Category: Inspiration

When You Put Your Mind To It, You Can Accomplish Anything

Here is Roach 7 months Pregnant She Is and Was an Inspiration to All!

Ever heard the phrase: “When you put your mind to it, you can accomplish anything”? I have found this to be very true for my personal life. Life can be challenging, staying consistent with CrossFit can be challenging, continuing to eat healthy and stay on track with the Paleo can be hard.

How do you stay motivated?

It’s all in our head.

-When it is 5:05am and you roll out of bed, it’s your brain that tells you get up and go workout vs. roll back over and get that extra 2 hours of sleep!
-When you are out to eat with friends, it’s your brain that tells you to order the salad vs. the double cheese burger!
-When you are stuck in a rut with your workout routine and tired of not getting results, it’s your brain that tells you to go for it and try something new (CrossFit Sioux Falls:-) and break your old habits that are NOT fulfilling you!

There are so many ways for a person to get and stay motivated. One way that has worked for me is to train your brain like you train your body. So many people in American say, “This is it, it’s Jan 1st, I’m going to get in shape this year” and by Jan 22nd they already quit 3 days ago. The intentions are always good, but you have to execute to make your goals a reality.

How do you train your brain?
-Daily affirmations/Quotes
-Personal growth/Motivation books
-Surrounding yourself with positive
-Listen to motivational CD’s

Breaking our old habits takes a while. So does losing 50 lbs. But to lose the weight it takes many many hours in the gym, it takes lots of healthy eating.

The same is with breaking old habits and creating new ones. The more you educate yourself, the more you fill your head with positive thoughts, the faster you create new habits and achieve your goals.

Here is a great quote:

“There are three types of people in this world: those who make things happen, those who watch things happen and those who wonder what happened. We all have a choice. You can decide which type of person you want to be. I have always chosen to be in the first group.“ -Mary Kay Ash

Make it happen!

Fit Chic

Making Working Out Fun!

Tonna is Having a Blast at the Gym!

I believe the reason people dread the word “working out” so much, is that we associate this with grueling tasks that are either mundane or put us in a feeling of discomfort.

So what if working out not only made us see results, but it was fun in the process?

I have not only trained in a lot of different fitness environments, I have worked out in a lot of different fitness environments.

What I found is that almost all of them either made me plateau, got boring, or just plain wasn’t for me. I remember I would always tell my workout partners “I wish I could go back to high school and play sports, because that was when working out was fun!”

When I found CrossFit, it was exactly what I was looking for. It was always changing, the people were great, I never had to think about what I was going to do for the workout, it was already laid out for me, and I was coached and pushed alongside all of my friends and colleagues being encouraged by them each and everyday.

I found a place that I did not dread going to. I actually sat in anticipation all day waiting till my evening class.

When my husband and I started our gym in 2009, we wanted every one of our clients to find that same love of fitness that we had; and low and behold we did!

We had an entire community that not only loved to workout, but where encouraging and inspiring others around them to do the same, and getting in shape was just an added bonus!

When I sit down with my clients when we meet, one of the questions I ask a lot of them is what do you love about working out and what do you hate?

So I ask you today what do you LOVE about working out that would make you never want to stop….

and what do you dislike that makes you always want to quit?

Answer in the comments below can’t wait to hear from you all!

Fit Chic

Feeling the “Love” and Spreading It….

Thanks for spreading the LOVE CFSF!

Over the past two years that my husband Chris and I owned our gym, we realized the importance of loving what you do. Not only the importance it had on us, but the importance it had on our members too!

When I was stuck at a job that I was not passionate about, I lacked the “love” because I wasn’t utilizing my talents, and my heart was just not in it.

When I found my true path at CrossFit Sioux Falls (our gym), I began to see the true meaning of “loving” what you do, and making others around you love it too! Chris and I were so devoted to CrossFit because it had changed our lives, and we wanted everyone else to feel as so.

And sure enough it worked! The “Love” began to spread! Now not only were people loving there results, loving their workouts, they were loving themselves and their community!

Chris and I loved each and every member, and in return they found love for themselves and were able to share that love with new members and fellow members around them! When workouts were hard we would pour on the “love” and they would conquer through. When problems arose in their personal lives, the “love” from CrossFit Sioux Falls got them through it. We realized that so many of us get beaten down from our jobs, relatives, and people around us, and what we really needed was “love”.

