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Prototype of the Month

Prototype of the Month: Amy Quinlan

Share your CrossFit Prototype experience and fitness journey

I was always very active growing up, riding my bike everywhere and playing soccer from 5 years old through college.  I realized as an adult I never prioritized working out – I was only motivated to work out to lose weight and get fit for a special trip or the summer.  I never stuck to any workout routine for a long period of time.  I tried running outside, I tried running inside with a treadmill with a TV!, I tried P90x, but I would not stick with anything.  I realized that the reason I loved being so active as a child was because I was part of a team with a coach and it was fun too!  That was the missing piece for me.  It wasn’t until I started doing Heather Clancy’s bootcamp on Saturday mornings that I realized I needed programming with variety, a coach to help motivate me and to have fun!  So my crossfit journey started about 3 years ago when I was asking Heather about her Crossfit gym as I needed to find a gym that had 5am classes because of my work schedule.  She went with me for the first couple months and then I was hooked!  The 5am crew and Jon were so welcoming and positive.  After a while I realized I was not a morning person so I would just go to different class times and as a result I met a bunch of new people.  Then fast forward to Quarantine times – I was able to work from home for the first time and really embraced all that Prototype had to offer during this difficult time.  I am so impressed with Mike and the team’s ability to quickly adapt and offer so many different programs for all fitness and interest levels.  Over the past 4 months I have become a daily Thriver, participated in the Quarantine games with my son Jack, joined the ENDURE program to add running into my life, joined the 21 day fitness challenge, participate in Sunday mobility and Nutrition counseling with Leah and my son does 1:1 training with Steve.  It’s been quite the journey these last 4 months but I feel so much better, not only fitter but healthier all around.  I  love being part of this great Prototype community.  Everyone brings such great positive energy and that starts from the top with Mike and all the coaches.  I can’t say enough great things about my experience at Prototype!

What is your favorite part about being at CFP? 

Of course the people!  Everyone is always cheering each other on and I love how all the coaches make it a point to get to know everyone. 

What are your hobbies and activities?

Some of my favorite things to do are spending time with my family (although my kids are teenagers and don’t really love spending time with me anymore lol), hiking with my college girlfriends and our daughters, gardening and hanging out with friends.  I also love watching my kids play sports and traveling.

How has (if it has) CFP helped you outside the gym (in sports etc)?  

Prototype has helped me prioritize myself – I would never make time for fitness and now that I have I am so happy and see it helping me with my stress level.  I feel overall better mentally and physically.  I also love being a role model to my children to show them how important fitness is to have in their life.  My son tended to lay around if he wasn’t playing a sport and then would injure himself as soon as he would go back to playing.  Now having him do personal training and getting stronger he is “slowly” starting to appreciate exercise and how it makes you feel as much as I do.  

What are you continuing fitness goals to this point?  

My fitness goals are to keep showing up!  Even when I am hurt the coaches will always find modifications.  One of my goals is to succeed at double unders and when we are back in the gym I want to work on my weightlifting technique and lifting heavier.  I tend to not push myself when it comes to weightlifting so I want to get out of my comfort zone more.

What is your favorite quote? 

“Giving up is the only sure way to fail”

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Blog Prototype Blog

Your new gym: What does it look like?

After this current pandemic, many people are finding themselves in one of four situations;

  1. You have concerns about returning to your previous gym due to safety concerns.
  2. You haven’t been exercising and this pandemic has shown you how important it is to start to make your health and fitness a priority.
  3. You’ve been exercising differently than you previously had (maybe virtual classes or training) and you want to do that going forward.
  4. Nothing has changed. (least likely scenario!)

I’ve owned my gym since 2012 and have been in the personal training and coaching field for over 10 years. There’s a lot of different gyms out there. I’m going to do my best to explain the 3 most common options there are with the intent of helping you gain insight into the upsides and downsides.

Don’t worry, this isn’t going to be me telling you why our gym is the best and everyone should go there. It’s not for everyone, nor do we want everyone.

