“Progress is impossible without change.”

George Bernard Shaw

Set Specific Goals

Decide HOW you are going to take your fitness up a notch. Exactly what do you want to be the outcome? Since “fitness” is defined differently by each individual, its important that you focus in on what YOU want for yourself.

It’s great to have lots of goals, but generally, the more goals you have, the less likely you are to meet all of them. Try to narrow it down to 1-3 things that you’re working on at any given time.




“Nothing can substitute for just plain hard work.”

Andre Agassi

USA Gold medalist in tennis


Write your goals down on a piece of paper and keep it somewhere you will see it regularly. Magnet your list onto the fridge. Tell your friends. Post it on social media. Find someone who has the same/similar goal(s) and create a buddy system. Create some accountability!

When adversity arises, remember how you felt when you created your goal. Any goal worth setting should be worth going through some rough stuff to get to. Think about how you will feel in the future if you gave up on your goal. If you do run into setbacks, get right back on track as soon as possible. Be patient and stay focused.

“If there is no struggle, there is no progress.”

Frederick Douglass

Be Extra

PUT IN THE WORK. If you’ve been doing the same thing for months and you’ve stopped seeing results, its time to make a change. Your body is constantly changing and adapting. Its easy to get comfortable with routine, but when it comes to staying fit, routine is the enemy. Thats why we do CrossFit! Constantly varied, my friends!!! So, cut 1 or 2 more unhealthy items from your diet. Make some bodyweight movements (squats, push ups, sit ups) or stretches part of your morning or nightly routine. Come into the gym 15 minutes early to practice some strict movements in addition to the wod. Or commit to staying after class to get some extra cardio in. If you are a night time person, challenge yourself to start coming to morning workouts for a month. Deny yourself that go-to breakfast you have been eating every morning for 6 months and replace it with something new every morning for a week. GET UNCOMFORTABLE! It’s the only way you will get better! For more specific, tailored ideas about how to make changes in YOUR life, talk to a coach! You can do this!


“Strive for continuous improvement, instead of perfection.”

Kim Collins