Surviving The Holidays (Guilt Free)

The holidays have snuck up on us, and if you’re not yet feeling stressed about the impacts of the holidays on your nutrition routine, I’m sure you will soon. 

With the holidays come a myriad of temptations and things that we might not normally have in our diet: sugar, refined carbohydrates, increased social drinking, and much more. 

Here’s some of my favorite tips for stacking on track through the holidays, while still enjoying the season to start the new year on the right foot – free of guilt and feeling refreshed. 

When it comes to your nutrition, consistency matters. This doesn’t change when we think about staying on track throughout the holidays, but we all know that our normal routine can go out the window when faced with altered schedules, traveling, and eating with our families who don’t always eat the way we do. 

Try finding one thing to stay consistent with regardless of what happens this season. Some great ways to stay consistent:

  • Have your regular breakfast meal to start off the day on a routine foot
  • Drink your coffee as normal – swapping milk for almond milk, adding MCT oil, skipping the sugar, or whatever you normally do
  • Focus on water intake throughout the day
  • Get some morning movement – travel WOD, yoga, mobility, etc.
  • Get protein at every meal. Cookies alone aren’t a meal, but you can add protein to help it be more well-rounded 
  • Look for vegetables at your meals!
  • If you don’t tolerate gluten, dairy or any other food stay, consciously weigh the options

If you have a meal that doesn’t sit well with you or makes you feel crummy, don’t sweat it. A single meal doesn’t ruin an entire day or even an entire week. After one of those meals, start again right away. Pick up where you left off by making good choices at your next opportunity. 

It’s easy to get sucked into the downward spiral of eating one meal “off track” and then continue having meals not serving your goals because you had one “bad” meal. When we do this, we spiral negatively towards zero. We start the new year feeling like junk and in need of a detof. If we instead jump right back to our focus of eating well, or at least as normal, we’ll enter the new year right where we need to be, and may even have a leg up with surviving the holidays without needing a re-do, feeling guilty about our decisions, and gain some clarity on areas we need to work on for 2020. 

With that in mind, eat the cookie. Have the piece of pie. Enjoy your holiday with friends and family making memories. When we avoid a food or place restrictions on ourselves, we often crave it even more. If you’re the person who when told not to do something, it’s the only thing you can think about – I’m looking at you. 

Have a little bit and slow down. The best advice I have is to really enjoy it. Chew every bite and soak in the flavor. Chances are you’ll feel much better and not crave it afterwards. When we set restrictions, we set lines to cross. Give yourself permission to enjoy your food while being mindful of how much you are having. 

You can stay on track, have some balance, and still enjoy the season!

Have you booked your complimentary consult with our in-house nutritionist Deidre? Grab a spot on here schedule HERE to get some real advice on improving your diet. If you don’t see a time that works for your schedule, email her directly at


Guilt Free Guide_Three Ways to Thrive During Holidays


What’s Keeping You From Achieving Your Goals?

If you currently want something in your life that you don’t have then there is a 100% chance that you are human. How you define yourself is by the action you take towards bringing those into your life. Some people make declarations about how they are finally going to make the big change
Generally, if you have a goal you haven’t achieved yet you fall into one of these three camps. 

  • You don’t know what to do and you don’t know how to do it.
  • You don’t think you deserve it.
  • You haven’t put in the work.

