In times of struggle, we come together to support one another: We are Stronger Together
Hi!
I am feeling inspired to share a few updates and offerings that we have recently announced.
First off, we are now offering a weekly Mindfulness Class via Zoom!
My Journey to Becoming a Mindfulness Meditation Teacher
When I began my meditation practice, I came face-to-face with the pervasive ways self-judgment impacted my life. As I quieted the external noise, I began to hear the negative self-talk and critical voice that played like a constant refrain in my head. I hadn’t been conscious of how much this chatter dominated my thoughts. It brought up a lot of grief, hearing how I was unknowingly and persistently berating myself. Yet this new awareness also inspired my commitment to intentionally cultivating self-compassion—a journey that has led me to where I am now.
I was elated to find the work of Tara Brach and the forgiving, expansive practice of Vipassana, which allowed me to shed the feeling that I was “doing meditation wrong.” This invitation to cultivate non-judgmental awareness—to witness and observe my thoughts without needing to change or redirect them—felt like a freedom, a helpful tool, and a life-changing discovery.
Practicing this style of meditation has allowed me to be with my thoughts and experiences in ways I never could before due to my strong inner critic, shame, and guilt. It has granted me the space to grow in both self-awareness and self-compassion.
As a Certified Mindfulness Meditation Teacher, having completed a two-year training program, this is the kind of meditation I teach, and I am honored and excited to share this practice with you.
I also bring my background as a Personal Trainer, my degree in Psychology, and ongoing training in Trauma-Informed Weight Lifting to create and facilitate meaningful Mindful Monday experiences for our community.
A Detailed Description on Wellbeing Wednesdays: A Weekly Gathering for Inner Strength and Connection
Wellness is holistic. Tending to our emotional (inner) strength is just as essential as cultivating our physical (outer) strength.
Fitness Union is thrilled to provide additional opportunities to improve overall wellness and support members looking for more tools to lessen the stresses of everyday life and increase resilience. Join me as we engage in gentle mindfulness practices and explore healing through guided conversation and teachings. We’ll learn tools to navigate conflicts in relationships, chronic health issues, self-regulation challenges, and unhealthy coping strategies.
What to Expect:
A safe, supportive space to connect and reflect.
Monthly themes exploring mindfulness, healing, and self-compassion.
Short somatic grounding practices.
Readings, reflections, and collective wisdom.
Guided meditation to close each session.
When: Wednesdays, 12 PM - 12:30 PM (via Zoom) Cost: Free for Fitness Union members.
https://fitnessunionpdxRUNCLUB.as.me/wellnesswednesdays
Thank you to those who have already attended! I hope to see more of you in the coming weeks and months.
Exciting Personal Updates & New Offerings
I recently received a certification in IFS for Trauma-Informed Mindfulness Practitioners and am committed to growing as a Mindfulness Teacher and Trauma-Informed Practitioner.
I’m also thrilled to share that I’ve enrolled in a Fast Like a Girl Coaching Certification course! Dr. Mindy Pelz, the founder of this approach, is revolutionizing how women heal from chronic illness, autoimmune conditions, metabolic issues, and harmful narratives around weight, guilt, and shame. This work is powerful, and I can't wait to bring this knowledge to our community in the way of one on one lifestyle coaching and community workshops and retreats.
Learn more about Dr. Mindy Pelz here.
Sliding Scale Bodywork Sessions at Fitness Union
In times of overwhelm, prioritizing self-care can feel like just another thing on the to-do list—but it’s also what allows us to show up fully in our lives. To make this more accessible, we’re now offering sliding-scale bodywork sessions with Sukho Gomes, LMT, a licensed massage therapist and health coach with 20 years of experience in movement, recovery, and self-care.
These personalized sessions integrate massage, restorative movement, and lifestyle habit design to support your recovery, relieve tension, and help you reconnect with yourself. Our hope is that, as a community, we can continue to lift each other up—because taking care of ourselves is how we stay strong together.
February Special: Sliding Scale Memberships for New Members
We know times are incredibly challenging—decision fatigue, information overload, and general overwhelm make it harder to prioritize self-care. But now, more than ever, it's essential to tend to our well-being.
Introducing STRONGER TOGETHER: A Special February Offer for New Members.
This month, we’re offering five community-supported, sliding-scale memberships for new members. If you've been wanting to join but faced financial barriers, this is for you.
What’s Included:
Twice-weekly small group strength training sessions with a trauma-informed coach.
Weekly virtual Wellbeing Wednesdays mindfulness sessions.
Friday Community Fitness Class.
A supportive, inclusive community.
