Jackie lost 12 pounds in 6 weeks while…

Jackie lost 12 pounds in 6 weeks while…

Jackie took our Nutrition Coaching advice and stuck the program, 100%. Her results are amazing, as are her insights into the challenges that come with changing your eating habits. We sat down with her and got the chance to ask a few questions. We’re grateful for her thoughtful answers.

What was the hardest part about losing weight?

There’s a reason they say “Old habits die hard.”  I think the hardest part of losing weight was breaking the bad habits I had developed through nine months of pregnancy.  In fact, I still have days where at the end of the day, I miss dessert.

 The hardest part of the program itself was making sure I ate 3 proper meals a day and my shakes.  On hectic “mom” days, I would be running around without properly planning for when I was going to eat my meals.  I would get to the end of the day and realized I hadn’t eaten all day long and didn’t have enough time to fit in all the required meals before bed.

What was the easiest part?

Knowing exactly what I needed to do without ambiguity.  There are enough choices in the program that I don’t feel bored with what I am eating and enough structure to make it easy to follow and stick with.  My meals just focus on green veggies and protein with an accent of carbs or fats, where appropriate.

You did the program while nursing a baby. Tell me about that.

My biggest fear was that I would put all this effort into the program only to have issues with milk supply and then have to stop.  Second to that was the fear that I wouldn’t lose any weight at all because I was nursing.  Neither turned out to be an issue.  Obviously, I have lost weight in the six weeks and am feeling great.  And when there were issues with milk supply, we talked and immediately made the changes to get my supply back where it needed to be within 24 hours. Being able to talk to you and have a quick solution to that problem was so helpful.

The great part about doing this program while nursing is the focus on all the green veggies.  Because I am starting with a baseline of veggies at every meal, I know that my baby is getting the micro nutrients from the leafy greens I am eating all day.  After a while, I found that when I was still hungry I would add more green veggies to my meals.   I also never fully appreciated how important it is to drink enough water; this is even more important when nursing.  The program helped me to focus on getting in enough of the right nutrients every day to support myself and my baby.  I feel good, we are both healthy and she is putting on all the pounds I am taking off…because chubby babies are so much cuter than chubby mommies.

You’re continuing on with the program, what’s your ultimate goal?

My previous weight loss solutions were unhealthy and unsustainable.  I didn’t want to climb to the top of a mountain, only to jump off a cliff right back to the bottom.  I would like to find a more healthy balance with food.  I also want to build on what I have learned, and use the nutrition component to facilitate learning the exercise movements I have been unable to do since starting CrossFit. (dubs, pullups, strict push ups, the list goes on and on….)

What’s the biggest “win’ from doing the program?

Making it through Thanksgiving and still losing weight that week.  Despite all the temptation around me, I was able to enjoy the meal (even a couple of the “treat foods”) and stay on the program overall.

For more info on our nutrition program, click here: http://crossfit305.com/nutrition/

“20 pound objective achieved! Gonna keep it rocking. Thanks so much!”

“20 pound objective achieved! Gonna keep it rocking. Thanks so much!”



Arno Before

Arno After










“Before/after, with the after picture all smiley. Massive love and gratitude going out to @danmartin305 for the coaching!

Dan really knows his stuff in regards to fitness and nutrition, and he guides you through a very structured program he’s put together.

All you need to do is commit and follow through. Dan hounds you along the way to make sure that happens. Highly recommended to anyone looking to get in shape!!”

Sidebar: I’ve know Arno for aout 20 years. We met in the Midwest music scene and shared a lot of experiences. After my move to Miami and lifestyle change, we still kept in touch occasionally and I kept up with him through social media. He wrote a book about his story of a previous life before we’d met (check it out HERE). He travels for speaking engagements now and had a 3 week bi-coastal trip scheduled during his 6 weeks. He was worried that he wouldn’t be able to stick to the program. I assured him, that with a combination of his will power and my accountability he’d be able to do it….and he did it! 

20 pounds lost in 6 weeks! 

For more information on our nutrition program, click here: http://crossfit305.com/nutrition/


Carolena lost 10 pounds and got 8 strict Pull Ups! 

Carolena lost 10 pounds and got 8 strict Pull Ups! 

Not only did she have weight loss success, she maintained muscle and gained strength!

With her hybrid program including Nutrition, Personal Training and group classes, she has made huge improvements.

“The easiest part was not having to think, “Should I or Shouldn’t I?” and just doing what Dan said to do.”

Her 400 meter sprint time dropped from 2:20 to 1:50, she’s finally able to string together double unders and she learned to do kipping pull ups and toes to bar (not to mention 8 STRICT PULL UPS!!!

“It’s not only a physical gain testing my will power, I feel stronger in every way and also have more energy.”

“My 2.45 mile run from 26-24 min … and I’m finally just starting to be able to do workouts without breaking for rest, that was a huge goal for me.”

As far as her future plans, she continues to train and keep her nutrition on point. “I just want to continue to get stronger, over all fitter and keep pushing myself to be better …Beating Shloimy’s “Karen” time wouldn’t be too bad either 😉

Can a “Foodie” lose weight?

Can a “Foodie” lose weight?

Daniel came to us wanting to lose 20 pounds. As a chef, he was a bit worried about sticking to the plan. What he didn’t know was the plan has AWESOME food and an amazing recipe book.

Guess what?
He lost 20 pounds using our Nutrition Accountability program!

6 weeks of guidance, meal plans and 3 days a week of exercise.
It works! Check out the video below for more on Daniel and our program.
Want more info? Click here: http://crossfit305.com/nutrition/


Patrick’s amazing 34 pound weight loss in just…

Patrick’s amazing 34 pound weight loss in just…

6 weeks!

