I am the Founder & CEO of ATLAS FIT in Tallahassee, FL. @AtlasFitTally
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Articles by Matt Molnar
Make your health a priority and keep moving forward | Molnar
We become obsessed with so many things in our life so why not become obsessed with moving? Not homes. Not locations. But your booty! The more you move, the better you’ll feel. It really is that simple. I know life is busy but many of us are stuck in the same daily routine. Wake up. Work. Make small talk with people. Go home. Eat. Netflix. Sleep. REPEAT! Life was not meant to be lived in cruise control.
Keep moving and celebrate your fitness success
The first step towards getting somewhere is to decide that you are not going to stay where you are. We exercise because we love our body, not because we hate it. As we celebrate what we have accomplished we then have to raise the bar a little higher each time we succeed. When you are feeling like you haven’t achieved enough, take a moment, and look at what you have accomplished. Don’t compare yourself to others. And remember, there is no one giant step that does it. It’s a lot of little steps.
Make room for healthier life by taking history to the trash | Molnar
We throw our trash to the curb at home because keeping it around just creates a mess in our life. Becoming healthy and fit works much the same way! We need to throw our “history” in the trash. The part of our history, that is, that messes up and undermines our best efforts to pave those new paths of wellness, energy, and strength. We all have trash, better known as that baggage, we carry around, that prevents us from reaching our potential in life. The most common forms of trash are fear and doubt.
Keep taking the next step to achieve your goal
Not "all the steps," just the next step. If you feel overwhelmed by a goal right now, it's probably because you are thinking too far ahead in the process. When this happens, instead of trying to organize your thoughts into immediate next steps, you stop. Which in turn means you do nothing. Fear wins. We need big-pictures goals from time to time like training for a marathon or fitting into a favorite pair of jeans, but for most of us, the small, everyday victories can be just as important.
Nothing will work unless you do: You'll feel better if you try | Molnar
Many people confine their exercise to jumping to conclusions, running up bills, stretching the truth, bending over backwards, lying down on the job, sidestepping responsibility, and pushing their luck. Not only that, but many of us struggle with carrying a positive mindset. There is a strong pull to focus on negative things which can be overwhelming. And we know a negative mindset is downright debilitating. It sucks your dreams, goals, and aspirations right out of you.
Nothing looks as good as healthy feels | Molnar
Regular physical activity and healthy eating will improve the quality of your life. It’s that simple. But we all know it’s not that simple getting there. Addressing your health now will mean fewer limitations as you age. There’s no time like the present to begin enjoying the benefits of an active lifestyle – more energy, better health, reduced stress, and better self-esteem.
Break the cycle of stress: Take responsibility for your health | Molnar
There will always be things we can’t control. But the one thing we can control is what we do next. Imagine where you could be a few months from now if you started doing the work today. Stay committed and be unstoppable. It's not about perfect. It’s about effort, and when you bring that effort every single day, that’s where transformation happens. That’s how change occurs. We have to open up a fitness account and deposit daily.
Mental toughness can be key to better health | Molnar
Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your physical health and your physique, trim your waistline, and even add years to your life. But that’s not what motivates most people to stay active. Building mental toughness is crucial for so many areas of life. Mental toughness determines how we manage our thoughts, emotions, energy, and productivity.
Keep moving forward to maintain muscle and build bone
It’s no surprise to any of us that we are sitting too much these days. So much so that many have said it’s a health epidemic. Think about it. When we sit in a chair, we essentially put our body into a chair shape. This consists of a combination of shortened and lengthened muscles and flexed and extended joints. No problem for short periods of time because our bodies are designed to do pretty well. But the problem starts when we stay in this position for long periods, day after day, week after week.
Navigate each day with right attitude, tools and practices | Molnar
Healthy body, healthy mind. That is so critical for long-term health benefits. Living from the outside-in perspective can be emotionally draining and energy sapping and it will lead to you never feeling good enough no matter how defined your six-pack may be. It also puts us on autopilot, not being fully aware of the choices we’re making, what we’re eating, or how to get the most from our exercise. Things happen in life that throw us off our fitness journey. Look at 2020.
Build your mindset and your body will follow | Molnar
We all know the importance of being fit and healthy, but finding the right approach and sticking to it isn’t always easy. We focus on a diet and exercise plan, but often still struggle to maintain a healthy lifestyle. Becoming stronger and healthier involves your body and your mind. Our minds are powerful and drive the things we do and decisions we make, often without us realizing it. Your body won’t go where your mind doesn’t push it.
Look back to leap forward to better health
As we conclude this uniquely challenging year, there’s plenty to look back on, celebrate, and even more reasons to look forward to what’s next in 2021. We're now well into the new year. If you haven't made that fitness goal — or the goal you set isn't sticking — now's the time to double down. Staying focused and keeping your goals front and center will be critical to avoid distractions and doubt. Last year was riddled with confusion and for many, fear.