Here are 3 types of gym options/memberships;

  1. Big Access Gyms
    Think Planet Fitness, Gold’s Gym, YMCA, or similar. These gyms have low ($10-40/mon) “access” fees. They usually involve a lengthy contract and offer very little help once you join. There are endless rows of cardio equipment and plenty of free weights and machines. Some of these gyms may include large group classes of 20+ members. If low cost and little direction is your “thing”; this may be a good fit for you. That’s not a bad thing, however, this style of gym is usually best suited for a very motivated gym-goer who doesn’t require much oversight, help, or accountability. Remember, there is evidence and studies out there that can confirm that people with this style of gym membership go less than once per week and 25% of these people attend less than once per month. Another bright side, if you’re a person who exercises regularly, your membership is being subsidized by another ten people who don’t.
  2. “Boot Camps”
    Here is where businesses like Orange Theory, Burn Boot Camp, Fit Body Boot Camp would fall in. These gyms will have a higher price point than Big Access Gyms ($99-199/mon). They almost always have an initial offer of 2-4 weeks free, to help get you in the door.

The biggest complaint I hear from people that leave these kinds of places is the classes are too large or there is not enough individual attention towards the member’s needs and goals. Getting started at these facilities is a relatively simple process and once you’ve joined, you can start jumping into classes immediately.

The main surprise here, in my opinion, is that short of selling their branded supplements, most of these places do not offer any kind of individualized nutrition coaching program.

All in all, these kinds of gyms are super popular and do a good job motivating people to make a change.

  1. The “Wellness” Center- There is a growing trend in fitness to collaborate with other health and fitness professionals in effort to offer more to their clientele. At facilities like these, you may see personal trainers, massage therapists, chiropractors, physical therapists, nutrition coaches, fitness coaches, specialized coaches, and others all working together as a team, to best meet the client’s needs.

At these facilities (like ours), memberships usually start with a conversation. We need to start with a conversation to learn the client’s needs and goals first. From that discussion, we prescribe options for the best way to reach their goals. This may include one on one personal training, individualized nutrition coaching and/or some group classes.

If injuries are a concern, or the client is recovering from a surgery, membership options may include treatment with a doctor or massage therapist.

The benefits of a set up like this, is that it allows the client to work with a team, so that the professionals can discuss potential pitfalls and keep open communication to best meet the needs of the individual client. Most clients appreciate the ability to have much of their healthcare needs under one roof and convenient for them in regards to travel.

Facilities like these would likely have monthly rates starting at approximately $150 and going up to $1000+ if they include personal training, nutrition, or other programs. For some, this just doesn’t fit into their budget however, for those that need it, the recommendation for what is best for that individual will still be transparent.

Depending on the individual and their specific needs, each of these 3 options can be beneficial. The truth is that none of these options work if you cannot show up consistently. The best facilities in the world, with all the top professionals and equipment, don’t matter if you’re not willing to show up.

So what does your gym look like when you return? Are you changing things up? Are you going to go back to your new routine? Let me know, happy to help further!

Categories
Prototype Blog

Client Story: Amy Costello

??Client Story! ??


Sometimes in life, we prioritize other things than our health and fitness (like our family or even a new puppy!), but Mindset is EVERYTHING and after a year-long break Amy is back and crushing it more than ever by staying focused on her goals, prioritizing her health, nutrition, fitness, and self-care. 
In a few short weeks of being back with us, Amy has lost a total of 10lbs!! Amy has shared that her energy has “skyrocketed”, her confidence has boosted and that reaching her goals has only motivated her to push harder! 
When asked what helps keep her motivated Amy responded with… 
“I feel so good mentally and physically, Not only are the staff so amazing but the community is so comfortable! I feel that crushing my goals makes me even more motivated! ” – Amy Costello 
We couldn’t be happier in being the guides to help Amy with her goals and continue to motivate her to crush it! We’re proud of you & Keep up the good work Amy!
#CFPFamily #crossfitprototype #memberappreciation

Categories
Prototype Blog

Prototype Open 19.5 Breakdown


Check out the FNL Footage below!
https://gopro.com/v/eQeJ9J5QZLMb8
The 2019 Prototype Open has officially come to a close! We had over 120 of our amazing members signed up and competing on two teams. The teams are Baby Got Black (#BabyGotBlack) led by 2018 Community Member of the Year Dr. Annie Powell and team Abominable Snow Monsters of the North (#TeamAbominable) led by 2018 Community Member of the Year Col. Brent French.
Week 5 (19.5) is officially in the books and it was what everyone thought it was going to be… Thrusters and Pull-ups (chest to bar that is!). You had 20 minutes to complete:
33-27-21-15-9
Thrusters (95/65lb)
Chest to bar pull ups


Let me tell you it was tough and I’m still sore as all hell! After the workout was announced Thursday night, we had our Prototype Open captains go head to head (Dr. Annie Powell from #BabyGotBlack took on Col. Brent French from #TeamAbominable) along with two of other amazing members, Marissa Papazian from #BabyGotBlack and “Crazy” Bill Arneth from #TeamAbominable. It was the #BattleOfTheSexes and it was a battle back and forth! At the end, it was a split decision! Both teams took home 8 additional points (total) for their teams!


