I used to be the type of person who could buy all kinds of treats, have ice cream in the freezer and actually consume it reasonably. Or at least I thought I was that type of person. Turns out spending endless amounts of time at home has awakened a snack monster I no longer control it seems. (Don’t tell my partner, we used to argue about this a LOT, when he would be home for a day and I would find he ate the treats I had hidden at the back of the cupboard! He would say, “if it’s here and I’m here, I’ll eat it!) 

Lately, I find myself in the kitchen constantly. This working from home/remote work life  is going to wear out the hinges on every cupboard! Anything snack worthy doesn’t last. Anyone else feeling this? What about when you don’t have any treats so you throw together random ingredients to create something, ANYTHING, that resembles a snack?! (I will admit some of these creations turned out too well… like what my partner calls cookie dough bowls…) 

This inability to stop myself from eating anything and everything processed, with sugar, or high calories with little nutritional value has caused me to re-evaluate my shopping habits. If you have some fitness goals, whether they are performance, weight loss or just being healthy, your nutrition has a lot to do with it. 

Have you ever heard that saying, “can’t out train a bad diet”? Well it is true! That doesn’t mean you have to completely eliminate everything indulgent you like to consume. It does mean you can make a huge impact and maximize your training with what you consume! 

Here are 3 tips for making your cupboards work for you instead of against you:

  1. Don’t Stock ‘Treats’

You know what treats I’m talking about, chips, candy, cookies… items you can reach for and crush without even thinking. Start being intentional with these items. If they are not on hand, you likely won’t make a special trip to the store to get them when the craving strikes. Even if you do, you will have to think about it. 

Our brains are constantly making decisions. When we are tired, stressed or overwhelmed it gets harder for us to make the decision to only eat 1 cookie and not the whole box. If it’s not there, I can’t eat it. 

  1. Stock up on good options

Nutritious doesn’t have to mean boring and tasteless. Go on a mission to discover some snack options that you enjoy and give you more nutritional value! I LOVE peanut butter. Turns out there are peanut butters that taste as good if not better than the first one I would grab off the shelf with NO ADDED SUGAR. A little of that on a plain rice cake and 7 dark chocolate chips, and I am a happy camper! The goal here is to find items you enjoy, that also have nutritional value and no extra junk! 

  1. Prep your snacks!

Are you really into baked goods? Make you own and use better ingredients. Veggies and fruits are great snacks, you likely won’t grab if you need to wash and prep them. So, prep your snacks like meal prep! Make accessible healthy options and it’s way more likely you will reach for them.

None of these things are mind-blowing or earth-shattering, but they DO help. There is so much information out there about nutrition these days. So many diets, fads and promises. It can be crazy overwhelming. Like choosing an apple when it is sitting next to an apple pie. Focus on this, “Eat protein and vegetables, nuts and seeds, some fruit, little starch, and little to no sugar. Keep intake to levels that will support exercise but not body fat.”

Want to dig deeper in making your nutrition work for you? We have nutrition coaches in house. Set up a call with us!


Staying fit amidst gym closures and freezing temperatures feels like an impossible task.

I mean, keeping up with exercise pre-pandemic was already challenging, so add in all of the current obstacles, and your health and fitness goals seem so, so far out of reach.

Plus, the easy way out has never called your name louder.

“Stay on the couch today”

“Order Uber Eats”

“The TV is right there..”

All that being said, there are people out there crushing their fitness, and even making serious progress…

…who are they? What do they have that I don’t?

Absolutely nothing. It’s not fancy equipment, or unlimited time, or even magic motivation.

After coaching fitness in lockdown for nearly a year, here are the 3 things that I’ve observed the fittest people in lockdown doing:

  1. They schedule a daily workout

Select a non-negotiable daily time slot for your workout. Can be 6am before work, 12pm at lunch, or 6pm after work…pick one and make it a habit. Something that’s built into your day no matter what. If your workout is a “maybe later if I’ll find time I’ll get to that” type of situation, then you and I both know it’s not happening. After a couple of weeks, this new habit will start to become automatic and you’ll be working out consistently.

  1. They know proper nutrition

We’re not talking salads being a yes and pizza being a no. To get the body       composition you want and to maintain it, you need a deeper understanding of appropriate caloric intake and macronutrient balance. This information should come from a certified nutrition coach or coaching company. Once you have a sense of how you should be eating to reach your goals, the world of nutrition is 100x simpler, and making food choices is no longer a worry.

