When the world feels heavy, dark, overwhelming and uncertain – lean into what you can control. Your own behaviour. 


The last couple of days we have been told so many different things.

The last couple of days I believe we all have felt defeated. 

The last couple of days I believe we have all felt overwhelmed. 

The last couple of days I believe we have all felt anger. 


In the next coming days I believe you will reflect.

In the next coming days I believe you want to do and say the right thing. 

In the next coming days you will realise that you cannot please everybody because there is a lot of noise out there. 


But I believe you can do something, starting as early as tomorrow.

You can start with yourself and you can start small.

The most important work you will ever do will be the work within the walls of your home.





Thursday’s Workout 

20 RFT:

5 Goblet Squats


5 V-Up




It’s heartbreaking to see our country like this. From Covid 19, to the deaths of innocent black individuals, to the destruction happening in our backyard. People are hurting and we need to acknowledge that.

Over the past few days, as I sit with my wife, a black women and my interracial son, I can’t help but to be beyond disappointed. Disappointed with the police brutality, racism, looting, ruining of peaceful protest and sadness around us. I know I personally may never experience this( based off my privilege), but I know that I try and understand.

As a white man, I know that my life comes with privilege. Whether I welcome it or not, I know certain things have and will come easy for me; and many a doors have been opened, simply because of the color of my skin. A privilege many people will never experience. 

I ask you to watch this video, so we can all really understand what it’s like for people different than ourselves. Until you take a walk in someone else’s shoes, you cannot really understand what it is like for them. 

As a community I ask that we come together. That we listen to one another. That we respect, love and shed light on one another- and if this video strikes a cord with you, please pass it on and share it with others. 

2020 has been hard, but it is not over! I want us all to look back and remember we tried to better ourselves and this world for our future. 

They deserve better. This world needs better. 





Tabata Russian Twists
Rest 1 Minute
Tabata Reverse Lunge
Rest 1 Minute
Tabata Mountain Climbers
Rest 1 Minute
Tabata Inverted Burpees


“No myth about women’s health has existed for so long as the belief that women should stop exercising during pregnancy”. (John D Ratey MD, SPARK, The Revolutionary New Science of Exercise and the Brain p. 197).


One of the most common questions people ask me is if they can exercise during pregnancy? The answer is: YES. You should. Here is why:


In 2002 the American College of Obstetricians and Gynecologists (ACOG) began recommending exercise for pregnant and postpartum mothers. It is not that long ago in other words. Today ACOG actually recommend women to begin exercising when they become pregnant. The reason being is to counter high blood pressure, diabetes, preeclampsia and other harmful states that can develop during gestation, which can lead to harm both for the mother and the child. 


As a Coach who works with pregnant women on a daily basis – I meet expectant mothers who don’t have a clear idea of what they can do or what they should do. Most women think in terms of avoiding exercise rather than engaging in it. The truth is, if they knew or understood the benefits of exercise during pregnancy – not only in reducing pregnancy risks but also in helping them with their mental and physical health INCLUDING their babies –  I am certain more women would feel more comfortable being active. 


Did you know that estrogen and progesterone levels remain much higher than normal during pregnancy? And in many cases this means it can stabilise women’s mood help reduce anxiety and depression. Research also show that some women with attention-deficit/hyperactivity disorder are able to sit still and read when pregnant. In other words pregnancy can spark hormones for the better. 


It is also well established that mothers state of mind can alter her baby development. Anxiety, stress and depression can have a powerful impact on pregnancy and result in miscarriage, low with weight, birth defects of the baby and in extreme cases death. Babies born to unhappy mothers are fussier, harder to soothe, less responsive and unpredictable sleeping patterns. More so, these babies and children are more likely to suffer cognitive impairments and to be hyperactive. This is disturbing information that is not discussed, neither informed by doctors to expectant mothers or women going through postpartum. Information that is absolutely crucial. Especially since we know there is help to get and something we can do about it. I believe it isn’t talked about because of the stigma it creates. People (doctors) are afraid of speaking the truth and are worried that society will blame mothers for their babies mental and physical state. Exercise can prevent anxiety, stress and depression. It can also prevent a lot of unnecessary complications. And help women cope with their mental and physical state. That is fact and it has been clinically proven over and over again. Despite the fact – many women are still leery of exercising while pregnant and research show that up to 60 percent (!!) remain inactive.


Most studies show that exercise reduces nausea, muscle pain and fatigue. More important – it reduces fat accumulation. Training while pregnant cuts in half the risk of developing abnormal glucose levels, something that can lead to gestational diabetes. Gestational diabetes  is a condition that results in overweight babies. High glucose levels are also an indicator to develop type 2 diabetes in both the mother and the baby. The good news is that regardless of how active a woman was before pregnancy, exercise still helps during pregnancy. One study showed that walking at a higher tempo five hours a week reduces the risk of gestational diabetes by 75 percent! 


Another motivator could be to understand the positive effects exercise during pregnancy have on the baby. (James Clapp, Exercising through Your Pregnancy 2002). Clapp proved that with exercise, the fuel line between the mother and baby grows, to ensure the fetus gets the nutrients and oxygen it needs. Other studies from Clapp show that newborns of active women are much leaner, are more responsive to stimuli and better able to quiet themselves. Clapp suggests that infants of exercising mothers are more neurologically developed than their counterparts from non exercising mothers.  It does not stop there. Studies also show significant differences in IQ and oral language skills by the age of five. The children of exercisers performed a lot higher on cognitive tests and observations suggest that years later their academic performance is better than kids whose mothers were inactive during pregnancy.


