SWS and COVID-19

How we at Southwest Strength are proceeding during COVID-19 (Coronavirus).


We will continue to be open and run all our regular classes as scheduled unless we are notified otherwise.


In regard to these growing concerns, we here at Southwest Strength would like to provide an update on our protocols and the steps we are taking to ensure the well-being of all our staff and members.


To help prevent the spread, we will be routinely sanitizing high contact areas of our facility throughout the day. This will include but not be limited to:


  • Wiping down equipment
  • Providing single use disinfecting wipes for staff and members to use on any equipment they have been using
  • Continue to do our best with supplying hand sanitizer and basic hygiene products for our members to use during their time at Southwest Strength


With increased measures on our end, we ask that everyone also take the following steps:

  • Washing your hands regularly
  • Refrain from touching your face
  • Limit high-fives with others
  • Wiping down equipment after use
  • Cover your mouth and nose if you need to cough or sneeze


Most importantly, if you are feeling unwell, please refrain from coming to the gym.


As all of you know, Southwest Strength is not only a ‘group fitness class’ facility. We offer remote individual coaching to many clients from out of town and all over the world. If you have chosen to, or are unable to attend your regular Southwest Active or Healthy For Life group class, please contact myself or Nathan at sara@southweststrength.com or nathan@southweststrenght.com and we will accommodate you.


We are doing our best to do our part so our SWS community still feels safe entering our facility for a much-needed break from all the uncertainty that seems to be surrounding us these days. Stay safe, but let’s have fun.

How to be fit for life

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Our intention for all our clients is simple: To help you gain fitness that you maintain for life.

Much of this comes down to what we call general physical preparedness (or GPP). This essentially means being prepared for anything physical life throws your way—both the joys and the challenges.

We want you to:

Have the confidence to go downhill skiing at 60.


Enjoy a hike up a mountain with your kids and grandkids.


Have no problem walking a mile across terminals through a big airport.


Be able to pick up a couch and move it across the room.

Be able to sprint down the stairs and escape if your house is on fire.


The Performance—Longevity—Health Wheel

To achieve this GPP for life, we focus on three important pieces of the health and fitness wheel: performance, longevity and health.

To stay fit, healthy, and generally injury-free for life, you need a blend of all three of these qualities. On the flipside, too much emphasis on any one of the three pieces, and you’ll end up less fit, less healthy and most likely injured.

For example, if 100 percent of your energy goes toward performance and improving your physical fitness, you’ll likely end up pushing too hard too often and end up injured or burnt out. On the other hand, if you’re only concern is nutrition, you will miss out on working on improving your physical fitness. As the digraph shows, the happy place where you will be most successful is right in the middle, where longevity meets both health and performance.

Coach for life in a Hybrid gym model

When you train with us, you don’t have to worry about finding this all-important balance on your own. You’ll have a coach for life to help you navigate the process, and ultimately manage your health and wellness, again by helping you balance the three pieces of the wheel.

You will find this health-wellness balance through personal training with your coach, individual programming, as well as group classes, where you will follow our all-important code for fitness.

Some of the important parts of this code, which will help you become GPP for life, include:

1. Functional movements: Multi-joint movements that translate to life. We all need to be able to put our hands over our head and we all need to be able to squat and deadlift. Picking up keys off the ground is just a deadlift. Getting off the toilet is a squat. While the hockey player might strive to achieve a 400-lb. back squat, grandma wants to be able to squat to full depth in her old age. The point is, no matter what level of fitness you’re at, we all need to be moving functionally.

2. Accessory Work/Prehab/Rehab: A big part of fitness comes down to how well you move. Moving efficiently involves developing body awareness, learning how to recruit the right muscles, as well as improving muscle imbalances, strengthening your joints, and constantly working on your mobility, flexibility and stability. The better you move, the less likely you are to get injured.

3. Varying Intensities: In life and in sport, in order to develop a broad fitness, you need to be able to work in different energy systems at varying intensities. This doesn’t mean every day is intense, but pushing the intensity is important from time to time (i.e. the performance part of the equation).

4. Skill Development/Play a Game: Consistently developing new skills and learning new sports will help you maximize your physical and physiological adaptations to different sorts of stimuli.

