Amrap Mindset Blog and Toolkit

We’re far enough into this “era” to understand that failure isn’t inherently negative. In many cases, it’s temporary—and when approached thoughtfully, it can be an opportunity to learn from what didn’t go well. I appreciate this shift. Reframing failure as information rather than a personal flaw is an important step forward. What still feels missing from the conversation, however, is the intentional pursuit of failure—not recklessly, but deliberately. Growth doesn’t only come from learning after something goes wrong; it also comes from testing limits and discovering where our actual failure points are. I’m not suggesting we seek failure with reckless abandon. Instead, we can systematically challenge ourselves in ways that are physically and psychologically safe, using failure as feedback. Often, when we do this, we realize we were capable of far more than we assumed—and that our perceived limits weren’t as close as we thought. Many people avoid pushing boundaries altogether, whether physically, mentally, or emotionally. Avoidance can feel protective in the moment, but over time it limits growth. When challenge is consistently avoided, capacity doesn’t expand. Physical Failure: Learning Through Effort One place this shows up clearly—especially for women—is the gym. To be clear, most people should not regularly train to physical failure. That said, never approaching challenge out of fear of failure also comes at a cost. Learning where your current capacity ends—while still maintaining quality—is an important part of progress. Trying a heavier lift than you’re confident with. Progressing a movement you’ve learned by increasing load, speed, duration, or time under tension—while maintaining technical standards. Reaching a point where you can no longer complete another repetition to that standard is not a setback. It’s valuable feedback. In this context, failure isn’t about breakdown—it’s about discovering the edge of your current capacity, which often builds confidence rather than erodes it. Mental Failure: Testing Decision-Making and Adaptability Mental failure often shows up when we intentionally place limits on certainty or control. Making decisions with incomplete information. Choosing action over over-analysis. Committing to a strategy without knowing whether it will work. These moments are uncomfortable by design. They reveal how we respond to uncertainty, where we default to avoidance, and how much cognitive flexibility we actually have under pressure. Mental failure, in this context, isn’t about being wrong—it’s about discovering the limits of our current thinking and expanding our tolerance for ambiguity. When approached intentionally, these challenges sharpen judgment, improve adaptability, and reduce fear around decision-making—key components of durable confidence. Emotional Failure: Risking Discomfort and Vulnerability Emotional failure is often the most avoided—and arguably the most important. This is where we risk discomfort, judgment, or rejection. It shows up when we speak up in a meeting and our idea isn’t received. When we give honest feedback and it doesn’t land well. When we try a new behavior change strategy and fall back into old habits during a stressful week. Even planning well and still ending up grabbing food from a gas station or fast-food restaurant can feel like an emotional failure, especially for people working to change long-standing patterns. These moments aren’t moral failures. They’re data points. They show us where systems break down under pressure and where additional support or structure may be needed. This type of failure also extends beyond individuals. Leaders risk emotional failure when they initiate difficult conversations. Employees risk it when they ask questions or advocate for themselves. Parents risk it when they try a new approach. Teammates and colleagues risk it when they speak up. Often, the worst outcome is simply hearing “no”—but avoiding the attempt altogether guarantees stagnation. Why Failure Drives Evolution Interestingly, some industries actively seek failure. In technology and gaming, teams intentionally look for bugs. Systems are stress-tested not because perfection is expected, but because identifying weaknesses early allows for improvement. Human development works the same way. Failure isn’t the goal. Adaptation is. When we approach challenge intentionally—across physical, mental, and emotional domains—we expand what we’re capable of handling. Over time, this process builds resilience, confidence, and capacity. That process—repeated, intentional, and safe—is what evolution actually looks like.