We saw some amazing performances this past week and we want to highlight some of these individuals and give you a scoring update after week 5:


This workout was a deep burn! Shout out to all of those who got it in and made it happen! Way to step outside your comfort zone! This was our annual final open WOD, Friday Night Lights and it was a great way to cap off an incredible Prototype Open!
We are so proud of all of you who participated this year and to all of those who judged, hung out and made FNL a possibility! Thank you to the #CFPTeam, including my bro Jon Collette for running a solid event!
Below are your Top 10 scores for the Women and Top 10 scores for the Men for 19.5 (3 additional points are added for these athletes):


Congrats to the top performing scores for 19.5, way to go everyone! Below are those individuals who earned PASSION POINTS for their respective teams! This week was a tough workout and we saw some amazing performances and many stepping outside their comfort zone. Shout out to the individuals below for earning these awards and getting an additional 5 points for their team!

  1. Spirit of the Week: Kevin Cruz (#TeamAbominable)
  2. Hardest Worker: Peter Russo (#TeamAbominable)
  3. Top Performer: Rebecca Welch (#BabyGotBlack)

After these 5 weeks…. #TeamAbominable has secured The 2019 Prototype Open with a 28 point victory! We all thought #BabyGotBlack had a chance of making a come back however #TeamAbominable prevailed and got it done!
Congratulations to all of the Athletes who competed! YOU TEAM NAME WILL BE ON THE PROTOTYPE OPEN CUP SOON!!!!!
Until the next #PrototypeOpen CFP, great work everyone!
To see the complete full scoring and breakdown, click the link here!

Categories
Prototype Blog

Prototype Open 19.3 Breakdown


 
The 2019 Prototype Open is here and better than ever! We have over 120 of our amazing members signed up and competing on two teams. The teams are Baby Got Black (#BabyGotBlack) led by 2018 Community Member of the Year Dr. Annie Powell and team Abominable Snow Monsters of the North (#TeamAbominable) led by 2018 Community Member of the Year Col. Brent French.
Week 3 (19.3) is officially in the books and it was one of the toughest yet! In a 10 min cap you had to complete 200ft of Overhead DB walking lunges (50/35lb), 50 Dumbell Step ups (24/2oin) (50/35lb), 50 strict HSPU, 200ft Handstand Walk… WOW! After the workout was announced Thursday night, two of our athletes went head to head and it was a ton of fun to watch! This was round 3 of Coach Caitlin of #TeamAbominable and Coach Ben of team #BabyGotBlack. Caitlin bested Ben in the head to head earning her an additional 5 points. Ben being the runner up earned his team an additional 3 points!


We saw some amazing performances this past week and we want highlight some of these individuals and give you a scoring update after week 3:


This workout was tough to say the least! Shout out to all of those who got it in and made it happen! Way to step outside your comfort zone! We even saw a few people do a retest an drastically improve their scores!
Below are your Top 10 scores for the Women and Top 5 scores for the Men for 19.3 (3 additional points are added for these athletes):


Congrats to the top performing scores for 19.3, way to go everyone! Below are those individuals who earned PASSION POINTS for their respective teams! This week was a tough workout and we saw some amazing performances and many stepping outside their comfort zone. Shout out to the individuals below for earning these awards and getting an additional 5 points for their team!

