energy systems, leading to comprehensive fitness gains.

– Adaptability: Coaches can easily modify or ramp up exercises depending on individual needs, making it suitable for varying fitness levels.

– Accountability: At CrossFit Rye Canyon & Barbell Club, our Small Group Training includes a monthly private check-in with you to evaluate progress towards your goals, how well you are able to recover in time for the next training session and call out bright spots of your efforts.


Making the Commitment

The first step in gifting yourself this unparalleled fitness experience is making the commitment. Just like any relationship, the benefits multiply the more you invest in it. Consistency, engagement, and an open mind can turn professionally coached, small group exercise training from a mere workout routine into a life-changing journey.



Professionally coached, Small Group Exercise Training is more than just a buzzword—it’s a powerful approach to wellness that combines the expertise of a professional coach with the motivational atmosphere of a small group setting. When you invest in this form of exercise,you’re investing in a healthier, happier future for yourself. In a world that often demands so much of us, isn’t it time to give yourself the gift of wellbeing? Consider it the gift you owe yourself, one that keeps giving back in the form of better health, improved mood, and a higher quality of life…

Another friendly, well coached training training session in the books!


Start here: book a No-Sweat Introduction.

The Top 4 Reasons You Should Start Exercising in November

November: it’s a month that conjures images of colorful leaves falling, warm sweaters, and the anticipation of the holiday season. As days become shorter and the weather turns colder, exercise often takes a back seat to other activities. However, November presents a unique and opportune time to kick-start your fitness journey. Here’s an in-depth look at the top 4 reasons you should consider launching your exercise regimen in November.

1. Get Ahead of the New Year’s Rush

The January Phenomenon

It’s a well-known fact that gyms are the most crowded in January. People are brimming with enthusiasm, fueled by New Year’s resolutions to get fit and healthy. However, this surge usually tapers off by February, leaving many to abandon their fitness goals.

The Early Bird Advantage

Starting in November grants you a strategic advantage. You’ll have a two-month head start to understand your fitness level, experiment with different workouts, and set achievable goals. By the time January comes, you’ll already be past the beginners’ challenges like muscle soreness, figuring out a routine to make time for fitness, and learning to use gym equipment.

Uninterrupted Progress

The gym environment in November is generally less crowded, giving you the luxury to explore at your own pace. Without the January crowd, you can focus on your fitness milestones and see faster improvements.


2. Beat the Holiday Weight Gain

The Caloric Explosion

The holiday season is synonymous with high-calorie foods. From Thanksgiving turkey and stuffing to Christmas cookies and pies, the opportunities to overindulge are countless.

Proactive Measures

Starting your exercise routine in November enables you to counterbalance the extra caloric intake with physical activity. You can indulge a bit during the holidays without the guilt or weight gain. It’s all about creating a balance and being proactive rather than reactive.

Figure 1 Exercise can reduce stress


3. Improve Mental Well-being

The Winter Blues

As November marks the onset of colder, darker, and shorter days, some people may experience Seasonal Affective Disorder (SAD). Exercise can alleviate symptoms by releasing endorphins, improving sleep, and reducing stress.

Mindfulness and Focus

The mental benefits of exercise aren’t just limited to mood enhancement. Regular exercise has been shown to improve cognitive functions, including memory and focus. This can be particularly beneficial as the year winds down and you need to stay focused on end-of-year responsibilities and festivities.


4. Build a Sustainable Habit Before the New Year

Habit Formation

According to research, it takes approximately 40-60 days to form a habit. Starting your exercise routine in November provides the time to be well on your way to a New Year healthy habit, rather than experiencing the much more common fleeting New Year’s resolution.

Layering Habits

With two months in hand before January, you also have the opportunity to layer your habits. An example is to focus on cardio in November, add strength training in December, and come January, you’re ready to incorporate flexibility exercises. This method of layering can make your fitness routine diverse and enjoyable.

Figure 2 Get a jump start before the New Year!