“I tried the whole 30, I wasn’t ready for it. I tried a bunch of word-of-mouth programs that were ridiculously hard to keep on for more than a week or two.”

“This is the best plan I’ve been on, period.”

What was the hardest part?
I think during the second week I was getting really frustrated with getting meals cooked. My cravings didn’t “evolve” yet, so some nights, after just pure frustration of not knowing WTF to eat after a long day at work, I wanted to throw the towel in. That passed pretty quickly though. The easiest part is the overall simplicity of the program. It’s not too restrictive and very easy to follow.

So your 6 weeks finished a little bit back. You’re still going. Tell me about that. 
Everything just became a habit so I found myself pushing myself more and more. I’m at the end of the second week of Part 2 going full force. I’m feeling great. Oh, I need smaller pants!

Patrick took part in our Remote 6 Week Coaching program, including individualized nutrition and exercise guidance. His results are a great example of what is possible if you stick to the plan!



This busy professional lost 18 lbs in 6 weeks!

This busy professional lost 18 lbs in 6 weeks!

Prior to joining CrossFit, Tuyet’s demanding life left her feeling like there was no time to eat healthy, workout, or do any self-care. Tuyet joined CrossFit 305 through our 6 Week Challenge, one of our intensive programs that incorporates fitness, nutrition, and accountability.

Through hard work she found great success, losing 18 pounds but more importantly discovering hidden strengths and capabilities that have carried over to every area in her life.

You don’t have to choose between being healthy or meeting life’s demands. It’s possibly to have a successful, healthy, balanced life!

Ready to get started? Schedule a free 30 minute 1-on-1 session with one of our coaches.

Tuyet’s thoughts on our coaching…

What was your overall experience like with the 6 Week Challenge?

What comes to mind when I think about my overall experience with the 6 Week Challenge is the word EMPOWERING. I was really anxious about the challenge but knew it was time make some changes.

I struggled through the first workout of the day and left feeling utterly defeated. My accountability coach checked in with me the very next morning to see how things went and how I was feeling. That initial conversation helped spark a fire in me.

With the coaches’ constant emotional support and encouragement, I kept coming back and fought like crazy to get through every workout. I must say, the ways in which the coaches gave me support and encouragement was very motivating and enlightening.

The coaches were there for me but did not coddle me. Rather, they provided me with the space, opportunity, and responsibility to do the work. In other words, I get out what I put in and no one can do the work for me.

The challenge allowed me to discover and utilize hidden inner strength and capabilities that I never knew existed. This discovery has had a rippling effect through every aspect of my life, as this self-awareness increased my confidence and that, in turn, has given me the belief that I am ready and capable of taking on any challenge that comes my way. This difference truly made a difference and has opened up many more avenues of possibilities.


Pounds Lost


Body Fat Lost

The challenge allowed me to discover and utilize hidden inner strength and capabilities that I never knew existed.

What was your eating and fitness like prior to starting the challenge?

Prior to the 6 Week Challenge, I lived a very demanding, stressful, exhausting, and unbalanced lifestyle. As a mother, wife, practicing family therapist, and full-time PhD student, I had very little to no time for self-care, so I frequently ate meals that were convenient, which usually means unhealthy.

I did not exercise regularly since I often felt mentally and physically drained when I did have downtime. This rut resulted in me gaining excessive weight and feeling anxious, frustrated, and unhappy. I knew I needed to eat healthier and take better care of myself but I simply did not know how to get out of the rut I was in and perhaps I thought it would have been easier to just stay there.

What healthy habits have you gained from completing the challenge?

The 6 Week Challenge taught me to make better choices overall yet to be bold enough to take risks. The challenge required me to meal prep weekly and to stick to a specific nutrition plan. Through that, I learned how to strategically plan my grocery list, prepare tasteful meals, be consistent with workouts, and remain focused on reaching my personal goal. The weekly repetition allowed me to easily transition into living an overall healthier, happier, and more balanced lifestyle.

I’ve noticed that I am more intentional with what I put into my body and how I treat it (learning and listening to my body); I reach more for the healthier foods and/or say no to foods I know would upset my stomach or make me sluggish. Before the challenge, I would have been too scared, embarrassed, or self-conscious to even try something challenging because of self-doubt. In time, I’ve also noticed myself taking more chances outside and inside the gym.

I have done many things that I have never done or dared to do before and without much hesitation because the inner voice that used to tell me I couldn’t do something has subsided drastically. With continued attempts and practice, I’ve overcome many mental roadblocks and gained mental, emotional, and physical strength and stamina. My busy schedule remains the same but taking better care of myself has helped me to juggle everything while feeling happier and more fulfilled. For that, I will forever be grateful.

What’s your proudest accomplishment or something you were surprised you were able to do?

This is a great question. I truly feel like I’ve accomplished so many things so far.

As I reflect on my journey and add up all the individual things I have been able to achieve, I see the bigger picture and that is a better version on myself, which was the motivating goal that pushed me to sign-up for the challenge in the first place. I have grown into a person I feel proud of and this has given me a boost in self-confidence to show myself to the world. I feel much stronger and braver.

Something that actually surprised me was a workout of the day that consisted of handstands. For those that had never done one before, it was scaled where we could bring ourselves to a handstand with our feet leaning against the wall. I was terrified to attempt it since all I could think of was my arms buckling resulting in me falling and busting my face. Everyone, one by one, attempted it. Some succeeded on the first try and others succeeded after a few attempts. Then the moment of truth came; it was my turn. The coach leading the class signaled me to go. I let out a big squeal and went for it. I nailed it on the first try and held myself up for the entire time –20 seconds! We did it four more times and I went up on every try. This may be small for others but that was a very proud and invigorating experience for me. Next, I take on the rope climb and my first pull-up.