5. Nutrition/Diet: While everyone’s dietary needs are different, we will work with you to discover what your body needs as fuel.

6. Community/Relationships: We’re social beings who crave connection with other human beings. Much of what keeps people coming back to work on their fitness year after year has to do with the social/community side of what we do. In other words, lifelong friendships form when you’re part of our community—relationships that will enhance your life.


Contact us now to learn more about how we can help you get fit for life.

If you’re 50-plus, you might not be getting enough protein


A lack of protein is a marker of not just a port diet, but of overall health, says a new study published in the Journal of Nutrition, Health and Aging.

Here’s a link to the study published in February 2019: (https://link.springer.com/article/10.1007%2Fs12603-019-1174-1)


Though we all know protein is important, the reality is many middle aged and older adults—close to half of American adults over the age of 50, in fact—still aren’t getting enough protein, says the study.


If you’re in this 50-plus crew, it might be even more important to consume adequate protein than when you were younger, as your body starts to lose muscle mass. Though lifting weights and strength training helps, sarcopenia (muscle loss due to age) is a natural part of the aging process and leads to a decrease in strength, as well as an increased risk of fractures.


In other words, a lack of protein over time will limit overall quality of life: If you’re weak and frail, your day-to-day life will suffer. Period.


This study looked at data from the National Health and Nutrition Examination Survey from the years 2005 to 2014, which gathered information from almost 12,000 adults in the 50-plus age range. Specifically, the researchers examined protein intake and dietary patterns and their impact on physical function.


The result:


As many as 46 percent of older participants aren’t eating enough protein.


There was also a link between low protein consumption and overall diet choices. Low protein intake seemed to go hand-in-hand with a lack of other healthy foods, such as green vegetables, and seafood.


Further, the researchers discovered those who didn’t eat enough protein were also the ones who were limited in various daily activities, such as standing, kneeling, crouching and walking. So year, the whole quality life thing again…


Finally, the research found a lack of protein was also linked to various vitamin and mineral deficiencies, namely zinc, selenium, Vitamin C, D and E. Being deficient in those vitamins and minerals can have negative affects on the immune system, which is also something you want to avoid as you age, as your body becomes less efficient at fighting off illness and disease.


So how much protein do you need?


It’s dicey to make blanket dietary recommendations, as diet is so individual—it depends on your age, size, activity level, goals, body composition, genetics and on and on—and even the experts can’t seem to agree on how much protein we should consume. Thus, it’s a dilemma when it comes to prescribing a general number of minimum protein grams per day.


Check out this article by Robb Wolf about the confusion surrounding HOW MUCH PROTEIN YOU SHOULD EAT, even among the experts: (https://robbwolf.com/2016/11/07/how-much-protein-do-we-really-need/)


With all that being said, what we have noticed with our clients is when they increase their protein and reduce their carbohydrate intake, they tend to feel better and stronger and have more energy, not to mention they usually increase their lean mass and reduce their body fat.


This happens when they start consuming approximately 40 percent of their daily macros in protein (along with approximately 30 percent carbohydrates and 30 percent fat). This varies person to person, but 40 percent or so seems to be a good number to strive for, and it’s certainly much higher than most people are getting now.


Just to compare this to other information out there: If we look at “general guidelines” that exist, they tend to be more conservative on protein requirements than what I just suggested. The US Dietary Guidelines, for example, suggests a minimum of 0.8 grams of protein per kg of bodyweight (https://health.gov/dietaryguidelines/)


This would mean the average (albeit sedentary) person who weighs 75 kg (165 lb.) should consume 60 grams of protein a day, which is likely not going to amount to 40 percent of their daily macros.


However, it’s important to note that 0.8 g per kg of bodyweight is simply the minimum amount of protein a person of that size needs to consume to avoid losing muscle mass, and to avoid getting sick etc, whereas we’re striving for more than just avoiding being not sick (https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096)!


Whether you’re in the 50-plus crew or not, come talk to us if you want some help figuring out how much protein you should be eating.

