Habits > Goals

“We don’t rise to the level of our goals.  We fall to the level of our systems.” -James Clear

Do you ever wonder how some people achieve their goals and others don’t? More often that not, what separates those people are the systems they choose. Systems are habits.  Small habits.  Steps we take to move in the direction we want to go.  

Winners and losers have the same goals, don’t they?  Both basketball teams want to win the game.  Every Olympian wants to win the gold medal.  We all want to be healthy and fit.  What separates those who win or achieve that goal has less to do with focusing on the goal and everything to do with focusing on the systems; the habits, that will produce the outcome.  The basketball team doesn’t spend the whole game staring at the scoreboard and expect to win.  They execute plays.  The Olympian doesn’t stare at the finish line.  They focus on their running stride, their breathing, etc.  

We won’t lose weight and get in shape by simply wanting to eat better and exercise more.  We have to download the meal prep app.  We need to meal prep. We take our lunches to work.  We pack our gym bag and leave it in the car.  We set our alarm earlier.  These habits and dozens more are the keys to achieving the goal.  The goal is necessary, but not sufficient to ensure we succeed. 

If you focus on the right habits, the outcome will begin to take shape.  The outcomes we want are a lagging measure of the behaviors that precede them.  And those behaviors are largely driven by our habits.  

Negative habits are often automatic, and we don’t always think of them as “negative”, but if you analyze your habits, which ones move you towards your goals and which ones move you further away from them?  Do you have fast-food lunch every day at work because that’s what everyone else does?  Or do you bring your lunch with you, and use your lunch break wisely?  Do you watch an hour of TV every night, or do you spend time stretching, reading, or journaling?  

Take a few minutes right now and write down some habits that are moving you further away from your goals.  Identify these areas that you’ve let bad habits dictate your actions.  Then you can work on a plan to reverse the habits and move in the right direction.  Take 10 minutes right now! 

Building outcome-based habits versus identity-based habits. 

Compare these to statements:

“To lose 40 pounds in 6 months, I’ll go to the gym 5 days per week and follow a paleo meal plan.  Then I’ll be the person I want to be.”  

“Who is the type of person that can lose 40 pounds in 6 months? What are the habits of that type of person?”  

Which statement sounds more familiar?  Too often, it’s the first one.  The goal is set based on the outcome. “I want to lose 40 pounds in 6 months.”   However, we find those who are more successful at achieving results utilize the identity based habits, as in the second example.  If you can identify as “the type of person that is fit and healthy” then you can successfully build habits – systems – based around that identity.  “I will become the type of person that can lose 40 pounds in 6 months.” This has more power! Once you can identify the type of person you want to be, then you can identify the habits of that type of person and take action!

Here’s an example: 

“I’m the type of person that is disciplined.”  

3 Habits of Disciplined People:

1) I don’t hit the snooze button. 

2) I will make my bed right as I wake up. 

3) I will write down my top priorities of the day as I eat breakfast. 

Your turn.  Take a few minutes and write down two or three, “I’m the type of person that ________” statements.   And then, write down 3 habits of that type of person that you aren’t currently doing.  How can you implement these habits, based around the type of person that you want to be?  Now you have small habits that you can easily execute on that will begin to shape your desired outcome!  

This is just the tip of the iceberg when it comes to the power of habits.  Spend some time really diving into a couple Identity-based habits and see where that leads

Create small habits today!

-Nick Prohaska

Resolution Roundtable

How are you doing with your Resolutions? Many people struggle with consistency after 2-3 weeks, so if you’re slipping, it’s normal!

We’re ready to help you push through to the next level and make these resolutions actually stick!   

Resolution Roundtable is a small group meeting with a maximum of 5 people and a coach!  We will spend an hour digging into the habits and daily actions that will help you actually achieve your goals!

Join our first Roundtable from 6:30-7:30pm this Thursday the 24th!  If that time doesn’t work for you, we will be forming other Roundtables that will fit your schedule!

Text “RESOLUTION” to (816) 439-7007 to join a Roundtable!

Free and open to the public!

Seven Ways to Help Newcomers Feel Welcome

Happy New Year, KCI. This time of year you might start seeing some new faces in the gym and we are excited to show them what KCI CrossFit is all about. Here are a couple ways you can make someone feel welcomed!

1. Say hello. It can be scary going to a new place, period. Now imagine walking into a new place and the music is blaring, barbells are dropping and funny looking movements are being done. Intimidating, to say the least! So when you see a new face at the gym, say hello, introduce yourself , and simply ask “Tell me about yourself.”

