The Strong Pulse | November 21, 2025
Welcome to The Strong Pulse — the biweekly boost for your body, mind, and motivation.
Here’s where we break down what’s new in the program, spotlight Strong members who are crushing it, and drop expert insights straight from your coaching team. Expect quick wins, real talk, and a new habit challenge every issue to keep you locked in, leveling up, and living Strong inside and outside the gym.
We also want to officially welcome our new members Jarrod Golden and Amie Ramirez!
We also want to officially welcome our new members Jarrod Golden and Amie Ramirez!
PROGRAM UPDATES
STRONG HER IS HERE!
If you have not jumped into Strong Her… well, you have nothing to lose. This class is designed with women in mind, regardless of age. It may seem strange to some, but the truth is, at a cellular level, the way women’s bodies respond to stress and strain is very different from that of their male counterparts.
This class is designed to help you build muscle (which helps your metabolism) and endurance in a way that doesn’t leave you or your body depleted and unable to recover. Join Coach Austin and bring all your people for an awesome class and an even better community. See you soon!
HOUSEKEEPING
Class Time Update: Strong Her is growing and will now be at 9:15 to better accommodate morning routines. If you have any questions please let us know.
New Member Alert!: Welcome to Amie Ramirez and Jarred Golden, our newest members of the Strong Family!
Holiday Hours: We will be closed for Thanksgiving November 27 and 28th. We hope you all enjoy the break and take time to rest and reflect. We will see everyone back that Saturday to put those extra calories to use!
New Member Alert!: Welcome to Amie Ramirez and Jarred Golden, our newest members of the Strong Family!
Holiday Hours: We will be closed for Thanksgiving November 27 and 28th. We hope you all enjoy the break and take time to rest and reflect. We will see everyone back that Saturday to put those extra calories to use!
Coach’s Corner
Am I What I Eat???
It seems like every few years there’s a new “miracle” diet trend — pomegranates, blueberries, high-fat/low-carb, Whole30, intermittent fasting. Lately, the big buzz seems to be protein. So, what’s the difference between a trend, a diet, and a lifestyle?
A trend is a general direction in something that’s shifting or changing. More recently, it’s defined as something that becomes the subject of a large number of posts or attention on social media in a short time frame.
In other words (and I don’t need to tell you), it’s all those repetitive ads and posts blowing up your phone. A good rule of thumb: if something is marketed as a quick fix, it rarely is. Sure, fad diets, fast weight-loss pills, and similar approaches may give you quick results, but they often act as a bandage on a bullet hole — not a sustainable change.
“I just started a new diet.” This diet, that diet, your diet, my diet — it sounds like a bad nursery rhyme and often feels even worse. Temporary resets to help create new habits can be an awesome thing, especially if those resets lay a foundation for how you live moving forward.
The truth is that the word diet simply indicates what food you consume as part of your daily life. Your diet isn’t a temporary thing — it’s simply the way you’re living and eating (or not eating) in that moment.
Okay, so great — I’ve spelled out why all these words we use don’t mean what we think they do. Now what?
Now let’s work to change the way we look at our bodies and our food. Eating healthy and eating well are not mutually exclusive phrases. So how do we stop dreading what we eat while still making sure our daily intake works for us, not against us?
FOOD IS NOT PUNISHMENT — I’ll say it louder for the people in the back. You should never punish yourself with food. What your body needs nutritionally doesn’t change just because you had the extra drink, the whole box of cookies, or only ate Nerds Clusters that day (my personal favorite).
Even when — because let’s be honest, it’s when, not if — you eat something that isn’t the best fuel, that doesn’t mean you should then deprive your body of the good stuff.
Simple changes — a change is only as good as your ability to maintain it. If you struggle to know where to start, choose one thing. Whatever that change is, maintain it consistently for two weeks before adding something new. If you want help knowing where to start, our coaching staff here at Strong is ready to help you.
Are you getting enough? One of the biggest detriments I see when people try to shift how they eat and live is the belief that they shouldn’t feel satisfied when consuming what they perceive as healthy. Most so-called “healthy” foods are lacking the significant nutrients your body needs to keep moving well.
It can be hard to drown out all the noise sometimes. But the truth is, humans still need to be fueled well, and our bodies still require the same kinds of nutrients they did 1,000 years ago. When you keep that in mind, it’s easier to find simple, enjoyable things that work.
HABIT CHALLENGE
100 Extra reps a Day
Going into a holiday week can make it hard to maintain progress or keep from feeling like you’re slipping backward. So here’s my challenge to each of you: 100 a day.
A hundred what, you ask? YES! Find one thing each day — it can be the same or different — and over the course of the day, try to get in 100 reps. Calf raises? Check. Push-ups? Check. Lunges? Double check. Burpees… your sanity might be questioned, but check.
See how many days in a row you can keep it up!
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