So what’s really keeping you from achieving your goals? Let’s find out…
1. You don’t know what to do and you don’t know how to do it.
This is generally the first challenge you encounter when you have a new goal. Luckily it is also the easiest barrier to address when it comes to making positive changes in your life. Whether you seek to earn more money, improve your health, or find your soulmate there are websites, coaches, books, podcasts, and more resources than you know what to do with. Success leaves clues and in the information age we live in you have access to the tools and resources you need to get started on the path to your goal.
“When action is our priority, vanity falls away.”  – Ryan Holiday
Let’s say your goal is to lose 10 pounds and keep it off. Like forever keep it off. Many adults find themselves at a weight they don’t feel comfortable and confident at. The problem is that if you have only ever gained weight since you were a kid and never seen the scale go (and stay) in the opposite direction then you are a total novice. Being a professional weight gainer is easy for you, you’ve done it your whole life. If you want to lose weight then you have to start fresh. It’s time to throw out what you think is true about nutrition and exercise because all of the information you have is through the lens of a person who has only ever gained weight. Let go of ego. Let go of pride. If you want to make the change then you have to start with fresh eyes.
2. You don’t think you deserve it.
This could be thought of as self-sabotage. Maybe since you were a child you have been conditioned to think a certain way. Many of the long-standing beliefs humans hold are instilled by parents, environments, or traumatic experiences. Long ago the brain accepted as fact that “this is the way it is”. If you have a long-held belief that is clashing with one of your current goals then your first order of business is to remove that roadblock. No amount of will power or strategy can overcome a fixed mindset. You are an adult and you are responsible for your own life. You have the power to change any condition that you don’t want. 
“How have I been complicit in creating the conditions I say I don’t want?” -Jerry Colonna
Executive coach and author Jerry Colonna asks a powerful question to himself and his clients. “How have I been complicit in creating the conditions I say I don’t want?” Ask yourself this question in the context of your current goal. If you are struggling to lose weight, what are the things that you have been “okay with” lately? If it’s the food in the fridge that you snack on, skipping your workout, or surrounding yourself with people who have unhealthy habits then that is entirely on YOU to change. That starts by demanding more of yourself. You have to consider yourself worthy of the goal you claim to want. When you are mentally ready to be the person who achieves this goal you will be able to receive it.
3. You haven’t put in the work.
This can be the most frustrating camp to fall into when it comes to not achieving your goals. You may be doing everything right. You hired the coach, you have a strategy, and you’re executing on it every day. So why haven’t you accomplished your goal yet?! 
“Perfection is not attainable, but if we chase perfection we can catch excellence.” -Vince Lombardi
Whether growing a business or growing your biceps it can be tough when the results haven’t shown up yet. So what should you do?
Constantly ask yourself: What else could I be doing? Continually revisit camps one and two in this post. Are there any additional resources or tools that could be getting you to your goals faster? Could you work with someone who has proven results in the exact area you are trying to grow? Are there any roadblocks you are creating for yourself? Is there an area where your behavior is inconsistent with the outcome that you seek?
Frustration or anger can itself be a powerful tool. If you are fed up with your lack of progress then you should use that as fuel for your fire. If you have the bandwidth to be upset about your situation then you most likely have the bandwidth to work harder (or smarter 😉 )
If you still don’t know why the results won’t come then you should consider working with a mentor or coach who can help you get there. A great coach will help you set up a framework for success. They will help you develop a SMART goal that aligns with your mission and current state. Understanding the time frame and order of steps necessary to achieve a goal can dramatically improve your mindset and the way you tackle each day. You can break your goal down into manageable chunks and as you check them off you will build momentum towards your big goal. The best coaches will be clear and neutral in their feedback about what it takes to get to you to your goal. 
You want to surround yourself with people who will be supportive and honest your path to success. Avoid the detractors. That includes anyone who tells you they support you, but that you can’t achieve what you want and to “get real”. This life is yours to choose and you can’t waste time with the people that will only hold you back. 

Workout Nutrition and Why is Matters

Workout Nutrition & Why It Matters

What are you eating before you come to the WOD?

When it comes to the high intensity and weight involved with CrossFit workouts, we need to fuel our bodies for properly with the workout in mind. The best way we can can do this with carbs. We want to make sure we get carbs pre-workout to fuel us. 

Our muscles are fueled by sugar, namely glucose which is converted to glycogen and stored in our muscles and liver for energy. This is what allows our muscles to perform and function, especially with heavy weights. This is super important for CrossFit, otherwise you can end up feeling pretty crummy during your workouts. If you feel like you hit a wall during your workouts, get dizzy, or sometimes just have workouts where you just feel bad, you may not be getting the right foods before your workout.

So what happens when we workout and utilize all the glycogen in our muscles? If you’ve ever done a lot of push ups, you know there comes a point when you physically can’t do push ups anymore. That’s a sign you’ve fatigued your muscles and have run out of glycogen.

You may have heard that post-workout you need to be getting some sort of protein, whether that’s from a protein shake supplement or a meal, but protein is only half of the puzzle with this same concept in mine. 

