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‘We are what we repeatedly do, excellence then is not an act but a habit’.

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Tips with Coach Bill: How You Talk Matters

https://www.youtube.com/watch?v=4C-5pp4jYns How you talk, both internally and externally, matters.     The next time you’re feeling tired for example, instead of saying ‘I’m tired’ try ‘I’m feeling tired’ or ever better, propose a solution in your language like...

Transformation Tuesday

Transformation Tuesday

A little from the heart stuff today. Fitness changed my life. For real. I don't talk about it like that, or even think about it like that much. I’ve been doing this stuff for so long, that I pretty much just look at it like an activity I found and like and that’s it,...

Want a long term solution to healthy living?

Want a long term solution to healthy living?

Keto, paleo, Atkins, flexible dieting, intermittent fasting, diet teas and more. With one quick search on the internet, we can easily be consumed by the hundreds of options out there to help us lose weight.   However, these quick fixes and FADs (fast action...

What Motivates You?

What Motivates You?

What motivates you?   For me, it’s always changing, and I think that’s the norm. When I was 15, it was a phone call with my friend sitting in my parent’s room. He told me he just bench pressed 200 pounds. The next day was my first day in a gym ever. I wanted to...

A recipe for Success

A recipe for Success

I listen to quite a few podcasts and have been doing a lot of reading over the last couple years on personal and business development. Some of the most common themes of those who are successful are action, consistency and discipline.   Action is simply DOING. A...

Tip Tuesday: A Word from Coach Diana

Tip Tuesday: A Word from Coach Diana

Getting Back on Track After Cutting Up!   Last month, I was in one of my favorite places on Earth... New Orleans, Louisiana! Food, entertainment and libations is something that this city does extremely well.  So did I eat clean?  No.  Are meeting my goals always...

Coach’s Tip Tuesday with Megan

Today's Tip is from Coach Meg!  Meg is a longtime member of CrossFit Renaissance and one of our evening coaches! The Wall Ball is a staple movement in our CrossFit workouts; a total body movement.  Grab a medicine ball and stand arms' length away (photo. 1).  Stand...

Are you planning ahead?

Are you planning ahead?

Are you planning ahead for success? Think about your typical week. Most likely, you can predict what days you will be working late, driving the kids to activities, or simply too exhausted to cook.   In fact, your typical day may include waking up at 5 am, getting the...

Tip Tuesday with Coach Justin: Toes to Bar

Tip Tuesday with Coach Justin: Toes to Bar

Do you find your core and hip flexors give out while doing high volume toes to bar or kipping knee raises? If so, here are a few tips that I found to really help. The kip - It’s easy to think that this starts with the legs, but it actually starts with the shoulders....

Who do you spend the most time with?

Who do you spend the most time with?

It is said that you are the product of the 5 people with whom you spend the most time with. I know that if I chose 5 people, at random, here at CFR, I’d be in pretty good shape.   Sometimes it’s worth taking stock of the people you spend time with. The friends...

Most of us will kind of wait around for the motivation to do something. The truth is success drives motivation, not the other way around. So give yourself some easy wins to get the ball rolling. Motivation starts with action, which leads to success, but you don’t have to play this chicken or the egg game. Pick 1 or 2 things that you could do, that you would do, and do them!

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Are you waiting around for the motivation to strike?

Most of us will kind of wait around for the motivation to do something. The truth is success drives motivation, not the other way around. So give yourself some easy wins to get the ball rolling. Motivation starts with action, which leads to success, but you don’t have...

Betsy Berkery: Member Story

Meet Betsy Berkery.  Betsy has been a member at CrossFit Renaissance for almost 4 years!  Betsy joined the gym alongside all of her siblings and nephew.   Betsy is very committed to living a healthier lifestyle and is not shy about trying to encourage others to do the...