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How to Prescribe Fitness

Yesterday I talked about the equation to achieving results:

Goal + Plan + Coaching = Results.

And then I talked about how goals generally go unachieved because of the second two pieces: plan and coaching.

Today I want to focus on creating the right plan.

Fitness Plan

We start with your goal, and then break the plan down into four parts at RxFIT: basenutritionaccountability, and skill.

Base: Regardless of who you are or what your goals may be, everyone needs a general fitness foundation. The aim of your base membership at RxFIT is to increase your GPP (general physical preparedness).

The key to our base program resides in our Monday benchmarks — we need the scores from your benchmark workouts in order to determine the efficacy of our program and spot the weaknesses in your fitness.

Nutrition: As much as you try to, you can’t out-exercise a bad diet. You need to eat well. The aim of your nutrition membership at RxFIT is to set you up on the right plan to help you lose the weight, gain the muscle, or change your habits.

The key to our nutrition program is education — we need you to learn and become self-reliant. That’s ultimately the sign of someone who is fit.

Accountability: After we figure out your exercise and nutrition plans, we assign you a coach. This coach becomes your professional friend who will check-in with you regularly one-on-one. This can happen every night, every week, every month, or once a quarter.

The key to our accountability program is in the relationship. You innately hold yourself to a higher standard when you know someone will be checking in with you. It also doesn’t hurt to have someone cheer you along the way when your plan gets tough.

Skill: Then finally, we get specific. For example, the best way to get better at pull-ups is to do more pull-ups. The best way to get better at your power clean is to do more power cleans.

If your goal includes getting stronger, learning bodyweight gymnastic movements, or preparing for a marathon/ironman, we prescribe one of our three skill-specific programs.


If you are planning on traveling for the next six months, what fitness prescription would you give yourself?

If you just found out that you’re pregnant, what fitness prescription would you give yourself knowing about the ensuing sugar cravings?

If your family just invited you to do a Spartan race with them at the end of the year, what would you change about your fitness prescription?

If I were going to travel, I would change my prescription from group classes to remote workouts + monthly nutrition visits + weekly accountability.

If Karli found out she was pregnant again, she would do 3x group workouts + biweekly nutrition visits + monthly accountability.

If I were getting ready for a Spartan race, I would do unlimited group workouts + general nutrition visits + quarterly accountability + conditioning classes and programming.

The nice thing is, there are over 300,000 different combinations to choose from.

Our goal as coaches is to simply keep you under our stewardship. We want to be the guides during your entire life’s fitness journey.

I don’t think you’ll find anyone else that cares that much.


The nice thing about prescribing fitness is that it’s not very difficult. Mix and match different options in your plan so that you achieve your goal.

If you stay compliant for long enough, but you aren’t seeing the results you want, the issue is the plan. We need to change your prescription.

This is how we deliver you results.

This is how we strive to become the last gym you will ever join.


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