How to Get Rid of Sore Muscles

Although the feeling of sore muscles after a tough workout is rewarding, it’s not necessarily comfortable. But, sore muscles after a workout, also known as delayed onset muscle soreness (DOMS), actually serves a purpose during the recovery period. According to Everyday Health, your body responds with the pain you feel so you don’t over-train, while letting your muscles recover.

DOMS usually peaks 48 to 72 hours after a tough workout. One of the top mistakes people make is going back to the gym and putting their body through more strenuous workouts, without giving their body enough time to fully recover.

If you’re seriously hurting after a workout, consider taking a day or two off to let your muscles heal and restore themselves. The best way to reduce muscle soreness is through muscle recovery.


Train Hard, Recover Right With Rapid Fit KC Personal Trainers

Just like workouts require proper form and techniques, avoiding unwanted muscle soreness requires proper recovery.

At Rapid Fit KC, our personal trainers take a comprehensive approach to training and muscle recovery. We’ll give you a customized workout plan, along with recovery tips to help avoid and get rid of sore muscles.

Note: if you’re starting a new training regimen, or haven’t exercised in a while — your body is most likely going to feel it the next day — so don’t count sore muscles as a setback.

While muscle soreness isn’t 100% avoidable, there are some preventative steps you can take to ensure you’re giving those muscle fibers enough time to heal and bounce back before your next workout. Check out a few ways to help reduce muscle soreness and inflammation!


Make Stretching a Priority

Muscle soreness isn’t a bad thing. But, you don’t want to experience the kind of soreness that’s uncomfortable and tends to linger longer than it should.

The best way to try and prevent unwanted muscle soreness is to incorporate stretching before and after your workout. Don’t neglect your warm-up or cool-down. Doing so can cause you to pull a muscle or cause injury.

A man stretching sore muscles in the gym.

You need to get your muscles warmed up prior to your workout. One way to do this is by using dynamic stretches (stretches that involve movement) to loosen up your muscles and get your body ready to move. Some easy, yet effective, stretches and warmups before a workout include: walking knee pulls, walking lunges, jogging in place, lateral bounds, etc. Here is a quick, five minute video to follow to ensure that you get your blood flowing before beginning your workout.

After you exercise, you should incorporate a cool down period. Take a walk and then sit and use static stretches (stretches you hold) to ease your muscles and prevent soreness. Think, touching your toes or holding your knee to your chest. Here is a five minute full-body stretch cool down video to consider as well!

Adding stretching into your workout routine is quick and easy and should take about 10 minutes total. By warming up and cooling down, you reduce the chances of being sore the next day.


Keep Yourself Hydrated

Hydration is important before, throughout, and after your workout to prevent cramping and help decrease inflammation. Not only that, but water energizes your muscles and can help your endurance. Without enough of it, your muscles won’t be getting the electrolytes they need to maintain balance.

Girl drinking a glass of water.

Water also helps your body better tolerate pain caused by sore muscles. According to the journal Psychophysiology, drinking an adequate amount of water can help increase your endurance and tolerance to pain. When in a dehydrated state — drinking under your recommended daily dose of water — perception and sensitivity to pain is radically higher.

Water will help speed up the recovery time from sore muscles, and is so important to incorporate into your workout. Sore muscles limit consistent strength building, and can be tough to work through, if it’s not addressed early. Dehydration can also worsen the recovery period (and it’s just bad for you in general).


Use Your Sore Muscles (Lightly)

The last thing you want is to do more damage to your muscle fibers. However, getting blood flow is extremely important in the recovery process. We suggest anything from a light walk or jog to more dynamic or static stretching.

If you find yourself back at the gym with sore muscles, we suggest only using 25 to 50 percent of the weight you would normally use. It’s important to listen to your body and not overdo it.

Unfortunately, staying on the couch and not targeting your sore muscles won’t help speed along the process.


Give Yourself A Massage

Massaging your sore muscles can feel relieving because it helps to reduce pro-inflammatory Cytokines, resulting in a reduction of muscle soreness. In order to give yourself a quick and easy massage, we recommend using a foam roller, cold massage roller or therapy muscle relief natural lotion. These items are easy to find at stores near you, or on Amazon.


Use Ice/Heat on Sore Muscles

It is best to apply ice first within 48 hours of the onset of sore muscles. The cold sensation will help reduce inflammation and blood flow, and also numbs the sore tissue. The cold acts as a temporary anesthetic and slows down the pain messages that are transmitted to the brain, according to Medical News Today. However, it’s important to note to never put ice directly on your skin, make sure to cover your ice pack with a washcloth.

You might want to consider a heat treatment if you are still experiencing muscle pain after a couple days, as it promotes blood flow and helps muscles relax. You can use anything from a hot pack to a heating pad, or even warming up a wet washcloth in the microwave. Regardless of the method used, heat will give some immediate relief to sore muscles.

Another well-known method that people tend to grab for at the onset of muscle pain is Icy Hot. There are options for gel, patches, spray, etc. The ingredients cause a cooling sensation followed by a warming sensation that distracts you from the pain by blocking pain signals sent to the brain. The cooling sensation dulls the pain while the warming sensation relaxes it away.


