Goals and Habits. The dynamic duo Setting goals is trying to predict the future. Or at least the future you would like. Sports psychologist  Dr. Jim Afremow suggests we continue targeting longer-term outcomes but also zero in on values that inform everyday actions. “Goals are about what’s coming tomorrow, next month, or next race season,” Afremow said. “Sometimes, we can waver from them because they seem too distant. That’s where our behaviors and habits can be informed by core values that help us identify the most important things in our lives and then double down on our commitment to them.” Writing down your goals and referring to them often is key to success. Having them somewhere handy or somewhere you pass frequently can significantly increase your daily consistency. Tips for setting goals: Set at least one big ambitious goal. Something slightly out of reach for you but still doable. List prior...Read more

Many people who are thinking about exercising want to know how fast you can gain fitness. And current exercisers often want to know how fast you lose fitness if you stop training. Here are your answers! Gaining Fitness: It Only Takes Weeks We have great news for you: If you haven’t been working out, you can measurably improve fitness in weeks.  The answer will be different if you’re currently working out because progress slows over time. Think of a world-champion sprinter: It will take a lot of work to make that runner even a little faster. It will take less work for a newer runner to increase speed. It’s the same with general fitness. For less-experienced people, it doesn’t take long to see results in the gym. How long? You can generally expect measurable results in about six weeks of training if you work out properly. Many factors will affect...Read more

At Progression Fitness in Rochester MN, we offer a 10-day free trial to interested future members. This is for people who are serious about starting with us on their health and fitness journey. How it works: Meet with a coach to discuss where you currently are at in your Journey. The coach and you will decide what the best way for you to start is. Are you ready to jump right into class? Or do you need some 1:1 sessions first? Get Started – Click Free Intro! If you are ready to jump right into class, you can start your free trial. We will pick out what membership you will want to start after your 10 free days and get your account set up. This will include payment information. During your 10-day trial, you can attend as many classes as you wish. If at any time during your trial you...Read more

December 26th, 2022. More info soon. Free to Progression/Regent Members $99 for nonmembers.Read more

Part 2 of the Rage On Series. Part 1 is HERE. You may have heard about “Zone 2” in the gym. Or you may have heard about it from me. A lot of new research is coming in on the benefits of Zone 2 exercise to us humans. What is Zone 2? Zone 2 is defined as 60-70% of your heart rate max or 60-75% of your VO2 max. There are a few ways to find your zone 2 HR range. One formula for zone 2 is 220 – age= Max HR, x 60-70%. Example 220-47= 173 x .60= 103 would be the start of zone 2, 173 x .7= 121 would be the top of zone 2. The vast majority of CrossFit gym members are really bad at Zone 2 training. And Zone 2 is usually a major gap in their fitness. As in, they have no Zone 2...Read more