There are so many acronyms about fitness floating out there… let’s get to talking about a couple.

HIIT – high intensity interval training.  Hmmm… Intensity, intervals… sounds a lot like a Corps Fitness class, doesn’t it?  Think timed stations, Tabata, or even sets of reps with planned “rest” built in.  The key is to maintain the INTENSITY and then take advantage of the rest (but being ready to push that intensity every time… did I mention that yet?).  If you just go through the motions without pushing yourself to an uncomfortable intensity for the designated time, you’re not doing yourself any favors and won’t reap as many benefits.

LISS – low intensity steady state.  Think “active recovery” – taking a walk a few times a week, riding a bike, etc.  Keep your intensity at a 3-4 on a scale of 1 (low) to 10 (high).

CrossFit takes on a little of each, especially CF-style CrossFit where we’re active for an hour.  Depending on the workout, you might be sustaining intensity a little longer than HIIT but not as low as the 3-4 intensity level to qualify as pure LISS.

The key is to keep your body guessing, not allowing it time to adjust to one mode or the other.  Form follows functions, so challenge yourself and keep it interesting both for your mind and for your muscles!




“I’m too old to do that” “I have to get in better shape to come out”!!! We’ve heard so many reasons why you CAN’T but maybe ask 71 year old Joanne Tammaro why and how you CAN!!! We are all so proud of her and what she’s been able to accomplish being at Corps Fitness for over 4 years!

During her time at CF, Joanne has come back from a broken ankle suffered when she fell at home, and attributes her quick recovery to the athleticism (and strong bones) she achieved through her hard work at Corps Fitness.  Keep it up, Joanne!!  We love you!!

#whatsyourexcuse #betterthanmosthalfmyage #feelinggood #ageisjustanumber #respect #workhardaccomplishanything


A friendly reminder:  The CF / Bethany Children’s Home party is this Friday!  We’re still in need of a few more items on the sign-up sheet.  If you’ve already signed up and / or are providing a gift, THANK YOU!!  We’ll be hosting about 18 children and as many CFers and their families as are able to come.  Looking forward to a special evening!


Thank you chalkboard


Thanks to you, Corps Fitness won Best Fitness Center in Berks, 2016!!

To our trainers: THANK YOU for being the most motivating crew out there!  Classes are building, and CFers know they’re getting consistent quality regardless of the time they attend!

To our members: THANK YOU for being the most motivating crew out there!  Your passion for Bldg 7 is what makes us who we are.  Thank you for being awesome!  We are so proud of everything the CF family represents and does, regardless of any contest.  Keep up the good work!

Also, a huge congratulations to Bldg 7 Yoga for their Best in Berks win – Best Yoga Studio!  Second year in a row!

Another big congratulations to CFer Ben Franco, whose winedown cafe was selected as Best place for wine lovers!

For the full list of winners, check out this link.



All CFers are welcome!  We’ll be placing a Christmas tree in the CF lobby with wish list items from the kids on it.  If you’re interested, pick up a tag and bring in the wrapped gift (with tag attached) so we can present to the kids at the party!  Please return gifts to the front desk by December 12th so we can be sure everyone’s covered!


I’m so proud of our IM ABLE Foundation team and honored they took on the challenge of the NYC Marathon to support IM ABLE’s mission of getting as many people MOVING as possible! Despite some challenges, everyone maintained the Can-Do attitude and completed the goal they set out to accomplish. So great to be in the middle of the energy of the day while tracking and supporting all of our athletes! Congratulations Zach, Brett, Devann, Karen, Sam and Cathy (not pictured)!!!

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What does it mean to be mentally strong?  It all comes down to grit:

Take 6 minutes today to listen to this TED talk by Angela Duckworth about grit as a predictor of success.  Life is a marathon; focus on your future.  Kids with the most grit are significantly more likely to succeed, no matter where they come from or what their background is.  How do you become “gritty”?  Follow through on your commitments, know that the ability to learn is not fixed, persevere when you fail, have a growth mindset (praise the effort, not the child).  It can be done!

Here’s a great summary article from Dr. Travis Bradburry on mental toughness.  A few key points:

  • Fight when you are already defeated
  • Delay gratification
  • Move on from your mistakes and setbacks
  • Keep your emotions in check, don’t use them to make decisions
  • Make the tough calls
  • Trust your gut
  • Lead, even if no one else follows
  • Be kind, even when others are rude
  • Be accountable, even when it sucks

Honoring Mike Lawrence today on what would have been his 58th birthday. Gone, but never forgotten! “Bring the salt” today for the Filthy 50 in Mike’s honor!

…I remember going to Mike’s house to celebrate his birthday very shortly after his diagnosis.  Nobody dared to say it out loud, but there was a feeling that it might be his last here on earth.  Mike, always the fighter, fought for several years before passing away.  During those years, he got to spend more time with his wife Laurie, see his kids and grandson grow older, and spent all the quality time he could with those he loved.  Please keep Mike and his family in your thoughts, especially today.  Love ya, Mike!!

“The Task Before Us is Never as Strong as the Force Within Us!!”
– Mike Lawrence

There are a lot of great pics and references in the following links!

Three Years Ago…

The Story Behind the Shirt


Saturday’s event was so much more than who came in first, second and third place. It was an event to showcase our local first responders and to give a shout out to them for all they do as a part of their jobs. For all you do, we thank you!

4 person teams starting off at Corps Fitness with a cumulative 100 pull-ups, 200 pushups & 300 squats there out the door to cover 5 1/2 miles ending at the Law Enforcement Memorial at Grings Mill with mental, physical & tactical challenges of a total of 13!

Emergency personnel deal with unanticipated challenges daily so these challenges were meant to task competitors to feel the pressure along with the physical to accomplish the tasks at hand.

So many thank you’s are due to so many. To our business sponsors (see facebook links below): you ROCK, and we are so very grateful! To our many volunteers: you are some FANTASTIC people who know how to get the job done! And to our competitors: what would we do without YOU???? You were motivating, inspiring, hard-working and gracious.  And another HUGE thank you goes out to Melissa, Sandy, Aimee, Chris, and everyone who organized this outstanding event!!

Finishing times are posted at the bottom of this post, for those who are curious.

If any one has pictures, feel free to share. Many are available on the event facebook page, and we’ll be posting the link to view pictures taken by our photographer, Jason Hugg, of Hugg Media Group, soon!

At the afterparty we had numerous emergency vehicles on hand for kids to explore as well as great food from our sponsor Mission BBQ Wyomissing!! Thank you to all those in uniform who joined us and provided equipment and all of our sponsors who made this 1st year event a success to benefit the Deputy Kyle Pagerly Memorial, Kyle Pagerly MemorialEsterbrook PharmacyAll About Women, Wyomissing Borough Police Department, PAPA Dutch Farmers Market of WyomissingWest Reading Fire Department, Wyomissing Fire Department, Life Lion Critical Care TransportA Running Start – West Reading, inov-8 All Terrain Running

Team Nawata: 1:58:30
Organized Chaos: 1:37:00
Rock Solid X 2: 1:39:53
We Aren’t That Creative: 1:48:55
Algeos/Stichter/Gonzalez: 2:07:32
Slow & Steady: 1:41:18
Fitness Pizza In My Mouth: 1:52:17
Vision 911: 2:11:55
Vicious and Delicious 4.0: 1:38:46
Jacked Unicorns: 1:57:53
Hit Squad: 1:34:00
Queen Bee +3: 1:46:27

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