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Category: Success Stories

Ken: Best Shape Of His Life!

Ken recently lost a whopping 18 pounds with the nutrition coaching of Coach Stacey, but his story goes back even further. He took control of his own health and fitness 7 years ago when he joined CrossFit 201. This was just the icing on the cake ūüėČ

My favorite part from this interview is the following:

” If it takes you 20 minutes to run a mile today, next week aim for 19:50.  That feeling of seeing progress in the gym translates to the rest of your life and really makes you feel better in all facets of life. ” – Ken

How training at CrossFit 201 impacted your fitness physically, mentally, and emotionally?

I am a much stronger person both physically and mentally as a result of training at 201.  Exercise always felt like such a chore before and I got stuck into routines whether it was running on a treadmill or performing the same lifts every week.  The variance and different combinations really keep things exciting. 

Working out with the coaches and people who have become some of my closest friends actually makes going to the gym fun! I really miss the days that I can‚Äôt get to 201! I have also realized that I can do a lot more then I ever realized.  I push myself much more at 201 and step out of my comfort zone.

How has your training at CrossFit 201 enhanced the quality of your life outside of the gym?

I feel better in everything that I do! I‚Äôm eating better, sleeping better, have more energy.  It‚Äôs a complete change to my lifestyle as a whole.  I‚Äôm in the best shape of my life in my mid-30s which is awesome! I‚Äôm not even counting the social side of being part of 201.  The activities like softball and hangouts outside of the gym are incredible.

What can you now do that you couldn’t do when you first started?

Where do I begin? I‚Äôm doing gymnastic style movements like muscle-ups, handstand pushups, etc. I can also lift so much more than ever before.  I never thought I‚Äôd be able to do a 300lb squat!

Can you share a little bit of your story and how fitness became a part of your life? What motivated you to start and what keeps you coming back?

I was incredibly out of shape in my early to mid-20s.  I weighed over 200lbs and could barely run a ¬ľ mile without being winded.  I actually had a girlfriend break up with me because she said that I couldn‚Äôt take care of myself.  That motivated me to get going. 

I started exercising more for about a year or 2 and got in better shape but I was starting to see diminishing returns.  My now wife got a Groupon for this new gym, CrossFit 201, that was about to open and dragged me along.  I figured I‚Äôd give it a try for a month or so‚Ķthat‚Äôs turned into 7 years (she created a monster, lol!). 

I‚Äôm obsessed and love coming back to push myself each day and spend time with some amazing people working out.  Every day at 201 gives you an opportunity to test your limits and set new bars for yourself.  I love every second of it and it‚Äôs even more fun when I get to work out with my wife or see her do the same workout!

What pieces of inspiration can you share with other people to inspire them to make a positive change in their lives?

You have to be willing to step out of your comfort zone.  The best part about CrossFit and exercise in general is that it‚Äôs you against yourself.  If it takes you 20 minutes to run a mile today, next week aim for 19:50.  That feeling of seeing progress in the gym translates to the rest of your life and really makes you feel better in all facets of life. 

Everything is scalable and don‚Äôt worry about what the person next to you is doing, set a personal goal and then set out to beat it the next time.  That clear progress will have such a positive impact on your life.  

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Own Your Body and Be Proud!

April 2019 vs. July 2019
Average 1800 calories/ day vs. 2300 calories/ day

Anyone who’s ever met Danae will tell you that she’s an energizer bunny! Up before the sun, gets her work done before most people wake up, takes care of her daughter, and makes time for herself at the gym. When she came looking for nutrition help, I was ecstatic to help her out.

She was already very lean, so her goal was to stay lean but to get stronger. I told her it would be a long journey. I’ve been coaching her for 3 months, and the results are very visible. By increasing her caloric intake with a specific ratio of carbs to fats to proteins, she actually lost weight that her body was holding onto as she was unknowingly underrating for her activity level.

When you chronically under eat, your body tends to hold onto fat. It is in a state of constant stress as it’s trying to support not only the everyday functions of the body, but also the physical activity. It is no wonder that when people try to cut calories on their own they have a tough time losing fat. I’m talking about pure body fat, not water weight or muscle loss.

By adding in more food to her diet, we were able to cut down her caffeine intake and improve her sleep quality. She was feeling energetic from the extra food. Her strength went up, performance at the gym, recovery times, and general wellbeing.

She has learned valuable information that she can apply to her life nutrition going forward.

Remember, there are no shortcuts in getting the body you want. You can go on juice cleanses and detoxes, seaweed wraps, or plain out fasting, but that is temporary weigh loss. You need to change the way you eat DAILY, you need to build good habits, you need to understand what types of foods your body requires. This is a lifestyle change, not a quick weight loss scheme that will only to harm to your body.

