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My [Love/Hate] Relationship with Challenges…

We’ve had several inquiries about our next challenge. I wasn’t planning on offering one. I have a love/hate relationship with challenges. However, I gave it some consideration and have decided to offer a Spring 6 Week Challenge in April.

We’ve been offering challenges for the last 8 years out of the 10+ years we’ve been in business. Over the years, my perspective on fitness and nutrition have evolved, especially after going through my own personal weight gain and weight loss transformation.

I understand for the right person a ‘challenge’ will provide motivation to finally get active or break past a workout plateau. I’m going to be offering a challenge for those that need that reboot, need that extra motivation, and need my help.

However, I want to make things clear. Nutrition and Fitness do not have a set start and end date. Many also ask, “what’s the best diet out there?” Should I do Keto? The answer is, the one you can do for the rest of your life. It’s a life long journey. I’m not going to lie to you. You’ll see great results in your first 6 weeks. However, it’s unrealistic to try to reverse years of inactivity in just 6 short weeks. If anyone claims that they can, they’re lying to you…#365dayChallenge #LifestyleChallenge

Fitness is a journey, much like martial arts is a journey….

Being a martial artist from childhood, I went from white belt to black belt. With each belt, you learn skills to build upon, in order to advance to the belt level. You can’t advance to the next belt without learning essential skills such as stance, distance, and learning the basic kicks and punches. I’ve discovered the journey really begins at black belt.

Similarly, fitness works the same. You have to build upon the skills you learn. You have to get the technique and tempo down for each exercise, before you progress to a more challenging exercise. Hopping from program to program doesn’t advance you to the next level and can do more harm than good.

Having said that, if you’re wanting to join my next 6 Week Challenge and understand that fitness and health do not have a set start date and end date, I invite you to book a 1-on-1 Info Session with myself for no charge. The goal of this appointment is to ensure this would be the right fit for the both of us. If it isn’t a good fit, that’s no problem. I’ll do my best to point you in the right direction and answer your fitness and nutrition questions regardless. My goal is to help. I also like to know what your ‘WHY’ for participating in this challenge, so my team and I can meet and exceed your expectations. We’re here for you!

This challenge starts April 8th. If you’re new to ERF, you can learn more about our next challenge here:

Have a wonderful rest of your week!

-Sammy Noh

How to Get More Done Each Day

How is it that some accomplish more each day? We all have 24 hours in a day. Yet there are those who get more done. Sure, you could cut down on your sleep to have more time. However, how efficient will you be if you’re functioning off 5 hours a day of sleep? Yes, it’s a reality for some. Especially if you have young kids who demand your ongoing care and attention. Perhaps you’re having to prep breakfast, lunch, and dinner for your family, and take the kids to school and pick them up after. On top of that, you have your day job from 8am to 4pm.

I may not have kids yet, but I do have two amazing businesses which take a lot of work and time. When I was the only trainer at Eagle Ridge Fitness, I was up at 4:50am and training my last session at 8pm with random appointments scattered throughout the day.  It was a grueling lifestyle. I also remember fitting in workouts if I could make the time, and if I had the energy.  I remember working 30 days straight without a day off, eventually hitting a wall. Whenever I’d receive a Facebook message, anxiety would run high thinking I’m having to complete another task and having to get back to someone.

One day, it all changed… A few years ago, in the early stages of when my father went missing, I naturally took a step back from the business. I was lucky to have a great team in place who cared about me and my business. However, I had a new client who was very persistent on speaking with me. This person was adamant on meeting me, despite my staff informing this person that I was dealing with a family crisis. I called this person while searching for my father in the woods to discover that this person wanted to ‘negotiate’ a discount. Apparently, his/her time was more valuable than my time. I was livid and also felt devalued. However, I learned a valuable lesson from this incident. It was my fault. It was my fault for not setting up systems and gate keepers. I didn’t set up my team to fully take care of these situations. I also had to learn to say no. I was still a prisoner of my business.

Then, it dawned on me. There are factors in your life that you have control over. We have choices. I no longer need to be a prisoner of my business. 

For example, you have a choice on who you want to spend your time with, what sort of conversations to have, and what you choose to do each day. What are your time wasters and energy draining activities? Who just sucks the energy from you?

