Congratulations On Joining SUF!

We look forward to helping you burn fat, build muscle, and feel great. This page is where you will start your transformation. Aside from our workouts, trainers, facilities, and coaching, this site has everything you need to succeed!
 
Step 1: How to get our SUF Mobile App


If you just now signed up for SUF (like, today), then you will be receiving your login and password information within 24 hours. Once you have your login and password, you can get started on our SUF app.

This is how you'll be checking in to the sessions and keeping track of your weight and performance. Watch this video to see how this works (or if you're still waiting for your login and password, then go to Step 2 and come back to this video later)..




Step 2: Start Logging Your Food


The #1 proven way for you to see results is to log your food, so you know exactly what and how much you're eating. Here's a step-by-step video on how to do this:




Step 3: Join The SUF Support Group


Simply CLICK HERE, and request to be added to our Private Facebook Group.

If you ever have any questions, ask them here and you will not only have all SUF staff answering your question, but also hundreds of SUF clients who have the same goals as you.




Step 4: Watch This Video On How To Lose Fat


If you haven't attended one of our Nutrition Consultations before (or you have, but want to revisit it), then watch this little presentation where Michael tells you everything you need to know to lose fat.



Step 5: Calculate Your Calories


WARNING: If you are just barely starting to eat right, and you have no idea how many calories you have been eating for the past months.. then it is crucial that all women start with at least 1800 calories, and all guys with 2300 calories.

Your body is smart, all it wants to do is survive. So if you do not feed your body with the proper amount of nutrients, it will hold on to all your 'stubborn fat' because it knows it will not survive on low calorie diets.

The only way to lose weight is to 'jumpstart' your metabolism back up, and you do that by eating lots of good food.

Also, 1200 is the absolute minimum amount of calories anyone should ever eat. if you were to start with a lower plan and hit a plateau (for instance, you start on 1300), then you wouldn't have any calories to 'cut' and you would be stuck in your plateau.

With that said, our goal at SUF is to get you to eat a healthy amount of calories. When doing so, you will experience:

  • Faster weight loss
  • More energy
  • More definition (because you're feeding your muscle the nutrients it needs)
  • Better concentration
  • Less mood swings
  • Better sleep
  • More strength
  • Overall better quality of life

So use this calorie calculator as just a simple 'resource' that will give you a rough idea on how many calories you're burning throughout the day. And remember that it's always better to eat too much than too little =)


Male Female

Please enter your age:

Please enter your height: Inches 

Please enter your weight in lbs:

What is your daily activity?



Step 6: Check Out Our Meal Delivery Service


If you're looking for the absolute easiest way to stay on track with your food, then try out Straight-Up Meals. This is our meal delivery service, where Chef Arnold delivers all your meals on Monday and Wednesday to all SUF locations. Watch this video for more info.


To see the Menu and try it out for a week, email Arnold at Arnold@StraightUpFitness.com


Step 7: Download A Done-For-You Mealplan


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Step 8: Or Make Your Own Mealplan With Our Allowed Foods List




Step 9: Read This Before You Go Out To Eat




Step 10: Don't Leave Town Without Downloading This




Step 11: Try One Of Our 192 SUF Recipes




Step 12: Download Our Cardio Workouts You Can Do Anywhere..




Step 13: Do This If You Hit A Plateau




Step 14: If You Ever Go Vegetarian (Or Already Are)..




Step 15: Frequently Asked Questions..

  1. "Why Am I Not Losing Weight?"


  2. "My Shoulder Hurts! What Can I Do About It?"


  3. "I Don't Feel It When I Squat.. How Can I Squat Lower?"


  4. "My Lower Back Hurts!! What Is The Problem?"


  5. "I Have My Nutrition Dialed In, Now What Supplement Should I Start Taking?"


  6. "What Can I Take For My Knees? They Hurt!"


  7. "Is There Anything I Can Do To Fix My Elbow Pain?"


  8. "Is SUF Going To Get Me Bulky?!?"

    "I got Muscle with Zumba.." ..said no person ever.

    Let's get real.. For real results, you need muscle.. And to build muscle, you need to damage it during your workout, so that it can 'regrow' afterwards. During this 'regrow' after your workout.. it's the intention to have your muscle grow back stronger and bigger. That's one of the main purposes of working out, aside from burning calories DURING your workout you're tearing it down. When you eat & sleep you rebuild.

    But you will only 'regrow' and rebuild your muscle if you:

    -> Take a proper protein shake within 5 minutes from finishing your workout

    -> Push heavy weight in the first place (with proper form)

    -> Have a complete meal within 60 min after finishing your workout

    -> Drink at least half a gallon water (aim for a gallon and fail forward)

    -> Get at least 7 hours sleep.

    -> Reduce stress to a minimum. Have a 7 month emergency fund set up. And cut out all vampires from your life. Especially if they get drunk 2+ times per month.

    -> Eat clean. No more drive-throughs, no matter what.

    -> Stop saying things like "I want arms like that" or "I want legs like hers". Be grateful, happy with what you have. your absolute WORST day is someone else's dream come true (think paraplegics).

    Do this and you'll gain muscle. When you gain muscle, your metabolism goes up throughout the day, this way your Calories OUT goes up 24/7. Even when you're not training. This is why Long-distance cardio is the worst thing you can do.

    Take Marathons for instance, running long-distance breaks muscle down like no other. Yeah you'll burn calories, but you'll lose more muscle than fat Marathons get you 'skinny fat'... Weights get you sexy.

    Dwayne Johnson Doesn't Run Marathons. He Lifts Weights. and eats meat. And in case you haven't heard -> skinny is extinct. Come 2013 it's about c-shapes, strength, and legs that have 'content'. I'm talking Jessice Biel. girls that have strength for days and legs for weeks.

    So you break down muscle while you workout. That's why every workout should be 45 min max – any longer and your body releases a stress-hormone called cortisol..

    Muscle, muscle, muscle, muscle, muscle.. muscle

    To the ladies: I want you to read that sentence as many times you need to believe it. Muscle is good, it makes you lean, not bulky. Excess bodyfat makes you bulky. And excess calories give you excess bodyfat. Therefore, CALORIES make you bulky.

    Nutrition101 states -> Calories IN vs Calories OUT

    If you have meatball marinara's for lunch, you're giving yourself too little 'wiggle room' for all other meals you should be eating throughout the day.. and you're very likely to overeat throughout the day. 'Overeating' means your Calories IN exceeds your Calories OUT.