2. Offer help. Bathrooms, bands, barbells, PVC pipes, ab mats, you name it.  New people are overloaded with new things. So lend a hand and show them where everything is

3. Don’t coach. Don’t feel like you need to coach a newcomer. You don’t know their background, if they have any injuries, or how long they’ve been doing CrossFit. Offer encouragement and discussion, but allow your coach to coach them.

4. Partner up. Put yourself in their shoes. Having a workout or lifting buddy is way less intimidating as a beginner, so consider partnering with the newcomer. Maybe you can show them what really good technique looks like. And hey, it’s ok if you your workout isn’t drop-down intense today. Have some fun!

5. High fives abound. Fist bumps, high-fives, whatever. Make a point to find that athlete and congratulate them on a great workout. There’s no better way to encourage a new athlete to return than offering some praise and encouragement. 

6. Encourage them to return. Walking through the door was probably really hard for them. Help make their decision to return easier by encouraging them to come back. “Will I see you again tomorrow?” is a great way to start and will show them that KCI CrossFit isn’t like any other gym they’ve ever been to. 

7. Remember your first time. Regardless of how long you’ve been part of this community, everyone had their first day. Reflect on your first day/week/month and share some insight with them.

USAW L1 Certification @ KCI CrossFit

January 5th & 6th @ KCI CrossFit

The scope and sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development. The course includes theoretical classroom, and practical application over 2 days.

Registration cost $499

Sign Up HERE! 

For more information email Nick@kcicrossfit.com

10 Habits to Stop Having

KCI Community,  

I’m not sure about you but I’m a huge fan of podcasts.  They are a great way to learn new things, reinforce good habits, and deepen your expertise.  One of my regular podcasts is Chasing Excellence by Ben Bergeron.  He is a prolific CrossFit Coach and Affiliate Owner.  I think he has a lot of good knowledge to share, even if you don’t CrossFit. 

I encourage you to listen to a recent podcast of his regarding habits, and specifically habits to NOT do.  Whether or not you agree with all of his suggestions, you get a sense that he lives by a clear set of principles and guidelines.  Below are my notes I took while listening to the podcast (so the text below is my interpretation and not his words)  I encourage you to listen to the full podcast by clicking the link below and taking your own notes.

 Fitness Habits.  Fitness Goals. CrossFit. Healthy Habits. Health and fitness habits.  Health Goals.  Self Improvement. Fitness Coach. Personal Training. Life Coach. 


10 Habits You Should Stop Having: Ben Bergeron



Here are my notes: 

Don’t hit the snooze button.  By hitting snooze, you are procrastinating the very first task of the day: simply wake up.  What are the actual sleep benefits of 9 more minutes in bed?  Negligible.  Set the alarm for the time you actually want to wake up, and hold yourself accountable. 

Don’t get mad in traffic.  You can’t control it, so don’t let it make you angry.  

Don’t show up late.  Your time is just as valuable as everyone else’s, and showing up on time sends the message that you value others’ time as much as yours. (Always makes me think of Fast Times @ Ridgemont High…Spicoli) 

Don’t tolerate gossip.  Gossip erodes trustworthiness.  

Don’t watch the “news”.  Politics, Hollywood, social media, etc.  These are all forms of entertainment and their job is to grab and hold onto your attention.  There are far more productive things you can spend your time on than the “news”. 

Don’t pass judgement, don’t criticize.  Let’s not pretend that we have all the answers, because we don’t. 

Don’t eat and scroll (on your phone) if you’re with others.  If you are looking at your phone, you are sending the message that what’s on the phone is more important than the other person. 

Don’t look at email before lunch.  Put the most important things first.  Email (for many of us) can be a major distraction.   For heaven’s sake, don’t wake up and check email first thing. 

Don’t leave dishes in the sink.  Stay uncluttered and finish what you started.  

Don’t wait for perfect.  “Jump and grow wings on the way down.”  The first iPhone didn’t even have a calculator.  Just go and do it!



What is it?  A fun summer photo contest for KCI members

When is it?  June 4th-August 10th

How do I play?  Get creative and have some fun while you’re out and about in KC or on vacation this summer.

Take a picture of yourself with your KCI gear on and “tag” KCI CrossFit on social media. @kcicrossfit 

The best photos will be displayed in our member forum every Saturday and the members (YOU!) will vote on their favorite.

Weekly winners will be placed into a summer-end raffle, and five individuals will walk away with some sweet prizes!

What are the rules?  Only one photo per member, per week. Weekly votes for the best photos will be held on Saturdays. Voters will choose “best photo” based on any number of criteria: Location, creativity, people IN the photo with them, etc…

Summer-end raffle will be held on August 11th.

Questions?  Post here or talk to Nick Prohaska or I in person!