Who or what are the crabs in your life? When a crab tries to escape from a bucket, the other crabs will pull it down so that it can’t escape. We sometimes have people in our life who are energy vampires, who just suck the energy out of you. Perhaps it’s not even a person. For me, I sometimes struggle getting off social media. It’s an important platform for my business, but I catch myself wasting time by mindlessly surfing the net and scrolling through the news-feed

Overtime, I’ve come up with a system to structure each day to get a lot more done, and to better manage my emotions. I came across the book, the Perfect Day Formula by Craig Ballantyne, which has made a huge impact on how I live each day.

What I do Every day:

The night before, I prioritize my big three rocks (my top non-negotiable priorities) that I must accomplish the next day. Instead of waking up trying to figure out what to do, I map out my action plan for the next day, the night before.  By the way, I’ve recently discovered Trello, an online to do list and project management tool. I use it for work and my personal life! It’s awesome!

In the morning, I work on my three big rocks for the day. I’m either reading, working on my personal development, working on a marketing campaign, working on projects to help grow each member on my team, or working on projects to improve the experience of our clients.

I’ve discovered overtime that I’m the most creative and positive in the morning. I’ll be honest. I’m a procrastinator. To avoid procrastination, I tackle the most difficult task in the morning, when I have the most energy. I have also learned to structure my time by refraining from checking emails, social media posts, and answering phone calls in the morning. I also segregate my email accounts, one for family and friends, clients and staff, and one for new inquiries. I will get back to people. However, I have designated times I check each account and have designated times when I return phone calls.

After 3 to 4 hours of solid work, I’ll do my workout. My energy level typically dips in the afternoon, so a workout will rejuvenate me. Once I’ve accomplished my three big rocks and my workout, I’ll go into my personal training studios to meet with staff, clients, or to complete any random errands. Evenings are for family time!​

Some days, sh*t does hit the fan. But I can handle it! I’ve already won my day by getting the most important tasks done, before heading into my studios and meeting with staff or clients. Mostly importantly, I completed my workout so my day has already been a success. I schedule in my workouts and treat them like non-negotiable appointments. 

Going through my weight gain and weight loss journey, I have discovered the importance of self care so that I can be the best version of myself, for my family, my staff, and for my clients. 

Sometimes, I’m having to go into the studio or complete random errands in the morning. On those days, I’ll allocate 30 minutes to focus on my big three big rocks. After my studio visit, I’ll go back to working on my big three rocks. It’s not always ‘Perfect’. If you’re working 8am to 4pm, you may not have the flexibility on when to workout. However, you can still apply the ‘Perfect Day Formula’ even if you have as little as 30 minutes to ‘conquer your morning’. You can still apply it to your work day and ‘conquer your morning’.

You also have a choice on whether to exercise today and what food to eat. If 30 minutes of exercise is all you can fit in, it’s more than enough. It’s consistency that pays off. Focus on the process and the results will come.

Even allocating 30 minutes for meal prep a week, will be extremely beneficial. Since you’ll be rejuvenated from each workout and from fueling your body with wholesome foods, you’ll feel like you have more time.

I hope this email has been helpful. In summary, plan your day the night before and focus on your three big rocks. Control your morning, conquer the chaos of the afternoon, and concentrate on what counts in the evening! You’ve got this!

If there’s anything I can help you with, please feel free to reach out!

-Sammy Noh

“If you always do what you always did, you will always get what you always got.”

Earlier this month, I traveled to California to meet with my fitness business coaches and other successful fitness business owners in North America. We meet every quarter to strategize, share what’s working, and to solve our current challenges in our businesses. We call these mastermind meetings. With each mastermind meeting, we create action steps to complete before the next mastermind. Before each mastermind, I read my notes from previous meetings. I’m pleased to discover that the challenges I once had, are no longer challenges! I’ve learned that overcoming challenges and obstacles help you grow. As you grow, you encounter new challenges.

I’m a firm believer in coaching. I especially realized this when I hired a coach for my own personal transformation. Even coaches need coaches. I work with a nutrition coach and work with a Muay Thai Kickboxing instructor each week. It’s an investment in myself, but the return on investment is priceless. My personal coaching team has helped me with my overall mental and body transformation and helped me lose over 50 pounds to date. The last couple of years have been life-changing for me, especially after coming from a place of grief and despair. My personal coaches played a major part in my transformation.