Sliding-scale rates: $200/$250/$300 per month (typical rate: $350). Start anytime in February.
If you know someone who could benefit from this, please reach out. These memberships will go fast!
A Note on Accessibility & Community Support
Currently, we have five members on sliding-scale memberships and five on trade. Many of you are on Founding Memberships, and while we deeply appreciate our existing members, this offer is primarily intended to bring in new members who otherwise couldn’t afford our memberships. At the same time, we recognize that some of our current members are also facing financial challenges.
If you are experiencing financial hardship, please don’t hesitate to reach out. We will do our best to accommodate you, and we are grateful that our collective efforts help make these opportunities more accessible for those in need.
We are working intentionally to sustain and grow our business while staying true to our mission of supporting our community.
We see you. We care about you. We believe in the power of community. We believe in the power of strength training.
Let’s build our capacity together.
With gratitude,
Coach Kim
Founder, Fitness Union
Running a small business and our newest offering!
At Fitness Union, we take pride in being a small business rooted in our community. Our mission has always been to support your wellness journey by offering compassionate coaching, mindful movement and a welcoming space for everyone. Thank you for making us your fitness family!
This is part 1 of a newsletter series I’ve been planning for the past couple of weeks. There’s so much I want to share with you all, so I’ve decided to piece it into a three-part series.
When people ask me what I do for a living, I used to tell them I was a Personal Trainer and Mindfulness Coach. Now, I say I’m a small business owner. Because although I do coach, I identify much more as a business owner.
The majority of my day—and sleepless nights (thank you menopause prematurely brought on by my hysterectomy)—are spent thinking about you all and strategizing how to sustain a thriving small business. It is a full time job with lots of ebbs and flows and highs and lows.
Marketing, administrative duties, client communication, payroll, onboarding new clients, programming, CEUs, certification renewals, invoicing, getting insurance coverage, team meetings, mentoring coaches, household duties, purchasing equipment, coaching calls, creating documents, writing newsletters, paying taxes, there is always something to do…
I set out to open this studio because I wanted to create a physical place where people could come together and get both coaching and connection through community. I wanted to be able to hire other trainers and help more people. I also wanted to create a sustainable job for myself. Having never received PTO or health insurance, taking time off or the thought of retiring has always been stressful to contemplate.
With the help of a business coach, I created a business plan and a mission statement, along with financial projections that felt doable. I took the leap two years ago. And here we are!
We started out with 20 members, and now we have 60. We began with one other coach, and now we have two. I’ve been able to offer multiple raises to our coaches, and we can now take some time off knowing that we have a supportive team of coaches. We’ve all attended the Trauma-Informed Weightlifting Foundations Course, and I’ve completed the Certification Course thanks to the business!
Our mission is to create a culture of meaningful movement. We are a trauma-informed strength training studio passionate about helping our members find their inner and outer strength. We believe in holistic wellness and that mindfulness is key to building a connection to ourselves. We believe community is the foundation of health and healing. We are so grateful to have you be a part of it! Thank you for our continued success.
Starting Wednesday, January 29, I’ll be offering a Mindfulness Class!
During the pandemic, I was accepted into the two-year MMTCP Program (Mindfulness Meditation Teacher Certificate Program). I am thrilled to offer some of the tools that have helped me in so many ways, to you all.
Introducing Wellbeing Wednesdays
Fitness Union is excited to offer additional opportunities to improve overall wellness and support members who are looking for tools to lessen the stresses and anxieties of everyday life and increase resiliency. Join me as we engage in gentle mindfulness practices and explore facets of healing through guided conversation and teachings. We’ll learn tools to navigate daily challenges like conflicts in relationships, chronic health issues, nervous system dysregulation, reactivity, and unhealthy coping strategies involving substances, food, social media, news, emotions, and more.
Class Details:
When: Every Wednesday, 12pm-12:30pm
Where: Online via Zoom
Cost: Free for Fitness Union members
January Theme: Self-Love
February’s focus will be Compassion, and March will center on Gratitude. Future monthly themes include the Inner Critic, Nervous System Regulation, Stress, Attachment, and Belonging. Each session will include a short somatic grounding practice, readings or reflections on the theme, group inquiry, and a guided meditation. Return to your day uplifted and supported and notice as your capacity, resilience, and self-trust grow.
Sign up here:
https://fitnessunionpdxRUNCLUB.as.me/?appointmentType=73251248
Thank you for being a valued member of our fitness community. Here’s to thriving together!
