Red Woods Fitness | Blog Week of 1-12-2026

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January 11, 2026

Quote of the Week 1-12-2026

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“Success is not built on success. It’s built on failure, frustration, and sometimes even catastrophe. The courage to continue in the face of obstacles is what separates winners from the rest.”

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NEWS

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Welcome back friends! I wanted to chat this week about consistency. If there’s one word that separates short-term effort from long-term results, it’s consistency.

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At Red Woods Fitness, we see it every day. The members who make steady progress aren’t always the ones lifting the heaviest weights or training the longest hours. They’re the ones who keep showing up, week after week, even when motivation dips, schedules get busy, or progress feels slow. Motivation comes and goes- consistency stays. Motivation is powerful, but it’s unreliable. Some days you feel unstoppable. Other days, the couch feels undefeated. Consistency is what carries you through both.

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When you commit to a routine, even a simple one, you remove the daily decision-making that drains energy. You stop asking “Do I feel like working out today?” and start saying “This is just what I do.” That shift is where real change begins. Each time you make a decision you are casting a vote for who you want to become.

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Small actions, repeated, create BIG results. One great workout won’t transform your body.

One missed workout won’t ruin your progress either. What matters is the pattern over time.

Three workouts a week for months beats seven workouts in one week followed by burnout.

Eating well most of the time beats being perfect for a few days.

Improving 1% each session compounds faster than you think.

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Fitness isn’t built in extremes- it’s built in repetition. Despite the BS on instagram peddled by influencers, real, reliable results come from consistent and frankly boring work.

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Here’s the real secret- consistency builds confidence not just strength. Every time you show up, you’re keeping a promise to yourself. That matters.

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Make consistency easier not harder- The goal isn’t to be perfect. The goal is to be repeatable. Here’s how to stack the odds in your favor: Set realistic training goals you can sustain, Schedule workouts like important meetings, Focus on progress, not comparison, Accept that some weeks will be better than others.

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Consistency thrives when the plan fits your life- not when it fights it.

Progress is quiet until it isn’t

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Most people quit because progress feels invisible at first. Strength, endurance, and confidence build quietly… then suddenly, one day, you realize how far you’ve come. That moment only happens if you stay consistent long enough to reach it.

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Here is what I suggest for you or anyone looking for health and fitness- sleep 8 hours a night, eat a gram of protein per pound of lean body weight, get enough healthy fats to support hormones, fill in the rest of your calories with high quality carbs, walk 10k steps a day ideally in nature, come to class 3x a week. That’s it. That is literally 95% of the secret sauce of fitness.

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Keep Showing Up!

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At Red Woods Fitness, we’re not chasing quick fixes. We’re building strong, capable bodies that last and that starts with consistency.

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Not perfect weeks.

Not extreme routines.

Just showing up, again and again.

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And we’ll be here every step of the way.

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PROGRAMMING

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3s week is literally my favorite. Heavy enough to smash some weights, low enough reps where you don’t get gassed. Couple this with our unique Metcons and we have ourselves a challenging and fun week of fitness.

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LET’S GET AFTER IT!

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Monday

Strength

Back Squat

3-3-3-3-3

Metcon

10 Rounds

5 Pull-Ups

6 Push-Ups

7 Sit-Ups