Receiving coaching is like having knowledge transplanted into you, by those who have already been where you’re wanting to go. Coaching also decreases the time for implementation. A coach can figure out exactly what your next actions steps are. I sometimes get overwhelmed with a ton of ideas and get paralyzed in terms of where to start. I’m a huge over-thinker. My coach will filter through my chaos to determine what I should be doing now, and what I should be doing next.

How does this relate to you? Perhaps you’re new to exercise or you’ve been working out for quite some time.

If you’re new to exercise, a coach will help figure out what your first action steps are. For one of our clients, Natalie, it was simply starting with water. This helped troubleshoot her metabolism and she ended up losing 7 pounds in a month with that one change.

Perhaps you may be thinking, where do I start? Do I do a bootcamp, do I do cycling, CrossFit, personal training, small group personal training, yoga, or kickboxing? Should I do cardio or weights? It can get quite confusing. The wrong program can create setbacks.

Maybe you’re struggling with making time for exercise or even wanting the confidence that you can do this, and work through your injuries. Perhaps you’re wondering how many days to start with. If you’ve been inactive for months or even years, 2 to 3 days is more than enough.

The other month, I met with a new client. Her first action step was to schedule her two weekly workouts as ‘appointments’ into her calendar. She’s a busy mom with two young kids, while running a successful growing business. We framed her workout sessions as ‘appointments’. Fast forward a few weeks, she’s been showing up to all her workouts, and has mentioned how amazing she feels! She also mentioned that these workouts are the most important appointments of the week for her! It’s ‘mom’ time!

Perhaps, you’ve been working out for quite some time. You saw some results in the past, but your weight has settled and you’ve hit a plateau. It’s time to troubleshoot. For one, nutrition does change as you progress. Looking back the last 10 years of being in business, there were peaks and valleys. BTW, we’re the longest running personal training studio in the Tri-cities due to your amazing support! There were times when I felt my business plateaued and that my own personal development plateaued. How did I break the plateau? I had to get out of my comfort zone. I had to troubleshoot. My coaches helped me troubleshoot and come up with a new game plan. “If you always do what you always did, you will always get what you always got.”-Albert Einstein

Now, there are many opportunities to work with a coach. Reading my emails is great start. =) I appreciate you and will do my best to provide you with content to help make an impact on your health and fitness. I’m currently working on more great content for you!

If you’re stuck in a rut, reach out to me! I’d be happy to help!

Hope you had a wonderful day! Win your day! Win your Week!

Have a great week!

Sammy Noh

Did you know we offer a variety of programs here? We offer 1-on-1 nutrition coaching, 1 on 1 personal training, semi-private/small group personal training, and now team training?

If you haven’t been to ERF, I have a couple of amazing offers on our programs:

Four Common Weight training Myths

Last weekend, our Head Trainer Francis, hosted our Weight Training Workshop. The workshop covered the importance of sets, reps, and tempo. Francis also debunked common fitness myths!

I wanted to share with you four common myths with weight training.

Myth #1-High reps will make you ‘toned’.

FACT-High reps train type 1-slow twitch muscle fibers. Marathon runners mainly utilize type 1 muscle fibers, while sprinters mainly utilize type 2-fast twitch muscle fibers. Can you see the distinction between the two examples? High reps help with improving endurance. If you’re frequently completing high reps of 20 TRX rows or a long duration of running, cycling or rowing, you’re really focusing on type 1 muscle fibers. Most bootcamps of 12 to 25+ participants and large group exercise programs, mainly focus on high reps, so it’s important to also complement these workouts with programs that focus on type 2 muscle fibers if you’re wanting to develop lean and ‘toned’ muscles.  For this reason, my personal training programs target both type 1 and type 2 muscle fibers.

Myth #2- Weight Training Makes You Bulky

FACT- It takes hard work to even develop muscles. If you’re consuming an excess number of calories consuming the right macro nutrients, you will then have the potential to build ‘bigger’ muscles. It’s easier said than done. It’s harder especially for women to develop big muscles, as women do not have enough testosterone. Getting ‘bulky’ from weight training is the least of your concern.

