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Workout, Happening, and Updates at CrossFit Mountain Island
The Blog
Strength Beyond Muscles
To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment. — Ralph Waldo Emerson My wife
Grandma Does CrossFit Too?
The question regularly arises as to the applicability of a regimen like CrossFit to older and deconditioned or detrained populations. Our response? The needs of
Magic
“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
Age is not a valid excuse.
What to do when you lack the discipline to prioritize the important areas of your life. I’ve heard people say “wait ’til your my age,
Holiday Gift Guide (CrossFit Edition)
Take your wish list to the next level with this gift guide for CrossFitters! Self Discovery Journal and Life Planner What you’ll find inside:Guided journaling
Hello world!
Welcome to WordPress. This is your first post. Edit or delete it, then start writing!
Just Show Up
“Can you imagine yourself in 10 years if instead of avoiding the things you know you should do, you actually did them every single day—that’s
ARE ALL CALORIES MADE THE SAME?
CALORIE IN, CALORIE OUT A widely debated question in nutrition is: Are all calories made the same? Is a calorie just a calorie? Intuitively, you
Protein, and Why It’s Important
“I don’t have time is just saying it’s not a priority.” – Naval If you’re going to the gym consistently but not satisfied with the
Reduce Back Pain And Get A Strong Stable Core With The McGill Big 3!
If you’re seeking an efficient approach to enhance your core strength and minimize the chances of experiencing back pain and injuries, you might want to
The Real Path To Progress
My journey with my personal health and fitness goes back as far as I can remember. I started seeing radical changes and results in 2010
2022 CrossFit Mountain Island Intramural Open
The CrossFit Open is here again! This year will be a little different with Dave Castro gone, but we’ll keep spirits high and still complain
Easy Steps to Balancing Hormones
If you constantly feel unmotivated, tired, weak, stressed, anxious, forgetful, and unfulfilled, you may have some hormone balancing to do. The word hormones sounds so
The Ultimate Guide to the 2021 CrossFit Open in Charlotte, NC
Get ready, the memes are coming. The CrossFit Open is about to start and CrossFitters around the world are going to be talking about it
Consider it pure joy, my brothers and sisters
James 1:2-4 Consider it pure joy, my brothers and sisters,[a] whenever you face trials of many kinds, 3 because you know that the testing of your faith produces perseverance. 4 Let
Should I lift weights? Or do more fasted cardio?
I get this question, a LOT. “I want to lose weight and get toned. I would like to have visible muscle definition, but I don’t
But, nothing. Wake Up.
But, I’m too old. But, I’ve never exercised before. But, I’m not fit enough. But, my hip hurts. But, I have a bad shoulder. But,
Hard Decisions Make Stronger People
MENTALLY TOUGH On any given day, you and I make a million micro-decisions without even a second thought. It’s wired into our DNA to survive,
Should You Be “Outsourcing” Accountability?
That depends. Do you want to develop into an independent adult one day, or are you content with the idea of someone looking over your
We Desire Wins. The Only Question Is How You Keep Score…
Make hard choices. Find value and pride in temporary discomfort and know that you’re casting votes for the best version of yourself. The future you deserves it, and you’ll be better for it.
Relationship Roadblocks
I can think of a handful of people and relationships that I love and care for deeply. Take a minute to think of 5 to
Athena Perez: Her Story
A true inspiration. Many have seen her video story but Athena Perez’s new memoir Lifting the Wait – a story of triumph and finding a
Why 4:30am
Every day, I wake up at 4:30am to a pot of coffee, a book, and a feeling of responsibility to my community that is centered
10 Gift Ideas for Your Fit Friends
Birthdays, anniversaries, holidays, weddings, babies, house warmings, graduations. Every year, gift giving opportunities arise and for some reason we always get stumped on what to
Everyone starts at a 10
People are weird. Relationships are difficult, and complex. Every day, we have hundreds of interactions and thousands of thoughts with a variety of different people.
“Bright Spot Friday”
At CrossFit Mountain Island, we have a weekly routine in our private facebook page for our members. Every Friday we create a thread called “bright
The Last Start
So you want to make the jump to get healthy. A few things will happen. People are going to have an opinion. You are going
Peaks and Valleys
I talk with thousands of people every year about health, fitness and exercise goals. We always start there, and oftentimes we’ll end up discussing careers,
Ironclad Mind
My first ever CrossFit workout at a real CrossFit gym was anything but positive. It was the hardest workout I’d ever done. I felt like
Fitness In 100 Words
So, let’s break this definition down. What does it mean? What about it is so elegantly simple and effective? Let’s start with the base.
Know Your Body with the InBody
What is the InBody? The InBody machine is a very expensive, non-invasive analysis tool that gives us a complete breakdown of your weight in terms
Why So Salty?
There are 4 vital elements needed for life: Oxygen Water Sodium Potassium I ask all my clients, “How much water do you drink?” The most
Why CrossFit?
Part 2. Read part 1 here. What is it about “CrossFit” that has taken the fitness world by storm? Why has it become the worlds
Victim to Victor
Let’s talk about our “self talk.” I often find myself having “victim” thoughts; however, because I intentionally practice rerouting them, I am able to turn
The Road To CrossFit
No, seriously. How did we get here? How did we find CrossFit? And what keeps us around? I’ll dig into that over this mini-series of
What’s a “Keystone Habit” and why should you care about them?