    With all this said, Anyone can lose 30 lbs by reducing their calories IN.. no matter how you train. Your exercise serves to increase your Calories OUT. that's why weight loss is not an indication of a good workout. A good workout gives you definition, strength, energy, and a royal butt. I'm writing this because I'd hate to see you waste time.

    The #1 thing that separates the successful from the mediocre is how they manage their time..Everyone has the same 24 hours in the day. Warren Buffet has 24 hours. Jay Leno has 24 hours. even Kanye has 24 hours. What puts you ahead or holds you back, is how you spend your time. Now if you look at the Zumba workout versus a Real workout.. Zumba being aerobics, versus resistance training, explosive movements, resisted/uphill running, plyometrics, anaerobics, and INTENSE cardio. Then you're better off spending time doing a real workout.

    Zumba is like Spanks. It feels good at first, but in the end you're just as flabby. Real workouts make you stronger through resistance. Zumba has none. Zumba is aerobics. And "trying to lose fat with aerobics is like emptying the ocean one shot glass at a time"

    Don't get me wrong, I appreciate Zumba for their place on the fitness ladder. Zumba is an awesome way of 'getting started' for girls that:

    • have not worked out in 12+ years
    • have serious medical issues

    "Something" is always better than "nothing". And true success is not for everyone. And one of the worst phenomena in the world is when fit people make fun of the unfit for 'trying'. It just hurts to me to see these unfit people 'trying' and truly believing they are going to see real results. It just won't happen with aerobics. Richard Simmons never had a 6-pack.

    Anyone wanting to improve their body is a bodybuilder. And bodybuilders lift weights till the day they die. So as a group, let's start being bodybuilders. Or Warriors. In the good sense of the word. Not meatheads, but renegades that keep their eyes on the prize and live, eat, and breathe ripped physiques that can do things.

    You can do it – I believe in you, and if there's anything you need let me know

  9. "How Often Should I Workout?"

    One of the fastest ways to burn out and lose muscle is to workout too much. 45 minutes to an hour is the max time anyone should ever workout. Any activity longer than that leaves you weak and scrawny. Like Marathon runners.

    It's not common, but at SUF I'm seeing some people do 2 workouts in a row, and that's bad news (I don't blame them, in fact I appreciate their effort, but it's counter- productive) See here's the deal..

    Your body wants one thing, to survive

    • when you don't eat, your body will store fat to survive
    • when you lift weight, your body will grow muscle to do it better next time (aka to survive)
    • when you workout longer than 60 minutes, your body releases the stress-hormone called cortisol. And cortisol pretty much eats muscle

    Some people have told me their 'second SUF workout in a row' feels easier.. yes, it does. Because your body is using muscle for fuel. I see it time after time after time, guys that workout 3 hours a day ending up weak, tired, and flabby

    More is not always better. Remember the golden rule, 'Intensity Equals Results'. Getting a lot of volume in over a short period of time is more intense than over a longer period. In other words, doing 50 pushups in 30 seconds is more intense than 50 pushups in 5 minutes. When you raise intensity, you're raising your peak performance – do this and your body will 'respond' by growing muscle and burning fat.

    Also, remember the second golden rule, that muscle is built outside of the gym. When you workout, you tear muscle down. When you eat, sleep, eat, you build muscle back up. So the more intense you can keep your workouts (45 min being perfect), the more time you have to recover and build muscle (and to all you girls who just started Working Out -> muscle is good). 'Other activities' outside of your intense workouts are cool, but lighter stuff, like hikes, surfing, bike rides, etc

    So take this advice, and workout EXTREMELY HARD when you workout. I mean, ex-tremely hard. Make your workouts intense like Patrick Swayze on the dancefloor.

  10. "Will Protein Powder Make Me Bulky?"

    "Does protein powder make me bulky?" I still get this question a dozen times per week, and the answer is.. No.

    Calories make you bulky. And calories are in food. So too much FOOD will make you bulky. And that can be any food. Protein powder just has a bad rep because of the fat meatheads that think chest & shoulders are the most important muscles of the body..

    Rule #1 of nutrition is Calories IN vs Calories OUT.

    Calories IN is your food, so if you eat too much food, you will get too many calories. Those extra calories.. they make you bulky. That's it. Protein powder is just a food. Like carrots, chicken, pasta, eggs, etc, etc. And you need protein powder to restore muscle. I recommend taking 25 grams Whey protein in the morning with your oatmeal.

    Anything can make you bulky if you eat too much of it. So unless you want to get bulky, then don't eat too much food. And if you want to get lean and look good naked, you BETTER be taking protein powder.

    "But my friend told me that she took it one time and she got all bulky in her arms" ...that means she ate too much

    "But what about those guys in the freeweight area at the gym? They all take protein powder" ...yeah, 95% of them have no clue what they're doing. They work on 'beach muscles' only.. (chest, shoulders, triceps).. and they do zero cardio. That's why most of them are just fat.

    So skip the advice from your friends on protein powder. Odds are they heard it from somebody that's out of shape themselves.

    Just Keep it simple. You really only need protein powder once a day, and that's in the morning. After your workout you need a protein powder that's mixed with sugar (which is the Prograde Workout drink at SUF). And if you want to kill your workout, take some pre-workout energy powder before starting your workout

    Lastly, if you're trying to lose weight, take Amino Acids to maintain your muscle while on a calorie deficit. You can take this during your workout or throughout the day.. And of course, as always, real food over anything.

  11. "What If I Just Go Running?"

    Let's set something straight – your FOOD determines your body.

    The difference between a 'bulky' look and a 'Jessica Biel' look is whether you're eating above or below your caloric maintenance level. Very often I see people get confused with all the diets, workouts, supplements that are thrown their way. Now more than ever many of us are on 'information overload'. And this is causing people to associate 'this workout with these results', and 'this food with those results'.

    The best thing you can do when trying to lose fat is to keep it simple – and not get distracted. Keep your 'shiny object syndrome' in check and stay on track – because it's really not as hard as you may think..Here's the deal -> Your body has 4 things going on.

    • It has bones
    • Organs
    • Muscle
    • Fat

    You can't really change your bones & organs – what you CAN do is..

    1. Make your fat cells bigger
    2. Make fat cells smaller
    3. Grow muscle
    4. Lose muscle

    That's it.

    The ideal combination is 2 and 3, to Lose Fat and Gain Muscle. Do that and you'll be sexier than ever. Guys and girls will whistle at you, regardless of whether you're a guy or girl. The most important factor for fat loss is your nutrition.In order to lose bodyfat, you should be on a slight caloric deficit.So calculate how many calories your metabolism is on http://www.StraightUpMealPlans.com and subtract 300 – 500. Do this and you will NEVER get bulky. Unless you sleepwalk and eat without knowing it, but that's a whole other problem.