Coach Kim
January Newsletter
**Becoming a More Trauma-Informed Strength Training Studio**
Dear Fitness Union Community,
As part of my journey to create a safe and supportive environment for all, I recently completed an 8-week course and earned my Trauma-Informed Weightlifting Certification. This training has deepened my understanding of how strength training can serve as a powerful tool for healing and personal growth, and I’m excited to share how we’ll be integrating these teachings into our studio.
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How We’re Integrating Trauma-Informed Practices
1. **Team Training & Mentorship**
The business supported our coaches by registering them for the Trauma Informed foundations course and we all completed that. I will soon be holding a dedicated session to train and mentor our team on how to integrate these teachings into our coaching and group cohorts.
2. **Community Mindfulness Sessions** *(Coming Soon)*
We’re curating a 30-minute weekly mindfulness offering for all members. These sessions will provide tools to build inner strength, navigate daily challenges, and foster deeper connection and self-awareness.
3. **One-on-One Coaching**
If you’re on a healing journey or looking for more supportive coaching, I’m offering trauma-informed one-on-one sessions. These will combine guided physical movement, somatic practices, mindfulness, and coaching to help you process and move through stuck or challenging emotions in a safe and empowering way.
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Priorities for a More Trauma-Informed Studio
We’re committed to integrating the principles of trauma-informed care thoughtfully and intentionally. Here are our key focus areas:
- **Inclusive Language**
We’ll be revising our website, social media, forms, and in-class dialogue to reflect more inclusive and thoughtful language.
- **Welcoming Feedback**
Feedback is vital to our growth. We are creating clear protocols for communication so that you know how to share your thoughts and concerns, and we’re committed to acknowledging and addressing any shortcomings that arise.
- **Evolving Community Conversations**
In the past, I made the decision to keep political talk out of our cohorts as a way to protect our members, coaches, and myself. I now realize that this decision, while well-intentioned, may have come from a place of fear. I want to move forward with trust and openness, fostering a space where we can have conversations—yes, even uncomfortable ones—with love, compassion, and respect. Discomfort can be a powerful teacher, and I trust in our community’s ability to navigate it with care.
- **Streamlined Communication Protocols**
We’re working on making it easier for you to find information and know exactly how and where to reach out with specific questions or concerns. Clear communication is key to maintaining a supportive and thriving community.
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Why We Close for a Week Over the Holidays
We also want to take a moment to address our recent holiday closure. As a small business, closing the studio for a week is never an easy decision. However, we believe that prioritizing the health and well-being of our team is critical to our mission.
Our goal at Fitness Union is to create a heart-centered, sustainable studio that embodies the wellness we encourage in our members. The fitness industry can be demanding, and rest is essential for preventing burnout and maintaining the energy and passion we bring to our work.
Closing for the holidays allows our team to recharge and come back refreshed, ready to support your journey with renewed focus. We appreciate your understanding and support as we continue to balance sustainability, care, and service for our community.
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We’re incredibly excited about these updates and the opportunity to grow together as a more trauma-informed studio. Thank you for being an essential part of this journey. If you have thoughts, questions, or feedback, please don’t hesitate to reach out—we’re here for you.
With gratitude and care,
Kim Stout
Founder, Fitness Union
November Newsletter
To our friends and community,
It is November 1, the day after Halloween, the weekend before the Presidential Election and a week before Daylight Savings and as a highly energetic person, I am feeling all the feels lately.
The rain has begun, the days are shorter and darker and emotions seem to be running high and hot.
This time of year has the potential to bring with it additional stress and anxiety. Conversations around politics seem unavoidable and are often triggering.
And while I am not here to talk about politics, I am here to pose a question. Where will you be on Tuesday evening?
Will you be glued to the tv?
While many of us feel compelled to watch the election unfold before our eyes, I want to ask you why you might find yourself doing so.
As a daily practice I work to be more present and mindful.
Can I be here in this moment?
How often are we living in the past or in the future?
Tuesday will come and go and us choosing to watch the election will have no relevance on the outcome. Will it bring you joy? Will it bring you comfort? Will it add stress and anxiety to your night? To your life?
Maybe you love watching the election. And if that is you, please watch away!
But if you watch out of obligation or habit and you know that it caused you undue stress, I challenge you to try doing something else this year.
How about turning your phone and notifications off and going for a walk or watching a funny movie or taking a bath or reading a book or taking a meditation class. Pause is offering a FREE meditation class on Tuesday night. Sign up here!
One thing I know from years of coaching through watching and observing clients, is that as soon as the holiday seasons begin people start “falling off the wagon”.
It makes sense.
With added stress, we feel less equipped to manage daily stress and so we look for things that sooth our discomfort.
