How to stay on track through the holidays

The time between Thanksgiving and New Years….
Is it a “black hole” for your health and wellness? Or could it be a great opportunity to make significant changes?
Does this conversation sound familiar?
“I’m not going to be able to workout – I’m travelling too much. I have so many parties, there is no way I can eat healthy! I’ll just hit the pause button, and pick back up in January. No worries. I’ve done it before, it will work for me again.”
This is the most challenging time of year to focus on ourselves, no doubt. But that doesn’t mean we just give up! As challenging as this time of year is, I firmly believe we can establish and nurture healthy habits and not “fall off the wagon” completely. And we’ve got you covered!
Here’s the plan on how you will make the most of the next 5 weeks:
1) Be ready to workout on the road or at home if you can’t make it to the gym.  Here are 5 of our favorite travel/at-home workouts right now. No equipment needed!
2) Implement and track a couple healthy habits you want to improve. You may not be able to escape the travel or eat perfectly, but there are definitely areas you can focus on and make improvements!
These need to be measurable. Things such as:
  • How many meals per day do you eat vegetables?
  • Read a book daily
  • How many soda’s do you drink per day?
  • How much social media time per day?
  • What time do you go to bed?
  • How many times do you hit snooze in the morning?
You can use this Habit Tracker to input the data, hold yourself accountable, and track your progress. Some numbers you want to go up, others you’d like to see go down. Simply tracking the quantity is the easiest way to make changes in either direction! (I’m passionate about habits – so if you want help implementing the tracker – text me!)
There you go. Here’s your holiday plan. Focus on metrics you can control and execute! Come January, you’ll be thankful you did!
For a better tomorrow,

Travel and At-Home Workouts – Holidays 2021

Cheers to a Happy Holiday Season 2021! Here are 5 go-to workouts while you are travelling or too busy to make it to the gym!


WOD #1

-800m Run
-60 Air Squats
-40 Hollow Rocks

WOD #2

20 rounds for time:

5 push ups

7 sit ups

10 squats

WOD #3

Every 6:00 for 3 sets
-600m Run
-1:00 MAX effort KB swings or Jumping Air Squats
-30 Sit ups

WOD #4

3 rounds for time :

20 burpees

40 air squats

60 jumping jacks


WOD #5

Every 3:00 for 30:00
-200m Run
-10 Hand Release Push Ups
-10 Sit Ups

Culture Month – Week 4 – Nutrition

What are our shared beliefs about nutrition? And how do we act based on those beliefs? 


Core Principle #1: Our goal is to fuel our body.

We ask our bodies to perform many tasks throughout the day, and our nutrition plan is meant to fuel those activities so that we can do them well. Different foods fuel our body differently and impact our performance. We need to know the difference between high and low quality fuel. Changing the perspective that food is working FOR us instead of “I work out FOR FOOD” gives freedom to anyone who adapts this mentality. We’ll never “out-exercise” a poorly fueled diet. 


Core Principle #2: Our nutrition plan has to be sustainable.

We have to look at our choices and ask ourselves, “Can I sustain this behavior or eating habit every day for the next month/quarter/year/etc?”  Diets aren’t part of the solution. The solution is to build positive habits around nutrition and healthy decisions. CrossFit’s vision of “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar” and “keep intake to levels that will support exercise but not body fat” is a guiding vision we share, but what we really focus on is the habits that support a sustainable lifestyle that is fueled by the right foods. 


Where does this get us? What is the next step you need to take? Well, that’s a discussion you probably need to have with a coach since we’re all in different phases of our nutrition journey. But here’s an analogy that might help you figure out what to do next. 


We’re all familiar with a CrossFit class. We talk about the workout at the Whiteboard, then we Warm Up. After that, we spend time Teaching and Practicing exercises. After that, we do the Workout. And we wrap up class with a Cool Down & Reflection.  Let’s use that same framework, just now for our Nutrition. 

Whiteboard: This is when we begin to learn what to expect. It’s also the best time to ask questions. What goals for my nutrition do I have?  How am I feeling? What are my expectations? What challenges do I face?  Who can help or support me with these? 


