ACTIVE LEAD EMAIL SEQUENCE€¦ · Web view2020. 9. 3. · These are “trade secrets! ......

Active Lead Series

Contents

[NEW LEAD] ACTIVE LEAD TEXT SEQUENCE

ACTIVE LEAD EMAIL SEQUENCE

[CANCELLATION] CANCELLATION REQUEST TEXT

CANCELLATION REQUEST EMAIL

POST-APPOINTMENT FOLLOW-UP - TEXT

POST-APPOINTMENT NURTURE - EMAIL

NEW CLIENT - TEXT

NEW CLIENT - EMAIL

LONG-TERM NURTURE - TEXT

LONG-TERM NURTURE - EMAIL

FORMER CLIENT REACTIVATION - TEXT

FORMER CLIENT REACTIVATION - EMAIL

ESTABLISHED CLIENT - TEXT

ESTABLISHED CLIENT - EMAIL

[NEW LEAD] ACTIVE LEAD TEXT SEQUENCE 1. ACTIVE LEAD - IMMEDIATE

Hey [NAME]! It’s [OWNER] from [GYM]. This is our “hotline”—text or call anytime. And I wanted to make sure you know you can book an appointment with me [HERE-LINK] anytime it’s convenient. Thanks! —[OWNER]

2. ACTIVE LEAD - 3 HOURS

Hi [NAME]! I’ve still got a few appointment slots available, but they’re going fast. I’ll be sure to hold one for you. If you don’t see a time you like, shoot me a text here with a time that works for you! —[OWNER]

[LINK TO BOOKING]

3. ACTIVE LEAD - DAY 2 #1

[NAME]! It’s a great day to talk fitness! I’m dying to know what you want to accomplish. What’s your Number 1 goal for this year?

4. ACTIVE LEAD - DAY 2 #2

Did you get my emails, [NAME]? Check your account for a bunch of info about [GYM]. Did you get it?

[LINK TO BOOKING]

5. ACTIVE LEAD - DAY 3

Hi [NAME]! Just wanted to follow up on my email from yesterday. Have you got any questions for me? You can ask me literally anything about fitness RIGHT NOW! —[OWNER]

6. ACTIVE LEAD - DAY 10

Hey [NAME]! Dropping you a text to see if you want to meet up and talk about your fitness goals. You can book an appointment here:

[LINK TO BOOKING]

ACTIVE LEAD EMAIL SEQUENCE

1. ACTIVE LEAD - IMMEDIATE SUBJECT: [NAME], you’ve literally made my day! Hi [NAME]! [OWNER] here. I just wanted to message you right away and say thanks for your interest in our gym! I started [GYM] to help people accomplish their health and fitness goals FAST, and nothing fires me up more than meeting new people who want to make changes. It’s literally the reason I get out of bed every morning. So you’ve already made my day by connecting with me. Thank you! If you’re the type who wants to get right to work, you can always book a free appointment to see me [HERE-LINK].

I’d love to meet with you! Thanks! [OWNER]

2. ACTIVE LEAD – 1 HOUR SUBJECT: Do you want to chat? Hey [NAME]. Thanks again for your interest in [GYM]. I just wanted to make sure you know you can get hold of me at any time. Our gym isn’t one of those giant facilities where you wander aimlessly without a clue what to do. I’m passionate about helping people, so my staff and I prioritize you at all times!

You can hit me up at this email address anytime. I WILL respond! If you prefer text or phone, I’m at [NUMBER]. And if you’re a face-to-face person—like me!—you can book an appointment right now [HERE-LINK].

[OWNER]

3. ACTIVE LEAD - DAY 2 #1 SUBJECT: The appointment you want is available! Hey [NAME]!

I’ve got some great news: I have appointment slots open this week.

Before they’re booked up, I wanted to personally check in with you so we have a chance to meet and talk about your fitness goals right away.

You’re a priority for me!

You can book an appointment me [HERE-LINK].

If for some reason you don’t see a slot that works for you, just hit “REPLY” right now and tell me when you are available. The sooner, the better!

Can we meet up in the next few days?

[OWNER]

4. ACTIVE LEAD – DAY 2 #2 SUBJECT: Super-quick question! Hi [NAME].

I know you’re super busy, so I wanted to quickly check in and ask you a question:

What’s the number 1 thing you want to accomplish with fitness this year?

Whenever I ask this question, I get some amazing answers the make me smile from ear to ear—because I can help!

Some people say “get stronger,” “lose weight” or “tone up.” Others say “look good naked” or “increase confidence.” Some people want to reduce aches and pains, and others want to be better at sports. I’ve had a few busy people say “blow off some stress” or “be a role model for my kids.”

All of that stuff is right in my wheelhouse! I can help!

So why are you interested in a gym right now?

Hit REPLY and shoot me a quick response!

[OWNER]

5. ACTIVE LEAD – DAY 3 #1

SUBJECT: Did you get my text?

Hi [NAME]!

Just wanted to see if you got my message. I don’t want to leave you hanging.

Did you get my text?

[OWNER]

6. ACTIVE LEAD – DAY 3 #2 SUBJECT: I got some great advice today! Hey [NAME].

I just met with a client who said they were super nervous about chatting with me, so I thought I’d reach out to you.

This client was a little nervous about joining a gym but said it wasn’t scary at all after we met! The client said a little reassurance helped a lot, so I’m taking their advice and tapping a quick message you.

I know you’ve got some goals, so I wanted to drop a note your way and invite you down to the gym ASAP.

I’m just about the friendliest person you’ll ever meet, and I jump out of bed when I have a chance to help someone solve problems in my gym.

Can we meet up to talk? Hit “REPLY” or book an appointment at your convenience [HERE-LINK].

7. ACTIVE LEAD – DAY 4 SUBJECT: Why I hate sales pitches! Hey [NAME].

I hate selling stuff, but I love helping people.

The more people I meet in the gym, the more I hear they can’t stand high-pressure sales and slimy salespeople. That stuff is THE WORST.

I’m not trying to sell you anything. I’m just worried that I haven’t been able to help you with your fitness questions.

Consider me your “friend in the business.” What do you want to know about fitness?

If you have a question, reply to the email, text me at [NUMBER] or talk about in person by making an appointment [HERE-LINK].

[OWNER]

8. ACTIVE LEAD – DAY 5 SUBJECT: Who’s your best buddy?

Hey [NAME].

I just thought of something I forgot to tell you:

You can bring a spouse or friend to an appointment with me!

I can’t believe I didn’t tell you this sooner.

Some of my current clients tell me they felt better meeting me with a buddy or a spouse. Some people love having a friend around, and some people want to run things past a partner.

I get it! Talk to a pal, hubby or wife a book an appointment [HERE-LINK] when both of you can make it.

I’m really sorry I didn’t mention this sooner!

[OWNER]

9. ACTIVE LEAD – DAY 8 SUBJECT: I didn’t forget about you!

[NAME]!

How are you doing! I’ve had an awesome last few days meeting up with people and talking fitness.

I spoke to a person yesterday who had a few nagging injuries and was hesitant to start a fitness program. We talked through all the issues, and we realized fitness would actually make this person feel a lot better!

I thought I’d mention that to you in case you’ve got an ache or a pain that’s keeping you out of the gym.

Is anything bugging you right now? What is it?

[OWNER]

10. ACTIVE LEAD – DAY 10 SUBJECT: Incredible story!

[NAME], I couldn’t wait to tell you what happened the other day!

I talked to one of my long-term clients. This person is pretty fit after a few years of training.

Guess what? The client told me they didn’t think they were fit enough to come to the gym in the first place!

We had a laugh over that because the client knows I’m here to make people fit, not find fit people.

I thought I’d mention this because I regularly hear people say “I could never do that” or “I’m not in shape and can’t go to the gym.”

[NAME], I’ve dedicated myself to helping people START fitness programs. So if you feel like you’re not fit enough to go to the gym, we really need to talk.

Remember, you can ALWAYS book an appointment to see me [HERE-LINK].

Have a great day!

[OWNER]

11. ACTIVE LEAD – DAY 12 SUBJECT: Are you the busiest person I know?

[NAME], I won’t take up much time today. I’m sure you’re busy.

Just one note for you: You can get fitter in just 20-30 minutes a day. That’s all it takes!

I know a lot of people don’t have hours to spend at the gym. You’re schedule is probably packed! But I know you’ve got fitness goals, and I specialize in helping busy people.

Hit “REPLY” if you want to hear more about that.

Now, back to the grind!

[OWNER]

12. ACTIVE LEAD – DAY 14 SUBJECT: You’ll never guess why they quit!

Hey, [NAME]!

I’m sending you these emails because of something I discovered a few years ago: gyms need to provide accountability.

I realized a lot of people fail in the gym and quit because no one is checking in with them, answering questions and offering high-fives. It happens a lot in many gyms! People just quit because they aren’t getting results and they don’t have anyone to talk to about it.

That doesn’t happen here. No client is left behind!

We get to know everybody in our facility, and we check in with you regularly. We’ll remember where you work, what kind of dog you have and why you’re working out. And if you miss a class or two, we’ll reach out to see where you are (you get a free pass if you’re working out on much-deserved holidays!).

We’ll also celebrate when you accomplish something. It’s seriously a constant string of high-fives and congratulations around here as people crush goals.

I asked a while back about your goals—and I really want to know! What do you want to accomplish—and would it happen if I helped you put together a plan and kept you on track.

I’m your navigator! Where do you want to go?

[OWNER]

13. ACTIVE LEAD – DAY 16 SUBJECT: That $ talk.

Hey [NAME]—how’ve you been?

Over the years, a LOT of people have sent us messages asking about the price.

I get it—we’re all watching our budgets these days. I am, too!

As a business owner, I track every expense and always ask myself “what am I getting in return?” For example, I recently cancelled a few subscriptions I wasn’t using.

Because I watch my bank account, it’s super important to me to make sure I’m not wasting my clients’ money. I put a lot of pressure on myself to make sure each client is getting results. I want them to KNOW they’re getting a return on their investment.

To do that, we find out about your goals and measure progress toward them. That way you can see what you’re getting for your hard-earned cash. You know what? Our clients tell us that we’re worth it—and that makes me really proud.

We also have lots of different options that fit with any budget!

What’s your current budget for health and fitness? Shoot me an email reply here, or, as always, come on in to talk numbers with me! You can book a slot [HERE-LINK].

[OWNER]

14. ACTIVE LEAD – DAY 18

SUBJECT: Tiger Woods has coaches?

[NAME]! Did you know Tiger Woods has used swing coaches in the past?

And Leonardo DiCaprio has used an acting coach?

Beyoncé? She had a voice coach!

All of these people are world class—but they didn’t get there alone. They needed help along the way.

Here’s a secret: I work with coaches, too! When I work out, I want someone to tell me what to do and how to do it. My coaches know my goals, and they’re constantly pushing me toward them. It’s amazing!

Our gym is all about coaching. Our staff members aren’t there to hand you a towel and then zone out on Instagram. They tell you exactly how to do everything, and they’re with you for the full session, whether you’re training in a group or one-on-one.

So really, if you come to my gym, you’ll kind of be like Tiger Woods and Beyoncé. And me! How cool is that?

Have you ever had a fitness coach? I’d love to hear the answer! Hit me here on email or at [NUMBER] by text!

[OWNER]

15. ACTIVE LEAD – DAY 20 SUBJECT: Did you think of anything?

Hey [NAME]!

Quick check-in: Have you thought of any questions you’d like to ask me since we started chatting?I’ve got some time, and I’d love to help you hit the “easy button.”

What’s on your mind about health and fitness? Ask me anything!

[OWNER]

16. ACTIVE LEAD – DAY 22 SUBJECT: Let’s meet this week!

Hey [NAME]!

Thanks so much for reading all my messages!

I’m so passionate about fitness, and I love talking with people. Remember how I told you that people like you are the reason I get out of bed in the morning?

It’s true! One of the best things of all: Getting a reply from someone I’m messaging. It’s the best part of my day.

I’ve got some time in the next few days, and I wanted to invite you to meet up and talk fitness with me. You know that I’m all over my email account, so you can just hit “REPLY” right now.

Text or call me at [NUMBER] anytime.

And I’ve got time set aside in my schedule for you. You can book an appointment on my calendar ANYTIME by clicking [HERE-LINK]. Go ahead - make my day!

I promise I’ll return the favor!

[OWNER]

SEQUENCE ENDS - MOVE TO LTN

[CANCELLATION] CANCELLATION REQUEST TEXT 1. CANCELLATION REQUEST - IMMEDIATE TO OWNER

ALERT: [NAME] has canceled. Reach out immediately by email at [ADDRESS] and by text at [NUMBER].

CANCELLATION REQUEST EMAIL 1. CANCELLATION REQUEST - IMMEDIATE TO CLIENT

SUBJECT: So sorry to see you go!

Dear [NAME].

