Prototype Blog

Where does your comfort zone lie?

I’m sure you have heard the phrase “get outside your comfort zone” before, right?!
You may have even heard it at CFP because we encourage GROWTH. It is one of our core values after all : )
Many of us avoid doing the things that scare us or challenge us because of fear. The important thing to remember is that doing these things is the only way to truly grow.
We talked last week about building habits. Those habits could be built around doing smaller, objective things that slowly get you more and more outside your comfort zone.
That thing that really scares you could be public speaking (which A LOT of people are scared to do). So, the smaller habits would be to start giving a speech in front of the mirror or to a few friends. As you build your confidence, it will get easier AND your comfort zone will start to expand!
So our question to you is What are a few things you are doing each day to get outside your comfort zone?

Here are some examples if you are struggling:

  • Going to the gym without your gym buddy who makes you go
  • Trying that Rx workout that you know you can do but are scared to try
  • Go to a different class time if you can’t make the regular time you come
  • Try doing that handstand hold against the wall

Let us know and email me directly at if you need help!

Prototype Blog

Thriving Vs. Surviving: Battling your Mindset

Everyone has those days where you just don’t have it. You’re halfway through a workout and you feel sluggish, overly fatigued, weak and you want to just quit. When we feel this way, we tend to forget the reasons why. Maybe you stayed up late to watch the playoff game the night before, you had a long stressful week, your routine was thrown off by life’s unpredictable nature or maybe you’re just tired.
When these moments happen, we might start to think we are regressing or not improving and we create this negative self-talk. We all have experienced it! There are days where you feel unstoppable and there are days where you feel run down and you’re not going to ever reach your fitness goals.
Even athletes at the top of their game have off nights where they might miss every shot or strike out 4 times at the plate. These events can make you feel pretty down on yourself. However, if you recognize that this is part of life and the journey that you are on, it’s much easier to embrace it. You need to realize life will move on, things will get better and just like hitting that perfect golf shot, it only takes one small moment or win to bring you back into that positive mindset.
A phrase that I like to use to describe this battle is “thriving vs. surviving”. At the end of the day you have a decision to make, will you give it your best no matter how you feel and push through the fog in your head or will you let it beat you down and muddle through it? Thriving when things are hard allows you to level up in life. Going through the motions and going through life’s everyday struggles as if they’ve beaten you down is no way to live.
You can compare this concept to your workouts at Prototype. Have you ever felt like you wanted to quit and stop? Have you wanted to work at a certain intensity and you gave up? The rest of your workout probably turned into a steady pace and you just survived through the time cap or until the clock ran out.
We all have those days where we want to quit and want to give up. We all have those days where our legs burn and we want to put the bar down when we only have 3 thrusters left to go. We all have those days where our brains won’t shut off and it keeps telling you to slow down. My challenge to YOU, (yes, YOU!), is to push through! The next time you’re in a scenario like this I want you to win the battle with your mind and THRIVE! Push yourself past that point where you think you have to quit but you know you can go.
All it takes is one small moment or win to bring you back into that positive mindset. I’ll leave you with one of my favorite quotes: “Tough times never last but tough people do.”

Prototype Blog

Stopping is easy, starting is not

By: Mike Collette (Head Coach and Owner of CrossFit Prototype)

     As the weather picks up and the season starts to shift towards the warmer weather, we are all more apt to skip workouts for dinner and drinks with friends. Life can get busy and other social/fun events can take precedence. I get it. I am human just like you are! However, did you know a recent study showed that less than 1 hr of weekly resistance exercise is associated with 29% lower risk of development of Metabolic Syndrome (Mayo Clinic; see the full article here!)?
     I mention the study to remind you that it doesn’t take much to continue to make a healthy and positive impact on your health. In the health and fitness industry, we like to call this the Minimum Effective Dose (MED for short). MED is simply the smallest dose that will produce a desired outcome. For example, water boils at 100°C at standard air pressure. Water is not “more boiled” if you add more heat. Remember, you can get results and health benefits by keeping some consistency in your routine if your schedule becomes hectic. We shouldn’t go from “100 to 0” ever.
     With all that said, stopping or discontinuing your workout routine with a fitness instructor for any reason is easy to do. It’s easy to tell yourself that you will workout tomorrow or that you will meet with a nutritional consultant next week. The reality is you are only procrastinating when you could be training and doing yourself some good! What is challenging is getting started or restarting after you have discontinued your good habits. If you take anything from this, remember this: just keep going, anything is better than nothing and remember, it’s always harder to start than it is to stop!
     If you find that you’re one of those people that stop easily or struggle with being held accountable, our fitness gym can help with that! After all, that’s the number one reason why people hire us as their personal trainers. Fill out the form below for more information on how you can get connected with a fitness coach today!
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