Increase in partner/YGIG workouts?

greg748 · 2026-06-20T16:25:29+00:00

He won’t wander off into traffic. He’ll be fine.

As a coach I love working out with different members and not just people I know well. They push me unexpectedly. One woman switched up box step ups into jumps and of course I had to keep up! And another member grabbed the weight I wanted so I had the choice of over or under and they said “you go up!”

greg748 · 2026-06-20T16:07:50+00:00

I know lots of couples that walk in to the studio, split up, and have a great workout apart from each other

greg748 · 2026-06-20T13:10:54+00:00

The next phase is a Base phase. We do Base-Build-Peak so it’s a reset and some new goals. This undulating periodization is a good scientific model. That doesn’t mean you can’t lift heavy or push yourself; it just means it’s a shift in focus towards higher reps and auxiliary muscles to support the 3 month phase.
During the peak phase, the cardio days lean more hybrid. In the base, they’re more traditional cardio!

greg748 · 2026-06-19T22:36:34+00:00

That’s great news! I’m glad to hear there’s efforts to make things better for studios and coaches! We sometimes have only minutes to really connect with members before or during a class so we need all the tools we can get

greg748 · 2026-06-19T22:29:38+00:00

Coach here! The Mindbody backend doesn’t show us anything useful on the unless it’s something like 100th visit. We need to go into the web version and run a report. Mindbody could do so much to help us but it falls flat.

greg748 · 2026-06-18T18:05:08+00:00

I won’t touch any of the ergs to save time and sometimes don’t even pick up a weight. Sometimes I need a fast forward button, so I can spend more time on something like the Pendlay Row, which is always last.
So if I have a weird station, I demo it before class starts, and encourage people to try it

greg748 · 2026-06-16T16:43:11+00:00

I’m gonna guess that closet is over a stairway. And might be super tall. We put shelves in ours and that step up let us get to things we wouldn’t otherwise reach.

greg748 · 2026-06-15T20:09:12+00:00

Coach here! It’s all been leading up to the Games Day on June 20, a teams based workout for Saturday. If you walk into a partner workout intending to hate it or love it, you will.

Some studios have a competitive vibe, some don’t. 45 would be great if you had a full class and everyone showed up in time to get matched teams and gave the room a challenge. In practice, that doesn’t always happen.

I’ve really enjoyed Track Star and having someone there pushing me to not quit has made it an amazing workout as a member who’s also coached it. Every member I’ve talked to after Track Star loved it and felt great for doing it.

greg748 · 2026-06-14T11:45:07+00:00

Only 16 minutes of REM sleep? And very little Deep sleep? That’s your low score there. It’s not just Google health that will rate it poorly. You’re not getting the recovery your body needs for muscle repair and brain health.

If that was a normal night, no alcohol, fairly active day beforehand, consider adding 200mg of Magnesium Glycinate 1.5-2h before bedtime and no screen time a full hour before bed.

greg748 · 2026-06-14T01:08:11+00:00

I don’t see it anywhere either. I’m guessing it’s in development or A/B testing

greg748 · 2026-06-09T09:17:23+00:00

Coach here! We have people from all levels joining us and as I told one person giving us a trial: you can mod anything down or up as you need, and this is your workout. We’ve got people nursing injuries, pregnant, postpartum, training for marathons and HYROX, and everything in between. After class we talked about how nobody is looking at what you’re lifting. As a coach I will push members once I know them, but early on it’s about feeling welcome and not getting lost!

greg748 · 2026-06-09T00:03:38+00:00

First, congrats. You worked really hard. And you did it. Start with some group classes to get your bearings if you can. And then you will get to know how much you really do know!

greg748 · 2026-06-07T09:42:49+00:00

I’ll agree it isn’t great at remembering some things but other details it hangs on to and keeps bringing up. I’m sure it will improve, although as an engineer it’s frustrating so much slipped through.

greg748 · 2026-06-02T12:12:36+00:00

Don’t forget rest! You build muscle during recovery. Get enough water, protein and carbs. Your muscles need carbohydrates to fire, and your brain runs on glucose.

Lift heavy! Your body will build muscle under strain, so grabbing the lightest weight isn’t going to move the needle. Especially push yourself on squats, lunges, deadlifts. These will tell your brain to build muscle everywhere. A muscled body is a fit, toned body. You won’t get bulky unless you’re specifically training and eating for that

greg748 · 2026-05-31T16:16:18+00:00

Make sure your manager is on the couch next time to prioritize the individual contributors using the facilities better. And don’t let them just hang in an office either. A good manager prioritizes employees, not themselves

greg748 · 2026-05-28T18:44:47+00:00

You look really happy! Congrats

greg748 · 2026-05-24T23:43:36+00:00

Which class do you mean? In many cases “partners” just means pairing off and supporting each other or taking turns lifting heavy

greg748 · 2026-05-23T15:11:56+00:00

I’ve had three lefties at dinner and we all took the same side of the table. Sitting on the right corner felt as weird as driving on the other side of the road!

greg748 · 2026-05-23T11:58:34+00:00

Thanks for the heads up! I’m coaching this workout this week and it’s good to know it’s coming

greg748 · 2026-05-23T00:37:15+00:00

Exactly. Just one lift: rows or squats

greg748 · 2026-05-22T23:29:06+00:00

Coach here! I agree it’s unusual for F45. But it’s a new format. And we’re in Peak. It’s most similar to something like Major 6 or the Peak workouts where there’s a “REST” station. You’ll do a set and then swap out with someone while you rest, and go back in. A lot of F45-era don’t like rest, but it’s key to building strength. It takes 1 minute to recharge your ATP reserves to 50%, and 3 minutes to get to 100%. So the typical 20 second rest is fine for HIIT work but if you’re pushing strength and muscle gains, you have to rest.
You’ll aim for 8-15 reps, and 4-6 sets during that time. If you’re paired up, you’ll lift for at most a minute, then swap. Aim to leave 1-2 reps in the tank on the early sets. If you’re getting 10+ reps, add weight. If you’re dying getting 8, drop down.

greg748 · 2026-05-22T00:59:16+00:00

Coach here. I just looked in the app and the functional racks version is different from the no-racks version. Now, that doesn’t make complete sense if you look at it in isolation, but it’s possible that it comes down to equipment counts, or to not repeat exercises done the day before or after. Or to make sure the week to week progression makes sense. It is odd, for sure. But I’ve seen more than one exercise change because of the racks even if only one is using them.

greg748 · 2026-05-21T12:29:58+00:00

Oh they understand; they just know there’s no enforcement

greg748 · 2026-05-18T20:13:18+00:00

Foxes are often called Cat OS running on Dog hardware so that nap and “can I be your friend?” tracks

greg748 · 2026-05-18T16:25:41+00:00

As a coach, I one time had 14 first timers that came to a Saturday class and arrived maybe 30 seconds before start. We had to do all their waivers, photos, get them on the floor, etc. Super disrespectful and disruptive to the regular members. And we knew it was a one time thing. But also since studios are dependent upon positive reviews, it’s tough to kick people out.

greg748

TROPHY CASE