Courage Fitness Durham

You need a certain level of flexibility to be able to do the things you want to do in your life.

If you don’t have enough, you’ll eventually get hurt...and you probably won’t even see it coming.

Most people know this, so what do they do?

They start stretching....cool.

Why are we telling you something you already know?

Because when you feel the sensations that come from stretching you might assume they will fix other issues that might be happening in the same area.

Here’s the problem.

If you’re in pain because of a lack of strength, no amount of stretching will ever fix that problem

It could even make it worse.

That’s why it’s important to get assessed by someone who can spot the difference between strength and flexibility issues.

When you work with us you’ll be put through both flexibility and strength tests to determine exactly what’s going on with your body and what we specifically need to do to address it.

We don’t guess and hope.

We assess and deliver.

If you’re tired of trying to stretch your pain away shoot us a DM.

What would it look like if you reached your fitness goals?

Imagine yourself feeling more confident.

Picture yourself playing tennis again.

See yourself keeping up with your nieces and nephews.

Your goals are within reach when you work with us.

Each session is designed with you in mind - so that you can stop imagining what it would be like and start making it a reality!

We’ve helped hundreds of people reclaim their active lifestyles without going to the doctor or quitting the things they love.

Use the link below to get started with a FREE Discovery Call.

https://couragefitnessdurham.com/discovery-call

What would it mean to you to be able to do any movement or participate in any activity you wanted to be pain-free?

How would that change your day-to-day life?

What would it mean to you to do the things you love without worrying about “paying for it” for the next week?

What would it mean to be able to say “YES” to any activity your friends asked you to do with them because you were confident you wouldn’t be in pain afterward?

It would mean everything if you’re like the hundreds of people we’ve worked with.

You would get your active lifestyle back.

You would feel like yourself again.

It would mean everything.

You don’t have to work around your aches and pains forever.

You can get out of pain, even if you’ve been in pain for years.

We can help you.

We want to help you.

Shoot us a DM and we’ll talk.

TAKE CONTROL!

You can’t control everything, good or bad.

We all know that.

Control what you can, and start by eliminating the negative from your life…

Eliminate everywhere you can, except in your exercise program.

The eccentric or “negative” phase of a movement (the lowering) is important to maintain in any strength-building program. Not only is the negative great at stimulating muscle growth, but it is also the primary way your body keeps your tendons healthy.

You can’t afford NOT to have it.

In life outside of the gym, you gotta kick negativity to the curb.

Apologize when you do wrong (intentionally or not), and reduce or eliminate the amount of negative people around you and your exposure to them.

The best person to start with is yourself.

If YOU are negative, that is what you’ll attract.

Recognize that no situation is permanent as long as you’re alive and instead of wallowing in the misery ask yourself “How do I turn this around?”

Need some help?

Reach out to us!

"I feel like a 20-year-old at heart, but moved like a 90-year-old - and at only 38, that just wasn't the path I wanted to continue. I came to CFD to take an active and preventative approach to my overall health, and it has been the best decision I've ever made."

CFD educates and empowers our clients to take action to secure an active future for themselves.

Let us support you in building a long, healthy, active life.

The first step is to talk with a coach during a FREE Discovery Call.

During your Intro Consult, we will:
1. Learn about your exercise history and discuss your goals.
2. Assess your current flexibility, and strength, and address any pain, physical limitations, or injuries you are dealing with.
3. Outline a 100% personalized plan to help you get where you want to go.

Use the link below to get started with your FREE Discovery Call today!

https://couragefitnessdurham.com/discovery-call

Being injured previously is the number one predictor of injury.

If you have been injured before, when do you usually get injured again?

At the point in recovery when things “feel pretty good.”

You know exactly what we're talking about.

It’s that moment when you realize the movements that were painful before aren’t painful anymore.

Like when it doesn’t hurt to pick your crying toddler up from the floor, or you can get something off the top shelf at the grocery store without your shoulder bothering you.

It’s a moment that feels incredibly liberating!

The problem is it’s just a feeling, and it’s not telling the whole story.

The rest of the story is that those tissues that were injured and are now healed may still be EXTREMELY WEAK.

They’re no longer damaged, but they aren’t as strong as they once were, and they aren’t as strong as everything around them that wasn’t damaged.

What does that mean?