Complete this sentence: I feel better when I __________ every day. What was your gut instinct? For most of us, it’s probably something we’re not
Your Problem With Food Is Your Food Language
How many cheat meals did you have last week? How many healthy meals? To define that, we’d have to first establish what a “healthy meal”
Finally! Macros Explained.
Think of one or two people who have the body that you WISH you could have. Are they lean with nice muscle definition and low
Not All Supplements Are Created Equal
You may have heard that the macronutrient “protein” are the building blocks of muscle. This is true, protein help muscles to repair and recover. Protein
A “Kayaker” walks into a CrossFit gym…
Who Is Kelly Austin the Kayaker? “This year, I’m going to get back in the gym and fix my diet. It’s time to take this
GET OFF THE BOAT, GILLIGAN. IT’S SINKING.
We’ve all heard it. Backsquats and deadlifts are bad for your back. Yada yada yada… Do me a favor. Sit down on the toilet without
WHY REAL GYMS DON’T LOOK LIKE “GYMS”
I TOOK OVER CROSSFIT MOUNTAIN ISLAND IN 2017. THERE WERE 7 PAYING CUSTOMERS, AND A LOT OF BILLS. I BOUGHT THE EQUIPMENT FOR $35K AND
WHATEVER YOU’RE GOING TO DO, DO IT OFTEN
WE ARE THE CULMINATION OF OUR HABITS. WE ARE WHAT WE DO OFTEN. WHEN I KNOW THAT I NEED TO BECOME GOOD AT SOMETHING, I
LEAD FROM THE FRONT
WE ALWAYS WANT THE BEST FOR THE PEOPLE THAT WE CARE ABOUT. WE TRY TO HELP THEM. PROTECT THEM. DO WHAT’S BEST FOR THEM. WE
I WANT TO BE THIS RICH
What is rich? When I was a kid, being rich meant being able to buy any toy that I wanted. Being rich meant being able
STOP HIDING IT
Starting a new workout routine or nutrition plan is simple. But that doesn’t mean it isn’t hard. Or rather, it doesn’t feel hard. At this
What if P90X had it right?
What if P90X had it right? What if Shaun T really had the solution? Or at least part of the solution. Workouts at home delivered
5 Ways To Make Quarantine The Best Thing That Ever Happened To You.
Hear me out. I get that this is uncharted territory in history. We are part of a weird and, for some, frightening time as a
Update | CFMI SCHEDULE | COVID-19
Members of CrossFit Mountain Island, THANK YOU for your amazing support during these difficult times! We have had many members reach out and ask what
What the Health: Immune Health
Within the last few weeks, the nation has been greatly affected. Toilet paper, hand sanitizer, and even meat products are hard to come by. The
How We’re Training Through COVID-19
Dear Friends, The coronavirus is creating worldwide panic, but we wanted to share some good news with you. First: You’ve done everything you can to
How Much Should You Eat?
On the back of my dog’s gigantic bag of food, it has a chart for how much to feed them based on their weight. I
Your Three-Step Action Plan for Nutrition: Step 1
1. Prepare for success Anyone can tell you to prep your food. Instead, prep your life for this upcoming week. What will do on Monday?
What if you don’t change?
What if You Don’t Change? Here is what happens if you don’t gain control of how you’re eating. You will end up where all of
“But I really just enjoy the community and exercising.”
“But I really just enjoy the community and working out.” So do I, and gaining control of your food habits amplifies those benefits you’re getting
Your Foundation Is Cracked and Your Cake Tastes Like Sh*t.
Imagine a cake. You make the base layer of the cake with milk, eggs, and other good stuff, then add delicious icing and strawberries on
CrossFit. Exercising for Health vs. Punishment part II
Clarity. Awareness. Consistency. Intentionality. In our last blog post, we talked about clarity and awareness. If you haven’t read that one yet, check it out
CrossFit. Exercising for Health vs. Punishment.
“I really shouldn’t eat this ice cream. But I had a long day and I deserve it. I’ve been crushing this keto diet since Jan
How to Recover From a Muscle Strain
Muscle strains are pretty common injuries in active populations. The risk of this injury actually increases as we age and become more sedentary. In this
Three Ways to Know Your Trainer Isn’t Sketch
So, you’ve had enough of the direction your health and fitness have been going, or maybe you realized you’re not getting anywhere with the treadmill
Why do keto, intermittent fasting and tracking macros work?
So. You have a friend. That friend lost weight doing keto and swears it’s the answer to your problems. All you have to do is
How A Fitness Shortcut Can Hurt Your Health
January 1 is International Shortcut Day! Jan 1st is all about New Year’s Resolutions. And let’s be honest, most of us have goals that revolve around
5 Ways Joining CrossFit Mountain Island Can Make You Money $
1. Mental Acuity Multiple studies have shown that exercise improves cognitive ability. In his book “Spark” Dr. John Ratey shows how exercise helps improve focus,
Are Discounted Gym’s Worth It?
2020 vision and you’re focused on finally getting fit. It’s the new year and 95% of big box gyms are running some sort of discount
Supplements. What’s worth it?
So. You’re a few months into CrossFit. You’re starting to get the hang of all the lingo, and burpees don’t feel like a death sentence
Why Your Health Is Worth It
At my gym, every new member starts with what we call a “No-Sweat Intro” (referred to as an NSI). It’s a free consultation for anyone
Myth-Busting
If I had a dollar every time someone said to me they need to do more “cardio” to lose weight, I could sell the gym
How To Minimize Stress
One undeniable fact about life: It’s not always easy. Stress happens, it’s part of our daily lives in one way or another. Some deal with