Danae has built up some great habits, and I know she will be successful on her own going forward.

What was your experience like working with Coach Stacey on your nutrition?  What did you learn?     

I can’t express enough how eye opening this was for me.¬† I learned a whole new relationship with food, not one of avoidance but of understanding, viewing it as fuel for training and feeling good overall.¬† I trusted her completely, when it got hard she told me the things I needed to know, not as an empty pep talk but true information that made me know I was on the right path.

How training at CrossFit 201 impacted your fitness physically, mentally, and emotionally?


    Doing the workouts, following the programming, getting to train alongside these amazing athletes helps me celebrate the small successes while always striving for more.  I have learned to trust in myself and my capabilities and to welcome being tested instead of running from it.

How has your training at CrossFit 201 enhanced the quality of your life outside of the gym?   

I have seen a decrease in my stress level, an increase in my energy, focus, and in my confidence in myself enough to try new things.

What can you now do that you couldn’t do when you first started?   

There are plenty of milestones along the way (double unders, legless rope climbs, bar muscle ups, handstand pushups).  The reality is at 39 years old I can look back at my 20 year old self and know none of this would have even seemed possible to me then.  That is the best gift, the knowing I am working toward a better me every day.

Can you share a little bit of your story and how fitness became a part of your life? What motivated you to start and what keeps you coming back?   

I have always enjoyed fitness, but after having my daughter I lost a lot of weight too fast and then put more than that back on.¬† I wanted to reclaim the old me.¬† Now I don’t want that, what keeps me coming back is the me I haven’t yet become.¬† But I have my eye on her ūüôā

What pieces of inspiration can you share with other people to inspire them to make a positive change in their lives?

    I will never say this journey has been easy, but it has been worth it every day, fun, exciting, and challenging.  I feel like I found a part of me I didn’t know was there.  We are worth the fight, the struggle, the time to put into ourselves when most of our time is doing things for others (work, family, etc.)  Don’t let others make you feel guilty for making yourself a priority, you can only be good to others if you take care of yourself first.  There will be questions and judgment, no question, but know why you are doing it, remember that everyone gets to make their choice.  Own yours and be frigging proud of yourself!

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LISA: GAINING CONFIDENCE WITH HEALTHY HABITS

Lisa may have lost weight and inches off her body, but she has gained so much confidence in the process. Through CrossFit and nutrition coaching, she has created healthy habits with exercise and food. Rather than seeing food as the enemy, like so many women do, we see it as fuel for your body and your engine to run correctly.

Your body needs to feel safe to be in a position to lose weight. We see so many ads telling us what to look like, how to eat, how to lose weight quickly, what to do, what not to do, it get’s so confusing. We end up under eating and over exercising, chronically. Then we feel burnt out and stop, only to start back up again when we feel hopeless. So how do we expect our bodies to magically lose weight and transform when we are constantly putting it under so much stress?

How do you make your body feel safe? How much food? What kind of food? How much exercise? This is everything I go over with every individual client. The process may be slower for some than others, but you have to see this as a lifestyle change. Yes, 12 weeks will absolutely give you that jumpstart and transform your body, but it’s what you take away from this program when you finish. You have the tools and the knowledge at your disposal that set you up for success when you finish the program.

What was your experience like working with Coach Stacey on your nutrition?  What did you learn?  

Coach Stacey worked with me to meet my own personal needs. Whenever I needed support she was there 24/7. When I thought I wasn’t doing well she always helped me to see the best and was my weekly positive motivation. I could have never done this with out her. I learned that food really is fuel for not just the body but the mind too. 

How training at CrossFit 201 impacted your fitness physically, mentally, and emotionally?

I have never been physically and mentally stronger in my entire life. I’ve gone to other gyms but quit because of lack of motivation. The 201 family has made me want to succeed. I have a drive now that I have never felt before and the confidence to be the best I can be. I have recently ran two 5K’s and came in 1st in my age group. I ran both races under 23 minutes and one of them was on the beach. 

How has your training at CrossFit 201 enhanced the quality of your life outside of the gym?

Besides sleeping better and feeling 100 times better that I have ever felt, I have a self-confidence now that I have never felt. CrossFit 201 have allowed me to live a physical and active life with my kids. My kids see me as someone who goes to CrossFit and runs. My daughter looks up to me as someone who can do anything, My family is now eating healthier and more active because of CrossFit and a healthy nutrition. 

