Orca Empire Fitness

07/06/2023

03/31/2023

Another Day… Another Client Crushing Goals (& Beyond)

In addition to what you see here, she also is crushing chin ups, lifting heavier weights than ever before, and embracing conditioning workouts (even though they aren’t her favorite 😎)

The program works when you work the program…

And THAT is why having a coach can be helpful!

It’s not always a number on the scale that means good or bad.

It’s about focusing your workouts so you can feeling, living, and performing your best

And as a result of focusing on your health. Strength, and mental well being… you may also achieve some scale change too!

Your body. Your choice!

Keep doing amazing things

03/22/2023

Excited and Encouraged

We encourage new members to meet with us 1-on-1 for a brief 10 minute talk before signing up for any membership.

You get the opportunity to share your goals, your struggles, your past accomplishments, and most importantly..

WHY you want to feel and live healthy today, and for the rest of your days

Joe is a retired military member who plays hockey, and is looking to improve his performance on the ice (& in life overall).

Within a few minutes of chatting with a coach, his nervousness and anxiety of what to expect shifted into encouragement and excitement to get started!

So if you’ve been hesitating, procrastinating, or planning to do it tomorrow

Do it today!

Your future self thanks you.

Super excited for you Joe - let’s do this!

03/22/2023

Why Do You Train?
For body & mind transformation?

Adventure & Competition preparation?

To feel empowered, strong, & powerful?

A Stress relief and your happy place?

Or to PRACTICE being the best version of yourself day in and day out?
We all train for different reasons; the WHY is unique for everyone.
We respect that at Orca Fitness, and ensure delivering a customized training experience for YOU and what YOU are on a mission to achieve
Don't just talk about it; take action.

Come feel how we can change your relationship with fitness for the better!

03/10/2023

Remember, it is about building habits for a lifetime , so it may not stick perfectly right off the bat... and that is OK!

Here are them again as a refresher to you.

Step Goal = 5,000 ~ 7,000 ~ 10,000

Water Goal = 50oz ~ 75oz ~ 100oz

Sleep Goal = 6hr ~ 7hr ~ 8hr

Protein Goal = .5g per Lb of BW ~ .75g ~ 1.0+g

If you are comfortable with 1 of these already, then add in a 2nd or 3rd to massively increase the quality of your day even more.

Why are there 3 goals rather than just 1? Wouldn't it be be better to just go for the biggest one?

Yes, and no.

Yes, aim for as close to the highest end of each category to maintain a great advantage to boosting longevity.

"Life" happens for a variety of reasons, and some days you may not hit the top end (name someone who sleeps 8 hours, 7 days a week... I'll wait).

The goal range is a great way to maintain momentum and remember that you are doing great, even if it's not a perfect day.

Sleeping 7 hours, hitting a workout, logging 8,000 steps, feeling low-moderate stress levels, and eating 100g of protein sounds like a pretty great day, right?

It is! However it's "technically" not the gold standard considered by many health professionals on what you "need" everyday.
Be life realistic and your best by building motivation daily, boost yourself by focusing on the wins!

Do the closest you can towards the top end 20% of the time, and focus on being in the desired range 80-100% of the time.
THIS is what will unlock Feeling Better Every Day for you.

We are here to help. Talk to us during class, or let's set up 1-on-1 check in's to amplify making a bigger impact!

03/08/2023

You will Go Faster Alone…

But You Will Go Further Together

Working out with a friend is a great way to stay consistent, and have more fun doing it.

These guys are LITERAL neighbors, so when the alarm goes off at 4:00am, they can see if the lights are on or the car being started.

Showing up for yourself & going Lone Ranger style is an awesome way to get results! It’s encouraged to do things on your own often

However,

It’s really nice to do it with someone. They push you a little bit further some days. And then they help you push on others.

When you want to hit snooze, but remember that you are meeting someone else there, magically helps you pop out of bed and get there.

We encourage new members (and current) to bring a friend often to help the community grow with more amazing humans.

Send us a message if you’re looking to pop into a class with a friend (or want to try it out yourself first too!)

See you on the turf

03/06/2023

Movement is Medicine

It is a beautiful thing when a client says they felt BETTER after moving their body

The type of movement is determined by what you are feeling.

And the key is to respect yourself enough to know that you need an adjustment, AND you don’t have to skip the gym in order to feel better.

Sitting on the couch or simply “resting it” by doing nothing isn’t the most effective way to feel better (in most cases)

Resting your body can still be through gentle stretching, self massage, a salt bath, going for a walk, or getting more sleep.

Or it can be a decreased intensity workout, with added mobility at the start and finish.

Heck, even showing up at the gym for your 1 hour HIIT session, and after chatting with a coach, switching it to a 30 minute strength circuit, followed by smart core strength and some foam rolling.

Movement is a medicine for nearly all of your needs.

Finding and taking the right dosage is what having a coach can be helpful with!

Happy to hear .montleon is feeling better after a slip on some ice!!

MOVE YO BODY TODAY

02/27/2023

⚡️Monday Movement Snacks to Energize and Feel Good

Small bites of movement during the day can be more beneficial than a 60 minute workout

Right now, do 3 of these Step In & Reach per side to heal your body

Then you can get back to work. Just like that

Fitness & Health comes in many forms

Move your body. Feel your best.

02/25/2023

We are adjusting the days of the week and their focus. There will still be 3 strength focused days; and 2 speed focused days… HOWEVER

New/Improved Weekly Rotation as of March 1:
Monday - Strength
Tuesday - Sweat
Wednesday - Resiliency/Strength
Thursday- Sweat
Friday - Strength
Saturday - Hike/Workshop/Hybrid
Sunday - Hybrid

*** THIS WILL BE GOING INTO EFFECT AS OF MARCH 1, 2023 ***

This is more beneficial for a handful of reasons, the most important being your ability to get results, stay injury-free, and enjoy the process of living healthy even more.

P.S. book your sessions 4-7 days in advance to stay on top of your routine