by Coach Tommy You know that feeling of anxiousness that comes over you every morning when you step on the scale? I know that feeling quite well. When I started my own fitness journey back in 2014, I was absolutely obsessed with the scale. If I didn’t lose even 0.1 lbs. of weight in 24 hours, I would become frustrated and double down on either activity or calorie cutting. It isn’t a habit I would recommend to anyone. The reality is that the scale often lies to you in terms of the progress you are making with your weight. Why? Let’s back up for a second and talk about body composition. Whenever I start with a new weight-loss client, I always like to remind them that there are two sides to the weight loss coin that we are trying to manage. First, we need to be losing fat by putting...Read more

by Coach Tommy No, it isn’t going to be a fat-burning supplement, a “magic” diet, or more cardio. The three most significant determinants of healthy and consistent fat loss are: Eating in a Consistent Caloric Deficit Eating enough protein Doing weight training I know…you may be thinking that I sound absolutely crazy, but these are the elements that matter most when it comes to consistent and healthy weight loss. Eating in a Consistent Caloric Deficit There is no way of getting around the laws of thermodynamics. If you want to lose weight, you need to be burning more calories than you are taking in. When most of the clients I work with do not see progress or hit a plateau, it is because they are not consistently staying in a caloric deficit. Most research suggests that most people should be eating somewhere between a 10 and 20% caloric deficit to...Read more

Name:  Brian Watson Tell us a little bit about yourself (family, job, interests/hobbies, etc). I grew up in Corpus Christi, TX, and have lived in Houston the past 18 years.  I spent 10 years in San Diego, CA before moving here.  I am blessed to have 3 awesome kiddos – Tessa (18), Ava (16), and Gage (11).  They keep me trying to be young and always look for the positive of any issue.   I have spent my entire professional career in Mutli-family Development and Construction (Apartments), and currently lead the Construction team for Alliance Realty Partners.  We recently built the Heights Waterworks and 15th Street Flats located here in the Heights.   I enjoy hunting and fishing, which has taken me to many places around the world.  That passion has led me to retriever training and competing in Field trials with my Labs. When did you start doing CrossFit? Jan 2021 What made you decide to...Read more

by Coach Tommy You might be pleasantly surprised by my answer. The most important investment you can make in your health…with the highest return on investment is…. Your nutrition When it comes to most people’s health and wellness goals, most of them can be solved by really focusing on proper nutrition habits. Think of it as an amplifier to all of the activities you are doing inside the gym. No, I am not talking about “dieting.” I am talking about establishing good long-term nutrition habits that fuel your daily activity and allow you to live with vitality. The fitness industry will sell you “quick fixes” like 30-Day Keto Challenges or supplements. These are meant to feed into your immediate innate desire to change your life but not necessarily teach you how to navigate it for the rest of your life. So what is the best way for you to get...Read more

Coach Tommy Congratulations, you have decided that you are ready to make a change in your life. In the back of your mind, you have this uneasy feeling that this time will be like times in the past when you made a similar decision. Let me give you a little-known secret…you don’t have to do this alone. In fact, I’ve found the most transformational moments in my life came surrounded by a team of trusted confidants. Whenever we decide to start a new venture, where both uncertainty and uneasiness exist, it’s easy to resort to only relying on ourselves. We know ourselves the very best, but more importantly…we trust ourselves the very most. Trust is often misplaced in the fitness industry. We are told that there are “quick fixes” to the real problems we are trying to solve. It makes it seem as though we are “idiots” for not realizing...Read more