And the more we self soothe, the more we need to self soothe.
Who isn’t familiar with the shame spiral? We feel something we aren’t comfortable with, we want to feel something different so we look for ways to do so that aren’t healthy but work temporarily and then we feel worse. Shame creates more discomfort and so we keep on spinning. I know this technique well.
What if this year, be it the stress of the election or the holidays, or job stress or family stress or financial stress that we tried something different.
What if we did more of the things that we know actually help us manage our stress and less of the things that cause us more stress?
I am kind of blowing my own mind! :). Who wants to try this out this year starting today?
I would love to invite anyone who is interested in joining me on a meditation challenge. 10-15 minutes a day from today until January 1.
If you are interested please comment or send me a text or email or reply!
I highly recommend Insight Timer as an App for guided meditations. They have a free and paid version. You could choose to meditate silently or using some guidance, it is totally up to you. Choosing a time of day and place in the house can be really helpful when building a meditation habit.
What other things help you when you feel stressed?
Does training at the studio help? If so, make a commitment to yourself to come even when things get stressful. What about walking, hiking, breath-work, yoga, hydrotherapy, reading, cooking, journaling….
What things do you find yourself doing that are not so helpful?
These are things to just get curious about and perhaps be more mindful of. We cannot heal shame from a place of shame so instead of shaming yourself for indulging in unhealthy coping strategies, try just being more aware. And if setting limitations is helpful, try that. Get an accountability partner or share with others the steps you are taking to manage your stress more effectively. Tell your coach! Let us support you! We are just living and learning and trying to be the best versions of ourself. No judgment. We love all of you.
In Other News
I am scheduled for a hysterectomy on Nov 8 (rescheduled from an earlier date) and will be out of the studio from Nov 8-Nov 29. Thank you Melanie and Chris for subbing for me while I am recovering! Please still come to class and be respectful of our coaches who are saving me from having to cancel or close during these weeks.
Holiday Schedule
As a Thanksgiving Day tradition, I have led a run/ walk/ hike/ or ruck every year for about 10 years. We allow kids and pets and loved ones to join. I am hopeful to be able to offer this again this year but it will be dependent on my recovery so stay tuned. The studio will be closed on Thanksgiving Day.
We close the studio one week a year over the holidays to give our coaches some well deserved time off.
This year we will be closed Dec 24-31. We will offer online coaching and possibly recorded virtual workout videos.
Trauma Informed Weightlifting Update
I just completed the 8 week Trauma Informed Weightlifting certification course! I still have my final project to complete but look forward to sharing more about my experience and to bring to life all that I took away.
We have a few spots left in our cohorts and want to invite you to bring in a friend or loved one to try us out! If they love it and sign up, you get $50 off your next month of training! Please send them to our website for more information. If they are interested, they can fill out a contact form there. Fitness Union Website
Need help with your membership?
Need to contact your coach?
Want some onsite bodywork at a member discount?
Curious about Breath-work?
Follow Mandy
With gratitude,
Coach Kim
Changing Seasons
TRANSITIONS…
I have yet to meet someone who LOVES transitions and changes. It is human nature to resist and fight against change even if it is good change; the kind of change we initiate or invite into our lives. Most of us crave comfort and stability and feel averse to the discomfort and uncertainty that change brings on.
This time of year is difficult for me because it means summer is coming to an end. Yes, I am talking about the weather (again :)). I know some of you LOVE fall and I get that. AND I know that the transition from Summer into Fall can be jolty, especially if you are a parent of young kids.
Regardless of how we feel about the weather, the weather does its thing.
I want to invite you all to take a minute to reflect on your summer and see what comes up for you. Are there any parts of summer that you love, that you can bring forward and integrate into the coming months?
I LOVE drinking my cup of coffee or afternoon beverage on the porch while I read or just have a mindful moment and do it almost daily in the summer time.
During the pandemic, I started doing that in the winter months. I would grab a beanie and a blanket and my coffee and sit outside and guess what? It was lovely! And I also learned that I love running in the rain. Getting out there takes a little more motivation, but once I was out there, I found it to be my favorite time of year to run.
Did you spend more time in nature these past few months? Take more day trips to the coast or the gorge? Go for more hikes? Spend more time with your kids or friends? Eat more seasonally? Travel more?
I am also curious if you are ready to let some things go from the often hectic summer months. Are you ready to slow down a bit? Did you drink more alcohol than you’d like to? Did you spend less time being present because you were so busy trying to do all the things you wanted to do?
Although I love the feeling of sunshine on my skin, warm summer nights and cold water plunges on hikes, I also love structure and routine. I welcome that aspect of Fall.