They’re now the weakest link.

What do most people do as soon as they “feel good again?”

They go right back to the level of intensity they were at before the injury.

The weak link can’t handle it, and… POP! They’re right back where they started and the cycle begins again.

That’s why when you work with one of our professional coaches, the goal isn’t just to help you feel better; it’s to actually make you better.

Our job isn’t done when the pain goes away. It’s done when you’re safely and confidently living the life you want and deserve.

If you’re ready to step out of the cycle of injury and reinjury, shoot us a message.

We can help.

You may consider yourself to be in better-than-average shape because you run, hike, or mountain bike several times a week.

However, if you aren't mixing up your workouts, you may be setting yourself up for injury or mental burnout.

That is where we can help.

We are a strength and conditioning facility that provides personalized attention in a group class setting - combining the best of individualized coaching with the motivation of others.

Are you ready to run that extra mile, charge the mountain, or rip and roar the trails with confidence in your strength and abilities?

We’ve helped hundreds of people maintain and enhance their active lifestyles without going to the doctor or quitting the things they love.

Use the link below to book your FREE Discovery Call

https://couragefitnessdurham.com/discovery-call

When your sleep is lacking, so is every single process in your body.

Recovery is garbage.

Stress hormones are up.

S*x hormones are down.

Pain symptoms are worse.

Mental and emotional speed bumps become mountains.

But it’s hard to devote ~8 hours to sleep, ⅓ of your life, to sleep.

We get it, there’s just no way around it.

If you want to feel and perform better YOU NEED MORE SLEEP.

If you want to get out of pain faster YOU NEED MORE SLEEP.

“But what about X famous person who only sleeps 4 hours per night?”

A) They’re likely lying
B) You aren’t them so don't risk your health trying to be
C) Some genetic unicorns can get by on that much sleep, but betting your health that you’re one of them isn’t a winning strategy

The alternative?

Do one of the most proven muscle-building, recovery-inducting, mood-boosting, pain-reducing activities in the world.

Get more sleep.

When it comes to exercise, there’s some truth to the adage ‘strength in numbers.’

Maybe it is... finding the motivation to make it to 6 am class with a friend, not stopping on the last round of slam balls when you see those around you powering through, or pushing yourself to shave time off your PR when you row 2k.

There is something to be said about the power of exercising in a group.

We combine the motivation of group fitness with the results-driven benefits of personalized coaching.

We’ve helped hundreds of people maintain and enhance their active lifestyles without going to the doctor or quitting the things they love.

Use the link below to schedule your FREE Discovery Call and let our welcoming members and knowledgeable coaches keep you accountable and motivated!

https://couragefitnessdurham.com/discovery-call

Real talk…

Injury prevention doesn’t exist.

There’s no way to stop injuries from happening.

You can reduce the likelihood of injury and decrease the severity of those injuries when they happen.

How?

Get stronger, particularly where you have specific weaknesses and around areas where you’ve been injured before.

The strongest predictor for future injury is previous injury.

Stay mobile.

If you don’t have enough mobility to do an activity but decide to do it anyway… you’re setting yourself up for problems.

GET ENOUGH SLEEP

This one’s the kicker because even if you get strong and stay mobile, you’re still setting yourself up for failure and injury if you’re not getting enough sleep.

Folks who regularly sleep less than 8 hours per night are 1.7 times more likely to be injured than those who sleep 8 hours or more.

Stack the deck in your favor, and prioritize sleep.

It’ll help keep you out of pain, and if you do get injured, you’ll get out of pain more quickly.

Need help sorting all this out?

Click the link and we can help!

www.couragefitnessdurham.com/discovery-call

"When I was getting winded 10 minutes into the first half of the neighborhood pick-up game, I knew I needed to get myself back into a gym.

That is when I found CFD. I like that they coach me like my old high school coach - with enthusiasm, knowledge and skill, performance tracking, and actionable feedback."

Our program is designed so that you experience the real benefits outside the gym.

By increasing your strength & cardio, you'll be able to do more of the stuff you love, with the people you love.

Don't wait another day. Join us for a FREE Discovery Call and let us show you what you're capable of.

We’ve helped hundreds of people reclaim and maintain their active lifestyles without going to the doctor or quitting the things they love.

