Wellness Presentation @ 6:30pm

Tomorrow (Wednesday) at 6:30pm, Maggie will be giving a brief presentation on home wellness products that are safe for not only you and your children, but for the environment as well. If you have a few minutes and can come, we would love to see you there and hopefully shed some light on different ways to shop for your home … Read More

Who’s Coming Tomorrow?

Bets are out between the coaches on how many people are coming tomorrow 🙂 We’re pretty confident you’ll man and women up for tomorrow’s not so glamorous, yet still important for you, workout. See you there! Also, we have a few names for our competition so far. Here are the options: The “Ex” Games War Pigs Throwdown Showdown Let me … Read More


Do you need some hump day motivation? Check this video out. 7/20/16 1) Pre-activation 90/90 x 10 Bretzle x 6 each side 2) Warm-up 21-15-9 @ steady pace Light Good mornings Light Strict Press 12-9-6 Burpees 200m 3) Strength Option 1) 10 Min EMOM 2 Cleans @ 70% + Option 2) 10 Min EMOM Min 1) 3 KB Cleans to … Read More

Guy’s Night

Alright gents! The ladies have had two gym nights to themselves so far and it’s time to begin to even the score. Friday, July 29th at 7pm we will be having a guys night for all the dudes here at The Exchange. It will be held at Jay Owen’s Design Extensions office in Palencia and we are officially calling the … Read More

Homeostasis and Why We Backslide (Blog Share)

Here is an incredible article about homeostasis and why it’s so easy to move backwards. Please take a few minutes to read this extremely insightful post. Homeostasis and Why We Backslide On a side note, I want to touch on a few things to follow up on our programming. As you all have seen, we are offering several options each … Read More

Summer Kick-off Party

Here are the details for our Summer Kick-off Party/Pool Party on June 11th from 3:30-6:30pm The Marshall Creek Amenity Center  625 Palencia Club Drive St. Augustine, FL 32095 {The parking lot is located between the Amenity Center and the Tennis Courts.} Saturday, June 11, 2016 3:30 – 6:30pm Check-in at the desk and let them know you are there for … Read More

Food Sensitivities Infographic [Precision Nutrition]

Precision Nutrition just sent out an excellent infographic on food sensitivities and how you can figure out if you have a sensitivity. Take a look at this infographic…you might be surprised!   5/11/16 1) Base 3 2) Skill 8 Minute EMOM – Alt between movements 1) 45sec DU attempts 2) HS Holds x 20s 3) Strength 20 Min EMOM Mins … Read More

Nutrition Shoutout

Need to give a shoutout to all of our members who have been putting in the work at the gym and in the kitchen. Every single day for the past 3 weeks I have heard someone talk about another pound lost while maintaining strength or even getting stronger. It’s been inspirational and I am so thankful for the time you … Read More

Member Spotlight – Connor Evans

This week we hop back on the member highlight train and shine our bright spotlight on Connor Evans. Connor has been with us since our old location and he brings the fire every session! Everyone loves his passion, intensity, and humor. Connor just got accepted into the coveted UF Young Entrepreneurs for Leadership and Sustainability Summer Program. He is working … Read More

Should I Take A Multivitamin?

We get this one quite a bit when we have our nutrition talk during fundamentals and most of the time we answer with our go-to answer for most things. “It depends.” We live in a nutritional culture that believes we’re all going to die from red meat, too many vegetables, soda, too many carbs, not enough carbs, high fat, and … Read More