We’ve received your cancellation request, and we’re so sorry to see you go after everything you’ve accomplished!

When you cancel your membership, you’ll lose access to our:– Dedicated coaches.– Constant accountability.– Goal-setting meetings.– Workout tracking.– Private members’ Facebook group.

But you won’t lose access to me!

We’re friends, and I’m invested in you and your health, so I’ll stay in touch and send you workouts, nutrition tips and helpful advice. More than anything else, I want you to stay fit and healthy.

You can also reconnect with me at any time by replying to this email, texting or calling at [NUMBER] or booking an in-person appointment [HERE-LINK]. If you have any feedback for me right now, I’d love to hear it.

And I’m always available to help you get back on track whenever you’re ready.

Don’t be a stranger!

[OWNER]

POST-APPOINTMENT FOLLOW-UP - TEXT 1. PA NURTURE - 1 HOUR Hey [NAME]! Thanks so much for meeting with me today. Are you as excited as I am? When can we get you started? —[OWNER]

2. PA NURTURE - 2 DAYS

Hi [NAME]! I was just thinking about our chat, and I wanted to follow up right away. Are you ready to get rolling on your goals? I AM! —[OWNER]


Hi [NAME]! I haven’t forgotten you! Can you shoot me a message when you have a chance? Thanks! —[OWNER]


[Name], was it something I said? I was fired up to start working with you, and I’m worried I didn’t give you all the info you need. Can we talk again?

POST-APPOINTMENT NURTURE - EMAIL 1. PA NURTURE - 1 DAY

SUBJECT: I’m so excited for you!

[NAME]! Your goals have me fired up right now!

I’m sure [GYM] is the perfect place to make them happen!

I’m not the kind of person to spin my tires, and I don’t think you are, either. It’s time to move!

Let’s talk today so I can get you started right away.

Can you shoot me a reply here or fire off a text to [NUMBER] so we can get you going?

Thanks!

[OWNER]


SUBJECT: I forgot to tell you?

Hey [NAME]!

I was just thinking about our chat, and I’m still inspired. Thanks again for sharing all that!

I wanted to see if you had any other questions for me right now. Sometimes people think of stuff they wished they had asked in our meeting, and I wanted you to know I’m AVAILABLE for you.

Email, text or phone—your call. I’m [HERE-NUMBER].

What’s on your mind today?

[OWNER]


SUBJECT: Did you get my text?

Hi [NAME]!

Quick check-in: I sent you a few messages, and I want to make sure you got them.

Did you get my texts?

[OWNER]


SUBJECT: I thought of something else….

Hey [NAME]!

I had such a good time hearing about your goals, and I want to make sure I’m not dropping the ball.

If you’re busy right now, I totally get it. But we had such a great talk that I feel like I’m letting you down if I don’t connect with you.

You gave me some spectacular reasons to start a fitness program, and I’ll be honest: I couldn’t stop thinking about them. I’ve already got a bunch more great ideas to get you closer to your goals FAST.

Hit “REPLY” and I’ll tell you about some of the stuff I thought of since we talked a few days ago.

[OWNER]


SUBJECT: OMG - did I make a mistake?

Hi [NAME]!

I was thinking about you today and I wanted to make sure I didn’t say the wrong thing when we talked.

I felt like we had a solid plan in place, but if I didn’t put you on the right path, I apologize!

What’s holding you back right now? I feel responsible! I’m 100 percent certain I can help you get results, but maybe I didn’t communicate that properly.

Can we chat again—text, email, anything!—so I can make it up to you?

[OWNER]


SUBJECT: Bring your crew to see me!

Hi [NAME]!

Something came to me today: spouses, friends and family.

I’ve been at this a long time, and I know people like to bounce big plans off friends and family. Did you have a chance to talk to your crew about your goals?

Some of our clients really thrive because they have a support network around them. Do you have anyone who can hold you accountable, motivate you and keep you on track?

If so, why don’t we get them into the gym for a chat?

[OWNER]


SUBJECT: Got 15 minutes?

Hi [NAME]!

If there’s one thing I love, it’s progress, so I have a special gift for you today: a quick workout.

It’s been a minute since we talked, but I don’t want you to lose momentum or forget how close you are to success.

So here’s the deal: I’ll throw a simple workout at you based on the goals we talked about in our meeting last week. Nothing you can’t handle, and nothing that requires a lot of equipment.

If meeting up with me was Step 1, and starting training with me is Step 2. Let’s call this Step. 1.5—just a quick workout that will remind you that YOU CAN DO THIS!

Interested? If so, hit reply and I’ll send you a really quick workout based on your goals.

[OWNER]


SUBJECT: I came up with a new plan for you!

Hi [NAME]!

You popped into my head today, and I wanted to reach out to make sure you have all the info you need to make a decision about how to accomplish your goals.

I know everybody is very busy, and cash is always tight.

When we met, we put together an amazing plan for you, and I got really, really excited. But I might not have told you that we can make some adjustments if needed. Sometimes circumstances change!

I know you’ve still got the same great goals, but I wanted you to know that I have several plans for you. If our initial plan doesn’t seem like a PERFECT FIT right now, can we talk about some changes?

If you’re reconsidering things based on money and time, hit “REPLY” and let me know what’s new in your life. I’d be happy to revise the plan.

Is there anything I can help you work around?

[OWNER]


SUBJECT: Was it something I said?

Hi [NAME]!

[OWNER] here again to give you a high five.

Why? Because you took the time to come and see me. So many people are too scared or busy to make time for their health, but you met with me—and it made my day a few weeks back.

Our conversation stuck in my head, and I just wanted to remind you that your goals are closer than you think. Over the years, I’ve seen so many people come in here thinking that they have to climb some huge mountain. That can be overwhelming. I totally get it.

I thought it would be worth reminding you of that old proverb: The journey of 1,000 miles starts with a single step.

You actually took that step and walked in here! I feel like I didn’t do a good enough job of helping you with Step 2, but I’m not giving up!

If at any time I can help you take another step, you know where to find me. Reply to this email, text me at [NUMBER] or book another appointment [HERE-LINK].

Can I help you take another step today by any chance?

[OWNER]

SEQUENCE ENDS - MOVE TO LTN

NEW CLIENT - TEXT

1. NEW CLIENT - IMMEDIATE

Hi [NAME]! Just a quick message to welcome you to the [GYM] family. We are SO EXCITED to work with you! —[OWNER]

2. NEW CLIENT - 7 DAYS

Hey [NAME]! Checking in: How has the first week been? I’d love to know. Drop me a text! —[OWNER]


Hi [NAME]! I’ve got a ton of exciting stuff to tell you, and I wanted to make sure you’re getting my emails. Did you see them? —[OWNER]


[NAME]—you’re really getting some momentum now! Do you have any questions about our gym? Fire away! —[OWNER]


Hey [NAME]! It’s been almost a month since you started at gym. I’ve got to know something: What’s the biggest change you’ve noticed so far? —[OWNER]

NEW CLIENT - EMAIL

1. NEW CLIENT - IMMEDIATE

SUBJECT: Do you know how special you are?

Dear [NAME]—welcome to [GYM]!

We’re thrilled to be working with you to accomplish your health and fitness goals. This is going to be a lot of fun!

Over the next months, I’m going to check in regularly to see how you’re doing. As you know, we’re all about creating the perfect experience for YOU. We don’t want a bunch of nameless people wandering aimlessly about the gym.

We want to get to know [NAME NAME] and figure out how we can help you get fitter every day.

Consider this email address an open line to us. If you ever have a question, hit “REPLY.” If you read something that fires you up, hit “REPLY.” If you need a bit of motivation, hit reply. If you just have a great workout and want to tell someone, hit reply. You can also stay in touch by text at [TWILIO PHONE].

WE ARE HERE FOR YOU!

And stay tuned to this email account. I’m going to send you all sorts of goodies: stories, tips, advice, inspiration—everything you need to have a great experience at [GYM].

But first, the most important question: Is there anything you need right now? If so, let us know. We want you to feel right at home!

[OWNER]

2. NEW CLIENT - DAY 2

SUBJECT: The secrets to success in the gym!

Hi [NAME]!

I want to tell you a little bit about how the first months are going to go. And I’ll tell you a few things that will help you find success fast. These are “trade secrets!”

First, your body is going to change. You won’t drop 30 pounds in 30 days or suddenly wake up with all sorts of bulging muscles. Nothing like that. But your body and brain will change. In fact, it’s already happening already.

Right now, we’re “waking” up your body with new movements, new loads and new levels of intensity. No matter where you were before you started with us, we’re going to take you just a little further in each session. That’s how we get the body to adapt—and it works fast!

Your brain is already making new connections to your muscles. It’s learning to move your parts in new ways and use muscles you’ve always had but rarely used. If you feel a bit of soreness right now, you’ll understand. That’s normal! Your brain is also going to love all the endorphins exercise generates!

After your brain gets comfortable using your body in new ways, your body is going to start adapting to exercise. That’s where we see fat loss, changes in muscles, increased endurance and strength, and so on.

You might not notice a lot of physical changes right off the bat, but be sure to log your workouts, because you’re going to see the numbers change if you stick to the plan. It’s very common for people to get stronger and fitter very quickly when they first start. This is an amazing time!

So what can you do to speed up the process? Here are a few tips:

1. Stick to the program! We have a plan for you, and it’s going to work—but only if you stick with it. Remember how important your goals are to you, and keep working toward them.

2. Communicate with us! Clients who ask questions, share their successes, update their goals and give us feedback always get better results because we can tailor our coaching to them.

3. Trust your coach! We are the experts, and we’re going to push you to your goals. We have a personalized plan for you, and it’s going to work.

OK, that’s it for now. You’re probably tired from working out, and we want to see you again soon. Rest up, and we’ll talk more in a few days.

[OWNER]


SUBJECT: Lose 100 pounds in 2 hours?

Hi [NAME]!

Have you ever seen those ridiculous ads promising all sorts of nonsense if you try a new workout program, consume a new supplement or buy a new product?

We can tell you that all of those things are snake oil. They don’t work.

In fitness, if it seems too good to be true, it always is.

Here’s the secret to fitness: consistency.

Sounds simple? It really is. Sure, there’s a lot of science behind exercise and training and nutrition, but you don’t have to worry about any of it. We’ve got you covered. All you have to do is commit to showing up a few times a week.

And here’s the best part: The “work” isn’t miserable, tedious drudgery. We’re going to make it fun, and we’re going to keep you motivated. You’re going to have a great time, and you’re going to see results.

With that in mind, I have two important things to bring up: Bright Spots and Goal Review Sessions.

Bright Spots are our way of celebrating EVERY WIN. Whenever something good happens, we want to know about it so we can congratulate you. We celebrate Bright Spots with each client daily in the gym—all wins, big or small. We also celebrate them in our private Facebook group every Friday. Don’t be shy—post something this Friday so we can give you a high five!

Second: When we first met you, we asked about your goals, and we’re working toward them every day! We know you’ve got short- and long-term goals, and we want to meet with you regularly to update them. As a member of [GYM], you get a free Goal Review Session every 90 days.

Want to book your next session? Just reply to this email!

See you in the gym, [NAME]

[OWNER]

P.S. We want to make sure you’re getting these emails. Can you hit “REPLY” and let us know 1 good thing that’s happened since you started at [GYM]?


SUBJECT: Did we mention this rule?

Hi [NAME].

Ever heard of a “third place?”

A sociologist named Ray Oldenburg made up that term for our gym. Well, not exactly. But if home is your “first place” and work is your “second place,” third places are for reflection, recreation, relationships and re-energizing.

Our gym is most definitely a “third place,” and we work really hard to make it an amazing environment for everyone. We take a lot of pride in running a gym that’s a friendly, fun, welcoming, and professional place.

You’re a huge part of that, so we have a favor to ask: Help us keep this place special.

We have some general rules—like put your equipment away after you’re done with it—but we also have one big important one:

Stay positive and treat everyone exactly the way you’d like to be treated.

You’re going to notice a lot of friendly people who go out of their way to make you feel at home in our gym. You get to return the favor by congratulating them on their success and handing out high fives every class.

And guess what? In a few days, you’ll see someone new—someone who joined after you did. That person will be just as nervous as you are, and you can make them feel at home by smiling and introducing yourself.

[GYM] really is a special place thanks to our members. Thank you for helping to make our gym an amazing community!

[OWNER]


SUBJECT: Do you need all that stuff?

[NAME]! How are you?

Just a quick not that you can always hit “REPLY” if you have any feedback for me.

And now, a quick note about shoes and all that other stuff.

You’ve probably noticed some people have all kinds of stuff in their gym bags: lots of shoes, wrist wraps, knee sleeves, skipping ropes, compression tights, headbands, supplements—the list goes on.

So do you need any of that stuff?

Only if it makes you feel good. It’s personal preference.