Instead of reacting to the changing seasons, can we instead be with it. The only thing we know to be true in life is change itself. Nothing will ever be the same, so we may as well embrace it. And by embrace it, I do not mean you have to love it. It can be both and. I struggle with the shift in seasons, and I accept it.
Are there any small things you can do to support yourself during these seasonal transitions? Could you go to bed a little earlier? Wake up a little earlier? Meal plan during the weekend? Start a morning meditation practice? Take a midday power nap? Block off some time for yourself?
I just finished reading “The Surrender Experiment” by Michael Singer and have been listening to his podcasts and one thing he said that really stuck with me was that change is not about will power. It is about intention. If our intention is strong enough and in alignment with our higher good, we can effectively make change happen. What one thing do you want to change and what is your intention for making that change?
Speaking of change, I recently gave up drinking. It is something that I have used as a crutch and a comfort for as long as I can remember. I thought it was helping me manage my anxiety (especially in social situations). Turns out, it is not.
As I go through the steps of healing trauma (not like there are actual steps but more like bobbing and weaving and banging into walls and feeling insane and completely unraveled for the majority of the past few years), I have eventually become more aligned in mind, body and spirit. For decades, I was in survival mode.
Now that I am finally more regulated, I am aware of what it feels like to be in true alignment. And drinking did not feel in alignment with my higher self. So, with the intention of being fully embodied, in alignment and present, I gave it up. And I feel amazing.
I do not classify myself as a “sober” person or in recovery. I am just listening to and honoring my higher self. Today, I do not drink alcohol.
Healing for me started about 5 years ago (15 if you include 10 years of talk therapy).
It started with a Mindfulness Meditation practice, followed by Ketamine Therapy, Psilocybin Microdosing protocol, Energy Work, Somatic Integration, Journey work (more plant medicine ceremonies), Hormone Replacement Therapy, a lot of letting go and grief work, finding community, sharing my stories of trauma (all the parts of myself), breathwork, and working with an IFS/ Somatic Experiencing Therapist.
All of these things have helped me find my way back to myself. And everyone’s journey is different. If you are looking to find peace, if you are looking to restore your nervous system from a lifetime of fight or flight, heal from complex PTSD, become less reactive, feel more love and connection, face your fears, overcome your anxiety and become more present and you want to talk, please reach out.
The next steps of my professional path will include coaching for healing.
I just began my Trauma Informed Weightlifting Certification Course and have a Mindfulness Meditation Teacher Certification. Next, I will be looking to complete a Somatic Integration Program and want to offer a web of modalities that include movement, weightlifting, mindfulness, meditation, embodiment and plant medicine.
In the meantime, you can start here:
Guided Breath-work with Geoff: (includes optional psilocybin microdose): 3rd Fridays of the month at 7pm at Fitness Union. Hands down one of the best, most accessible ways to heal yourself.
Energy Work with Mandy: she is a true healer and helped me when I did not know where else to turn. She is incredibly gifted and knows just how to hold you and all your stories in the most gentle of ways. She also offers online and in-person Breathwork sessions. Send her an inquiry about her offerings as she is just transitioning spaces.
Bodywork with Sukho, LMT: offers onsite massage at Fitness Union: Not only is Sukho the most gifted massage therapist I know, I found massage to be one of the best ways to restore my nervous system. I often use my appointment to just rest, allow and receive the gift of massage. And he offers discounts to all members!
Ram Dass Satsang: Led by our very own member, Erin at Fitness Unio the 3rd Sunday of each month. Expect a loving community space for meditation, journaling, discussion, mutual learning, and perhaps a little chanting or heart-singing at the end. Whether you're a long-time follower or new to Ram Dass' teachings, all are welcome to connect, share, and grow.
Micheal Singer: I initially read “Untethered Soul” and it was the first book that set me on the path of spirituality. Since then I have been obsessed with all of his writing and podcasts. He is a north star and guiding light.
Insight Timer: The meditation app that I have been using for 5 years. LOVE, love, love it.
That is it for now. Thanks for reading. Sending love and gratitude to all who took the time out of your busy lives to read this newsletter.
It is August which means it is my birthday month. Ask any Lioness that you know and she too, will likely tell you her birthday lasts a month. It is how we do.
August is my favorite month. Not just because it is my birthday month although I do LOVE celebrating… but because it is the hottest month of the year and if you know me at all, you know how much I LOVE the heat, like a true sun worshipping Leo.
Summers in Portland feel a bit like a frantic race to see how you can fit everything you ever wanted to do in 3 short months. The 9 months of rain breed this scarcity mindset and as much as I try, I have yet to be able to relax into it. I already see the end in sight and it makes me sad.