Holy macaroni – these findings are AMAZING. So let’s start the conversation and spread the word. If you read this and know of someone that is pregnant, do me a favor – forward them this blog/information. You can help a struggling mother who deals with anxiety/depression/health issues and you can help her unborn child. 


Thank you,

Coach Char 



Thursdays Workout 

“Full Body Recovery Workout’


6 Single Leg Deadlift (R/L)

30ft Toe Walk 30 Second

Side Plank (R/L)

8 Reverse Lunge (each)

**Courtesy of Active Life RX**


Fridays Workout

I Am Serious… And Don’t Call Me Shirley.”

For Time:


Double Unders





Thank you everyone for showing up to ‘Murph.’ We love you all and appreciate you more than you know! 

A special thank you to our guest speaker Brad Thomas for today’s highly motivated speech. 


If you did today’s workout, I highly recommend you get yourself moving by showing up and doing tomorrow’s workout. It is intended to get some blood flow and help speed up the recovery process.


“I’m the Dude, Playing the Dude, Disguised As Another Dude.”



5 RFQ :45 :15
Jump Rope
Up/Down Dog
Runner’s Lunge
Mountain Climbers
Cossack Squat
Windshield Wipers


Today we celebrate “Murph” for the 15th time. Click here if you are joining us for a talk and then the workout itself at 9am. Additionally, the link on the side bar of the website and the Online Classes tab under “Murph” will do it as well. 



MURPH from Oak Park Los Angeles on Vimeo.

Today’s Workout 9am Zoom

For time:
1 mile run
100 Pull ups
200 Push ups
300 squats
1 mile run
*If you have a vest, wear it.


Not often enough we openly discuss women’s health, hormones and the correlation of physical exercise for well being. This is a topic that people have very little knowledge about. Hormones have a very powerful influence on how our brains, feelings and behaviours develop throughout life. Did you know that hormone levels remain steady in men after adolescence, but for women they fluctuate on a daily basis? Exercise is extremely important for women especially because it helps stabilize the negative consequences of hormonal changes and it enhances the positive. 


I recently learned that women on average has four to five hundred menstrual cycles in her lifetime (!!).. Holy crap that adds up to more than nine years.  A very long time if you as a woman suffer from PMS (Premenstrual syndrome). About 75% of women do experience some type of premenstrual distress. They can be both physical and emotional, for example: trouble sleeping at night, night sweats, constipation, aggression, swelling of belly and ankles, rashes… and the list goes on. Not a very charming list if in my opinion.


Researches don’t know to this day what exactly causes PMS, but we do know that sex hormones are powerful and travel throughout the bloodstream and they influence the brain in many ways.   We know that the hypothalamus sends signals to the pituitary gland to secrete hormones that travel to the ovaries and trigger the mass production of estrogen and progesterone. Two hormones that play a key role in regulating neurotransmitters.  Estrogen and progesterone create more receptors for dopamine and serotonin and increase its effectiveness. That itself has an impact on mood and overall brain function. 


So what can we do to help  balance and restore our hormone balance and brain chemistry? Exercise. Yes. Exercise. Of course there might be other solutions too if you suffer from any of the symptoms mentioned above but physical training can help you balance your brain chemistry and reduce the symptoms dramatically. And what might be even more important to mention; avoid hormonal treatment and medication. 


What happens when you exercise you might ask yourself after reading this. I will give you a short summary. Physical activity increases levels of tryptophan in the bloodstream and concentration of serotonin in the brain. It also levels out dopamine, norepinephrine and mediators such as BDNF (brain derived neurotropic factor). Exercise stabilize that broad number of variable and helps tone down fluctuations of shifting hormones. Exercise also restores the balance between opposing forces of activity in the brain and fine-tunes the HPA axis. What that means is that exercise can put a break on mood changes, aggression and anxiety and improve a woman’s ability to cope with stress.  


I would argue with all the research known to this day, that exercise can and should replace  drugs prescribed to women today for PMS, menopause or postpartum depression (of course there are cases where drugs are very much a necessity). The most common reason women seek treatment is too alleviate the physical symptoms of PMS or menopause. But it is forgotten that exercise can work wonders and has the same hormonal effect as drugs. What also gets lost in many conversations is that exercise also guards against heart disease, diabetes and cognitive decline. 


Girls, women, ladies – let’s get up and move together. You will feel better and be happier. And if you as a man read this and know of anyone (woman) that needs a coach to get started, well you know where to find us 😉  


Next week I will address and write about exercise during pregnancy. 


Coach Char 



Memorial Day MURPH! We have an amazing speaker lined up this year again. Speech will be live on Zoom starting at 9am followed by the workout. Talk to your coach about scaling options and location. 



Thursday’s Workout:

“Everybody Love Everybody”

5 Rounds on the 4:00

400m Run or 200 High Knees

15 Deadlifts

20 Weighted Pull Throughs



Hello beautiful people!! Next Monday is ‘Murph!’ Get excited!! We look forward to carrying on the tradition by bringing in a special guest speaker and then proceeding to get our workout on. More than ever, let’s keep the human connection strong!

If you have any questions on how this is all going to go down, reach out to your coach and they’ll fill you in!



“Tropic Thunder”
9 Up/Downs
6 Hang Power Cleans
3 Push Press Rest
**Rest 3:00**
Task for time:
9 Up/Downs
6 Hang Power Cleans
3 Push Press


For Time:
20 Push-Ups, 1 Squats
19 Push-Ups, 2 Squats
18 Push-Ups, 3 Squats
…continue this pattern until…
2 Push-Ups, 19 Squats
1 Push-Up, 20 Squats

Each round totals 21 reps (push-ups descending from 20, squats ascending from 1) for a total of 420 reps in the workout.

Score is the time on the clock when the last set of squats is completed.