And our September Athlete of the Month is…..
Carolyn Koltcz !!!
Carolyn is one of our first and original members, starting here at Perpetual in May of 2016. However, I have been fortunate enough to know her for several years now as I was also her coach at a previous gym. If I had to describe Carolyn in one word it would be ‘consistent’….she is consistently one of the sweetest, friendliest, hard-working, and compassionate people I have ever met.
One of my favorite parts about my job is getting to know people for who they are and what is happening in their life outside of the gym. It’s often ironic because on the surface, you see someone like Carolyn stringing together large sets of pull-ups and doing legless rope climbs, and you think to yourself “damn, she’s got it all together!” But what we don’t often see is the behind the scenes story….the “why” or driving force behind someone putting forth so much effort to better themselves.
As you can grasp from Carolyn’s responses to her interview, CrossFit and the success she finds in the gym is part of a much bigger fight; rather, the challenges she overcomes in the gym are symbolic to those in everyday life….something many of us can certainly relate to and respect.
I’m proud of you Carolyn! Between giving up alcohol for 60 days, refusing excess sugar intake for over 40 days, crushing multiple CrossFit events and Competitions each month, PR’ing your Clean and Jerk, overcoming injuries and setbacks, connecting and supporting your fellow athletes, being a raving fan of Perpetual, and so much more….you are the true definition of Athlete of the Month!
Thank you for all you do! Keep being a positive example for us all. Congrats!!
Where are you originally from?
What do you do for a living?
Family owned company that my grandfather started. We manufacture concrete block and sell building supplies and aggregates
What is your most recent or near-future adventure?
First Crossfit competition and looking forward to the next one in less than 2 weeks!
What is something we might not know about you?
I have a grilled cheese obsession
What are 3 things you are truly and deeply grateful for?
My family, my crossfit family and the friendships I have made there, my church in renewing my faith
What is the hardest thing you have ever had to overcome? How did you do it?
Negative self image, a destructive lifestyle and abusive relationship. Between the support of my family and some of the people in the gym, especially Dan when we did the emotional wellness groups a few times, I realized I deserve more and I am grateful for all the positive people in my life who encourage me every day to be the best person I can be.
What are you most proud of?
The positive changes in my life and being a part of this community
Who are your top 3 role-models/who inspires you the most?
I’m not sure right now
What motto or phrase do you live by and/or describes you the best?
Life is not a destination, it’s a journey
If you HAD to perform at a talent show, what would be your act?
What are your 3 best qualities?
Understanding, compassionate and forgiving
What is one thing about yourself that you are working on?
What would you do everyday if money was not an issue?
Build an animal sanctuary ..not that I feel like I don’t already have one in my house…lol..
What is your athletic background? What were you doing before CrossFit?
I didn’t have much athletic experience before…actually none. I would go to a regular gym but I wasn’t getting the results I was looking for
What made you decide to check out Perpetual Fitness?
Because Dan was my coach at a previous Crossfit box and he’s a great coach
Why did you ultimately decide to commit to Perpetual Fitness?
I felt at home
What were your goals when joining here? Have you achieved them? What are they now?
Oh they keep growing… lifting heavier, getting stronger, getting better at pull ups, faster. Iv’e achieved some but I believe you always have to strive to be better, you can always be better.
What keeps you so committed?
Seeing results, being able to achieve things I never thought I could and the support
Has Perpetual Fitness affected your life outside the Gym?
Makes me want to give back, has made me stronger as a person in dealing with tough situations I may come across because if I can tough out some of our wods at the gym, I can get through some curveballs life throws!
What changes in your health, physique, and overall performance have you seen since starting CrossFit?
Way stronger!!! I remember when it was laughable to think I could do a pull up, now I love them. I had never climbed a rope, now legless…I remember thinking I couldn’t deadlift the bar now my goal is 300#
What is your favorite and least favorite CrossFit exercise / movement / WOD? Favorite is a tie between deadlifts and rope climbs. Least favorite would be any kind of inversions because I don’t like being upside down and it takes me forever to kick over into a handstand…too afraid
What sort of life changes have you experienced because of CrossFit that you didn’t expect?
