Dear F5SXMT Students,

Unless you’ve been stuck under a rock the past few days, I’m sure you’re heard about COVID-19.  Although, I doubt you’ve been stuck under a small to large rock because you are all strong, capable students of strength and Muay Thai and could definitely lift a rock of substantial size off you if needed.

I waited to write about COVID-19 because, as someone who values science and research, I felt I needed more information, so I did not accidentally misinform anyone.

I believe that now that enough experts have spoken out, and the government is taking necessary steps to contain the virus, I can give you a thoughtful, well-researched update.


The focus of education and prevention for COVID-19 can be broken down into four parts:

  1. Good hygiene practices
  2. Staying at home when you are sick
  3. Making your health a top priority with sleep, stress reduction, healthy food, etc.
  4. Avoiding contact with sick people and avoiding mass public gatherings.

In keeping with these recommendations, here is what F5 is doing and what we can do as a community to help each other stay healthy.


I have always valued cleanliness at work and at home. Our gym is cleaned daily to ensure good practices. I’m a clean, neat-freak, beyond the average level, ask anyone who knows me.

At F5, we’ve always had a checklist for the cleaning that our staff performs to ensure we have a safe and sparkling environment for all small group and personal training.

As someone who has spent most of my adult life working in Boxing, MMA, and Muay Thai gyms, the cleanliness of F5 is a matter of pride to me and never something, I took lightly from the day we opened our doors.

During this time, however, we’re taking some additional steps to be extra, extra clean.

In addition to our regular daily cleaning of the mats, surfaces, bags, mitts, pads, and bathrooms, F5 will be doing the following:

  • Cleaning the gym mats after each “block” of classes (AM, NOON, PM)
  • Wiping down ALL fitness equipment used after EACH class with Lysol cleaner
    • Including weights, barbells, TRX handles, yoga mats, etc.
  • Cleaning the pads and mitts after each Muay Thai class with Lysol cleaner
  • Wiping down ALL surfaces used after each class with the Lysol cleaner
    • Any handles or doors (or other) frequently touched, bathroom countertops, benches, cubbies, etc.

Due to the advanced cleaning practices, some of our staff will be working overtime to ensure the cleanliness of the gym.

However, because we have always been a smaller team compared to most gyms, there may be times when the coach needs to clean up after the previous class, while the next class is warming up.

When this happens, the coach will ask an advanced student to lead the warmup section of class so they can clean.

We thank you for your cooperation in this and hope that we, as a community, can ensure top-notch cleaning practices.


We are doing our best to help ensure good practices for our little community gym, and we also rely on each member to do the same.

Public Health Officials Recommend to:

  • Wash your hands frequently and for at least 20 seconds with soap and water or alcohol-based hand sanitizer (provided by F5).
    • Please do this when you ENTER the gym and BEFORE you leave.
  • Cough into your elbow or a tissue and not your hands. Dispose of the tissue.
  • Clean and disinfect frequently touched surfaces at home, work, and school.
  • Avoid touching your eyes, nose, and mouth.
  • Avoid close contact with people who are sick.
  • If you are sick, stay home and do not travel or report to work.
  • Practice healthy habits: Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids, and eat nutritious food.



Prioritizing your health goes beyond hand washing thoroughly and canceling Disneyland plans. The more steps we take to be healthy in all ways, increases our immunity.

Harvard Health recommends the following to strengthen your immune system:

  • Don’t smoke.
  • Eat a diet high in fruits and vegetables.
  • Exercise regularly.
  • Maintain a healthy weight.
  • If you drink alcohol, drink only in moderation.
  • Get adequate sleep.
  • Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
  • Try to minimize stress.

I bolded, to get adequate sleep because I can’t stress this enough. Your body needs 7-8 (or 9 for some people) hours of rest per night to ensure good health.

Health has many components, and it’s our job to help provide you with services and information that improve your health and immunity.

Exercise has always been an immune booster, especially when used in conjunction with other good health practices like adequate sleep and a healthy diet. It was proven in this study that exercise, even high-intensity exercise, increases a person’s immunity.

I believe the myth of intense exercise creating lowered immunity comes from a person who was overreaching with their athletic training, combined with a lack of sleep, other life stressors, and a diet that lacked adequate nutrition – a topic I discussed in my blog last week.

For individuals with good recovery practices, exercise most definitely increases immunity.


So that we can provide you with the best services possible I am offering our community:

  • A FREE Healthy Eating Customized Nutrition Guide for ALL F5 students – combined with a 30-minute virtual coaching call to review your guide and discuss healthy habits. (Value $149)
  • 50% off the Nutrition Guide and Call for all family and friends of F5 students and our local Miracle Mile community – just have them fill out the form and I’ll contact them.
  • Access to my Fit & Flex Workouts for all F5 Students and extended blog readers that can be done with minimal or zero fitness equipment, so if you need to stay home, you can stay active.

F5 Fam, please keep yourself and others safe and healthy with all the practices I’ve mentioned. I care deeply for our strong community and wish all of you the best. 

In Strength and Health,

Coach Roxy


For those of you who would like some extra reading, here are some links of trusted sources that are updated frequently, so you can take charge of your health with good information. simplifies nutrition and supplementation — through meticulous analysis of the latest scientific research — to help answer your questions on how to be healthier.

CDC Prevention Practices

World Health Organization

CDC Prevention Practices

World Health Organization



Harvard Health Publishing. (Sept 2014). How to boost your immune system.

John P. Campbell and James E. Turner. (April 16, 2018). Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan