Keep the Momentum Going – New Member


Not long ago we gave you Steps 1 & 2 to Keep the Momentum Going as a new member. Those steps are  1) Regular Attendance and 2) Get Connected.  If you missed that message you can find it HERE.

Today we wanted to share Step #3 to Keep the Momentum Going!

3) Know Your Goals.  Have A Plan.  Get The Help You Need.  Do the Work Every Day

Well, this really could’ve been four individual steps, but really these go hand in hand!  Let’s break them down so you can have some tangible action items for this step!

Know Your Goals.  Sounds easy, but it isn’t.  “Look good and lose weight” isn’t really the best goal since you may never know when and how you can achieve it.  The best goals are specific, measurable and something you can actually take action on.  “Fly to the moon by January 1st.” is a good goal, but might not be realistic!  In all seriousness, goals like these are usually better places to start:

Go to CrossFit class 4 days per week for 30 days. Stay after CrossFit class to stretch 3 days per week.  Cut out soda from my diet within 30 days.Replace processed food snacks with healthy fats and protein.

Have A Plan.  “Fail to plan; plan to fail, ”  the old saying goes.  It’s cliche, but 100% true when it comes to your health and fitness goals.  You’ll have to plan your workouts in your schedule.  Plan your lunches during your workday.  Plan when you’ll go to bed.  Plan, plan, plan.  It sounds boring and tedious, but truthfully, this is how you will find success.  Planning is hard, and we can help!

Get The Help You Need.  Using your resources and getting the help you need is so important!  You are not alone in your pursuit of a healthier life!  You don’t need to have all the answers (or even know all the questions)!  Your coaches want to help you.  Family and friends can help (or sometimes they can hinder!) .  Maybe it’s time to enlist a nutritionist or mentor.  The point is, you have a greater probability of success when you are not trying to operate on a deserted island.  Talk to people about your goals, about what their goals are, and see where the conversation leads!

Do The Work Every Day.   Every day.  Working towards your goals requires work every day.  So you should be able to list what you are doing today, right now, to get healthier and move towards your goals.  Also, knowing what moves you away from your goals and avoiding those things is important too!  You can be going to the gym 6 days per week, but if you’re eating fast food and soda 5 days out of the week; which direction are you going?  Doing the work requires GRIT, and it is going to be hard.  Really hard at times.  But this is how you move one step closer every day!  Always be able to answer the question, “What am I doing today to improve my health and fitness.”

I know that’s a lot to digest, but take it one step at a time and you can accomplish it!  Reach out for a Navigate Goal Discussion with Nick or Christine if you haven’t already and we can get the ball rolling!  Of course we have more Steps to Keep The Momentum Going, and we will touch base in a couple weeks!

I hope you are excited to continue with your CrossFit training at KCI CrossFit!  We look forward to working alongside you in your heath and fitness journey!
Thank you again,
Nick Prohaska816-659-3076nick@kcicrossfit.com

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.

The Holidays Are Coming. Make Your Health A Priority


The holidays are right around the corner, and for many this means vacations, parties, food, drink, and less sleep.  Health and fitness takes a back seat usually. Raise your hand if you’ve found yourself saying one of these;

“Well, I don’t want to start now because the holidays are coming and I won’t have time.”

“Eh, I’ll eat better when the holidays are over. I want to enjoy them.”

“Family is in town, so I can’t go to the gym this week.”

“I can’t start a gym membership because I have to save my money for holiday shopping.”

Or how about these:

“Oh I feel so bloated I ate too much.”  

“I’ll start from square one in January, again.”

“I put on my holiday weight, again”

This doesn’t have to be reality for you this year!  If you’re tired of the cycle, it’s time to get uncomfortable and make your health a priority during this season.  Holidays 2018 can be different! You CAN eat well through the holidays. You CAN go to the gym. Heck, you even CAN start a new fitness routine.  How, you may ask? Do you need superhuman strength to stay away from the sweets and holiday drinks? No, you just need to practice GRIT!

5 Ways to Take Care of Yourself Right Now

My first tip for you is to just start. Find a fitness program and get started. I can hear some of you saying; “But I won’t be able to go every day since my schedule is so busy.”  So what! Don’t expect yourself to go every day. Go as much as you can. Once or twice per week is fine! The important thing to realize is that you are starting small and gaining momentum.  Progress happens quickly once you get going! (Think of building a snowman; it starts small!) And once you realize that you enjoy working out, you will inherently start creating the time in your busy schedule to prioritize going to the gym.  So it doesn’t matter that you can only go twice a week right now – just go! By starting now, you are exercising your grit!