Physical and emotional growth and a truly caring community that I’m so thankful to have
What advice would you give to a newbie or someone just joining Perpetual Fitness?
Never give up, everyone has their own strengths, just because you might struggle with a certain movement today doesn’t mean you won’t crush it tomorrow and don’t compare yourself to anyone else because you can do things that others might not be able to yet..we are constantly growing and getting better together.
Give us some insight as to your thoughts after your first workout at Perpetual Fitness?
It’s a blur…
Favorite music? Favorite music to WOD to?
Anything loud. very loud… ok not anything…something that is energetic
What is one suggestion you have that would make Perpetual Fitness even better?
Can’t think of anything…oh wait…Sunday pm yoga 😉
What is your favorite part of Perpetual Fitness?
The support of the coaches and our community and the friendships I’m so grateful to have
Broadview Heights Business Spotlight April 2017: Perpetual Fitness
Perhaps you have you noticed Perpetual Fitness in the Wellpointe Plaza at Route 82 & Broadview Roads, but did you know the business’s goal is to be a friendly safe-haven for those ready to change their lives from the inside out? Broadview Heights’s Economic Development Director talked with Perpetual Fitness’s owner Dan Salupo about his passion for healthy living and healthy environments, and how he ended up here in Broadview Heights!
A: My main passion is helping people transform their lives. Fitness is the foundation for that. I think when people are unhappy and are looking to make changes in their life, fitness is one of the first places that they start. People get started thinking if they make a change by coming to work out, it might be the catalyst for other changes. The motivation might stem from wanting to lose weight, feel better, have more energy, be stronger, healthier—many things. Fitness is a great platform to allow me to be able to be interactive and engage with people at a time that they are hungry for change.
Q: How long has Perpetual Fitness been around?
A: I formally started my business here in Broadview Heights, in the Wellpointe Plaza, in 2015, with one suite where I did just personal training. After about six months I got to a point where I was at capacity and had to start turning people away, which was completely against what I ever want to do. So, I started to talk to my clients, who at that point had been with me a few months and were getting very fit, and realized that they didn’t need that type of personalized training and expense anymore, and could probably do just as well if they were in a group setting. All of the clients were doing similar weights and movements, and it seemed like I could group them together. Then, the space next door to my existing suite became available, so I really started to consider the possibility of expanding. Finally, one morning, when it was very early and dark outside, as I pulled up to the studio I saw that the front door to the neighboring suite had a key in it. I walked up to the door and it was open, so I let myself in. It was a sign, and I decided to take the plunge into expansion! As of June 2016, we officially expanded into the additional space and have continued to grow ever since!
Q: I recall your expansion last summer (June, 2016), complete with signage and a ribbon cutting!
A: Yes! Prior to that I didn’t have a sign or do much formalized advertising. I wasn’t yet prepared to open the doors to the public, as I didn’t have a large amount of space to service them. When I started out I wanted to be very prepared and be able to adequately service clients, so I took things slow as I got my feet wet. It would have been detrimental to accept clientele and to take the risk of having them feel like I was unprepared, not serious or ready to accept their business, or didn’t have the space or time for them, so I had to operate differently. However, once I was ready for the business to become official, I put the sign up. I can now help anyone who comes to me, and it’s a great feeling!
Q: What made you bring your business to Broadview Heights?
A: This is my community. I grew up in the area. My family has had their business here for a long time, and my cousins are still running it here. I have a lot of respect for Brecksville and Broadview Heights. That being said, I took a look at my business market and felt like there were certain needs in the market that were not being met. I am here because I want to supply that gap with its need. Mostly though, this is my home and having an established network left me comfortable to begin a grassroots fitness effort in the way that I want to.
