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One more week of the WLC!

We are almost there! One more week on the whole life challenge and then it is your REAL whole life challenge. What are the habits that you made that you will keep? If you have fallen off the wagon… pick a couple aspects and get back on track for the last week. Really think about what will be sustainable for you moving forward.

We will be retesting the workout and measurements next Saturday in class!

Sweeten the Pot!

Still on the fence about doing the Whole Life Challenge this winter? We are going to sweeten the pot for you by offering you an extra workout day in the week during the 8 weeks! When you register, Sandy will add a Whole Life Challenge membership to your account with 1 extra workout day!

Register at:

The Challenge begins today Saturday, January 21st with our prelim workout and measurements at 9:30am

Any questions please contact Sandy @

Your going to need a bigger boat!

The Whole Life Challenge starts on Saturday (you can register at, but regardless of whether you register, I wanted to give you a tip about reaching your goals. I call it building a different boat.

Remember the scene in Jaws when the police chief sees the enormous 25-foot great white shark for the first time?

He looks at the fisherman planning to capture the shark and says, “You’re gonna need a bigger boat.”

When your goals change, you’ve got to build a different boat. The environment you used to have won’t work. The habits you used to practice aren’t effective.

You have to act as if you have already reached your goal. Your boat has to reflect what you want your life to look like.

What would your kitchen “look like” if you were the strongest and healthiest you’ve ever been? Would it be packed with those teeny, tiny donuts that come in oblong packages? Pop tarts? Probably not. It would probably be stocked with a lot of fresh fruit, vegetables, nuts, seeds, and fresh poultry and beef.

Would you plan your meals in advance, or just approach nutrition with a willy-nilly attitude?
What time would you go to bed? Wake up?
Would you watch three hours a day of TV, or would you do something else with your free time?
Setting yourself up, preparing your environment, and building the boat is the easiest part of reaching a goal. Once you get things in order, you can put your mettle to the test.

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Satruday, January 21st at 10am

Option 1 – Do the full class (Strength and Prelim WOD) and measurements after

Option 2 – Do your measurements during the strength component

If you have not chose our team – go into your profile and choose CrossFit Zone

What Will You “Look” Like on March 17th

Just for a minute consider something…

Consider who you want to be on March 17.

If you were at the very top of your health and well-being, what would you feel like? What would your family members and friends say about you? How much energy would you have?

So fast-forward and paint yourself a picture: What do you look like on March 17?

That’s what the Whole Life Challenge will do for you when you join my team and make a commitment to replace a few bad lifestyle habits with good lifestyle habits. (You can learn more about the Whole Life Challenge by watching the video here.)

Once you watch the videos, you can join my team here: crossfitzone. For eight weeks, starting on January 21st and ending on March 18, we’ll work on all the areas of our well-being—like nutrition, stretching, exercise, for starters.

The Whole Life Challenge is basically a game that challenges us to “try on” a whole life of health and fitness for eight weeks. As a team, we can win points and lose points (hopefully we’ll win more than we lose). And the prize is … Well, it’s who you are on March 17.

When you register, you get an EXTRA class per week added to your membership! 

I hope you’ll watch the videos and join my team. In fact, I WANT you on my team!

Watch the video:

To join my team: crossfitzone

Our Team’s name: Crossfit Zone

Stop making failed Resolutions, Do these 6 things instead

Happy New Year Zoners! It’s that time of year where people start to make New Years Resolutions. The Whole Life Challenge is beginning January 21st and here are some tips from their blog that may help you with your New Years resolutions:

Almost half of Americans make resolutions each year. Not surprisingly, the most common resolutions people make are to lose weight and go the gym more. In fact, more than 65% of Americans say they plan to exercise more in the coming year.

But while many seem willing and eager to get started on a new objective, the percent of people who are successful in achieving their resolutions is a meager 8%. Despite their noble intentions, most Americans will come up short when it comes achieving and/or staying at their goal.

The primary reason cited for failed resolutions is that people are vague in defining their specific aim to begin with. Theory states that goals need to be both specific and measurable to be achievable. Resolutions such as “get healthier,” “lose weight,” and “hit the gym more” are difficult to achieve as they aren’t precise enough.”

Read more of the article here:
How to Avoid More Failed Resolutions
Most would agree that while there are downsides to too much focus on the short-term, goals by their inherent nature are good things. And whether you are a New Year’s resolution person or not, it’s natural to look at the beginning of the year as an appropriate time for assessing change.

So before you set your next goal, here are six pieces of advice to consider when it comes to getting it right and making failed resolutions a thing of the past.

1. Establish the “Why” First

Another way to think about the “why” behind your goal is to define your stakes in it. The higher the stakes, the more likely you will persevere when you hit the inevitable stumbling blocks. Is your “why” to get more years with your loved ones? Those are some pretty high (and important) stakes.

In any journey, you’re likely to suffer failure, setbacks, and even defeat. Your “why” (your inner or “intrinsic” motivation) is what will keep you moving forward. Instead of simply starting the year by saying, “I want to lose 20 pounds,” or, “I want to achieve X% body fat,” start instead with the why. Ask yourself why you want to lose 20 pounds (or why you’ve gained the weight in the first place).