Warm Up:  What do I need to get ready? What data do I need to know? I can’t just jump into the “workout.” Am I doing a Daily Food Log or weighing and/or measuring food? How many calories should I be consuming? What does the macronutrient composition look like? Measuring the data is imperative to know what’s working and what isn’t. 


Teaching/Practice:  What’s the most important thing to improve or change? How will I implement a sustainable change? What do I need to learn about my current habits or beliefs surrounding food? Do I need to educate myself further? Before making a change in an eating habit (the workout) it’s important to understand what I’m capable of doing and where my weaknesses are. 


Workout:  Action!  Take what I have learned and apply it – usually for a minimum of four weeks.  Doing so will help establish measurable, observable, repeatable data on the input (food) and output (performance). During those 4 weeks, there will be ups and downs, challenges and victories! 


Reflection/Cool Down:  Once I’ve made a change, there will be new adjustments to the prescription to achieve better levels of health and fitness. These evaluations and potential changes will be ongoing throughout life. It’s time to recover and get ready for the next workout, starting at the Whiteboard again! 


Culture Month – Week 1 – Community

Culture Month – Week 2 – Mindset

Culture Month – Week 3 – Movement

Culture Month – Week 3 – Movement

Week 3 brings our focus to the importance of Movement to the CrossFit Culture. What’s important and why? Keep reading!


Mechanics, Consistency, Intensity

What do these three things mean in relation to your CrossFit workouts?  The quick answer is that it’s the acronym to remember for nonstop progress in the gym.  MCI teaches you to value longevity in your fitness. So let’s break down what each component means and how you can apply it to your workouts.

Mechanics -the foundation of the pyramid.  Mechanics create the structure of movement and dictate the safest, most effective way to complete the movement. This is all about quality of movement. The higher the quality, the higher the level of fitness over the long term.

IF you currently cannot perform (insert any movement) with excellent mechanics, the path forward is more deliberate practice with reduced loads and speed. IF you can complete (insert movement) with great mechanics, how consistent can you be across multiple reps and sessions? Which brings us to the next layer on the pyramid.  

Consistency -is the ability to meet the standard of the movement and apply good movement patterns even when there’s variations in equipment, rep count or weight loads.  Your first rep and your last rep should ‘look’ similar, even under fatigue.  Once you have achieved this, it doesn’t mean you don’t need coaching but it does mean you can add in the third layer of the pyramid.

Intensity -relates to scaling/customizing the workout to accommodate your fitness level in order to maintain the stimulus of the workout. Our coaches are there to help you understand the stimulus for each workout of the day and scale the workout so you can experience intensity.  As your fitness ability improves, you may notice you’ll scale in different ways or not even at all.


Range of Motion

To achieve our fitness goals and maintain a healthy life, we must strive for and train at full ranges of motion. Whether that means pull ups or squats or burpees, putting our bodies through the full range of motion is critical to getting maximum benefit out of our training and workouts. As you get more familiar with the exercises you should know the ideal full range of motion. You also become aware of your own movement and any limitations or shortcomings in your ranges of motion. Which brings us to the last point on movement. 


Working on Weaknesses

Our overall health and fitness will be limited by our weakest link. For some, this is the range of motion in the squat and mobility restrictions. For others, this is the strength of certain muscles. And others are limited by nutrition and lifestyle choices. We place a lot of value on working on our weaknesses because these are the anchors that hold us back from what we are capable of. Everyone has a weakness and can be actively working on improving it. It’s part of CrossFit Culture! 


How to practice these principles in the gym

  • Become aware of your body. How you move, your habits and tendencies
  • Move with intention, every single rep. From the warm up to the cool down, be intentional
  • Ask a coach how to train your weakness
  • Work on your weakness daily
  • Don’t be intimidated by intensity. If you have the mechanics down consistently, lean into intensity. Add weight, move faster, rest less. 
  • Be a student of movement. Watch people in class and try to emulate high quality movement
  • Most importantly, move with intention outside of the gym. You’re only working out 1 hour out of 23. Sit with good posture, stand, walk, stretch, pick things up, and all other life’s tasks with quality movement, because it matters!