Q: Tell me a little bit about Perpetual Fitness’ business model.
A: At the core are our sound fitness programs, but what people will first notice is that we have tried to make Perpetual Fitness a place people want to come to and call their community. You can get results from a lot of fitness programs; many of them can all be proven to work. However, if a specific physical fitness program is clinically flawless, but you don’t look forward to actually doing it, it doesn’t matter how good it is. When you can have a very sound, scientifically proven fitness program and make it something that people look forward to, then you have something cool. And I think that’s what we have done a really great job of doing! For example, I received an email from a new client the other day where she said (pulls up his email): “You know that uncomfortable feeling where people stare at you because you are new and doing everything wrong? Every single person in your place came up and introduced themselves to welcome me. Now I have to come back, and I never saw myself as a CrossFitter!”
I am so proud of my clients. It’s such a community here. It’s a tight, fun group of people that are non-judgmental. We are all very friendly and very welcoming. I have a rule that I haven’t been able to carry out here yet, but, it’s 1000 burpees if you walk by someone here that you don’t know and don’t say hello.
Q: How did you build that community, and did you do it consciously?
A: Absolutely, yes, it was intentional. In order for my fitness philosophy to flourish, I want there to be as little barriers to entry as possible – in fact, that’s why our client’s first class here is always free. I want them to be able to come in, check out the atmosphere and try out the workouts. I know that for someone to get to the point of reaching out to me, they need change and are really ready for it. So when that happens, I want their transition into the fitness lifestyle to be seamless. That is why we offer many class times, we work around their schedules, and we try to give them the best experience possible. If a client has a bad experience that might push them to remain sedentary for another five years until they work up the courage to do something about it.
Q: What type of fitness programs do you offer here at Perpetual Fitness?
A: We offer a variety of options and fitness styles, all of which can be viewed virtually on our website (http://perpetualfitnesscle.com). I’m also continually growing the business and classes too! Now, we offer private, personal training, which is how we started. We also have group classes. We have a boot camp class, which is very much like a CrossFit but is more like aerobic style, very higher intensity, and longer duration. We also just launched Perpetual Youth, for kids aged 13-17, primarily focused on athletic development, speed, strength, skill, a little more sports specific training. All of our classes are scheduled on-line. All of our programming is listed there too so customers can shop around, see what we offer and sign up with what they want to try. Or people can reach out to me directly and I will reserve a spot for them!
Q: Your group classes revolve around the CrossFit style programs. Can you explain what that is for those who might not be familiar with it?
A: CrossFit is a constantly varied function of movements executed at high intensity. What that means is that 90% of the workouts we do here in a CrossFit environment, you’ll never do again. Those are original workouts, designed and redesigned to keep your muscles constantly challenged. The other 10% of the workouts are benchmark workouts that we come back to throughout the year. That 10% has names and we revisit them to make sure we are progressing. The other 90% of the workouts are changing or constantly varied. Why constantly varied is important is because if you just do one type of movement in your workout, like, for instance, Power Lifters or Bench Pressers, and you test them on those movements, they can execute a group of movements but in terms of general fitness they can’t perform very well. They probably wouldn’t do too well in something like a Triathlon, or a 5K race, because their fitness is focused on specializing in their training. For them to get results in their specialization it takes a lot of training because they’ve overloaded their system and it’s adapted. When you focus on one type of training, it causes that adaptation to take place. Why we constantly vary workouts is because we are trying to constantly adapt the body to different movements instead of keeping the body stagnant. Think about it this way, when you haven’t worked out in a long time and you first go back to the gym you do 5 sets of 10 reps and what happens the next day? You’re sore. Say you go back the next day, use the same weights and do the same sets. What happens the next day? You’re less sore. Go back a third time, do the same thing, what happens then? You’re not going to get sore at all, and that is because your body is adapting. The first time your body goes through that process and you’re sore, your body goes through what is called overload. All of the muscle fibers break down and then afterwards build themselves up, thinking they’ll be ready in case that break down happens again. Overtime, your body will adapt to that process. What needs to be introduced is that constant overload, and that is what CrossFit does; it varies the movements so that you’re constantly giving the body something to adapt to.