There is a unique combination of factors that make November an exceptional month to start exercising. From dodging the New Year gym rush and combating holiday weight gain to improving your mental health and taking advantage of special deals, the benefits are compelling. Most importantly, you have a solid opportunity to build a lasting habit that will serve you well into the New Year and beyond.


Don’t wait for January to turn a new leaf. Embrace the magic of November and take your first step on a transformative fitness journey today…


Start here: Book a No-Sweat Introduction to our gym


Just like when you start a new job or school, you may be a little nervous, but also excited. You will be learning new skills and improving some existing ones. The other class members will be doing variations of the movements in the workout and at the end of class, there will be cheering, clapping, high fives, fist bumps all around.
If you have never done CrossFit before at Rye Canyon, you will be meeting a new community from the Santa Clarita Valley, all rooting and cheering each other on to do their best. This will likely rev you up to train harder, but pace yourself! It is very easy to over train the first couple of weeks. Learning to pace yourself and not worrying about keeping up will be very helpful as you improve your fitness. Trust us, you will become stronger, leaner, and also feel great about the work you put in with us.
Having said that, here is what you can expect on Day 1, and how to get ready for it.

Just bring a water bottle, comfortable workout clothes, and relatively flat gym shoes to your first CrossFit class. All other equipment you may need for the workout will be provided for you.

CrossFit Rye Canyon & Barbell Club has a schedule of CrossFit classes throughout the day starting at 5:00am. You can see the classes and make your reservation on our app that you will receive when you join. If you are not yet a member, please contact us for an appointment. Our classes have a cap on the number of people that can attend to ensure the coach can give attention to each person in the class. Please reserve your spot prior to arriving.
Be sure to let the coach know this is your first class, they will make sure you feel welcome and understand the process.

You will need to show up 10-15 minutes early to sign a waiver (if you haven’t already taken care of this) and to get a little familiar with the space, such as where the restrooms are, where to put your belongings, where the equipment is located, etc.

Before class starts, introduce yourself to your coach and let them know this is your first CrossFit class. They will walk you through everything throughout the class and answer any questions you may have.
If you have any injuries or limitations, make sure to let the coach know so they can scale your workout appropriately. At CrossFit Rye Canyon & Barbell Club we are experts at “constraints-based coaching”; this means that we will be able to modify the workout to your current abilities so that you get the intended stimulus from the movements. In other words, don’t worry if you can’t do a pullup, none of us could when we started (some of us still can’t).

A CrossFit class is a one-hour group coached session. A typical class looks like:
Overview brief — At the start of class, the group will circle around a monitor.

The coach will talk through the workout, the movements within it, the intended stimulus — the purpose of the workout and what level of intensity it’s designed to elicit — and ideas for scaling.

Coach Ed introducing the workout of the day.

The coach will walk you through the movements after the overview, do not worry if the movements listed on the board are unfamiliar. In your first classes you will focus on learning the movement techniques, using a PVC pipe or very light barbell for any barbell movements, and scaling other movements to your current fitness level and ability.

Warm-up — The coach will lead the class through a warm-up to prepare for the workout.

Skill practice —The coach will lead the class through skill practice, typically related to the movements that appear later in the workout.

You will learn proper technique from expert coaches.

Workout prep — Each person will get out the equipment necessary to do the workout, such as a barbell or rowing machine.
Workout — The coach starts the clock, and everyone does the workout together.

Cleanup — After the workout is over, athletes give each other fist bumps and high-fives, wipe down and put away their equipment, and meet back at the whiteboard to write down scores.

When the class has ended, you will gather at the monitor again to record your score for the workout. Depending on the workout, your score can be the time you ended the workout, how many reps you completed, or the weight on your bar. We use scores to track our fitness over time, so the next time you do the same workout you can see your progress.
This is your first class, so don’t worry about comparing your score to other athletes’. This is your starting point!

A big part of CrossFit is the community. Introduce yourself to your fellow classmates. They all remember the first time they walked into a CrossFit gym and can help you acclimate to class.