What can you now do that you couldn’t do when you first started?

Well, my clothes fit better and I can wear a 2 piece again LOL… I can go out to dinner or go to a party without feeling like I have to get the food out of my system because I over ate. I can cook a meal and know exactly how much I need to eat (which turns out to be a lot more than I ever thought I could eat). I have a lot more strength, I can tell when carrying my kids and other objects. I can run a mile in 7 minutes. I no longer look at food as an enemy but now as a fuel for my body.

Can you share a little bit of your story and how fitness became a part of your life? What motivated you to start and what keeps you coming back?

I have always “donated” money to a gym. This is the first time I have stayed loyal and gone to CrossFit. CrossFit isn’t just a gym it’s a way of life and it comes with a support group. Since high school I have battled an eating disorder, I have never felt confident and I have never looked at food as something that can help me.

I tried CrossFit hoping for the best, and I got more than that. Once I started going to classes, I heard people talk about Macros. I looked it up and it almost sounded too good to be true, but I saw the results in 201, so I asked to start the 12 program. I was actually excited to start and hopefully this would be the missing part to eating healthy. With Coach Stacey’s help, support, honesty, and understanding she guided me step-by-step to make these past 12 weeks the healthiest and fittest I’ve had.

Talking with Coach Stacey weekly is what wanted me to keep going and stay healthy. I was being held accountable for my eating in the most positive way ever. I keep coming back because I want to keep up my progress. 

What pieces of inspiration can you share with other people to inspire them to make a positive change in their lives?

This nutrition program is not a diet it’s a positive life change,¬†a reward that will not happen¬†overnight, it takes work and¬†commitment. Now that it’s over,¬†I want to¬†keep¬†it up¬†because¬†the way I feel and the energy I have is amazing. I want to feel good¬†about myself¬†now¬†and always,¬†and the way I can do that is through CrossFit and with the help of the Coaches.¬†¬†¬†

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Paul: Spartan Racer, CrossFitter, Endurance Athlete and 21 pounds lighter with MORE food.

Paul is a fitness enthusiast! He loves CrossFit, Spartan races, and all types of endurance events. He came to me with the goal of fat loss to help him perform better, recover faster, and feel lighter. After an in depth look at his current diet, I saw that he was severely underrating for his activity level, as most people do. I started him with more than double the amount of food that he was used to.. and ALL THE CARBS!

12 weeks later, he is down by 21 pounds of body fat, performing better, feeling better, and setting new PR’s! Most importantly, he is nourishing his body with the appropriate amount of food, to keep his gains and keep burning the fat off.

The best part, is that he now has a better understanding of the amount of food his body requires to perform and recover well. Most people who come to me for nutrition help are already under eating and are frustrated as to why they cannot lose any weight.

If you keep your body in a deficit for such an extended amount of time, you start to mess with your metabolism. Your body starts to store fat. You become more fatigued, bloated, and plateau! You start cutting your food intake more and more, and your body just stops responding.

I’m not telling you to start eating everything in sight to lose weight. What you do need is to understand what your body actually burns on a daily basis (your BMR – base metabolic rate) and account for all the workouts you do.

When you’re sick, you go to the doctor. When you need a haircut, you go to the barber/ salon. When you tooth hurts, you go to the dentist. When you need nutrition help, why not seek out professional advice from a certified nutritionist?

How training at CrossFit 201 impacted your fitness physically, mentally, and emotionally?  

As most that do CrossFit will tell you, it’s addicting!  So it really drives you to get to the gym and have those friendly competitions with other members or yourself and it makes you better. I tend to be more patient around the house and more pleased with myself when I get my workout in. 

How has your training at CrossFit 201 enhanced the quality of your life outside of the gym?  

I’m active with Spartan races so the skills I carry over are fantastic. But focusing on health and fitness just makes the brain happy.  Being on the 12 week program got me back into focus and where I want to be and will keep me going longer. 

What can you now do that you couldn’t do when you first started?  Hmmmm. That’s tough. Still can’t do a MU. Lol. But I am pretty damn good at pistols and DU’s and I ropelimb  like a spider monkey, which surprisingly a lot of people have difficulty doing. While I may never DL 500# I don’t care. Something I do now is worry about Paul. Not where I stand on the whiteboard. Makes a huge difference when you are happy with what you can do well. 

Can you share a little bit of your story and how fitness became a part of your life?

¬†I love the strength aspect of¬†Cirque du Soleil and about 5 years back, I started to look into gymnastics programs. Apparently, plenty of instruction out there for¬†13 year old girls. 40 year old men…not so much. While in OBX one year, I stumbled into a CrossFit gym and wondered WTF is a Turkish getup was¬†(first WOD)¬†and never looked back.¬†

What motivated you to start and what keeps you coming back?  