All you really need is comfortable workout clothes, a good pair of clean shoes, and a water bottle. If you stick to that plan, add in good food and a good night’s rest, your going to be A-OK.

The rest of the stuff is just “extra.” Right now, the best thing you can do is book your classes in advance, come to the gym and smile while working with your coach. If you have any questions about equipment, your coach will give you the straight answers.

See you soon,

[OWNER]

P.S. I mentioned nutrition—we’ll get to that very soon. I promise!


SUBJECT: I have a favor to ask….

Hi [NAME].

Can you do something for me?

We have a mission: We want to help special people get fit, and you can help us.

You have a unique perspective: You just started with us, and your opinion will help other people who are thinking about starting a program. Many of them are nervous or curious, and they’re too scared to talk to us—but they’ll read your thoughts!

Would you mind leaving a review of the gym on Google, Facebook, Yelp or any other platform you like? We’d really appreciate it!

And if you have any feedback for us, hit “REPLY.” We read and respond to every email.

THANK YOU!

[OWNER]


SUBJECT: What’s your favorite food?

Hope you’re having a great day, [NAME]!

As promised, we’re going to talk a little about food.

You’ve started a fitness program, and you are on the path to your goals. Want to move even faster? Take a look at your diet.

It’s true: The combination of good food and fitness is magical. By working out with us and eating properly, you can accomplish your goals faster AND avoid all sorts of issues that affect so many people.

So how do you eat “properly”? Well, we have a nutrition program designed to teach you just that—ask your coach for more details or click [WEBSITE].

But here’s a short version tailored to someone who’s just started at [GYM]:

Healthy eating is all about the foods you can find around the perimeter of the grocery store—the fresh stuff that you can’t store in a cupboard for a year. If you’re not sure what to eat, try to fill your cart with lots of fresh veggies, some fruit, and lean cuts of meat.

From there, try to avoid packaged foods that have large amounts of fat and sugar. You might have to read a label here and there, but you’ll quickly learn to spot foods that are super tasty but loaded with fat and sugar and devoid of nutrients.

We’re not saying you can’t eat those delicious treats. But here’s a rule of thumb: eat healthy food about 80 percent of the time. The other 20 percent? Don’t sweat it too much.

Of course, nutrition can be more complicated than that. And just like we coach you to move, we can coach you to eat.

But for right now, try this at your next meal: Fill half your plate with veggies. Fill a quarter of your plate with lean protein. And fill the last quarter of your plate with starchy carbohydrates such as sweet potatoes, beans and rice. That’s a solid meal!

You’re already making progress in the gym, and you can amplify that with a little work in the kitchen!

Got a nutrition question? Hit “REPLY”!

P.S. Stay tuned for an upcoming nutrition challenge. We run them throughout the year, and they’re a great way to learn more about food!


SUBJECT: Your goal is … ?

Hi [NAME]!

Circling back to some of the stuff you said the very first time you were at the gym.

Have you thought of any new goals since you started at [GYM]?

Let me know!

[OWNER]


SUBJECT: Ever heard this story?

Hi [NAME]! I’ve got a quick tale for you!

Once upon a time, a guru wanted to teach a student about habits. The two went out into the garden, and the guru pointed to a very small weed.

“Pluck it.”

The student did, and the master nodded in approval, then pointed to a slightly larger weed.

“Pluck it.”

Again, the student plucked the week, and again the master pointed to a larger weed.

“Pluck it.”

Easily, the student pulled the weed from the ground.

Then the master pointed to a much larger weed—a thick one with thistles.

“Pluck it.”

The student gingerly gripped the weed, trying to avoid being pricked, then struggled before finally freeing the weed from the soil.

The master nodded, then pointed to a small bush.

“Pull it out.”

The student grabbed the bush and strained, then strained again.

“I can’t,” the student said.

The master pointed to a series of increasingly larger trees.

“Pull them out.”

The student replied, “That’s impossible!”

The master nodded.

“When good or bad habits take root, they are very hard to remove.”

You know what we’re getting at here: You’re building a new habit at the gym. And we’re proud of you!

Maybe you feel like you’re trying to “weed a garden.” Or maybe you feel like your new habits are tiny shoots of green in a great garden. Either way, keep moving in the right direction.

You’re doing something special here. Maybe you don’t realize it yet, but in a few weeks, you’ll have taken the first steps to a new habit. In a few months, you’ll have a deeply ingrained habit. And in a year or two, you’ll have a new lifestyle.

We’re so proud of you. Here’s a piece of advice: Make sure you keep your coach updated with your goals. We want to set short and long-term goals.

As a member of [GYM], you get a free Goal Review Session every 90 days. Just hit reply to book your next one!

[OWNER]


SUBJECT: Call the expert!

Hey, [NAME]!

Did you enjoy my story in the previous email? I hope so because I have another.

This one is about a person who had a plumbing problem. A bad one. On a Sunday.

This was back in the days before the internet, when most stores weren’t open on Sundays.

But a plugged pipe is a plugged pipe, right?

So this person went down in the basement and struggled with the pipe for hours, trying to find the problem and then fix it. By the evening, the pipe still wasn’t clear. So the person finally picked up the phone and called a handy friend.

That friend showed up with the right tools and the right knowledge, and the pipe was flowing again in less than an hour.

What’s the morale of the story? Some things seem really hard when you’re on your own, and an expert can make a world of difference.

That’s where we come in.

I hope you’ve noticed how we run [GYM]. We’re all about coaching. See, we realized a long time ago that people struggle with fitness because it’s confusing and frustrating when you don’t know what you’re doing.

But when someone is there to tell you what to do, you can focus on the task at hand and get it done fast.

We are COACHES, first and foremost. We are about making positive changes!

So here’s something you can do to help us: Be coachable. We’re going to give you all sorts of things to do and try, and we want to work with you to help you find success fast. But remember this old saying? “If you do what you’ve always done, you’ll get what you’ve always gotten.”

It’s very true. So the next time your coach asks you to try something, give it a shot. You might be amazed what happens when you do!

[OWNER]


SUBJECT: The perfect workout for YOU!

Hi [NAME]!

You’ve been at [GYM] for almost three weeks, and I bet you’re starting to get the hang of things around here now!

You’ve probably noticed lots of different people around the gym, either doing personal training or working out in groups. You’ve no doubt seen lots of different movements and loads, and sometimes people are doing different things.

What’s the deal with that?

Well, we pride ourselves on coaching, so we give each client the workout he or she needs. We do that whether we’re working one on one with a client or with a group of clients. Of course, we can’t tailor absolutely everything in a group, but we can make a lot of adjustments.

If the fitness world, these adjustments are often called “scaling.”

For example, we might have an entire class doing squats. But in the group, one person is squatting with a 200-lb. barbell, another is using 65 lb. and a beginner is doing air squats. Here’s the cool part: All three are going to get fitter!

No person’s version of a workout is “better.” Each client is working just beyond current limits, which is where the magic lies with fitness. So if you’re looking around and seeing other people lifting more, don’t sweat it! Your new records are just as important as their new records.

And get this: The path goes on forever! We can always make movements more challenging as you get fitter. You’ll never hit a plateau or stall because we’re always adjusting the challenges to give you exactly what you need.

As I said, it’s all about coaching—and our staff is honored to coach you!

See you at the gym!

[OWNER]


SUBJECT: You ever have one of those days?

Hi [NAME].

I have a confession to make: Every once in a while, I don’t feel like working out. Most of the time I am beyond fired up, but sometimes it’s really hard to find motivation.

Little things add up for everyone—poor sleep, a really stressful day, subpar nutrition, a case of the blues, and so on. I’m not immune, either.

At some point, life will interrupt and tell you to stay on the couch. I’ll tell you a little secret that gets me off the couch every time:

We don’t HAVE to work out. We GET to work out!

It’s true. Think about how cool it is just to be able to move and laugh in a positive space, to try something new, to set a new record, to do something you’ve never done. It’s amazing!

Sure, on some days you have to push a little harder to get to the gym, but I promise that we will make it worth the effort.

Here’s the deal: If you’re ever feeling unmotivated, email or text me. I’m here for you

[OWNER]


SUBJECT: Did you join our Facebook group?

Hi [NAME].

Quick check-in: Did you join our members-only Facebook group?

I’d love to see you post a Bright Spot in there next Friday.

Some people feel weird posting a Bright Spot for the first time. If that’s you, brush the feeling aside and post.

NOTHING makes us happier than hearing about successes. Practicing gratitude is also the key to living a happy life. Finally, you’ll get a chance to congratulate the other members of the gym and celebrate their successes.

Seriously, I wake up every Friday eager to see all the Bright Spots.

Please post something this week!

[OWNER]


SUBJECT: Do you have a vacation booked?

[NAME], we all need some time off.

Are you going anywhere on vacation or traveling for work in the coming months? If so, let us know.

You might be out of town, but we’re still going to keep you on track!

Did you know we have friends all over the world? If you need a recommendation for a gym in another city, let me know!

And if you want a few workouts you can do ANYWHERE with no equipment, here are three. If they look too easy or too hard, let me know I we can adjust them for you!

Workout 110 minutes of:10 squatsRun 200 meters10 burpees

Workout 2In your hotel room, 10 rounds of:30-second plank hold by the bathroomLunges across the floor to the windows10 sit-ups

Workout 3Climb the stairs in your hotel for 15-20 minutes

If you’re feeling really motivated, add in 8 push-ups or squats on alternating landings (long descents can make your calves quite sore the next day—feel free to take the elevator down to create an interval workout)

The point here is that you are now a person who works out. You have a habit, and we’re going to make sure you keep at it.

Star this email so you can find it on your next trip—and let me know if you need more workouts!

[OWNER]


SUBJECT: A quick nutrition tip!

Hey [NAME]—do you like asparagus?

How about steamed broccoli?

Delicious green beans?

Carrots?

The point is that I don’t know exactly what foods you prefer, but I can give you a few easy nutrition tips that will help you start forming healthy habits.

Here are three things that will amplify your work in the gym:

1. Plan your meals. Most decisions to order pizza come are made when a person is hungry and the fridge is empty. Every few days, decide what you’ll eat for the next 3-6 meals. Then make sure you have everything you need. And if you plan to have a special meal at a restaurant, that’s OK—it’s part of an overall healthy plan.

2. Reduced added sugar. This stuff tastes good but is just empty calories that won’t do a lot for you. Check a few labels and see if the things you regularly consume have a lot of sugar. If so, make some switches. Soda and candy are obvious places to find sugar, but you can also find it in all sorts of sauces. A few simple substitutions can make a huge deal here!

3. Keep fresh veggies and fruit on hand. Snack foods are usually loaded with sugar and fat, and some people reach for them out of habit. If that’s you, try keeping some fresh produce around—something you can reach for when you’re hungry instead of a cookie or bag of chips.

Simple, right?

I’m going to keep throwing some nutrition info at you from time to time. It’s a huge part of fitness.

Is there anything you’d like to know about food right now?

[OWNER]


SUBJECT: Da-da-da-da! Congrats to you![NAME]! We have flown in your favorite band to play your favorite song as you walk into [GYM] on a red carpet today for your one-month anniversary!

OK, maybe we couldn’t get your favorite band—but would you settle for a high five and warm congratulations from me and my staff?

How about props from all the great people you’ve met over the last 30 days?

Sorry—I get a little carried away. But you know me. I get very excited about fitness, and you’ve accomplished something great: You’ve worked out for a month!

I’m dying to know: How have the last 30 days gone for you? I can’t wait to hear from you!

[OWNER]


SUBJECT: Want to hit the “easy button”?

Hi [NAME]!

Now that you know the basics, I’ve got lots more stuff to tell you about our gym.

Ever wonder why we offer group classes and personal training?

Over the years, we’ve found that some people like to train in groups. They love the camaraderie and energy, and they thrive when they’re surrounded by other hard-working people.

Others prefer to train one on one with a coach who can give them personalized attention in every minute,

Which program is better? Neither! They both work for certain people.

If you’re enjoying our group classes but ever feel like you’d like a bit more attention to learn a new skill or break through a barrier, we can help! Sometimes a few private sessions with a coach are all that’s needed. It’s like hitting the “easy button.” A coach spends some dedicated time with you, and all of a sudden everything clicks. “Ah-ha!”

If there’s a movement you’re struggling with or anything that’s frustrating you, I bet we can make serious progress in an hour or two with a coach.

Is there anything you’d like to spend a bit more time on with a personal coach?

[OWNER]


SUBJECT: What did you have for lunch?

Hi [NAME]!

I’ve been throwing general nutrition info at you for the last six weeks, and I wanted to see if you have any questions about nutrition.

Food is really the second half of fitness. Think about this: Could you work out at your best if you only ate birthday cake all day every day? Of course not.

That’s an extreme example, but you get the point: What you do in the 23 hours outside the gym affects the hour you spend in the gym—and vice versa.