Rapid Fit KC Personal Trainers Can Help

Rapid Fit Trainer2

Our trainers have the knowledge and insight to help you use and recover your muscles the most effective way, while preventing extensive muscle soreness and even possible injury.

At Rapid Fit KC, we understand that no two people are the same, and the same plan won’t work for everyone. Our certified personal trainers will work to craft a plan that is best for where you’re at in your fitness journey. We offer 1 on 1 personal training and group training sessions, and would love to chat with you about building a plan that works for you! Schedule your free 15 minute “no sweat intro” at the gym where we can make a plan to reach your fitness goals.

Get in touch with one of our team members today!


How Does Personal Training Look At Rapid Fit KC

Kickstarting a healthy and active lifestyle can take on a few different meanings, and not everyone’s “start” (or restart) looks the same. At Rapid Fit KC, our trainers will meet you exactly where you are and help create a plan tailored to reach your personal health and fitness goals.

We offer 1 on 1 personal training, as well as group training sessions, to cater to different types of preferences. Both options for personal training are designed to give you the structure, support, and motivation you need to remember why you started and to keep showing up!

All of our Rapid Fit KC trainers are certified and equipped with the knowledge to get you on track for healthy living. Best part? You’ll be crushing your goals and seeing results in no time.

We’re not just here to help you get started, we’re here to help you transform your life.

1 on 1 Personal Training

1 on 1 personal training sessions are customized to you and your fitness goals. We’ll set up a flexible plan that works for your fitness level, schedule, and ensure that you are hitting your marks along the way. Having a personal trainer has a lot of great benefits, such as having answers and advice at your fingertips, and the accountability to keep you motivated and push you further.

Girl working out with black ropes.With a 1 on 1 session, you’ll receive a personalized workout plan and nutritional guidance that aligns with your individual goals. Our plan of action will be influenced by what you’re hoping to get out of it. Whether you’re looking to improve your performance, lose weight, or just look and feel like a better you — our personal trainers are eager to come alongside you in your fitness journey.


We would love the chance to sit down with you over our No Sweat Intro, which is a 20-30 minute conversation at the gym where you can come in and chat with us about your goals, talk through your fitness history, and figure out the best path for your success. Don’t worry, there’s no pressure to make a decision or commit to something you’re not ready to move forward with.

At the very least, we’ll encourage you to take that first step. But, only when you’re ready!


Group Training: Who is it for?

Group training is a great option for those who want to experience a sense of community. Working out in a positive, upbeat environment gives our clients the opportunity to push themselves harder, while supporting each other. Groups can provide structure (if you’re someone who needs it), establish accountability, and consistently encourage you to build and sustain a healthy lifestyle.

Our group training sessions typically run between 10-15 people, and can work for individuals of varying fitness levels. Group training is higher intensity compared to 1 on 1 sessions, and is recommended for those looking to develop, strengthen, and improve their overall performance.

Quick tip: if you’re just getting started in your fitness journey, our trainers suggest beginning with our 1 on 1 sessions to build up your strength, endurance, and consistency in the gym. Once you feel ready to up the intensity of your workouts, group training could be the perfect next step!


black dumbbells on a weight rack.

Why Rapid Fit KC?

Our trainers are here to champion you towards achieving your goals and taking hold of the life you want to live. Being happy and healthy takes time and discipline, but it’s always worth it. We can assure you that you’ll be in good hands with us, and we can’t wait to see the progress you make!

To make progress, you have to start somewhere. Start with Rapid Fit KC!

To learn more about what it takes to start and sustain a healthy and active lifestyle, get in touch with one of our team members today!

Fitness Nutrition

Things To Do For A Healthier Lifestyle

Getting your health and your body on track is a difficult and daunting task — we get it. But, there are ways to slowly incorporate healthy habits into your day-to-day life that will get you on the right track. Here are a few tips to help you along your fitness journey!


Get Your Body Moving

As you might expect, exercise is one of the best and most vital ways to keep your body in shape. Cardio is a great way to train your body and make the most out of your workout in the gym. Cardio can include running, cycling, and HIIT workouts among others. There are many types of cardio to choose from at the gym, and our team at Rapid Fit KC we will help you find the best kind to help target your fitness goals.

Man running on a treadmill.

For beginners, we recommend slowly easing from a walk to a run on a treadmill or getting around thirty minutes of exercise on an elliptical to warm your body up. From there, weight lifting and resistance training is a great way to keep your body toned and healthy.

However, physical activity doesn’t always have to mean sweating it out in the gym.

Simple tasks such as walking instead of driving, taking the stairs instead of the elevator, and taking quick “walk breaks” at work (getting fresh air or a quick lap around the office), can help you begin to introduce more physical activity into your daily life.

We know you’re busy and that the gym isn’t always the first thing on your priority list, so we found some small exercises that you can do right from your desk — deskercise if you will.