It was fun and zero repetition¬†and I couldn’t¬†wait to see what tomorrow brought.¬† It‚Äôs an hour of the day where it‚Äôs just you. I get hyper focused and if work or something is bugging me, a 53# KB overhead makes it tough to worry about anything but getting through the WOD.¬†

What pieces of inspiration can you share with other people to inspire them to make a positive change in their lives?  

Do the best you can and be happy in the accomplishments of others. 201 has a friggen CrossFit Regional athlete!  Rarified air indeed. But she gets just as excited to see me hit a PR or finish a WOD under the time cap.  She is a killer but within the gym, she is one of us.  Life is short so stop worrying about other people.  Be the best that you can be a surround yourself with positive folks. 

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Mike V.: Ex Marathon Runner To A Fitter And Stronger CrossFitter

Mike has been a member at CrossFit 201 for over 5 years. ¬†There’s no hiding that he is an ex long distance runner, as he crushes all running workouts. ¬†His best Boston marathon time was 3:19!!! Any time he’s in a class I’m taking, I make sure to warm up my running real well to keep up with him! (Coach Stacey).
He started CrossFit after he developed plantar fasciitis, and wanted to stay active. ¬†This was the first time he was introduced to lifting, and he fell in love with it. ¬†Taking CrossFit classes has drastically improved his fitness as well as quality of life. ¬†He recently turned 52, and is now in the best shape of his life. ¬†Adding Coach Stacey’s nutrition coaching into the picture, he was able to drop 23 pounds in 12 weeks, something he thought would never be possible. ¬†This, however is only the beginning of a new journey.
Now that he has a better understanding of how to fuel his body and Coach Stacey on his side programming his weekly macros, he is unstoppable. ¬†The journey doesn’t stop at 12 weeks, this is a lifestyle change. ¬†He started with eating more food than he was used to (weird how that works, right?). ¬†Over the 12 weeks, his macros were cut little by little based on data he reported back to Coach Stacey: morning weigh ins, sleep, performance, measurements, and how he was feeling in general. ¬†He will now be eating more food than where he started, all while keeping his new body weight.
Talking to Mike is an inspiration in itself.  His love for fitness, nutrition, and people in general shines through every time he walks through our doors.  He shows up on days with the hardest looking workout, days where most people decide to take off.  But not Mike.  Mike will show up with a positive attitude and a smile, and kill the workout.  Read his interview below and get ready to be inspired!
How training at CrossFit 201 impacted your fitness physically, mentally, and emotionally?
201 has been such a positive experience for me.¬† The community of people here are so supportive and friendly, and working out with the same people daily and pushing each other and yourself is something that just doesn’t happen when you work out alone.
The coaches here are just all so awesome…they never EVER make you feel inferior in anything that you do, and it’s so clear that they all just want to help you to do the best that you are physically able to be. That feeling of support carries through all hours of the day, from the minute that you leave until you’re back the next day for more. 201 inspires confidence in yourself 24/7.
How has your training at CrossFit 201 enhanced the quality of your life outside of the gym?
I feel like I have so much energy at all times.¬† I’ll come down the stairs and hop over our dog gate from the second step onto the floor. Our backyard is on 2 levels with a rock retaining wall, and I’ll climb or jump up the wall and jump down instead of walking around the wall.¬† I wonder how long that I’ll be able to do it, because I just feel like a kid.¬† I just feel like there’s no obstacle that I can’t deal with.¬† My fitness inspires my confidence, and 201 is at the core of it all.
What can you now do that you couldn’t do when you first started?
I was a runner and never EVER did any kind of lifting.¬† I’ve heard so many people tell me that as we get older, we need to also do some type of strength training as well.¬† 201 was my first ever entry into the world of weights, and every lift that I’ve learned is new to me.¬† After 5+ years of being here, I’ve come a long way, but I still see that there’s¬† plenty of room to grow.¬† I never climbed a rope in my life either, and the first time I ever did was at 201!
Can you share a little bit of your story and how fitness became a part of your life? What motivated you to start and what keeps you coming back?
I was an overweight kid, and I loved to eat.¬† I’m such a sweets person, and dessert is my kryptonite.¬† I began running in college as a way to lose weight, because I realized that by running, I could still eat my sweets and large portions and at least not gain weight.¬† But I was never thin.¬† My brother was a long-distance runner, and he challenged me to run a half-marathon with him when I turned 40.
I ran the NJ half-marathon in 1:39, and then he challenged me to run the full marathon the following year.¬† I did, and subsequently ran 5 more marathons.¬† I qualified for and ran Boston twice, with my best marathon time ever at 3:19.¬† My last marathon was Boston in 2013.¬† I ran with my brother and I finished in 3:43:55.¬† At the time, I was disappointed in my time.¬† But less than 20 minutes after I crossed the finish line and was walking back towards the finish line to go back to our hotel, the two bombs went off.¬† I think about that day a lot…if I were 20 minutes slower, I would have been right there at the bomb blast.¬† And 20 minutes slower over a 26.2 mile race is not that much slower.
I discovered CrossFit when I developed plantar fasciitis later that year and couldn’t run for 6 months.¬† I was gaining weight and was looking for something that I could do.¬† My son’s Franklin Lakes football team did an off-season training at 201, and my son really loved it.¬† I was intimidated because I never touched a weight bar, and it seemed like there was so much to learn.¬† Running was just easier.¬† But I gave it a try and loved it.¬† I feel challenged every day that I come, and I’ve often said that I have never felt as completely drained after any run, even a 20 miler, as I do after a great WOD.
The feeling of a great total-body workout just keeps me coming back for more.¬† And the fact that the coaches and fellow members are always so welcoming and friendly is the icing on the cake.¬† I don’t miss long-distance running at all, but I can’t imaging a time that I would not want to continue CrossFit.¬† I’ll continue here as long as I’m physically capable!
What pieces of inspiration can you share with other people to inspire them to make a positive change in their lives?
It’s never too late to make a change.¬† 201 continues to teach me what good fitness really is, and Stacey’s 12 week program has given me a new understanding of food composition and portion size that I feel is really sustainable for life.¬† I’m 52 years old and have honestly never felt better, and I owe it all to the coaches and friends at CrossFit 201.¬† You all continue to inspire me.¬† Thank you.