Myth #3- Doing Crunches will Tone my Mid-section

By the way, crunches are a horrible exercise for the spine. The constant flexion of the spine with crunches can lead to back pain. The truth is, crunches alone do not tone the mid-section.  We’ve been lied to! Why? Selling the dream of getting a flat mid stomach with a gadget such as the ab roller sells on infomercials.

FACT- Abs are made in the kitchen. Fat and muscle are different layers. If your diet isn’t in check and you have a layer of adipose tissue covering your stomach, you won’t be able see those flat abs. By the way, when working your abs, don’t forget about strengthening your back as well. Hence working your core means you’re working both your abdominals and your lower back.

FACT – doing crunches will strengthen your abs but will not take the fat off your stomach.

FACT – doing 100,000 triceps exercises will NOT get rid of your “wings”

FACT – Combining resistance training with a healthy diet will help decrease body fat, build muscle, and improve metabolism.

Myth #4- Fat Turns into Muscle

Fat does not turn into muscle. Muscle also does not turn into fat. They are completely different tissues.

There you go! You now have an upper hand by understanding the truth behind common myths.

Want to learn the best weight training exercises for you and how to safely do them? Feel free to reach out. Happy to help!

-Sammy Noh

How Cardio, Stress, and Over-training Almost Ruined me…

The year was 2017 in October. Previously, I had lost 45 pounds. I had been working out 6 days a week religiously for the past several months.

I remember waking up one day, feeling extremely worn out. I went to the gym and walked out within 10 minutes. I had no desire to lift weights. The following day, I went to my muay thai kickboxing workout. I lacked energy, motivation, and passion. I just went through the motions.  I was also craving carbohydrates all day like crazy!

I thought I was just getting older. 😛  I felt like this for weeks. It took months to recover. The energy was sucked right out of me. I was surprised.  Isn’t exercise and weight loss supposed to make you feel better? I thought I was the healthiest I had been in years…

I went to my physician and had some blood work done. I was diagnosed with ‘burn out’. I had adrenal fatigue.  My body had undergone a transformation and it needed to rest. It was begging me to rest.

Adrenal fatigue can occur with over-training, too much cardio, and stress.

I couldn’t sleep through the night. I’d frequently be wide awake at 2am, which is an indication that my cortisol levels were elevated. This also explained my massive cravings for carbohydrates.

Have you noticed when you’re stressed out, your body craves carbs? It’s a natural mechanism of your body to crave carbs, as your cortisol levels are elevated when stressed. Yes, desserts is stressed spelled backwards! Carbs lower cortisol levels leaving us to feel more relaxed…

Truthfully, I was stressed dealing with loss and grief and owning two growing businesses. My body was also stressed from training consistently for the past several months. My body was begging for recovery.

I contacted my coach to let her know about my diagnosis.  I still work with a personal trainer and nutrition coach to this day. She cut out all cardio. My resistance training workouts were cut to 3 days a week with recovery weeks of doing no exercise at all! I was also banned from doing cardio for months! But cardio feels so good! However, cardio can also aggravate your adrenal glands and do more damage than good…

I also had to increase my daily calorie intake, in order to feed my body and repair it. Up my calories? WHAT!? Long story short, I did as I was told. I had no desire to workout anyways. After a few months, my body started to heal…I definitely feel much better today!

5 Lessons I Learned and How It Can Help You:

  1. Listen to your body. Recovery is key. Assess your bio feedback. What’s the quality of your sleep? Stress levels? Sex drive? Energy levels?
  2. If you’ve been training 0 days a week for the last 5 years, start with 2 to 3. Slowly ramp up
  3. If you’ve been working out 6 days a week for the past several months, take a week off. After your recovery week, you’ll realize how much energy you have. Your performance will be greater. You’ll feel better!
  4. You can’t out exercise your nutrition. It’s a battle not worth fighting…😊
  5. Cardio sucks. Don’t get me wrong. It’s good for the heart and stamina. We like cardio cause it feels good once completed. The sweat feels amazing! I think there’s a purpose for cardio. However, too much cardio can also aggravate your adrenals causing more damaging affects on your body. Too much cardio can also lead to weight gain, which I’ll get into another time.  To put this into perspective, if you only had 2 hours a week for exercise, you’d get more return for your time and far better results with weight training and focusing on your nutrition, compared to doing 2 hours of cardio. If you’re kickboxing, cycling, running, or doing any sort of high intensity training 5 days a week, ensure you have time for your body to recover. If you’re only doing cardio, please message me! I encourage you to add resistance training.

