“Me Time” – A New Way to Think About Fitness for Women
Richie Ramirez • April 16, 2025
“Women don’t always go to the gym for fitness goals. Sometimes, it’s just about having time to themselves. A break. A reset. A space to breathe.”
For most of my career, I’ve viewed fitness through a specific lens: show up, work hard, progress, repeat. And while that’s served many of our athletes well, I recently got hit with a powerful lesson—one that completely shifted the way I view a large portion of our gym community.
It came from one of our newer coaches during a post-class debrief. After reviewing how our 12PM Results class went, she said something that stopped me in my tracks:
“Women don’t always go to the gym for fitness goals. Sometimes, it’s just about having time to themselves. A break. A reset. A space to breathe.”
She shared that she had trained at another gym for five years without making huge gains or even learning much. But she still showed up—because she needed that hour of space that belonged only to her. No kids, no stress, no outside noise. Just her and the movement.
It hit me. As a male, goal-oriented coach, I’ve often walked the floor and noticed women who didn’t seem to be pushing as hard, lifting as much, or chasing PRs—and I misread them. I labeled them (wrongly) as “fringe clients,” the ones I thought might be close to quitting.
And I was dead wrong.
These women weren’t on the fringe. They were exactly where they needed to be. They weren’t bored or lazy—they were doing what they came for: a moment of peace.
“Me Time” Is Not a Fitness Goal—It’s a Lifestyle Need
As we discussed it more, I realized I’ve already said something similar in sales meetings with new female leads:
“I want you to commit to one hour a day—just for you. Show up, give your best effort, and the benefits will follow.”
I meant it… but I didn’t fully understand it.
Now I do.
The Science Backs It Up
Research shows that women are more likely than men to experience chronic stress, often from juggling careers, caregiving, and emotional labor. Regular physical activity—even moderate movement—can:
• Reduce cortisol levels (the stress hormone)
• Improve mood by increasing dopamine and serotonin
• Lead to better sleep, improved focus, and mental clarity
• Provide a critical sense of identity and autonomy
But here’s the key: the psychological benefits of exercise can be just as valuable as the physical ones, especially when the environment is welcoming, low-pressure, and consistent.
A Shift in Our Culture
I’m not mad at my new coach for this revelation—I’m grateful. In fact, I joked that I’m mad at everyone else who didn’t tell me sooner!
Moving forward, Roswell CrossFit will be a place that respects and honors “Me Time.” Whether you’re here to chase a goal or just carve out space in your day, you’re an athlete in our eyes.
If you’re someone who’s been intimidated by high-intensity classes or don’t feel like you “fit in” at traditional gyms, we have a space for you.
Ready for Your Hour?
If you’re ready to reclaim one hour a day just for YOU, we’d love to meet you.
Visit www.roswellcrossfit.com
and book your Free Intro
Coach Hernandez is a coach for a rival school across town. However, during the state powerlifting meet, he assisted one of our athletes in a tough situation. It made me admire him more, and want him to be recognized for his actions so that other coaches may duplicate his actions.
From walking into the gym at ages 6 and 8 to standing on the state podium this weekend, Vasanti and Yaretzi have shown what long-term dedication, consistency, and heart can accomplish. 💪
With 1st and 3rd place finishes at the State Powerlifting Championships, these two aren’t just strong—they’re well-rounded athletes who excel in CrossFit, soccer, cross country, and basketball. This post highlights their journey, how starting young laid the foundation for success, and why we believe in training for life—not just for a season.
🏆 Tap to read how years of hard work turned into championship moments.
Losing weight isn’t just about working harder—it’s about working smarter. Too many people fall into the same traps when trying to lose weight: ❌ Crash diets that aren’t sustainable ❌ Overtraining & burnout ❌ No accountability or structured plan ❌ Focusing only on cardio instead of strength & nutrition That’s why we created the 8-Week Weight Loss Challenge—so you stop guessing and start seeing real results. ⸻ What’s Holding You Back? Most people start strong but lose momentum because they: 👉 Try to overhaul their diet & workouts all at once – This leads to burnout. 👉 Don’t have a plan – Random workouts & inconsistent eating won’t get results. 👉 Focus only on the scale – Fat loss isn’t just about weight; it’s about strength, confidence, and how you feel. We fix these mistakes in our 8-Week Weight Loss Challenge. ⸻ What You’ll Get in the Program: 🔥 Targeted fat-burning workouts – Designed for maximum results in minimal time. 🥗 Simple & effective nutrition guidance – No fad diets, just real food & smart choices. 💪 Accountability & expert coaching – Led by Coach Keila to keep you on track. 🏋️♀️ Supportive community – A group of people working toward the same goal—so you don’t quit when it gets tough. No more frustration. No more second-guessing. Just results. ⸻ How to Join 📅 Challenge Starts: April 1st 👤 Coached by: Coach Keila 💰 Members: $149 | Non-Members: $299 🚀 Spots are limited—don’t wait! Contact Coach Keila today!!! ⸻ Why This Challenge Works ✅ We focus on long-term results, not quick fixes. ✅ You’ll build habits that last beyond 8 weeks. ✅ You’ll feel stronger, more confident, and actually enjoy the process. This is your chance to stop starting over and finally commit to real change. Will this be the moment you take action? 🔥 Contact Coach Keila to secure your spot! ⸻ Losing weight isn’t about suffering—it’s about training smart, eating right, and staying consistent. Let’s do this together. Your transformation starts NOW. 💪 Join us for the 8-Week Weight Loss Challenge and make this the year you finally get the results you deserve. #WeightLossChallenge #RoswellCrossFit #TrainSmart #BurnFatBuildStrength #DoHardThings #SummerBody