To get the most out of your training and accomplish your goals faster, let’s talk about nutrition! We’ve got a few services available that can teach you how to improve your diet, and I’d love to see what would happen if dial in your nutrition.

Do you want to chat with me about nutrition sometime?

[OWNER]

19. NEW CLIENT - DAY 45SUBJECT: Notice anything different?

[NAME]! Can you believe you’ve been at this for six weeks?

Way to go!

Early on, we talked about some of the changes you would see with training, and I bet you’re noticing some of them now.

Do you remember your first workout? It seemed very challenging, but I bet you’re crush it now that you’re fitter.

I’ve been at this for a while, so I’m going to take a few guesses. Let me know if I’m right!

I’ll bet that you’re noticing life outside the gym seems a bit easier, right? It’s probably a combination of fitness and confidence: your body is more prepared for life, and your brain knows it! Carrying the groceries to the car? No problem!

I’m pretty sure you’re feeling more confident in the gym, too. You know all the words we use—like WOD and AMRAP—and you know where all the toys go. But more than that, you’ve learned that your coaches are INVESTED in you, and that the other people in the gym want you to succeed, too.

I bet you’ve made some new friends, right? And I bet some of your old friends have noticed a few changes in you.

I bet you might even be noticing a few new muscles. That’s pretty cool, isn’t it?

Finally, I’m confident that fitness is starting to become a habit. It’s just part of your life now, right. You know when you’re going to the gym—and then you go, even if you’re busy or having a tough day. That’s GREAT! Positive habits are the best habits.

Here’s some good news: Things are going to get even better. You’re going to get fitter—stronger and faster! And your habit is going to become a LIFESTYLE.

We’ll talk more about that later. For right now, I want to feel great about your progress so far!

[OWNER]


SUBJECT: Who’s supporting you?

Hi [NAME]!

I have an important question. I know who’s supporting you in the gym, but I don’t know who else has helped keep you on track.

You’re doing amazing things. Does someone outside of the gym have your back? If they do, send them an email and let them know how much you appreciate them. It’ll make their day.

Thanks!

[OWNER]


SUBJECT: Have you played the long game?

Hey [NAME]! How’s you investment coming?

I’m not talking about money—I’m talking about your investment in the gym!

What you’re doing every day is making a huge difference in your life, I guarantee it.

Here’s a short list of benefits of exercise from the Mayo Clinic:

Controls weightCombats health conditions and diseasesImproves moodBoosts energyPromotes better sleepImproves sex life (look good naked!)Improves social connections

I’m no doctor, but over the years our clients have confirmed that all of this is true. Of course, we know it ourselves, too! Exercise really is a magical thing.

Most of us care a lot about “right now,” but think long term with me for a second. The work you’re doing every day will affect just about everything you do for the rest of your life. As you age, you’ll be more mobile, you’ll be strong, you’ll avoid the diseases that come with being sedentary, you’ll be able to play with pets of grandkids, you’ll be able to live independently.

All of this is awesome, and it’s worth remembering on days when the “right now” seems tough. I know those days happen sometimes, but here’s what gets me through a tough workout on a day when I feel tired: I want to be the fittest 90-year-old around, and I want to do all sorts of cool things with my friends and family.

So enjoy the right now—all those new muscles and all that energy! But remember that every minute you spend in the gym now will pay off a hundred fold way down the line.

You’re kind of becoming the Warren Buffet of fitness! Have a great day, investor!

[OWNER]


SUBJECT: We couldn’t wait to tell you....

Congratulations, [NAME]!

This is your two-month anniversary, and I couldn’t wait to hit “send” on this email.

You are amazing—a real leader!

Do you know how many people out there don’t exercise at all? I’m sure you know a lot of people who think you’re crazy for sweating and grunting all the time at the gym, but government stats will tell you that most people aren’t like you.

For example, a 2018 CDC report said that less than 25 percent of Amercans get enough physical activity—75 minutes of “vigorous exercise” each week, plus strength work twice a week.

We’re so proud of you for being in the right part of that statistic. We’re glad we found you!

It’s our mission is to help as many people as we can, so on your special day, do us a favor: workout with a friend or family member.

They might be a bit nervous about fitness, but after 60 days of training, you and I both know fitness is an important part of life. And they’re probably curious about what you’re up to.

So ask a friend or family member to do a short workout with you today—even if it’s a simple walk around the block.

And after you’re done, I’d love to hear about what you did.

See you soon, [OWNER]


SUBJECT: What’s on your mind today?

Hi [NAME]!

Quick one today: Do you have any feedback for me?

I always love to ask this question after someone has been around for two months.

What’s going right? Is there anything I can help you with right now? Do you have any questions?

Talk to me, [NAME]! I want to hear what you think of [GYM]!

[OWNER]


SUBJECT: Did you book an appointment?

Hey, [NAME]!

I just wanted to make sure that you have a goal review session booked with us.

We like to meet with everyone after three months, and that’s coming up fast for you. If you haven’t booked an appointment yet, just reply to this email.

If you have, I want to tell you a little about our meeting.

First, we’re going to give you a huge high five. That’s non-negotiable!

After that, we want to know all about the last three months. We want to hear about everything you’ve accomplished—the big things and the small things. Even making it to the gym for three months is a big deal!

When we first met, you told us some goals, and we want to make sure you’re moving toward them. But here’s something we know from experience: You’ve set some new goals now that you’ve learned more about fitness and know what you’re capable of.

We want to hear about these new goals and make sure you have everything you need to accomplish them.

This really is an exciting time. A lot of people set their sights too low at first. I can’t tell you how many people have told me, “I never thought I could do that!” That’s heartwarming, and after I finish grinning I say, “So… what’s next?”

Start thinking about that right now—and feel free to hit “REPLY” and tell me a goal right now!

[OWNER]


SUBJECT: Can you help me out?

Hi [NAME]!

I need to ask for a favor.

We’re always talking to new people, and many of them are super scared of the gym. They all have goals, but they just don’t feel brave to accomplish the .

You did something they want to do, and so I was hoping you might help me connect with them.

Would you answer two questions and allow me to share you answers on social media?

1. What would you say to someone who’s thinking about joining [GYM]?

2. What’s changed in your life since you joined [GYM]?

I really appreciate any thoughts you could share with me.

Thanks in advance!

[OWNER]


SUBJECT: Remember your first workout?

Hi [NAME]!

I want you to think back to the first time you worked out at [GYM].

Do you remember? I know you do!

But I bet you didn’t know fitness is like rocket fuel! Did you know you’d get so fit so fast? (I did!)

I love sending this email to clients because I’ve seen so many people come into the gym feeling intimidated and then discovering new confidence.

I pretty much have the best job ever: I get to watch people transform their lives.

Can you believe how far you’ve come?

[OWNER]


SUBJECT: A few things to think about!

Hi [NAME].

Before we meet up soon, I wanted to let you know about two things that might help you:

1. Personal training. After about three months, we find that a lot of people have a “certain something” they really want to be able to do. For some, it’s a pull-ups. For others, it’s a double-under.

But everyone has something—and a little personal attention sometimes does the trick. If there’s anything you want to spend a little time on with a coach let us know, and we’ll be happy to help!

2. Nutrition services. Solid nutrition accelerates results in the gym faster than anything else.

You’ve probably heard this one: “You can’t outwork a bad diet.” It’s true. Working out is great, but it’s double great when it’s supported by great food. So if you feel stuck, or if you want to accomplish goals faster, let’s talk about food!

Do you have any questions about food or personal training? I’m just a “REPLY button” away!

[OWNER]


SUBJECT: You’re kind of a big deal!

[NAME]! It’s your three-month anniversary at [GYM]!

Here’s what you’ve done over the last 90 days:

You’ve created a new lifestyle!

Ever heard that it takes 21 days to develop a new habit? It’s nonsense—at least in our experience.

We’ve found it takes longer than that, and author James Clear agrees with us. He wrote the bestseller “Atomic Habits,” and his website says it probably takes two to eight months to build a new habit.

But you know that. You’re hard at work every week, pushing ever closer to your goals. We see you, and we’re impressed by your commitment!

It’s now time to look back over your shoulder. We want to stop for a second and enjoy how far you’ve come. We’re going to celebrate all your accomplishments.

Then we’re going to turn back to the road and set a new destination.

Remember—we want to meet with you to review progress and set new goals. If you don’t have an appointment booked, just reply to this email.

This is an important time—a time to celebrate and refocus. And I can tell you that everyone at [GYM] is with you.

You’re a HUGE part of this community, and I can’t wait to see what you can accomplish in the upcoming months.

Let’s talk about your goals soon!

[OWNER]


SUBJECT: Your assignment!

Hi [NAME].

I wanted to share a little info about what’s going to happen to you in the next few months at [GYM].

This an incredible time. You’ve been with us for over three months, and you’ve built a solid foundation.

You’ve done an amazing amount of work, and I know you’ve noticed the results. You’re stronger—that’s obvious. But I’m sure you’ve noticed all sorts of other changes.

Maybe you get off the bus one stop early just to get some more exercise. Maybe you are crushing it in the rec league right now. Maybe your family members have noticed you’re the person to call on moving day or when there’s some work to do.

You used fitness to change your body—and your mind—and there’s more to come.

Over the years, we’ve seen people do absolutely incredible things—stuff they thought was impossible. Honestly, we don’t even talk about it when we first meet you because people think we’re full of it.

But we’ve seen people who never worked out before squat 300 pounds! We’ve seen people who lived on the couch run marathons. We’ve seen weight loss of 50 pounds and more!

I can talk to you about this stuff now because you’ve been around the gym, met our members and heard their stories. You know I’m not making this stuff up.

All of the things I listed above are long-term goals, just like buying a house or saving for a dream vacation. But I want to tell you that your big dreams—maybe even the ones you’ve never told anyone about—are possible if you keep working.

But that’s all I’m going to say. I don’t like to try and convince people. I like to SHOW them.

So here’s your assignment today: Go up to someone in the gym who can do something you find amazing and ask them how they learned to do it.

You’re going to hear some amazing stories.

And guess what? In a few months, or maybe a year, I’ll send this email to someone who joined after you did.

And that person is going to come talk to YOU to find out how you accomplished your goals. (Let me know when it happens!)

[OWNER]


SUBJECT: Your first 100 days!

Hi [NAME]!

Triple digits—100 days of fitness!

You know, it’s funny how round numbers are a big deal—a 100-lb. Deadlift, 100 push-ups and so on.

You’re now a member of the very elite Triple Digit Club. We won’t get you any luggage tags because everyone can already tell you work out—ha!

Right now, I want to make sure you have a few resources at your fingertips. You’re an experienced member now, but I don’t want you to forget a few things:

First: You can always reach me hear. I read and respond to EVERY email. You can also message me at [TWILIO NUMBER]. Remember, this is your hotline!

Second: We want to meet with you every three months to review your progress and set new goals. This is a huge part of our service, so make sure you book those appointments [HERE-LINK]

Third: Remember to check our members only Facebook group all the time for goodies. And post your Bright Spots on Friday. How cool is it to see all that stuff.

Fourth: If you’re having an awesome time and love us as much as we love you, let us know how we can help your friends, your family and your co-workers. A referral would mean the world to us!

Fifth: Smile. Always.

Now, remember how I told you some secrets to success about 30 emails back? Here’s another one—the big one. It’s the one we don’t tell people at the beginning because they won’t understand how progress in the gym works.

Here it is:

The secret to accomplishing everything you want in the gym—and life—is to just keep moving forward every day.

It doesn’t matter how fast you’re moving. It doesn’t matter if the path isn’t always straight. What matters is that you’re always moving closer to your dreams—sometimes by inches and sometimes by miles.

Do that and everything you want to accomplish is possible.

Get this: You’re the proof! You wanted to join a gym and make a change, and you’ve done it. You’re moving closer to your goals every day. Keep it up—everyone at [GYM] is with you!

See you in the gym soon!

[OWNER]

LONG-TERM NURTURE - TEXT

1. LONG-TERM NURTURE - DAY 180

Hi [NAME]! [OWNER] from [GYM] here. Quick question: Are you making progress towards your fitness goals?

LONG-TERM NURTURE - EMAIL

1. LONG-TERM NURTURE - DAY 7 SUBJECT: I was thinking about you! Hi [NAME]! [OWNER] here from [GYM]. I wanted to reconnect with you and see if you’re making progress toward your fitness goals. If you have any questions, hit “REPLY” now and I’ll answer! And if you’d prefer to talk in person, click [HERE-LINK] to book an appointment. [OWNER]

2. 1. LONG-TERM NURTURE - DAY 30 SUBJECT: Just checking in!