If you’re wanting how to kick start or tune up your fitness and nutrition, registration for our 6 Week Personal Training and Nutrition Coaching Program ends this Thursday. This program gives you the opportunity to work with a personal trainer and a nutrition coach. This is the exact program that has helped me with my transformation. Instead of getting a cookie cutter meal plan, you’ll also actually get to work with a nutrition coach to find a plan that works for you!

Learn more here:

Have a great rest of your week!

-Sammy Noh

I blame myself for this…The fitness industry is to blame…

It’s that time of the year again…

I also want to address a problem that many don’t talk about in the fitness industry. There’s talk in the fitness industry of how 92% fail their fitness goals by the end of January. It’s my fault. I hate this statistic. I want all of you to be successful whether you train with us or train somewhere else. I feel it’s the fitness industry’s fault for this alarming statistic.

I blame myself for this…The fitness industry is to blame…


Remember the show the Biggest Loser? By the way, that was a horrible show. Many of the contestants gained the weight back after.  I think it really hurt the fitness industry and hurt North America’s perception of fitness. It did a lot of damage on promoting an all or nothing approach.

Many trainers, including myself, have piggy backed off the Biggest Loser by offering weight loss challenges. It being the New Year, there’s an abundance of challenges out there with different levels of experience and support.

Some challenges are basic where you complete your initial weigh-in and final weigh-ins. Some offer more levels of support. Most challenges also give you a cookie cutter meal plan and wish you good luck. I feel this does more harm than good, and really sets people up to fail…

The goal of most challenges is typically to lose the most amount of weight in a set period, which I have mixed feelings about.

Having gone through the process of gaining and losing weight, I have a greater understanding of the frustrations some of you may have in trying to lose weight. We all want it fast and easy. I’ve been there and it’s still a day to day battle. I have my comfort foods too!


I hate and love challenges…. I think challenges are great because they get people motivated. However, there are some drawbacks too…

My Concerns for 21 day, 28 day, 6 week, 90 day Challenges

1) Having a Set start date and end date with Nutrition: Don’t get me wrong. Challenges are a great opportunity to kick start and motivate people to become active or help our current clients with reaching their goals. However, sometimes there’s this expectation to reverse 5, 10, or even 20+ years of inactivity in only 4 to 6 weeks.  It’s overwhelming to embark on a long-term fitness program especially if you haven’t been active for a while. 4 to 6 weeks is easier to commit to. I love challenges for that purpose, BUT fitness and nutrition realistically do not have a set start and end date. It’s horrible when you gain the weight back after a 21 day or 30 day challenge. Being healthy and fit is a 365 day challenge, a life long challenge, not just a 4 week or 6 week challenge.

2) Trying to Out-exercise Your Nutrition: I’m guilty of this! I tried to out exercise my nutrition. When I was 45 pounds heavier a couple of years ago, I was still working out 5 to 6 days a week. It really didn’t matter how many days a week I was working out, as my nutrition wasn’t dialed in. By the way, if you’ve been working out 0 days a week for the past year or several years, do not start working out 5 days a week! To go from 0 to 5 days a week is extreme! Your body will hate you… Start with 2 to 3 days a week. And remember to allocate time each week to plan your meals out!

3) Lots of Misinformation on Fitness and Nutrition: You’ll see the next fad diet in magazines, on tv, and/or on social media, which all claim to give spectacular results. I’m sure you’ve heard of some of them: Keto, intermittent, Atkins, South Beach, and so forth. Do they work? Yes! They work, but you have to be prepared to be on the ‘diet’ long term and perhaps lifelong, or you’ll gain the weight back.

Due to my my concerns for challenges, I went back to the drawing board….There’s no place out there offering this new hybrid program.

I’ve come up with our 6 Week Fitness and Nutrition Coaching Reset Program​.​ It’s more than just a challenge, that I’m calling it our non-challenge program.

I’ve combined our two main programs, personal training and nutrition coaching, in order to provide you with a complete body transformation program!

Having gone through my own transformation, I realized there was a missing link. I discovered Nutrition Coaching. This program has helped me lose over 45 pounds, and has also helped our clients see amazing long lasting results.