Memorial Day at Roswell CrossFit means one thing—Murph. It’s not just a workout. It’s a grueling test of endurance, strength, and mental grit. It’s a tradition. It’s a challenge. It’s a way to push your limits while honoring a hero. But let’s be real—Murph is tough. 1 mile run. 100 pull-ups. 200 push-ups. 300 air squats. 1 mile run. If you’ve ever done it, you know that winging it leads to suffering—slow reps, burning muscles, and a struggle to finish. But what if this year was different? What if this year, you felt strong, prepared, and ready to PR? ⸻ The Problem: Most People Show Up Underprepared For a lot of people, Murph ends up being a battle of sheer willpower because they didn’t train for it. • Their arms gas out before finishing pull-ups. • Push-ups turn into 2-rep sets. • Legs feel like jelly before the final mile. • Breathing becomes the biggest challenge. Sure, you’ll survive. But why just get through it when you could crush it? That’s why we created the 8-Week Murph Prep Program—so you’re not just hoping to finish—you’re confidently training to dominate. ⸻ The Solution: Train Smart, Perform Better Our Murph Prep Program is designed to build up your endurance, strengthen the movements, and help you develop the strategy needed to attack Murph the right way. 💪 What You’ll Get in the 8-Week Program: ✔ Progressive endurance & strength training for pull-ups, push-ups, squats, & running. ✔ A structured plan to improve performance while avoiding burnout. ✔ Scaling strategies—whether you’re going RX or modifying the workout. ✔ Expert coaching from Coach Yaretzi to keep you on track. ⸻ The Details 📆 Program Start Date: March 23 🏋️ Meets: Sundays & Wednesdays 👤 Coached by: Coach Yaretzi 💰 Pricing: Members: $79 | Non-Members: $149 🔥 Spots are limited! Don’t just survive Murph—train to dominate it. 🔥 Contact Coach Yaretzi ASAP! ⸻ Why You Should Join ✅ Avoid injury & burnout – Learn how to pace yourself and move efficiently. ✅ Improve endurance – Master running and bodyweight volume work. ✅ Get mentally prepared – Build confidence so you don’t hit a wall halfway through. ✅ Train with a plan – No more hoping for the best—this program gives you structure. Memorial Day is coming fast. You’ve got two choices—show up underprepared and struggle through it, or train smart and set a new PR. What’s it going to be? 🔥 Contact Coach Yaretzi ASAP! ⸻ Final Thoughts Murph is tough—but you don’t have to suffer through it. Train the right way, and this year will be different. Let’s get after it. See you in training! 💪🔥 #MurphChallenge #RoswellCrossFit #MurphTraining #DoHardThings
We’re 15 weeks into the year, and by now, a lot of people have already fallen off track with their fitness goals. If that’s you—don’t stress. The problem isn’t you. It’s how most people approach fitness.
Here’s where they go wrong (and how you can fix it).
Ever feel like tracking macros is confusing or like you’re not sure if you’re doing it right? You’re not alone. Many people get overwhelmed, but here’s the truth: it’s trial and error until you find what works for your body and your goals. Most people don’t struggle in the gym. They show up, work hard, and push themselves. The real battle happens in the kitchen—and even more than that, in the mindset around food. If you don’t have a strong support system at home, it can feel impossible to stay on track. So, How Do You Actually Figure Out Your Macros? ✅ Start Simple – Use a free macro calculator (like MacroFactor or Macro Calculator). ⬅️ This is a golden nugget that only a few people know about. If nothing else, use the principles from this website to build a solid foundation. ✅ Track for Awareness – Even if you don’t track forever, logging your food for a few weeks helps you see patterns. A simple rule: • 4 weeks = Trial phase (get used to tracking). • 8 weeks = You will have real data to make smart decisions on diet, training plans, and recovery. ✅ Adjust Based on Results – If your goal is fat loss but the scale isn’t moving, tweak the numbers. Don’t overthink it—just use the golden nugget website I listed above 🙏. ✅ Accountability is Everything – Staying on track is tough when you’re the only one trying. Having the right support can be the difference between spinning your wheels and actually making progress. Who’s Holding You Accountable? If you’re relying solely on willpower, you’re making this harder than it needs to be. Most people succeed when they have: ✔️ Someone helping them see blind spots. ✔️ A system for tracking progress and making adjustments. ✔️ A support network that keeps them honest when motivation dips. If you don’t have that kind of support, let’s fix that. ✅ Book a Free Nutrition & Fitness Intro ASAP! No more guessing. No more spinning your wheels. Just results. 🔥 Richie