CrossFit is hard. We aren’t going to sugarcoat it. But that’s what makes it so empowering. You will soon be able to do things you never thought you could do before. You will be able to flip onto your hands into a handstand, climb a rope, or even get your first pull-up one day.
But it doesn’t happen overnight.
Use your first class to get a taste of CrossFit, learn more about the affiliate, and have fun. You will learn more with time.

Now that you have experienced your first CrossFit class, it’s time to consider signing up for a membership! If you enjoyed your class, the staff will help walk you through the next steps…
Special thanks to for the guidance in the content for this blog post.

8 Delicious and Functional Fall Foods

With Halloween approaching and Thanksgiving and Christmas following close behind it’s a great time to start thinking about the change of the season. The last 3 months of the year present a great time to come together with friends and loved ones. The highpoint of these gatherings is often the food and treats that are shared.
For some folks, the buffet of rich foods and desserts can be a real challenge. Know that it’s okay to indulge in some of your favorite treats. Just focus on filling up first with foods that also have health benefits and staying active (This is a great time of year to set a PR for Group Class attendance). Let’s fork up 8 Delicious and Functional Fall Foods that you could focus on eating!


Turkey is a very rich source of protein, niacin, vitamin B6 and the amino acid tryptophan. It also contains zinc, selenium, and vitamin B12. The skinless white meat of turkey is low on fat and is an excellent source of protein. Don’t be afraid to double down on turkey if you’re missing out on other healthy options at the table.

Pumpkin is rich in potassium and vitamins A, C, and E. A serving of pumpkin also contains more than 20% of your daily recommended intake of fiber. This enjoyable fall food can be prepared in many ways so try to keep this dish simple and not too sweet by doctoring it up with freshly ground cinnamon and a little sea salt.

Squash a tremendous source of beta carotene, manganese, and antioxidants like vitamin C. It’s also a great source of potassium that is associated with lowering blood pressure. Roasted acorn squash with a little grass-fed butter and some lean protein can be a simple and delicious harvest dinner!

Apples are a favorite when it comes to fall foods and a fun fall activity. They are a great source of Vitamin K, potassium and immune-boosting Vitamin C. You also get plenty of dietary fiber (pectin) from this delicious fruit that can help you feel satiated. Eat this fruit whole, add it to a salad, or make it the foundation of a healthy dessert.

Cranberries are a fall superfood high in vitamins, fiber, minerals, and antioxidants. They are also correlated with reducing the incidence of urinary tract infection and contain immune boosting properties. Rather than buying prepackaged cranberry sauce try making your own with fresh squeezed orange juice for a healthier alternative.

Pecans are a great source of Vitamin E (which is both immune-boosting and anti-inflammatory) as well as B-vitamins and magnesium which are essential for a healthy heart and muscle function. A handful of pecans make a great snack, but some pecan themed desserts can be loaded with sugar so proceed with caution.

Pears are another excellent source of dietary fiber, which aids in digestion and helps maintain healthy cholesterol levels. They are also rich in vitamins C and K, as well as potassium.

Beets are a go-to fall food when it comes to fiber, iron, potassium and folic acids. This superfood can be prepared in a variety of ways from roasted beets and beet chips to a nice cold glass of beet juice to help you detox.
There you go. 8 delicious and functional fall foods that you should aim to incorporate into your diet this season. Have more questions on how to get in the groove with healthy dietary choices this fall? Get in touch with one of our coaches and we’d be happy to help!

Nourishing the Body and Strengthening Bonds: The Power of Nutrition and Small Group Exercise

In the pursuit of a healthy lifestyle, two essential components often come to mind: nutrition and exercise. While these elements play vital roles independently, combining them can create a powerful synergy that amplifies their benefits. In this blog post, we will explore the interconnectedness of nutrition and small group exercise, looking into how they support one another in promoting well-being. So, grab a nutritious snack, get ready to break a sweat, and let’s dive in!