Have a Balanced Diet

Another important way to live a healthy lifestyle is by giving your body more of what it needs, not just what you want in the moment. Easier said than done, of course.

Healthy food bowls featuring rice, vegetables and avocado.

A balanced diet is essential to your health and the way your body functions. Make sure you are fueling your body with fruits, vegetables, healthy fats and lean meats and prote

in. A go-to healthy lunch option could include a lean chicken breast, wild rice and your choice of vegetable. Chicken breast is a great staple in your diet and we’ve listed 21 ways to use it for meal prepping here. For vegetarians and vegans, here are some of our favorite light and healthy recipes to try for lunch and dinner.

A good tip for the office is to pack your own lunch and stay consistent with meal prepping to keep yourself from compromising when lunch time rolls around. If you try to stay away from fast food, and fuel your body the right way, you’ll start noticing an increase in energy.

Again, we understand that cooking a perfectly healthy meal isn’t always realistic, so don’t feel bad if you have to hit a drive thru on your way home from a long day at the office. If you aim to eat right as much as you can, that little bit can cause a huge change in the way you look and feel. Here are some clean and easy recipes to try at home!


Drink More Water!

Blue water bottle filled up with water.

Hydrate, hydrate, hydrate! How much water you should be drinking can vary, but for the most part you should be drinking eight 8-ounce glasses, which equals about 2 liters, or half a gallon. This is called the 8×8 rule to help you remember. Although that sounds like a lot of water, your body will thank you.

To make the process of drinking water easier and more enjoyable, some people like to inflate their water with lemon, cucumber, mint, etc. Here’s a list of our favorite flavor-packed fruit infused water recipes. By drinking water and cutting back on sugary sodas or juices, your body will begin to see major health benefits and you will feel much more refreshed.


Ways to Relieve Stress

Young girl laying in a hammock while reading a book.

Lastly, and equally important is to keep your mind and emotional health in balance as well. We know stress is a common denominator for most people when it comes to their fitness journey, and there are ways to ease your busy work load. Some of our favorite tips on how to manage stress include: taking yoga classes, taking time away from technology, reading more and creating more.

Yoga is a great option because you can do it at home, all you need is a mat or towel. There are many YouTube instructors that are easy to follow so you can focus on the movements. Check out this 15-minute yoga for beginners video for some inspiration; Once you find a time that works with your schedule, make yoga a habit to find your zen and forget about the stress and the pressure for as long as you have time to. There are many benefits of yoga, and we highly recommend it.

Take some time to yourself and take time away from technology. Chances are, you’ve been staring at a computer screen all day at work so when you get home, try to unplug. Here are 11 reasons to stop looking at your phone. Instead, read a book and stimulate your mind. Reading is also a great stress reliever! If you begin to build out time for yourself, your body and mind will thank you.


Create New Lifestyle Habit with Rapid Fit KC

By using all of these tips, and slowly implementing new habits, you will begin to look and feel better. Of course, one of the best ways to maintain a healthy lifestyle is by having an exercise plan in place. We understand that the gym can be intimidating at times, but our team is here to help you navigate! Join us for a free “No Sweat Intro” to discuss your goals, talk about your fitness history and figure out a path for success. All are welcome at Rapid Fit KC!

Questions about our gym? Get in touch with a Rapid Fit KC team member today.


5 Fitness Myths You Shouldn’t Believe

Here’s the hard truth, your fitness journey isn’t always going to be straight forward. Throughout your journey, it’s likely you’ve heard about certain aspects of fitness that aren’t true necessarily true or backed by credible sources. There’s no one-size-fits-all solution. Finding a plan that fits you and your goals takes time and maybe a little extra research or tips from friends you trust. When taking advice from others, it’s good to be mindful of what you should and shouldn’t listen to.

Here are five fitness myths to help you avoid potential setbacks in your fitness journey!


1. You can target your fat burn.

There’s no solid scientific evidence to suggest that you can burn fat on specific areas of your body. Simply put, doing a high number of crunches a day won’t burn the fat off of your stomach and give you the abs you’re working for. The truth is, building strong abdominal muscles is not possible under a layer of fat. Good news? By regularly exercising and eating a healthy and balanced diet, your body can start to burn more fat. You will get more fit and lean out during the process, too (which is never something to complain about!).

Despite what you may have heard, you don’t have to spend hours in the gyms to see results. One of the best ways to burn fat is through High Intensity Interval Training (HIIT) workouts. Check out a quick HITT workout you can do at home! Once your body gets leaner, you can begin to target muscles and improve definition. “Spot reduction doesn’t work because it usually targets muscles that are relatively small through exercises that are insignificant in terms of enhancing overall fitness, strength and energy expenditure — regardless of how much you ‘feel the burn’ when training them,” Chris McGrath, founder of Movement First said in an Insider report.


