​What I Have Been Thinking About...
One night as we were getting ready for bed our daughter shared how her life was tougher than the dogs. I agreed with her and shared that tough times are kind of a part of being a human. She asked why and the discussion went to the idea of opposites and contrasts. There is happy and sad, sunny and cloudy, dark and light. It is hard to appreciate happiness, sunny days, or lights without first experiencing the opposite. I shared that tough times make us appreciate the good times. 

In the moment, nobody likes the tough times but when all things are said and done, we come to realize that those tough times have some value. There is usually a lesson or two wrapped up in these experiences and it is on us to learn from it. 

Fitness Tip of the Week
Last week we were getting prepared to visit family in Long Island and I was beginning to feel a bit run down. I had a day where I woke around 3 am and couldn't get back to bed so I chalked it up to lack of sleep but then the nose got snotty, the sinuses felt inflamed, and I didn't have too much pep in the step. I was officially getting a cold! 

This illness didn't materialize into anything too crazy but it did remind me of something I heard a few weeks ago. I was sitting in a conference and the speaker said, "You can have a million problems until you get sick. Then you only have one."  When your sick, you focus on one thing: getting healthy. Now, imagine if we took this concept to everyday ailments, medical diagnosis, conditions, or injuries. Rather than living with something like high blood pressure or a bad knee, why not treat it like your sick, focus on getting that issue resolved, then move on through life feeling a little bit healthier. 

On Coaching...
I spent over 10 seasons coaching high school football and one of the key deciding factors in not returning to the sidelines dealt with the egos of the other coaches. I would sit in coaches meetings or interact with guys from other coaching staffs and listen to them whine about things, talk insensitively about kids on the team (key word being kids), and so much more. Now fast forward a few years and my dad, in his retired years, decided to work at the local school and work on the chain gang for games. I crossed paths with him yesterday morning and he looked at me said, "You know what, these high football coaches just whine and complain all game". I said I know! 

As coaches we preach certain qualities and mantras that we want our athletes to adhere to. We want them to stay poised, not act out when things don't go your way, take it one play at a time, and so on. Then, when the competition begins, we as coaches model the exact opposite behaviors and feel that it is an acceptable thing to do so. In case you need to hear it from someone, IT IS NOT ACCEPTABLE! 

What I've Been Watching...
The Terminal List: Dark Wolf on Amazon

First and foremost, before diving into this, you really want to the watch The Terminal List season one. Marisa and I both loved the series and it is one of those shows that has you sitting on the edge of your seat wanting more. Dark Wolf is a prequel and it gives a little bit of a back story on how the characters became who they became. In Dark Wolf, "Navy SEAL Ben Edwards works CIA black ops. As he delves deeper into moral gray areas, he struggles between light and dark impulses - two wolves fighting within him."

If you want more, I highly recommend the Terminal List book series. I read just about all of them and it is one of the only fiction series that I eagerly await the next book!

Quote of the Week
"Easy choices, hard life. Hard choices, easy life.” - Jerzy Gregorek

I hope you all have an awesome week!Chris Fluck

What I Have Been Thinking About...
You cannot choose your parents. I am going to touch on this idea a little later in the newsletter but when it comes to life, some people draw the short straw and others draw the largest straw in the world. In both cases, the child has no say in any of it. This idea can be applied to genetic components like height and athleticism, or more behavioral qualities like having a loving and caring parent verse one that is manipulative, mean, or downright evil. 

In good news, the hand that you are dealt does not define who you will become. It is a factor but not the be-all and end-all. You still have an opportunity to play that hand in any way you wish. Some hands are tougher to play and it will take an extreme amount of courage or tactics to come out victorious but at the end of the day, if you are alive, you are still in the game. You still have time. You still have opportunities to win. 

Fitness Tip of the Week
I was talking with a member this week and he asked about my opinion on exercise frequency. After little thought I just said it has to become a non-negotiable and part of your daily routine in one form or another. This concept can sound overwhelming to many of us but I think there is a simple mantra that we can apply and it is little and often over the long haul.  We do not need to have an elaborate training program, the most high tech gear, or even access to a gym. We just have to get up and move!

Four Ideas to add more physical activity...

