Habits and Motivation

One of the things that make CrossFit training different than everything that came before it is a deliberate effort to make us focus on what we aren’t good at.

You can’t avoid these things in a good CF program.

You are constantly reminded and frustrated, by them.

It takes an enormous amount of character to face your least favorite things, your worst things, and do them routinely, with the intent of getting better.

To be honest with yourself.

To recognize there is a problem. And fix it.

It c…

“Do I want to be better?”

It is a simple question.

But before you answer it you must think hard about what it really means.

A better question might be:

“Am I willing to put in the work, and the sacrifices, to be better?”

There is one thing across all people who are successful in our gym that seems to be consistent across all personalities, tastes, walks of life…

They answer YES to this question.

It is a unifying characteristic that allows the 80-year-old grandma to get respect from the 25…

Hey Everyone!

You have heard the phrase “you are the average of the people closest to you”?

I propose that your awareness of your average execution over the last 4 days has is a more direct reflection over who you will be in 1 week, 1 month, 1 year, 10 years…

It is too easy to have one or two bad days dominate our thoughts and actions. To derail our progress. It is all too common to put off change because we haven’t been doing well lately (so we’ll start next week). Or shirk our responsibilit…

We’ve all said it...

I’ll have another piece of candy, just this once.

I’ll skip going to the gym, just this once.

I’ll watch another episode, just this once.

If it really were just this once it wouldn’t be an issue. The problem arises when all of the ‘onces’ start adding up and we become frustrated with our lack of progress or wonder why we can never seem to change.

A lot of this has to do with human psychology.

We are wired to dismiss or ignore small slips. We minimize the seemingly insi…

I assure you… the title is not clickbait. (Refill you coffee or adult beverage, this is a long one. It might be a good idea to bookmark it to review again in the future because understanding it can change your whole perspective on coaching and leadership… -jj)

There are some important lessons we can take from these things if we look at them through the lens of a single principle. A principle that most (if not all) successful coaches, gyms, mentors, and businesses follow (whether they know it…

You’ve been out of the gym for a while.

Maybe it has been a few weeks. Maybe it has been a few months.

Maybe… it has been years or a decade since you have trained or exercised consistently.

When starting back up after an extended break, there are some things to keep in mind to make the transition the most successful. Here are 5 things you should avoid (and what to do instead) when getting back to the gym

TL;DR... Avoid:

1. Expecting it to feel the same as when you left
2. Changing your diet dr…

Are you (or your CrossFit class coaches) nervous about coaching personal training sessions? 

Are you asking yourself: "How is a 1-on-1 different than a class?"

Or maybe: "How can I provide the best value as a Personal Trainer?"

I've met hundreds of CrossFit coaches who have never taught a one on one session before. Many were totally comfortable coaching a class of 10-15 people, but got sweaty palms thinking about what to do for an hour with a single individual paying a dollar a minute (or mor…

When working remotely with people one-on-one or in a group, it is important to understand them from a personality-type standpoint. Here is a tool you can use to help deliver a better online coaching service!

This is a follow up to a previous article that was geared toward coaching classes. You’ll want to check that out here. (it is kind of ‘required reading’ for this article).

I will also note that categorizing people will never be a perfect science. Humans have few categories that apply to ev…

Hey Everyone!

Looking for a fun way to engage people at home, help your local community, AND possibly grow your business? Try HomeFit Bingo!

Here is a PDF Version that people can print at home.

And here is an Excel Version you can edit yourself!

It should be pretty self-explanatory if you have done any of the Bingo Challenges with your folks in the past, but here is the gist:

Announce that you are playing a game people can play at home. You can have people play as individuals or on small te…

The folks at Beyond the Whiteboard have come up with an awesome solution to working out by your lonesome more fun and engaging. 

They are calling it the #DontWeaken Challenge

Here is the gist: 

• Workout at home (do any workout you want, one of ours, a made up one, etc.)
• Log your results on BTWB
• Use the hashtag #DontWeaken in the workout notes
• Use a team hashtag to add points to a team (you can make your own teams)! Gyms are automatically tracked.

They have a sweet free trial if you wan…