2. The more you sweat, the more fat you burn.

While sweat can be a good measure of exercise intensity, it is not related directly to calorie burn. Although you may notice immediate weight loss after an intense and sweaty workout, the weight you’re losing may mostly be made up of water. Instead, the biggest determining factors of how many calories you burn depends on weight, exercise type, exercise intensity and exercise duration. Your best bet is to take part in cardiovascular exercises. These exercises include HIIT, running, dancing, cycling — just to name a few. Strength-based exercises will also result in a greater burn. These exercises include squats, deadlifts, planks, and more.

A great tool to track how many calories you burn per workout is by using a Fitness Tracker. Very Will Fit has listed the best nine that you can check out here.


3. More gym time is better.

Overworking your body will do more harm than good. There are many problems with staying in the gym too long, one being that the quality of your workouts will gradually decrease. Workouts are meant to put stress on your muscles, and that’s how you make strength gains. However, too much stress can cause fatigue, which may negatively impact your workout performance. And, eventually, your exercise form will start to degrade. Overall, this type of mindset is not sustainable. The best way to combat this is by splitting up your workouts and monitoring how much time you spend in the gym — experts say no more than 90 minutes.


4. You will lose weight with exercise only.

To lose weight, you need to either burn more calories than you consume or eat fewer calories than your body uses each day. Some recommendations on how to stay on track include using a calorie-tracking app. HealthEssentials recommends MyFitnessPal, LoseIt! and FatSecret. These apps give you a breakdown of the amount of calories, fat, sugar (and more) that your favorite foods and drinks contain. It may be eyeopening at first, but you can always use it as extra motivation to help you make better decisions about the foods you choose to consume!

Like with anything else, balance is always key. It’s important not to restrict yourself completely from the foods you enjoy. Although self control is a virtue, if you are craving a certain type of food, it’s better to slightly indulge and move on, rather than over-indulging after days of resisting. If you completely cut out all things “bad for you,” you will suffer more in the long run. As long as you are trying your best to stay on track and eat a balanced diet, the pounds are more likely to come off.


5. If you don’t feel sore the day after a work out, you didn’t train hard enough.

Although you might be familiar with the term “no pain, no gain,” this just isn’t true. Sore muscles can be a result of overtraining. While it’s not known what exactly causes soreness after a workout, according to Curiosity, it’s most likely because exercise causes microscopic tears in your muscles, which can create inflammation and a heightened sensation of pain. Keep in mind, it’s not a bad thing to be sore after a tough workout — you just shouldn’t worry too much if you don’t feel any soreness. It all comes down to how often you train.

“Being sore doesn’t necessarily mean it was a great workout — it just means that a significant amount of stress was applied to the tissue,” says exercise physiologist and trainer Pete McCall, M.S., C.S.C.S., host of the All About Fitness podcast. “You can have a great workout and not be sore the next day.” In order to cure sore muscles after a tough workout, Everyday Health advises hydrating, stretching and using your sore muscles.


Kickstart Your Fitness Plan With Rapid Fit KC

Rapid Fit KC’s personal trainers stick to the facts. Our team is knowledgable and can help you navigate through your fitness journey. If you’re interested in learning more about training at our facility, we would love to meet with you! You can rest assured that we know our stuff and can combat the many fitness myths that you have been exposed to.


5 Reasons You Need a Personal Trainer in 2019

Many people start off the New Year with big aspirations driven by the “New Year, New You” motto. Goal setting and resolutions are great, but can be difficult to sustain. When it comes to kick-starting a healthy lifestyle involving exercise and forming better eating habits, it’s not always easy to do at first. If you hit the ground running this year with your new goals and workout plan, but you’re already experiencing a decline in your motivation, a personal trainer may be your solution!

Our trainers at Rapid Fit KC are certified, experienced and lead with a determination to help individuals change their lifestyle, and ultimately change their life. We’ve come up with a list of 5 reasons you need a personal trainer to take hold of 2019 with the confidence and motivation to reach your goals. Be sure and consult with your doctor or medical profession before making any of these lifestyle changes.

Learn from the Expert

There’s nothing more intimidating than walking into a gym ready to take on your fitness goals, but having no idea where to start. If this is you, you’re definitely not the only one. It’s like with anything else, “if you fail to plan, you plan to fail.” So, the first step is to have a plan or workout program in place to give your goals some structure and sustainability. Easier said than done, right? This is where a personal trainer comes in. Rather than researching and trying to build a workout plan from what you find on the latest fitness blogs or YouTube, a personal trainer does this part for you.

Rapid Fit KC trainers

Rapid Fit personal trainers, David Qquendo, Jenny Shost, Ryan Black, Taylor Shull, Garret Sager, and Journey McMahon are all equipped with the knowledge, skillset and experience to help you define and achieve your personal fitness goals. If you choose to do 1 on 1 training, you’ll receive a personalized workout plan tailored to you, as well as nutritional guidance to further support your fitness goals. These two things combined quickly eliminate the guessing game for how to get the best results, and provide you with the confidence and support you need to stay driven and on track!


How many times have you started a new workout plan, diet or program like Whole 30 (which is hardcore) with all intentions of finishing, but your plan got hijacked by life? Life as in sleeping through your alarm, working late at night, donuts being brought into the office (and you obviously couldn’t resist), being too tired or too busy.