Use the link below to register and a coach will connect with you shortly!

https://couragefitnessdurham.com/discovery-call

Pain creates tunnel vision.

When you’re in serious pain, avoiding making it worse and figuring out how to get rid of it become your top priorities.

You still want to play on the floor with your kids.

You still want to run with your dog in the mornings.

You still want to be able to move the furniture around without asking for help.

Your desires haven’t changed, and not being able to do those things you love and or need to do can be MADDENING.

Days feel like weeks and months feel like years.

That’s why patience is a powerful ingredient in your rehab journey.

It stops you from quitting.

It helps you stay consistent.

It helps you maintain a positive outlook.

So how can you be more patient when you’re amid an injury?

We do it by helping our clients understand exactly what’s happening with their bodies, where they are in the healing process, what the rehab process will look like moving forward, and letting them know along the way what needs to happen for them to achieve their next milestone.

Patience is easy when you’re not sitting in the dark.

If you’re ready to get out of the dark and work with someone to get out of pain who will help you understand your body and what needs to be done so you can get back to your active lifestyle, shoot us a message, we’d love to help.

"I've avoided group workouts forever because I didn't want to look stupid - I mean, I've never done some of those exercises before!

But at CFD, they took the intimidation away. I was paired up with a coach who gave me the personalized attention I needed to feel confident in the group sessions. 10 out of 10 would recommend!"

We understand that group exercise can be intimidating.

You're new to the movements, but you don't want to look like the newbie.

That's why we start by pairing members up with a coach to start. Your coach will help you learn the ropes and make the transition to group workouts seamless for you.

Still nervous?

Book your FREE Discovery Call using the link below and let us show you just how easy it is to get started.

We’ve helped hundreds of people reclaim their active lifestyles without going to the doctor or quitting the things they love.

https://couragefitnessdurham.com/discovery-call

People are not built to sit for long periods.

What happens when you go too hard for too long in any sport or physical activity?

If you’re not recovering and doing everything to keep your body functioning well, you eventually get injured.

Sitting works the same way.

But our modern economy is built around folks hunching over their desks for hours and hours on end.

If you view sitting as a sport, it makes sense why many people with desk jobs are in pain.

If you’re a desk dweller, what are you doing to care for yourself?

Here are some simple tips to make your day at the desk just a bit easier.

-Stop eating at your desk, get up, and eat somewhere else, preferably standing up.
-Set a timer to get up and move around every 15 minutes. You don’t need to do much, it only takes 15 seconds. Get up move and get back to work
-Create opportunities to move. Send things to the printer that’s further down the hall. Get up and ask a colleague a question rather than sending an email, etc..
-Stand at your desk as much as you can. If you can get a standing desk do it, if you can’t or you’re not allowed to try and budget standing tasks throughout the day.

Little things make a big difference.

Need some help strategizing how to avoid the injuries that can come from a desk job?

Hit the link below and we can help!

www.couragefitnessdurham.com/discovery-call

Does it seem like more and more people are talking about their workouts these days?

Your friends and family all seem to be trying some new exercise program...and enjoy it.

Being unable to be a part of that conversation may make you feel like an outsider...and it's not a great feeling.

If you've been wanting to make a change in your lifestyle, now is the perfect time.

We are here for anyone willing to step outside their comfort zone and try something new.

Use the link below; one of our coaches will contact you shortly to learn more about you and your goals.

https://couragefitnessdurham.com/discovery-call

Can't wait to see you in the gym!

We’ve helped hundreds of people reclaim their active lifestyles without going to the doctor or quitting the things they love.

If you’re a parent you know how important it is to set a good example for your kids.

Showing them that they need to exercise and take care of their bodies is one of the most important examples you can set for them.

But it shouldn’t be the only thing they see.

They need to know that you have an identity away from the gym.

They need to know that they should have an identity outside of their fitness.

They need to know that lessons in the gym are important because they translate to the real world, OUTSIDE of the gym.

Share your love of fitness with your kids.

Then go out and show them how much you love using your fitness to spend meaningful time with them doing the things you love.

We celebrate 16 years serving Downtown Durham today!

Thank you to all of our members and community for their support over the years! We wouldn't be here without you!

Big shout out to the absolute best team in the business, hands down! Onward and upward... we're just getting started!

