Fulfillment – What It’s All About

“We are all pursuing fulfillment.” 


Aren’t we all striving for fulfillment?  In our jobs.  With our family.  And our own personal fulfillment.  If fulfillment is what it’s all about, what does it take to be fulfilled?  1) Define what fulfillment means to you in those areas.  2) What is required to be fulfilled in each of them?  Everyone’s definition will be different, but the requirements are same!

Sacrifice and Hard Work

We’re fulfilled parents because we sacrifice time, energy, sleep, money and love for our children- and parenting is ridiculously hard work.

We’re fulfilled in our career when we work hard, learn new skills, and typically sacrifice 40 or more hours per week.

We will be personally fulfilled when we work hard on improving ourselves and growing.  Becoming the best version of ourselves, so to speak. So what do each of us have to sacrifice to be fulfilled?  That’s up to us.   What seems to be constant is; sacrificing time, money, and energy. All three will be sacrificed in some capacity.

How fulfilled do you want to be?

And what is it going to require?

And what’s the cost if you live an unfulfilled life?

Hard questions to answer, for sure!  As for me, to be fulfilled at work and with my family, I must feel fulfilled personally.  I need to take care of myself to have the opportunity to care for others.  I spend the time in the gym I need to.  I prioritize my own nutrition.  I can’t make the impact I want to have without striving to be the best version of myself I can be.  Prioritizing personal fulfillment takes a back seat unless we are intentional with our decisions.  And it’s not easy, and I’m not perfect, but it’s too important to ignore!

Maybe you feel the same?

If you’re struggling to feel fulfilled and don’t know how to prioritize yourself, I’m happy to speak with you about your goals, and how you can develop your fulfillment.

Nick Prohaska

KCI CrossFit

4 Ways to Beat the “Fall Funk” – When You Just Aren’t Feeling It

In a slump.  Feeling unmotivated.  Uninspired.  Stuck in a rut.  Not making progress.   If any these ring a bell, you might be in a “Fall Funk.”  Keep reading..

The fall funk is quite common.  Things at work are “just ok.”  The kids are back in school and they have activities all the time.  You don’t have any time for yourself.  The fun summer vacation seems like an eternity ago and you aren’t really able to see a break until Thanksgiving or even Christmas.  And it’s only September; and way to early to think about Christmas!  Life is essentially “blah”.

This carries over into the gym as well.  You had a great summer of training and lost some body fat, fit better into your summer clothes and made some gains!  But you aren’t feeling the excitement to get into the gym and give it 100%.  You haven’t made any fitness goals for the end of the year; because Christmas is coming up, and you know, that’s a reason to “cheat.”

At some level, if you are feeling a hint of truth in those statements you could be dealing with some form of the Fall Funk.  The good news is that, now you’ve realized it!  Once you know where you are, you can make a plan to get out of it!  Here are 4 suggestions to hit the reset button and use this time of year to keep progressing!

1) Remind yourself why you started. Too often we get bogged down in the “grind” or the rut and we forget why we are doing things. Why are we eating healthy? Why are you going to your kids’ soccer games? Why are you going to the gym? There are the superficial reasons, and then there is the real “why” behind everything we do. Take 15 minutes and write down why your fitness is important for you. Then, share that with a friend and talk about it for 15 minutes. You may surprise yourself at the recharge and perspective that can come from a simple 30 minute exercise.

2) Set a goal.  Eating habits, strength gains, learn a new skill, enter a competition, or anything else!   The actual goal might not matter in the long run, but the simple act of pursuing a goal to achieve before the end of the year can be very empowering and motivating.  Pick something that sounds fun, something that you are curious about, and go for it!  You’ll need someone to hold you accountable, so grab 2 friends that are on-board with your goal and hold each other to it!

3)  Make an investment by spending more time or money on your health and fitness.  This is similar to buying stocks when the price is low.  Your motivation is low, and a great way to add value is to commit an extra investment into your fitness.  Maybe you can practice foam rolling and recovery every day.  Or maybe you can invest in a couple personal training sessions to improve your double-unders or muscle up.  Make the investment now and reap the rewards!

