I’m Stuck Inside – Now What?


Stuck inside? Here are three ideas to make sure you keep your healthy habits, even while you’re at home:


“ROMWOD” stands for “Range of Motion Workout of the Day.” This service provides hundreds of guided mobility routines that you can do in the comfort of your own home. We provide this service at the gym, however they also offer a free 7-day trial that you can take advantage of at home. At the end of each session you will feel refreshed, agile and you may even be walking a little taller. Visit ROMWOD.com if you’d like to give it a try.

Quick WOD At Home – Get Your SWEAT On!

You don’t need a ton of space to get a quick workout in! You’ve established steady habits, but today you’re not able to get into the gym. Keep up your regular routine by getting a quick workout done at home. Here is a link to some workouts that can be easily completed in your living room: Cypher At Home WODS

Healthy Dinner – Get Your GRUB On!

On days that you are just not able to get a workout in, make sure your nutrition is spot-on. Take some extra time to make a delicious, but clean, meal. Any day that you are unable to work out, you may feel a bit lethargic and sluggish. Movement is always medicine. But, if you’re unable to get a good sweat, make sure your nutrition is the best it can be. Exercise is a form of self-love – you are making a deliberate choice to take actions toward a healthier you. Nutrition is important every day, but on days when we are not able to exercise it is critical to fuel your body in the best way possible – clean, nutrient-rich, and balanced foods will invigorate you from the inside out. Think of your meals like putting premium gas in your car – you may not be able to take it for a drive today, but when you are able – you will be ready.

Stay safe out there Cypher folks!

Leslie Macedo

Cypher Health & Fitness Owner


Commit to Yourself

“It’s just not the right time for me right now.” “When the kids get older, it will be easier for me to be healthy.” “Work

The Perfect Workout

It’s 2020 and you’re super pumped to hit the gym/living room/garage/trail and do… What’s queued up on the whiteboard at your CF gym (👏) That

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As humans, we strive to be the best version of ourselves. With these efforts, there is a tendency to be perfect, go all in, be


Talk with a coach about your goals. Get the plan to achieve them.


Take the first step towards getting the results you want!

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