After a workout, we want to refuel our bodies with both protein for muscle repair and generation, as well as carbs to replenish our lost glycogen stores. This helps us recover by both allowing damaged muscle fibers to be repaired, generate new muscle fibers (hello, strength!) and replenish energy stores to set us up for success. Adequate and protein and carbs post-workout can mean you experience less muscle soreness post-workout, as well as being refueled for your next workout. 

Nutrient Timing Around Workouts

So now we know you need to be fueling your workouts by having some sort of carb before you get started, but how long before your workout is dependent on you individually, as well as what type of carb you’re eating. 

When consuming complex carbs pre-workout, such as potatoes, bread, oats, and rice, give your body somewhere between 1-2 hours to digest the food. These types of food take more break down to be utilized as energy, so they won’t be ready for use for at least an hour after eating. 

When it comes to simple carbs like fruit, sugar, and quick metabolizing carbs, allow about 30 minutes to be digested before being ready to be used for energy. This might look like having an apple or banana on your way to the gym, since they contain high levels of naturally occurring sugars called fructose, and will be ready for energy very quickly. 

In general, how long before the workout you should eat these is dependent not only on the workout (don’t eat too much before burpees 🤢), but also how your stomach tolerates food before the workout. See what works best for you to allow you to feel good throughout the entire workout feeling dizzy or like you’ve hit a wall with muscle fatigue. 

Did you know that Vantage Members get a complimentary 30-minute consultation with our in-house nutritionist Deidre? The goal of these consultations is to chat with her about what you’re currently doing with your nutrition and get some real advice that you can implement immediately to reach your goals. You can schedule your consultation here. 

The CF Open at Vantage

What is the Open/Intramural Open?
The Intramural open is a based on the CrossFit Open!

The idea of of the Intramural Open is to encourage a sense of team and belonging around the CrossFit Open! It gives something to work toward instead of just the individual score.

How does it work(stages):

On February 7th we will complete the Member Draft where you choose what people you want on your team. After that, it is “open recruitment”. So anyone that had not registered for the open before then can still register and be recruited to a team.
Teams will be capped at 10, then 15, then 20, etc to make sure the teams come out even.

Step 1 – Register
Go to and register for The Open! Select CrossFit Vantage as your affiliate during your registration process. It’s the best $20 you’ll spend for fun 5 week event!

Step 2 – Add Yourself to CrossFit Vantage Affiliate Team
Once registered add yourself to our team!

Step 3 – Put your name on CrossFit Open poster in the gym and write down your “Why & Goal” for joining in!

Step 4 – Get Drafted to a Team on Feb. 7th!
Now that your registered you will be “drafted” by one of our Intramural Open Teams! There will be 3 teams for this year’s Open. You will be notified by captain after the draft as to which team you are on. Once on that team, points will be awarded for each team, for various areas throughout the open. You will be apart of a FB group for your specific teams!

Step 5 – Come every Friday night to do the Workout and Help Judge your fellow athletes! Dates:
9.1- Feb. 21
19.2- March 1
19.3- March 8
19.4- March 15
19.5- March 22
These events are as much fun as they are fitness! Each week 60 plus people pack our space with friends, spirits, vendors and fitness! The energy is incredible and you will not want to miss out!

Why Fitness is the habit that changes everything.. and some science behind it..

If you have ever tried to start a new healthy habit or perhaps eliminate an old one you know difficult change can be.

Our bodies are adaptation machines however and will adapt to the stimulus they experience most frequently. One way to prime your body for change is to exercise. Exercise causes a whole host of changes in your physiology that can make learning a new habit or skill easier. It is also a great replacement for bad habits you are trying to eliminate. Whatever your goal may be fitness can play a huge role in your transformation. The most important part of change is starting, taking action towards your goal. Even if you slip and fall it is way better than never having tried at all.

“Anything worth doing is worth doing poorly” -G.K. Chesterton

That’s why if you are interested in pursuing a new career, relationship, or habit you should make it a priority to dedicate time each week to rigorous physical exercise. Exercise has numerous physical benefits but it goes beyond that. The way you eat and the way you move your body has a direct impact on the way you think, your mood, and how you make decisions.

Improving cognitive function can give you the energy and mental stamina to make other great changes in your life. Numerous studies have shown significant brain benefits as a result of both cardiovascular and resistance training routines. Exercise has been proven to increase the release of the neurotransmitter serotonin and other neurohormones like the endorphin dopamine. These act on the opiate receptors in our brain to reduce pain and boost pleasure.