Better Yourself | Rapid Fit KC

As humans, we’re destined to fail without accountability. What does that look like with a trainer? A personal trainer is more than someone who simply gives you workouts to do and suggestions to improve your diet. Our trainers will give you the constant support, advice and encouragement you need to keep showing up and putting the hard work in. Having someone in your corner pushing you to be the best version of yourself makes it harder to bail on workouts, too. It’s always a team effort.

For an extra measure of accountability, check out our group training sessions!

Crush the Plateau

For anyone who has worked out consistently for weeks or months at a time and stops seeing results has most likely hit what’s called an exercise plateau. This can happen when you do the same workouts repeatedly overtime, without mixing things up and engaging different muscle groups with different exercises. When you find a workout routine that’s comfortable and easy to stick with, it can be tough to make changes. But, your body needs the switch and new challenges for compounding results!

personal training

At Rapid Fit KC, we know that plateaus are not your friend. Your trainer will bring it down to a science and structure your workout plan to avoid unwanted plateaus. Not only does it keep things interesting for your body, it keeps things interesting for YOU. Rapid Fit KC is all about making things fun, while staying driven by results.

Avoid Setbacks

If there’s one thing that leads to most setbacks or injuries in the gym, it’s improper technique and form. Improper technique and form can lead to muscle sprains, strains, fractures and more serious injuries. To get the most out of your workouts, it’s important to learn the proper techniques and form for each exercise.

We’ve all seen people who toss around heavy weights carelessly. While the amount of weight may turn heads, the form and technique are not at all impressive. It’s always better to focus on having good form, rather than more reps or heavier weight. A certified personal trainer understands the anatomy, functions and movements of the body, and can provide insight and instruction for proper technique and form. This will help you avoid setbacks and keep your body healthy and performing optimally.

Change Your Lifestyle, Change Your Life

Live Happier | Rapid Fit

At Rapid Fit KC, we view your goals holistically. It’s not just about the here and now, it’s about where you’re going. It’s also a process that takes time, commitment and the drive to keep going. You take your goals seriously, and so do we. We’ve seen hundreds of people go through our program with a variety of different goals, but with one thing in common — to lead a healthier and happier lifestyle.

And, that’s what we’ll help you do.

Rapid Fit Group Training

When you change your lifestyle with eating healthy and exercising, you change your life. Committing to these two things can lead to some powerful benefits like alleviated stress, improved sleep patterns, and more energy throughout the day.

Not only that, but one of the greatest benefits at Rapid Fit KC is the community of people who rally around you, push your limits, and celebrate your successes.

Why Rapid Fit

Rapid Fit KC is a place for people of all fitness levels to get connected, be encouraged, have accountability and find motivation for healthy living.

If you’re interested in learning more about personal training at our facility, we’d love to hear from you! Schedule a sit down with one of our trainers to learn more about our process and find out how we can help you reach your fitness goals for 2019.


A Different Kind of Happy Hour

Long work days do something to us. Whether you spend your time working a desk job, running a construction company, meeting with clients or working non-stop as a stay-at-home parent — the tasks of the day can leave you feeling exhausted.

How many times have you sat waiting for 5:00 pm to roll around? It’s in those moments when your release radar may start firing signals that all point towards your favorite time of the day … happy hour.

There’s no question why restaurants and bars all over the country started adding happy hour. People have fallen in love with the idea of “relaxing and unwinding” from the work day over drinks and appetizers with friends. It’s enjoyable… it’s also easy to do. But, what if there’s a better way?

It All Starts With Why

When it comes to getting happy hour after work with friends or turning on Netflix and chilling out for the evening — it probably doesn’t take much to explain your motives. Those options may help you escape from the work day, release some stress or get your mind off of other things.

At Rapid Fit KC, we believe every decision is influenced by a why. Every person who walks through the doors of our gym has a motive that brought them in. Some may be looking for a way to get back on track with a healthy lifestyle, and just need some accountability to help them along the way. Others may simply be doing it to socialize. Whatever the reason… there’s always a why.



new happy hour

Our team understands that work days can be tiring. We also understand that after a busy day, the last thing you may want to do is lace up your shoes and go hard at the gym. It happens to all of us. But, there’s a reason people make time to do it. It’s all about the end result. Redefining your happy hour with exercise will never leave you feeling guilty or second-guessing your decision.


Things you can avoid from a typical happy hour:

  • Over-indulging in high caloric appetizers (fried foods, dips, bread, cheesy apps)
  • Drinking a few too many alcoholic beverages that leave you with that “blah” feeling
  • Being more tired and having less energy the next day

However, if you’re wanting to get a workout in AND grab drinks and apps with friends, there is a way to do both. You’ll want to make sure you drink plenty of water during your workout, eat something high in protein or carbohydrates post-workout (before having alcohol), and try choosing drinks that can be sipped and savored throughout the evening to help you consume less overall. Go for a glass of wine or vodka with club soda, if you want to stay on the “lighter” side. If you’re really disciplined, you can always sip on a non-alcoholic drink, like club soda and lime. When it comes to apps, consider a healthier option, like veggies and hummus, and avoid the fried foods. A little indulging won’t hurt, but you don’t want to reverse the hard work you just put in at the gym.