  1. Spirit of the Week: Lillian Rich (#TeamAbominable)
  2. Hardest Worker: Jack Levy(#TeamAbominable)
  3. Top Performer: Garret St. Onge (#TeamAbominable)

With all of that said, the score after week 3 was a beat down by #TeamAbmoniable! Team Abominable leads by 41 points going into Week 4. There are 2 more workouts left, can #BabyGotBlack come back from this?! The final scoring from Week 3 is below along with the link to the spreadsheet where you can see the full breakdown. Before taking a look at this, please take note of the reminders below:

  1. Wear your Team shirts on Fridays OR when you are completing the Open workout that week!
  2. Make sure to leave your score sheet in the folder at the desk after completing the workout!
  3. Don’t forget to log your score as well in WODIFY as we may retest these workouts down the road!
  4. Scores need to be submitted each week before 8pm ET on Monday into the Games.CrossFit.com site!
  5. Share your accomplishments and pictures on Facebook and Instagram and don’t forget your team # (#BabyGotBlack or #TeamAbominable) and TAG US! @crossfitprototype #PrototypeOpen #CrossFitPrototype

Here is the link to see the full scoring and breakdown for the week!

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Prototype of the Month

Prototype of the Month: Rose Seibold

 
1. Share your CrossFit Prototype experience and fitness journey.
I walked into CFP the day after my 28th birthday in 2015. I had been at a different box since 2011 and was starting to lose interest in CrossFit and steam for working out in general. My good friend Marc Mespelli knew of my frustrations, and had been bugging me for months to come try out a class at CFP. My first WOD at CFP consisted of 5 RFT of rowing, burpees, and wall balls and I thought I might die. Thankfully with a little (or a lot) of encouragement from Brian, I came back to WOD another day (TM Peg?). Since then, I have had the opportunity to work with many of the coaches at CFP in different areas of fitness and found my true passion – weightlifting- thanks to Ben and Joe! I truly could not imagine my life now without it, and I look forward to coming to the gym 4xs a week!


2. What is your favorite part about being at CFP? 
The best part about CFP are the people! No matter what time of day I walk into the gym, I am always greeted by a friendly face or have the opportunity to introduce myself to a new one. I feel blessed to be a part of such an outstanding community as well as have been able to build some invaluable friendships. CFP is the family I never knew I was missing.?


3. What are your hobbies and activities?
My hobbies and activities outside of the gym include traveling everywhere and anywhere I can, photography, hiking, good food and drink, reading, writing, spending time with my family, and discovering new places around New England!


4. How has (if it has) CFP helped you outside of the gym (in sports etc)?
CFP has helped me build confidence in myself, provided me with support and structure to hold myself accountable, and reassured me that hard work pays off!


5. What are your continuing fitness goals to this point?
At this point, my health and wellness goals include losing another 20lbs to drop a weight class, continue to build strength and muscle, and to remain injury free! I also have a goal of getting 200# over my head and plan to participate in another Olympic weightlifting meet in October!


6. Favorite quote? 
I have two mantras that keep me motivated regardless of where I am at in my health and wellness journey. The first one is, “start where you are, use what you have, do what you can”. The second one is, “small changes, big results”.

Categories
Prototype Blog

Prototype Open WOD 18.5 Recap and Analysis

CrossFit Open WOD 18.5 is in the books and here is our week 5 analysis and recap!

What an amazing CrossFit Open and Prototype Open it has been! As we all knew, a repeat CrossFit Open WOD was bound to show up and The Dave Castro did not disappoint when he offered up 3 CrossFit Open WOD’s that WE got to choose from! Every week, Dave has challenged the CrossFit community with something new and different. Whether it was an exercise that had not been tested in the CrossFit open in the past or totally surprising the community with multiple workouts, this Open was pretty awesome! The workout that the community chose was a workout that has now been tested 3 times in CrossFit Open history. The workout was a repeat of 11.5 which was also retested as 12.5 and now 18.5. The workout was a 7 min AMRAP of a ladder of repetitions going up by 3 of Thrusters (100lb/65lb) and Chest to bar pull ups. Two grueling exercises that challenge you both physically and mentally!

After the announcement on Thursday night, we had several athletes come out and give it their all! Big shout out to #BeardedBlueDragons team member Caitlin Pond for showing up every Thursday night to perform the workout right after the announcement. This not only challenges your physical capacity without being able to physically prepare as well for the workout but you are forced to create a mental strategy with very limited time. Our hats off to you Caitlin, great work!

18.5 did not disappoint and we had a tremendous showing for our Friday Night Lights event that went off without a hitch! We had over 70 athletes show up to perform the workout throughout the night and give it their all! #KeepinItTeal pulled it together and claimed the majority of the top 10 performances helping to close the lead the #BeardedBlueDragons had on them.

