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.

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

https://itunes.apple.com/us/podcast/chasing-excellence/id1170629044?mt=2&i=1000412054360

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!

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