  1. They work with a coach

Even the fittest people on earth need coaches. Coaches challenge their clients appropriately, ensure workouts are completed correctly, and stay on top of them when motivation gets low. No matter where you are in your fitness journey, investing in coaching will take you to the next level.

Feeling lethargic one afternoon? Coach will send you some motivation.

Feeling like you need an extra challenge? Coach will send you a more difficult progression of a movement or a custom target to aim for in the workout.

Feeling the pandemic blues? Coach will hear you out, and give you a simple movement task  so that you can get some exercise regardless.

If you take one thing away from this article, it should be that in order to get somewhere with your fitness goals in lockdown, you have to take action. 

Right now you don’t have the sexy loaded barbells and blaring music to motivate you. But you do still have goals to chase, and the ability to get started. So let’s get after it!

Reach out to us and we’ll help you establish a plan of action, so that you too can be successful at health and fitness in lockdown!

Welcome Coach Joe!

We’d like to introduce our new coach, Joe D’Alessandro⁣

I started CrossFit back in 2012. I started with my father and fell in love with CrossFit that summer. I have been doing CrossFit since then.⁣

I have been coaching since 2013. I started coaching not too long after I started CrossFit. I knew my goal in life was to help people become happier and healthier than before. When I finished school I worked as a nutrition counselor and fitness instructor. I worked these two positions until the pandemic hit, that’s when I moved down to PA and started at CFMC.⁣

My Favorite movements are Cleans, snatches and many of the gymnastic movements.⁣

My least favorite movements are thrusters and anything that is more than 10 reps haha!⁣

My favorite benchmark is ⁣
“Dumbbell DT”⁣
5 RDS⁣
12 Deadlifts⁣
9 Hang Power Cleans⁣
6 Push Jerks⁣

My fun fact is my dream job is to co-host the show “Bizarre Foods with Andrew Zimmern.”⁣

Custom workout⁣
8 RDS⁣
1 Heavy C&J⁣
5 Pull Ups⁣
200m Run⁣

My biggest piece of advice to anyone starting or continuing CrossFit is to be open minded. CrossFit so great because we have the opportunity to change ourselves. CrossFit and the community that it comes with allows us to meet people that we may not have met in our everyday lives. We are able to do things that we couldn’t think we could do before. Trust the process and have fun! ⁣

January Athlete of the Month – 🏆 Mark Hammons!

When did you start CF?
January 2017⁣

What CF movements do you like?⁣
Cleans, jerks, dubs⁣

What CF movements do you dislike?⁣
Thrusters and squats for sure. ⁣

What sports or fitness things did you do before CF?⁣
I ran for a couple of years, but no other sports or fitness besides that.  ⁣

How did you find CF? ⁣
On New Years Eve I saw an ad on Facebook about participating in a 6 week transformation challenge.  Going into the new year I was overweight, out of shape, and wanted to lose a few pounds for my sister’s upcoming wedding.  I figured I could do anything for 6 weeks, and even told Kristin during my intake that I didn’t plan to staying after the challenge finished.  Ronca was my coach for the 6 weeks and I credit him for the reason I stayed.  Four years later, here we are! ⁣

What’s your favorite thing about CF?⁣
100% the friendships and sense of community. ⁣

What PRs or accomplishments are you most proud of?⁣
Not long after we came back from quarantine I hit a 200 pound C & J and also my first muscle up.  I also just broke my 200th beer in the Beer Club!⁣

What’s on your CF bucket list?⁣
Strict pull ups and handstand walks ⁣

What advice do you have for new (or experienced!) CrossFitters?⁣
For me, showing up is half the battle. A workout where you only put in 60% effort is still better than sitting home on the couch and eating chips.  For someone who’s new to CF, be sure not to compare yourself to others in class who are probably more experienced.  Keep track of your results and push yourself harder than you did the week before.  Then see the results.⁣


Do you find Nutrition and Fitness Complicated?