Make a transformation with daily resolutions for the new year
Despite the uncertainty and precarious nature of 2020, it has brought us new opportunities, inspirations, and friendships where we may not have looked for them before. Hope and courage have been rekindled in our spirits, and along with it, a strengthened resolve to press on with optimism and excitement for a brighter and hopefully healthier future.
It's beginning to look a lot like Fitmas
Sweat drops on muscles, veggies with chicken, dumbbells and water and heart rates that quicken. Bright colored running shoes, laced up with strings. These are a few of my favorite things. Tis the season so how do we stay motivated now that we are surrounded by Christmas cookies and candy, eggnog, and an occasional holiday spirit (or two)?
Keep a jingle in your step for a happy holiday | Molnar
All too often, when we talk about living a healthy lifestyle, we say we want to change, we want success, but we don't really want to do what it requires to make change happen. With success comes challenges and growth, and not everyone likes what stepping outside of your comfort zone feels like. Especially this time of the year when motivation and consistent workouts can drop off because we find ourselves in holiday mode.
On your mark: Start taking better control of your health | Molnar
Good things don’t come to those who wait. Good things come to those who take action. Think about what holds you back from being your healthiest. Is it your fears, insecurities, lack of preparation? We all have the ability to overcome our limitations and achieve the healthiest life we’ve always wanted! These last few months have been a wake-up call for many of us — not just to stock up on toilet paper, but to take better care of our health.
Build on your strengths, work on your weaknesses
Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t do. Of course, this doesn’t just mean your fitness strength. No matter how much strength you think you have, how accomplished you feel, or how happy you are in life, there are always areas that could use some improvement. Think about your health, career, finances, relationships. There are parts of all of those things that are likely thriving and then some parts that could use some work.
Focus fitness journey on progress and laugh along the way | Molnar
We know that we need to exercise and eat well to live healthy lives but for some, we need that extra motivation to uplift us to work out and eat healthy. If you have fun when you work out it won’t feel like work. When’s the last time you had a good laugh while working out? We were actually talking the other day about the faces we make in the gym (Gym Face!) and some are always smiling through the sweat but most have that serious, determined look when they are working out.
Lift tips: Strategies to stay at the top of your lift-game
Every equipment purchase should be a smart investment. Selecting the right lift for your rental business contributes to the bottom line. Why not extract maximum life and productivity out of it through proper maintenance and handling as well? Here are some expert tips to stay ahead of the curve.
Believe in yourself and make positive choices
Success can be simple but it’s not always easy. The good news is that you have what it takes to succeed at living a healthy life. But it may take everything you’ve got. We have to remember to work out and eat healthy for ourselves, not to impress others. And never take your eyes away from your “why,” the core reason that drives you to do what you do. If you do, you’ll lose the “eye of the tiger,” your passion, and your motivation.
Take your movement medicine and call a friend
Ready to burn those calories and get fit? To challenge yourself to be leaner, stronger, and healthier than ever before? It’s something we all strive for, but for many of us, we want to have fun doing it.
What's your 'why' for better health?
As I’ve said many times, exercise not only changes your body, it changes your mind, your attitude, and your mood. Exercise doesn’t have to be hard. Moving your body in any way, with any degree of intensity, works to make us happier, less stressed, and more resilient. I believe, of course, the results are amplified by intensity. We will get a bigger release of good chemicals to our brain the higher our heart rate is. On days when we work out, stressful things take less of a toll on us.
Exercise your way to good health and happiness
Some folks crank out an early workout before dawn before their day kicked into high gear. Others exercise at lunchtime, and some wait until after work to get in a session. Many folks ask, what is the best time to work out? Well, I like to say, the best time to work out is the best time for you! With everything going on right now and for some, it’s a struggle to balance work and family, getting in that workout can prove more of a challenge.
Life has no remote. We have to get up and change it ourselves | Molnar
Many people are still struggling during these times from lack of employment, to worrying about rent, to even staying separated from those we love. It's easy to focus on that, and be drawn into anxiety and depression thinking that our lives lack meaning, lack control. That feeling can be very disheartening. We all have those feelings and we have to tell ourselves we can’t always change what’s going on around us until we change what’s going on within us.
When life gets harder, challenge yourself to be stronger
Matt Molnar, Guest columnist Published 5:46 p.m. ET June 1, 2020 Buy Photo Clayton Sabolic, a front desk and maintenance worker at Sweat Therapy Fitness, sprays a disinfectant on dumbbells before a class. Red tape in the shape of an X represent where each participant should stand during a class in order to practice social distancing. (Photo: Alicia Devine/Tallahassee Democrat) For many, dealing with the challenges and stress of the virus has been overwhelming.
