Key Fitness Co., 6930 Indiana Avenue Suite 2, Riverside, CA (2025)

11/04/2024

The end of an era. We will be closing the end of this month. The stigma around a business closing is that it’s a financial thing, and in this case it isn’t! Our lease renewal is coming up, and we’ve considered all of our options and decided that closing is best for our family to pursue another opportunity. It’s a sad thing but a good thing!

We’ve based our business around the phrase “simple but effective.”

Our space is small, we don’t have a lot of equipment, and it’s effective because everyone gets SO much personalization.

Our exercises aren’t gimmicky, but they’re effective because they move large loads long distances quickly.

Our investment in this business was simple as well. We broke even so early because the investment was small but spent on the important stuff so it went a long way. Our business was built on the back of keeping clients a long time and providing them amazing results.

What a journey it’s been. Thank you to every client who walked through our doors. We appreciate everyone coming in here, pushing hard and contributing to our business.

We’ll be open the rest of this month, closed on Thanksgiving, and then closed in December. Stop by and say hi!

10/12/2024

If you get consistent with your nutrition, results will come!

Here are the rules:
1. Eat whole unprocessed foods as close to their raw state as possible.
2. Prioritize protein at every meal.
3. Eat more fruit than you eat starches.
4. Eat more vegetables than you eat fruit.
5. Eat this way 90% of the time. If a week has 21 meals, eat 19 of them this way.

If weight loss is your goal, stick to these rules and eat only to fullness.

If performance is your goal, stick to these rules, eat to fullness and add calories.

10/05/2024

Not everybody likes exercise.

No one said health is easy.

But it’s easier when you envision a smiley face on your stomach 😄

A happy sweat stain means a happy body!

10/01/2024

Thanks for the good word, Dennis! We love seeing progress, but if we aren’t a good community we won’t be able to help people get results. But we are, and we do! Come join us!

Like, comment and follow for more posts like this!

⭐️

09/27/2024

This article written by last week is worth sharing to show the disparity in where our culture is. Some people are rightfully decrying the pharmaceutical industry’s influence on the health sciences while others are putting air quotes around “metabolic dysfunction” as if it’s a right-wing conspiracy theory. What do you call a person’s metabolism if it is storing body fat around visceral organs? Really, the point here is that calling nutritional education “woo woo” is like calling antibiotics the easy way out of an infection. Scroll to the second slide to see a particularly concerning section.

09/25/2024

Ring dips are amazing for building stability around the shoulder. They’re VERY tough, but yield so many amazing benefits. We progress our clients to ring dips over the course of their journey to make sure they have the prerequisite strength. That’s what makes our gym different: rather than shy away from beneficial things that take time to progress to or have some risk to, we come up with creative ways to move our clients from one skill level to another to give them the broadest fitness that they can attain.

09/24/2024

Imagine this:

You wake up groggy from the fast food you ate for dinner last night and the beer that put you to sleep. You have a 1-hour commute ahead of you so you jump in the shower and grab a bagel with cream cheese for the road. You grind through traffic, anxious about getting to work on time when you remember you have a doctor’s appointment after work. You didn’t have time to pack lunch so you have the intern pick up a sandwich and chips. After work you get across town to your doctor’s appointment and he tells you the bad news you knew was coming: high blood pressure, pre-diabetic and it’s time to get on meds. You head home discouraged but determined to start getting your diet under control and hitting the treadmill a couple times per week…and then you get home and dinner with your family is spaghetti and garlic bread. Tomorrow you’ll start.

Imagine this instead:
You wake up on a Monday. You’ve had 2 rest days so your body is feeling good. You know class is doing wallballs and ring dips at the gym and you’ve been working on your ring dips so you’re excited to see your work pay off. You hit the gym and were able to string together bigger sets than you ever have! You get cheered on, get some high fives, record your score on the workout and realize you’ve done this workout before. Last time you had to do bench dips, but today you not only did ring dips but you also got a better score! You’re pressed for time, but you prepped a breakfast casserole so you shower, eat and go. The drive to work is still a grind, but you’ve noticed that your heart rate doesn’t spike with anxiety while you drive like it used to. For lunch you brought a salad with chopped chicken, apples with peanut butter and an iced coffee with cream and no sweetener. You have your annual checkup with your doctor after workout and you remember the dread of last year’s visit. But sure enough, your doctor looks at your numbers and is ready to chat and he says “what have you been doing? These numbers are remarkable!”

The difference in the stories is Key Fitness Co.

09/19/2024

For better or for worse, you're only one day away from changing your life. If you want to start getting fit, change the way you live today. Then continue with that change. Health isn't a 6- or 12-week pursuit! Pursue it for life, and start today.

09/11/2024

Today we remember the victims of the September 11th terrorist attacks in New York City and the heroes who acted sacrificially that day to protect life. Be sure to honor this historic event today, remembering the unifying of our nation around a shared set of values, namely freedom, liberty and justice.

#911

09/06/2024

Here is our group class schedule! We’ve got morning classes before work or school, a Legends class for those 55+, and personal training by appointment. Come give us a try!

09/04/2024

"Getting healthy seems so complicated! Everyone says something different, and it's so confusing!"

Let's simplify it. What are the principles that make a nutrition approach successful?

1. Eat a protein source with every meal- muscle mass is SO important to hold onto, and if you skip protein intake even once, you'll be far behind the 8-ball. A good place to start is 80g of protein per day. That's 20g per meal plus some in snacks.

2. Fill 50% of your plate with vegetables- vegetables are SO good for you, delivering the micronutrients you need without a big macronutrient load.

3. Drink 8 cups of water per day and reduce sugary beverages- notice we haven't said what NOT to eat yet? That's because the "cutting" mindset can make sustainability difficult. This point just means that we replace sugary beverages like juice, flavored coffees, and alcohol with water.

4. Eat whole, unprocessed foods cooked at home for 80% of your intake- this is where the rubber meets the road, and it requires more meal prep than many people are used to. There are some easy ways to do meal prep though, and this habit gives a big bang for the buck!

Follow these habits consistently and weight WILL start to come off and health markers will start to improve for most people in most situations most of the time. Notice that we didn't mention exercise? Most people get a lot of progress from nutrition and then exercise kicks the process into overdrive.

Book your Free No-Sweat Intro at keyfitnessco.com to get started!

#951

Key Fitness Co.

11/04/2024

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