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Cory: Never Stop Improving Yourself

Cory has been a part of CrossFit 201 for over 4 years. ¬†He always comes in at least 30 minutes before class to take some time for mobility. If he has extra time on his hands, he will come in to work on skills he wants to improve on, like muscle ups and snatches. ¬†He works hard but has a lot of fun doing so. ¬†He comes with the same excitement every single day for every workout, even if it has movements he doesn’t love. ¬†Doing those movements will only make his a more well balanced athlete, so he doesn’t skip those days.

He recently teamed up with Coach Stacey to tweak his nutrition.  He did a 12 week cut and lost 15 pounds of body fat over that period.  His performance and recovery has drastically improved.  Metcons are faster and gymnastics movements feel lighter!  This is just another step in his fitness journey.  Cory is always looking for ways to improve everything he does.

 

 

How training at CrossFit 201 impacted your fitness physically, mentally, and emotionally?

CrossFit 201 continues to push me in ways I could not do myself. I used to be intimidated by the workouts but now I look at them as a challenge I am going to crush. I have good workout days and not so good workout days, but I pick myself up and try again tomorrow.

 

How has your training at CrossFit 201 enhanced the quality of your life outside of the gym?

CrossFit 201 has helped me to remain active and put me in the best shape of my life.

 

What can you now do that you couldn’t do when you first started?

I can say I can do many things that I could not do when I started my CrossFit journey (push jerk is not one of them). I will choose the one move I like doing, snatching.

 

Can you share a little bit of your story and how fitness became a part of your life? What motivated you to start and what keeps you coming back?

At the age 26 I was smoking and overweight. I thought to myself one day something in my life has to change. I quit smoking and replaced it with fitness. After attending a few gyms, I landed at CrossFit 201 and I knew I had found a new home. I keep coming back because the coaches/ members are amazing. The main reason I love CrossFit is because there is always room continual growth.

 

What pieces of inspiration can you share with other people to inspire them to make a positive change in their lives?

If you want to change your lifestyle you have to be ready. Your friends and family can urge you until they’re blue in the face. You’re not going to change unless you want to.

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Rob: CrossFit For A Better Quality Of Life And Food For Fuel.

Rob took his fitness to the next level by working with Coach Stacey on his nutrition.  He was already in great shape, but was looking for that extra edge for performance and recovery.  Instead of cutting out calories for fat loss, we actually increased them by quite a bit before starting any cutting.  At the end of his 12 week fat loss program, he lost a total of 13.5 pounds and is eating more than he was before, just in different macro quantities.