Culture Month – Week 1 – Community

Culture Month – Week 2 – Mindset

Culture Month – Week 2 – Mindest

CrossFit Culture Mindset

Growing and developing a positive, antifragile, and growth mindset is an important aspect of the CrossFit Culture. 


At KCI, we share a similar mindset when it comes to some key aspects of health and wellness. 

  1. We define fitness as our ability to increase work capacity over broad time and modal domains. If you break that down, what we really mean is that we want to be able to succeed in life today, tomorrow, and every tomorrow after that. We don’t want to be held back because our health or fitness level won’t allow us to do something. 
  2. The greatest adaptation happens between our ears. We are changing our bodies in the gym, adapting to different stimuli and demands of our body. However, our greatest adaptation – the opportunity for growth and change – happens in our mind. We challenge things we “can’t” do. We change the way we think about food, sleep, recovery, stress, relationships, and more. We challenge our status quo. We begin to think differently and therefore act differently. 
  3. Grit is a mindset and something we practice. Each workout is an exercise in grit. We don’t give up, we try our hardest, we push ourselves past where we thought possible. 
  4. Gratitude is a mindset we practice. Gratitude means a lot of things; being thankful, not complaining, showing appreciation, helping and serving others, and a host of other behaviors. But our behaviors begin with a mindset. 


How to practice the CrossFit mindset inside the gym: 

  • Always do your best. Full range of motion, 100% of the reps, the right amount of intensity. 
  • Check your ego at the door. Come to the gym ready to learn, listen, participate, and grow. 
  • Don’t give up. Bad week/month/quarter, tweak or sprain, or whatever else? Giving up won’t get you anywhere. You can always come to the gym, modify workouts, stretch, ride a bike, anything. But you must keep showing up. 
  • Compare yourself to the yesterday version of you, not to someone else. 
  • Always be kind. 
  • Remember that your health and fitness is an investment, not an expense. You are investing in a quality of life for today and every tomorrow you are afforded. Invest regularly, and the dividends will be great!


Culture Month – Week 1 – Community

Culture Month – Week 1 – Community

CrossFit Culture Community

What does Community mean to you? Or more importantly, WHY is being part of a community important? 


It’s critical to our survival, number one. If you break down human social structure, community is a common thread. But that isn’t really motivating is it? 


Being part of a community will produce results. 

-Your teams at work create successful projects. 

-Families thrive when there is support from many. 

-Nations become great when the majority share common values and behaviors. 


So what? Why does this matter in CrossFit? And what does it mean for you? 


It means your success depends, in part, on the health of the community. And the health of the community depends, in part, on you! 


Practically, what does that look like? What does Community mean within the context of KCI CrossFit? 

-The shared suffering of workouts brings us together. 

-We meet and engage with people in our class. It’s amazing what happens when you care for the other people around you! 

– Growth happens outside our comfort zone. Having a strong community fosters growth

– We welcome newcomers. The veterans know the power of CrossFit – and we are genuinely excited to share that with newcomers! 

– Lifelong friendships can be created and maintained. We share common interests and values – a great recipe for lifelong friendships! 

-Support in and out of the gym. CrossFit isn’t just one hour a day. Our coaches and members support each other more outside of the gym than inside! 


How to embrace Community at KCI: 

  • -Give someone a high five after every workout
  • -Cheer on people that are finishing their workout after you
  • -Get together with one person (or more) outside of the gym
  • -Meet with your coach to discuss your goals and action steps
  • -Introduce yourself to someone you don’t know in class
  • -Stay after class and engage someone in conversation

4 Tips To Help You Get Started

Most of us have no problem once we’re at the gym, on the trail, or biting into a salad. An object in motion tends to stay in motion. But getting to that point. Doing the “healthy thing” or the “hard thing” that we know will benefit us. That can be a bit trickier.

