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?

-Kristin

WHAT IF I’M NOT READY TO COME BACK TO THE GYM?


 

 

We’re not far off from re-opening, or we’re still really far….. No-one really knows at this point as the interpretation of the guidelines are more confusing than calculus.  As restrictions are lifted there is still a high level of caution from some and that is totally understandable.  Just like respecting the social distancing guidelines, we now need to respect the decisions of those who aren’t quite ready to resume normal life.

Whether you’re ready to come back to the gym or not, fitness and your well-being should still remain a top priority.  The components to improving and maintaining your fitness and health have not changed and we are even better equipped now to do it while at home.

What are you working towards?

This doesn’t have to be a grandiose goal.  But a specific goal will go a long way in motivating you to complete your workouts, eat better, sleep more, and stress less.  This can include improving your golf game, losing 5lbs-10lbs, running 10km, or getting stronger.  Maybe you thought COVID-19 would blow over and have put off prioritizing your health and fitness.  Whatever it is, your goals do not have to wait for the gym to re-open, or for you to be ready to come back.

Building your plan

“Everybody has a plan, until they get punched in the mouth” – Mike Tyson.

COVID-19 was that punch, and it felt like an uppercut.  But it wasn’t a knock-out blow. Yes we’ve been forced to workout at home, but results will tell you that doesn’t matter. Some of the success that we’ve seen from our CrossFit MontCo Online clients have been incredible.  Some clients needed just a weekly check-in while they follow our workouts and attend our zoom classes, some excelled with daily accountability from their coach, others started nutrition coaching, and some have been doing private sessions with personalized programming. You’re a unique snowflake and your health and fitness program should recognize that.  If you work long hours, and always struggled to get to the gym, daily 30-40 min at-home workouts with daily or weekly accountability would be a great option to fit your needs.

Doing the work

Very few people are motivated 100% of the time, especially with their fitness.  Netflix, cookies, and wine are easily accessible, and can feel like a safe option most days.  The key to motivation is accountability.  Taking action becomes simple when you’re held accountable to doing it.  Accountability can look like many things: it could be staying on top of a leaderboard, a public declaration of your intentions, a workout buddy, or a coach.  No matter how you choose to stay accountable, this should be the first step taken before you begin your plan.

Adapting Through Progress Tracking

Setting a goal, creating a plan, and staying accountable is the road map to success.  But sometimes the gas tank needs to be re-filled, or the tires need to be rotated before you reach your destination.  Tracking your progress and making tweaks to the program or your lifestyle along the way eliminates stagnation, and increases motivation.  It is also a chance to celebrate wins and accomplishments along the way.  To do this properly, honest feedback and assessment with yourself or a coach will ensure the appropriate changes can be made before continuing the journey.

Our survey about member intentions with regards to returning to the gym showed there are a number of clients who aren’t quite ready. That’s okay! Reach out to us so that we can continue to plan for your success.  Not yet a member at CrossFit MontCo? We are accepting new members into our personalized coaching program and would be happy to discuss how we can set you up for success right from home. Email info@crossfitmontco to get started.

Should I Give Up?


Let’s face it.  Fitness for most, comes in waves.  Some months we crush it, we workout every day, we eat well, we stretch and recover, and we party less.  Other months, we let the smallest excuse stop us from taking an hour to sweat.

Working out is challenging, motivation and time are hard to come by, and life can get busy quickly.  Being stuck at home in quarantine probably doesn’t help either.

If you’ve let yourself fall off more than you wanted to since you’ve been stuck at home, ask yourself why? What was the reason or excuse that you kept telling yourself over the last 2.5 months?

“I don’t have any equipment”

“I don’t know what to do”

“This will pass soon and when it does, I’ll start then”

“It’s just a couple beers a night, nothing crazy”

———–

Here’s a quick exercise (not physical), answer the following questions:

By September 1, 2020 I want to: (Eg. Run a half marathon, lose 10 lbs, get a six pack, get off medication….)

Why is this goal important to you?

How will your life improve by accomplishing this goal?

Who, other than you, would be positively affected when you accomplish this goal?

What, if anything, would hold you back from achieving this?