The Foundation of Good Nutrition
To understand the impact of nutrition on small group exercise, we must first recognize its fundamental role in our overall health and fitness. A well-balanced diet provides the necessary fuel for our bodies to function optimally. It not only influences our physical performance but also affects our mental well-being, focus, and recovery.
When it comes to small group exercise, nutrition becomes even more critical. Engaging in activities such as group fitness classes, team sports, or partner workouts demands energy, endurance, and strength. Consuming a nutrient-dense diet that includes lean proteins, complex carbohydrates, healthy fats, and an array of vitamins and minerals ensures that our bodies are adequately fueled to meet the demands of these activities.
Additionally, proper nutrition plays a significant role in post-exercise recovery. After engaging in small group exercise, our bodies require nutrients to repair muscles, replenish glycogen stores, and facilitate overall recovery. By providing the necessary building blocks through a balanced diet, we can enhance our recovery process and reduce the risk of injuries.

The Social Element of Small Group Exercise
Small group exercise brings together individuals with shared fitness goals, creating a supportive and motivating environment. It offers a sense of community and camaraderie that can significantly impact one’s adherence and enjoyment of physical activity. Exercising in a group setting provides accountability, encouragement, and the opportunity to connect with like-minded individuals.
Moreover, the social aspect of small group exercise extends beyond the workout itself. It often involves post-workout gatherings, discussions about nutrition and wellness, and the sharing of experiences and challenges. These interactions allow for the exchange of valuable information and the cultivation of a supportive network that nurtures overall well-being.

The Role of Nutrition in Small Group Exercise
Nutrition not only fuels our bodies for small group exercise but also plays a pivotal role in optimizing performance and recovery. Let’s explore a few key aspects where nutrition intersects with small group exercise:
1. Energy levels and performance: Consuming a balanced diet ensures that we have sufficient energy to perform at our best during group workouts. Adequate intake of carbohydrates, particularly complex carbohydrates, provides a steady source of energy, enabling us to sustain high-intensity activities and endurance-based exercises.
2. Muscle building and repair: Protein is crucial for muscle growth and repair. Engaging in small group exercises often involves resistance training or activities that stress our muscles. By consuming enough protein, we provide our bodies with the necessary amino acids to repair and rebuild muscle tissue, enhancing strength and recovery.
3. Hydration and endurance: Proper hydration is essential for maintaining optimal performance and preventing fatigue during exercise. Staying hydrated aids in regulating body temperature, lubricating joints, and delivering nutrients to cells. Whether it’s a small group HIIT class or a team sports session, ensuring adequate hydration is crucial for sustaining endurance and maximizing performance.
4. Mental focus and recovery: Nutrition also plays a role in supporting cognitive function and mental well-being, which are vital for both exercise performance and recovery. Nutrients like omega-3 fatty acids, antioxidants, and B vitamins contribute to brain health, mood regulation, and reducing inflammation, enhancing our overall exercise experience.

When it comes to achieving optimal health and fitness, combining nutrition and small group exercise is a winning combination. By nourishing our bodies with a well-balanced diet, we provide the necessary fuel to maximize performance, support recovery, and enhance overall well-being. Engaging in small group exercise offers not only physical benefits but also the added advantages of social support, motivation, and a sense of community. Contact us through this website and we will arrange a no sweat introduction to develop a plan specific to your needs and fitness goals.

Why You Should Worry About Lack of Training Variation

Short answer. The biological law of accommodation. By doing the same movements on a regular basis your body gets used to these and you miss out on gains.

 Lack of variation in training movements results in:

  1. Early plateau in muscle gains
  2. Suboptimal strength and endurance gains
  3. Boredom with training

Think of someone that sets a goal of running a 5k for the first time. If they have not done any running, they may only be able to “run” to the end of the block in their neighborhood at first. But if they train several times weekly, they will find that they can run a little further each week. Their body is accommodating to the activity of running.