Be mindful and ask yourself, “is this going to help me reach my lifestyle goals?”

The reasons you have for choosing to go for happy hour with friends, could be the very same reasons you should consider hitting the gym as an alternative. And here’s why:



If you’re worried about missing out on opportunities to be social with your friends, we can help you with that. Our culture at Rapid Fit KC is all about getting people connected as a part of our community. One way we help build our Rapid Fit community is through Group Sessions.


Groups provide structure, help establish personal accountability, and encourage healthy lifestyles with a fun, upbeat experience.

Let’s face it, joining a class for the first time can be intimidating. It can also be a little scary to work out on your own. With that in mind, we do our best at Rapid to ensure that everyone feels comfortable, safe and a sense of belonging — regardless of their fitness level or experience.

Benefits of group sessions:

  • Positive group environment
  • Passionate + motivating coaches
  • Adjustable to any fitness level
  • Creates accountability

Group sessions are also a fun way to meet people, build new relationships, and get the motivation and support you need to set and reach your healthy lifestyle goals.

Right now, we’re running a deal for our group fitness program — a free 7-day trial!



You’ve heard it before — “manage stress, before it manages you.” When it comes to relieving stress, you may choose to talk with a friend or family member, take a nap, snack on something, listen to music, go for a walk, or watch a movie. The list goes on…

At Rapid Fit KC, we can’t talk enough about the benefits of exercising in regards to relieving stress. Our members constantly express how much better they feel after a great workout, especially after a stressful day at work. Putting their body through a strenuous workout is no longer something they dread, but is something they get to look forward to.

How exercise helps relieve stress:

  • Releases endorphins (pain reliever)
  • Decreases tension
  • Improves sleep
  • Increases energy

Keep in mind, the exercise part isn’t always easy, but it is always worth it.

As we like to say, “to make progress, you have to start somewhere.”



Whoever said exercise couldn’t be fun, clearly hasn’t had an experience like the one you’ll find at Rapid Fit KC. If there’s one thing we take seriously around here — it’s that we like to have a good time. Our personal trainers (and gym members) work to create a positive environment that’s full of life, energy and some extra motivation to push you closer to reaching your fitness goals.

Think about it this way, when you choose to attend a group session at Rapid Fit— you get to meet some new people AND improve your lifestyle. It’s a win, win… if you ask us!



Rapid Fit KC is more than a gym. It’s a place for people of all fitness levels and seasons of life to come in, get connected, be encouraged, have accountability and find motivation for healthy living.

If you’re interested in pursuing a healthy lifestyle, but you’re not sure where to start, Rapid Fit can help! Right now, we have our Help 1,000 Program going on. Our goal is to help 1,000 people set smart, effective fitness goals before the end of the year. And you can be one of them. Schedule a sit down with one of our trainers to talk through your fitness goals!


How to Start (and Stick with) a Back to School Fitness Program

Fitness Program


The back to school season introduces a mountain of change to our lives. Whether you’re sending your kids back to school, or going back to school yourself, our routines are totally altered by the arrival of August and September. In order to achieve our fitness goals we have to consciously make fitness part of that routine.

For many of us, this season is the busiest of the whole year. We’re running from activity to activity, dropping of kids, balancing homework and work, sports, and school. Whatever your schedule may look like it can often be difficult to integrate exercise and health into your day. Here are some tips to get you started:

Seek Accountability

Accountability can look a number of different ways. Some people opt for an accountability partner. Someone with a similar schedule who agrees to work out at the same times with you to keep you accountable! This could be a friend, co-worker, or even someone you’ve met at your local gym! For some people, casual accountability isn’t enough. It can still be easy to bail on you and your friend’s morning run or evening workout.

school routine

That’s why Rapid Fit KC offers a couple of options for accountability. Group Sessions can be the best way to keep your fitness routine in check. In our group sessions, you’re training is individualized, but takes place in a group setting. Everyone in the group is chasing their own goals, together. That way, we can support each other and hold each other accountable while still receiving individualized advice and training.

Learn more about our group training sessions!

If you’re starting a workout journey or you have a specific goal in mind, our personal training options are a great way to hold yourself accountable. Our certified personal trainers are an excellent resource for fitness advice and healthy living. Rapid Fit’s personal training deals get you a personalized workout routine and nutritional guidance that can help you alter your lifestyle.

We’re currently running a personal training deal – 2 sessions for $32!


Schedule “Healthy” Into Your Day

Scheduling health into your day can come in many forms. One way to make sure you’re opting for a healthy lifestyle is to plan out your meals. While meal planning may sound like something that’s for hard core weightlifters or bodybuilders, it’s one of the simplest ways to keep yourself on track. If you already have a plan, you’re less likely to stray from it. When you start your day prepared with a packed lunch then you probably won’t go looking for fast food when it comes time to eat.

