NO DOUBT nutrition is uber-important in the grand scheme of things, but if you’re never training that mid-section, you’re never really gonna have abs.  We’re not talking just superficial crunches here, but whole-body core strength and muscle recruitment (more on whole-body strength in another post).  Abs are muscles, too, and they need fuel and regular work to bring out their form.

“Low-Calorie diets make it nearly impossible to build any significant muscle and ultimately leave you spinning your wheels.  People who subscribe to these diets also experience lower energy, poor sleep, decreased performance, and potentially a bad relationship with food.  Not a great formula for a strong-looking core.”
-M. Millner

Abs Are NOT Made in The Kitchen by Mike Millner

“While dieting and eating correctly is an absolutely crucial part of the six pack process, it may not be as important as you once thought.
Abs are not made by dieting, they are REVEALED by dieting.
And if you don’t have the proper tools in place (i.e. well developed ab muscles), then all the dieting in the world won’t give you a nice pair of abs.”
– Fitmole.org

Abs Are NOT Made In The Kitchen: The Truth About How To Get Ripped Abs

What are your thoughts?


CF is all about forming strong bodies and strong, lasting relationships.  And unfortunately sometimes that means you have to say “see you later” to some great friends and even better people.  If you’re a regular 5:30 PM CFer, you recognize Sona and George, who have been in the US from their home country of the Czech Republic for about 18 months.  Well, unfortunately (for us) they’re heading back to Czech very soon.  But not before we give them a proper CF send-off with a class followed by an informal party after the 5:30 PM class on Monday 2/20 (which also, coincidentally, is Sona’s birthday!).  We’ll share some food, drinks, and fun times once more and send them off with a fond farewell!  If you don’t know them well, but would like to come Monday night, the more the merrier!  In standard CF fashion, ALL are welcome – no special invitation required!  We’ll also post a card at the front desk if you’d like to write a few words for them.




If that’s not a motivating face, I don’t know what is…

Motivation from Jocko Willink on this Thursday morning.

“The moment the alarm goes off is the first test; it sets the tone for the rest of the day. The test is not a complex one: when the alarm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep? If you have the discipline to get out of bed, you win — you pass the test. If you are mentally weak for that moment and you let that weakness keep you in bed, you fail. Though it seems small, that weakness translates to more significant decisions. But if you exercise discipline, that too translates to more substantial elements of your life…

Waking up early was the first example I noticed in the SEAL Teams in which discipline was really the difference between being good and being exceptional.”


Free Intros
Stay tuned to the Corps Fitness Facebook page and blog for a special Free Intro announcement later in February!

 CrossFit Open
The CrossFit Open will take place from Feb 23 – Mar 27.  If you want to register (gives you access to website to see how you’re ranked among others nationally), visit https://games.crossfit.com/

It’s not required to register online – you can still do the workouts at Corps Fitness during the times we’ll set up.  Corps Fitness does not get anything for you registering; it’s a personal thing if you want to.

We WILL need judges for the workouts – the judges course is available online.  I haven’t tried it yet, but it appears to be open and ready at any point (and a good way for XF to make $10 a pop…).  No doubt it’s a good way to learn the movements and what IS vs ISN’T a rep in CrossFit.  We’ll gather a list of all who take the judges course and can then score workouts when they come up.

Have ??, Will Travel
Friday, February 10th, any interested CFers wishing to participate in a CrossFit style throw down, we will be heading to CrossFit Ephrata to join their gang at 7:00PM. This is just a friendly CrossFit style workout done with CrossFitters from nearby. So that we can get a decent head count, please give melissa@corpsfitness.net a shout to let her know if you’ll be able to attend.

Functional Training for Runners
Are you a runner, or do you want to become a runner!  Check out our great new partnership with A Running Start!

Personal Training
Our very own Jay V is now a certified personal trainer!  Check out the info above for a great opportunity for someone looking to get started on a fitness journey….or for someone looking to achieve specific fitness goals!


You like kimchi? What is it? Never had it?
Kimchi is a Korean fermented vegetable dish (mainly cabbage) that has oh-so-many benefits.
First, it is super tasty.
Second, it is rich in Vitamins A, B1, B2 and C. It’s also full of essential amino acids and minerals such as iron, calcium and selenium.
Third, it is brimming with beneficial gut-boosting lactobacilli bacteria, and a happy gut, is a happy YOU.
And fourth, it assists in digestion, it’s low calorie, and has healthy functionality (as reported by Journal of Medicinal Food) such as anti-cancer, anti-obesity, anti-aging, and beneficial effects on cholesterol among many other things.
CFers, you are in luck! CFer Michelle Gauby is a terrific kimchi-maker, and she will be providing samples to taste available this Wednesday (after 9:30AM class) thru Saturday. Please take a moment to try some (it will be staying cool in the fridge….ask front desk for help). After anyone interested has had a taste, Michelle will be taking orders for purchase (details on sizes and cost will be coming soon!). In the meantime, be sure to give it a taste-test. Many CFers can already attest to its deliciousness!

AND…we have Raw Honey!!!
Fellow CFer Emily Bundy brings to us raw honey from her family business, The Honey Bee Tree. There are delicious and beautifully packaged jars of honey for sale in the cafe (and information as well).
Why honey, and why RAW honey? Raw honey is unprocessed, pure, unpasteurized which helps to retain all its natural vitamins, enzymes and phytonutrients. Additionally, honey is a good source of anti-oxidant, anti-bacterial and anti-fungal properties!
Check out the display in the Cafe. Purchases can be made at the front desk. Thanks Emily Bundy for bringing this to CF!!



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!