The difference maker this week was the Dragons stepping up their game and having almost every athlete complete the workout to give them a slight edge in points over Teal. The nail in the coffin for Teal however came at the hand of Dragons team members Rachel Sibley and Jack Levy earning this weeks most spirit and top performer awards earning them 5 points each.

To that end, the winner of the 2018 Prototype Open is #BeardedBlueDragons with a final score of 542 with #KeepinItTeal coming in a close second place with a score of 516.

A HUGE shout out to the top 10 performers in both the men’s and women’s divisions (see below) and also BIG shout out to this weeks Most Spirit, Hardest worker and Top performer award winners! There were several nominations for each category this week and it was not an easy decision (we like it that way!). Also, we really would like to thank all of the athletes who participated in the 2018 Prototype Open and all the judges and volunteers who helped make our Friday Night Lights event a success, THANK YOU!!!!

The 2018 CrossFit Open/Prototype Open has come to an end. That doesn’t mean that your fitness motivation should stop! These 5 weeks have been not only a great test of your fitness but a ton of fun and team building for the CFP community! We will be having some more in house fun events coming soon!

Our next event will be our WOMEN, WOD AND WINE event which will be on Friday April 27th (time TBA) and our 5th annual Scavenger Hunt will be on Saturday May 19th (Details to come).

We would love to hear from you CFP! Share your experience with us about the Prototype Open! We would love your feedback (both positive and constructive) to help us collectively serve you all better!

Here’s to next year; set some goals; talk with your coaches; work hard and continue to inspire others everyday!
Top Performer
Jack Levy
Hardest worker
Keivan Russo
Most spirit
Rachel Sibley
18.5 Men
18.5 Women
Mike Collette
Caitlin Pond
Jack Levy
Marissa Papazian
Garret St. Onge
Abby French
Russel Schwartz
Liz Mason
Dave Marcus
Amy Castoldi
Mark Higgins
Danielle Ward
Bill Cooper
Lisa Zancewicz
Marty Ferguson
Erin Burton
Tim Welch
Nicole Moore
Rob Dorretti
Jen Gries
Team Name
18.1
18.2
18.2A
18.3
18.4
18.5
Total Points
#BeardedBlue Dragons
102
84
84
86
94
92
542
#KeepinItTeal
79
86
93
92
84
82
516