“Nothing will work unless you do.” -John Wooden

Exercise has also been shown to stimulate the growth of the hippocampus, synapses, and glial cells in your brain. The hippocampus is responsible for memory and individuals who exercise are able to better recall information.

Synapses are the junctions where our cells communicate with one another, sending signals throughout the body that guide our actions. Exercise stimulates the growth of synapses which helps reinforce learning. The stronger we develop neural pathways through our synapses the stronger we reinforce the pattern. If you are trying to learn a new routine or information exercise can help.

Glial cells provide support and protection for cells in the brain and central nervous system. Exercises stimulates the growth of these cells helping you literally build a bigger brain. It is believed that a bigger brain leads to enhanced cognitive function.

Exercise also increases blood flow, improves our hormonal balance, and aids digestion and insulin sensitivity. These are all tremendous factors in our ability to be alert and energetic. If you are looking for the attitude, attention, and focus to make positive changes in your life then exercise will help you.

If you don’t know where to begin when it comes to fitness or any other change you want to make in your life get in touch with a coach who can help you. A coach will help you evaluate your situation and come up with a plan that fits your needs and lifestyle. A community that is focused on fitness and self improvement will also help you stay dedicated to your goals.

5 Pre-Workout Nutrition Tips

“Most people have the will to win, few have the will to prepare to win.” – Bob Knight

Many people have diligent post workout recovery routines including consuming protein shakes, supplements, and other key nutrients.

However, very few individuals give much thought to their pre-workout nutrition.

What you consume for fuel before you exercise should include more than just a stimulant based energy drink. It should contain the right types of fuel for your body and mind to meet the demands of the days activity. A great pre-workout nutrition routine will not only help your days performance but can help improve your daily energy levels, build lean muscle mass, and shed unwanted fat. It is essential for taking your performance to the next level.

Pre-Workout nutrition is unique for each individual. The types of foods, quantities, and ratios of macronutrients may need to be adjusted based on how you are feeling and performing. It is important to discuss all these factors with your coach so they can help you dial in on a plan that works best for you. Check out these 5 pre-workout nutrition tips to start creating a routine that works for you.

1. Leave time to digest

You want to consume the right amount of food to fuel your workout but not so much that it slows you down. Depending on body size and food choice the body will generally absorb about 300-400 calories per hour. That means a meal of approximately 30g of protein and 40g of carbohydrates an hour before your meal will be fully digested by the time you begin exercise. If you have ever tried exercising on a full stomach you the feeling of bloat as all of the blood is out of your working muscles and in your abdomen for digestion. If you continue to push through the exercise your body may try rejecting the remaining contents of the stomach. This is best avoided and makes proper pre-workout nutrition an easy choice.

2. Choose the right foods

The types of foods consumed are just as important as the quantities consumed. A balanced meal of low glycemic carbohydrates and high quality protein is the best choice. For carbohydrates the best foods to consume are fresh fruit like apples, berries, and oranges. For protein try grabbing a 4-6 oz. chicken breast or a shake containing 30 g of quality whey protein. Fats carry a high caloric load and are not an immediately available source of energy for high intensity activities like strength training so they are best left out of pre-workout meals in high quantities.

3. Avoid Certain Foods

Dairy products, spicy foods, and fibrous vegetables may not be the best choice for your pre-workout meal. They can cause cause discomfort on your gastrointestinal (GI) tract that is less than ideal when you are about to train. Feeling queasy, or running to the bathroom is not the best way to spend your time at the gym. As a rule of thumb, if you have to ask “will this food bother me?”, it is probably not the right choice.

4. Keep it consistent

The more you change up your pre-workout nutrition the greater chance you have of something going wrong. It’s best to be a bit boring when it comes to nutrition, especially when you are eating to live rather than living to eat. Eating the same foods every day around your training schedule is the best way to dial in exactly the foods and quantities that give you the best results.

“Routine, in an intelligent man, is a sign of ambition.”

5. Keep it simple

The best routine is the one that you have the highest probability of following. When you plan your pre-workout meal consider the foods that you generally have access to and can properly prepare and take with you.

So there you have it. The top 5 pre-workout nutrition tips. If you have any other questions about diet or training reach out to one of our coaches or schedule with our in house NTP and get started.

