You are marketed quick fixes—Thirty days to health programs and food elimination diets.   “Man, once these thirty days are done, I am going to be so fit and healthy!” Does that even make sense?   We know that your health markers start to deteriorate in as little as 5 days of not working out, and significant changes can be seen in blood draws at two weeks. This isn’t a short-term game you are playing.  How do you differentiate between the truth and the lies?   Here are four questions to ask. (Supposedly, these come from Seth Godin, But I have searched, and I can not find the source.)  Is it repeatable? Can I keep doing this for a long time, or is it a short term solution to a long term problem?Is it non-harmful? What are the downstream effects on my health?Is it additive? Will it improve over time?Can it survive...Read more

Yesterday was part one of “How to be #1. You can read that post here. Today, we will start with movement because, honestly, it is the easiest, and it affects everything else. I used to teach a mind over mood group in the hospital. What I have found however that movement over mood works better. Starting to move changes your mood. And getting activity in your day improves your mindset. Movement should be the first priority of any treatment plan. Do you have a reliable exercise schedule? A daily walk will do to start. You can walk outside in the winter. With proper clothing and footwear, it is gratifying, refreshing, and a great way to get a little light into the eyes. Prefer a gym? The biggest key here is to set a schedule and don’t miss a planned gym day for a week, then two weeks, then three. After...Read more

You may not know Megan, but the likelihood is you have seen her around the gym. She has been putting in a lot of hard work – and it is paying off BIG TIME! We are so happy to be a part of Megan’s journey and to be able to share it with our community. Thanks for being an inspiration to us all, Megan! Keep up the hard work! What brought you to Progression Fitness? I had been at CrossFit Osiris in Coon Rapids from March through July 2021. They helped kick start my health and fitness journey by providing a great community and nutrition coaches. From 06/01-07/15, I lost 10.4 pounds and 3.7% body fat. I ended up (unexpectedly) moving to Rochester in July 2021 and I did not want to impede on the momentum I had going for me. So, based upon Maggie F’s recommendation, I immediately signed...Read more

Mary is an RN, has two kids, a spouse, and works a full-time job. She feels like she barely has time to go to the bathroom. Jason is a contractor. He works long hours, sometimes weekends, and likes to spend time with his family. Kristina has older parents that need help frequently around the house. During Covid, she has also been getting their groceries and running errands. We are busy, swamped at times. You probably can relate to one of the people above. Most of us still have time. We just need to plan and then take the time. Chris Cooper, one of my mentors, once said that if you are the pilot of an airplane on a long flight, and there is only one sandwich for the plane full of people, you, as the pilot, need to eat the sandwich. If you go down, so does everyone else. My...Read more

Bike 213 miles Run 70 miles, or Ski or Row a Marathon 42,195 Meters. Any bike, rowing machine, or Ski erg is fine. Enjoy! Bike: Download Bike Challenge here! Row and Ski: Download Marathon Ski/Row! Run! Download the Run Challenge Here! When you have completed the Challenge turn in your sheet for a Marathon Challenge Coin! Challenge coins earned this challenge can be turned in for a $10 donation to the Boys and Girls Club of Rochester MN Boys and Girls Club Rochester MNRead more