When he started his fitness journey a little over 10 years ago, Rob was not able to make it up and down the stairs without being a little bit winded.  Him and his husband decided to give up smoking and take up running to take control of their health.  This opened up the door to try other fitness classes and eventually find CrossFit 201.    He is now in the best shape of his life and enjoys taking his fitness outside of the gym.

 

How training at CrossFit 201 impacted your fitness physically, mentally, and emotionally?

Crossfit 201 has helped me be more¬†confident in every area of my life. Other than the obvious strength and skill improvement, I have definitely learned to trust in myself more. I’ve also learned that failing isn’t a bad thing; there’s always another chance, another day to improve. Now that I’ve incorporated the nutrition aspect into my life, I feel even better. I can’t argue with eating MORE and being in better shape!

How has your training at CrossFit 201 enhanced the quality of your life outside of the gym?

Being active, being able to do all of these crazy things is fantastic, and it extends to every aspect of life. Just being able to be physical, lift things, move in a more dynamic way, makes life more fun and enjoyable.

What can you now do that you couldn’t do when you first started?

The short answer is everything! When I started crossfit in 2013 I couldn’t even overhead squat just the barbell. It was all very humbling. Double unders? I swear those took me at least 3 years to get down.

Can you share a little bit of your story and how fitness became a part of your life? What motivated you to start and what keeps you coming back?

Up until 2003, my husband and I were smokers who didn’t exercise at all. We weren’t even 30 at that point and we were winded taking the stairs. It was a combination of feeling like crap, and seeing other people, friends and family members, have deteriorating health, that we started running.

Running turned into getting a gym membership, which led us to taking some fitness classes.¬† It was one class in particular, taught by our friend Lori, that was an hour long sweat inducing endurance class, that really ignited our fitness game. It was through Lori and that class, that I saw what it was like to workout with such an intensity that my body changed, and mentally and physically I felt much more alive. ¬†Lori was the one who suggested we try something called “crossfit” and Crossfit 201. At this point, it’s a combination of the work outs, the effects of the workouts, and the awesome community at 201, that I keep going back.

What pieces of inspiration can you share with other people to inspire them to make a positive change in their lives?

That it’s never too late to make a change. I was almost 30 before I decided to make my health a priority. And now I’m 42 and I (try to) keep up with all of those youngsters at the gym! For new members, I usually use my double under story as a way to tell people that skills and lifts take time to learn. Everyone starts off struggling, trying really hard, and failing at things. You just have to pick yourself up and try again.

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Vivian: Lifestyle Change, Not A Quick Fix

Vivian has been at CrossFit 201 for just about 10 months and has committed to changing her lifestyle, rather than constantly searching for a new fad/ quick fix. ¬†Her goal when joining was weight loss and to feel better overall. ¬†Changes like this don’t happen overnight. ¬†Change in itself is scary and uncomfortable, but making little fixes every single day will help get you on the right path. ¬†The first few weeks are always the toughest, as you are still trying to build good habits and get rid of old ones. ¬†Vivian has been able to break out of her old habit, and create new ones that are keeping her healthy physically, mentally, and emotionally. ¬†In turn, she has been able to lose weight, get stronger, improve her cardio, sleep better, and learn and apply proper nutrition to her daily life.
Vivian comes in to the earliest class we have, the 5:30am! ¬†This class is bursting with members ready to give it their best for that one hour, support each other, and leave the gym ready to attack their busy days. ¬†Doing this day after day takes a lot of dedication and a strong why. ¬†When you’re being woken up by your alarm at 4:30am, the easiest thing to do is set it a few hours later and go back into your soft, warm, comfortable bed. ¬†But not Vivian. ¬†Vivian has strong goals and does not lose sight of them. ¬†Not only is she there every 5:30am, but she is there with a smile, there ready to be a better version than she was the day before, ready to support others, and ready to learn.
Vivian is on her journey towards her best self.  There are always a lot of ups and downs on this journey.  Everyone can start this journey, but only the strong can look past the low points and keep moving forward no matter what.  Vivian is one of those strong ones.
How training at CrossFit 201 impacted your fitness physically, mentally, and emotionally?
Exercise has always been a struggle for me. Since joining CF201 I have a whole new outlook on exercise. At first I noticed how much better I was sleeping, then I noticed how my mood changed. Days when I couldn’t get to the gym I felt sluggish and all around cranky. The emotional support I feel when i walk inside is amazing and it pushes me to keep coming back.
How has your training at CrossFit 201 enhanced the quality of your life outside of the gym?
I’ve noticed an all around change in my outlook on things. I find myself looking for the silver lining in things more often than wallowing in why things went wrong. It’s like when we miss a lift.¬† What did we learn from it? Did I not keep my core tight? I now try not to talk myself into failure but to figure out how I will move forward.
What can you now do that you couldn’t do when you first started?
I can do so many things that I never even thought I would attempt. I can do a few single T2B, kipping pull-up and I NEVER though I would get upside down, but now I can do a wall walk and almost get my nose to the wall. But most of all I’m happy with my aerobic consistency.
Can you share a little bit of your story and how fitness became a part of your life? What motivated you to start and what keeps you coming back?
My weight has been a constant struggle all my life. I got tired of looking for that quick fix. A few years ago I hurt my back and the doctor told me that my excess belly weight was making the pain worse. I was able to lose 20lbs on my own but I was still weak and the workouts I was doing weren’t moving me forward. Fast forward to Feb. 2018 and the first day I walked into CF201 (I swear I heard Angel’s singing.) I immediately felt at home and accepted. The amazing coaching and constant reassurance that I would “get there” kept me motivated. Then I joined Stacey’s Nutrition System and my body changed. The Nutrition system has completely changed the way I look at food. I have my good days and many bad days but I’m working on the good out weighing the bad. #keepmovingforward
What pieces of inspiration can you share with other people to inspire them to make a positive change in their lives?
I have to say that the turning point for me was when I stopped looking for that quick fix and started looking at changing my life for the long haul. My husband and kids have been my biggest cheerleaders and they have said how they see how much happier I am. The friends I have made at CF201 are 2nd to none. My 5:30 AM crew is like my 2nd family. We push each other to keep moving forward. CF201 has truly changed my life.