    Aside from all this.. aside from proper nutrition – the very next best things for fat loss are hill sprints and sled work. THIS is where most people mess up when trying to lose fat. They assume that 'jogging' or 'running' is good for them and that running will burn the fat. Nothing could be more WRONG!

    If your goal is to get definition and SERIOUSLY look good in a bathing suit, you have to eliminate the jogging and replace it with hill sprints and sled work. Sprints will build up the hamstrings and glutes tremendously. Sprints are also one of the best forms of abdominal training you could do. You ever see the glutes and abs on a sprinter? Google them and see what they look like.. then ask yourself which body type YOU prefer? Jogging is not only time-consuming, it also increases cortisol.. which in turn increases belly fat.. wears down your joints.. reduces your strength.. makes you lose muscle.. lowers testosterone.. and most importantly, runners will never have a truly amazing butt.

    You know, one of those 'from another planet' butts. Sprinters have them. People that lift weights have them. Runners don't. And it's all because weight training & sprints, hill sprints, and sled work builds muscle while burning fat. You can't say that about running a marathon.

    Now many people are confused about this, and honestly, I don't blame them. Somewhere along the way 'running' became popular, and it didn't take long before Nike jumped on the bandwagon and started promoting 'running' as the cool thing to do. Unless you get intense joy out of finishing a marathon, running will only set you back when it comes to your physique. Yes it increases your endurance, but it has nowhere near as much impact as hill sprints. And yes, “some exercise is better than no exercise”, but that's Zumba talk.

    If for every dollar spent on stock A you get $100 back, and every dollar spent on stock B would give you a million dollars.. you'd go for stock B right? Hill sprints & sled work is stock B. Stock A is stuff like jogging, stairmasters, and (worst of all) elliptical machines.. No self respecting man should ever be spotted on an elliptical machine. It's a waste of time. Elliptical Machines have momentum. Momentum is only good when you're playing golf or making love. It's not good for challenging your body and burning the max amount of calories in minimum time.

    One of my favorite quotes is: “If you want to be successful, look at what everyone else is doing and do the complete opposite.” ..The same goes for your cardio.

    Now you keep hearing me say 'hill' sprints and there's a good reason why.. Hill sprints place your body in a safer position than flat ground sprints because of the angle, so there is far less impact. Also, hill sprints and sled work slows you down and is for that reason very safe. The risk of pulling a hamstring or popping an achilles or something in your knee is greatly reduced.

    Remember, that sprinting for fat loss is different than sprinting for speed. The latter requires specific timing, longer rest periods, etc. But to drop body fat and just bring up your conditioning without compromising your strength gains, you don't have to get too tedious about this. Just do the damn sprints. That's all that matters =) Don't wait till tomorrow. Get outside and start sprinting today. You will be at a pool party or on the beach before you know it. And you will regret what you didn't do.

    By the way, before you go out and do this, here are some pointers:

    • Starting from the top down, the face must be relaxed. Do not clench your jaw or make any crazy faces. Relax.
    • Keep the chest up and shoulders back and down.
    • No side to side rotation of the pelvis, torso, shoulder girdle is allowed.
    • Hips remain forward toward the finish line at all times.
    • Arms should be bent ninety degrees with the hands open (no clenched fists or flailing, limp wrists).
    • When you are running the arms must pump vigorously, forward and backward. NEVER LET THE ARMS CROSS THE MIDLINE OF THE BODY. Only forward and backward.
    • Think of pulling yourself through the air by driving your arms back as fast and hard as you can. The hands come up to a level even with the face and they come down and cross your pocket on the way back (but no further; don't have them swinging way behind you).
    • Drive the knees high and be sure that the foot strikes directly under your body; not out in front of you (although, on a hill this may be slightly different depending on the incline).
    • Only the front portion of the foot should strike the ground; the heel should never make contact.
    • When the ball of the foot makes contact with the ground think of yourself as an animal pawing at the ground and rapidly pulling it behind you.
    • There's a saying that goes “running takes place on the ground, sprinting takes place above it”. If you do it right you should feel minimal impact or stress and should feel like you are flying effortlessly.
  12. "How Do I Get Rid Of The Jiggle In My Arms?"

    TO THIS DAY... there are still people walking this earth that believe you can burn fat in specific parts of your body.

    If you're one of them, looking to spot reduce fat, I want to tell you that it doesn't exist.We all have 'problem areas', and what a wonderful world it would be if we could lipozap them away.

    But we can't. We have to work hard, eat clean, and force our body to burn fat over our whole body. That's how it works.

    It sounds boring, and it's hard work, but that's why only 20% of all Americans look good naked. So if you decide to just put in hard work, you can technically walk around naked and amaze people. Maybe strike up a conversation or two.

    You either lose fat over your whole body, or you don't lose fat at all. This gives you an overall lean look. Crunches won't ever burn your stomach fat, just like bicep curls won't burn the jiggle in your arms.

    The way to GET that flat stomach and those killer arms, is to have your body want to 'shrink the fat cells'. You do this by doing full-body workouts (working every muscle you have)..and eating a little less than what you burn in a day.

    First.. go to StraightUpMealplans.com and see how many calories you burn every day. Then subtract around 500 calories from that to lose 1 pound per week. For most women this will be 1400-1800, divided into 6 meals. For guys add 500 calories.

    When you eat anything less, you're setting yourself up for plateaus, muscle loss, lack of energy, and overall failure. Also, don't eat low-calorie more than 2 weeks at a time without spiking it up once in a while. If you're anything like me, an awesome body on a woman features a flat stomach, round butt, spanx-free thighs. I'm talking women that look good in real life, not just Instagram. Flat-stomach-Big-Butt-hard-arm-women eat at least 1800. They need to, to feed the muscle.

    Eat anything less for a long time and you'll end up like 95% of all American women.. yo-yo'ing between drama on the scale, birdfood diets, and a midsection that just doesn't seem to go away. It happens often that girls lose weight eating low-calorie.. but then they stay low-calorie even after they hit their goal. That's when plateaus happen and flabbiness occurs.

    If you're reading this, wanting to lose weight in your problem areas, get on a caloric deficit, eat clean, and train dirty 5x week. When you reach your goal, go back to normal calorie levels.

    If you're reading this and you already reached your goal.. I understand it can be scary to go back to eating 'normal'. After all, cutting calories is what got you to lose weight. But you just have to trust me. Xena the Warrior Princess didn't diet. She needed calories to kill the dragons. Go low-calorie to shrink the fat, but stop once you get there, otherwise you'll start looking like Lindsay Lohan, even if you're not Caucasian.