Good luck, KCI!   📷🌉🕌🏖

10 Benefits of CrossFit

What’s the big deal with CrossFit?  Does it actually live up to the hype?  It absolutely does!  Here are the Top 10 Benefits of CrossFit: 

 The Community at a CrossFit gym is a top benefit and reason so many people lose weight and get in shape with CrossFit

1. It’s actually fun.  Your workout routine should be fun!  We’ve all tried those fitness routines that are awfully boring, and CrossFit is definitely not that!

2. You’ll feel better throughout your day.  Some pretty amazing things start happen when you exercise regularly, and your mood and natural energy levels will improve!  

3.  Every day is a different workout.  And every day you will finish the workout and feel refreshed, recharged, and more confident.  

4. You’ll be supported.  You’ll have the support from your coaches and other members.  Everyone is there to get in better shape, so we all help each other along the way. It’s very powerful!

5. You’ll be challenged, and that’s part of the recipe to lose weight and get in shape.  CrossFit offers you the challenge you need to succeed.  

6. The coaches care about you.  You’re not just another gym member.  Your coaches own the business and treat everyone like family. 

7. You’ll sleep better.  I can’t promise you’ll sleep more, but you will experience better quality of sleep with a regular fitness routine.  

8. You’ll gain confidence.  CrossFit will have you try new things, which is a great way to boost your confidence!

9. You can actually do it.  CrossFit isn’t as scary as the internet makes it seem.  Normal people do CrossFit, and so can you! 

10. You’ll see results.  It’s not magic, and takes some hard work.  But CrossFit can be the perfect tool you need to see a huge change in your health and fitness.   

The truth is, you have to see it to believe it.  We invite you to come check out a class.  You can participate if you want, or just sit back and watch.  

If you’ve identified it’s time for a change; a healthier life, more confidence, or just a change in your fitness routine, take the next step.  Give KCI CrossFit a call and come try a class! 

KCI CrossFit to host a USAW Level 1 Coaching Certification

 CrossFit gym coach in Kansas City teaching safe barbell movement. 

March 24th – March 25 @ KCI CrossFit

The scope and sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development. The course includes theoretical classroom, and practical application over 2 days.

Registration cost $499

Sign Up HERE! 

For more information email Nick@kcicrossfit.com



The 1 thing I learned by “quitting” caffeine


I quit caffeine for two weeks.  Here’s what I learned. 

I quit caffeine not as a New Year’s resolution or any specific goal I had.  I had no intention of completely removing it from my diet.  But I needed a challenge.  I recognized that I hadn’t challenged myself for awhile. Sure, I was pushing myself in my workouts and was working through some challenging projects at work.  But, I’ve realized something about myself over the years is that I need a challenge that I create.  Something that I determine I can do.  Otherwise, I feel stagnant and bored with routine.  So I needed to switch it up.  

You see, I was bored of my routine.  I woke up, had two cups of coffee and then left for work.  Then, around 12-1pm I had some sort of caffeine again.  And that was my routine.  I didn’t feel like I was over consuming caffeine, but I needed a challenge to test myself.   

So I stopped drinking coffee in the morning.  That was the hardest.  I have a regimented morning, and getting my mind going with caffeine is part of that ritual.  So, when I got to work the first few days I definitely could tell that I wasn’t as chipper as usual.  But I got through it.  And fortunately I never got the withdrawal headaches people talk about.  The afternoons were easier.  Actually, I started drinking hot tea again, which was nice.  Now, I know black tea and green tea both have some caffeine, so those days I technically had some caffeine.  It’s still a far cry from my normal amount of caffeine, so it’s still a win in my book.  And that routine went on for two weeks.  Not very special, until I looked back and reflected on it.  

My main takeaway from this challenge:  the power of saying “no.”  The mental shift that happens when you deny yourself something that you want.  Most of us say “yes” to so many things its hard to even recognize when we say no.  I’m talking about saying “no” to the donut in the office – even when we “deserve” it.  I’m talking about saying “no” to watching (or binge watching) a tv show.  I’m talking about saying “no” to the second glass of wine or the piece of cake that is free with your meal.  I’m talking about saying “no” to our ever-distracting cell phone.  

Telling myself “no” in those times when I wanted something forced me to make a uncomfortable decision and to choose a different course of action.  I had to get creative.  I had to say “yes” to something better. 

This challenge was about 5 weeks ago, and since then, I have higher natural energy.  I still have coffee in the morning, but about half as much.  I researched and have been practicing breathing exercises that naturally energize the body (my new challenge).  I stopped drinking alcohol during the week.  And I’ve been drinking more hot tea.  So, looking back on my little challenge to say “no” to caffeine for a couple weeks has started to produce some really cool results in my life.  Results I never expected.  So, what can you challenge yourself to say “no” to?