Red Woods Fitness | Blog Week of 10-13-2025

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October 12, 2025

Quote of the Week 10-13-2025

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“When you arise in the morning, think of what a privilege it is to be alive, to think, to enjoy, to love”

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NEWS

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Welcome back friends! I was feeling good the other day and decided to make WOD-O-WEEN free for all. We will hold off on the t-shirts this year, I will still have prizes for best costume, and we will make the damn thing a big old party. I actually can’t wait to see our Strongman do their best as they get yelled at by our CrossFitters- how fun!

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Speaking of free stuff I wanted to give you guys something else this week. The other day I bought this guy’s e-book on fitness (will remain nameless) and I must say it was TRASH. It was supposed to highlight the five most significant things you can do for your health and it really fell short. I really like this person too from his online persona but the $14 “book” was straight up just garbage. So here comes more proof that our free stuff is better than everyone else’s paid stuff; Let me take a swing at the five most significant things you can do for your health…

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Here are the five most important habits you can build for long-term health, performance, and vitality:

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1. Prioritize High-Quality Sleep

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Sleep is the ultimate recovery tool. It regulates your hormones, supports your immune system, repairs muscle tissue, sharpens your mind, and sets the tone for everything else you do. This is really the keystone habit that makes everything else work. People overeat significantly without proper sleep and typically their training is trashed too. If you could get the same benefits from sleep in pill form, every sport in the world would list it as a banned substance. This is coming from a gym owner who wants you to use my gym- if the choice is between an extra hour of high quality, needed sleep, and a gym session, you need to pick the sleep every time.

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Aim for:

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7–9 hours of uninterrupted sleep per night

A consistent bedtime and wake-up time; it's all about quality, quantity, timing, and regularity

A dark, cool room and limited screen exposure before bed

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When sleep is dialed in, you make better decisions, recover faster, and train harder. It’s not optional, it’s foundational.

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2. Eat the Right Calories & Macros (With Protein Leading the Way)

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You can’t out-train poor nutrition. Man, oh man have I tried to out-train a bad diet…can’t be done. Fueling your body correctly means eating the right amount and the right balance of macronutrients.

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At Red Woods Fitness, we emphasize a simple but highly effective rule: Get at least one gram of protein per pound of body weight.

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Protein supports muscle growth, helps with recovery, boosts satiety, and supports a faster metabolism. From there, adjust your carbohydrates and fats based on your goals, whether that’s performance, fat loss, or muscle gain.

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Key tips:

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Track your calories and macros until you understand your needs

Center meals around high-quality protein sources

Stick to whole, minimally processed foods most of the time

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Eat meats, veggies, fruit, and dairy if tolerated. Real freaking food.

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Here are my list of high powered, superfoods that I try to consume on a weekly basis and why I chase them;

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Meat

Beef liver (Vitamin A, B12, Copper)

Ground beef or bison (Zinc, Iron, B-vitamins)

Grass fed lamb (Omega 3)

Eggs (Natures Multivitamin)

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Fruits

Kiwi (Vitamin C, K, Fiber & Potassium)

Avocado (Fiber, Potassium, Vitamin E and K)

Passion fruit (Fiber)

Blueberries (Antioxidants)

Raspberries (Fiber)

Blackberries (Antioxidants)

Strawberries (Vitamin C)

Red Bell Pepper (Vitamin C, Fiber)

Fish

Salmon (Omega 3, Vitamin D, B12)

Sardines (Omega 3, Calcium, B12)

Caviar (Omega 3, B12, Iron, Magnesium)

Oysters (Zinc, Copper, Omega 3, B12)

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Root Vegetables

Carrots (Vitamin A)

Sweet potatoes (Vitamin A, Fiber, Potassium, Magnesium, Copper)

Potatoes (most satiating food on record)

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Nuts & Seeds

Hemp seeds (Magnesium)

Almonds (Vitamin E, Magnesium, Manganese)

Flax seeds (Fiber, Selenium, Copper, Magnesium)

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Cruciferous Vegetables

Broccoli (Vitamin K, Fiber, Vitamin C)

Brussels sprouts (Vitamin K, Fiber, Vitamin C)

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Dairy

Parmesan (Calcium)

Milk (Calcium, Vitamin D, B12)

Yogurt (Probiotics, Calcium)

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Leafy Greens

Spinach (Vitamin K, Magnesium)

Parsley, Basil (Vitamin K)

Kale (Vitamin K, Vitamin C)

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Build yourself a meal- pick a meat or fish, pick a veggie, add a carb, and add a fruit.

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3. Hydrate With High-Quality Water

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Your body is mostly water and most people are walking around dehydrated. Proper hydration improves digestion, energy, joint health, cognition, and physical performance.

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Aim for:

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At least half your body weight in ounces of water per day

More if you’re training hard or in hot environments

Clean, high-quality water (filtered when possible)

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Electrolytes can also help if you're sweating often or training intensely. Mel swears by LMNT where I just track how much salt I season my food with.

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4. Lift Heavy With Intention a Few Times Per Week

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Strength training is not just for aesthetics, it’s one of the biggest investments you can make in your long-term health. Lifting heavy with proper form improves bone density, joint stability, muscle mass, posture, hormone balance, and metabolism.

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To get the most out of lifting:

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Train with intensity and focus

Use progressive overload over time

Prioritize compound movements (squat, hinge, push, pull, carry)

Lift at least 2–4 times per week based on your schedule and goals

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Your muscle is your armor as you age and as you live.

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5. Do High-Intensity Cardio a Few Times Per Week

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Cardio doesn’t have to mean slogging away on a treadmill. High-intensity intervals or metabolic conditioning sessions give you an efficient way to build cardiovascular health, boost endurance, torch calories, and improve recovery.

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Examples include:

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Sled pushes

Sprints

Rowing intervals

Assault bike work

CrossFit and Group Fitness classes wink wink…

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Just 2–3 sessions a week can dramatically improve heart health, VO2 max, and body composition.

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Final Thoughts: Master the Basics, Reap the Benefits

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You don’t need a complicated plan to be healthy, you need consistency in the areas that matter most: Sleep well. Eat with intention, especially protein. Drink enough quality water. Lift heavy with purpose. Move hard and fast a few times a week.

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These are the pillars we live and Coach by at Red Woods Fitness. Build your routine around these, and everything else becomes easier. Your energy, strength, confidence, and quality of life will speak for themselves.

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PROGRAMMING

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This week brings pause 10s which is just diabolical. There is SO much time under tension with these sets that we are quite literally forcing growth. Columbus Day is a rough one but we have “JT” to look forward to Thursday. Eat your vitamins and say your prayers.

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LET’S GET AFTER IT!

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Monday

Metcon

“Columbus Day”

5 Rounds

400m Run

10 Burpee Box Jumps

10 SDHP (95#/65#)

10 Thrusters

Rest 1 Minute