    Remember, food determines your body. And those that work hard have little problems. The only way to 'spot reduce' is through lipo. That's a quick fix, and you don't do quick fixes. Oprah does.. and she looks great..

  13. "Why Are My Coworkers Making Fun Of Me?"

    This one time a client of mine brought in Kale Chips to her work, and some of her coworkers started 'making fun of her'. They had no idea what she was eating, and when they found out it was healthy they went all vampire..

    Reason I'm telling this story is because it's a perfect example of what WILL happen when you decide to better yourself.

    Any time you decide to improve.. to live in higher values.. those around you may not approve. There are many reasons for this. But the most common is that your 'friends' or coworkers see what you're doing.. and want to do the same thing.. but can't bring up the discipline or courage to do so.. thus they start ridiculing you it happens every day. And if you have plans of getting better.. then you will encounter this phenomenon as well.

    This phenomenon, or the people who ridicule you, are called 'vampires'. They love sucking the life out of you, and your best bet is to cut them out of your life, BUT.. The worst thing you can do is get upset at them.

    The way I see it, people that get upset.. get upset because they don't understand the event they're getting upset about. Really, imagine if you completely understood why vampires are vampires.. would you still get upset about it? Not really. You'd acknowledge their behavior, and stay on track to bettering yourself every day you either get worse or better.. you never stay the same.

    People that make things happen.. those that look back at their life at 80 feeling good.. They leave their comfort zone on a daily basis. They understand that 'working right' is better than 'finding the right work'. Once you decide to become one of these guys, you are in the 20% of society. This top 20% doesn't go with the motions like most do. They know that life is designed to give what you deserve so it's up to you in which group you belong. It takes perseverance and killer discipline. But when you stick to improving yourself, your feeling of reward will be unlike anything you've felt before.

    Hope this makes sense, keep eating Kale Chips.

  14. "What About Alcohol?"

    This is a question I get all the time, and my answer is two-fold:

    If you’re a teenager trying to lose your wild hairs, and go crazy before you dedicate yourself to the real world of business and making ends meet..

    ..and you have access to a designated driver or public transportation system..

    Then alcohol is AWESOME

    If you’re a guy, it will make your nights out very effective and maximum fun.

    You’ll have liquid courage to talk to anyone. And you won’t care if you get shot down.

    (just saying)

    It’s my opinion that there is NOTHING like getting drunk with your buddies and having the time of your life..

    .. but I grew up in Holland where we rode bicycles to the club and the drinking age is 16.

    In high school and college it was considered normal and healthy to ‘go out’.

    Massive swarms of bicycle army’s all heading to the local club talking about how many girls they’re taking home later that night.

    All riding back home together at 5am with no girls because that’s just how it went.

    And whoever showed up to school on Monday with bruises was assumed to have ‘fallen off his bicycle’ on the way home from the bar.

    One of my friends bicycled into a cow. He has to buy a new front wheel.

    One time back in 1996 the Dutch national soccer team wasn’t playing too well. One of the main coaches advised them to all get drunk together. He said it would ‘loosen them up’.

    And over the whole country, when you visit someone else’s house, the first question you’ll get is:

    “Biertje?”

    (Dutch for “Want a beer?”)

    Holland makes Heineken, Amstel, Grolsch, and many other world-famous beers.

    It’s in the top 5 countries that drink beer, called the “beer belt”

    (Ireland, England, Germany, and Czech Republic are the others)

    So in my eyes, an occasional drink is a good ‘looser-upper’

    But I might be biased.

    Now..

    The REASON I’M SAYING ALL THIS is because I don’t want to sound sour with what I’m about to tell you.

    I want you to know that I’ve been there. I used to drink a lot in Holland.

    But ever since moving to USA, I stopped completely.

    DUI’s are no joke, and I looked, but clubs in USA don’t have parking spots for bicycles.

    Also, the older you get, the harder it is to ‘work off’ the alcohol.

    And if your goal is to get FIT.. lean, mean, chiseled arms, with nice legs.. then you shouldn’t drink at all.

    Alcohol has 7 calories per gram.. 3 calories more than carbs and protein.

    And because your body has no storage capacity for alcohol like it does for ‘real food’, it needs to be ‘removed’ as soon as possible.

    So your body will start burning the alcohol first.. and all food later.

    What that means is that your body will stop using fat as fuel, and pretty much everything you eat will get stored straight into FAT.

    Alcohol also provides no nutritional value. So all calories are ‘empty’.

    And alcohol irritates the lining of your stomach.. which causes you to lose all the nutrients, vitamins, and minerals you got from the food you ate.

    (so even if you eat like Jesus, it won’t matter)

    Alcohol also dehydrates you. When you’re dehydrated your body doesn’t burn fat as efficiently and you’ll have zero energy to train hard.

    (so your workouts will suck)

    Furthermore, alcohol is a poison. It’s something your body doesn’t ‘want’ and therefore tries to detoxify right away.

    Next time you’re in a bar or club.. look around you.

    You won’t see a lot of lean stomachs around, unless they’re go-go-dancers. And go-go dancers drink water.

    Last but not least.. you can never ‘reason’ with people offering you a drink.

    It happens to me all the time, “C’mon Mike, one shot, take one shot with me”

    No matter what you say, it won’t stop.

    You become who you hang out with, and it’s always easier for losers to pull someone down than it is to climb up themselves.

    So if your friends don’t care that you’re trying to improve yourself.. then it might be time for new friends.

    Because if you’re REALLY wanting to get lean.. alcohol is a poison.

    And if you put your mind to it, you can cut it out.

    Because you’re capable of way more than you think you are. And I know you can keep it alcohol-free till you get your beach body.

    And once you GET your beach body, your habits will have changed so much that you’ll be living the high-life, day in, day out,

    You can achieve way more than you think you can, Michael

  15. "How do I get my family to eat healthy with me?"

    I was talking to one of our 4am clients last week. She’s a total gung-ho, warrior that lifts weights like her hair is on fire – and she’s dead-set on seeing results.

    But she wasn’t losing weight. So I asked her how she ate.

    Long story short, here’s what needed to change:

    • She didn’t eat before her workouts. This sucks, it makes you lose muscle and your peformance is going to be lousy. Eat something as small as a protein shake with blueberries to give your body some fuel.
    • She was drinking 3 protein shakes a day. So I told her to replace 2 of those with real food. Real food is real, and that’s real talk. Rick Ross.
    • She was eating Yoplait yoghurt. No bueno. Yoplait does one thing awesome, and that’s marketing. Yoghurt is not supposed to have 3,000 ingredients that you can’t pronounce. (no food should..)
    • She was postponing her meals till later in the day. So I told her to eat big in the AM, and smaller in the PM. This is harder than it sounds. Skipping meals is easier than looking good on Instagram. (which means it’s easy).