There is a certain amount of activation energy we must muster anytime we want to break out of our normal habit patterns. It’s hard to make will power override the status quo every time we need to make a decision though. If you’re someone who finds themselves frequently running into barriers when it comes to healthy habits then this article is for you!

Here are 4 Tips to help you get started on your healthy habits!

1. Define your task.
2. Make it as easy as possible to begin.
3. Find a way to make it more fun or interesting.
4. Stop publicly sharing your goals.

1.Define your task.
Specificity is your friend when it comes to taking action. The more focused and detailed your pursuit is, the more likely you will be to get it done. Just think about the following 3 statements:

  • “I’m going to eat healthy today.”
  • “I’m going to have a salad for lunch.”
  • “I’m going to eat a vegetable and lean protein with each meal and avoid eating sugar today.”

Which person do you think is going to have the most success with their healthy eating today?

Ding ding ding! If you said person number three you are absolutely correct. This person took an approach that set them up for success in their meal choices for the day. Notice that they didn’t have to do anything special to make this happen. The short amount of time it takes to plan how you will attack your healthy habit will pay tremendous dividends in the end!

2. Make it as easy as possible to begin.
As we talked about before, there is always a certain amount of activation energy required to start a new habit or task. If we can reduce the amount of activation energy it will be easier to get started.

That’s science right? Boom!

So how do we actually apply this concept? There are a ton of ways. Let’s say the habit is to go to the gym at 6am tomorrow morning. What are all the things that could make your trip to the gym happen successfully? You could:

  • Set your alarm so that you have enough time to wake up, get ready, and drive to the gym with 10-15 minutes to spare.
  • Set up your morning coffee and a simple breakfast so it’s ready to go.
  • Set a bedtime alarm reminding you to shut down the tech and get ready for bed at a desirable time.
  • Pick out your gym clothes and anything else you need to start your day off as a success.
  • RSVP/Sign up for the class.
  • Coordinate with a friend to carpool together to class. (This is a great way to stay accountable!)

The less you have to do in any given moment the easier it will be to take action. Try to eliminate as many barriers as possible that would present as an obstacle to your goal.

3. Find a way to make it more fun or interesting.
If you struggle to prepare healthy meals or don’t really like to exercise maybe you just haven’t found the approach that works for you. Trying a group fitness class, small group session, or personal training appointment might help you figure out the right environment and type of support you need to make going to the gym “not so bad” 🙂

If cooking and eating healthy is a struggle try to come up with a ritual that makes meal prep more fun. Invite a friend over, crank up some tunes, or binge watch one of your favorite shows while you chop veggies and cook up your meals for the week!

4. Stop publicly sharing your goals.
Studies have shown that people who publicly announce their goals or intentions are actually less likely to follow through on them. When you tell someone “I’m going to lose 10 lbs” or “I’m going to hit the gym 5 days a week” it feels good at the moment. According to the study, that sense of completeness you feel will make you less effective than if you were to keep the goals to yourself.

So what should you do instead? Write down the goals you have or some of the changes you want to make. Discuss a plan of action with an experienced coach who can tell you what it takes to get there. Keep it secret. Keep it safe. Get it done.

There you have it, 4 tips to help you get started towards your wellness goals.

When you hear that alarm go off in the morning and your first instinct is to hit that snooze button remember this maxim from Marcus Aurelius, “Is this what I was created for? To huddle under the blankets and stay warm?” Remember it is human nature to seek comfort. But it is our most basic desire that we are satisfied in the process. Hold yourself to that higher standard. The delayed gratification of getting out of bed for a walk or to hit the gym will improve your life and fulfillment in the long run. The warm bed feels good in the moment, but you’ll sleep easier knowing your actions are aligned with your words.

Swim Rescue Lessons!

Parents, would you like your child to learn self-rescue and swimming skills? You now have access to the best certified ISR (Infant Swimming Resource) instructor in the area, Jen Tyson! Jen helps children 6 months old to 6+ years of age learn how to swim and self-rescue during private lessons! Details of the lessons are below: 



Please Review the following information before reserving a time lesson time for your child.