Holiday Behavior Science: Why We Struggle This Time of Year — and How to Stay Grounded By Dr. B The holidays are meant to feel joyful, but they also come with disrupted routines, emotional triggers, social pressure, and a long list of expectations. If your habits feel harder to maintain this month, there’s nothing wrong with you. Your brain is responding exactly the way it’s designed to respond under stress, uncertainty, and change. This isn’t about discipline. It’s about understanding what’s happening beneath the surface — whether you're an athlete trying to stay consistent, a professional managing year-end pressure, or simply a human navigating a demanding season. 1. Your Brain Loses Predictability in December Humans thrive on structure. Predictability reduces cognitive load and keeps decision-making efficient — something that matters in performance environments of all kinds. December removes almost all of it: Social events ramp up Sleep schedules shift Work deadlines pile up Travel interrupts routines Emotional triggers become more frequent When structure disappears, habits become harder to maintain and performance — physical, mental, or professional — becomes less stable. That’s not a personal flaw. It’s biology. 2. Stress Shifts Your Behavior In high-stress environments, the brain becomes more reactive and prioritizes short-term relief over long-term goals. This is true whether you’re preparing for competition, leading a team, or trying to maintain everyday habits. Stress can create: Impulsivity Emotional eating or numbing Scrolling or avoidance Irritability Difficulty staying consistent If you’ve said, “I know what I should be doing, but I’m not doing it,” this is why. Your nervous system is overloaded, making performance-based decision-making much harder. 3. The Holiday Environment Works Against You Even the most resilient performers struggle when the environment is misaligned with their goals. December brings: More cues to indulge or disconnect Less time for movement or recovery More comparison and self-judgment Fewer boundaries Higher emotional labor Environment shapes behavior and performance more than motivation ever will. 4. Your Identity Gets Pulled in Different Directions This time of year often creates an identity collision: Who you want to be vs. Who people expect you to be You might want to stay consistent, show up in your role, or protect your energy…but you also want to belong, maintain peace, or avoid conflict. This tension drains mental bandwidth and affects how you think, perform, and follow through. Identity friction doesn’t just impact habits — it impacts confidence, decision-making, and presence. 5. What Actually Helps? Practical Ways to Stay Aligned Lower the goal without losing the goal All-or-nothing thinking is a performance killer. Instead of perfection, ask: “What’s the smallest version of this habit or priority I can realistically maintain?” Small consistency holds your identity in place, which helps maintain confidence and momentum. Use Behavioral Anchors: Anchors stabilize your mental, emotional, and physical state — something high performers rely on: Drink water before coffee 5–10 minute walk One grounding exercise in the morning 2-minute wind-down at night Small anchors keep your system steady when the rest of the environment isn’t. Set boundaries before you need them Everyone benefits from proactive boundaries. Plan ahead around: Time Energy Food Spending Social commitments You hold boundaries more effectively when you set them in a calm state. Reframe slip-ups Instead of judgment, use: "My system was overwhelmed. I can reset.” Self-compassion improves follow-through more than self-criticism — across every performance domain. Focus on the next aligned action Not the perfect action.Not the hardest action. Just the next aligned one. This is how high performers regain momentum — one small course correction at a time. 6. December Isn’t a Test of Discipline It’s a test of: Awareness Self-regulation Flexibility Identity stability Values in action December challenges your internal systems more than your external habits. Your goal this month isn’t to transform. It’s to remain connected to who you want to be — even when the environment is chaotic. A Final Thought Progress in December looks different.If your habits don’t look the way they did in October, that’s normal. You’re carrying more mental, emotional, and logistical load. The win this month is staying in relationship with your goals and identity — not abandoning them. You don’t need a perfect plan. You need a compassionate, grounded strategy. ⭐ If You Want Extra Support If reading this brings up questions about your own patterns or you’re noticing places where you feel pulled out of alignment, let's set up a consult. It’s not a sales call. It’s a space for us to talk, understand whether we’re the right fit to work together, and set clear expectations so you know exactly what this work looks like and as a way to help you understand what might support you right now. There’s no pressure to commit. It’s simply a chance to pause, get clarity, and see if the kind of work I do is what you need.

Why Community Shapes Your Success More Than Any Workout By Coach Micah Martin As a coach, community is the foundation of everything I do. My goal is to make sure that your hour in the gym is the hour that sets you up for success, and the way we structure each class is designed to create that sense of connection. We build classes that bring people together, not isolate them. Warm-ups that encourage conversation, partner drills that build trust, and workouts that allow you to push alongside someone who is right there with you. The programming matters, but the environment we create around it is what truly elevates your effort. When the room feels supportive, fun, and unified, people naturally work harder, stay consistent, and enjoy showing up, and that is where real progress begins. Everyone in the room walks in with different goals, different struggles, and different reasons for training, but every person shares one thing: we hold each other accountable. That accountability stretches far beyond the workout written on the whiteboard. Many of us open Wodify to see who is signed up for class before we even check what the workout is. That says everything about how powerful community truly is. I see it every single day. People naturally motivate each other just by showing up, pushing alongside one another, and matching effort rep for rep. These aren’t just individuals sharing a workout. These are people who without even trying become accountability partners. The kind who help you stay grounded, consistent, and intentional with your goals. And here is something people often forget: coaches need this just as much as anyone else. We are on our own fitness journey too. We have days when we are tired, stressed, or unmotivated. We have mornings when getting out of bed feels harder than the workout itself. But the community is what keeps us going. Sometimes all it takes is a message from someone saying “I will see you tomorrow” to shift our mindset. That small moment of connection is what reminds us that we are part of something bigger. Effort becomes contagious when people chase their goals together. When someone next to you refuses to slow down, you naturally push a little harder. When the room believes in you, you begin to believe in yourself. When you feel seen, supported, and encouraged, progress does not just happen. It accelerates. And that is the truth. Programming matters. Technique matters. Coaching matters. But community is the force that pulls people forward, keeps them consistent, and helps them discover strength they never knew they had. At AMRAP Method, we train hard, but we train together. And that is the real secret.

