Category: Inspiration

Instead of Giving Something Up Try Adding Something In ….

Looks like this guy is adding more sleep to his mix

With today being Ash Wednesday or the first day of Lent….. Everyone is talking about what they are giving up for the next 7 weeks until Easter arrives.

Ever since  I was 8 years old I have given up something for Lent. Most years it was sugar, diet soda, processed foods, etc…. but last year I tried a new angle; instead of giving something up I was going to add something in.

I started with doing one act of kindness a day, and meditating for 15 minutes by myself sometime throughout the day (for those of you who know me 15 minutes to me is like 2 hours to most), but I figured it was a good start.

The first few days (like any new routine) were difficult, but then I began to look forward to doing something nice for someone else, like most charitable acts I think they make you feel better than the actual act itself.

I was starting the day off with a clear focus from the meditation, and didn’t feel so scatter brained either.

Before I knew it the 7 weeks were up, and I was actually sad to have Easter arrive. I kept with the two for a few weeks, but since there was no accountability I lost sight of the goal and it dissipated out of my life.

So this year I am really looking forward to adding something and making it stick! I am committing to a half hour of meditation and focus, and adding new daily goals to hit and stick with each day.

So fellow Fit Chics and Fit Studs what are you going to add in your life to make it better?

Answer in the comments below:

Fit Chic

Having Friends Keep You Accountable…

A Big Thanks to Amazing friends that helped keep me accountable day in and day out!

We all get very excited and motivated when we start a new workout regime, a new job, or recreational activity. We come in with the mindset to give 100 percent , with nothing getiing in your way.

Then as time wears on you begin to get into a routine, the newness begins to slip away, and you need to find motivation from other avenues.

So this is when you turn to your friends for help to keep you pushing ahead.

We had a former client contact us recently. She was stuck, and lacked the motivation and will to forge ahead. She needed resources, but didn’t have the foggiest idea on who to turn to.

My husband suggested she use her close friends at the gym. He knew that she was not the only one in this same predicament and they could all use each other for accountability.

He told her to start a 30 day challenge: push each other through workouts, set times to workout together, keep a food journal and share it with the group. They would call or email each other when good and bad things were pushing and prohibiting them from their goals.

Our client really liked the idea, and by the end of the day she had a group that needed and wanted this just as much as she did.

It was really starting to work, they had great communication, and now the pressure was no longer about finding a new motivation or pushing through the mental block. It was about keeping an obligation to a friend.

When they didn’t want to wake up early to work out , they knew 5 other people would be there waiting for them. When pizza sounded a lot more appealing than salad, their friends would not eat the pizza so they didn’t have to either. It’s the “if my friends can do it, I can do it” mind-set!

A week into the challenge other people saw what they were doing and took a huge interest in this as well, and by weeks end 5 went to 35.

When you are doubting yourself, or think that you can’t push through; rely on the friendships around you to get you over the hump. Lets face it, it’s a lot easier when you have your closest friends supporting you. Then you don’t feel like you are doing it all on your own!

You guys are doing a great job (you know who you are), keep up the hard work and it will continue to pay off!

Fit Chic

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