Q; What type of body results does CrossFit lead to, i.e. endurance, strength? I generally assume most CrossFit folks are very muscular, is that correct?
A: No, CrossFit trained properly leads to use of all muscles and systems for wholly balanced fitness. There is no specialization in CrossFit. Our goal is to be well rounded individuals. We help our clients prepare to run a 5K, to squat their own body weight or more, to deadlift, and to complete in as premier athletes in skilled sports like Football or Gymnastics.
Q: So who designs your work out plans?
A: We do all of that in-house. They are designed fresh, every day, and those are called the Workouts of the Day, or WOD. And I can tell you, because we are constantly varying our workouts, our clients will find they are naturally very good at some workouts and others are more challenging. It’s those challenging things that keep you coming back because you want to accomplish them!
A: Yes, we love yoga and are collaborating with another local studio in town to feed off of one another’s businesses! It works great with CrossFit because where CrossFit does a lot of muscle contracting, Yoga does a lot of muscle lengthening.
Q: I do have to ask how you got your name, Perpetual Fitness. Where did that come from?
A: I thought about that for a really long time! I went through the dictionary searching for a word that would be the perfect fit. Perpetual just popped out at me; I liked the name, I liked that perpetual meant constantly endless movement, motion, bodies in motion. So the messaging behind that is be moving, not sedentary. And that is my philosophy. Whatever it is, just keep moving.
Q: I see now, understanding your fitness philosophy and offerings at Perpetual Fitness how that fits perfectly! As a business owner, what is the biggest risk you have ever taken?
A: Expanding the business into a group space. That move wasn’t just doubling down, it was quadrupling down. I went from 700 square feet to 3200 square feet. It was a large move and I wasn’t even open a year. It all happened very fast, but I’m glad it did.
Q: Was there any research or extra planning that you did to try to ensure success at that point?
A: I am lucky that I come from a family full of entrepreneurs, so that always helps. I also have my Master’s Degree in Marketing, so I am very familiar with the business world myself. However, it was more about taking a leap of faith. There were a lot of things that showed up in my life that all aligned at once, and that gave me confidence in moving forward to make my decision. I had support from family members and like-minded friends who helped me realize I was in the right place at the right time. I believe that that a lot of it has to do with when you are living true to you and you are doing what you love, it’s apparent to others, people feel it and they respond to it.
Q: What are your top priorities as a business owner?
A: Community and retention, business development, and business growth. The community part helps with retention because we’ve gotten to a point where our athletes follow-upwith each other if they miss a day or two of working out. We have one event every month—not a fitness event—just a get together to nurture those relationships we all have with each other. For example, we do potlucks and escape challenges. When we go we like to go to other businesses in the community and also support them. It all goes back to making sure that people have a good experience here at Perpetual Fitness. The business development piece is about being responsive, and evolving business concepts. We have many social media platforms where we document our journey and share with our community. We have educational classes that will be starting here pretty soon, about life transformation, for example limiting beliefs, psychology, goal setting, and things like that. It all goes back to wanting to keep that low barriers to entry and really, genuinely helping people.
Q: That is a very interesting business concept and one that I find in-demand in today’s market place, especially by younger consumers who place more of an importance on intrinsic values and helping others. It must be nice to provide a service that is at the same time helping someone.
A: Yes, I’d like to say the business model is completely altruistic, but, there is a demand and it’s about adding value in a way that no one else is doing it. That is going to give me a return and give me the lifestyle that I want. But it’s all driven by a real desire to help people.
Q: What are you most proud of as a business owner?
