As we roll into summer this year many of us have had some major setbacks with our health and fitness goals due to quarantine. Whether you plan on going to the beach, laying out by the pool, or just want to lose a few pounds while you social distance at home getting back into a routine will be the most important thing you can do. Here are the 5 habits we are helping our Beach Body Challenge members to set that, if you can start doing daily, will get you where you want to be as quickly as possible.

As we are coming out of quarantine and getting back into the gym it can be really easy to get down on yourself. These last few months have been unprecedented in many way and as a result it has been the hardest period in our lifetime to keep up a health and fitness regiment. Coming back to the gym in worse shape than you left it can make it very easy to get down on yourself. I'm here to tell you that it is ok. Don't beat yourself up.

This is a crazy time for all of us. If you get on social media at any point it won't take you long to find angry people. People are angry about so many things and it seems like it is only getting worse. If you are like me then it is very easy to get sucked into that negativity and to start getting very angry yourself. Where is all of this anger coming from? It is all driven by fear. We are scared. We are uncertain. We don't know what is going to happen or when this will all end. I want to give you a few things that have helped me deal with my fear and anger recently that will hopefully help you, as well as show you how you can apply this inside the gym as well as outside

This is the most important month of the year for your health and fitness. What you do this month will have a drastic effect on your goals and results for this year. It really is a make or break month (or longer) for you this year. Let me tell you why.

With one of the worst flu seasons I can remember happening this year and the Corona virus infecting more and more people every day, now is as important of a time as ever to make sure that you are optimizing your immune system. The stronger your immune system is then the better chance you have of fighting off an unwanted infection. Also, if you do get sick it will keep the symptoms as mild as possible and improve your recovery time. In this article I want to talk about ways to optimize your immune system so you can hopefully avoid whatever sickness comes your way.

As you get farther along in your fitness journey you might start wanting to test or express your fitness. For some people this comes in the form of doing a competition. For others this might be running a 5k, or doing a triathlon, or possibly picking up a sport. In this article I'm going to show you how you can train for a specific event while still continuing to train at a high level in the gym.

In the first two parts of this series we talked about how to set your goals and how to achieve them.  If you missed the first two parts make sure and go back and read those first.  In the final part of this series we are going to talk about some examples, both good and bad, of goals that I have seen other people set.  I am also going to talk about the goals that I have set in the past, both good and bad, and goals that I set for 2020.

Now that we have talked about how to set your goals and what goals to set, (if you missed this go back and read part 1) it is time to talk about how to actually achieve them.  Setting goals is always a fun process as you think about the possibilities of the future.  Putting in the work to achieve them, however, is the total opposite.  It's a lot of hard work and dedication.  This is also, not consequently, where most people fail. I want to give you some tools to use that will help you achieve your goals, whatever they are. The fun part is over.  It's time to roll up our sleeves and get to work.

We are at the end of another year and for many this is a time of reflection.  How did the year go for you?  Did you achieve what you wanted to achieve or did you fall short in some categories?  If you are like me (and most people) then there are some things that went well and some things that didn't.  There are probably a lot of goals that you wanted to achieve this year that you didn't.  Or maybe you didn't even set goals for the year. I want to give you a strategy to set and achieve your goals next year.  The process of determining what you want to achieve and how to achieve them can be intimidating.  You might not know where to start.  Hopefully this three part series will help you.  In part one I will talk about how to determine what goals to set, in part two I will talk about how to achieve these goals,  and in part three I will talk about some goals that I personally have set in the past, how they turned out, what I would do differently, and what goals I am setting for myself for next year..  Hopefully by the end of this three part series you will be ready to tackle the new year with a game plan.

Last week we talked about programming for the class.  If you missed that article make sure and go back and read it because it sets the stage for this one.  This week we will talk about programming extra work.  Let’s say there is a specific area that you want to improve in.  What should you do? How much should you do per session?  How many times a week should you do it?  Should you do it before or after class?  With so many of aspects of fitness tested in CrossFit it can be overwhelming to determine what to work on.  I want to use this article to talk about our additional programs, common mistakes that I see with extra work, and how to determine what you should be doing.