Hey [NAME]! Have you thought any more about starting a fitness program lately? I bet you have! But maybe you’re just not ready yet. That’s OK! I wanted to let you know that I’ll check in with you from time to time. You’re important to me—and so are your goals. I’m just fired up about fitness, and I know I can help you accomplish great things! I’ve seen so many people walk in here with big goals, and I get a warm fuzzy whenever I see someone cross something off their list. It actually happens A LOT. In fact, we see accomplishments written on our whiteboard daily. At the end of each day, we close the doors with this huge list of awesome stuff on the board, and it gives our coaches a real feeling of satisfaction. “Lost 10 pounds!” “Used 20-pound weights!” “Did my first pull-up!” Stuff like that is super common around here—but it never loses its impact on me. I savor every note on the board because each one means we’re doing our job as coaches. I’d LOVE to see your name on that board sometime. I know how people feel when they accomplish something. It’s this big confidence boost and swelling of pride. I want you to feel it! If you’re feeling stuck in a rut, or if you just aren’t making any progress toward your goals, let’s talk. You’ve always got an open line to me—your friend in the fitness industry. You can find me [HERE-LINK]. [OWNER] P.S. We’ve always got new programs coming out. Be sure to check out our [WEBSITE] to see what we’re up to! 3. 1. LONG-TERM NURTURE - DAY 60 SUBJECT: A few simple workout ideas for you!

Hi [NAME]. I’ve got a few fitness tips for you today.

I’m concerned that you’re out there trying to figure it out on your own, so I wanted to throw an idea at you: Specific adaptation to imposed demand. What does that even mean? Ha! It’s a big fitness term that means the things you do will cause the body to adapt. Here’s a simple example: If you’re always working with your hands, your hands will become tougher because your body is adapting to the work. At [GYM], we pride ourselves on figuring out exactly what YOUR body needs to do to adapt. That sounds like science—and it is!—but it’s more about goals. For example, if you want to lose weight, we need to force your body to change. We take a lot of pride if figuring out how to make that happen. It’s our specialty. And we are GOOD at it! Right now, if you aren’t doing anything, your body is still adapting. Can you believe that? It’s not always a good thing, though. If you’re not challenging your body at all, it’s shutting muscles down and storing energy—fat—for a time when you might need it. You’re adapting, but it’s not making you healthier.

So here’s something to do today: A short workout. It doesn’t have to be long, and it doesn’t have to be hard or complicated. You just have to do something you didn’t do yesterday. That will cause some positive changes in your body! Here are a few examples of something you can do today: - Walk the dog for an extra 10 minutes.- Climb your stairs 5 or 10 times.- Pick up a box or bucket and carry it with you every time you move about the house.- Stretch for 15 minutes.- Take a short jog or ride your bike for a bit.- Park a little further from the door and walk.- Use a phone app and see how many steps you took yesterday, then try to beat that number by 50-100 the next day! If you’re thinking this stuff is too easy, don’t worry. If you haven’t been doing anything, these simple workouts are a great start! Remember: a little activity will cause your body to make positive changes. And you can build on this by doing a little bit more the next day, and the day after that.

Here’s a special offer from me to you: If you’d like a more personalized workout suggestion, hit “REPLY” and tell me what you’ve been up to lately. I’d be happy to put something together for you. Want a workout designed just for you? [OWNER]

4. 1. LONG-TERM NURTURE - DAY 90 SUBJECT: 4 common gym questions answered! Hi [NAME]! I had to check in with you today. A few new people started with us this week, and they prompted me to reach out to you. They said they had been thinking about joining a gym for a long time, and they were confused because they had so many questions. So I’ll quickly answer 4 super common questions for you! 1. Will lifting weights make me bulky? No! It’s actually quite tough to pack on lean muscle. It’s doable, and we can help you do it if that’s your goal. But no one comes to the gym and suddenly looks like a bodybuilder with bulging muscles. That just doesn’t happen! No one in here looks “bulky.” We’ve got strong people for sure, but if you watch a class, you’ll just see normal fit people. Come on by and see what I mean! 2. I’m over 30 and have never worked out. Will I be able to improve my physique? YES! You can make changes at 30, 40, 50, 60, 70, 80, 90 and even 100! The body responds to exercise positively at any age. We have clients at all ages, and they’re all improving their fitness. Every single one. No matter how old you are, exercise will produce positive changes! It’s NEVER too late to start a fitness program. 3. What are some fitness and nutrition hacks to build muscle fast? Two things: eating the right amount of protein and lifting weights regularly. How much protein and how much lifting? Well, that’s a little more complicated, but a good coach—like me—can help you figure it out. To start, take a look at your diet. Is it mostly carbs and fat? If so, you need

some protein. And are you lifting weights that challenge your strength? If not, you’ll need to start. A good coach can show you how to do it safely! 4. How do I get six-pack abs as quickly as possible? To see abs, a person generally needs to reduce body fat. This is sometimes called “toning up.” Here’s a secret: You can’t decide where you’ll lose the fat. Like doing 1,000 sit-ups won’t reduce abdominal fat. Your body will decide where to reduce the fat, and the best plan is regular bouts of cardio and strength training at the right intensity. You want to build muscle and burn fat—and you can do this at the same time. I’d love to show you how. Did that help? Do you have any other questions? Hit “REPLY”! [OWNER] P.S. You can ask me ANYTHING! P.P.S I mean ANYTHING! 5. 1. LONG-TERM NURTURE - DAY 120 SUBJECT: Have you ever… ? Hi [NAME]! Have you ever wished you started something years ago? I have! If you talk to your friends, they’ll always tell you stuff like this: “I wish I had started investing sooner.” “I wish I learned another language when I was younger.” “If only I hadn’t stopped doing X!” “Where would I be if I had started X?” We’ve all got stuff like that. I’m going to answer a question for you!

Question: What if I had started at [GYM] four months ago? Answer: If you’d started with us when we first started talking, you’d have a solid fitness habit by now, and you’d definitely be noticing changes in your body. Clothes might fit differently. You might see a few new muscles. Your friends might be asking you about your new lifestyle. You’d DEFINITELY have more friends. Probably about 50 of them or more—your new gym buddies. You’d also be closer to your goals. I guarantee you’d have crossed off a few short-term goals already, and you’d be well on your way to the bigger goals. You’d also have momentum—a really powerful thing. Remember that physics law? “Objects in motion tend to stay in motion.” That would apply to you! You’d be cruising right now. So I wanted to give you a chance to get started so you don’t let four more months slide by. I’ve got some appointment spots available [HERE-LINK]. One of them is set aside for you, but they always fill up fast. Book one now! Come talk to me about what it would take to get you started. In four months, I want to be talking with you about what you’ve accomplished, not what you wish you’d done! Want to meet up? [OWNER] P.S. If you’d rather talk on the phone, call or text me at [TWILIO NUMBER]. 6. 1. LONG-TERM NURTURE - DAY 150 SUBJECT: What’s your why? Hi [NAME]. I thought I’d ask you why you’re interested in [GYM]. I know I’ve asked that before, but we’ve been chatting for a while, and I want to see if anything has changed. What’s new in your life right now? Do you have more or less free time? Are you feeling happy? Have you tried any gyms or fitness routines, and did you get results? Is your health improving, staying the same or getting worse?

That last question is a big one for me. You can’t go anywhere without hearing about the obesity epidemic and all sorts of related problems. It makes me super sad! A lot of that stuff can be prevented with diet and exercise, and I’m an expert on that, so if you’re worried about anything right now, let’s talk! Here’s a short list of benefits of exercise from the Mayo Clinic: Controls weightCombats health conditions and diseasesImproves moodBoosts energyPromotes better sleepImproves sex life (look good naked!)Improves social connections I’m no doctor, but over the years our clients have confirmed that all of this is true. Of course, we know it ourselves, too! Exercise really is a magical thing. Here are some other benefits (we see them daily!): Fat lossIncreased muscleGreater enduranceFewer injuries and less painImproved balance, agility and coordinationGreater flexibilityImproved sports performanceBetter body composition So, [NAME], what’s your why, and has it changed over the last few months? [OWNER]

P.S. You can always talk to me in person through this link: [CAL LINK]. 7. 1. LONG-TERM NURTURE - DAY 180 SUBJECT: A little inspiration for you! Hi [NAME]! Do you want to know who inspires me daily?

Everyone at our gym! It sounds silly, and I’m not trying to be cute here. It’s just that when I stop and think about it, I realize I’m surrounded by truly amazing people. We have all kinds of people here—a great big mix of all ages and professions. But all our members share one thing: They’re all making time to improve their lives. How long does it take to get fit? There are lots of estimations from the government, and it all depends on the activity. Walking isn’t the same as structured training with appropriate intensity, for example. But in my experience, people can get very fit in 3-5 hours a week—if they’re doing the right thing. You can certainly waste 3-5 hours very easily with fad programs and gimmicks bought from late-night infomercials. But with a coach creating a program and leading you through it, you can do a lot in just 3 hours. You can get stronger, you can lose weight, you can lose body fat, you can improve your cardiovascular fitness, and so on. It really doesn’t take that long! Everyone at our facility is busy between work and family, but they know that an hour with us will make them better—better workers, better family members, better people. Here’s a secret: You CAN find an hour in your schedule three times a week! I bet you could find it just by checking Facebook slightly less often. If you don’t think you have time for fitness, do a simple time audit. For one or two days, write down everything you do and the amount of time it takes. Include screen time! Then take a look at your log. Could you find a little time for your health? I bet you can! And if you can only find 15 minutes, that’s cool, too. You can use it to come talk to me, and I’ll help you figure out how you can get fitter in the time you have available. To meet up with me, click [HERE-LINK] anytime to book an appointment. [COACH] P.S. Don’t check Facebook after you close this email. Do 20 jumping jacks instead!

8. 1. LONG-TERM NURTURE - DAY 210 SUBJECT: You have a question? Hi [NAME]! Remember when I answered some common questions a few months back? I’m going to do it again. But remember: If you have a question right now, hit “REPLY” and I’ll answer it. Or book an appointment to see me [HERE-LINK]. And now, some answers to common questions. I hope they help you out! 1. What workout routine is best for your core? “Core training” is all the rage, but did you know you use your core in almost all exercises that don’t involve machines? When you’re sitting in a machine, it does a lot of the stabilizing work for you. When you’re standing and using an object like a kettlebell, dumbbell or barbell, your core does A LOT more work. In a barbell back squat, for example, your abdominals and erectors are bracing your spine and helping you support the load. That’s an incredible core workout. At [GYM], we do all kinds of movements like this so your core is always working. And, of course, we also do lots of specific stuff like sit-ups, planks and so on. But know that if you do the movements we teach in classes and PT sessions, your core strength will improve dramatically! 2. Can you build mass and strength with body-weight exercises? To a small degree, yes. But after a while, your body won’t get any stronger. Why? Because of the concept of “progressive overload.” To make changes to the body, you must work it with an appropriate amount of stress—say, 8 reps at 25 pounds. Over time, the body will adapt by building new muscle. Eventually, it will have enough that 8 reps at 25 pounds are easy. So it won’t adapt anymore. To cause more changes, you might have to do 8 reps at 30 pounds or 5 reps at 35 pounds or even 10 reps at 25 pounds. (Your coach will know which one!) Because your body weight usually doesn’t change that much over time, once you get strong enough to move it efficiently, move people don’t gain a lot of muscle with body-weights exercises. Exception: gymnasts. These guys can do such advanced body-weight movements that they can gain incredible strength, but most of use can’t do an inverted iron cross, so we’re better off with weight training under the supervision of a coach. 3. Why do people lose fitness so easily?

Related to #2 above, people lose fitness because the body adapts to stress AND to sedentary behaviors. If you work hard in the gym, your body will keep adapting, but you must keep working to maintain the changes or cause new ones.