What do you want… Progress

What do you want? Progress..that’s what!

Here we are folks- 2019! Happy New Year!

How are you feeling about where your fitness is? The beginning of a new year or a new quarter is a great time to take inventory of where you are. Below we have a great assessment tool for you to do so, called the Fitness Wheel! Take a look … what areas might you want to progress in?

Progress is what we are after anyway. We as humans need to know that we are making progress, it keeps us encouraged, it keeps up moving forward!

So, what’s going well?  And what would you like to progress towards?

We are excited to announce a new offering with Coach Josie called Athlete check in’s. We highly encourage all athletes to schedule a session.

What to expect? During the athlete check in you’ll sit down with Coach josie, discuss where you are and set some actionable items to work towards and then set up some an accountability. At the end of each session you have the opportunity to schedule your next session to check in, this way you can keep the progress going.

Would you like to sit down and review your goals and set up some accountability around your goals- schedule here.


Directions: The eight sections in the Wheel of Fitness represent different aspects of fitness and where you might be in that area. Seeing the center of the wheel as 1 and the outer edges as 10, rank your level of satisfaction with each area of fitness with a dot, then connect the dots with a line to complete a new circle. If this wheel represents your fitness journey, how bumpy would the ride be?


What are the top 3 areas you would like see improvement in?

  1. ______________________________________________
  2. ______________________________________________
  3. ______________________________________________

What is one step you can take in each area to move towards those improvements and by when will you do it? Who will keep you accountable and how will you measure your progress? Keep it narrow and specific.

  1. ______________________________________________________________________________________________________________________________________________________________
  2. ______________________________________________________________________________________________________________________________________________________________
  3. ______________________________________________________________________________________________________________________________________________________________

Download the PDF here.Fitness Wheel-3

Movement is life!

Happy New Years Eve Folks! This year has been a big one for Vantage- one of them being our new space and logo/name!

Our new logo and name comes from  a deep belief for us… we believe in MOVEMENT! We believe that  MOVEMENT IS LIFE. So, what does that mean? It means that we believe without forward movement (aka progress) it leads to an unfulfilled life. This applies to your fitness as well as it does any other area of your life, your relationships, your finances, etc etc.

I know what your thinking.. Another New Years Eve post about resolutions, making change blah blah, well no, not really – that will come some other time. But instead we think the first step to any change, is a reflection on where you are..that’s what we are talking about today.

Why Reflect? Well, if you don’t know where you are- how do you know where you want to go? It’s like going on a Road trip to ____ destination without a map (wait what’s a map?) – or you know google maps, or any other GPS device/app or piece to technology that tells you where go what to do/when and how… without it it might make for a interesting trip and definitely a less efficient one.

One fun thing we love to do yearly and plan to do quarterly this year is reflect- reflect on the past year or few months and assess. What’s been great, what not, what’s moving in the right direction, what needs some new direction.

A beautiful gift we have been given as humans is our conscious mind, and our conscious mind allows up to reflect, assessment, make progress/changes and implement accompanying rituals or habits for any area of life. Shouldn’t take advantage of that gift…as that is what sets us apart from every other creature on the planet.

Not sure where to start- let us help! Here’s a quick list of questions you could discuss, or write about over a drink with friends tonight or a cup of coffee on new year’s day or well, any day or time- it doesnt need to be New years to start!  

Reflection Questions:

  • What was the single best thing that happened this past year?
  • What was the single most challenging thing that happened?
  • What was an unexpected joy this past year?
  • What was an unexpected obstacle this past year?
  • With whom were your most valuable relationships?
  • What was your biggest personal change from January to December of this past year?
  • In what way(s) did you grow emotionally?
  • In what way(s) did you grow spiritually?
  • In what way(s) did you grow physically?
  • In what way(s) did you grow in your relationships
  • with others?
  • What was your single biggest time waster in your life this past year?
  • What was the best way you used your time this past year?
  • What was biggest thing you learned
  • this past year?
  • Create a phrase or statement that describes this past year for you.


Merry Lift-Mas & A letter from the owners

Well here we are again.  Another trip around the sun, another calendar full of X’s, and the feeling of excitement in the air as we close out 2018 and prepare for 2019.  As we sit here reflecting on the past year, it’s hard to remember all the wonderful moments we’ve been a part of but let’s give it a shot! First, a thank you.

