“Before this, I tried running 15 miles a day, diet pills, special programs, and a different CrossFit gym. None of those ever worked because there was no accountability and no personal approach to me as an individual. My weight loss and progress as an athlete are a direct result from my coach, my box, and my meal plan.
This was the easiest and most difficult program I have ever been a part of. It was easy because the plans were all laid out for you; eat right, and train hard. It was difficult because it required me to keep up my performance to make sure my next week is better than my last week.
The hardest part was changing what I eat and finding the veggies that I liked. I ended up speaking to my coach and found out that I absolutely love broccoli and asparagus. I guess that’s what my coach is there for, to make sure I can still succeed when I feel like there is nothing I can do.
The easiest part was losing weight. There is no secret pill or some herbal drink you need to drink. It’s just clean eating and working out. Two things that are pretty easy.
Before this, I tried running 15 miles a day, diet pills, special programs, and a different CrossFit gym. None of those ever worked because there was no accountability and no personal approach to me as an individual. My weight loss and progress as an athlete are a direct result from my coach, my box, and my meal plan.
I am going to continue the plan and take what I learned and crush my goal. I already beat my goal by 5lbs, and I want to beat it by another 5!’
Keren has amazing weight loss and fitness results from a combination of Personal Training, Nutrition Coaching and Group Classes.
Read about her story right here!
“Personal Training sessions are my favorite part of the process. The 30 minute sessions twice a week are intense and kicked my butt like I would never do on my own…I gained a lot of strength which I love, I improved a lot of different skills like Push Ups, Heavy squats, Pull-ups and Rope climbs.
It was extremely empowering and a deep learning process on discovering how much my mind was limiting me in telling me that “I couldn’t do that” or “I wasn’t strong enough to do that” and Dan being a great coach could recognize that and helped me through it, literally breaking those barriers in order to move forward. Pretty amazing stuff!
The nutrition program opened my eyes to the portions I was eating ( way too big ), and that my fat intake was still way too high even though it was good fat. It made me clean up my (very clean diet or so I thought ) diet. I had to let go of my pasta, pizza, red wine cheat days. There were way too many cheat meals or cheat days for me to lose weight.
Learning how to measure out the right portions between the protein, carbohydrates and fats was a huge eye opener. Reporting my food intake on a daily basis was hard & time consuming but made a huge difference since it held me accountable on a daily basis.”
“I can say I formed healthy habits that I will always keep.”
What was the hardest part ?
“The hardest part was that I am a foodie! Absolutely love eating, my meals were a big highlight of my day. The focus had to change to ‘what’s the mission here’? …To have a good meal, or to get into shape and shed off the excess fat and feel good about myself?
I had to make a conscious choice of what I wanted my end result to be and make a decision that I was going to make it happen. A lot of times we do things out of habit or because that’s what we know.
You only realize what you really want once you identify your goals and sometimes what you have been doing is not really what makes you the happiest but is just the way you roll and that can be changed!
This is where the big shifts happen, this is when you stop running on the treadmill to just run and your actions now have a clear focus and the best part is you start creating the life style you truly want and love! It really is all about our perception and how we choose to see things. When ever I take on a new challenge that is always the hardest part, but once you have identified your goals and decided what you want your end result to be, it gets easier as you start moving along and creating new patterns.
I could say that prepping my food for the week was the hardest-taking time out of every Sundays to shop and stock up on what’s needed was not what I used to do on my Sundays but once you change your perception, you automatically create the environment that’s needed to succeed. Instead of it feeling hard , it becomes exciting to start another week all prepared and ready to go! The easiest part was-always made sure to put food on the table for my family that was healthy, meals prepared from tons of vegetables and lean protein. We were never a fast food, fried food, processed food type of house hold, so eating clean and lean was the easy part.
What have you tried before? Did it work?
Well, it’s really amazing that I have been consistent in starting my day at A1A five to six times a week for almost two years now. And if I don’t makeit in the morning, I will be there in the evening. Before that I did it all from normal gym memberships to yoga, Pilates,spinning…and everything got boring for me. I did not stick to anything more then a few months. I truly love CrossFit. I love that I know every day will be challenging and completely different, which prevents me from getting bored. I feel I still have so much more to learn and accomplish in regards to my technique and strength . I feel so grateful to have come to a box that has amazing coaches that are knowledgeable and passionate about what they do. And to top it off, I have made great friendships and adore the community we have. What else could I ask for???
I will also share that I tried so many diets, none of which gave me good results. I always went up and down on the scale but never accomplished changes like I did with this nutrition plan. I lost 25 pounds!! I’m only 5′ 3″ so on my body that’s huge! My body fat is at 18%! Who would of believed that my Body Fat is in the Athlete category!! That’s insane. I’m so happy, I feel good and the goal is to maintain and continue to just get better and stronger!”
We’re so proud of you Keren! Way to go!
Stop doing Double Unders! Take a seat. What I’m about to say will blow your mind. Well, it’ll at least make you aware of muscles you don’t train regularly, and just might fix a thing or two. Seated? Great! Please make sure it’s a toilet you’re sitting on. Now start to pee. Ok, stop. Now start again. Ok, stop again. Feel that? That’s a Kegel. Don’t keep going. Too many of those during urination can actually lead to problems, but 3 sets of 10 a day can lead to a stronger pelvic floor and maybe even less peeing during double unders!
When should you do them?
Anytime. Done is better than perfect! You can do these in the car, sitting on the couch, in bed, where ever, when ever. 3 sets of 10 is great, but more is good too. Practice at the pace you’re ‘losing it’ at. Don’t use the bigger muscles (glutes, quads, etc) to do the work. Focus on that ‘pee-stop’ muscle and pulse. Add a few pauses. If it’s double unders, practice at a brisk pace. If it’s 1rm squats, go slow.
Isn’t this just for women?
Nope. NOT AT ALL! I personally know a group of guys that have gotten (ahem) great results from using these. Lets just say they’re more ‘robust’ now and have an increased ability to do ‘one-more-rep’. All of that blood flow from exercising the pelvic floor creates strength EVERYWHERE.
So, like, results after 2 sessions, right?
Absolutely (NOT)! Just like anything worth under taking, it takes time! It can take weeks or months depending on your pelvic fitness level ( I think I just made that up…what’s your PFL?) Just like anything, if you have questions or you’re not getting what you want talk to your coach and doctor.
Don’t wait, start now. Do it every day. Realize gains now, thank me later.