Your fitness is mission possible when you take it one day at a time
Matt Molnar, Guest columnist Published 9:54 a.m. ET June 1, 2020 Buy Photo Two people workout on treadmills at Momentum Fitness while they practice social distancing. Every other cardio machine has a sign saying it is temporarily closed so everyone can practice social distancing.
Home, sweat home: Push back against anxiety with every push-up
Matt Molnar, Guest columnist Published 2:17 p.m. ET May 4, 2020 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) With everything going on right now, the world seems crazy and unpredictable. Our danger radar is on high alert as we take a cautious approach to life in general. Our desire for everything to "get back to normal" as quickly as possible is overwhelming, which makes it very difficult to think about the future.
Take a long walk on today's new road to staying healthy
Matt Molnar, Guest columnist Published 2:55 p.m. ET March 30, 2020 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) To repeat the phrase we have all heard these last few weeks, these are certainly unsettling and unprecedented times. Let’s not make them unhealthy times! Even though many people are now at home, there are a lot of ways to keep healthy. And remember, social distancing doesn’t mean sitting six feet from the television.
With willingness to change, you have power to choose
Matt Molnar, Guest columnist Published 1:31 p.m. ET Feb. 24, 2020 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) Willpower. Self-control. Self-discipline. These are many names that all mean the same thing — having the mental strength and attitude to consciously do the things you know you must do; even when you don’t emotionally want to. It’s not that some people have willpower and some don’t.
Count the cost of improper care of your body
Matt Molnar, Guest columnist Published 1:42 p.m. ET Feb. 10, 2020 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) I was recently told of a conversation with someone who was having some health problems and fortunately she went to a doctor who didn’t believe that the best course of action was taking pills. She was told her health problems could likely be solved by losing weight.
Focus on progress not perfection in health quest
Matt Molnar, Guest columnist Published 4:39 p.m. ET Jan. 27, 2020 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) Many of us don’t learn much from comfortable things and our mind and body will not grow in our comfort zones. But too often, instead of focusing on progress in our desire to be healthy, we focus on perfection. That’s a sure fire recipe for failure. It’s not about perfect. It’s about effort.
Set tone for healthy new year with a few realistic goals
Matt Molnar, Guest columnist Published 1:35 p.m. ET Dec. 30, 2019 Buy Photo Matt Molnar, owner and trainer at Atlas Gym. (Photo: Joe Rondone/Democrat) Nobody can go back and start a new beginning, but anyone can start today and make a new ending. The year is yours — now what will you do with it? You don’t need a new year to make a change — all you need is today. Many of make getting healthy our New Year’s resolution. I have read that only 8% of us actually keep our New Year’s resolutions.
Keep it moving for a healthier holiday
Matt Molnar, Guest columnist Published 2:34 p.m. ET Dec. 16, 2019 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) Many of us struggle during the holiday season to eat right and keep up with our exercise routine with all of the holiday greetings and fun happy meetings when friends come to call. We know there will be parties for hosting and marshmallows for roasting. Make sure your health is on the nice list.
Think of exercise as a celebration of what you can do
Matt Molnar, Guest columnist Published 3:42 p.m. ET Dec. 2, 2019 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) Fall in love with taking care of yourself…MIND, BODY, SPIRIT! You have to make yourself a priority. At the end of the day, you are your longest commitment. It’s not being selfish to love yourself, take care of yourself, and to make your happiness a priority. It’s necessary.
Fall into fitness with a few tricks, healthy treats
Matt Molnar, Guest columnist Published 4:01 p.m. ET Nov. 4, 2019 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) The weather is giving us a hint of fall and with it brings the holiday season of eating as I like to call it. Let’s start with this past week! Trick or Treat? Hopefully no tricks and if you are trying to stick to a healthy eating plan, the treats will have to be kept to a minimum. Boy is it hard.
Life is a long-term commitment so don't skimp on the exercise
Matt Molnar, Guest columnist Published 2:31 p.m. ET Oct. 21, 2019 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) It is a fact of life that you cannot maximize your health and wellness without including fitness into your life. While you can lose weight without exercise, the challenge is much easier when you choose to be fit.
Stretched to the limit: We should all do flexibility exercises five minutes a day
Matt Molnar, Guest columnist Published 1:34 p.m. ET Oct. 7, 2019 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) Do you incorporate warm ups and stretching into your fitness routine? Many people who come to the gym, especially those who need a quick workout, don’t stretch and warm up their body before jumping into heavy lifting or extreme cardio.
Exercise your mind to get your body in gear
Matt Molnar, Guest columnist Published 9:24 a.m. ET Sept. 3, 2019 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) If I had a dime for every time someone told me they really wanted to start working out and eating right and get healthier but…...