Meal planning can work for the grocery store too. Have a couple of go-to lists that you can swap out week by week. You’ll go to the store and ONLY get what you need for your healthy lifestyle.

Scheduling health into your day also means making time for exercise. For some people, it might be easy to integrate a trip to the gym into your everyday life, for others – you might only be able to come for training or group sessions. This means finding other ways to exercise throughout your day. Make time for your morning run, your lunchtime workout, or your after-work trip to the gym. If you’re already planning on going, then your default will be to follow the schedule!

Contact us to get started at Rapid Fit KC!


Set Goals

Having a plan and an accountability partner is a great start. But, sometimes, it’s the last second before our workout where we end up bailing on ourselves. We’re either too tired, too busy, too anything as long as it means we don’t have to make it to group training or the gym. In these moments, we have to push past our lack of motivation and focus on our determination instead.

Think about your “Why”. Why you started getting healthy. Some of start so we can be stronger, so we can feel better in our day-to-day lives. Some of us want to enter competitions, or set a great example for our kids. It’s these goals you should refer to when you consider standing yourself up for a workout. The goals you set will determine whether or not you feel successful!

If you need help setting goals, Rapid Fit can help. We’re running our Help 1,000 program intent on helping 1,000 people set smart, effective fitness goals before the end of the year. Schedule a sit down with one of our trainers to chat about your fitness plan!


Getting started with back to school fitness can be exhausting amongst all the changes you are already experiencing. However, making health a necessity in your everyday life will change your default to opting for naturally healthy choices!


MURPH Challenge

Memorial Day Murph Challenge

Another Spring season has sprung and we’re excited to be the studio that provides personal training in Parkville and services all of Kansas City. This good weather can only mean one thing, and that’s a new opportunity to tackle the MURPH challenge this Memorial Day weekend.

What is the MURPH Challenge?

Originally started through CrossFit, the MURPH challenge has quickly become a Memorial Day tradition for fitness fanatics. This tough workout is definitely not for the faint-hearted, but with the right modifications and the proper training, be sure, you can take on the challenge.

Who was MURPH?

This particular workout was designed to honor and pay tribute to our fallen and was named after Navy Lt. Michael Murphy; a SEAL killed in Afghanistan in 2005. Originally from Patchogue, NY, this brave 29-year-old was awarded the Medal of Honor.

What does the MURPH Challenge Entail?

Let’s dive right in and break down this workout so you too can partake in this ever-growing annual tradition.

The MURPH challenge consists of:
– 1-mile run
– 100 pull-ups
– 200 pushups
– 300 squats
– 1-mile run

Those who specifically train for this event and those Elite Crossfit athletes will complete the challenge with a weighted vest on of at least 20-pounds if not more. Yes, those are some big numbers! And believe me, doing 100 pull-ups alone is hard enough, so doing them all at once, is near impossible for most of us. So break it out! You can break out the pull-ups, pushups, and squats any way you want, so turn them into a circuit.

Any of the following breakouts could work:
– 10 pull-ups
– 20 pushups
– 30 squats
and repeat for 10 rounds.

You can break it down even further if 10 pullups at a time is too much:
– 5 pull-ups
– 10 pushups
– 15 squats
and repeat for 20 rounds.

Feel free to give yourself some breaks in between! maybe go a few rounds and take a minute rest before you dive into the next set. This way you won’t get burned out too quickly, because after you’re done with that, you have another mile run to go.

Don’t get overwhelmed just yet, if you need a little extra help, know that there are always modifications! If you’re new to pull-ups still but want to complete the challenge nonetheless, use a resistance band like you did when you first got into strengthening your arms. Also, know that there is no shame in knee pushups, keep a good form, and you’ll be working your arms just the same, you’ll just get less of a core workout. There really isn’t a modification for squats or the run, so you’ll have to push through those.

Take your time with this challenge, and remember to always consult with your personal trainer and physician to make sure you’re able to safely perform a strenuous physical challenge such as the MURPH.

If you’re looking for personal training in Parkville to help guide you not only through the Memorial Day MURPH Challenge in Parkville but through your fitness journey as a whole, reach out to one of the trainers at Rapid Fit KC where we offer personal training sessions and group fitness classes in the Northland to make sure you’re living your most healthy life.


From Your Personal Training Studio – Do personal trainers give nutritional advice?

You search for a personal trainer studio in Kansas City and hire a personal trainer for many reasons. Someone to show you how to build muscle, how to lose weight, what workouts to do and how often, how to perform each exercise correctly, someone to roll your eyes at while they yell at you to push harder…you know the drill. Very quickly that trainer becomes your confidant for all things related to why you hired them in the first place (look good, feel good, whatever your personal journey may be). All of this is exactly what you should be getting for your money, but what about nutrition, an almost equally as important part of the equation? 
A lot of people join local gyms to lose weight. But, the amount of exercise you actually need to do to undo a bad diet is probably more than you realize. So, if you want to lose weight, you need to look at your nutrition habits too. Healthy eating habits help more than just to lose weight. They help in increasing energy levels, chronic health conditions like heart disease or high cholesterol, increasing metabolism, enhancing strength, muscle recovery, and even mental health and boosting confidence. Nutrition is important when exercising because it is how your body gets what it needs in order to thrive and be sustained. 
You may already know that you can’t out-train a bad diet, that abs are made in the kitchen, and how profound of an impact nutrition can make on your body, your mind, and your appearance as a whole. So, you might start expecting food advice from your personal trainer as well whether it’s asking what they had for lunch if you should be cutting out carbs, or what their opinion is on the latest and greatest diet you read about in a magazine that morning. 