When you have a community that loves you for you, it is amazing how great you feel to be a part of it! I remember when we sold our gym, the most touching words from all of our members were “you made us feel like we were the only ones in the gym, and you can really tell how much you “love” what you do!”

You only live life once and when you love what you do you are able to affect the lives of many because of your passion for it! So don’t be afraid to share the love, you will be amazed at the people you will touch and be touched by!

Fit Chic

Fighting the Good Fight

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.” – Theodore Roosevelt

Everyday we step into the gym, not knowing what we will put our bodies through, not knowing how we will feel through-out the workout, but knowing there is no better feeling then lying in a puddle of your own sweat proving to ourselves yet again we conquered another infamous WORKOUT!

Fight hard for what you want and get results!

Conquering our Fears is what builds character and takes us to the next level! Even if you might fail sometimes, it is better to say you tried then to say you were to afraid of defeat! Lets face it we will not always PR (beat personal records), or have the best workout, but we will fight the good fight to become better! We will challenge ourselves each workout to become better.

Even if it does not meet our expectations every time, we will keep proving to ourselves and others that we are stronger mentally and physically just by working out and pushing ourselves to be better.

Lets keep fighting, challenging ourselves, and improving at all times!!! By doing this you will achieve your goals and gain success!

What fear do you want to overcome in order to “fight the good fight”?

Post in the comments below.

Fit Chic

Do You Have What It Takes To Be A Fit Chic?

Attn: All Fit Chics,

Are you tired of the same routine, not getting the results you want, or just want a kick butt workout? Well here is your chance!

Starting Tuesday February 8th @ 10am we will be starting personal group training classes.

These classes are geared to women of all ages and fitness levels.

The classes will last no longer than one hour ( which includes a warm-up, stretching, workout, and cool down).

This is the best of both worlds; you get to workout with friends and also get the coaching from a professional!

The workouts will be fun, and different everytime you come!

Email me at to rsvp or any additional questions that you may have.

Also please email me a list of your schedule availability, as we are going to be adding more class times and locations.

Can’t wait to see you all there!

Put the “I” in Intensity….

Chris is putting the “I” in Intensity!

Wikepidia’s definition of Intensity is: the quality or state of being intense; especially : extreme degree of strength, force, energy, or feeling.

So what exactly does this mean…. and how the heck do we get there?

I have been in the fitness industry for over 10 years, and have pretty much done every type of fitness activity you can do, but the one thing I lacked was “Intensity”.

I could stay on an elliptical from sunrise to sunset, but I was not seeing physical or mental gains. I was lacking the big “I” and it was keeping me from all of my fitness goals.

When I first discovered CrossFit, I was pretty skeptical. First off, no workout typically lasted longer than 30 minutes and was spending 3 hours in the gym. Secondly there was “heavy” weights and I did not want to get “big”, and last I was satisfied with my routine and not willing to step out of my comfort zone.

I wanted to lose some weight for my wedding, so I decided to give it a try. Low and behold not only did I drop those last 5lbs I wanted, I was loving the way I was feeling! I decided since it had worked so well for my wedding that I would keep on with the program, and see if it could lead to anymore results.

Not only did it lead to results, it CHANGED MY LIFE!

I started understanding the word intensity and the results showed. I no longer had to be on an elliptical for 2 hrs, if I could be much more intense in 10 minutes.

I made a choice that every WOD (workout of the day), that I encountered I would take on full force and be the most “intense” that I could be.

Some days I did walk away feeling defeated: “I could have pushed harder”, “I shouldn’t have dropped the weight”, “I should have run faster”, but at the end of the day I was still performing with intensity!

My body has now completely been transformed and I no longer look at the scale, calories, or body fat. I focus on the big “I” and all my results seem to fall right in to place.

It has been very interesting these last 3 weeks, I have recently relocated from South Dakota to my home town of Los Angeles. I am now working out mostly on my own. I was SO afraid that I wouldn’t push myself to the degree that I did with my fellow Crossfitters standing by….

but that is not the case… I was shocked at the amazing things you can achieve when you rely on your mental push and your intensity. I have PR’d on my back squat by 25lbs, I have made myself do workouts that I don’t want to do, I completed one of the most hellish workouts in CrossFit and took 5 minutes off my previous time.

All because I put the “I” in intensity! So I challenge you to find your “I” and push it to the next level. The results will amaze you!

Fit Chic

What Does Your Perfect Day Consist Of?

Here is a picture of my husbands “Perfect Day”

Many of us get into our routines in our daily lives, so much that we forget what truly makes us happy! I have had made it a priority this past year to use the gifts that I have been given and really do what makes me happy!