SW Active – Mar. 13

Friday – MAP 10/10 x 2 + Upper End [Non Gym}
A. 10 min @ 85-90%
15/20 cal Rowing/15/20 cal Ski Erg/15/20 cal AirBike – same ERG entire 10 min
100ft Front Rack SandBag Carry @ 100/Will Brown use the 200…
– 5 min rest –
10 min @ 85-90%
15/20 cal Rowing/15/20 cal Ski Erg/15/20 cal AirBike – same ERG entire 10 min
100ft Double OH KB Carry @ 16/24kg/hand
B1. DB Push Press @ 10×1, 15 tough reps x 3-5 sets, 30 sec
B2. Barbell Bent Over Rows @ 10×1, 15-20 reps x 3-5 sets, 30 sec

Why the “I’ll start my diet, exercise, no booze plan tomorrow, next week, next month…” doesn’t work!


Im cutting out booze on January 1st.


Ill worry about getting fit after I give birth.


No sugar starts next month. Now give me a slice of that apple pie!


Human beings sure do like the idea of making changes at the “perfect time.”

But is there ever a perfect time?

Let’s say you’re planning to start working out once you get back from your vacation, but then the moment you return your job gets stressful. So you tell yourself as soon as you get through a couple deadlines, you’ll start up at the gym. But then the moment work eases up, your parents come to town…And on, and on.

It’s time you stop waiting for the perfect start date to make a change. Time you stop disguising your procrastination with whatever ‘craziness’ is going on in your life, because as nice as the idea of a clean and perfect start date sounds, all delaying, postponing and pausing change does is engrain in your mind a pause-button mentality, not to mention a it teaches you that you’re only able to focus on healthy eating and fitness when things are perfect in your life. And as we all know, there’s really no such thing as a perfect time. So, this wait-for-the-best time approach ultimately just sets you up for failure in the long term.

The pause-button mentality comes from having both a perfectionist  and a short-term mindset. Think about it…

We often tackle change in a very limited sense: 30 days of clean eating, or a 6-week fitness program, both of which have a clear start and end date and are short term in nature. This short term period of time allows us to be perfect for a little while. We slam down the gas pedal as hard as we can for a couple weeks, all the while burning rubber off our tires until we eventually crash the moment something changes in our life, such as getting busy at work, and then we get thrown off course again. This is why yo-yo dieting and inconsistent fluctuating fitness levels are so common for so many people.

This start-stop, pause-bottom, wait for the perfect time approach to health and fitness isn’t what we’re after at (INSERT YOUR GYM NAME HERE): We’re after long lasting change that allows you to live a healthier life most of the time. It’s not about being perfect all the time, because just like people, a perfect time doesn’t exist. Instead, we want you to seize the day and make the most of the present moment. Doing this on a consistent basis will lead to a more consistently, healthy life, under your regular day-to-day imperfect conditions in life, as opposed to the rare occasion when everything is tickety boo.

Again, we’re not looking for perfection: We’re looking for good decisions as consistently as possible!

I know, I know, it can be crazy to think about trying to improve your eating habits or beginning a new workout program if you just found out you’re pregnant or you’re in the middle of searching for a job or you’re off to Mexico next week, but it’s actually the best time because it’s REALISTIC to what life is like. If you can make changes now, you’ll be able to keep and add to those changes in the less crazy times.

Here are some tips if you’re feeling overwhelmed and like you just can’t embark in change at the moment:

Fitness: Come up with a manageable, workable plan: Maybe it means you can’t commit to 5 days a week of fitness like you would like to do in an ideal world. If one, two or three days is all you can commit to right now, then do that!

Nutrition: Make small diet changes: If it’s not realistic for you to eat perfectly right now, make a commitment you know you can handle, such as eating out just once a week or food prepping healthy dinners on Sunday, or cooking dinners five days a week instead of getting take-out.

Expect to mess up: You’re not going to be perfect. If you mess up and miss a day at the gym, get back on track. Not Monday. Not next month, but now. Messing up doesn’t mean you need a clean and perfect date to resume. That date is now.

Even if it’s not what you want in a perfect world, some change is better than waiting until April when the timing will allegedly be perfect. Because the truth is, things won’t be perfect in April either.