  • Lessons are 10 minutes each day, 5 days a week for 6 weeks.
  • If you are late for lessons, we will try and accommodate you, but will have to stick to our time to keep the Rec Center on Schedule.
  • All registration fees and deposits are non-refundable.
  • The registration fee is $105 per new student and $35 for returning students.
  • After registration is complete and your child has been approved, you will receive an invoice from Pocket Suite for the full balance of tuition.
  • $480 if registered between November 1st– November 7th.
  • $500 if register between November 8th– November 28th.
  • This promotional price is only good for lessons between January and April 2021.
  • The fee is for one session. Most children will finish the session with 4-6 weeks. If your child comes to every lesson and needs more time, you will not be charged for the time needed to finish lessons. We will go over the skills your child should be able to learn in the session, and I will give you progress updates. Please know that every child is different and our main goal is to have a safe child in the water.
  • Holidays, vacations and your sick days will can be made up if needed, for a fee of $20/lesson. However if I cancel lessons, the lesson will be made up at the end of the session, or can be used towards a refreshers lesson in the future.
  • Weather related lesson cancelations will not be made up.
  • Only register students needing the full 6 weeks. If your child needs a refresher or once a week maintenance lessons, please email me and we will get you registered separately.

Registration through ISR will be emailed 30 days prior to lessons beginning. This must be filled out for your child to attend lessons.

Contact Information:

Jen Tyson
Certified ISR Instructor
Columbus Swim Rescue, LLC
DBA Kansas City Swim Rescue 


2020 – What’s your perspective?

You can look at 2020 in two ways:

  1. 2020 is happening TO you.

  2. 2020 is happening FOR you.


If you feel like 2020 just keeps happening TO you, this article is for you. We have 3 months left in 2020, and it’s time to ask yourself, “How can I use these last 3 months to make 2020 work FOR me?”


Your attitude affects your words, your words become your actions and your actions determine your destiny. So, what’s your attitude when it comes to challenges and hard situations?


Have you told yourself the troubles of 2020 just seem to keep happening to you? Do the masks and restrictions keep oppressing you? Is your schedule out of your control and you can’t workout? Are you just waiting for “normal” so that you can start to feel better, act differently, & make progress?


Or are you telling yourself that all of the challenges of 2020 are for your betterment? You get to find a new way to do things. The obstacles you face and overcome are making you stronger, more resilient, creative, and adaptable?


You see, if you adopt the first attitude, “This is happening TO me”, you will always be limited. You are always at the mercy of something outside of your control. There will be reasons you won’t reach your full potential, and there will be reasons you won’t “find” joy. This is the default mode for us far too often. We adopt this mindset without even thinking about it. It’s easy to blame circumstances. And honestly, it’s just easier to adopt this attitude.


But, if you can adopt the second attitude, “This is happening FOR me”, you will see challenges as opportunities. You’ll grow and you’ll move toward your goals. In the face of challenges, you find a way to overcome them. You will ultimately be more joyful because you are focusing on things you can control. It’s not an easy task, but nothing worthwhile is easy. And you know that to be true!



Ultimately, you have to recognize what is in your control and what isn’t. And your attitude is always in your control. Yes, it requires hard work to take control of your attitude, but it is ultimately one thing you always have control of.

You don’t have control of the kids’ sports schedule. But you control how you respond to it.

You don’t have control over the bickering on social media. But you control how you consume it and how you respond.

You don’t always have control over your work schedule. But you control how you view each day.

It doesn’t take much to recognize your attitude. It’s easy to do when you get frustrated or upset. Use that moment as a trigger to ask yourself, “Why am I frustrated? And how could I change my attitude and not be upset anymore?”



When you control your attitude, you will use different words. You’ll use more positive language. And that language plays a large part in how you view your life.

“I hate burpees and running.” versus, “I’m going to improve my technique and these movements won’t be so hard next time.”

“I have to work out today.” versus, “I get to work out today.”

“I’m too busy to eat healthy.” versus, “I get to figure out how to fuel my body well so I can perform well.”

“I have to wear a mask.” versus, “I’m wearing this mask and practicing mindful box breathing.” (Yes, really, I’ve had to do that.)