That is not very Mindful of me, I know. And I also know that I thrive in the warmth of the sun and until I find a way to leave Portland in the winters, I will probably live this dual reality of happy summers and sad winter blues.
But enough about the weather!
I am dropping in to share a little bit about what I have been up to and about some upcoming events we have planned.
In 2020, I set out to “heal” and here I am 4 years later and totally healed! Kidding. As we know, healing is a lifetime journey and I am here for it.
I just returned from a week long retreat with the intention of healing old traumas, a stubborn nervous system, anxiety and deep feelings of unworthiness and shame and a constant fear of loss and abandonment. I learned SO MUCH and feel incredibly resourced, full of gratitude and am holding a tender, but open heart.
Mindfulness Meditation was the first step in my healing and taught me SO MUCH about the inner workings of my mind. It was the catalyst for my transformation and I am so grateful for the teachings and wisdoms and my mentors, Jack Kornfield and Tara Brach.
I went on to participate in Ketamine Assisted Therapy, Psilocybin Microdosing, Shamanic Healing, Energy Work, Financial Wellness Coaching, Business Coaching, Breathwork, Embodiment Dance Classes, Plant medicine group ceremonies and lots of reading, listening to podcasts and sharing with loved ones. You could say “I’ve been on one”.
I feel it is my life mission to heal old traumas, grief, shame and limiting beliefs.
And I believe it is my life’s work to guide others on their healing paths.
My next steps towards stepping into the role of Healing Mindfulness Coach feels like walking down a foggy, windy road without a road map. And I am ok with that.
In the meantime, please reach out to me if you have questions or are looking for support or resources. Eventually I will be adding Community Coaching Hours and one one one coaching.
I just signed up for the Trauma Informed Weightlifting Certification and am working with a beloved colleague who is mentoring me on practices of Embodiment.
Weight training truly is a modality that has the power to heal us from trauma if done mindfully and in an informed way.
How can we move mindfully if we are in a state of fight or flight? That is where the embodiment practices come in.
Anyways, these are a couple of the things that I am excited to bring to the studio soon.
More Mindfulness!
More Meditation!
More Embodiment!
More Dance!
More Breath-work!
More Plant Medicine!
More Coaching!
I hope you are all enjoying your summer and getting some time to rest, play, travel, laugh, and heal.
Much love,
Coach Kim
I have some exciting news to share!
As many of you know I have been training clients as a Certified Personal Trainer since 2010. I started out as a group fitness instructor and then moved to one on one training and eventually started coaching small groups. Being a group fitness instructor felt very performative and being that I suffer from stage fright and social anxiety, it was not the best suited job for me. I also wanted to help people move better and reduce their risk of injury and large group fitness classes often felt like I was enabling people to move quickly with little attention to form.
One on one coaching was way more my vibe. I got to really connect with my clients on a personal and emotional level and help them discover what areas of their health and wellness needed addressing.
When the pandemic hit, gyms closed down and I did my best to help our clients through virtual training but when the time felt right, I was able to bring people back in person in a way that felt safe and comfortable. There was a lot of uncertainty during the pandemic but one thing I knew to be true was that we all needed each other. We needed community, connection and movement. And so, the Fitness Union Small Group Training Cohort Model was built.
For the past 2+ months, Coach Chris and I have been holding it down coaching all the cohorts and doing one on one coaching (as well as working with virtual clients and running coaching clients). It has been a lot. It is hard to do 25 hours of coaching in adition to the daily operations involved in running a business. AND I have also truly enjoyed having the opportunity to work with SO many incredible humans on their health and wellness journeys.
I knew that when the time was right, the right person would show up on our doorstep and be ready and eager to join our humble studio. And just like that, it happened (with the help and insight Coach Chris had).
Coach Melanie has been around the studio dropping in to classes as a participant feeling and observing how we do things at Fitness Studio. You may have seen her around or taken a class with her! She has years of experience coaching movement and is excited to join our team starting this week!
Melanie will be taking on my afternoon/ evening cohorts (430/530/630pm T/Th) to start. This announcement is so exciting for the future of Fitness Union AND I also know it will likely come with some mixed feelings. Some of you I have been working with me for 7 years! Some of you have traveled to 6 different locations with me! Makes me a bit teary eyed thinking about that.
The cohorts are all so unique and beautiful in their own way. And facilitating them is such an honor. Change is often hard, as is uncertainty. I realize this and empathize with the transition for those of you most directly related by this change.