It is the same with strength training. If you work out at a big chain gym, answer this: how often do you see someone bench pressing 315lbs? For reps? How about someone squatting or deadlifting over 405 lbs.? The answer to all of these is the same: not often. Why is that?

Big chain gyms provide only the basic equipment which limits how much variation can be achieved. As a result, most people that regularly train at these types of gyms stagnate over time and do not come close to reaching their strength or fitness potential.

We can say the same thing about muscle growth. Keep doing the same few exercises month after month, year after year and you will get limited gains compared to the athlete that is getting frequent variation in their training regimen.

What is the solution?

  1. Training Equipment that enables load variation- range of motion, hand placement, load position (think cambered bars)
  2. Accommodating resistance – Bands and chains
  3. Training programs that rotate exercise movements and amounts of resistance and tempos

Who has the solution?

Until recently there was not a good solution in the Santa Clarita Valley. That is why we acquired CrossFit Rye Canyon and redesigned the 7,000 square foot floor plan to more efficiently serve the CrossFit community AND ESTABLISH the powerlifting/ bodybuilding gym that has been missing in our town. The new facility is named CrossFit Rye Canyon & Barbell Club and is located 25427 Rye Canyon Road in Valencia. We offer two distinct products: CrossFit with the best Open Gym in town and our Barbell Club. CrossFit members get full access to the Barbell Club in their membership making it the best CrossFit deal around, and we offer limited memberships to our Barbell Club.

Barbell Club member using the Marrs Bar in the monolift.

The Barbell Club has a blend of standard cable-based equipment (with specialty handles and bar attachments), unique plate loaded equipment not found in any other gym in Santa Clarita, dumbbells up to 150 lbs., and the biggest variety of barbells in town.

What barbells are on hand for members to use in the Barbell Club?

  1. EliteFTS SS Yoke Bar(s)
  2. Marrs Bar
  3. Ox Bar
  4. Bow Bar
  5. Texas Power, Squat, Deadlift Bars
  6. Kabuki Strength Power Bar
  7. Kabuki Strength Squat Bar
  8. Kabuki Strength Deadlift Bar
  9. EliteFTS American Press Bar
  10. EliteFTS American Cambered Neutral Grip Press Bar
  11. EliteFTS Rackable Cambered Spider Bar
  12. EliteFTS Multi-Grip Log Bar
  13. Cambered Bar
  14. BandBell Bamboo Bar
  15. Hex Bar
  16. Rogue Power Bars
  17. Rogue Ohio (Olympic Lifting) Bars
  18. Rogue Bella Bars
  19. Training Bars

As a member, you will be taught how to safely and properly use the equipment, receive programming on our app for powerlifting, bodybuilding, and general physical preparedness, and have 24×7 access to the facility. We also provide access to excellent independent personal trainers and offer lifting technique classes. Book a tour today.


Is Boutique Fitness Right for Me?

If you’re ready for results it’s time to ditch the health club…

There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from the hot bar at Whole Foods, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate.


In response to the demands of the market the fitness industry has grown tremendously, particularly in North America where an estimated $28 billion was spent in 2015. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs and minimal staffing. Granted  how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.


“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR


The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.


Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Barre studios, Bikram yoga, parkour facilities, spin classes  are all great examples of the boutique fitness model.


These communities succeed when the all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun 😉


Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:

  • “I have a hard time sticking to a routine”
  • “I’m just too busy to exercise”
  • “I get bored with going to the gym, it always feels like work”
  • “I don’t know how to lift weights/choose a routine/eat the right food”


These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.


If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.


If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour long workout.


If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.


If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!


To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!

The Power of Choice

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.


And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.


I can already hear the objections rising up so let me explain why.


You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.


“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger


At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.


And life goes on.


And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.


Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.


You might think it’s too late (it’s not).


You might want to try, but feel that you strayed too far (you haven’t).


You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.


It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?


Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.


The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.


So what are you going to do?


[GYM OWNER:] Add a call to action here, like: “Schedule your Free Consult here” with a link.