    So we talked, (no chismeando), all business. And when I thought I covered it all, before I sent her on her way, I asked:

    “Is your husband on board?”

    (hoping this was a non-issue)

    She stayed quiet, stared at the ground, and sighed:

    “No”

    Supposedly her husband eats drive-through food, drinks on the weekends, and doesn’t want to change.

    And that right there.. was her limiting factor. Of course I’m not one to judge on anyone’s lifestyle. If you want to snapchat on the couch all day and eat Cheetos then who am I to say it’s wrong?

    Problem is though, if she wants to see results and improve her health, she needs all the support she can get.

    It’s simple. If you’re the only one eating asparagus while everyone else is getting nacho action, then it’s easy to mess up and end up with nacho’s in your mouth.

    So my advice was to do everything in her power to get him on board.

    IF HER HUSBAND ONLY KNEW..

    • That fit couples have the same energy levels, getting more stuff done (and ‘getting stuff done’ leads to happiness)
    • That fit couples don’t argue about food. And they usually agree where to go on vacation (somewhere that involves the beach)
    • That fit couples spend more quality time together (working out), yet have less arguments (release frustrations in the gym)
    • Fit couples last all night long (thus they are more likely to stay together)

    If he knew, he’d get on board.

    That’s why, if you’re in the same boat, it’s up to you to invoke your partner to make some changes.

    And that’s hard. Some men are so full of pride, they just don’t want to hear it.

    But.. there are those in life who follow the path of least resistance and grow old with a few good memories. And there’s the action-takers who make life pay whatever is asked of it.

    If all this doesn’t convince you, I get that. I’m not a relationship expert. I have a hard time holding on to cars.

    But I do know from real-life experience:

    I have never.. ever.. EVER seen a woman get amazingly fit without her husband supporting her.

    You become who you surround with. You start thinking like those you hang out with, and you start looking like those you hang out with.

    That’s life. And life is too short to prove that theory wrong.

    You might be thinking:

    “Yeahh, but I’d rather snuggle than hit the gym! And all those fit girls on Instagram are single anyway, so that’s not fair!”

    Yes, I agree.. it’s true most fit girls on Instagram are single.

    And odds are, once they fall in love, they choose pie with their honey on a Friday night, instead of the gym.

    I’ve been there. I once ate a muscle brownie on a Saturday night with a girl from Italy.

    But I advise you, don’t fall for that trap.

    It’s considered ‘normal’ to get overweight and lose track of your fitness once you’re in a relationship.

    And truly ‘fit’ couples are so rare.. that we, the people, don’t understand them..

    It’s human nature to fear the unknown, so the usual fight/flight responses come out quick

    (jealousy / envy / chismeando)

    That’s why I’m saying -> There’s nothing wrong with ‘fit couples’. You should be part of one.

    And you and your partner have the power to do so. But you’ll have to do it together.

    Get him on board. Throw weights around together. Eat righteous together. Wear matching outfits and go to Whole Foods for dates. It’s a beautiful life.

  16. "What about coffee? Yay or nay?"


  17. "How long should my workouts last?"

    Before I answer this question I want to explain the difference between ‘Training’ and ‘Working Out’..

    The difference between ‘training’ and ‘working out’ is whether or not you are actually achieving something. You ‘train’ when you have a goal you’re going after, and when you do only that what’s essential to reach that goal.

    ‘Working out’ happens when you just go to the gym.. and see what happens. When you have no real clear-cut goal.

    (obviously ‘training’ is the way to go, it’s the only way you’ll ever see your body change)

    .. with that said,

    Have you ever eaten something BAD over the weekend, and then come Monday you trained just a little longer to ‘compensate’ for it?

    Or maybe you even trained twice on Monday, thinking it would help?

    If you have, then cool – that means you’re willing to put in extra work

    BUT

    I hate to tell it to you.. doing ‘extra work’ really won’t make a difference

    In fact, you probably got fatter

    Let me explain..

    Every time you train, you tear your body down. You’re attacking muscle and essentially ‘damaging’ it, so it can regrow when you sleep and eat.

    And your body just wants one thing.. to SURVIVE

    So after 45 minutes of attack, your body will respond by producing a stress-hormone called ‘Cortisol’

    Cortisol eats muscle and stores fat (among other things)

    It does this to get you to stop lifting weight and training hard (or as your body sees it: a full-on assault on your muscle)

    So to put it short -> STOP your workouts after 45 minutes.

    Go any longer than 45 and you’re losing everything you just built up in the previous 45.

    It’s that serious.

    I see it often.. girls posting selfies of how they ‘hit the gym twice’ today..

    .. with their unknowing friends commenting “Beast Mode”, “Get it girl!”, and other flattering words

    .. only to see that same girl post she needs a nap at 11am on Wednesday.

    Overdoing it will destroy you. And if you ate bad.. then accept that you ate bad.

    There is no ‘fix’ for eating bad. Because you can not out-train a bad diet.

    YOU CAN NOT OUT-TRAIN A BAD DIET

    (worth saying twice)

    Do it longer than 45 minutes and you’ll only delay your progress.

    So do less, but do it harder

    If you want that flat stomach.. train 45 minutes max. And eat like you mean it.

    You can get whatever body you want, just put your mind to it and keep it 100% real in the kitchen.

    Oh and btw..

    Even if your husband is twice your size, and he could care less about healthy eating because he’s too busy with work.. NOTHING WILL EVER CHANGE unless you do.

    You have the power,

    Michael

  18. "How do I bring people in to try out SUF?"

    First off, thank you for telling others about SUF. The way you can bring them in is to have them register for a free session on www.StraightUpFitness.com. On that site they can then register for a free session, whereafter we'll follow up with them to get them started :)

  19. "What is the best protein powder?"

    Unless it's almonds, blueberries, or grass-fed beef.. there is no 'best' anything in food. Especially when it comes to supplements, there will always be a better formula coming out somewhere in the world.

    That's why, for a protein powder, simply make sure you're getting one that's free of artificial sweeteners, no chemicals, and not loaded with sugar. Every serving should have about 24 grams of protein, and if you really want to be perfect.. get protein powder that comes from grass-fed cows.

  20. "What if I work 60 hours per week?"

    Short answer to this question - it does no matter one bit how many hours you work. It's no excuse not to workout.

    Because life is too short to go through it out of shape.

    You need exercise in your life, and you need it more than all your other hobbies combined.