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Paul: Firefighter, Humble Athlete, and In The Best Shape of His Life

Paul started with in a little over a year ago, and from the day we met him, we knew he would be a great addition to our CrossFit family.  Although he is a great athlete, he is always humble.  No matter how strong or fast he is, he is always hungry for more.  Whatever the day throws at him, he will always show up to the gym happy.  Humble, hungry, and happy is what makes our members so inspiring.

He has been an athlete his whole life, was in the British army, and is now a Firefighter.  His performance in the gym improves every single day.  From his strength, to his speed, to his gymnastics, and even to his mobility.  He works hard, and it shows.

He recently approached me about my nutrition program even though he was already in great shape.  His goal was better performance and recovery.  We only did 6 weeks of a cut (fat loss) and then used 6 weeks to increase his macros/ calories back up to a new base, as he was already very lean.  In the 6 weeks of the cut, he lost 8 pounds of fat.

As we started to increase his calories, his metabolism sped up so much, that he kept losing weight (fat), despite the fact that he was consuming more and more calories, he lost another 3 pounds of fat in the 6 weeks of caloric increase.  Overall he lost 11 pounds of fat and is now eating about 150 calories more than when he first started with me.  His strength went down initially, as expected, but came back (plus more) as soon as his calories were increased.  His performance has improved tremendously, and so has his gymnastics, he got his ring muscle ups in a workout!

 

 

How training at CrossFit 201 impacted your fitness physically, mentally, and emotionally?

Since I started at CrossFit 201 back in August 2017, I‚Äôve learned a lot. Previously working out by myself all the time had led me down a black hole of denial about my physical fitness. Having coaches, and other gym members, help me with my form has led to great improvements in what otherwise would have been a lifelong series of ‚Äėno reps‚Äô. Mobility was one of those such key things that I‚Äôd never practiced on my own. This leads to the mental accountability of continuously trying to ensure every rep counts and learning to be humble enough to drop the weight down and scale as needed. Fitness has always been a therapeutic part of my life, therefore enjoying the workouts and time in the gym are one of the aspects in my day that I would list as making me ‚Äėhappy‚Äô.

How has your training at CrossFit 201 enhanced the quality of your life outside of the gym?

Not only do I feel fitter and stronger on a day to day basis in simple tasks, I have also met some amazing people who share the same passion (including Amanda, for better or worse) to connect and socialize with, that I didn’t have before. Having now dropped 10lbs, I feel better educated in my diet and look healthier than ever. The benefits overall are felt daily in so many ways and I wish I’d started years ago.

What can you now do that you couldn’t do when you first started?

Muscle ups, most Olympic lifts, deadlifts without hurting my back, admit when my reps were bad, and hold a weight heavier than an empty bar in the front rack position without feeling like my fingers were breaking… There’s always something new to learn and plenty still to work on.

Can you share a little bit of your story and how fitness became a part of your life? What motivated you to start and what keeps you coming back?