When it comes to feeling better, performing better, or simply managing the demands of everyday life, we often look for that *one* thing to focus on—eat better, exercise more, sleep more, drink more water, “work on your mindset.” The truth is, we need **all** of these things. Nutrition. Physical activity. Sleep. Hydration. Mental health. They don’t work in isolation—and neither do we. At AMRAP, we believe in a **whole-person approach** because it reflects real life. You’re not just a set of goals or macros. You’re a human being with a full schedule, competing priorities, and a brain that gets overwhelmed by the *shoulds* and *supposed to’s* we hear every day. That’s why our focus isn’t just what happens inside the gym. It’s how we support you **outside** of it. --- Yes, Movement Matters—but So Does Everything Else Most people come to a gym for workouts. But if your energy is tanked, your stress is high, and your sleep is inconsistent, it's hard to make the most of your training. And if your nutrition isn’t supporting your body or your goals? You’ll feel like you’re spinning your wheels no matter how hard you try. When even one area feels off, the rest can suffer too. That’s why it’s not about chasing perfection in each area—it’s about creating **small wins across the board** that build real momentum. Your Hour in the Gym is for the Other 23 We care about what happens in the hour you spend with us—but even more than that, we care about how that hour sets you up for the rest of your day. It’s not just about how much weight you lift or how fast you move (though it’s awesome to push your body). It’s about building strength, confidence, and capacity that you carry into your relationships, your work, your choices, and your mindset. Because when you feel stronger, clearer, and more capable in here, you’re more resilient and grounded out there. The Overwhelm Is Real There’s no shortage of information out there—some good, some misleading, and a lot of it just plain confusing. Add that to your daily responsibilities, and it’s easy to feel like you’re falling behind or failing. You’re not. You’re human. And that’s exactly why our team is here. Working With an AMRAP Coach Goes Beyond the Workout What makes AMRAP different isn’t just the quality of coaching you get during a class. It’s the relationships we build outside of it. Each of our coaches brings a unique background—nutrition, mindset, recovery, strength, behavior change, and more. But what we all have in common is a commitment to supporting you as a *whole person*, not just as an athlete. When you work with an AMRAP coach outside of class—whether through nutrition coaching, mindset sessions, or simple accountability check-ins—you get tailored support that fits your real life. And because we see you regularly, we get to know *you*—your goals, your patterns, and how to best support your growth. Personal & Small Group Training: Focused Support, Your Way While group classes offer energy, variety, and community, we know that some goals require more specific attention. That’s why we offer both personal training and small group training tailored to your needs. Personal Training Whether you're looking to: * Build strength or confidence in a specific area * Address movement limitations or recover from injury * Prepare for a sport or a major life goal * Start your fitness journey in a 1-on-1 setting * Reconnect with your body after time away from training …working with a coach individually ensures every minute is dedicated to **you**—your body, your mindset, your pace. We work with women building strength and confidence, former athletes returning to movement, and young athletes laying the foundation for long-term success. No matter your starting point, personal coaching meets you where you are. Small Group Training Looking for something more focused but still want to train alongside others? Small group training is perfect for: Athletes and teams working toward sport-specific goals Friends or family members who want to train together Individuals who benefit from a more intimate setting with personalized programming Anyone navigating **specific goals or limitations** that require a bit more attention You’ll still get expert coaching—but with added customization and flexibility, plus the connection that comes from training in a smaller group. Workshops: Learn, Practice, Apply In addition to our daily classes and coaching, we offer workshops throughout the year that give members the chance to go deeper on specific skills and topics. These workshops are designed to educate, empower, and give you practical tools you can use both inside and outside the gym. Topics include: Movement-focused skill work (e.g., handstands, Olympic weightlifting, pull-up progressions) Nutrition foundations and fueling strategies Mental performance techniques for confidence, focus, and resilience Youth-specific clinics for developing confidence and fundamentals Women’s-focused sessions on strength training, mindset, and recovery Whether you're new to a skill or just want to sharpen your technique, workshops are a great way to expand your toolbox, connect with coaches, and take ownership of your progress. Investing in You: The Value Behind What We Offer We know that your time, energy, and resources matter—and we don’t take that lightly. That’s why everything we offer—from group classes to individual coaching—is built with intention and backed by the experience and care of our team. Some services go beyond membership, but that’s because they go deeper—into your goals, your challenges, and your real life. It’s not about doing more, it’s about doing what’s most impactful for you. When you invest in a coach who truly knows you, you’re not just paying for a service—you’re building the skills, confidence, and support system that will show up far beyond the gym. This is Just the Start Over the next few months, we’ll be sharing more about what our coaches offer and how we each approach health and performance differently. You'll get a chance to learn more about our individual specialties and how we can support you, in and out of the gym. Because health isn’t one-dimensional. And neither are you.

