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Have you ever wanted to unlock the secrets to owning your day while balancing fitness and fatherhood?
My name is Bob Algard, co-owner of Solid Rock Training, and I just entered first-time fatherhood with my wonderful wife, Bekah, and our beautiful son, Robert Paul. Here’s my Father’s Day gift to dads just like you and me. But before you get into all my secrets, I have to warn you, not all of them are “easy,” but they are proven to work, and have worked, for hundreds of men.
Just as a soldier is expected to have their gear ready to go at all times, so should you. Get your bag packed the night before and lay out the clothes for the upcoming day. No more thinking required—it’s go time!
Keeping the same waking schedule is proven to help you stay at the top of your game because your body craves consistency. Fatherly duties require us to be alert, attentive, and ready for action, and waking up at the same time helps make those attributes routine.
I learned this one while at military college. When your alarm goes off, it’s time to get up. You set your alarm. Honor it. This is your first commitment of the day. You, your family, and your purpose can’t afford to be snoozed on. NO SNOOZING.
It’s a scientific fact that when you wake up in the morning your body NEEDS water. While you slept, your body and mind did serious work repairing muscles, replacing cells, removing toxins, and reorganizing your memory files. Hydrate, hydrate, and when you are about done, hydrate some more.
What you pay attention to will dominate your focus, so setting powerful intentions daily will ensure laser focus on what really matters. Intentions are about your life’s vision and purpose. For example, my intentions every day are built using a simple framework. I break everything into the 5 F’s. Faith. Family. Fitness. Finance. Freedom. It’s your duty to give an ‘F’ about the things that matter.
Every morning after I’m done setting my intentions for the day, I have a smoothie to fire up my metabolism and fuel the beast within. Typically, I’ll have a healthy serving of fruits, vegetables, fat, organic matcha, and vegan protein.
Pro Tip: Put it all in the blender, minus the frozen ingredients, the night before to give yourself a five-minute head start.
You’ve got two options based on how your body feels. Go for a 20-minute walk to get your blood flowing and joints lubricated or get a quick 20-minute strength and mobility flow in. As the old saying goes, a body in motion stays in motion.
Now, you are off to the races! The best part of all this will take you no more than 45 minutes, so you can focus on crushing your day and owning the most important aspects of your life.
Let’s get to it.
This June marks 52 years since the 1969 Stonewall Riots took place—a historical event that put the severe lack of LGBTQIA+ rights into the spotlight. Thanks to the efforts of activists like Marsha P. Johnson and Sylvia Rivera, we now have the privilege of celebrating June as Pride Month where members of this community can celebrate everything that makes them beautiful and unique.
At Mindbody, we've created an inclusive, uplifting, and welcoming workspace where all our team members feel valued and inspired to bring their best every day. Here’s what some of our employees said when we asked them what Pride means to them:
“Pride means choosing to be my authentic self, even when it’s hard.” — KT Ellis, Business Relationship Manager
“Pride is about acceptance, community, freedom, and love.” — Josh Pierce, Content Designer
“Pride is about celebrating how far we’ve come, demonstrating how far we’ve got left to go, and focusing on our similarities rather than our differences.” — Bobby Jones, Payments Specialist
“Pride is about celebrating the visibility and accomplishments of LGBTQIA+ people. It’s also about celebrating the diversity among LBGTQIA+ people.” — Robert Arambel Senior Technical Program Manager
As we have discussed before, inclusivity remains an important topic in the wellness industry. We are taking this opportunity to continue to shine a light on the gap of inclusivity and diversity in our industry, and take action to promote, empower, and honor the LGBTQIA+ community that helps shape, grow, and provide access to wellness.
