by Coach Tommy It’s Momentum Monday! Let’s set our intention for the week and move closer to the overall goals we have set out for health.  This week is dedicated to Speaking with the Head Coach.  District H Strength & Fitness Head Coach, Robert Johnson, jumped on our District H Podcast last week with host Morrill Scott and discussed all sorts of topics that are relevant to our new members. Today, we will discuss his conversation around how members can successfully approach workouts when they first join. Although District H isn’t affiliated with CrossFit, our workouts closely resemble a typical “WOD,” with the main difference being that we are A LOT more intentional about our programming.  You don’t need to be doing an insane amount of reps, moving heavy weight with poor form, or rebounding on box jumps. These are all the parts associated with the performance side of functional fitness, but not the overall...Read more

by Coach Tommy It’s Friday! That means we had another fantastic week to reflect on how we did with implementing healthier habits into our lifestyle.  To round out our week of discussing The Big Lifestyle Guidelines (BLGs), we will talk about movement.  I work with many clients who view movement and exercise as punishment or to justify the unhealthy eating and lifestyle habits outside the gym. This shouldn’t be how people view movement and exercise. Your body was meant to move! Most of our conceptions around fitness and exercise come from our environment and experience.  My high school football coach used conditioning as a form of punishment. Many of us who are self-conscious about how we look see exercise as a means (burn calories) to an end (look thin).  This leads to a completely skewed view on what exercise is meant to be: a celebration of our ability to care for ourselves. We...Read more

by Coach Tommy If there is one thing that I have learned over the past two years since the onset of this pandemic it is stress management, and mental health are topics that have invaded the lives of many Americans. Speaking from personal experience, trying to operate a business that was technically “closed” for 60 days, the onset of client cancellations, trying to figure out how to pay your staff…it was all exhausting and overwhelming. It also revealed to me that I had a gaping hole in my own health. You shouldn’t feel afraid to say, “I am not ok.” In fact, realizing that you need help is the first step towards putting yourself on a better path. Stress is one of the most significant reasons why members at District H don’t reach their overall fitness goals.  It was a hard realization for me as a business owner who prides himself on helping people that...Read more

by Coach Tommy Today’s discussion is about two of the most fundamental elements of long-term health and longevity: food hygiene (i.e., nutrition) and hydration. Now I know what you are thinking! “Well, duh Tommy, eating nutrient-dense whole foods and drinking water is necessary for my health.” Yet, these two elements are probably the hardest for most people to tackle.  Most people walk around eating many processed foods and in slight to severe dehydration throughout the week. Why? A lot of it comes down to time management. Life seems to be operating at warp speed all the time. A typical morning routine includes two cups of coffee, a bagel, or other highly processed carbohydrate snacks with little to no protein, and off we go to work. The one blessing that has come out of this unfortunate pandemic is that people are finally taking the time to slow down and be mindful of...Read more

by Coach Tommy Do you ever feel sluggish throughout the day? Do you have a tough time falling and staying asleep? You aren’t alone! Most people I meet when they first walk into District H describe these exact problems.  Our 21st-century environment has us constantly stimulated and inside. These aren’t a natural part of our evolution as humans. Humans follow biorhythms that correspond to light and heat exposure. When the sun rises, and our environment becomes warmer, our body naturally wants to wake up, find food, and work.  Similarly, when the sun starts to go down, and temperatures get cooler, our body naturally wants to start winding down and get ready for rest. This natural biorhythm is called our circadian rhythm.  If you are looking to optimize your energy levels throughout the day, you will want to become as consistent as possible with your sleep and wake cycles.  Yesterday I went...Read more