"Being someone who needs routine in their daily schedule, these classes have kept me structured and efficiently using my time"

How many times have you glanced at your daily calendar and thought to yourself "Yup...there's no way I'm getting in my workout today"?

Busy schedules are exactly that - busy...and that's probably not changing anytime soon.

We've created a thorough offering of various exercise options to accommodate even the most slammed calendars.

Book your FREE Discovery Call and let us show you how you can win the day and still get in an awesome workout.

Use the link below and a member of our staff will be in contact shortly to book your appointment!

https://couragefitnessdurham.com/discovery-call

We’ve helped hundreds of people maintain and enhance their active lifestyles without going to the doctor or quitting the things they love.

When you believe your physical woes are due to the "bad" knees, shoulders, backs, etc that run in your family, it closes doors to possibilities for you.

What does believing you have "bad genetics" get you?

Nothing...

Not only does it give you nothing, but it also robs you of options.

Why?

If you believe it's your genetic fate to be in pain, you are far less likely to do something about it.

You're more likely to accept your status quo and never find out if your life could be better than it is.

Genetically, speaking, it's unlikely you've been sentenced to a life of muscle and joint pain.

Does that mean that there aren't genetic conditions that may cause your pain or disability?

Of course not, but those are generally exceptions to the rule.

The odds are very low it's your genetics causing you pain.

It's more likely that you've picked up beliefs from your family and society that your future is already written.

It's not true.

You're not destined to live the rest of your life in pain.

There are options for you!

"It's funny, I can remember Googling "which workout program is best for ___" all the time when trying to figure it out on my own.

If I had known about CFD originally, I would have saved myself so much wasted time!"

In full transparency - you don't need a coach to exercise...or even to get results.

We'll admit that 100%.

But it'll only take a couple of sessions with our coaching staff for you to realize how awesome it is to have your program designed for you.

Our group workouts are backed by science and experience, and powered through hard work.

Looking to take your physical freedom to the next level?

We invite you to come to experience our culture and become a part of our courageous and inspiring community today!

We’ve helped hundreds of people enhance their active lifestyles without going to the doctor or quitting the things they love.

Use this link to schedule your FREE Discovery Call and get a comprehensive dose of what we offer.

https://couragefitnessdurham.com/discovery-call

If you want to live a long healthy life free from disability, you need both.

Your cardiovascular fitness has the strongest influence of any single variable on your FUTURE life expectancy.

Read that again.

If you want to maximize the time you have left on earth, you need more cardiovascular fitness.

That's lever number 1.

Lever number 2 is muscle mass.

Muscle mass decreases with age. The process is called sarcopenia.

As you lose muscle mass, you lose physical freedom.

You get slower, your balance fails, your reaction time slows, and your coordination withers.

The result?

An older version of you that is no longer confident in your physical ability and withdraws from regular life.

Set yourself up for a future you can look forward to.

Prioritize your cardiovascular fitness.

Get strong and stay strong.

Live a life you're excited to wake up for every day.

Get in.

Get fit.

Get out.

Get on with life.

We are talking to all you 'weekend warriors' out there.

No one wants to spend half of Saturday at the gym, thinking about what thing to do next, or waiting on shared equipment to free up.

What a waste of time.

If you're simply looking for an exercise program that is efficient and effective, great news - you've found it.

Our group sessions are done in under an hour and designed to get you in, get you fit, and get you on with your life

We’ve helped hundreds of people enhance their active lifestyles without going to the doctor or quitting the things they love.

Interested? Use the link below to register for your FREE Discovery Call and a coach will be in contact shortly!

https://couragefitnessdurham.com/discovery-call

No one wakes up in the morning hoping to have fewer opportunities and less capacity to live life to the fullest.

Yet for most people, that's the status quo they've been trained to accept.

"After you hit 30, it's all downhill."

The only reason that's the status quo is because that's the path of least resistance.

It's either that or living the life of a competitive athlete until you die.

But neither of those options is all that appealing to most people.

There is a 3rd option.

You can get out of pain, reclaim your active lifestyle, and, ultimately, remodel your life and yourself.

10 minutes before your workout your gym buddy cancels on you. Do you.....

A) Force yourself to go alone and be miserable

OR

B) Lose all motivation, decide to skip the gym as well, binge Netflix, order a pizza, and tell yourself "I'll go tomorrow."