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Once upon a time, I was a girl. I struggled with where I fit in. Boys made fun of me because I was a tomboy — more focused on school and sports than on having the cutest outfits or perfectly styled hair. But I knew I belonged in sports. I felt strong, capable, and confident — not just when I was competing, but when I was putting in the extra time to develop my skill. My dad was a football coach. My mom owned her own business. I spent a lot of time with my dad — on the field, in his office, and in the weight room. I felt comfortable in those male-dominated spaces. Maybe because no one dared mess with the coach’s daughter, but more so because I was welcomed and educated there. (Maybe others remember it differently — but this is my story.) Both of my parents were active and encouraged me to be too. Through elementary and middle school, I had close friends, but my focus was academics and athletics. Even with support, early exposure, and success in school and sport — I still struggled with confidence. Which is normal. I felt different. I was always looking for a mentor, a role model — just one person who reminded me of me. Someone who loved sport, leaned tomboyish, but still had a bit of a girly side. Not to sound cocky, but I wanted to see myself in someone else. Today, girls have far more access to role models, content, and connection. Sometimes too much. But when I was growing up, that didn’t exist. I often felt alone. My parents were incredible. I had teachers I still think about to this day. But none of them had a path like mine. Then came 1995. It was the first time I experienced women’s college basketball — UConn, Tennessee, Stanford, and Georgia. I was enamored. That weekend changed my life. These women were like me. They were strong. They were skilled. They were committed. And they were seen. That year, UConn went 35–0 and won their first national championship by defeating Tennessee in the title game. It also explains my lifelong loyalty to the Huskies. It’s hard to put into words what that moment meant to me. It was like Harry Potter finding his wand — a spark, a fit, a this is where I belong kind of moment. That’s how it felt for me. Like something unlocked. Since then, I’ve had incredible experiences as a player, a coach, and a human being lucky enough to work with others in and beyond sport. I don’t claim to be a role model. But I do believe I have a purpose: To help others — especially girls — build the confidence to find their spark. It may not be on a court, in a studio, or inside a weight room. But if they start developing confidence now — mentally, physically, emotionally — they’ll be ready when they discover their passion or purpose. I also understand that I can’t help everyone experience that moment where it just clicks — but if I can help even one girl gain the confidence to pursue her passion, or simply walk into any environment with her head held high, I know that will create a ripple effect. We’ll never truly know the full impact of our actions. Our experiences and encouragement reach further than we can ever measure. The 1995 UConn women’s basketball team and coaching staff have no idea I exist (although I did have the pleasure of meeting Rebecca Lobo — and if you play basketball, go watch her highlights). Still, the impact those young women and those coaches continue to have on me — 30+ years later — is invaluable. 📊 The Why Behind the Work Research continues to back up what I’ve lived and witnessed: 👧 1 in 3 girls drops out of sport during adolescence, compared to 1 in 10 boys. (Women’s Sports Foundation, 2022) 🤯 Girls are 2x more likely than boys to report low self-confidence by age 14. (Confidence Code for Girls, 2018) 💬 75% of girls say they wish they had more female role models in sports and leadership positions. 💪 Girls who play sports are more likely to have higher self-esteem, graduate from college, and become leaders in the workplace. (EY Women Athletes Business Network, 2018) 🧠💪💚 Why We Focus on the Whole Girl Strong. Capable. Confident. is built on three pillars: physical, mental, and emotional development — because girls deserve more than just drills and pep talks. They deserve tools to grow as whole people. Physical: Girls who are active are 1.5x more likely to report high self-esteem and body confidence. (Women’s Sports Foundation, 2020) Mental: Mental skills like goal setting and visualization reduce performance anxiety and build focus. (Birrer & Morgan, 2010) Emotional: Programs that develop emotional literacy improve resilience, empathy, and long-term well-being. (CASEL, 2019) SCC isn’t just about sport — it’s about developing the whole self. Confidence isn’t something girls either have or don’t have — it’s something they build. Through exposure. Through experience. Through examples. That’s why Strong. Capable. Confident. isn’t just a program. It’s a starting point. Let’s give them the space, support, and skill development they need to thrive — wherever their spark takes them.