I’ve always been involved in sports and I love being active. From karate, MMA, rock climbing, tennis and swimming as hobbies, to more competitive roles as a skinny long-distance runner, football and rugby player in secondary school. When joining the British army and then firefighting when I moved to America, fitness became a serious part of life, a discipline that was key to functioning in my role, to saving lives and protecting the people around me.

I’ve faced a few situations where stopping and taking a rest, or not being strong enough, were just not really options I could consider. Keeping that mindset has carried on to the current day, that strength, determination and perseverance through adversity are as important for oneself as they are assets for the loved-ones around you in times of need.

What pieces of inspiration can you share with other people to inspire them to make a positive change in their lives?

It doesn’t matter what your starting point is, everyone can benefit in some way. You may never be the fastest, the strongest, or the fittest, but it doesn’t mean you can’t improve yourself. That improvement will not only help your own quality of life, but also those around you. Whether to help an elderly relative or neighbour, your children, or a complete stranger Рyou never know when a healthier lifestyle may pay off.

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Joe: Faster, Stronger, and 17 pounds lighter!

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Joe has been a member of CrossFit 201 for over 6 years. ¬†If he’s in a class with you, it’s guaranteed that he will put a smile¬†on your face. ¬†He loves CrossFit himself, and keeps improving every day, but more importantly, he loves to see everyone around him improve and push themselves as well. ¬†If you’re the last one finishing a workout, he will jump back in and finish those burpees with you, or cheer you on until you do!
He recently asked me for help on his nutrition, so we did a 12 week cut with him.  We kept a log of his macro intake, daily weight, sleep, waist measurements, workouts, and even mood.  He also kept a log of his lifts, workout scores, and running intervals.
He lost 13 pounds on the program and is now able to maintain it and keep seeing improvements in everything.
How has Coach Stacey’s nutrition program change your body?
July 2 – Weighed in at 197.8 -decided that I wanted to cut
July 9 – Weighed in at 194.1 -official start of cut
October 9 – Weighed in at 180.9 – Official end of cut
November 2 РCurrent Weight  181.1
Decided that I wanted to cut after spending three months at just under 200 lbs.  Was able to get my weight down and keep it around 181 pounds.  During the first month of the cut, I lost roughly 10 pounds, accompanied by a significant strength loss in all my major lifts.  Dropped an additional five pounds over the next two months, but all my strength numbers came back up to just under pre-cut levels (just deadlifted 455).  My running performance drastically improved over the three months.  Dropped my mile time from 7:25 to 6:35.  My 800 time is now 2:55.  Grace time improved by over 30 seconds.
Bottom line – I’m 15+ pounds lighter than I was in June, much faster and just as strong.¬† I feel 10 years younger.¬† The cut completely changed the way that I eat and think about food.¬† Very happy that I did it and would recommend to anyone looking to improve performance.

 

How training at CrossFit201 impacted your fitness physically, mentally and emotionally? 

CrossFit201 has completely transformed my approach to fitness.¬† I used to do bodybuilding and running a few times a week at the gym.¬† At CrossFit201, I now try to maximize the intensity during my workouts which has made me a much better all around athlete.¬† Stacey’s nutrition coaching has also given me a much healthier and simple approach to eating.
How has your training at CrossFit201 enhanced the quality of your life outside the gym? 
Aside from the physical benefits, I’ve made some really amazing friends here.¬† I spend most of my free time outside the gym with other members and couldn’t be happier.¬† You’ll make some really great friends at CrossFit if you open yourself up and talk to people.
What can you do now that you couldn’t when you first started?¬†
Plenty.  Double Unders, Muscle Ups, 460llb deadlift, handstand pushups
How did fitness become a part of your life? What motivated you to start and what keeps you coming back? 
Fitness has always been a big part of my life.¬† I played baseball in college and then in men’s leagues for several years after.¬† CrossFit gave me the structure and team atmosphere that I was missing after I stopped playing baseball.¬† Initially the improvements that I saw in my own fitness were what got me excited to go to the gym every day.¬† Now I get even more enjoyment out of seeing my friends and new members make positive changes in their lives.¬† Nothing more awesome than seeing someone get their first double under or muscle up!
What pieces of inspiration can you share with other people to make a positive change in their lives?
The best part about CrossFit is the focus on relative intensity and scalability.¬† I know some people with chronic conditions and injuries sometimes get frustrated and give up.¬† My message to them (and to everyone), is to get up and do something and do it as well as you can.¬† If that means ten muscleups, great.¬† If that means you walk around the block three times, also great.¬† As long as you are pushing yourself to get better, we’ll always be pulling for you.
-Coach Stacey

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