Join the 413 online kickstart. Click here


What is “Fitness” to You?

We are one week into January and if you had a goal written up on the board last quarter, chances are you checked it off. Because that’s what our family of goal getters do!

You learned how to jump rope (and got really good at it), some of you ran in races, some improved your push-ups, others put a heavy*** dumbbell over head…with one hand!!!! Some of you even did a handstand for the first time as an adult! A few of you even lost body fat THROUGH THE HOLIDAYS!! You know who you are, and you are an actual unicorn because most ordinary people don’t think doing what you did is possible!

I’ll say it again:

Some people laugh at the idea of losing weight at the end of the year because, well, it’s the holidays. Right? It just happens. Well…now who’s laughing?

If you’ve been coming to 413 for a while, you’ve been seeing progress. You’re getting stronger; you’re getting faster; you’ve got tons more endurance. And you may even enjoy hanging out with a good friend of ours named Sally. But where do you go from here? Eventually, just going to the gym is going to get a little mundane. It happens to the best of us. When this happens, it requires something deep within to stay the course. This is a shout to train intentionally, not just habitually anymore.

“Maybe fitness isn’t measured by a set of numbers. A person’s fitness can be having enough strength and mobility to thrive in their everyday life. Fitness may not be evident by the scale, but the confidence you feel when you go out in public will be.”

Blake Bramer, Owner and Trainer

Now, I want you to pause and think about what being “fit” means to you; it will be different for each person. No matter the reason for you wanting to be physically fit, we know God has called all of us to honor our body as a temple to Him (1 Corinthians 3:16-17).

For me, being fit means I can hike up to 20 miles in the Red River Gorge and turn around that next weekend and compete in a weight lifting competition. For some, it will be feeling sexy for their husband to-be! For others, being fit means having enough confidence to leave their house and not worry about others will think of them. Whoah. And there are others who strive to be strong disciples at work by being physically capable of having the hard conversations that zap the energy out of them.

So how do we measure fitness at 413 Fitness? How do we keep striving towards 1% Better? We do this with our 413 Fit Test at the beginning of every quarter (hopefully all of you were able to find a time this past week to check-in). Through a body composition analysis on the InBody scale and the following six exercises, you can track your progress through several different components of physical fitness.

  1. Body Fat %: Yes, you can expect variability based on your age. But, don’t look for a pass because of your age. Strive to be healthy period. For guys, a healthy adult can range from 13-20%. Strong and healthy ladies should sit around 24-31%.
  2. Coordination and Speed: tested by 60sec of jumping rope for as many as possible.
  3. Power and Mobility: tested by putting the heaviest dumbbell possible overhead. We call it the one arm floor to sky!
  4. Strength: tested by doing as many “Unbroken Push-Ups” from the lowest level you are able.
  5. Endurance: tested by rowing for distance in meters for 2min.
  6. Grip: tested in either Bar Hang / Bumper Plate Hold.
  7. Stamina and Mental Tenacity: tested by Squat Tabata

What is one skill or component of fitness that you would like to improve in 2020?

Good: comment on this post with your Q1 Big, Hairy, Audacious Goal.
Better: write down your BHAG on a sheet of paper that you will see every day.
Best: write down your BHAG on our goal board that we hold you accountable towards!


Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!