4)  Phone a friend.  Call a friend and invite them to CrossFit!  You’ll be helping them by introducing them to your fitness community and it will help you re-ignite the fire and excitement for your own training!

I hope that one of those ideas sparks a fire for you to push through your Fall Funk!  As always, if you’d like to talk with a coach and want some help creating a plan, let me know!

Nick Prohaska | 816-659-3076 | 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.


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!

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!

Gratitude & Grit | The History



By now you’ve seen our Core Values are Gratitude & Grit, and hopefully you’ve taken a look at what that means us us.  If not, you can read about it HERE.  What makes these values so special to us is the way they came about and the story behind it.  

The hashtag #gratitudeandgrit came from a random Facebook post, on a random Thursday in June after an open-gym session.  We immediately knew the slogan rang true for the members of KCI.  But it took a few months to realize that Gratitude and Grit were the perfect Core Values for us.  

A little background on the post:

Holly is a 2.5 year CrossFit veteran.  She’s one of the most dedicated people when it comes to attending class.  She sacrifices more than many people know to get to the gym regularly.  Yet she has her own struggles.  (You’ll read those soon)  And she has a great perspective on life.  

There’s a member at KCI who was diagnosed with cancer and started treatments in February of 2017.  Other than the days immediately following her treatments, she rarely missed a workout.  She came in to her normal class times and modified the exercises she couldn’t do, or shouldn’t do.  She never complained.  She was always encouraging to others.  She always worked as hard as she could. To simply call it inspiring would be a grievous understatement.  It was awe-inspiring and near miraculous to see her in the gym from February – September.  

Here’s Holly’s post from that Thursday in June.  It’s short, raw, and laced with emotion:

Reality check: showed up at the gym this morning, a little whiny, feeling tired, having cramps (tmi? sorry), gonna workout because I have to, not because I want to but not very motivated.

Decide to make up a partner WOD I missed yesterday and at the last moment, another lady comes in so I actually have a partner. My partner is fighting stage 4 breast cancer, still a CrossFit badass, lost a freaking fingernail during the workout (side effect of chemo), apologized to me (um, really?), threw on a pair of gloves to keep the blood under control, and KEPT GOING, LIKE A BEAST.

Suddenly I was embarrassed that I whined about my cramps and I was ashamed for feeling tired today. She’s an amazing athlete, has a stellar attitude, and is most definitely kicking cancer’s ass.      #GratitudeandGrit

Knowing the hearts of both of these women, that hashtag rang out like a shotgun in my head.  It clicked, it just made sense.  Gratitude and Grit.  It’s so simple.  Yet, so hard.  It’s what we are striving for, and it’s how we are living right now.  These values are lived out and cultivated in the smallest moments in life.  The small, seemingly insignificant moments can be the most powerful when building character.  KCI CrossFit is a place to live out and cultivate Gratitude & Grit! 

It is our wish that every member of KCI CrossFit lives with these values close to their heart.  And it is our mission to develop and cultivate Gratitude and Grit within all of our members.

If you’re on a fitness journey, we’re here to help!


Gratitude & Grit – Our Core Values

KCI CrossFit was built to bring people together and provide a framework for them to create the happiest and healthiest version of themselves.  We collectively agree that we are striving to be the best version of ourselves and that we are committed to that pursuit today, next year, in 10 years and in 60 years.  We welcome newcomers into our community and treat them like family.   As a community of like-minded individuals, it became apparent that a common set of values and norms were needed.  A compass to help guide us.  A road-map to follow.


Gratitude & Grit Core Values

Let’s use an analogy to understand why the Core Values are important and how they affect our overall health and fitness “journey” to creating the happiest and healthiest versions of ourselves.  

To create the healthiest and happiest versions of ourselves we need a vehicle to take us on the “journey,” and we need a road to drive on.  

Our mentality of Gratitude & Grit is the vehicle.  And our habits/actions are the roadway.  Habits with our lifestyle, work, sleep, nutrition, and exercise are the major components that make up the roadway.  KCI CrossFit strives to provide the roadway, the path we can take to lead a healthy and happy life.  What we are also trying to provide is a tune-up, check-up, and upgrade to the vehicles we are driving.  A refining of our mindset; and an owner’s manual on how to drive the car.  