Categories
Prototype Blog

Prototype Open Week 1 Recap

18.1 is in the books and here is our Week 1 the 2018 #PrototypeOpen!
5am crew on Friday morning of 18.1 representing!
We had some late additions and sign ups this year for the Open which led to an big swing and opportunity for team leaders Lisa and Peg to add some great team members to their team! Late additions included Meg Rohloff, Keivan Russo and Coaches Bethany and G-man for team #KeepinItTeal while team #BeardedBlueDragons added Rick Lucier, Andrew Smith, Jack Levy, Pete Russo, Jay Chung, Tony Potenti and with the come back of the year, Carissa Couture rounding it out. However, the biggest surprise of them all, mustache aficionado T.J Allard sign up for the Open! After the announcement and just when you think he is picked up by team #BeardedBlueDragons, Peg and #KeepinItTeal swoop in for the steel! Remember, only team captains can claim free agents : ) Big win for #KeepinItTeal and we will see how the late additions to both teams will help them throughout the weeks!
After Week 1, #BeardedBlueDragons came out strong and are off to a great start! With the boost from the Top Performer award for Week 1 going to the young stud Tim Welch and Most Spirit award going to Brent French (5 additional points a piece), this gave them the edge. As the weeks progress, the teams will see that completion of the workout and submission of scores will be a determining factor to who comes out on top. Remember, for completing the workout you will earn 1 point for your team. If you do not perform the workout, you contribute no points to your team and as famously said by the Principal in Billy Madison “I award you no points , and may God have mercy on your soul”.
Week 1:
#BeardedBlueDragons- 100 points
#KeepinItTeal- 79 points
Top 10 Men:
  1. Mike Collette-354 reps
  2. Garret St. Onge-326 reps
  3. Tim Welch- 323 reps
  4. Bill Cooper-292 reps
  5. Mark DiRienzo-288 reps
  6. Dennis Paoloni-277 reps
  7. Gerald Maunsell-272 reps
  8. Dave Marcus-271 reps
  9. Mo Ahmed-271 reps
  10. Jon Collette/Brent French-267 reps
Top 10 Women:
  1. Liz Mason-261 reps
  2. Caitlin Pond-258 reps
  3. Marissa Papazian-249 reps
  4. Amy Castoldi-244 reps
  5. Lisa Zancewicz-240 reps
  6. Kim Cooper-229 reps
  7. Danielle Ward-219 reps
  8. Buffy Buradagunta-218 reps
  9. Nicole Moore- 218 reps
  10. Annie Powell-217 reps
Most Spirit– Brent French (#BeardedBlueDragons)
Hardest Worker-Justin Hall (#KeepinItTeal)
Top Performer-Tim Welch (#BeardedBlueDragons)
This is shaping up to be a great 5 weeks of Open workouts, who do you have in Week 2? Will team #KeepinItTeal come back with an epic Week 2 performance and step up to claim more award points?
Click the link below to see the official score sheet!
SCORESHEET LINK
Check out below how the scoring works and the link to team point totals!
Points
SCORING
1
Complete workout (Rx or Scaled)
3
Top 10 in performance (Men and women)
3
Runner up in head to head
5
Winner of head to head
5
Most Spirit of the week (additional)
5
Hardest worker of the week (additional)
5
Top Performer of the week (not directly related to placement)
*Score change and update.
1.) As team #BlueBeardedDragons has 1 more participant than team #KeepinItTeal, team blue will drop 1 point each week off their total.
2.)  In the original 2018 Prototype Open Rule book we indicated that Top 3 Men, Women and Masters 50+ athletes would receive 3 points. With the skewed proportion of Master’s Athletes and drastic standard differences from 50+ to 55+ we have decided to do TOP 10 MEN AND WOMEN not just the TOP 3. This means that the top 10 scores across Men and Women (this can include Master’s if top score is done Rx) will get an additional 3 points for their team.
3.) Most Spirit, Hardest Worker and Top Performer award is voted on each week by your CFP coaches. More specifically, there are several coaches who are not participating in the #PrototypeOpen which gives a very unbiased vote. However, if any of you would like to nominate someone at the end of the week please share your appreciation for those who you believe deserve these awards! Each are worth 5 points each which can be a big point opportunity for each team.
P.S #CFPFamily, our annual Friday Night Lights event will be on Friday 3/23! Click the link here to see the event page!
Categories
Prototype Blog Prototype of the Month

Prototype of the Month: Priscilla Silva

Share your CrossFit Prototype experience and fitness journey
I’m very happy that I have been chosen as The Prototype of the Month. It’s such a great experience to be part of the CFP family. I thought being pregnant would stop me from accomplishing my fitness goals but the CFP helped me push through the 38 weeks by bringing me up when I needed it. My fitness journey started after I gave birth the my two oldest boys. I found a gym where I could work out but all I really did was cardio. After a while I started lifting weights and that was when one of my friends told me I should try CrossFit out. When I did start, I just couldn’t stop. CrossFit became a huge part of my life and after the gym it was the first place I went. I’m so glad I could find a place like this that became a family to me in a way I never imagined.
What is your favorite part about being at CFP?
My favorite part of CFP is that I can push myself to the limits time and time again and realize that a little more effort will never kill me and I can always go further.
What are your hobbies and activities?
I enjoy just hanging out with my friends and dance and chat. I also love to travel with them and my family and experience great moments together. I love volleyball, soccer, and a good day at the gym.
How has (if it has) CFP helped you outside the gym (in sports etc)?
CrossFit has really helped me with my endurance and strength. Being a mother of three young boys takes a lot of time and energy and CrossFit improved how well I could deal with my family’s day to day life.
What are you continuing fitness goals to this point?
My continuing fitness goal is to never stop attempting to beat my own record. I find that it’s a lot more productive to try to overcome your own best than to compare yourself to another. I simply want to get stronger and more in shape everyday.
Favorite Quote:
“Life is like a Camera …
       Focus  ON WHAt’S
           IMPORTANT.
  Capture THE GOOD TIMES.
         Develop FROM THE
               NEGATIVE,
            AND IF THINGS
         DON’T WORK OUT,
         take another shot.”???
Categories
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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