Thank yous:

We want to start by thanking our incredible Staff.  From early mornings to late nights, they continued to exemplify growth, development, the level of professionalism and values that make up an amazing team.

We also need to thank all of you Athletes. It’s your desire to improve, excitement to train, and wonderful personalities that makes the Vantage community so unique.

We also need to thank our Vantage Ambassadors for helping us put on such amazing events throughout the past year. From the Christmas Party, and Friendsgiving to the Movie Night and Country Dance parties of last winter.  We couldn’t have done it without all your help.

Let’s Recap 2018 and then Talk about what’s to come in 2019!

2018 CrossFit Open: In February and March we had our biggest and most successful CrossFit Open ever at Vantage! We were floored by the participation and accomplishments of all the individuals who participated.  The spirit and friendly competition between all our teams brought the level of excitement and fun to each workout to levels we couldn’t imagine.

New Space:  In May we were finally able to address our growing need for more space.  After years of dreaming and searching, we moved into our dream space and doubled in size. As you know, opening these doors has allowed us to serve our community with additional programs and offerings! We’d like to highlight the water fountain, bigger bathrooms, all the space and our real office!  We are so grateful for all of you who helped make this dream space a reality and we are committed to better serving you through the opportunities of our new location!

Barbell club: With the additional new space, we have been able to dedicate a full time space to our barbell club. Our first Barbell Cycle was a huge success that saw improvements in technique and personal records.  2019 is looking to be a year where we can focus more resources to continuing to improve our club and our athletes.

Kids Program: We were so excited to be able to finally run a kids program here at Vantage! It’s no secret Vantage has a lot of families and we are so excited to get all of the kids moving and passionate about fitness. We believe this program will help shape the ways our kids see health and fitness and set them up for healthy lifestyles in the future. Our first one was a huge success and we look forward to growing that program to be ongoing in 2019.

Body Class: We’ve talked about offering a barbell-less class at Vantage for a few years. We saw a need for a class that didn’t include barbells for those of you that wanted a break from the barbell or for those who just don’t like it. We can’t wait to grow this program in 2019!

BirthFit: We are always striving to improve our services and this fall we ran our very first Vantage BirthFit class for prenatal and postpartum moms! With all the Vantage baby’s being born we wanted to better serve our mamas and mama’s to be through this dedicated program! We are so proud of Sierra for becoming a Regional Director and know she has great plans for this 2019’s Wheat Ridge BirthFit

Back2 Movement: Part of our Vision for this space was to be a one stop shop for wellness.  It has been an honor to welcome Jimmy back into our facility and watch as he improves the wear and tear of our athletes. In just the 3 months since he’s been back, our athletes have seen a tremendous improvement on their movement issues.    

RISE Nutrition and Wellness: Nutrition is such a critical component to fitness and wellness that we have partnered with Kellen and RISE Nutrition and Wellness to better help address the nutritional issues and concerns many of us battle.  It has been a blessing having Kellen’s knowledge and dedication become a part of the Vantage Movement. We now offer nutrition as an add-on to any membership and will have multiple challenges through the coming year.

Christmas Gift Equipment: At the end of every year we do an equipment purchase of things members have been asking for or we see a need for! This year we will be purchasing two additional flat benches which will open up the programming to… yes- Bench Press! In addition we will be adding some additional rings to finish off the new rig and an additional gymnastics mat to increase our HSPU arena.

Coming in 2019:

Kids programs: First one starting in January and we hope to grow this to an ongoing class!

Barbell Club- First cycle in January!

Rise Nutrition Challenge- Starting in January and ongoing Nutrition Coaching!

Mobility Classes: We have heard through the grapevine that our members want a dedicated class for Mobility- and who better to teach this class than our very own in house Chiropractor Dr. Jimmy! We will run this class for three months as a trial beginning in January.  If and when it’s a success we will look to continue the growth of this class.

The CrossFit Open in Feb/March! With our new home, we’re incredibly excited to see what the 2019 CrossFit Open will bring.  

Expanding Body class days/times! In March we will look to add additional days/time to the existing Vantage Body class.

Online Programming: We will also begin offering online Personalized Programming for those in need of some personalize accessory work, frequently travel and as an opportunity to serve an E-Community!