If you are more likely to use negative language regularly, how will that impact your actions? Are you more likely to skip your workouts? Complain? Find excuses?

What if you use the more positive language? Will you find a challenge and achieve a goal? Will you think creatively? Will you be more resourceful and get the work done in less time?

The words you use determine your actions. If you say you’re too busy to eat healthy, well, you will be. If you say you hate running, you will skip a workout that has running in it. If you say you have to wear a mask, you’ll end up wearing it while driving your car. (Ok, that one is just for humor. Please don’t be that guy!) Finding a way to use more positive language will create different outcomes. Again, I think an easy way to recognize this is to stop yourself when you’re frustrated. Check the words you say out loud and in your mind. Are they positive or negative? If you find yourself using negative language, just require yourself to reframe the situation with positive words. It takes practice!


So , knowing your attitude and words are critical to your actions, the question today is, what can you accomplish in the last 3 months of 2020? And how will you accomplish it?



If you can begin to shift your mindset and the words you use, now you’re in a great position to accomplish something before the end of the year! Did you have goals to start 2020? Maybe you can still achieve them or get really close!

For example, maybe your 2020 goal was to get in shape/lose weight/etc. Well, you have 90 days! What more can be done? Use the positive attitude and language:

“I get to work out today.”

“I’m going to improve my running technique by the end of the year.”

“I’m going to eat vegetables with 80% of my meals.”

These words will drive action! You’ll get to bed earlier so you wake up to hit the gym. You’ll watch running technique videos instead of mindlessly scrolling. You’ll actually show up to the gym. You’ll find a meal prep app and use it. Using these words will energize your actions. You’ll be excited again because you’ve taken control of your attitude!


2020 is just like a CrossFit workout

If you’ve been doing CrossFit for any length of time, you know that workouts get tough. Let’s use a workout analogy for fun. Imagine a workout that is “4 rounds for time”

Round 1. “This isn’t so bad. I like these movements, I’m going to push it today. This is tough, but I’m ready. I’ve got a good pace going and I’m starting to sweat. This will be great!”

Round 2. “Holy crap what happened?! Everything was so much easier in Round 1! Why is everything so hard in Round 2? Oh my gosh, is this going to kill me?!”

Round 3. “I can’t believe I’m still here. Surely I will die. I hate CrossFit. I can’t breathe. My shoulders are jelly and my legs don’t work. This will be the end of me. “

Round 4. Dang, I’ve done a lot of work. I can’t believe I’m still going. This is the last round. I’m almost done! I think I can push a little harder. I can keep going! Actually, I’m almost done, let’s sprint to the finish!”


Does that sound like your 2020? Rounds 1-3?

Well, it’s Round 4 and you’ve got a decision to make. You’ve done a lot, been through a lot, and 2020 has hurt a little bit. But I think you can push a little harder. I think you can actually sprint to the finish line. I believe that 2020 is working FOR you. I believe that you CAN accomplish a lot in these last 3 months!


The choice is yours. But you knew that already. Starting today, be aware of your attitude and words. Replace negativity with something positive. You’ll start to gain momentum! Remember, the challenges that lie ahead will happen FOR you, not TO you.



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Wellness Challenge | Sign Up Today!


Our 5 Week Wellness Challenge is fast approaching! ⁠

Could you use a reset with some of your healthy habits? ⁠
Do you feel like some accountability would set you straight? ⁠
Are you a little sick and tired of being sick and tired? ⁠

This challenge is for you! You’ll be given habits for Nutrition, Hydration, Sleep & Exercise and so much more! Challenge Kick-Off is September 27th! ⁠

– 5 Weeks. 5 Wellness Habits
-3 consultations with coach⁠

-Wellness Challenge Workbook

-Biometrics before and after⁠
-Special FB community page⁠
-24/7 access to coaches via special wellness challenge text line⁠
-Weekly recipe⁠
-Weekly “pro tips”⁠
-Chance to win one of 3 big prizes⁠

$150 entry fee

Send us a DM if you’re ready for the challenge! ⁠


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