What you’re paying for, and what you’ll receive at 7 Mile

How much are your classes?

A question often asked by a newbie who pops into our facility.

“Group classes aren’t really what we sell,” we say in return.

Generally, this is met by a dumbfounded look and a slight hesitation, and sometimes a cautiously-worded question:


“I’m glad you asked…”

Bear with me as I backtrack for a moment:

There are lots of styles of gyms out there: There are the community centres, where you pay $10 bi-weekly for access to treadmills, bikes and weights and can drop in whenever you please. You get zero guidance from a professional and are left to your own devices to figure out this fitness thing on your own.

And there are the posh gyms that look more like spas featuring all the bells and whistles: tanning beds, pleasure massages, saunas and towel services, and where people, well, just don’t get that fit.

And there are the personal training studios, where you work with a trainer for $100 an hour, and where you’re passed off to a new trainer every four months because trainers keep leaving.

And, of course, the group exercise and bootcamp facilities, where the going rate is around $150 a month for unlimited group classes, and where you receive little to no personalized coaching.

We are none of the above.

Yes, we offer group classes, as well as personal training and individual programming, but what we’re really selling—the value you will receive when you train with us—is a coach for life. In other words, an experienced, professional coach in your corner—someone whose pursuing a lifelong career in the health and fitness industry.

I repeat, you are NOT paying for “the workout of the day” or “unlimited classes” or “open gym time.” You will receive those things, too, but the value is in our professional coaching service.

What does this look like?

This means you have someone by your side to help you with your health, fitness and nutrition wherever you’re at in life. Whether you’re a 17-year-old looking to snag an NCAA sports scholarship, a 50-year-old looking to reclaim your health before it’s too late, or whether you’re injured and need guidance getting your mobility back.

The value you receive comes in the form of a relationship with this coach, who will also provide his/her ongoing expertise—technical expertise, programming expertise, nutritional expertise—and even mentorship if you’re looking for it.

Why do we think this is the best way?

Health and fitness is complicated, and human beings are like snowflakes: No two are the same.

Our model gives you the one-on-one attention of a personal training studio (without costing you upwards of $1,000 a month) and the social community of group classes. But beyond that, it gives you the assurance that you have someone who knows YOU—and  your strength and weaknesses—to help you live the best, healthiest life you possibly can.

We arent selling workouts, or classes: We are selling a professional coaching service. If this sounds like something youre looking for, contact us.

Why do some people stick to a fitness routine while others fail?

This question has long intrigued me.

As a coach, as much as I like to think I can predict who will end up sticking around and committing to fitness, the truth is I can’t. Sometimes the least likely people get hooked, and people I expect to last years fall off the wagon.

In the last six months, I have come across a number of health transformation stories that have helped me develop a theory as to why some people commit to fitness for life while others fail.

I met a man who used to weigh 340 lb. He drank a dozen sodas a day and a pint of ice cream every night. And it wasnt uncommon for him to eat an entire brick of processed American cheese in one sitting. Then one day in 2015, he decided to make a change. Today, hes 205 lb. and hasnt had a single soda or a bite of American cheese since that day two years ago when he took his health into his hands.

And I met a woman who, at the age of 69, weighed 220 lb. and could barely get off the floor. She, too, made the decision to get healthy and hasnt looked back. A year-and-a-half-later, shes down 50 lb., has been taken off a host of medications she was on, and can get up and down off the floor with ease.

When you hear people tell their stories of massive, long-lasting change, it’s impossible not to become inspired.

Unfortunately though, those stories aren’t the norm. They’re kind of the exception. Truth is, most people have good intentions to take real action in their lives and change but don’t ever do it. They think about wanting to change, they verbalize the need for change, and maybe they try the gym for a couple weeks or months, but it ultimately feels too hard or too overwhelming, so they fall back into their own patterns and continue to live their mediocre lives.

The question becomes: What was it that both the American-cheese addicted man and the 69-year-old woman did to be able to create lasting change in their lives?

They both told me, independent of one another, that for them to decide to commit to health and fitness, they needed to throw away the tapes in their head that told them change wasn’t possible. The tapes that told them they couldn’t do it. The tapes that told them they would fail.

Once they were able to beat the voice in their head, they were able to develop a sense of certainty, and more importantly, come to terms with the fact that their pasts were not their futures.

I have come to believe this is the difference between people who commit to fitness for life and people who don’t: Empowering versus self-limiting beliefs.

What exactly is a belief?

A belief is essentially something you feel certain about. Often, there are no solid facts or rationality behind the belief.

Most people don’t realize it’s up to us what we believe. Instead, we blindly believe our beliefs as truths and we let them limit us.

Usually, our beliefs come down to our past experiences. We assume that just because the last job interview didn’t go well, neither will this one. Or that we failed in our New Year’s resolution attempt to go to the gym three days a week in 2010, that we will fail today. This is not the case.

The former soda guzzler and the 220-lb. woman are real people. In fact, you can read about his very real story here (https://journal.crossfit.com/article/mcmanus-beers-2). They’re not superhuman, made with more willpower than you. They just chose to say screw you to their unfounded beliefs and choose a new, better, path for themselves.

Fitness in childhood can make you a healthier adult!