A: I am so proud of the community that I’ve built here at Perpetual Fitness. I’m also very proud of the clients I have who have made drastic health transformations as a result of their hard work. It’s been great to have a positive influence on people. I have one client who has lost 90 pounds, and that makes me feel amazing. It’s really about the atmosphere.
Q: Do you have any advice for other small business owners or people who might just be starting out?
A: Yes, build what you want to build. Build your business, your life, be authentic, and be true to your authentic self. The market will respond to that. If you try to do something that’s not you or try to follow a path you are not meant to take it’s going to come across as forced, fake and it will fail in the long run, and leave you unhappy. It’s all about you giving your gift to the world. And once you are acting on your authentic self you’re going to succeed.
Q: Do you have a favorite thing about Broadview Heights?
A: I’m very excited about the growth that’s going on in Broadview Heights, especially near Perpetual Fitness (Broadview Road and Route 82). I think it’s very clear that the City cares and is trying to make a lot of moves to make things happen. We are very excited to be located at an area that is growing.
Q: What does the next year look like for Perpetual Fitness?
A: It’s going to be an exciting year. I am working on a lot of new ideas that I’m not yet ready to reveal – but stay tuned!
You can find Perpetual Fitness at: 203 E. Royalton Road, #107 Broadview Heights, Ohio 44147 440-584-0189 http://perpetualfitnesscle.com/
By: Dan Salupo
I’m fresh off a week of vacation to Southern California, where I had the opportunity to drop-in to some really awesome CrossFit gyms. This was a particularly cool experience for me for a number of reasons. For one, it gave me some important intel on how other gyms are being operated and what they are having success with. Secondly, it allowed me to workout in a group environment without ANY coaching responsibility–something I have not done since opening Perpetual Fitness.
Playing the role of class participant put me in a unique position to both understand how things work from a business and coaching perspective, while also seeing things from the Athlete POV. In the past a lot of my own athletes have asked me how to go about dropping into other CrossFit gyms while traveling for either work or play, and I would give them a few pointers. This time around, however, I took notes on exactly what I did (and my thought process for doing it) when dropping in to gyms while on the road. Alas, below is the Ultimate Guide to Dropping-In. Enjoy!
1. Find a CrossFit Box near you
While there are several different platforms for finding CrossFit gyms, the CrossFit HQ Affiliate Map is the best I’ve seen thus far. They allow you to search by city, state, country, zip, etc. and they do a really good job of keeping their records up to date. Just type in the location you need and it will populate a map with pins. From there you can click through to the affiliates website, or just copy and paste the address into a map application and determine the distance. Remember, the best gym is usually the closest gym!
2. Check out the class schedule
With several thousands of affiliates across the globe, there’s a good chance you will have a couple of options for gyms that are nearby. Therefore, when you click through to the website the first thing you will want to do is check out the class schedule. It is common practice for CrossFit boxes to list their class schedule on their website, so you shouldn’t have much trouble finding it. While you are at it, you will want to look for information on drop-ins. Usually they will list a drop-in fee (many times they will give you the option to either pay $20 or buy a t-shirt from them), so you will want to make sure it is within your budget.
3. Take a look at the wod
I say this with hesitation…don’t cherry pick! There are really only three reasons you would need to peep the workout ahead of time:
1. You worked out the previous day and don’t want to repeat certain movements in volume.
2. You are a Regional and/or Games Athlete and therefore training for more than General Physical Preparedness (GPP).
3. You are injured or need to scale certain movements so much that it would serve you better to come up with your own workout in the hotel gym.
Other than that, you really don’t need to look at the workout. Remember that CrossFit is about being prepared for the Unknown and Unknowable. Make it fun and show up to the gym ready for anything!
4. Email ahead of time
Full disclosure: I’m terrible at this. But it is only decent to give them a heads up that you’re coming. Plus, many gyms cap their class sizes, so it would be a waste of time to show up to a WOD that you can’t participate in! Simply send them an email introducing yourself, letting them know you’ll be in town, and that you would like to check out their box. I couldn’t imagine an affiliate owner not being pumped to have you in!