————

If you’re anything like me, the simple declaration can start the motivation process.  Self starters will take this, develop their plan and go.  Most, however,  need guidance, accountability, and support.

Find a professional.  Develop a plan.  Get back on track.

So try this:  Make an appointment to chat with me.   Tell me about your goals, and why you have a hard time getting moving.  Let’s map out a plan that works for you.  Maybe you need personal training instead of group training, maybe you need a program you can complete at home 3 days a week, maybe you need some nutrition advice, or maybe you just need some accountability.

Email me personally.  Kristin@crossfitmontco.com

– Kristin (Owner and Coach)

Stop Doing It For The ‘Gram


More and more often these days we encounter folks living life through the lens of their smartphone. Ever since becoming a social influencer turned into a real career it has become increasingly difficult to know what is real and what is staged. Not only that, but how often are you interrupting your own life in order to capture a moment that is sure to get you attention on social media. Is it really worth it though? Stop and ask yourself…

How many beautiful sunrises get missed?

How many meals are really tasted and enjoyed?

How often do you dance just to let loose and blow off some steam?

Knowing that any, most, or all of what you do is being captured on camera changes the way you act. Every birthday party is a performance. Brunch is a photo shoot. A relaxing hike is #themountainsarecalling.

John Muir is rolling over in his grave.

This is not an article to just hate on people making a living off of instagram. It’s to bring awareness to the fact that what you see on Instagram is NOT real life. What you see most folks doing is playing a character in their own life. Showing a highlight reel that contains the settings, outfits, and activities they want you to see.

Ryan Holiday, author of Ego Is The Enemy says it well.

Almost universally, the kind of performance we give on social media is positive. It’s more “Let me tell you how well things are going. Look how great I am.” It’s rarely the truth: “I’m scared. I’m struggling. I don’t know.

Social media can be great for learning, sharing, and capturing memories. Just know that it is usually the opposite of social and it can often take away from the moment to pull out your phone.

You are worth so much more than likes and comments. Don’t get it twisted.

And if you do, be sure to tag us 😉

@yourgymnamehere

Work, Play, Compete, or Live Forever


If you are thinking about trying out a new training routine it’s important for you to consider your goals versus the goals of the program.

Most folks who participate in CrossFit and other HIIT styles of training may not know or understand the different styles of training available and who they might be best for. Some gyms offer a wide variety of classes to address the different needs of their members while others pride themselves on a particular specialty.

Put some thought into which camp you fall into when selecting a training program and you’ll be most likely to maximize your results and achieve your goals. Most folks fall into one of 4 camps.

1.Work
2.Play
3.Compete
4.Live Forever

Work
Let’s start with folks who train for work. They may have physically demanding jobs that require their bodies to perform for the execution of the job or to keep them safe. Law enforcement, firefighters and rescue personnel, and members of the armed forces all need to be in shape to keep them safe and performing at a high level. Other folks may have physically demanding jobs that require them to have strength and endurance for. Maintaining a high level of fitness let’s construction workers, landscapers, loggers, and other active professionals do better at work.

If you fall into this category it is important you find a training routine that supports your job performance. Workouts should be varied and keep you balanced. It’s also important that the workouts address the demands you will face on the job to help prevent injuries. Beware training programs that overwork you and leave sore or unable to perform your daily duties.

Play
If you fall into this category you know the importance of getting daily exercise, but you want it to be as fun as possible. Training should be engaging and allow you to connect with others who have the same goals as you do. You may lose interest doing the same routine over and over again so it’s important that you find a training program that mixes things up and keeps you engaged.

Compete
You train to make you better at a particular sport. Whether your sport is running, biking, skiing, soccer, or even CrossFit your training routine should be specific to the activity you are trying to excel in. Workouts need to consistently train the movements patterns you will experience in your sport to improve performance and reduce injury risk.
A great coach will know the volume of training needed to help you improve and how to plan out a training schedule for preseason, in-season, and off-season training cycles. Make sure you are training for the demands of the sport and not just following a powerlifting or bodybuilding program that doesn’t line up with your goals.

Live Forever
You train because you know it’s important for health and wellness. You’re not looking to compete but to enjoy your life and your family. You may not have a physically demanding job so you need a balance of cardiovascular and resistance training to keep you feeling good and moving well. You may also be looking for nutrition advice and other best practices to ensure you have a long and high functioning life.