When you stop working out, your body isn’t feeling any stress, so it adapts to the new situation. “No work to do? I don’t need this muscle! Better store some energy as fat for later,” it says. Here’s the good news: You can regain your fitness relatively quickly, too! Of course, there are no 10-minute solutions, but in just weeks and months of training you will notice improvements in fitness. And it only takes 3-4 hours a week to improve or maintain fitness! 4. Is weight training bad for your back or knees? This one is easy: No! There’s a real misconception out there: that fitness is somehow dangerous. This couldn’t be further from the truth. We were built to move, and with an expert coach instructing you, you’ll move properly and safely. Fitness training is actually GREAT for the knees and back! As you get stronger, the muscles around your joints will support them, which can actually ease pain. And by learning proper lifting mechanics, you’ll know how to move to avoid injury. No more pulling a muscle when helping a friend move or picking up groceries. You’ll know exactly how to lift stuff, and you’ll have the strength to do it. Even better: many people often lose weight when they start training, which means their joints are under less daily stress from excess body weight. That can reduce pain, too! I can’t say it enough: Weight training is great for your body! Now for your questions: What’s on your mind? Hit “REPLY” or make an appointment to ask me a question in person [HERE-LINK]. [OWNER] P.S. I know you have a question. Ask it! I respond to every email! 9. 1. LONG-TERM NURTURE - DAY 240 SUBJECT: Will you be healthier in 5 years? Hi [NAME]. In my last message, I answered a lot of common questions. In this one, I have a question for you:

Where do you see yourself in 5 years? I want you to fast-forward in your mind and imagine the future. Try and be as detailed as you can with your imagination. Where do you live? What do you do for a living? What kind of vehicle do you own? Do you have any pets? What do you do in your spare time? What’s changed? What’s the same? Are you happier? Are you healthier? You know me: I’m really interested in that last one! So do you think you’ll be healthier in 5 years? For most inactive people, health gets worse as time passes. But I want to tell you something: It doesn’t have to be that way! I want you to know that there is no long slow decline to death unless you want it that way. You have to choose to be inactive and deal with the stuff that comes with it. Here’s what I’ve seen: People at ANY age can improve their health and fitness with just a little activity. The benefits are even better with a coach. It’s absolutely amazing! You don’t have to take my word for it—even though I’ve seen people make incredible changes to their lives daily at [GYM]. Instead, ask your doctor what will happen if you start working out today. Then take that advice! Seriously, if you have any worries at all about the future, let’s talk about what you can do to ensure you’re in better shape in 5 years—or even in 5 weeks. Fitness can help you avoid so many issues, and it won’t take that much time out of your schedule. I want you to go back to your imagination. Think about what your life would look like if you started working out today. What would be different? How would your life be better? I can think of a huge list of positive things—and I bet you can, too. So here’s my offer to you: Let’s make a plan together for the next 3 months. Let’s make some positive changes and get you on the right path. Let’s talk it out! If you think you might be less healthy in the future, let’s take some steps RIGHT NOW. Here’s the first one:

Click [HERE-LINK]! That link will take you to my calendar, where you can book an appointment to make a plan for the future with me. Let’s do it! In 5 years, I want you to look back on today and say, “That was the day I started improving my health.”

Can we meet up? [COACH] 10. 1. LONG-TERM NURTURE - DAY 270 SUBJECT: I’m really sorry! Hi [NAME]!

I’m worried that I’m not giving you the info you need to change your life. I’m so sorry about that! Over the last year, I’ve sent you a lot of stuff I hoped would help you, but maybe I did too much talking. Today, I won’t say much. Just this: I know [GYM] can help you accomplish your goals. We’ve helped hundreds of people, and we can help you. So what would it take to get you started in our gym? I’d love to know. You can just hit “REPLY” or contact me at [NUMBER]. Or, if you’d like to talk face to face, you can book an appointment to see me [HERE-LINK]. I have time for you! So what would it take to get you in here? [OWNER] SEQUENCE ENDS

FORMER CLIENT REACTIVATION - TEXT

1. Day 180

Hey [NAME]! Would you still like to improve your fitness this year?

2. Day 360

Hi [NAME]! Quick check-in: Are you making any progress on your fitness goals?

3. Day 440

Hi [NAME]! I miss you! How’s your training going these days?

FORMER CLIENT REACTIVATION - EMAIL

1. Day 1

SUBJECT: My FOMO Cure!

Hi [NAME]!

Just a quick note to let you know I’ll stay in contact with you.

We really enjoyed having you at [GYM NAME], and I don’t want you to miss out on anything we’re doing.

[OWNER]

P.S. I reply to every email, so you can ask me anything at any time.

2. Day 30

SUBJECT: Can you help me out?

Hey [NAME]!

I’m checking in with a bunch of former members I really enjoyed working with, and I was hoping you’d give me some feedback. We’re always making changes, and your opinion would really help me out.

Two easy questions:

What did you like best about [GYM NAME], and is there anything we could do better?

[OWNER]

3. Day 60

SUBJECT: We miss you!

[NAME], this place just isn’t the same without you!

I just thought I’d let you know I was thinking about you.

Are you making progress toward your fitness goals these days?

[OWNER]

4. Day 90

SUBJECT: I created 3 workouts for you!

Hi [NAME]!

I really hope you’re still working out, but I know a lot of people fall off their routine when they aren’t at the gym. I don’t want that to happen to you!

Here are three workouts you can do at home in your living room—I’ve included 3 levels in case you want to adjust them or even do them with a friend!

Workout 1

Level 110 minutes of:5 squatsRun 200 meters5 burpees

Level 2

10 minutes of:10 squatsRun 200 meters10 burpees Level 310 minutes of:10 squats holding a dumbbell or other object of 10-50 lb.Sprint 200 meters10 burpees with a tuck jump Workout 2 Level 16 rounds of:30-second plank hold (knees or toes)6 lunges (3 per leg)6 sit-ups Level 28 rounds of:30-second plank hold (knees or toes)8 lunges (4 per leg)8 sit-ups Level 310 rounds of:6 push-ups plus 30-second plank hold10 lunges (5 per leg)10 sit-ups Workout 3 Level 14 sets, 20 seconds on/10 seconds off: SquatsRest 1 minute4 sets, 20 seconds on/10 seconds off: Push-upsRest 1 minute4 sets, 20 seconds on/10 seconds off: LungesRest 1 minute4 sets, 20 seconds on/10 seconds off: Sit-ups Level 26 sets, 20 seconds on/10 seconds off: Squats

Rest 1 minute6 sets, 20 seconds on/10 seconds off: Push-upsRest 1 minute6 sets, 20 seconds on/10 seconds off: LungesRest 1 minute6 sets, 20 seconds on/10 seconds off: Sit-ups Level 38 sets, 20 seconds on/10 seconds off: SquatsRest 1 minute8 sets, 20 seconds on/10 seconds off: Push-upsRest 1 minute8 sets, 20 seconds on/10 seconds off: LungesRest 1 minute8 sets, 20 seconds on/10 seconds off: Sit-ups

Which one of these is your favorite?

[OWNER]

5. Day 120

SUBJECT: You’ve got to check out this video!

[NAME], I just found a nutrition video I had to share with you to help you save time and eat healthy.

It’s got a ton of great ways to quickly prepare a bunch of healthy ingredients so you can whip together meals when you’re short on time—like in just 5 minutes!

The best part about this video is that the ideas can be used with any foods that fit your diet.

Sweet potato toast and breakfast salads? You’ve gotta see this.

Check it out here!

[COACH]

P.S. How’s your diet these days? Got any questions for me?

6. Day 150

SUBJECT: Want to chat?

Hi [NAME]!

I want to make sure that you’re still moving toward your goals even if you’re not at the gym right now.

Do you want to meet up and make sure you’re on track? I have some appointments available this week.

Click [HERE-LINK] to book!

[OWNER]

7. Day 180

SUBJECT: On the road?

Hi [NAME]!

In case you’re on the road and need some workout ideas, I wanted to send you a few workout ideas.

Star this email so you can find it when you need it!

Workout 1 (hotel room)

In your hotel room, 10 rounds of:30-second handstand hold or plank by bathroomLunges across the floor to the windows10 air squats

Workout 2 (hotel stairs)

Run or walk the stairs in your hotel for 15-20 minutes(please note that long descents can make your calves quite sore the next day; feel free to take the elevator down to create an interval workout)

Workout 2 - Variation

This one works best in hotels of about 12-15 floors:1st ascent: 5 squats at every landing2nd ascent: 5 push-ups at every landing3rd ascent: 5 burpees at every landing(feel free to take the elevator down to create an interval workout and avoid sore calves!)

Workout 3 (outside)

In a parking lot with standard marked stalls, start at one end. Run from the first yellow line to the second, then back to the first. Then run first to third, then back to the first. And so on. Do this great conditioning workout for any length of time you have available, and if you reach the end of the lines, start over!

Workout 4 (hotel gym)

5 rounds of:10 dumbbell deadlifts10 dumbbell front squats10 dumbbell push presses

You can definitely use different weights for each movement. The loads should be light enough that you can do all the reps unbroken, but not so light that it’s very easy.

Got any questions about any of these? Hit “REPLY!”

[COACH]

8. Day 210

SUBJECT: How are you?

Hi [NAME]!You popped into my head today, and I wanted to see how you’re doing.

What have you been up to lately?

[OWNER]

9. Day 240

SUBJECT: These recipes are amazing!

[NAME], I know you’re busy so I wanted to send you another video with some recipes you might enjoy.

These ones are all about protein, and there are options whether you do or don’t eat meat.

Check them out here.

While we’re chatting, a quick question: Where’s your fitness at right now? I know you had a lot of goals, and I wanted to see if you’re crossing them off your list.

If not, can I help you get back on track?

[COACH]

10. Day 270

SUBJECT: I’ll be back!

Hi [NAME]!

I hope you’re great!

I wanted to drop you a quick note and let you know that fitness comes back quickly! I hope you’ve been active away from the gym, but if you haven’t, I know it can be tough to get back on track.

But here’s the good news: If you start training again, you’ll regain your fitness quickly—and it won’t be as tough as the first time you started out. Your body already knows what to do, and you know how the gym works. And you know that our coaches will help you.

If you’re interested in getting back on the wagon, just reply to this email and let me know.

[OWNER]

11. Day 300

SUBJECT: What are your current goals?

Hi [NAME].

We just had a spectacular day in the gym with a host of new records, and I was so excited to see everyone smiling and high-fiving each other.

I thought I’d reach out to see if your goals have changed since we first talked.

What do you want to accomplish these days?

[OWNER]

12. Day 330

SUBJECT: Checking in

Hey [NAME]!

How is your fitness routine going right now?

[OWNER]

13. Day 360

SUBJECT: Put a star beside this email!

Hi [NAME].

Can you do something for me? Put a star beside this email.

I want you to be able to find it if you ever need it.

I’ve got two really important things for you:

1. My number: [NUMBER]. You can message me anytime if there’s anything I can do for you.

2. My appointment calendar. You can click [HERE-LINK] anytime to book an appointment to chat with me about your health and fitness. I’d LOVE to see you.

Is there anything I can do for you right now? Hit “REPLY!”

[OWNER]

P.S. I will absolutely respond to you. Ask me ANYTHING!

SEQUENCE ENDS

ESTABLISHED CLIENT - TEXT

1. Day 1

Hey [NAME]! Quick question: Got any feedback for me about the gym? I’d love to hear it!

ESTABLISHED CLIENT - EMAIL

1. Day 1 - 101 SUBJECT: Got any feedback? Hi [Name]! I was wondering if you had any feedback for me. I would love to hear it. It’s really important to me that we stay connected. I read and respond to every email, and you can message me at any time about anything. So what do you think of the gym? What do you think of our coaches? Do you have any questions for me? Remember, your opinion is a BIG DEAL to me. If you even have any feedback, fire it my way. [OWNER] P.S. I’ve got lots of exciting stuff to tell you about. 2. Day 30 SUBJECT: #yourethebest #weloveyou Hi [NAME]! I just wanted to direct you to your new favorite workout shirt: something with our logo on it! But seriously, we’d be honored to see our logo on you as you smash workouts. Check it out the next time you’re in the gym—especially if you’ve got a road trip planned and might drop in at another facility. We’ve seen some amazing photos from the fitness community over the years—like people doing handstands on Mount Everest or one-legged squats in exotic locations. If you’re outside the gym, hit a squat for us and tag us when you post the picture. Nothing makes us prouder than seeing our smiling members being fit and enjoying themselves on the road. We’d love to share the picture and brag about you.

[COACH] P.S. If you’re heading on the road, be sure to ask me for gym recommendations—I’ve got friends all over. And I also have some great travel workouts for you! 3. Day 60 SUBJECT: Food for thrusters? Hi [NAME]! I want to chat about food today. Here’s the deal: It’s a HUGE part of fitness. Some people even say food is more important than working out when it comes to health. We believe that people are healthiest when they combine both: great food and an amazing fitness program.