I have been vocal for a long time about my hypothesis that—when it comes to health—what you do as a kid will translate into who you are as an adult.

My friends have often poo poo-ed my theory, but it has always just made sense logical to me.

I was a gymnast as a kid. I spent my weeks as an 8-year-old training six days a week, four hours a day, 24 hours a week. It goes without saying, my flexibility, body awareness, strength etc… are better today as an adult than they would otherwise have been without gymnastics. Everyone usually accepts that.

But when I suggest that being a gymnast helps my metabolism today, I get laughed at.

No more laughing!

There’s now proof, or strong evidence at the very least, to support my apparently wild theory.

A new study published in The Journal Frontiers in Physiology (http://journal.frontiersin.org/article/10.3389/fphys.2017.00476/full ) suggests that being fit early in life can have health benefits that last into middle age. The study looked at the effects of exercise on gene expression, inflammation, and YES, metabolism!

This doesn’t bode all that well for today’s children, seeing as in 2013 the World Health Organization reported there are as many as 42 million obese children under the age of 5 roaming around the world.

Back to the study: It found that exercising in your early years changes how your body metabolizes calories, and how it responds to high-fat foods in adulthood. The study also suggests that early life exercise can help decrease bone mass loss, as well as inflammation, later in life.

One of the professors in the study, Elwyn C. Firth, explained: ”Bone metabolism strongly influences energy metabolism in the body, and metabolism—what you do with energy from diet—is the central crux of why some children and adults become obese.”

In other words: Do gymnastics as a kid and you’ll be able to eat entire ring of brie cheese without consequence as an adult?!!! OK, maybe not quite that simple…But it certainly suggests it’s never too early to think about, and pursue fitness!

Even if you’re skeptical as this is just one study, here are a list of 7 other known health benefits for starting fitness as young as possible—reasons to enrol your kids in a fitness program ASAP!

  • Physical activity is linked to better classroom behaviour.
  • Physical activity requiring balance and coordination are associated with better emotional responses and emotional control.
  • Exercise is linked to decreased in depression and anxiety in children.
  • Exercise promotes better self-esteem and confidence in both childhood and adolescence.
  • Exercise improves quantity and quality of sleep.
  • Exercise helps children develop interpersonal skills (this is especially true when we consider participation in team sports).

Have a 16-year-old? An 8-year-old? A 5-year-old? Contact us for getting them going on a fitness plan for life!

Athlete of the MonthDecember

Ounesh Reebye

Congratulations, OBG! We are proud of you!

How long have you been doing CrossFit?
I’ve been a member since May 2016

What made you decide to give 7 Mile Strength & Fitness a try?
I was previously at a regular gym that had mirrors everywhere and was used to looking at myself doing biceps curls for days. I was also doing boot camp style exercises, but when the gym went through a restructuring several of the good coaches either left or went on to open up their own businesses. One of the coaches, who was also a 7Miler, spoke very highly of the 7Mile Team and recommended that I look into 7 Mile Strength & Fitness as she felt it would be a good fit for me. So I decided to give it a try.

What was the hardest part when you started out and how did you overcome that?
To be honest with you, at first I found the gym to be quite intimidating as it was unlike any other gym that I had been to. It was extremely helpful to have the initial interview and the prep work prior to joining classes. It really helped demystify the preconceived notions I had about the sport. Fundamentals was a huge benefit as it helped me understand some of my insecurities and appreciate the complexity of some of the movements.

Most traditional gyms do not have their members set up with a “Coach-for-Life”. What would you say is the best thing about having one?
I love the Coach-for-Life concept and it’s a shame other gyms do not offer this. The best thing for me is that my coach, Chris Spigner, was able to identify some limitations in my mobility caused from years of poor movement and knee injury from a recent ski accident. With his guidance, I was able to stay on track with classes and reach a level of fitness I had always aspired to.

Christmas is just around the corner which also means 2019 is around the corner! Can you believe it?? Is there anything you want to accomplish in the new year? Any new goals?
I would like to maintain the progress I have made and plan to continue eating healthy and being consistent. I’ve always wanted to do a bar muscle up, so that will be my goal for 2019 .

Looking back on these last 12 months, what would you say is the moment you’re most proud of?
Seeing how 7 Mile Strength & Fitness has become a way of life for my family. My wife and I are both 7Milers and enjoy our Friday date night WODS. It has become a lifestyle choice for us, even our kids have started doing burpees and squats.

Did you play any sports growing up?
No, but I always enjoyed being active.

Anything people at 7 Mile Strength & Fitness don’t know about you?
I have lived in 10 cities (6 countries).

Anything crazy on your bucket list? (bungee jumping, sky diving?)
Base jumping with a wingsuit would be cool.

What is your favorite WOD and why?
Anything with push-ups. If I had to pick one it would have to be CINDY.

What is your least favorite WOD and why?
Any WOD involving double unders. I hate double unders.

What has been your biggest surprise about doing CrossFit?
Working out used to be a chore, and I was always in a cycle of ‘getting back into it’. Since starting CrossFit it has now become an activity that I look forward to and prioritize as part of my life.

Would you recommend 7 Mile Strength & Fitness to others and if so, why?Absolutely! I’ve had a great experience and would love to see other people have the same amazing experience. Great coaches and community.