“The 6 Week Fitness and Nutrition Coaching Reset is a behavior modification program which includes developing habits to carry on through the year.”

This is the same program that has helped me lose weight and keep the weight off.

It also comes with a ton of education, support, accountability, and more!

We want you to be far more knowledgeable on nutrition than the average person. We want you to develop lifelong skills and see lifelong results.

You’ll receive weekly group nutrition coaching and the opportunity to work with our Nutrition Director, at a fraction of the cost of what she charges for 1-on-1 coaching. You’ll also work with a personal trainer in an intimate setting so that you receive interaction and attention from your personal trainer, as opposed to training in a large group of 12 to 25+ people. 😊

Registration ends next week on Thursday, January 17! Program Starts the Week of January 21st!

​Details here: 6 Week Fitness and Nutrition Reset Program

Sammy Noh

Chief Fun Officer

Bsc. Kinesiology

 (604) 996-1111

6 Week Fitness and Nutrition Reset Program Info​​

There’s something we need to talk about….

There’s something we need to talk about… It’s been bothering me….

The other day, I was working out at the local gym and overheard a conversation. Yes, I work out at my studios, but also workout at the local big box gym to take a break from work. 😊

There’s a common conversation that happens in the local gyms by ‘regular’ gym users this time around. “The gym is busy! I’m not able to get on my favourite piece of equipment without a lineup. But, I’m not worried. The gym will return back to normal by the end of January.”

I’m bothered by these comments. However, the sad reality is, there’s some truth to these comments. Sadly, I’ve seen this happen every year…

We offered a 6 Week Challenge last January. Challenge participants lost over 15 pounds. Some who only did the challenge, reached out to us months later mentioning that they had gained all the weight back and needed our help again. I was devastated they had gained the weight back.

Sadly, less than 8% stick to their health and fitness goals beyond January, without some sort of ongoing support. My mission is to change that. Yes, we’ll be launching a 6 Week Challenge this month, but it’s not like any other challenge. We’re combining our Fitness and Nutrition Coaching program together. There’s no other fitness program out there doing that. BTW, giving a cookie cutter meal plan, isn’t nutrition coaching.

My goal is for all our clients to be successful long term, whether they train with us on our lifestyle program, or train with us for the interim. I entered the fitness industry to help people and make an impact.

I get it…It’s hard to get started especially when you’ve been inactive for 2, 5, or even 10+years…. 

If you’re struggling to get started and wanting to lose 20, 30, or 40+ pounds, I understand how you may be feeling. I gained over 45 pounds the past few years and lost over 50 pounds and have kept it off. It initially felt like a huge mountain to climb, to lose all the weight that I had gained…

I’ve done fad diets, detoxes, and every nutrition plan out there. I’ve done every workout you can imagine.  I’ve been that New Year’s Resolution client. I’ve tried the ‘NEW YEAR, NEW YOU’ B.S. I’ve tried working out 6 days a week, twice in a day. It didn’t last very long.

Although I’ve been a personal trainer for over 15 years helping many Tri-Cities residents with their own fitness and health goals, I let myself go dealing with grief and anxiety over the disappearance of my father. With two growing studios, I also made little time for myself, but made time for everyone else.

I’ll admit, I felt defeated when the scale hit 218 pounds. I went from 170 pounds to 218 over the course of a few years. As I gained weight, I started to develop knee, lower back, and neck pain. I started to snore.  I had low energy and needed energy drinks to get through the day.

I hit a breaking point…

I made the change. I hired a nutrition coach and a personal trainer. Sure, I have the knowledge on fitness and nutrition. I even have degree in kinesiology. But even coaches, need coaches. In hiring a coach, I was able to make the change. I lost 50 pounds and still work with my coach for the past 2 years.

It’s an important investment in my health.  Now, I have more energy. I can sleep through the night. My anxiety and stress levels are at an all-time low. Better yet, I’m pain free! No more knee, lower back, and neck pain!

Better yet, I have a greater understanding of our clients and what you may be going through. I’m pumped to change the fitness industry and make an impact.

If you’re struggling with getting started with your fitness and health goals, I’m here for you. I’m here to serve you and my community!

Come and see me and let me help you get started. I’m offering 10 Free Strategy Sessions. I usually charge $97 for Strategy Sessions. Book your appointment here:


-Sammy Noh