Here is a really simple checklist to follow:

  1. Eat meat and vegetables, nuts and seeds, some fruit, little starch and no added sugar. This simple prescription for nutrition will reduce inflammation and ensure you’re eating unprocessed, nutrient dense food, and provide stable energy levels throughout each day.
  2. Eat to support exercise not body fat.  Overeating is one of the most common reasons for weight gain.  Becoming aware of how much you’re eating in relation to your daily energy requirements can be extremely helpful in keeping body fat low.
  3. Exercise 4-6x a week.  Is there one single perfect way to workout?  No.. but the common characteristics of effective exercise include varying your intensity, using large movement patterns, using weights, and choosing something you enjoy to ensure you’re consistent.
  4. Sleep 7-8 Hours per night.  Sleep is the greatest form of recovery, that aids in reducing stress, improving bodily functions, and even mood.  Sleep will give you the energy you need to be more productive at work, and in your daily workouts.

If you’re looking to improve your Fitness and/or Nutrition, start with one the one that you feel you can be most consistent with.

Book a FREE INTRO now!


Nine years has given us the confidence to really understand who we are and how to deliver the best service possible to our community.  Our journey is about helping members believe in themselves, develop meaningful relationships, and genuinely enjoying the gym experience

CrossFit MontCo’s inclusive, supportive approach is delivered by bad-ass, knowledgeable, and professional coaches; challenging and effective programming; where we celebrate all wins, no matter how small they may seem.

As a team, and a community, we strive to live by the following Vision, Focus, and Values:


To lead our clients to their health and fitness goals by delivering an inclusive environment that is centered around positive change, fun, and education. We provide a home for employees to develop a career and foster ideas to move our training methodology, clients, and the industry forward.


To provide the best hour of our members day through a personalized approach that includes top-tier coaching, results-driven programming, a supportive community, and an unforgettable gym experience.

Core Values

As a team and a community we live by the following values:



We do the right thing, even when no one is watching. We respect our fellow members, coaches, staff, and facility at all times.


We do the right thing, even when no one is watching. We are committed to conducting our business in a manner that enables us to treat members, guests, and staff with honesty, dignity, and respect at all times.



We are open to learning from our coaches and fellow members every single day.  We strive to become experts in our own health and wellness.


Coaching is teaching, and members are students.  We strive to educate members in all aspects of fitness and wellness, throughout their lifetime at CrossFit MontCo.  As educators we continue to refine our knowledge to push the standard of our client experience.



We are committed to betterment of ourselves, supporting our fellow members, and respecting our coaches.


We are committed to improving the health and fitness of our members, and ensuring they are successful in achieving their goals.


Members and Team

We seek and provide honest feedback.  We value openness and the curiosity to learn from anyone.  We learn from mistakes and success in equal measure, and we’re open to change and continuous improvement.



We will never take ourselves too seriously. We train because we love to train, and we love the people who train with us.


We coach because we love to coach.  Yes, we will always make our time together effective, results-driven, and emotionally and physically rewarding—but we will also keep it fun!

How Do I Get A Six Pack, FAST?

So the “dad bod” is all the rage right now.  But I have a sneaking suspicion that most men(and women) would rather have a 6-pack.  But where do we start? Well there is no magic pill, and just like major accomplishments that you work for in life, it will require dedication, and consistency. However, If you really set your mind to it, a 6-Pack could appear faster than you think.

Here is the no “BS” way to get a six pack:

Exercise 3-5 times per week – This includes, resistance training, and cardiovascular training.  Maintaining muscle mass allows your body to burn more calories naturally throughout the day to aid in the decrease of body fat.  Abs are muscles, and just like any other muscle if you work them they will grow and become more defined, but your body works as a unit so full body functional movements (squat, deadlift, pull-ups, presses, and rows) will have the greatest effect on your body composition.

Sleep 7-8 hours per night– Recovery may be one of the most important factors to decreasing weight, especially around the mid section.  When you’re sleep deprived your body is under a high stress state.  This leads to increased levels of cortisol which is a known to be a major contributor to belly fat. Aim for 7-8 hours per day consistently to maximize the benefits.

Eat real food and not too much– High Protein, low sugar diet with plenty of leafy greens to aid in digestion.  Supplement with healthy fats. These are the easiest guidelines to live by from a nutrition standpoint.  Over eating, binge eating, mindless eating, and eating processed food all play a role in belly fat – but if you have weight to lose in order gain a 6-pack, eating less calories than you burn is a requirement.  Aim to eat 500 less calories per day than what you burn naturally and through exercise.

Drink 3-4 L of water per day–  Your body is mostly water, and the water you consume flushes away toxins and helps to improve the digestive system so that fats are removed from your body more efficiently. Drinking water can also act as an appetite depressant.  *Next time you’re hungry, drink a large glass of water first to see if you can curb your appetite.