Sw active. Mar. 12

Thursday – Sn Singles + RDL Ecc + Hip Thrust + Upper Int
A. Squat Snatch, 1 rep x 8 sets, rest as needed – 2 sets @ 75%, 2 sets @ 80%, 2 sets @ 85%, 1 set @ 90%, 1 set @ 90+% if feeling good
B. Romanian Deadlift @ 40×1, 6-5-4, 3 min – from a rack, plates don’t touch
C. Barbell Hip Thrust, 8 tough reps x 4 sets, rest as needed
D. EMOM x 10 minutes
1st – 5-7 DB Bench Press – tough
2nd – 10 tough KB Bent Over Rows – tough

Not losing weight? Your sleep could be to blame!



I know, I know, you’re probably tired of us—and everyone else in your life—preaching the importance of getting enough sleep…


If you’re still resisting because the Netflix series you’re watching is way more interesting and addicting than sleeping, maybe this fact will do it for you:


Those who go to bed and wake up at the same time each morning are less overweight than those who don’t!


New evidence of this came from a Duke University study this month (https://www.sciencedaily.com/releases/2018/09/180921082947.htm) that examined 2,000 adults’ sleep schedules and patterns. The study concluded adults who have a regular bed time and a regular wake-up time are less obese than those who don’t.


On top of this, those with consistent bed and wake times have lower blood sugar levels and are at a lower risk of developing various heart diseases including hypertension and Type 2 diabetes.


The thought behind the evidence is that a consistent sleep schedule helps your body’s circadian rhythm stay on point, and also helps other processes in your body, such as appetite and digestion, function optimally.


Further, sleep is important for glucose metabolism, so it makes sense that not getting enough of it results in metabolic and endocrine changes, such as a decrease in glucose tolerance and insulin sensitivity, increased levels of hormones, like cortisol and ghrelin, and decreased levels of leptin (a hormone related to appetite). All of this means more hunger and appetite when you sleep less, which can lead to eating too much the next day and ultimately a greater chance of becoming obese in the long term.


The long and the short of it is: Consistent sleep times = better metabolic health and less unwanted obesity!


Of course, we don’t expect you to put all your faith in one study. So, here are some more peer-reviewed evidence about sleep’s connection to metabolism.



  • This 2010 study (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/) assigned participants the number of hours they were allowed to sleep each night (either 5.5 or 8.5 hours) for 14 nights. They all cut their caloric intake by 680 calories and slept in the lab for the duration of the study. Those who slept 5.5 hours lost 55 percent less body fat and 60 percent less lean body mass than those who were allowed to sleep for 8.5 hours.


  • This 2012 study (https://www.ncbi.nlm.nih.gov/pubmed/22402738) looked at 245 women on a six-month weight loss program and discovered the women who slept more than 7 hours a night and reported better quality sleep wound up being 33 percent more likely to reach their weight loss target.


Finally, an analysis of 36 studies that included 635,000 people discovered those who don’t get enough sleep are 50 percent more likely to be obese, while a child who doesn’t get enough sleep is 90 percent more likely to be obese than those who do!

SW Active – Mar. 11

Wednesday – Erg EMOM + MAP 5/5 x 3
A. EMOM x 18 minutes – fast
1st – 30 sec Rowing
2nd – 30 sec AirBike
3rd – 30 sec Ski Erg
B. 5 min @ 85-90%
15 cal Rowing
15 cal Ski Erg
15 cal AirBike
15 Walll Balls @ 15/20lbs to 9/10ft
AMRAP DU’s in time remaining
– 5 min rest –
5 min @ 85-90%
100ft Farmer Carry @ 24/32kg/hand
100ft Shuttle Run
– 5 min rest –
5 min @ 85-90%
10 Rope Climbs to 12ft
AMRAP Burpees in time remaining

Progression—->Meets Results – Remote Client Progress – Jessica Johnson

Coach Sara Corrigal’s client Jessica Johnson (from Killarney)

Progress from January to March!

 One of Jessica’s goals was to get a strict pullup, so every week, we had a plan laid out to accomplish that goal, and it was her hard work and consistency that got her there!  I can’t wait to see the progress we make in the next 3, 6, 12 months! It’s always fun working with clients who know if they put in the work & stay consistent, good things happen!

See the videos!

|January 2019|


|March 2019|



Remote Coaching



Contact us if you are interested to hear more about our remote coaching service!