5. Arrive a few minutes early
You’ll need to fill out a waiver and any other paperwork they may have for you. Additionally, you’ll want to give yourself time to find and familiarize yourself with the gym so that you know your way around and are not holding up any one’s workout (e.g. look for where they store clips, barbells, kettle-bells, bands, etc.).
6. Introduce yourself
Go out of your way to introduce yourself to both the coach and other athletes. Don’t assume people will automatically know you are dropping-in; many will think you are just someone that typically goes to a different class time than them. You already have something awesome in common with them, it’s a perfect opportunity to meet other cool people!
7. Communicate experience level and any injuries
This is VERY important. Classes can be hectic, be proactive about letting the coach know of any limitations you have or if there are certain movements that you need help scaling or modifying. It would be horrible for every one involved if you were to get injured because you were too shy to speak up. That’s what the coach is there for (and what you paid your drop-in fee for!).
8. Remember proper etiquette
This is by no means an exhaustive list, but a few common courtesy tips when dropping in are as follows:
-Don’t drop empty barbells
-Keep your hands inside the bucket when applying chalk
-Wipe up your sweat angels and wipe down your equipment
-Cheer others on if and when you finish ahead of them
-Put your equipment away how and where you found it
A lot of coaches and/or affiliate owners will ask you the name of your native CrossFit box—make sure you represent them well!
9. Leave a review
Use Facebook, Google, Yelp, or any other platform you personally frequent to leave an honest review of your experience. Comment on things like the coaching, community, environment, or anything else that stuck out to you. If you did not have the best experience, use constructive criticism to let them know what could have made your workout just a bit better. Keep it positive. They will appreciate it!
There you have it. Keep these 9 tactics in mind when dropping-in and you’ll look like a pro! And, if you have any other useful tips please leave them in the comments section. Good luck!
Friday January 15, 2016 Workout of the Day — Perpetual Fitness Cleveland
A. 3 Rounds for time:
5 Deadlift (315/225)
10 Handstand Push-ups
B. 3 Rounds for time:
10 Back Rack Lunge Steps (135/95)
C. 3 Rounds for time:
10 Mountain Climbers (4ct)
10 Evil Wheels
Thursday January 14, 2016 Workout of the Day — Perpetual Fitness Personal Training
Wednesday January 13, 2016 Workout of the Day — Perpetual Motion CrossFit
A. 20 Rounds for time:
2 Power Snatch
3 C2B Pullp-ups
B. For time:
Wall Ball (20/14)
Tuesday January 12, 2016 Workout of the Day — Perpetual Motion CrossFit
A. Bench Press
50% x 8 repetitions
60% x 8 repetitions
70% x 5 repetitions
80% x 3 repetitions
85% x 2 repetitions
90% x 1 repetition
B. Close Grip Bench
75% x AMRAP x 2 sets
C. For time:
50 Burpee Box Jumps (24/20)
D. 30:00 Running Clock
10 KBS (1.5/1)
10 Sprinter Sit-ups
10 Push Press (95/65)
Monday January 11, 2016 Workout of the Day – Perpetual Fitness Brecksville
A. Back Squat
5×4 @ 77.5%
B. For time:
40 Cal Row
30 Power Clean (135/95)
20 Burpees over Rower
30 Power Cleans
40 Cal Row
Sunday January 10, 2016 Workout of the Day – Perpetual Fitness Brecksville
Rest day. Enjoy!
Hours & Info
Hired Dan for private training sessions for my wife and I and plan on using Dan's gym when he has group sessions soon. We've really enjoyed the individual sessions and look forward to more. Dan is obviously extremely knowledgeable and easy to talk to. Would definitely recommend Dan and Perpetual Fitness to anyone who is looking for group and/or private training sessions.See all reviews