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Fitness
Published Thursday Jun 18, 2020 by Bob Algard

Father’s Day Advice from a Fitness Pro

Fitness

Hey dads, 
 
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. 


Secret #1 - Prepare your go-bag and clothes 

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! 


Secret #2 - Wake up at a similar time every day 

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. 


Secret #3 - The “No Snoozing” rule 

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. 


Secret #4 - Drink 24oz of water upon waking  

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. 


Secret #5 - Set daily intentions 

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. 


Secret #6 - Fuel your body 

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. 


Secret #7 - Get moving 

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. 

Interested in learning more about Bob Algard and how he’s reopening Solid Rock Training? Check out our Fitness Showcase webinar!  

bob algard headshot
Written by
Bob Algard
Co-Owner, Solid Rock Training
About the author
Bob Algard is a co-owner of Solid Rock Training, the Southwest's premier functional fitness studio based in Norman, Oklahoma. Solid Rock Training offers a Pain-free, coach-led fitness formula in just 45 minutes, designed to transform your body, torch fat, build lean muscle, increase strength, and improve your cardiovascular endurance.
the kyles of kyle house fitness
Fitness
Published Wednesday Oct 06, 2021 by Denise Prichard

Community Close-up: The Kyles of Kyle House Fitness

Expert Advice
Mindbody Community
Fitness
Wellness

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, Kyle House and Kyle Miller (AKA 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.

Since they happen to be one of the most influential duos in the fitness industry, we were eager to sit down and learn more about what wellness means to them. Ready to get to know The Kyles better? Let’s dive in.

Tell us about yourself. What led you to where you are now? 

We have always had a love for fitness. From an early age, we were both very athletic (swimming, gymnastics, and cheerleading). Once we graduated, we slowly transitioned into training young athletes and then later started working on our careers. Kyle House started personal training at a large gym and began building a solid career as a personal trainer and groups fitness instructor. Kyle Miller started working in marketing and communications ranging from politics, law enforcement, and tech becoming a leading public relations professional. After working in their fields for about 10 years they decided to combine their love of fitness with their experience and built one of the most successful fitness facilities in Chattanooga, Tennessee.

Wellness to us has always been about leading a life that is balanced. It's not all fitness, it's not all work, it's not all fun...
What inspired you to open your business? What motivates you day-to-day?  

During our time working at other gyms and visiting other facilities that many were either missing qualified and motivating trainers, topnotch customer service, or a workout that was balanced and would lead to results for everyone whether they were casual fitness enthusiasts or hardcore athletes. We are motivated on a day-to-day basis by the idea that we can always be better. The experience can get better, the community can grow stronger, and we can continue to show people that fitness is more than just a way to look good, it's therapy.

What does wellness mean to you? Has it evolved over the past couple of years? 

Wellness to us has always been about leading a life that is balanced. It's not all fitness, it's not all work, it's not all fun... it's not all healthy food, it's not just junk food—it's about finding a way to reach your own personal goals while still having a healthy relationship with fitness, friends, family, and food—otherwise known as the four Fs.

If you're in the Chattanooga area, you should definitely check out Kyle House Fitness to take your wellness routine to the next level. You can book classes on the Mindbody app or through their KHF app.

denise prichard
Written by
Denise Prichard
Senior Marketing Content Specialist
About the author
Denise Prichard is a certified yoga instructor (RYT-200) and an experienced content marketing professional with a penchant for writing compelling copy within the health, wellness and beauty industries. When she isn't writing or editing, you can find her teaching yoga classes, at a spin class or hanging out with her rescue pups.