If you fall into this category make sure you are training with the minimum effective dose in mind. You should leave most training sessions better than you went in.

Want to get started training, but still not sure how? Talk to one of our coaches about which of our programs might be best for you and we can answer all of your questions!

Just Not Your Type


Ever feel like all the hard work you’re putting in isn’t paying off? Maybe you are sticking to a diet that one of your friends swears by and you haven’t lost a pound. What gives?!

You may be struggling to achieve results if the plan you’re on doesn’t best line up with what your body actually needs. Knowing your body type could help you bring your nutrition game to the next level. There are three different body types known as somatotype.

The 3 somatotypes are ectomorph, mesomorph, and endomorph. They are each characterized based on body shape and composition. I bet you will be able to quickly identify which somatotype you must align with.

Ectomorphs are generally leaner and long limbed folks.

If you are an ectomorph you may have a more slender build and find it difficult to put on muscle or gain weight at all. Many ectomorphs find themselves drawn to endurance activities like running due to their bodies natural proclivity to endurance events.

Mesomorphs are naturally muscular folks.

They tend to have broader shoulders and gain muscle easily when training without putting on fat. Mesomorphs may be the classic build you picture of a gymnast or football player.

Endomorphs tend to have a larger build and may put on muscle, but also body fat easily.

Classically “big boned,” these folks may remind you of a powerlifter, strong man competitor, or football lineman.

Knowing which type you are can be useful when it comes to your eating choices and may help you identify which exercises you may perform best at. Your body type helps give insights to how your genetics and body may react to certain foods. For example, are you insulin resistant or sensitive and how can you determine this?

If you are an ectomorph you may thrive off of a higher carbohydrate diet even consuming over 50% of your calories as carbs. Endomorphs who tend to store fat will do better on a lower carb diet and would do better to consume a higher protein and moderate fat diet. Mesomorphs fall into the middle and can do well with a balanced diet like a zone diet that is 40% carbs, 30% fat, and 30% protein. As you perform more strength training you may find that you are able to better tolerate carbs in your diet, because your insulin sensitivity improves.

Body types aren’t all about looks.

You can also use this approach to eat in ways that support activities where certain body types thrive. For example, if you’re an ectomorph body type, you’ll thrive doing endurance activities more than heavy weightlifting. That doesn’t mean you should limit yourself though. Most of us are not purely one somatotype and you can always train in the direction that align with your goals. Just because you aren’t naturally inclined to a certain activity or style of heating doesn’t mean you can’t achieve your goals.

Body types are not a one size fits all approach, but can be a good place to start if you’re struggling with fat loss, muscle gain, or even fatigue. Knowledge is power and hopefully you can use this to improve your decision making around your training and diet. If you have questions just let us know!

Is Boutique Fitness Right for Me?


If you’re ready for results it’s time to ditch the health club…

There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from the hot bar at Whole Foods, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate.

 

In response to the demands of the market the fitness industry has grown tremendously, particularly in North America where an estimated $28 billion was spent in 2015. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs and minimal staffing. Granted  how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.

 

“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR

 

The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.

 

Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Barre studios, Bikram yoga, parkour facilities, spin classes  are all great examples of the boutique fitness model.

 

These communities succeed when the all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun 😉

 

Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:

  • “I have a hard time sticking to a routine”
  • “I’m just too busy to exercise”
  • “I get bored with going to the gym, it always feels like work”
  • “I don’t know how to lift weights/choose a routine/eat the right food”

 

These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.

 

If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.

 

If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour long workout.

 

If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.

 

If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!

 

To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!

The Power of Choice


Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.

 

And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.

 

I can already hear the objections rising up so let me explain why.

 

You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.

 

“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger

 

At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.

 

And life goes on.

 

And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.

 

Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.

 

You might think it’s too late (it’s not).

 

You might want to try, but feel that you strayed too far (you haven’t).

 

You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.

 

It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?

 

Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.

 

The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.

 

So what are you going to do?

 

[GYM OWNER:] Add a call to action here, like: “Schedule your Free Consult here” with a link.