BirthFit Wheat Ridge: Vantage Movement is now the official home of BirthFit Wheat Ridge! Our very own Sierra Lanier has applied and was accepted to be a Regional Director for BirthFit. In 2019 we will expand our BirthFit offerings, so stay tuned and spread the word to all your mama friends!

Athlete Check Ins & In House Challenges:

We know how busy life can be and how easy it is to fall out of the rhythm of exercise.  In an effort to increase your success and keep health and fitness a priority, we will be offering both Athlete Check Ins and In House Challenges to help you stay motivated and inspired working towards your fitness goals. Our goal is and has always been to help our members make long term lifestyle changes.  We are recommitting this to you in 2019 and for us to help, we want you to recommit to coming in, training hard, making progress and have fun while doing it!!

So, be on the lookout for these great opportunities coming your way to keep you on the life long journey of health and fitness!

We can not thank you enough for all of the support you have shown us. We hope to continue to make an impact on your health and life in 2019 and are so grateful for the opportunity to serve you!

Merry Christmas, Happy Holidays and here’s to new and great opportunities in 2019!

With Gratitude, Chris & Amanda

4 Myths about CrossFit that might surprise you!

4 Myths about CrossFit That Might Surprise You

  1. I won’t “fit” in.

When you show up to a CrossFit gym, you’ll find a different scene than the one you saw on television. Guess what else? You might be farther along in your fitness journey than other people attending the class…

It’s surprising, but one of the biggest factors keeping people from the gym is not being as fit as they want to be. What a catch-22! So, before you rule yourself out from being able to complete the Workout of the Day (or “WOD” in CrossFit lingo) let’s try to view the situation with fresh eyes.

As CrossFit has grown in popularity you’ve seen the well-muscled men and women of the CrossFit Games. As you watch them run, jump, and hoist tremendous weights overhead you think to yourself “I could never do that.”

So, what do you need to do? Try to reach out to a local CrossFit gym and see what it’s like. Like in the popular romantic comedy, Hitch, when the date doctor played by Will Smith teaches his client to move in for a kiss. The man moves in 90% of the distance and lets the woman come in for the final 10%. That’s where CrossFit is going to meet you. By opening the door, you will have access to a supportive and accepting community.

Your coach will help you “scale” to give a similar workout as those athletes on TV. The difference will be with lighter weights, shorter duration, or fewer repetitions. Everyone has unique strengths and weaknesses, but they are always there for each other.


  1. CrossFit will make me too big/bulky.

Getting too muscular is a common fear that many women have when they deliberate strength training programs. Developing bigger muscles is a process called hypertrophy. Hypertrophy will occur with a consistent resistance training routine. Training volume, caloric consumption, and hormones all play an important role in the growth of new muscle. Any person you see that appears to muscular may spend as much time training as you do at your full-time job. With that said, it’s one piece of the puzzle and most likely won’t happen on accident.

Most athletes find that lose inches in all the right places even with increased muscle. Clothes fit better, they have a healthy appetite, and even look better naked!


  1. Don’t a lot of people who do CrossFit get injured?

Do people get injured participating in CrossFit. Yes.

They also get injured while jogging, moving furniture, walking their dogs, and shaving their legs in the shower. Injuries come from a lack of focus, preparation, or by not listening to our bodies. In fact, the injury incidence in CrossFit fits into a category with most other recreational training activities.

The functional movements used in CrossFit model the movements we complete in everyday life. Practicing fundamental movement patterns reduces the risk of injury and helps us become more confident and competent. A quick internet search will show you the tremendous success stories of individuals who have used CrossFit to overcome past injuries and debilitating diseases.


  1. CrossFit will make me worse at my sport.

If you have concerns, talk to a CrossFit gym who has trainers with experience in your sport of choice; football, baseball, triathlon, golf, and snowboarding athletes all can use the CrossFit method. CrossFit can support their sport with workouts built around the various stages of their competitive season.

CrossFit is “constantly varied functional movements performed at high intensity.” It is a system of general physical preparedness (GPP). Being more prepared can benefit all athletes as they adapt to and overcome the rigors of their sport.

CrossFit is also designed to increase work capacity. Moving loads that are heavier, moving them faster, or moving them farther are all examples of increased work capacity. A football player who can perform more work will be stronger on each play he participates in. Increased work capacity will help an individual and team succeed in any sport!

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