Gratitude & Happiness

Happiness isn’t a destination. It’s not around the corner or on the other side of a difficult situation.  That’s a hard truth we’ve had to realize.  We must chose to be happy, wherever we are because the journey never ends.  And this is the essence of gratitude.  Whether we’re talking about the “fitness journey” of losing weight or getting in shape, or the journey of life.  We won’t find lasting happiness at an arbitrary “end” destination.  

If I lose 20 pounds, I’ll be happy.  When I have 6-pack abs, I’ll be happy.  If I make $100k a year, I’ll be happy.  If I have 2 kids, I’ll be happy.  If I can buy a fancy car, I’ll be happy.  If I can retire and move to the beach, then I’ll be happy.  

These cultural norms are unfortunately not grounded in truth.  While achieving those goals may bring momentary excitement or happiness, it will be short lived.  Very soon, we will realign our goals and be striving towards the next “thing” without lasting happiness.  Always chasing a moving target!  

Conversely, cultivating gratitude yields happiness today and nurtures our capacity for happiness in the future.  Recognizing what’s already in our life that we can be grateful for.  Realizing the abundance that we already have and being thankful for it.  We are grateful for our spouses.  Our jobs.  Our safety.  Our freedom.  Our health.  And on!

Practicing Gratitude

Our attitudes are magnets.  Whatever we put out, we will attract.  Whatever we are looking for, we will find.  If we look for positivity, we will see it all around.  And if we see more positive in our lives, we will be generally happier.  And thus helping us achieve our primary goal:  creating the happiest and healthiest version of ourselves.  This is the core importance of gratitude in our lives.

What does Gratitude look like?  What are some of the actions of this mentality?  Well, here’s a few off the top of my head:

Gratitude means smiling.  Looking people in the eyes.  Active Listening.  High fives.  Being on time.  Using manners..  Encouraging words.  Lending a hand.  Working hard.  Never quitting.  Making sacrifices.  Saying “Thank You”.  Volunteering.  Just to name a few!

So, all that to say, gratitude is immensely important in our lives, and it’s importance translates to working out, our fitness goals, and overall health.  Gratitude is a mindset, and it’s also an action.  We live out our gratitude mindset through our daily actions.

Now, Grit.  Like Gratitude, Grit is a mindset that must be developed, and it’s also an action.  Developing grit doesn’t happen by chance.  It happens by doing; by taking action.  

What is Grit?

Grit is “getting knocked off the horse and getting back up.”  Grit is the willingness to try new things.  Grit is living outside your comfort zone.  Grit is building discipline.  Grit is accepting that failure is part of the process.  Grit is never quitting.  Grit is being resourceful.  Grit is making hard decisions.  Grit is making sacrifices.  Having grit means living with integrity.  Living with grit means having persistence when things get hard.  Having grit also means we don’t make excuses.  We could go on!

Grit in the gym means all of those things!  Results don’t just happen, and there aren’t shortcuts.  Hard work, persistence, integrity, and failure are all necessary parts of the process – whether you want to lose weight, gain muscle, or build confidence.  You see, to change our bodies we must push outside of our comfort zone mentally and physically.  We must make sacrifices.  We must find a way when the way forward is unclear!  Developing and practicing grit is at the core!

Cultivating Gratitude & Grit  @ KCI

KCI CrossFit is a place to cultivate grit.  We require hard work and persistence.  We are putting daily disciplines into practice.  We are parents, business owners, employees and we are making sacrifices to achieve goals in all areas of our life.  KCI CrossFit is a training ground to apply grit into all other areas of our lives.  Working out is hard.  CrossFit is hard.  We learn the basics, practice them and become better!  And therefore, cultivating grit helps us become the healthiest and happiest version of ourselves.  

Bringing Gratitude and Grit together is our recipe for success.  As a fitness community, we rally around a common goal and come together.  We encourage and challenge each other.  We have high expectations and hold each other accountable.  We celebrate successes and stick together when things get hard.  We are a family!