I’m going to be very straight forward here and tell you that planning or waiting for the perfect time in your crazy, busy life to be the fittest version of yourself will never happen. It won’t happen when your geriatric dog finally dies, your kids move out of the nest, or even if you’re a 20-something year old in the prime of your life spending all your waking hours in the gym like I used to. Because as you know, nothing is perfect... and that’s okay. My own current motivation for getting into the best shape of my life is to keep up with a father of 5, who kicks my butt in workouts all the time. Everybody has their own reasons for getting into better shape, but mine is simply to beat Joe Moro. I’ve never told him this, but I have the utmost respect for his level of fitness and all the things he does on a daily basis that come with being a business owner and parent (you too Hali). I want to achieve an elite level of fitness that he has also achieved. And I know I should never compare myself to others, but I’m human and can’t help my nature. Personally, my fitness journey has been a rollercoaster. When I finished college, I was right around 175 pounds during all the Covid shut downs in 2020. Within a few months, just before I joined AMRAP Method in October 2020, I weighed 155 pounds because I starved my body and didn’t want to get fat during Covid (super unhealthy, I know). Then just 1 year later I was up to 228 pounds. Of those 73 pounds I gained within a year, 50 of it was put on in only 5 months (also super unhealthy). During this time I worked with 2 nutrition coaches paying $150/month. Reflecting back, the first coach did not fully understand my workout regimen or my goals at the time, but I still followed her advice and started eating a lot more food than I had been because I wanted to gain weight in order to be stronger. I did accomplish what I set out to do, however, more than half of that weight I gained was body fat. After a few months of working with the first nutrition coach, I wanted to lean out because I didn’t like what I saw in the mirror anymore. I got put in contact with an online nutrition coach, who sent me multiple different meal plans, macronutrient calculations, and times to get on the phone and talk. I dreaded making that phone call with him and was happy that he never called me. Instead, I would just text him screenshots of my food logs on an app followed by diet adjustments to eat less calories each week. After 2 months of inconsistent progress, we stopped communicating altogether, a.k.a. we ghosted each other. I wasn’t happy with my progress, or lack thereof, until certain lifestyle habits changed. I got out of unhealthy relationships, began eating intuitively (no more macro counting), stopped distracting myself from instant gratification such as screen time, and redirected from doing my own workout programming to doing class workouts again. The results I was getting weren’t noticeable to me until a member taking my weekend class mentioned that my face was looking less puffy. I was surprised because the whole time I was looking for changes in my waist and stomach, definitely not my facial features. And before you know it, my body scans were starting to reflect what other people were telling me. It was so satisfying to see the downward trend of body fat plotted out on a graph week after week, but from bird’s eye perspective during this 1.5 year timeline, my InBody graphs looked more like a rollercoaster than a steady line going up or down. I learned from my personal experience that is rollercoaster healthier and more realistic because my progress won’t always be linear. I know that I will get probably sick again, go on a vacation, children’s needs come first, or just need a mental break. Things will come up in life that prevent me from getting to the gym. But that won’t stop the other aspects of my life that I can control and help to keep me fit.. what I choose to feed myself, good sleep hygiene, and an active lifestyle. Currently in my present life I would still consider my fitness journey to be a rollercoaster. I started a new full-time job where I am more sedentary and has easy access to treats in the office that does not bode well. Self discipline will only get me so far, but building habits over time will help prevent giving in to the cravings. And even if I do “cave in” and have a treat, I know my fitness and lifestyle is flexible enough to indulge every once in awhile. It is commonly viewed that living a fit lifestyle has to be strict, but being fit and living it in action will grant you the freedom for so many things you never thought in life. I would love for you to join me in becoming the fittest you yet. Some things I have recently been incorporating into my life to be the fittest version of myself possible include: taking the stairs in my apartment complex, stretching/getting my steps in at work during my break, salads before dinner, avoiding the office containing treats, consciously drinking water throughout the day, and consistently having protein shakes after workouts. Nothing in life is guaranteed, however, I can almost 100% guarantee that if you go to an AMRAP class, you will be glad that you worked out that day. -Coach Spencer Rittmann