Does that sound familiar?

You are the average of the five people you spend the most time with.

And it's a lot easier to hit those goals when you are surrounded by like-minded people.

So, if it is time to find your new training partner, driven community, and inclusive tribe, come to CFD - our motivated members are waiting for you.

Click the link below to get started with your FREE Discovery Call!

https://couragefitnessdurham.com/discovery-call

We’ve helped hundreds of people maintain and enhance their active lifestyles without going to the doctor or quitting the things they love.

Carrying all your groceries inside in one trip can make you feel like you're the master of the universe.

One trip, done.

The reason something so small feels so good is that you get to express your physical freedom in real life, rather than just in the gym.

Should you avoid the gym if it doesn't mimic the demands of life? No.

You should examine whether or not what you do in the gym is giving you more physical freedom.

As an example: If your back squat increases from 125 # to 135 #, how much more physical freedom might you gain?

Not necessarily enough to meaningfully change your life. You have plenty of squat strength to do what you want outside the gym, but maybe your grip strength is lacking and you still need 3-4 trips for groceries.

Spending some of your time doing farmer's carries in the gym can give you the capacity to unlock more physical freedom outside of it.

That's the essence of practical fitness.

Set your goal according to your desired outcome and do the thing that will do you the most good.

Was there a time when working out used to excite you? You used to look forward to your daily session?

Maybe it wasn't even that long ago...and there's no reason you can't have that feeling back.

Thousands of Durham residents have rekindled their relationship with exercise at CFD dating back to 2008.

The first step is to come give us a try and see what we're all about.

Our FREE Discovery Call is the perfect opportunity to see if that spark is still there and meet the coaching staff and other like-minded people.

Questions? Nervous?

No worries - use the link below and a member of our staff will be in contact with you shortly to answer any questions you have!

https://couragefitnessdurham.com/discovery-call

We’ve helped hundreds of people reclaim and maintain their active lifestyles without going to the doctor or quitting the things they love.

Getting your health back is hard.

It can cost a lot of time, energy, attention, and money.

Getting well is far cheaper than the price of inaction.

You won't transform your health overnight, but that's why you need to start working on it today.

Start small and go for a walk or trade a soda for some water.

Cook a meal instead of ordering take out.

Go to bed 20 minutes earlier than usual.

Small health changes can make a big difference.

We're big fans of functional movements.⠀⁠
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We're even bigger fans of safe, practical movements.⠀⁠
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Our coaches make sure that every person gets the attention they need to ensure that everyone can get a good workout and still be able to come back the next day.
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What's the purpose of being fit, if you are always hurt???⠀⁠
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Come see the difference for yourself.

Click the link below to schedule your FREE Discovery Call!

https://couragefitnessdurham.com/discovery-call

We’ve helped hundreds of people maintain and enhance their active lifestyles without going to the doctor or quitting the things they love.

What does a life well lived look like for you?

Hiking on the weekends with your family?

Fast and heavy workouts with friends?

Enjoying your day-to-day life without pain so you can appreciate the little things?

A life well lived looks different for everyone, but it typically has one common thread...

Physical freedom, is the freedom to choose to participate in any activity without fear of your body not letting you.

If you're in pain, you don't have physical freedom.

If you're working through rehab and have been told to STOP doing the things you love, you still don't have physical freedom, even if you're now pain-free.

When you work with us, we won't ask you to give up your active lifestyle.

Instead:
We'll get to know you and your goals.
We'll help you dig deeper into the aspects of your life that are the most meaningful to you.

You don't have to give up your active lifestyle.

You don't have to depend on doctor visits or medications forever.

You can get out of pain and back to doing what you love.

"I have tried every orange, green, and red-lit boutique fitness studio out there but have not found one to keep me motivated and challenged - until I found these guys.

Their personalized attention changed how I looked at exercising and made it something I look forward to doing!"

At CFD, we promise you will never walk into an overcrowded class where the coach doesn't know your name.

We reject the one-size-fits-all class model and provide individual coaching and attention, within a motivating group atmosphere.

If it's time for you to make a change, use the link below to book your FREE Discovery Call!

https://couragefitnessdurham.com/discovery-call

We’ve helped hundreds of people maintain and enhance their active lifestyles without going to the doctor or quitting the things they love.