Trust that I have your back. Trust that I want what is best for you all. Trust that this decision will benefit our community as a whole. I am a deeply intuitive, empathic and sensitive business owner who runs the business from a very heart centered place.
With Melanie coming on board it will allow me to do some of the things that I have not had the capacity to do.
Things to look forward to:
Community Coaching Hours (Virtual drop in sessions)
Friday Run Club (Fernhill Track group running coaching)
Outdoor Pop Up workouts (Summer outdoor workouts at Irving Park)
Mindfulness Coaching (one on one coaching for those who want to deepen their practice through a mentorship/ coaching relationship)
Mindfulness Retreats (plus more breath-work, sound-baths, reiki, embodiment and somatic healing offerings)
Community Portal and more ways to connect with your fellow cohort members and Fitness Union Community
Melanie will be co-facillitating with me for the next couple of weeks and then taking over those afternoon sessions from there.
Some of you may be wondering what our coaching criteria is. Our coaches must be Certified Instructors, compassionate and empathic trainers with training in Trauma Informed Weightlifting. They must be able to hold a physically and emotionally safe container (to the best of their ability) for the cohorts. They must be CPR Certified. They must create a 10-12 week training program that includes progressive overload and movements that include upper body push/ pull, lower body push/ pull, time under tension and single leg variations.
Here is a little more about Melanie!
Melanie Sanderson
Having experienced personal growth through the joys of movement and strength, Melanie loves to help others cultivate their own experiences in whatever capacity best suits them. A teacher of movement and fitness since 2005 with an approach that utilizes education to empower, Melanie is ready to meet you wherever you’re at.
ACE Group Fitness Instructor
ACE Behavior Change Specialist
Functional Range Conditioning Movement Specialist
TRX Certified
NPTI Kettlebell Training Certified
BS Exercise Biology from UC Davis
Teagascóir Coimisiún Le Rinci Gaelacha
“Melanie is a thoughtful instructor who takes the time to explain how our movements in class connect to our holistic health. She incorporates exercises and stretches that support strength and better posture while explaining the benefits of what we’re doing. I really appreciate that she’s more than a fitness instructor, she educates us about why the work we’re putting in matters. It makes it a much more meaningful, informed and empowering fitness experience.”
— Holly
Thank you all for your patience and understanding as we navigate and pivot. As a small business we will continue to grow and evolve as we learn from our mistakes and what works in hopes of becoming better. We want to be a thriving business who supports our members and community as best we can.
Please reach out if you have further questions or concerns.
Thank you again,
Kim
First Blog Post!
Hi! (I have no idea how to start a blog post, lol).
This is my very first blog post so please go easy on me (really I am talking to my inner critic, which has finally stopped screaming at me and is now just talking to me in a relatively calm tone).
I have been resistant to writing emails, newsletters, social media posts and blogging ever since I knew I “should” be using them to communicate with members and potential.
I am a coach, a trainer, a deeply sensitive, emotionally attuned being that prefers feelings and numbers to words: The Leo/ Virgo in me, loves LOVE and affection (Leo) and loves organization and the order that numbers provide (Virgo).
Language feels complicated to me. Yet talking about emotions, trauma and feelings come more easily.
There is the part of me who is saying “Who the heck wants to hear what you have to say?!? Hello, inner critic. Hello, exiled part. I see you and I invite you to the table. But you’re not gonna host the dinner party tonight.
I have no formal email list. In fact, to be totally transparent I don’t know 1/2 of our members last names. It’s just not the way my brain works. I struggle with words and names.
And I have information that I want to share that is relevant to our current members. This is why I started the FU newsletter.
Shortly after I came across a couple newsletters that I found incredibly entertaining, interesting, valuable and meaningful and I realized that I wanted to provide you all with something more interesting and hopefully valuable than just housekeeping and logistics.
So, in an attempt to create a newsletter that can be easily located and will live on our website so that you can refer to it anytime I have decided to write my first ever blog post.
Oh, and because I actually do think I “might” have a thing or two worth writing about and sharing with you all beyond schedules and studio updates. Jury is still out on this though.
Ok, so to give some context to what has been going on with me, Founder of Fitness Union (Kim Stout) I will take you back to early March.
Our beloved coach Hayley left Fitness Union. This triggered some things for me; grief, loss, worthiness and fear of more abandonment. And all of that created some strong limiting beliefs such as I am never going to find a replacement and I’m going to burn myself out if I don’t find someone immediately to replace her. Historically I have not done well with discomfort and can be incredibly impulsive and impatient (notice I said “historically” and not I dont… :))
However, I am getting better at recognizing this and pausing (at least for a breath or two ;)) I was able to create some space and I allowed myself to BE, to NOT fix and to trust in the process . What can I learn here? What is the lesson? What if this is all part of the plan for myself and for the studio?