Life in the fast lane can lead to poor choices | Fitness: Matt Molnar
Matt Molnar , Guest columnist Published 4:22 p.m. ET Aug. 19, 2019 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) A huge part of living a healthy lifestyle is believing you can do it and realizing it’s not going to happen overnight. But it seems like these days we want everything fast and we don’t always want to put in the work we need to in order to accomplish something. Impatience — ah, yes.
Good health is wealth, so take time to care for yourself |Health
Matt Molnar , Guest columnist Published 12:50 p.m. ET Aug. 12, 2019 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) I talk with so many people who still struggle with the ability to lose weight. I must admit it can be a challenge for all of us from time to time. Our lives are filled with stress, especially as we get older, and we all deal with stress in different ways. For some, stress eating is how people deal with the pain of life.
Snap out of sedentary lifestyle for better health
Matt Molnar, Guest columnist Published 5:03 p.m. ET May 20, 2019 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) Poor diets and sedentary lifestyles are among the most important contributors to declining health. Fortunately, these are things we can control. The best ways to maintain a healthy lifestyle is to keep a healthy weight, to be physically active on a regular basis, and to make healthy food choices.
Be a goal digger and discover fitness gems
Matt Molnar, Guest columnist Published 3:53 p.m. ET April 8, 2019 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) Fitness without goals is like a marathon without the finish line! For those who may be just starting to work on their fitness, remember that the goals need not be lofty…they just need to be. Baby steps and mini-goals start to build on each other to consistently improve your overall capabilities.
Kick your fitness into high gear
Matt Molnar, Guest columnist Published 6:24 a.m. ET April 2, 2019 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) Winter is now behind us (even though the mornings are a bit cool) so it’s time to kick your fitness into high gear to get ready for summer. Especially if you aren’t sticking to that fitness routine you started at the first of the year.
Nothing will work unless you do
Matt Molnar, Guest columnist Published 5:30 p.m. ET March 4, 2019 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) Have you seen the show on TV with Dwayne “The Rock” Johnson called "The Titan Games"? It’s a pretty intense competition among regular people, many with unique stories, but with a desire to never quit. They work out hard and often to achieve, both mentally and physically, the best version of themselves.
Heart-to-heart relationship advice will get you moving
Matt Molnar, Guest columnist Published 4:46 p.m. ET Feb. 11, 2019 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) No, I’m not taking the place of Dear Abby for advice on your personal relationships, but let’s talk about your relationship with food and maintaining a healthy heart. Food is the most widely abused anxiety drug. Breaking yourself from that food addiction is not just about losing weight. It’s about opening yourself to a healthier life.
Good habits lead to the best version of you
Matt Molnar, Guest columnist Published 11:02 a.m. ET Feb. 5, 2019 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) Do you surround yourself with people who push you to do and be better? People who encourage you to achieve higher goals and higher motivation. Simply put, to succeed, not only with your fitness goals, but in other areas of your life, surround yourself with people who bring out the absolute best in you.
Take a healthy reset before January is over
Matt Molnar, Guest columnist Published 6:36 a.m. ET Jan. 22, 2019 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street. (Photo: Joe Rondone/Democrat) Now that we have rung in 2019, we need to start the new year strong. From keeping those New Year’s commitments to workout programs to eating plans to taking time for yourself! It’s time to chart our course for the new year. We have to step away from our past and reset our future. Learn from the past and don’t live in it.
A new year is here and the possibilities are endless
Matt Molnar, Guest columnist Published 12:46 p.m. ET Dec. 31, 2018 Matt Molnar, owner and trainer at Atlas Gym on Gaines Street.(Photo: Joe Rondone/Democrat)Buy Photo Our bodies are very similar to our parents, teachers, bosses, coaches. They demand we make responsible choices, work hard to be successful, wake up on time, show up when we’re supposed to, and hand things in when they’re due. Our bodies are just as demanding.
Sleigh your way to fitness this season
Matt Molnar, Guest columnist Published 12:21 p.m. ET Dec. 17, 2018 Matt Molnar, owner and trainer at Atlas Gym on Gaines Street.(Photo: Joe Rondone/Democrat)Buy Photo Sweat drops on muscles, veggies with chicken, dumbbells and water and heart rates that quicken. Bright colored running shoes, laced up with strings. These are a few of my favorite things.
Merry Fitmas! Make fitness your lifestyle choice
Matt Molnar, Guest columnist Published 12:28 p.m. ET Dec. 3, 2018 Buy Photo Matt Molnar, owner and trainer at Atlas Gym on Gaines Street.(Photo: Joe Rondone/Democrat)Buy Photo Everything is your life is a reflection of a choice you have made. If you want a different result, make a different choice. It’s a hard and cruel fact of life that you cannot maximize your health and wellness without having fitness in your life.
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