While Pride Month is a great time for fitness studios to show their support for the community, consistent support throughout the year is much more powerful. Being LGBTQIA+ inclusive is more than hanging up a rainbow flag—it's a consistent alignment with providing equal access for everyone. We’ve done some of the work for you and aggregated a number of awesome fitness studios you can find on the Mindbody app that are celebrating the LGBTQIA+ community and creating inclusive spaces for all:
Kyle House Fitness is Chattanooga’s premier fitness program offering group fitness classes and personal training with the best-certified instructors and trainers in the area. Located on Chattanooga’s thriving Southside, Kyle House Fitness is more than a gym, they pride themselves on building a welcoming and inclusive community. The owners of this gym, The Kyles, may sound familiar to you since they recently wrote a blog post for us on how to be an LGBTQIA+ ally in the fitness space.
EVERYBODY is “creating a radically inclusive culture for all bodies to move, strengthen, and heal.” Not only is their $66/month membership affordable, but they also offer 100% subsidized memberships to folks who are in dire financial hardship, which helps remove barriers for those who are marginalized and/or low-income. Aside from their standard program classes, they also offer affordable $8 drop-in classes—some of which are bilingual (Spanish/English). And, they have gender-neutral locker rooms, which is a staple for LGBTQIA+ inclusive spaces.
At Pilates, Barre & Jams, owner Teresa Ellis’ mission is “to make movement available and accessible to the people who have never felt comfortable walking into a status quo studio...” and we are here for it. As a Black queer femme and a former sex worker, Ellis witnessed first-hand what it feels like to be othered, which is exactly why she opened her Pilates studio in 2017—to create a safe space for all. Knowing that financial restraints should never be the reason someone can’t attend one of her classes, she even has a “pay-what-you-can" membership option so everyone can have access to her amazing Pilates classes.
At Mark Fisher Fitness, “making health and hotness fun and inclusive” is their mission. As a member of their Enchanted Ninja Clubhouse of Glory and Dreams (yes, you read that right), they promise fast results with a money-back guarantee. It’s not just rainbows and unicorns at MFF—their bright and vibrant space is filled with friendly trainers who are fiercely committed to your results and growth.
This self-proclaimed “gym + safe space + house party” fosters a supportive community without the homophobia, transphobia, and body shaming. Since it’s important to them to reduce barriers for folks with body dysmorphia or gender dysphoria, you won’t find a single mirror in this gym. They take “gym buddies” to a whole new level by offering a monthly social calendar for members to connect online. With classes like “Oakland Booty” and “Tops ‘n Bottoms,” The Queer Gym promises lots of sweat, an encouraging environment, and a dang good time.
At 305 Fitness, their mission is to empower people to love themselves harder and express themselves louder. Their passion stems from their core values of inclusivity, empowerment, self-improvement community responsibility. 305 exists to make fitness more inclusive, empowering, and fun. Movement is more than calorie counting or being the "best" in the room. Movement is about radical self-love, self-expression, and self-pride!
Compass Fitness is a journey for the body, mind, and soul. They encourage their members to find the best version of themselves. With classes like “Hustle & Flow,” “Buns & Guns,” and “HIIT & Run,” you know you’re in for a fun and powerful sweat sesh. On top of being a gym that embraces inclusivity and diversity, they donate all proceeds from their Pride gear to The Center on Colfax, the largest LGBTQIA+ community center in Colorado.
Yoga Box’s mission is to create a space where yoga is available to all. Their community of instructors, staff, and students creates a radically inclusive community of support and a place for people to connect to like-minded individuals. Through consistent, safe, and inspired classes designed to challenge, transform, and empower their students—both physically and mentally—this fitness studio is a safe and supported space to elevate your state.
While this is a great list to get you familiar with some fitness studios that support the LGBTQIA+ community, we have only scratched the surface. We'd love to keep this list growing. If you have any businesses you'd like to see on this list, click here to submit a business we should be highlighting as well!
Wanna sweat it out? Explore more inclusive and empowering studios through the Mindbody app, where you can book everything from HIIT to hot yoga. If you’re looking for other ways to help support the LGBTQIA+ community, you can also donate to your local organizations or support national organizations like The Trevor Project or the Human Rights Campaign.