So, I stepped in for Hayley and decided to hold off on recruiting another coach. I have taken a real pause.
And guess what happened? I have learned a lot. I have had the opportunity to work with so many more of our members and I have loved reconnecting with old clients and getting to know ones that I have never worked with before.
At the studio, I feel like a Mama Bear, the Mama Bear of Fitness Union and I care immensely about each and every one of you. Fitness Union is my baby and I will always do my best to nurture and tend to our members as best as I can. It feels good to help guide and coach you all. It is truly rewarding and heart filling.
I have also joined Coach Chris’ cohort and that has been incredible. To get to be a student again. To see Chris in his element. To train beside our members and to cross paths with others.
I love our studio and our members.
All this new energy and the energy that longer, lighter, brighter days has brought (hallelujah!) there is a significant change in the vibe at the studio. Have you felt it? Folks are bringing their A game and the collective positivity and motivation is impacting every member of the cohort and the community as a whole.
As a member of a cohort you have an impact on the other members in your group. As do they, for you.
That gets me to this question?
What can you offer your cohort?
This doesn’t have to be positivity or extroverted engagement. It can also look like mindful listening, gratitude for your fellow members or coach, or curiosity to learn. It can be your authentic self, your vulnerability or your desire to connect.
We are a community! And I am so grateful that you are a part of it!
Each cohort has their own vibe and dynamic. And, as a whole we are a larger community that has the ability to hold more, do more, be more, support more and make an even bigger difference in this crazy and mysterious world.
This is a piece that I am working on. Thanks to my wonderful assistant Khalila, our filmmaker Johnathon and our word weaver Anya (all members btw), we are discussing how to provide, offer and support this entire community even more. More on that in the coming months…
We also have some exciting upcoming offerings!
Friday Community Class has been so much FUN! We will keep this on the schedule as we continue to explore it. 9-10am, no sign up necessary at this point.
Bodywork/ recovery sessions now available by LMT Sukho every other weekend. Sign up here: Member Discount Bodywork
My all time favorite therapy practice Breath-work has changed my life and our beloved member and dear friend Mandy is going to guide us on May 19. First timers and experienced participants are welcome. And feel free to invite a loved one! This will sell out. Sign up before it’s too late. Register here.
Erin from our 7am cohort facilitates a monthly in person Ram Dass Satang and it is open to members and the public and is donation based. To find out more and register click here: Monthly Satsang
Obi is a somatic healer, practitioner and therapist who works at the studio midday. While his schedule is currently booked you can read more about his offerings and contact him to get on his waitlist: Seeded Somatic.He is also offering something very special and meaningful: a men’s group. More details coming soon.
Back by popular demand! I will be offering another Running Coaching Clinic to our current members and family members for a discounted price. More details coming soon.
If you are looking for some acupuncture, our neighbors at Dynamic Acupuncture are awesome and accept more insurance plans! If your insurance is not covered, they are offering a 15% discount to our members. To read more about their clinic and to schedule your first session click here: Schedule Acupuncture
Lastly I know summers are crazy and hectic and fun and chaotic here in Portland (scarcity mindset kicks in full effect: I must do all the fun things in 3 months before winter sets in!).
And when things get hectic, we often get rid of the thing right in front of us. I want to say this now. Your membership is your anchor. The anchor to your health and your wellness. And your training at the studio is the foundation for your life outside of the studio. We get strong in the gym so we can do all the things outside the gym that bring us joy. And we do them with more joy and ease because we have the strength to support our bodies and the mental confidence to do them injury free.
So, think twice before canceling your membership this summer.
Cohorts are filling up and we are about to close out our founding memberships. Costs will be going up soon.
Talk to your coach if you are going to be out of town. Let us know how we can support you while you’re gone.
We recently added a 6am cohort that is now full and added a 9am because there was a waitlist for the 10am. And we have welcomed (6) new members since march.
December was rough, and so was January but things have picked up recently and we just signed on our 50th member and we started just over a year ago with only 18. So, this feels worth celebrating.
The word is out! Strength training is KEY to living a healthy and vibrant life. If you want to be resilient and strong, you must strength train. Obviously I have known this for a long time and I am just so grateful that mainstream media, doctors and health care providers are also on board and spreading the word! Let’s keep on getting strong TOGETHER!
Thanks for being a part of Fitness Union. We appreciate you and your support. Let’s keep thriving together!
Coach Kim