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Personal Training and Wellness Advice from Crux Fitness Richmond – Crux Fitness Core Values Part 2


I hate being told what to believe in.  That’s why I struggled wrapping my head around religion and the church as a kid, and as an adult I really struggle with keeping up with, or even giving a shit about mainstream culture.  

So when I first got hired at Crux and was given a set of core values to memorize and integrate into my practice, my initial reaction was to dry heave and run my head through a wall.  But then I actually took a look at those five core values and they were a direct reflection of all the personal development, sport psychology, and coaching philosophy principles that I had spent the last few years learning through my own personal experience, as well as through the university courses I was taking and the books I was reading.

Crux Fitness really has their shit together when it comes to operating off of highly effective and morally sound values.  In part 2 of my in-depth breakdown of Crux’s Core Values, we’ll talk about Kaizen, Empathy and Compassion, and Personal Accountability and Responsibility.

Honesty and Integrity

Underpromise and Overdeliver.  

Kaizen.  Continual positive progression.  

  • As coaches we strive to stay up to date on, as well as live out best practices in the world of training and nutrition.  The Patrick Koo of 2 years ago should be a certified moron compared to the Patrick Koo of today.
  • As coaches we strive to squeeze out continuous gains in the health and fitness of our clients.  For example, when your fat loss temporarily plateaus, we may start working on your mobility and joint health.  When your cardiorespiratory fitness temporarily plateaus, we may start working on your maximal strength. “Fitness” is so broad, there will always be things to improve upon.
  • As businesspeople we strive to deliver results to you in the most effective and efficient way possible.  As an example, we recently overhauled our booking/registration system. In the past we’ve overhauled our training protocols.  Rest assured that we’re in a never-ending iterative process of finding the best ways to get you to your goals.

Empathy and Compassion.  We train a wide range of clients at Crux, from physically gifted MMA fighters to grandmothers with epilepsy and rheumatoid arthritis.  We wouldn’t be able to connect to such a broad spectrum of clientele without empathy and compassion.

  • It’s unrealistic and unfair to expect that everyone can put forth the same amount of effort.  Therefore we’ve decided against running our training sessions like drill instructors. It would be beyond stupid to think that a retirement-age woman with osteoporosis should be training at the same intensity as a testosterone-fueled 21-year old.  However, we will find that razor’s edge of optimal intensity to push each unique individual further and faster towards their goals.
  • A perfect example of empathy and compassion is the group I train every morning at 6am.  A Jewish lawyer, pothead mom, arthritic and epileptic grandmother, devout Christian, incredibly fit power couple, quiet and unassuming HR manager, adrenaline junkie, and a very strong 64-year old man named Joe Murphy show up every morning and get along fine.  Not only do they get along, they are supportive of each other in a way that most blood-relatives could only wish their family members treated them. It’s fucking awesome.

Personal Accountability and Responsibility.  When something bad happens, that’s on us.  Period.  


As always, if you’d like to know more about, and start taking responsibility for your own health, fitness, and wellness, please reach out to Crux Fitness Richmond for any of your personal training needs.  

Patrick Koo – Certified Strength and Conditioning Specialist and Personal Trainer at Crux Fitness Richmond

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