    And to be brutally honest, nobody cares how many hours you work but you. So that's all in your own hands. What is important, is that you FIND time to workout.

    It's all about making priorities. Regarding exercise, all you need is 45 minutes per day. And if the President of the USA can find 45 minutes per day to workout.. you can as well.

  21. "I feel sick, I'm going to come into SUF and "sweat it off!"

    No you're not!

    Don't ever come into SUF if you're feeling sick. All you will do is spread your germs and make yourself very unpopular.

    If you ever wake up with a sore throat.. make sure you fight that right away.

    Get some Sovereign Silver (at Sprouts or Herbies)

    • Vitamin C
    • Apple Cider Vinegar
    • some wheat grass (or those greens drinks from TJ of anything)
    • drink more water than usual
    • and if you have the time, boil garlic, lemon, ginger in water and make a tea out of it.

    .. But whatever you do, if you're sick - do not come into SUF.

    There is no such thing as 'sweating it off', and the only thing you'll be doing is spreading your germs..

    Also when you're sick your body needs to heal. Working out slows down the whole healing process.

    Remember that you'll be working out for the rest of your life anyway. So skipping a couple days to get better is worth it in the long run.

  22. "I have this pain in the front side of my hips.. What's going on?"


  23. "I'm so sore! I can barely get out of my chair! Help me!"


  24. "My feet hurt! How can I make my feet not hurt?"


  25. "What are the 3 best stretches to do before my workout?"


  26. "Can I substitute meals on the mealplan you gave me?"


  27. "How do I do Deadlifts and grow a nice butt without hurting my back?"


  28. "How do I measure my body fat?"

    The absolute best way to measure body fat is through weighing yourself underwater... you do this in one of those bathtub-tanks where you sit on a chair and go under water.

    Called 'hydrostatic body fat testing'

    This is basically the ONLY way to measure body fat correctly... other than that there are calipers, handheld devices - but those are not very accurate.

    So at SUF we don't measure body fat. We can use our handheld device, but it can range 3% from AM to PM, and often it measures more of your hydration levels than you're actual body fat.

    So in regards to measuring body fat, try to find one of those hydrostatic places (often they can come to you, they have them in trucks).. but if you don't want to go through the hassle, then track your progress with measurements, clothing sizes, and most importantly -> compliments from others :)

  29. "The Mealplan calculator says I need to eat 1200 calories to lose weight! That seems so low. What do I do?"

    I actually recommend you start off high, at 1800-ish.

    The thing is, if you eat 1200 you'll be starving yourself, slowing your metabolism down to a very slow pace.

    And IF you hit a plateau at 1800 (not likely, but still), then it's easier to drop down a couple hundred calories from 1800 then from 1200.

    But overall, I've always seen the best results with clients who ate a ton of food.

    It's hard work, and it takes quite some preparation and discipline, but it's the 100% surefire way you'll enjoy your food every day and make it a lifestyle (... and look and feal great).

  30. "Is it a good idea to workout with your husband?"

    I was talking to one of our 4am clients last week. She's a total gung-ho, warrior that lifts weights like her hair is on fire – and she’s dead-set on seeing results.

    But she wasn't losing weight. So I asked her how she ate.

    Long story short, here's what needed to change:

    • She didn't eat before her workouts. This sucks, it makes you lose muscle and your peformance is going to be lousy. Eat something as small as a protein shake with blueberries to give your body some fuel.
    • She was drinking 3 protein shakes a day. So I told her to replace 2 of those with real food. Real food is real, and that's real talk. Rick Ross.
    • She was eating Yoplait yoghurt. No bueno. Yoplait does one thing awesome, and that's marketing. Yoghurt is not supposed to have 3,000 ingredients that you can't pronounce. (no food should..)
    • She was postponing her meals till later in the day. So I told her to eat big in the AM, and smaller in the PM. This is harder than it sounds. Skipping meals is easier than looking good on Instagram. (which means it's easy).

    So we talked, (no chismeando), all business. And when I thought I covered it all, before I sent her on her way, I asked:

    “Is your husband on board?”

    (hoping this was a non-issue)

    She stayed quiet, stared at the ground, and sighed:

    “No”

    Supposedly her husband eats drive-through food, drinks on the weekends, and doesn't want to change.

    And that right there.. was her limiting factor. Of course I'm not one to judge on anyone's lifestyle. If you want to snapchat on the couch all day and eat Cheetos then who am I to say it's wrong?

    Problem is though, if she wants to see results and improve her health, she needs all the support she can get.

    It's simple. If you're the only one eating asparagus while everyone else is getting nacho action, then it's easy to mess up and end up with nacho's in your mouth.

    So my advice was to do everything in her power to get him on board.

    IF HER HUSBAND ONLY KNEW..

    • That fit couples have the same energy levels, getting more stuff done (and ‘getting stuff done’ leads to happiness)
    • That fit couples don’t argue about food. And they usually agree where to go on vacation (somewhere that involves the beach)
    • That fit couples spend more quality time together (working out), yet have less arguments (release frustrations in the gym)
    • Fit couples last all night long (thus they are more likely to stay together)

    If he knew, he’d get on board.

    That's why, if you're in the same boat, it's up to you to invoke your partner to make some changes.

    And that's hard. Some men are so full of pride, they just don’t want to hear it.

    But.. there are those in life who follow the path of least resistance and grow old with a few good memories. And there's the action-takers who make life pay whatever is asked of it.

    If all this doesn’t convince you, I get that. I’m not a relationship expert. I have a hard time holding on to cars.

    But I do know from real-life experience:

    I have never.. ever.. EVER seen a woman get amazingly fit without her husband supporting her.

    You become who you surround with. You start thinking like those you hang out with, and you start looking like those you hang out with.

    That's life. And life is too short to prove that theory wrong.

    You might be thinking:

    “Yeahh, but I’d rather snuggle than hit the gym! And all those fit girls on Instagram are single anyway, so that's not fair!”

    Yes, I agree.. it’s true most fit girls on Instagram are single.

    And odds are, once they fall in love, they choose pie with their honey on a Friday night, instead of the gym.

    I’ve been there. I once ate a muscle brownie on a Saturday night with a girl from Italy.

    But I advise you, don’t fall for that trap.

    It’s considered ‘normal’ to get overweight and lose track of your fitness once you’re in a relationship.

    And truly ‘fit’ couples are so rare.. that we, the people, don’t understand them..

    It’s human nature to fear the unknown, so the usual fight/flight responses come out quick

    (jealousy / envy / chismeando)

    That's why I'm saying -> There's nothing wrong with ‘fit couples'. You should be part of one.