Here’s a secret: The people at the gym who get results fastest are always the ones who eat well. That doesn’t mean your diet has to be 100 percent perfect all the time or you’re wasting your sweat in the gym. Working out is great no matter what you eat. But you’ll perform better in the gym and get results faster if you eat the right things. This is true whether your goal is to lose weight or gain muscle. You have to fuel your body properly. Here’s another secret: There’s a ton of nonsense out there. Pick up any fitness magazine and you’ll see all kinds of myths and bad advice when it comes to food. It can get really confusing really fast. I wanted to make sure you know that we’ve got you covered if you want to get even better results from your time in the gym. We have a great nutrition program that will help you make real, sustainable changes that will support your training. No gimmicks and no nonsense. I’d love to sit down with you, answer your questions and talk about a plan that will get you to your goals even faster. Do you want to meet up and talk about food sometime soon? Hit “REPLY.” [COACH] 4. Day 90

SUBJECT: This is really important… Hi [NAME]! I’m checking in on two critical things: 1. Are you posting Bright Spots in our Facebook group? If not, I’d love to see you start. I can’t tell you how amazing it is to open up the app and see all the accomplishments and positivity. It’s a chance for me to see that the gym is doing what it’s supposed to do, and it allows me—and everyone else—to give you a high five. Post something this week. 2. Have you booked a goal review session? Remember: We want to sit down with you every three months to hear about how things are going. We want to see what you’ve accomplished, set new goals and then put together a plan to accomplish them. This free service really is an important part of our gym. We pride ourselves on knowing you and your goals. If we know what’s on your mind, we can help you cross it off your list. So make sure you’re booking goal review sessions with us every three months. One other thing you should know about: If there’s something you’re dying to do, we offer personal sessions that can help. Lots of times, a bit of extra one-on-one time with a coach can help you blow past a sticking point. Keep that in mind! Before I sign off, here’s a question: If I ask you what you want to accomplish in the next three months, what’s the first thing that comes into your mind? Hit “REPLY.” [COACH] 5. Day 120 SUBJECT: Some apps you need to check out! Hi [NAME]. I bet you’re reading this on your phone! If not, you’ll probably check your phone in a few minutes. We all do it. Guess what? You can get all kinds of cool apps that will help you with food and fitness. I’ll list a few of them below in case it helps. And if you’re already using something you love, reply and let me know what it is! I’m always looking for new resources for our clients.

Mobility and Flexibility

Stretching is amazing! It feels great, but it also helps you unlock movements in the gym. Struggling with overhead movements or tight ankles and hips? Or anything else? You should stretch! Here are two resources to check out. Both have a fee, but they might really help you out. ROMWOD - https://romwod.com/ The Ready State (formerly MobilityWOD) - https://thereadystate.com Nutrition and Food Tracking There are all sorts of great apps out there, and the article below lays out the pros and cons of each one. The overall benefit of food tracking: You can make sure you’re eating exactly what you need to eat to accomplish your goals. Healthline.com article - https://www.healthline.com/nutrition/5-best-calorie-counters Fitness Articles and Videos Though the CrossFit Journal isn’t being updated anymore, it contains thousands of great articles on fitness and food. If there’s a movement you’re struggling with, use the search function and you’re almost certain to find instructional material. Looking for recipes and stories from the fitness community? That’s in there, too. CrossFit Journal - https://journal.crossfit.com/ News and Special Events Into the fitness scene? Love competitions? Want to know what top athletes are up to? Here are two sites you’ll probably enjoy: Morning Chalk Up - https://morningchalkup.com/ BOXROX - https://www.boxrox.com/ Do me a favor and let me know if you enjoy any of this stuff. And if you love other sites and apps, let me know what they are! [COACH]

6. Day 150 SUBJECT: Got a minute to help me out? Hi [NAME]. I have a special request today: Would you leave a review for us on Google? I hope you don’t mind me asking, but the truth is that your support really helps us out. We want to help more people accomplish their goals, and your opinion will help us reach them. Nothing is more powerful than the thoughts of people like you—long-term clients who know what we’re all about and can help others make informed decisions. If you have a minute or two, it would mean a lot if you could jump over to Facebook, Google, Yelp or any other platform and let people know what you think about us. I really appreciate it. And here’s a secret: We’re looking for people to join the gym, but we’re really looking for people like YOU. We’re huge fans. If you have any friends or family members we might be able to help out, could you connect them to me? I’d love to meet them and answer any questions they might have. I really appreciate your help, [NAME]. Thank you! [OWNER] 7. Day 180 SUBJECT: A simple plan for success! Hey [NAME]! It’s that time again! Have you booked a free goal review session with us? If not, DO IT! Here’s how it goes: Step 1: Come talk with us for 15 minutes. Step 2: Crush your goals. It’s simple!

If we know what you want to do, we can show you the fastest route to success. Want to fit into a certain pair of pants? Want to look hot at an upcoming event? Want to get a first pull-up or double-under? Want to prepare for a competition? Want to add some muscle or tone up and drop fat? We can help you with all of it—you know that by now. So come see us! We’d love to hang with you and catch up. Have you got time to meet up and talk about your goals this week? [OWNER] 8. Day 210 SUBJECT: Want to feel even better? Here’s how! Hi [NAME]. Remember when I told you that food is the perfect complement to fitness? There’s one more piece of the puzzle: recovery. Can you work out at maximum intensity every day, sleep five hours a night, work long hours and expect to make progress? Of course not! When you work out, you stress your body in a safe and healthy way. It responds to that stress by rebuilding itself to be stronger and fitter than it was before. But it has to have time and resources to rebuild. That means sleep, a day off from the gym at least once a week and healthy food. You also need to try and limit or manage the stress in other aspects of your life. Constant anxiety and pressure won’t help you recover. Here are a few general tips to help you get the most out of the hours outside the gym: 1. Make sure you’re eating well. Nutrition is a huge topic that’s very personal, so we’ll just give you a general prescription: Eat lots of vegetables, select lean cuts of meat, and avoid processed food and food with added sugar. If you’d like a more personalized prescription, make an appointment to talk to us about food! 2. Try to go to bed and wake up at the same times every day, try to get about seven to nine hours of sleep per night, and make sure your room is cool and dark. Another tip: Turn off all your screens and unplug for a while before bed. 3. Listen to your body. A little muscle soreness is totally normal! If you’re sore all the time, you might need a rest day in which you do some light, enjoyable activities. The best plan: Talk to

your coach if you’re quite sore. He or she will be happy to adjust your workout or recommend a day off. 4. De-stress as often as you can. I know your life is super busy. Mine, too! But take some time every day to unplug, meditate, go for a walk or do something that calms you and takes your mind off the grind. Put down that phone and feel some sunshine on your face! 5. Stretch! Just about everyone could do with a little more mobility—especially if you sit at a desk or perform repetitive movements all day. Try to build in a little time to regularly loosen up, or block off some time in the evening when you’re watching TV. If you need some stretching ideas, ask us! Try one of these tactics out and let me know if it works, [COACH] 9. Day 240 SUBJECT: Healthy Eating Hacks Hey [NAME]! Last time I checked in with you, I talked about recovery resources. Have you tried any of the things I suggested? This time, I want to give you a few healthy hacks to make nutrition easier. I know it can be tough to eat well when you’re busy, so check out the ideas below! 1. Batch cook. While some people like cooking, busy people often don’t have time—and everyone hates doing dishes. So reduce kitchen time and dishes by cooking large quantities of healthy food and then storing it. For example, you could cook a healthy stew on Sunday night and package it so you can grab a container from the freezer three more times during the week. Batch cooking can save you a ton of time! 2. Bake, steam or grill your food. This healthy hack adds amazing flavor to food as well! Instead of frying veggies in oil, try another option. I can tell you that grilled asparagus, steamed cauliflower and baked kale are all delicious. Try different ways of cooking! 3. If you have to eat out, adjust your intake earlier in the day. I know a pizza is delicious, and a big-time family dinner is an amazing thing. Enjoy it! But if you know an upcoming meal is going to be epic, make a few changes to your regular intake earlier in the day. For example, if you’re going to have a legendary Thanksgiving feast, have a light lunch that includes lots of veggies.

4. Limit alcohol and avoid sugary drinks. If you choose to imbibe, you can consume a lot of “empty calories” quickly. Alcohol doesn’t provide any nutrients, and it can affect recovery and sleep. So the best plan is always moderation. If you want to take it one step further, avoid sugary liqueurs, mixed drinks like margaritas, and drinks that combine spirits with soda. The sugar in these drinks can really put a dent in your diet. Google your favorite beverage and check out the sugar content. If it’s high, make a switch to something that fits with your goals! 5. Limit the amount of “junk food” you bring into the house. If you keep a big box of chocolate bars in the cupboard, it’s very easy to reach for one—and then another! But if you don’t keep foods that don’t match your goals in the house, it’s harder to binge. Instead, make sure you’re stocked up on healthy snacks like fresh veggies, sugar-free yogurt, fruit and so on. And remember: If you’d like a plan that’s personalized to you, we can help. Do you want to meet up and talk about nutrition? [COACH] 10. Day 270 SUBJECT: The key to making fitness fun! Hi [NAME]. Have you noticed how goals make fitness a lot of fun? If you ever worked out at a traditional gym, you might have felt a little like a hamster on a wheel. You knew you were doing something, but it didn’t feel like you were going anywhere. The routine gets boring fast, and a lot of people quit the gym because doing chest on Monday and arms on Friday wears thin after a while. But as soon as you start setting goals, everything changes. Suddenly, your work has a purpose. You aren’t just sweating for the sake of sweating. You’re training for a marathon, working hard to perform better in a sport, earning that next PR, sweating to stay healthy, grinding and grinning to set a positive example for a child. It’s amazing how goals fire us up—and how accomplishing them is addictive. Here’s a tip for your next goal-setting session. We’ve already used this system with you, but I wanted to let you in on it because it can have dramatic effects on other aspects of your life. You need to set SMART goals:

S—Specific. Make sure you detail your goal. “Get stronger” isn’t enough. How about “squat 100 pounds” or “deadlift 150 pounds”? Those are specific goals. M—Measurable. You need some way to measure your success. “Feel better” isn’t going to help. But this will: “Have the energy to walk my dog for 20 minutes in the evening every day.” A—Achievable. Be aggressive but realistic. Winning the marathon? That’s going to take a lot of work over a lot of years! But completing a marathon? That’s doable with effort and smart training. If you tend to under- or overestimate yourself, talk to a coach for perspective on what you can accomplish when. R—Relevant. Make sure your goal is part of something larger. If you set random goals or goals that don’t resonate with you, they won’t motivate you long term. Make sure your goal reflects your larger purpose. For example, don’t say, “I want to deadlift 100 pounds because it seems like a good goal.” Say, “I want to deadlift 100 pounds so I can pick up my child whenever I need to!” See how the second version carries more weight, so to speak? T—Time bound. Put your goals on a schedule. So many of us don’t act without a deadline and a little accountability. So set a goal like this: “I want to do 10 double-unders in a row within three months.” If you follow this plan, you’ll create a list of short-term and long-term goals that will keep you motivated. Here’s the next step: Book a goal review session with me and tell me your goals—all of them. I’ll tell you what I can do to help you cross them off. I really can’t wait to have that discussion. Hit “REPLY” to book a session with me right now! [COACH] 11. Day 300 SUBJECT: An assignment for you! Hi [NAME]. I have a project for you! As you know, I’m passionate about helping people. It gets me out of bed in the morning and drives me all day. Nothing makes me happier than seeing clients succeed and accomplish the things that are important to them.

But I’m up against some tough opposition: Netflix, recliners, delicious food, mobile apps and all sorts of other things that keep people sitting. I need your help to reach these people and help them, too.

So here’s the assignment: Can you do a simple workout with a friend or family member who might benefit from some fitness? You’ve done a lot of workouts now, so you’ll have some ideas.

It doesn’t have to be complicated or hard. For example, if you have a parent who doesn’t do enough physical activity, make a date to go for a walk in the park. If you have a friend who’s complaining about a sore shoulder, set up 20 minutes to do some mobility exercises. Got a pal who’s always saying “I really should work out?” Meet him or her for something simple—like 5 rounds of 10 squats and a 200 m jog. You’re a role model, and you can help people I can’t! Can I ask you to make a “fitness date” with a friend? I’d really appreciate it. If you need a workout idea, let me know and we’ll talk about the person and the perfect workout. Thank you! [COACH] 12. Day 330 SUBJECT: Stalled? Here’s what to do! Hi [NAME]! Ever heard someone talk about a “plateau” in the gym? That means progress has slowed down. Because of the way we coach and program workouts, it happens less frequently at our gym. We provide coaching, so we’re watching to make adjustments to your workouts and find new ways to motivate you. But sometimes your physiology is too efficient, and it’s adapted to your training. It happens because the body really is an amazing machine. And progress does slow down as you train for a longer period of time. In the beginning you’ll likely set new records every time you come to the gym. After a year or more, new records will

be less frequent. That doesn’t mean you aren’t getting fitter. It just means that you’re becoming a more experienced athlete and you need slight adjustments to keep moving forward. Think about this: Olympians might train four years just to add 10 pounds to a lift or shave a tenth of a second off a time. You and I aren’t at that level, but we might have to work for a month or more just to add a few pounds to a lift. Here’s a bit of advice to help you make sure you never get stuck. 1. Talk to your coaches every day! Tell us how things are going and if anything is “stuck.” 2. Make sure you’re tracking your workouts. If you ever feel stagnant, go back and look at your log. I guarantee you’ll be amazed at the progress. We’ve seen it countless times: People look back in their books and realize they’ve added 70 pounds to a squat. Or they realize they can do 10 pull-ups when they couldn’t do ANY two years ago. It’s important to track your workouts and regularly reflect on where you’ve been. 3. Amplify your training. This means different things to different people. Some might want to work out four or five times a week instead of three. Others might need to push just a little bit harder and step out of their comfort zones by a few inches. Others might need to address nutrition and recovery. Still others might benefit from a personal coach and a routine tailored to their exact goals. No matter what you need, we’ll be able to provide a path to your goals. We’ve seen everything! Do me a favor: Hit [REPLY] and let me know how your training is going this month! [COACH] 13. Day 360 SUBJECT: The fitness time machine! Hi [NAME] We’re going to step into the Wayback Machine and set the date to your first workout. Do you remember it? I bet you we really nervous, and I bet the workout seemed impossible. Am I right? I sure remember my first workouts—they were tough. I want you to think about how far you’ve come from that day.