Be Open with Your Trainer about Your Eating Habits

Your personal trainers should absolutely be aware of your eating habits, so don’t be afraid to be open about this part of your life with them. It gives them a complete view of your lifestyle and where you may need to focus your workouts based on what and how you’re eating. However, it is important to make sure your personal trainer has the proper training and certification for advice and meal recommendations. 

The Client as a Whole Person

The fitness industry is moving more and more in a holistic direction, and treating clients as whole people,” and focusing on mind, body, and nutrition instead of just exercise routines. This allows personal trainers to provide a more rounded approach to programs. Fitness routines will be far less effective if your trainer isn’t aware of other situations, such as your stress levels, any sleep problems you’re having, potential ways your diet is working against you, and so on. Also, what’s right for you may not work for your workout partner or family member. This is another reason you may look to your personal trainer to offer insight on an individual level. 

Nutrition Advice from Your Personal Trainer

 Your personal trainer should be able to accurately address your common diet questions like…
  • How much protein do I need?
  • Should I eat 3 meals a day or 5 meals per day?
  • Is it best to weigh myself once a week or every day?
  • Is it best to eat before exercise or after exercise?
Your trainer should also help with the following nutritional guidelines:
  • Education on the benefits of protein, healthy fats, other macronutrients
  • Recipe recommendations
  • Food preparation advice
  • Replacing refined sugars and processed fats with good fats
  • Evidence-based nutritional supplement suggestions
  • General nutrition guidance and strategies to improve overall eating habits
  • Benefits of water and hydration
  • Food options for before and after workouts
  • Resources from industry nutritional organizations
  • Grocery store hacks
  • Fast food or junk food alternatives
More importantly, your trainer should suggest ways to incorporate nutrition with other lifestyle changes and examples of tools and resources to best manage your complete fitness and nutrition goals. 
Choosing the right fitness center in Kansas City is just as important as the right personal trainer. This way you know you have access to the right equipment and tools necessary for success. Find the right trainers and tools for overall health success at Rapid Fit KC, your premier personal training studio in Parkville, MO.

5 Things to Consider When Choosing a Boot Camp in Kansas City

If you have been tired of experimenting with different things for weight loss, you must go for boot camps. Find out what all to consider before getting involved.

Are you looking for a specialized program which leads to healthy results?

Then you need to know about boot camps which help you keep focused, on track and push your limits every time. Basically, these are referred to the group of civilians who have declared war on their bodies. These people are determined to improve their health, pushing themselves to physical extremes. In short, fitness boot camps offer a platform for group exercises and these have evolved with each passing year.

However, not all boot camps are equal. It is important for you to do some research before making a decision. Below are listed a few things to consider when choosing the best boot camp to meet your fitness goals:

Look for Location

The first thing you need to check is that the boot camp should be located in a safe, accessible and convenient place. Don’t forget to look for proper parking and restrooms. Along with this, you should check whether the business or trainer conducting the boot camp has a permit or permission to be at the location or not. Consider only a reputable and legitimate organization.

Find Fitness Assessment

To be honest, boot camps are not meant for everyone. Hence, if a fitness organization wants to screen you for health issues, it is a good thing. Moreover, it is your responsibility to let your instructor know about your health history, goals and past experiences. For instance, if your goal is to compete in a bodybuilding contest, a boot camp might not be a good choice. Having an orientation or assessment to evaluate your readiness, is a must do.

Check for Certifications

Similar to the location, you must be careful for the instructors at the camp. They should be professional, knowledgeable and educated. Nowadays fitness pros are certified; so you can ask for it. Generally, they have it from one of the reputable organizations including ACE, NASM, NSCA, etc.

Consider Class Levels

Are you aware of your fitness level? If not, you must first check to see how the class is conducted, how the instructor is able to accommodate various levels, and so on. Remember, a boot camp is not one-on-one personal training camp. So, you can’t expect it from the instructor to give complete attention to you or spend all of their time coaching you. However, a good instructor will definitely help you meet your needs.

Engagement Matters

For this, try to find answers to the following questions;

  • Does the instructor greet when you arrive and acknowledge you when you leave?
  • Does the boot camp try to engage with members inside and outside of class?
  • Do they introduce new people?
  • Is there a social media platform involved like a Facebook Page or newsletter?

If these answers are YES, you are at right place.

So, now you can choose a right boot camp and step forward to a healthier tomorrow. Join as soon as possible and feel the difference.