    And you and your partner have the power to do so. But you'll have to do it together.

    Get him on board. Throw weights around together. Eat righteous together. Wear matching outfits and go to Whole Foods for dates. It's a beautiful life.

  31. "Do Waist Trainers Work?"

    Waist Trainers don't work

    I mean, c'mon.. let's be real.

    If waist trainers worked, then, Shakira, everyone would be Shakira, Cerritos Mall would be full of Shakira's, and Casual Male XL would be out of business

    Waist Trainers are too-good-to-be-true-and-therefore-not-true. And deep down inside.. you knew this.

    But hey, you might've been flirting with them.

    Or maybe you've tried them.

    Maybe you're wearing one right now.

    Shoot.. I don't blame you.

    Really

    Waist Trainers promise fast, effortless results. And unless you go hanky-panky, nobody will know you’re wearing them.

    So it can't hurt to try, right?

    .. well, I hate to say it -> waist trainers are BAD FOR YOU

    Remember those 'corsets' that women used to wear, like, when the Titanic sank?

    Waist Trainers are wannabe-corsets.

    And corsets actually 'work'.

    (although in a cruel, torturous way)

    The only ones who changed their body through corsets were the ones who wore them for years. Super tight.

    And that only was with people with long rib cages, where the lower ribs were highly compressed.

    Everybody else just made their midsections 'softer'. Fluffier.

    Because all their core muscle straight-up DIED

    When you compress your waist tight, your core muscles all die a slow death.

    This means, your:

    • erectors
    • obliques
    • abdominals

    .. all disappear. Until the only way to 'keep' your results is to wear a waist trainer for life. (and never take your clothes off)

    On top of that, some fitness models who still use them to this day, have reported cases of:

    • rectal prolapse
    • incontinence
    • asymmetric rib cages
    • displaced organs..

    (‘rectal prolapse’ is where your colon comes out of your.. you know)

    Furthermore, corsets/waist trainers restrict your breathing.

    Deep breathing lowers blood pressure.

    Breathing in general, is, like, pretty important 'n stuff

    "BUT WHAT ABOUT BEYONCE? And Kim K? And Dita Von Teese?"

    "Didn’t they wear corsets or something?"

    Yeah they wore them

    (allegedly).

    But they were also born with hourglass figures. And loads of talent.

    (some of them).

    Unless you're getting paid big $ to have an unrealistic waistline, skip the waist trainers.

    And yes, granted, the odds of you getting incontinence and rectal prolapse are pretty slim.

    But just the fact that you're making your lower back weaker.. that alone is 100% reason not to wear them.

    It's like you're killing good habits and smashing vital organs into places they’re not supposed to be, just to look good with clothes on.

    If you want to look good with clothes off. And make your waist look smaller the HEALTHY way, there are 2 simple tricks.

    >>>>>>>>>> First off.. build nice shoulders

    Nice shoulders make the waist look smaller.

    >>>>>>>>>> Secondly.. pull your bellybutton in

    This is how you teach yourself proper posture.

    Pull your bellybutton in.. towards your spine.. at all times.

    And not just on your first date.

    On your second date, wedding, your 25-year anniversary, and the day your grandkids are born.. pull your bellybutton in towards your spine.

    You’ll get injured way less often, and you’ll look just as good clothes-on, clothes-off.

    And that’s what we all want anyway. Because clothes are liars.

    And if you happen to hear people who swear "they" saw results on waist trainers..

    then it’s because they ate right.

    They ate them almonds, did those sprints, pushed that weight.. and coincidentally wore a waist trainer while doing it.

    So the Oscar went to Mr Waist Trainer, while Mr asparagus was left in the crowd, clapping and smiling like a farmer with a toothache.

    As always it's the food that will make all the difference.

    • Get at least 1500 calories in
    • Eat veggies twice a day
    • Drink a gallon of water
    • Have protein with every meal
    • Shop at Sprouts
    • Stay away from sugar
    • Don't skip meals
    • Stay away from Vampires

    .. do this, and you won't be needing a waist trainer like Shakira doesn't need Photoshop.

    Stay positive, take it one day at a time, and remember that all quick-fixes are destined to end in failure.

    See you soon,

    Michael

  32. "How can girls get more upper body strength?"

    Are guys always stronger than girls?

    The answer is.. well, no.

    Pound for pound, most girls are able to lift more weight than guys (based on how much they weigh)

    So that's cool, BUT.. it doesn't matter. We shouldn't be comparing girls vs guys in the first place.

    And we definitely should stop using the b word

    It’s getting better. People are getting more educated.

    But every once in a while..

    Every once in a while girls tell me they “don’t want to get BULKY”

    They’re scared that lifting weights will make them bulky, they don’t want to look like that one girl they once saw at a bodybuilding show, blablabla, zzzzzzzz…

    If you’ve been reading my emails for a while, you’ve heard me say this 16 times. But I want to wrap this advice in new bacon and make it taste good again.

    Because with new people coming into SUF, they may not have heard it before, and for everyone else – it’s one of those you-already-know-but-need-to-hear-it-again type of things.

    If you ever see a girl that’s ‘bulky’, that girl is one of the following:

    *** Overweight

    *** On steroids

    *** Ms Doubtfire or Mable “Madea” Simmons

    Girls should workout the exact same as guys.

    I mean, guys that lift weight, eat right, and do cardio the right way. Girls should workout just like them.

    Girls should not workout like the guys who hit bench press 3 times per week and eat bad.

    But hey, if they want to look like powerlifters, than that's cool too. Who am I to say who should do what..

    If you want to look feminine and superfit, then eat right, do cardio, and lift them heavy weights just like the guys.

    Girls might say: “But guys lift like a thousand pounds?!”

    Well not really, and even IF girls would lift a thousand pounds like the guys.. they have way less testosterone than guys, so they’ll still look feminine.

    I remember when I was a trainer at the big gym, I saw girls doing 5lbs dumbbell side raises until they were blue in the face.

    6 sets of a thousand reps.. that’s what they seemed to be doing.

    And this happens all the time.

    But no matter if you’re male or female..

    You eat to burn fat - Do cardio to boost endurance - Lift weights to build muscle

    And the INSTANT you lift lighter weights, you tell your body there’s no ‘need’ for your muscle.

    So your body will start breaking down muscle.

    Those 4 sets of 25 might feel good in the beginning, but the only time you’ll like what you see is right after your last set when you have a ‘pump’ going on.

    You get the right lighting, take a picture of yourself real quick, and boom.

    Next morning you’ll wake up, and to your disappointment your body will not have changed much.