I’ll take a wild guess and say the workout that crushed you back then probably looks like a warmup to you now. Isn’t it amazing what the body can do? You know what else is really cool? Your body is going to keep doing amazing things. In a year, we’ll look back on this email and laugh about how far you’ve come from this date. I can’t wait to get there with you. Make my day: Hit “REPLY” and let me know the thing you’re most proud of accomplishing in the last year. Every time someone replies when I send this email, I smile from ear to ear and have a great day. So what’s your top accomplishment of the last year? [COACH] P.S. Make sure you book an appointment to set some new goals. In a year, I’m going to ask you about what you’ve accomplished starting today! 14. Day 390 SUBJECT: How your favorite movie star got ripped! Hi [NAME]. Time for some myth busting! You know how fitness websites and magazines always talk about “the best routine” or some star’s “secret regimen”? The real secret is that there is no secret. It’s not like you can suddenly change from one arm routine to another and put three inches on your biceps. And you can’t just do a different kind of sit-up and—boom—washboard abs appear! This stuff is all nonsense. Some celebrity trainers have even written about it. In those articles, they reveal that transformations are not always as extreme as the media makes them out to be, and they’re always the result of hard work, sound nutrition and ample recovery. It certainly helps to be wealthy enough to afford a personal chef! And then there are funny stories about how stars struggle with all the same things we do from time to time: lack of motivation, a love of ice cream, and so on.

But I thought you’d enjoy a bit of perspective on all those wild transformations you read about. As you’ve seen in our gym, transformations ARE possible. You’re proof of that. But they don’t just happen instantly because of a new workout routine or some radical cleanse. Changes are the result of dedication over time. Simple. And so I wanted to thank you for being so dedicated for so long. Most people aren’t like you, and I hope you know how special you are. In fact, you’re a celebrity to me! Keep doing what you’re doing. I can’t wait to see you in the gym! [OWNER] 15. Day 420 SUBJECT: Why we do what we do Hi [NAME]! Just a bit of workout philosophy today in case you’re interested. We pride ourselves on creating the perfect workout for you every day so you don’t have to think when you come to the gym. Just show up, do the work and smile! But I thought you might like to know a little more about how we put our workouts together in our general programs, as opposed to our personal programs that are tailored exactly to the individual. So here’s the deal: Our goal is to improve strength and conditioning. Back in the day, runners and cyclists did “cardio” and bodybuilders lifted weights. That’s 1980s thinking. Now, fit people do conditioning work AND strength training. The beauty of it is that strength training helps you perform better and avoid injuries in cardio activities, and a solid cardiovascular system allows you to recover faster and do more work when you’re trying to build strength. Strong muscles and a strong heart are both key to health and longevity. So we always make sure that we’re working on strength and conditioning. Some days, of course, we focus on one or the other. On other days we blend them. By doing this, we ensure we’re improving all aspects of fitness.

Think about this: How much can the average marathon runner lift? Not very much. And how far can the average weightlifter run? Not very far. But if you take the best of both worlds, you’ll be pretty good at everything AND you’ll be very healthy. In our group classes, our coaches take general workouts and adjust them for each person, according to goals, workout history, mobility issues, soreness, skill level, and so on. Lots of times people tell us they feel like a burden when they need adjustments to the workout of the day. Let me tell you that this is NOT the case. It is our job to tailor the general workout to you, and you are never a burden if you ask for a substitution. We pride ourselves on providing personal coaching in a group setting, and I want you to know that our coaches are always there for you. Don’t ever hesitate to ask a question in class. Or right now! Anything you want to know more about? I’m all ears! [COACH] 16. Day 450 SUBJECT: Do you want to get stronger? Hi [NAME]! I asked a silly question in the subject line. I already know the answer. Everyone wants to get stronger! Now, this isn’t about layering on all sorts of bulky muscles. Only bodybuilders want that, and by now you know that “getting bulky” is a myth. It doesn’t happen by accident. So we aren’t talking about muscle. We’re talking about strength! A world-famous strength coach named Louie Simmons once said this: “Big isn’t strong. Strong is strong.” He said that having trained smaller people who were incredibly strong. Can you imagine a 123-pound woman deadlifting 450 pounds? It happened! The point is that strength isn’t always about size. You’ve no doubt experienced that with us. If you look in your logbook, you’ll see a steady string of new records. For many people, those records often happen as they lose weight—trading fat for a bit of muscle.

You’ll know we’re working on strength in the gym when we lift things in sets of 1-5 reps. Lifting in the realm of 5-8 will build strength, too, but 1-5 is the magic number when you’re focusing on strength. What’s really interesting is that some people feel like a heavy lifting day isn’t as hard as a conditioning workout. But let me assure you that heavy days pack a punch! Your brain and your body are working incredibly hard to move that weight 1-5 times, and it’s going to adapt to the effort by becoming stronger. The benefits of being stronger? There are so many, and I’m sure you’ve experienced some of them: fewer injuries, greater confidence, improved sports performance, weight loss, more energy, better balance and coordination—the list goes on. So I need to know something from you: What’s your next strength goal? Hit “REPLY” and let me know! [OWNER] P.S. Make sure you book a goal-review session soon! 17. Day 480 SUBJECT: The fountain of youth? Hi [NAME]! I’ve got a really cool article to share with you. It’s about fitness as you age—and it’s got great news whether you’re 16, 60 or some other age! You know that stereotype of the bent, slow, weak old man or woman? It’s not accurate! Sure, some people end up like that—but not everyone. While it’s true that we’ll all age and experience some physical decline, the sharp deterioration of the stereotypical senior isn’t due to age. It’s due to inactivity! Here’s the article: [LINK] https://journal.crossfit.com/article/cfj-aging-performance-and-health Here’s the summary for the TLDR crowd: Some decline is inevitable with age—BUT physical training slows it down a great deal. In fact, older people who train are often far more fit than younger people who don’t. We’ve definitely seen that.

So why does this matter to you? Two reasons: 1. I just wanted to let you know that your decision to live an active lifestyle is going to pay off big time. You’ve really found the fountain of youth! Don’t ever choose the couch. You’re on track to age like a boss because you’re putting in the work. 2. If you have older people in your life who are starting to slow down, you can help them! Do your best to educate these people (share the article!) and motivate them to become active. They don’t have to wither away. We’d love to help you help the important people in your life, so if you want to bring a parent or older relative to see us, we’d be THRILLED to tell him or her how we can improve fitness in the golden years. Do you have anyone in your life who could use a bit more fitness? We’d love to meet him or her! Hit “REPLY”! [OWNER] 18. Day 510 SUBJECT: What does “functionally fit” mean? Hi [NAME]! I was scrolling through some fitness sites and saw a bunch of articles about “functional fitness.” I realized that a lot of people use the term, but most don’t explain what it means. Here’s what it means to me—and what it means for you! About 15 or 20 years ago, fitness training was very different. Arnold Schwarzenegger and other bodybuilders stood on one end of the spectrum, and endurance athletes stood on the other. Some people looked at the bulging muscles of bodybuilders and thought that was “fitness,” and many started training exactly like Arnold even if they didn’t want bulging muscles. Other people looked at endurance athletes as the “fittest athletes on Earth.” You know, marathon runners, Ironman winners and so on. The truth is that neither of these are truly fit by our definition. Many bodybuilders have so much muscle that they can’t get their arms overhead, for example. And most marathon runners aren’t able to lift much weight.

Our program is about functional fitness—fitness that allows you to do anything and everything. Want to run a 10-km race? Our program can help you do it. Want to become very strong at the same time? Our program will do that, too. Because we’ve taken the best elements of all fitness training, our workouts prepare you for life! We’ve seen it hundreds of times. Members regularly tell us about all the stuff they can do because of their training. They can go on long hikes, help friends move, renovate their homes, pick up pets and kids, and so on. No physical task is beyond them! That’s functional fitness. I’m sure you know what I mean. You’ve done the workouts, and you know that you’re prepared for everything life can throw at you. But I wanted to make sure you know exactly why you’re so fit in case someone asks you why you do what you do. Quick question: What was the last thing you did outside the gym that made you feel proud of the work you’re doing with us? Let me know! [OWNER] 19. Day 540 SUBJECT: Two quick questions! Hi [NAME]. Two burning questions for you: 1. What’s the last goal you crossed off your list in the gym? 2. What’s the next thing you want to accomplish in the gym? I’ve got to know! Take a sec and reply with your answers! [OWNER] P.S. I’d love to meet with you in person to talk about how we can accomplish your next goal! 20. Day 570 SUBJECT: 3 things only experienced gym-goers know!

Hi [NAME]. You’re a pro at the workout game, and I thought it was time to share a few secrets with you. These are the things you can only learn over many months, not weeks. Let me know if you’ve already figured them out! 1. You don’t HAVE to work out. You GET to work out! Many inactive people look at physical effort as something to be avoided, but you and I know it’s addictive. It releases endorphins and it makes you feel confident. Sure, we all have off days when we’re tired and working out seems a bit harder. But the rewards are well worth the effort, and most days it’s an absolute joy to hit the gym and blow off some steam with friends. That’s your time! 2. There’s no quick fix—just earned rewards. You’ve been at this fitness thing for a while, and your log book is full of effort and reward. If you look back, you’ll see a huge investment paired with rich rewards. All the ads for “insane transformations” and “secret supplements that change your life”? Background noise. The results you get are directly related to the effort you put in. That’s true in just about any aspect of life, but it’s especially true in the gym. Your log book is proof. (If you don’t track your workouts, start now!) 3. Fitness is a lifestyle, not just a daily workout. I’m sure you’ve noticed how your mentality has changed since you started training with us. The elevator? Who needs it? That bag of dog food? You can carry it to the car no problem! Yard work? Easy day! And you probably look at food differently, too. Good food helps you accomplish your goals, and you know occasional treats are just fine when they’re balanced by healthy habits developed over many months. What else have you learned over the last months? Have you noticed anything special? Let me know! [OWNER] 21. Day 600 SUBJECT: Got any feedback for me? Hi [NAME]! I make a point of checking in with our members regularly—you know that by now. I do it for two reasons: Our gym exists to help you find success, and your thoughts are really important to me.

So I’m looking for feedback from you. Help me continue to improve [GYM NAME]. How are things going? Anything we can do better? What’s your favorite aspect of our gym? If you don’t mind, I’d really appreciate it if you could share the thing you like best about us in a Google, Facebook or Yelp review—or on any other platform. Your thoughts really influence people who are thinking about joining a gym, and it would be great if you could help people understand what we’re all about. And I have a gift for you! I know you’re always trying to improve in the gym, so I wanted to point you to a huge library of movement videos. If you click [HERE-LINK] https://www.crossfit.com/essentials/movements you’ll find demos of just about any movement you can do in the gym. If there’s something you want to improve or learn, search it out in this library, and then let’s talk about the video. I’d be happy to give you some more training tips! [OWNER] P.S. Can you believe how many of these movements you can do already? 22. Day 630 SUBJECT: How to be happy! [NAME], it’s that time again: Bright Spots! We love working with you, and I’m just thrilled every time you tell me about the stuff you’ve accomplished. Do you know why we focus so much on Bright Spots? It’s because doing so will literally change the way you think. It’s true. Life can be stressful, and you have lots of chances to fall into negative thinking. Car breaks down, you catch a cold, you have a tough day at work. It can be really easy to focus on the bad things. But the secret is that “happy people” still have stressful days, and bad things still happen to them. They just choose to focus on the good things and let gratitude and positivity overwhelm any negative thoughts. If you do that for long enough, tough days don’t seem so tough, and you’ll find yourself smiling. It’s all in the way you look at things. For example, when your car breaks down, it’s easy to say, “Stuff like this always happens to me!” But positive people say, “I’m not thrilled about this breakdown, but at least I have a vehicle, and I’m fit enough to jump on my bike and get to work on time.”

Can you see how that attitude can change your whole outlook on life? I bet you’ve noticed changes yourself as you focus on all the stuff you’ve accomplished in the gym. So let’s continue with that pattern. Think of the last thing you did in the gym that filled you with pride. When you have it and you’ve got a smile on your face, hit “REPLY” and tell me what it is. I can’t wait. Then let’s set a date and time to set a new goal. So, [NAME], what’s your Bright Spot? [OWNER] P.S. MY Bright Spot will be getting a reply to this email!

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