Yet another way to find your “why” is to ask yourself, “What happens if I am not successful in reaching my goal?” That answer helps you clearly establish what it is you’re fighting for. As Nietzsche famously said, “He who has a why can endure any how.”
Stop Making Failed Resolutions, Do These 6 Things Instead

2. Pick a Goal You Can Measure (and Not in Pounds)

Your goal being measurable is essential. But there’s a caveat: picking the right data to measure matters. The problem with pounds on the scale is that they don’t tell the whole story and aren’t necessarily indicative of health, wellness, or fitness. In fact, it is possible to improve your body composition and/or health-related metrics without a significant change in body weight. Therefore, picking a different measurement with reliable and relatable data is important.

Consider picking a gold standard measurement of body composition such as a DEXA scan. Picking an expensive test has a few advantages:

  • Doing so solidifies your commitment as it’s more of an investment.
  • Not having constant access to a high-level test means you won’t obsess and ruminate daily over your weight.
  • Most importantly, something like a DEXA can or air displacement plethysmography (ADP) will provide accurate and meaningful data unlike the broad and less-defined measurements of BMI and body weight.

3. Pick a New Craft That Brings You Joy

One of the biggest predictors of a successful relationship is shared joy. Human beings stick with things that bring them genuine satisfaction, delight, and happiness. They leave people and situations that do not.

That said, this does not mean you should simply seek out things that are fun. In this context, the word fun is not synonymous with the word joy. Fun means Disneyland for some and partying with friends for others. Conversely, joy is what an athlete experiences when he or she gives a peak performance. Joy is what a dancer feels when she expresses her art and grace. Joy is the satisfaction of crossing the finish line after months and years of sweat equity.

Joy is also the culmination of actualized goals. By picking the right craft, joy is more accessible than in simply defining an aesthetic like six-pack abs. For instance, in defining your joy, you might determine your craft is Brazilian jiu jitsu. After picking your craft, then you develop a series of goals, starting from the biggest and working your way down:

  • You begin by outlining your major/long-term goal of earning your black belt.
  • Next you might define your mid-term goal of going from your white belt to blue.
  • Then finally, you decide to support your development with a short-term goal of going to class three to four per week.
    But it all starts with craft and the expression of joy.

4. Stop “Dieting” with Fitness

There are times in life when it’s appropriate to go cold turkey with toxic things in your life. But losing weight and going to the gym aren’t cold turkey moments.

It’s not practical or feasible to just avoid sugar for the rest of your life or never eat dessert again. It’s not maintainable to stay on a juice fast or cleanse forever nor is it doable to go to the gym twice a day every day for the rest of your life.

Yet this is exactly the approach many take to their New Year’s resolution and this is the crux of the reason short-term diets don’t work. Instead of such a drastic approach, start with one small step you can take today — like walking or biking to work or substituting fruits and quality protein for your typical sugar-loaded afternoon snack.

5. Get Some Sleep

Nothing throws you off track from reaching your goals like exhaustion. Dr. David Wagner, a sleep expert, says, “When you’re tired, you lack the self-control to eat healthy and the focus to be productive.” But when you are fully rested you are more likely to have the energy to exercise and a better likelihood to make better food choices.

Try going to bed at the same time every night. Natural sleep aids such as melatonin and valerian root can be helpful. And a mindfulness practice is also a good rest and sleep compliment.

6. Establish Your “Then What?

Even after you define your why, establish a clearly defined goal, and meet your objective, your work is not complete. After you cross that marathon finish line or lose the twenty pounds, your job isn’t finished. In fact, it’s just beginning. The hard truth is that living at your goal takes more work than reaching it in the first place.

One of the critical mistakes people make in goal setting is forgetting the “then what.” One of the inherent problems with most goals is that they are predicated on an end point. But in reality, there is no “when I get there” — just the willingness and ability to keep fighting and resolving.

Goals should mirror life in that they should be more like a cycle. Running a marathon could be followed by a “then what” such as competing in a triathlon and losing twenty pounds could be supported by a plan for living at 180 pounds. Your then what plan is essentially a long-term plan for permanence and resiliency amid the ups, downs, and changes of life.

Make a New Kind of Resolution This Year
The desire for change and the process of setting clearly defined objectives is something we all should aspire to. But before embarking on a wellness crusade there are downsides to consider, like the allure of the quick fix and the immense cultural pressure to seek convenient answers.

Avoiding such pitfalls takes doing your due diligence in establishing your what, why, and how. The process of reaching goals and sustaining that success takes the willingness to be both introspective and committed. More than anything, real and lasting change takes the courage to face yourself.

Looking to get a practical education on health, fitness, and exercise? The Whole Life Challenge can help you with that. This eight-week challenge will improve your mind, your body, and your daily habits, leaving you happier, healthier, and in control of your lifestyle.”

If you’re ready for a change, this is your opportunity. Invite your friends and family to join you in the challenge and make a real change.  Click below to learn more: