SEPTEMBER '22 - Ethos Athletic Club
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August 31, 2022



September and fall are upon us.  It’s my favorite time of the year – playoff baseball, football on the weekends, kids back to school and usually a little less travel until the holidays. We have roughly 12 weeks until Thanksgiving, which, in my eyes, is an opportunity for all of us to create more of a routine in our lives. We are humans and we feed off of routine, rhythm and energy, and these next 12 weeks are a great time to lean into those things. I want you to try and keep it as simple as these Four Pillars: Fuel, Sleep, Sweat and Vitamin D.

FUEL – quit thinking about food as calories and macros. Instead, think of it as the fuel that your vehicle needs, and your vehicle is your body. The same way that your car stalls because it runs out of gas, so do you. Your car also runs better off of premium fuel instead of regular. Your body runs the exact same way. For the next 12 weeks focus on filling your tank with healthy fruits, veggies, protein and fats. Don’t over think it either; always have an apple, banana, nuts and water on hand. Get out of the mindset of depleting your calories. Instead go against the grain of what you hear and add more of the good ones I just named and see how you feel at the end of these 12 weeks. An extra apple a day never hurt anyone.

SLEEP –  set the tone. An hour before you go to bed try to make your bedroom as dark and as cool as possible. I’m not a 100% believer in no screens before bed, as some of my best sleep comes from watching something funny just before I go to bed. I do suggest not watching it in the bedroom, though. Try to keep it in the living room so that it doesn’t affect your sleep environment.  And what also might help you sleep is one of our next pillars…

SWEAT – yes, it amazes me how many people I come across that have sleeping issues, and the first thing I ask is, “what did you do to exhaust your body today?” and so many respond with “nothing” or “I went for a walk at lunch.” Come on ladies and gents – I need a little more than that. Your body needs more than that. No wonder you have trouble sleeping and/or you’re stressed out. Yes, yes, I know you have kids, practice, work, the list goes on. I get it, but I also bet if I were to check the screen time on  your phone for the week, it would say you’re averaging at least 2 – 3 hours per day. I don’t need to say more, because you know you could be substituting at least 30 minutes of those 3 hours moving your body.

Lastly, VITAMIN D – it’s plain and simple. Study after study has proven that an increase in vitamin D boosts your immune system, provides more energy and fights depression. Kill two birds with one stone and take that good fuel outside for lunch or plan an outdoor workout. Try to get in 30 minutes of sunshine a day, plus an added vitamin D supplement, and notice how you change. It will not be instantaneous – just like most things in life, it takes the compounding effect for these changes to take action. But day after day, week after week, and month after month of focusing on the pillars will lead to a better you.

I know our New Year’s resolutions started 9 months ago, but that doesn’t mean you can’t restart them today or create a new plan for these next 12 weeks before Turkey Day. Fuel up, get a good night’s sleep and sweat your butt off outside, starting today.

Be the change and lead by example. Others are always watching.

Joey Welling
Founder of Ethos Athletic Club
Charleston, S.Carolina


Ethos Family,

I just wanted to send my gratitude to the coaches, trainers, instructors & staff for the strength, conditioning & flexibility training I’ve been receiving.  It recently allowed me to take a backpacking trip in Montana at Glacier National Park.  Because of the guidance & motivation of all my RUSH and Yoga instructors I was able to pursue the challenge of climbing & descending thousands of feet with a 40lb. pack on my back & cover close to 40 miles on my own 2 legs for days on end.  Thanks for all the time & effort you all put into taking care of us.

Greg Marx, Captain USAFR



Just got back. No words can describe what happened.  Took me 20hrs to run one of the hardest 100K in the world. Elevation gain was 18K. Was crazy running these mountains. I came in 28th out of 259. My buddy George came in 2nd. Half the people didn’t finish. Glad I got to put the work in at the gym.  Indebted to you guys.

Ben Hollingsworth


• Labor Day, 09/03:
Club Hours: 7AM – 12M
Classes: 8AM RUSH & 9AM Yoga

• Girls Gone Buff After School Program
Launches 09/06/22
TUE & TH | 4PM – 5PM

• Full Moon Ceremony w/ Allison F.
WED, 09/07, 7 – 7:45PM
Members: $15 | $25 Guests

• EDGE: an 8-week strength & conditioning program
Block I: 09/13 – 11/03
TUE & TH 5:30, 7:30, 8:30AM | 12PM, 4PM
Advanced registration & membership required

• Filming: EAC Member Workout Video
FRI, 09/16 | 4 – 6PM
This one’s for you! Verity Films will be on hand to capture you at your fastest, strongest & in your favorite sets. Details to come!

•  The Send Off
SAT, 09/17
All donations go to Operation Support Our Troops

Quest in Recovery
FRI, 09/30 | 6 – 8PM
Grab your ticket for the Quest Kickoff Event

• Arm Balance Workshop w/ Claire & Katie B.
SAT, 10/08 | 10AM – 12PM
$25 Members | $35 Guests

Grilled Rosemary Chicken by Catherine Elliott

1 garlic clove, minced
1 tbsp olive oil
2 tbsp Dijon mustard
2 tbsp honey
1 tsp salt
1 tsp chopped fresh rosemary
1/2 tsp pepper
1 1/2 lbs boneless, skinless chicken
1/2 lemon

– Combine garlic & next 6 ingredients in heavy duty ziploc gallon bag.  Squeeze bag to mix.  Add chicken, turning to coat & seal bag.
– Chill 1 – 4 hrs
– Preheat grill to 350 – 400º
– Remove chicken & toss out marinade
– Grill chicken & cover with lid for  5 – 7 min per side.  Remove, place on aluminum foil, squeeze juice from lemon over chicken & fold foil around chicken, covering completely.
– Let rest 10 min & enjoy!

Go outside & do good.


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