1. Walk & Talk. Reach out to a friend and catch up during a walk. The benefits of this are threefold: you get to see or talk to an old buddy; you get some physical activity; and you have a built in accountability partner! 
2. 10 Minute Walk Test: Here is how this one works. Put on sneakers, go outdoors, walk as far as you can in 10 minutes. Turn around and walk home. Remember how far you went and try to beat it next time. 
3. Hire a personal trainer to not only guide, but to force you to put an appointment in the books and hold you to it. People often times will cancel on themselves but not on an appointment or someone else. If you need a trainer, I just so happen to know one... (call 610-533-1187 for info)
4. Find joy in physical activity. Dance, play, laugh, have fun, do something active that puts a smile on your face!

On Coaching...
"The Man Who Chases Two Rabbits, Catches Neither" -- Confucius

I was listening to a few guys discuss MMA and they were talking about the approach one of the current champ takes. This guy at the moment is untouchable and his style is so well rounded that it begs the question, how does he do it? Well, as it turns out, he doesn't chase more than one rabbit at a time. He compartmentalizes his training, he boxes with pro boxers, he wrestles with the best wrestlers, and he works on jiu jitsu with the best jiu jitsu guys. As he develops those individual disciplines, he then makes it his own.  

Like MMA, there are a lot of qualities that need to be worked on in order to be successful in most sports. In my opinion, each session should have a point of emphasis. The field is for sport. The track is for speed or conditioning. The weight room is for strength. Once you maximize those qualities, you can then make a style of your own.

What I've Been Watching...
The Girl in the Picture (trailer here)

I have been treating documentaries like podcasts and listened to this one while cleaning up the house last week. This story is just heartbreaking with so many dark twists and turns that it leaves you speechless. My brain cannot conceptualize the dichotomy that is in each and every one of us humans. Some people go out and do bad things in the world, other people go out and do good. This story has a little bit of both and it makes me wonder about what leads people to do the things that they do. 

Quote of the Week
“A strong man cannot help a weaker unless the weaker is willing to be helped, and even then the weak man must become strong of himself; he must, by his own efforts, develop the strength which he admires in another. None but himself can alter his condition.” ― James Allen

I hope you all have an awesome week!Chris Fluck

Girl Power (ages 6-10) Mondays from 4:30-5:30 pm
A fun, high-energy fitness class designed to help girls build strength, confidence, and resilience—both inside and outside the gym. Through a mix of strength training, conditioning, and teamwork-based activities, participants will improve their athletic abilities while learning the value of discipline, perseverance, and self-belief.

This class is about more than just fitness—it’s about empowering young women to feel strong, capable, and proud of what their bodies can do. Whether it’s lifting, running, or moving with purpose, Girl Power is where girls come together to train, grow, and thrive!

​Click Here to Register: GIRL POWER!

Cornerstone Sports Club (ages 6-10) Tuesday & Thursday from 4:30 - 5:30 pm
This program introduces young athletes to a variety of sports and activities in a fun, supportive environment. Each session focuses on building fundamental skills like running, jumping, throwing, catching, and teamwork—helping kids develop coordination, confidence, and a love for being active.

Through age-appropriate drills, games, and challenges, participants not only improve their athletic abilities but also learn valuable life skills such as sportsmanship, cooperation, and perseverance. Whether your child is trying sports for the first time or looking to build a strong foundation for the future, our club provides the perfect balance of fitness, fun, and friendship.

Click Here to Register: CORNERSTONE SPORTS CLUB

Intro to Strength & Speed: Tuesday & Thursday 5:00 - 6:00 pm
This class is designed for athletes who are ready to build a solid foundation in strength training and speed development. Through age-appropriate exercises and drills, participants will learn proper lifting technique, bodyweight strength movements, and explosive speed mechanics. The focus is on teaching correct form, improving coordination, and developing the fundamental skills needed for long-term athletic success.

Whether your goal is to get faster on the field, stronger in the weight room, or simply build confidence in your athletic ability, this program provides the tools to take that first step.

Click Here to Register: INTRO TO STRENGTH & SPEED

MS/HS Strength & Speed (11 and up) Monday, Tuesday & Thursday 5:30 - 6:30 pm
​This performance-driven class is built for middle school and high school athletes looking to elevate their game. Each session focuses on developing total-body strength, explosive speed, and athletic power through proven training methods. Athletes will work on sprint mechanics, resistance training, plyometrics, and agility drills designed to enhance performance in any sport. With an emphasis on proper form, injury prevention, and measurable progress, this class helps athletes move stronger, run faster, and compete at a higher level.

​Click Here to Register: STRENGTH & SPEED

Full Schedule Available here: FALL TRAINING SCHEDULE