I bet if you take a poll and ask people what their perfect day consists of, or what truly makes them happy? Over 50% would not be able to answer right off the bat. We let work, family, and “things” get in the way of finding “true” happiness.

So I have now started asking my clients, “If you had Groundhog Day every single day What would your day look like”?

Here is mine: I would start out with a morning workout, eat breakfast, go to Coffee with my hubby and sit outside; relax and read. I would train my clients. Then I would go for a run or hike and take in all the beautiful scenery with my mom! I would pick up my sister from school and take her some place she enjoys. Then for the evening I would (try to fit another workout LOL), cook a delicious dinner, and go out for “Date Night” with my Husband.

It is not over the top. It is actually very simple, but makes me happy and excited! When I am frustrated or having a bad day I envision this and it puts a smile on my face!

I challenge each and every one of you to write down your “Perfect Day” in the comments and on a piece of paper for yourself!

Keep this in your wallet, car, or someplace that you will always see it! This will change and evolve just like we do, so make updates as needed!

Live your “Perfect Day” and see how happy you can truly be!

Fit Chic

I Guess This is as Good as it is Going to Get!

Through my many years of training, I have heard and seen it all from : “I am just big-boned”, “I naturally have big legs”, “I guess this is just as good as it is going to get”, and so on and so forth. I too, felt like this… from high school on I have always felt this way. I had tried every diet imaginable and I do mean imaginable!

I would go months on end without eating a gram of fat, I tried every diet known to man, and the more I tried the more frustrated I became and the bigger I got!

I was 22 years old, working out 3 to 4 hours a day. I would literally spend 2 hours on the elliptical, then go to some form of group exercise class. The more I did the less I lost. My diet pretty much followed the same. I was  on the “Coffee Bean” processed food diet. I would drink coffee all day and eat rice cakes, sugar-free anything and could not lose a pound! I always felt sick and bloated with no idea why….

When I was 21, I found out I was “gluten intolerant“. I had no idea what that meant, and when given the list of foods to avoid, my diet would now be starvation! Everything I had been eating had some form of wheat, flour, or gluten, and now I did not know what to do.

I started to make changes to my diet and slowly but surely my body started to change. Not only was my body changing but I was feeling better all around. I was sleeping better, had more energy throughout the day, and I was even getter better grades in my college courses.

When I was 25 I was getting married, and like every bride I wanted to lose those last five lbs to look perfect in my dress! My husband Chris had been following this website called “CrossFit” and he was seeing tremendous results so I thought why not give it a try! Low and Behold on my wedding day I had dropped the five lbs I had been holding on to and felt great on my Big Day! I figured if it had worked for my wedding, why not keep on with it and see where it will lead…..

Well now as of 2012, my results have been life changing! I am in the best shape of my life! I am eating more than I ever have, and I am the thinnest I have ever been (by maintaining a Paleo Lifestyle). So it is a myth…. We are not born “big-boned”, we can restructure our bodies, and we do not have to starve ourselves to make it happen! Here is a picture of me before and after…..

This is me Before….
After… what a difference diet and CrossFit makes!

What steps and changes are you going to make to conquer your goals?  ….. comment below…..

Fit Chic

This is the First Day of the Rest of Your Life….

Flying Over Los Angeles

My husband and I have just sold our gym in Sioux Falls, SD where we have lived for 2 years and moved back to Los Angeles where we grew up. As I was flying on the airplane descending into Los Angeles I thought to myself….this is the first day of the rest of my life!

So let me define what this means to me.

When we started our gym 2 years ago, I was  a person that was scared to live. I didn’t want to make a move in fear that I would not do the right thing, when in reality, I wasn’t going anywhere at all by living like this.

I started to slowly step out of my little box and take myself out of my comfort zone. If I was going to be an example to my clients, I had to be the best I could be. The more I started to grow the more I wanted to grow. The fear subsided and I was looking at the world in a new light. I was no longer in fear, I was in control. My workouts became more intense and I got stronger physically, mentally and emotionally. I wanted to explore more out of my comfort zone.  Consequently, the more I did the more I accomplished and the more confident I became.

January 10th, 2011 was the first day of the rest of my life because I am actually living life. I feel that the world is at my fingertips and I can accomplish anything with the right mind set and hard work! So, I challenge you to live your life to the fullest, step out of your comfort zone in your gym, your job, and your life and live the first day of the rest of your life!

Fit Chic