    So you go back, do your 3000 reps and the cycle repeats itself. Until you send your body a signal to grow muscle. By lifting heavier.

    This is how many women can address their upper-body strength as well.

    If I had a penny for every time a girl told me “I’m so weak in my upper body”, I’d be able to stay at the Wynn (for 1 night).

    Most girls get frustrated when they find out they can’t do a pushup (yet)

    And I get it. You may be working out right next to people who can. Or even worse, you may be comparing yourself to guys.

    Those guys that do like, a thousand pushups

    Truth is..

    Guys are strong in upper body. Girls are strong in legs.

    It’s just how it is, somewhere along the way the universe decided that’s how it was to be.

    But that doesn’t mean girls shouldn’t do pullups.

    In fact, a girl doing a full-on pullup is very very strong. And Hillary Clinton better start doing them if she wants to win my vote.

    Because anyone can do it. If you’re not there yet, here’s a little gameplan:

    +++ Start eating right so you lose weight. The less you weigh, the easier your pullups are (obviously)

    +++ Start eating right. No really, just go to Sprouts, or sign up for Straight-Up Meals and eat heavenly food. You can't out-train a bad diet.

    +++ Make sure your husband does this with you. You don't want to be able to do more than him.

    +++ Get a heavy resistance band and a pullup bar (somewhere), and do 3 sets of 10 pullups per day

    (Wrap the band around the bar and put your foot in the band. Get a resistance band that allows you to do this)

    +++ Do this for 2 weeks

    +++ Then take the band off, and jump up into the pullup, coming down slowly till your arms are straight again

    (so you're basically only doing the 'downward' part of the pullup, called the 'eccentric' motion)

    +++ Do this 3 sets x 10, every day, 2 weeks straight

    +++ Then start trying out real pullups, or get a lighter band if necessary.

    It sounds simple, because it is.

    But trust me that not many things feel as great as doing your first unassisted pullup.

    Especially if you’ve never done one in your life. The instant you do it, the odds of you EVER getting overweight again are very slim.

    (because in order to even do a pullup, you need to weigh less)

    Same goes for pushups, except for pushups, start on your knees.

    +++ Keep your elbows in at all times. Keep your back straight.

    +++ And repeat the process above, except working yourself up to doing ONE full-on pushup, on your toes, elbows in, with your back straight.

    I challenge thou to partake in this challenge. You won’t regret it.

    There’s no reason you shouldn’t be able to do a pullup by Labor Day. Then be even more awesome then you already are by Labor Day

    Labor Day is 67 days from today. And there's no better time than to start today.

    Hope this all made sense - have an awesome Holiday weekend, and stay tuned next week for some killer before/afters

    Michael

  33. "I'm losing weight, but I'm losing my butt too! Help!"

    When a girl loses a bunch of weight, then that’s awesome.

    But once all the fat is gone, and she’s lean, it’s a whole new ballgame.

    Now her ‘metabolic condition’ is different.

    Her body is handling food differently than before. Her insulin sensitivity is better.

    She needs to start eating differently. More carbs. More food.

    But this is where most girls mess up.

    They keep eating the same way that caused them to lose the fat (lower carb, zero-sugar, calorie-restricted)..

    While now that they’re lean, their body NEEDS food in order to maintain its’ awesome new shape, and properly ‘refuel’ from their intense training sessions.

    (those intense training sessions used to be non-existent when they were overweight)

    If they keep eating for fat loss, they start feeling tired all the time, grumpypants, they get sick more often, their body holds on to all their stubborn fat, they lose their curves, and worst of all..

    THEY LOSE THEIR BUTT

    And that’s the last thing you want.

    Nobody wants to lose their butt. And nobody wants you to lose their butt. So don’t do it.

    Keep your butt alive by eating more carbs. And more calories.

    You no longer have fat that your body can munch on throughout the day. So you need to feed it carbs. Eat more of them.

    That’s it.

    Real simple.

    Don’t cling on to your diet that gave you good results going from A to B.

    That same style of eating will not get you from B to C.

    It’s easier to get to the top than it is to stay there.

    LL Cool J knows this. He’s been producing hit albums for decades.

    Chingy not so much.

    And if you’re reading this and you’re still at A, then no worries.

    You’ll get there eventually.

    (Because once you start eating right, you’ll be eating right for the rest of your life, right?)

    And when you get to B, you now know how to get to C, and keep your butt alive.

    Have an awesome weekend – stay tuned for an email coming Tuesday on Waist Trainers (do they really work?)

    Michael

    (P.S. This whole story goes for guys too, of course)



Step 16: SUF Rules

At SUF we strive to help each and every one of our members get into the best shape of his or her life. We’ve established some rules to help ensure everyone gets the most out of our facility. Please read below to familiarize yourself with our rules.

  1. When you get to your session, please sign in using either your mobile app or through our dual-tv kiosks. Also be sure to arrive several minutes early if you need time to change clothes. Before class start you may use this time to do some mobility or stretching. The instructor will start the class together as a whole.

  2. Be proactive about asking the trainers for modification or scaling for exercises. If you have some restrictions or past injuries, please let the trainer know. We are more than happy to accommodate your needs.

  3. Always ask questions, ask for help, practice safe habits, encourage others, and motivate your friend to finish their workouts in class.

  4. Empty barbells were not designed to be dropped (neither were dumbbells or kettlebells). We don’t want our toys, our carpet bonded foam, our rubber flooring, you or someone else broken unnecessarily.

  5. Do your absolute, utmost BEST to find babysitters for your kids so you do not have to bring them in and have them sit on the ground in the facility while you workout. SUF is not liable for anything happening to non-members.

  6. Refrain from coming into SUF when you are sick. There is no such thing as 'sweating out a cold'. All you will end up doing is getting others sick.

  7. ALL Gym equipment is reserved for the class in session regardless if it is in use or not. NO Free use of any equipment outside of your scheduled class time. (Not including mobility and strecthing equipment)

  8. We encourage you to have fun and get excited while working out. Making noise is welcome and encouraged during a workout. However, we won’t tolerate any temper tantrums or foul language being yelled. Using foul language will compromise your membership.

  9. Shirts must be worn at all times. Earphones are not allowed to be worn during a session.

  10. No gym bags or belongings are to be left on the floor or on chairs at any time. Also be mindful not to leave your belongings after the session at the facility as we are not responsible for lost goods.

  11. Feel free to bring a friend, coworker or loved one anytime for a free intro workout. Just have them register on www.StraightUpFitness.com first.

Thanks for reviewing our SUF Rules.

Please call or text us if you have any questions at (562) 413-6325.