Maintain low stress levels – As mentioned in “sleep”, stress causes your adrenal glands to secrete cortisol which can slow down your metabolism.  But on top of that, high levels of stress can lead to less exercise, emotional eating, sugar cravings, and can also impair your sleep. Stress can be caused by many things. Be deliberate in combating stress through things like mediation, gratitude, yoga, and journaling.

All of the above are important, and each can be effective on their own. But in reality, it is the combination of all of these things that will lead to positive change in your body composition.

Building these habits will be a unique challenge for everyone.  Whether your goal is a 6-pack, to run a marathon, or to just keep up with your kids, start by creating a plan and identifying the road blocks.

We can help.  Book a time to chat with me today.


It’s The Little Things

I am really hard on myself.  I always have been.  I hold myself to a really high standard in everything that I do.

While this has helped in many aspects of my life, including starting a business, it is also to my detriment.  Putting that much pressure on oneself can lead to anxiety, high levels of stress, and physical exhaustion.  All of which I have battled at different points in my life. What I am starting to learn(although very slowly), is that reflection and celebration of accomplishments no matter how small, is critical to keep a positive mindset.

In our monthly coaches meetings at CrossFit MontCo, we often talk about creating small wins or “Bright Spots” for members at every stage of their fitness journey.  In a world of high stress jobs, where positive re-enforcement can be very limited, we as coaches want to provide some positivity in each class or training session that you attend.a

A win doesn’t only have to come from PR’s.  Some days even just doing a workout can be a win or resisting the urge from the food or beverage you “shouldn’t have”, spending a little less time on your phone and making an effort to grow a relationship.  You do amazing things every day that can be celebrated.

If you can keep your goals in sight, take action on them daily and celebrate even the smallest accomplishments, you cannot fail.

Week after week, celebrating these small wins will roll into a snowball of accomplishments that will result in high levels of motivation and a positive mindset.

At its core this process can be very simple. Start each day/week with a win ie. “What are 2 or 3 things that went well today or this week”? Then set your goals for the day, and take action.

Do it now.  Think about one thing that went well yesterday (no matter how small).  Write it down in a notebook, or your phone…or even send it to me in an email.

We all have goals, but the final destination shouldn’t be your only celebration.  It’s the little things along the way that will provide real fulfillment.

– Kristin

One Things Leads To The Next

Every action has an equal and opposite reaction, this is Newtons third law.

Each decision you take leads to more decisions and its typical that positive decisions lead to making more positive decisions and the same is true for negative decisions.

To get to that magical day where you are exercising regularly, eating healthy meals, meditating reading, enjoying your hobbies and in a happy place at the beach, it only takes 1 step followed by another

Master one thing a time, when you start to fill half your plate with vegetables, and you get to a point where it’s just part of what you do, it spills over into another part of your life.  Before you know it, you are eating healthy meals all the time.   This leads you to better sleeps, and more energy.  When you have more energy, it makes it easier to get motivated to go and do what you love.  Sports and exercise become easier leading you to take on more physical challenges.  When we are challenged, we discover more about ourselves.

We sometimes get scared to try new things, new food, a new gym, a new routine.  When we start making positive decisions based around our health, it causes a trickle affect.  With consistency and coaching the small decisions that we take lead us to living the life we’ve always dreamed of living.

Keep making small steps in the direction you want to go, before long you’ll realize you’re on the road you want to be on.

CrossFit MontCo can help get you were you want to be.

Is your workout the toughest thing you’ll face today?

Working out IS NOT the hardest thing you’ll face today.

Giving 100% attention to your kids and/or spouse

Dealing with depression

Managing anxiety

Having tough conversations with a troubled friend

These things are much harder.  Working out is easy compared to these things when we actually look at it.

But exercise would be the first place to start when it comes to preparing yourself to deal with those “hard things” or facing the real challenges in your life.

A study at Harvard University showed that running 15 min per day or walking for an hour reduced the risks of major depression by 26%, and consistent exercise can prevent relapses.

Working out releases endorphins that act as a stress reliever, boosting physical and mental energy.  The by-product of this acts as a natural treatment for anxiety.

People who love working out do so because of these benefits (whether they realize it or not).  A healthy body is a healthy mind.  Changing your body composition does not have to be your only motivation to workout.  Movement is medicine, and it should be a lifelong prescription.

What do you struggle with?  What’s holding you back?