My second tip; don’t feel obligated to eat all of the treats offered to you.  Maybe you think you’ll feel bad for not eating your friends’ homemade pumpkin pie or the coworker’s famous sugar cookies. But if you don’t want it, you don’t want it. Be grateful they brought their treats and kindly decline.  And they will be fine! However, if you do want it, take a small serving and enjoy it. There is no sense in stressing out about it. The best part is, your body can burn it off quicker if you are working out regularly!

The third tip is to be prepared. If you know you are going to a holiday party and know you’ll be tempted to eat everything in sight;  eat something before you go. Eat a meal or snack with healthy fats and protein before heading to the party so that way you can still enjoy the party but aren’t so hungry you sample the entire buffet.  Family dinner and you usually stuff your face with a full plate of food? Use a smaller plate. Seriously! Fill it up and then don’t go back for a second helping. If you are prepared, you can succeed.  It just takes a little grit!

My fourth tip is to get accountable to someone.  Find a supportive friend or two that will commit to keeping healthy habits with you.  Strength in numbers! Get a FB group going and share best practices, struggles and encourage each other.


“Sometimes you just need to move; and it’s better to practice a good habit poorly, instead of skipping practice altogether.” — James Hobart ”


Tip number five is critical—don’t miss your workouts!  Yes, life is out of sync and maybe you can’t make your regular 4 or 5 classes per week.  But don’t skip a whole week (or more) just because you have relatives in town or you have an office party to attend.  One or two workouts in a week is better than zero! I promise, you won’t regret it! Plus, those accountability friends are probably at the gym – so that’s a double win!

The moral of the story; you are in control of your own destiny this holiday season.  You aren’t a victim of office parties and family gatherings. You are in the driver’s seat and with a little grit and creativity you can navigate this holiday season healthy, happy, and improving your health and fitness!

Cheers!

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

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

 

 

5 Tips to Live Fit While You Travel


How to prioritize your health & fitness while you travel.  Our 5 tips to help you be fit on the road.  

 

Work travel can be stressful and unpredictable. You may be at the mercy of a daunting conference schedule, back to back meetings, or demanding client functions.  Being a “road warrior” often means we put our own health and fitness on the back-burner.  

Moreover, if you are a “road warrior” and travel the majority of your week, I’ll dare to say that you MUST figure out a way to prioritize your fitness while on the road.  It can be easy to view business trips as “cheat days” and allow yourself to make excuses for not having a fitness routine.  I told myself those lies for almost a decade!  I always said, “I’ll workout when I get home.”  But let’s be real, you won’t prioritize your health and fitness when you arrive home if it hasn’t been a priority throughout your work week.  And that was so true for me. 

This principle is true for a workout routine and nutrition choices.  Life on the road usually equals more calories, alcohol, carbs, sugar, salt, fat than you probably should be consuming.  If you eat poorly when you travel, is easy to eat unhealthy at home .  It’s not easy to travel and eat well.  Period.  But, in my book, it’s essential.  

Fortunately, there are ways you can break the “road warrior” mold and prioritize your health and fitness when everyone else is not.  Below are my top five tips for prioritizing your health and fitness while on the road. 

1.  Your success depends on your MINDSET

Are you willing to sacrifice?  More specifically, what will you be willing to sacrifice?  Do you have the ability to say “No” when you need to?  Will you be able to say “Yes” to the right decisions?  To really succeed, you will need a crystal clear vision on your health and fitness, and take ownership of each aspect.  Exercise, food, drink, sleep and stress are all, for the most part, in your control.  You must be able to control as much as you can!  The only way to succeed is through changing your mindset.  You are in control!  I recommend finding a fitness coach, personal trainer, remote coach, or someone that can hold you accountable to developing and executing your strategy.  

2.  Prioritize your Workout. 

If your work travels are anything like mine, my entire day is run on a tight calendar.  Meeting at 9, presentation at 11:30.  Lunch with a vendor at 1pm, etc.  Sound about right?  So, if you are going to workout at all, you have to put it in your calendar and stick to it.  Here’s where the mindset come in.  How much time do you have, realistically?  If you truly only have 7 minutes of free time in the morning while you are getting ready – you need a 7 minute workout for the hotel room.  And if you have 30 minutes, what can you do?  I’m not here to give you the top 5 exercises to do while travelling.  Rather, what I am suggesting is that you actually have the time, whether you believe it or not.  Put the workout in your calendar and make it happen. Morning, noon, or night, it’s a non-negotiable.  Alright, you want one exercise tip?  Do air squats while you shower.  It might not be pretty, but I bet you could do 100 or more squats. Then do 100 more while you brush your teeth.  It’s all in the mindset! 

3.   Prioritize your Nutrition 

What’s the mindset here?  Control what you can, when you can.  Start by controlling something easy; snacks.  Travel with healthy snacks, and only buy healthy snacks.  Fruit and nuts are the easy option.  Skip the overpriced airport snack stands and pack your own.  That creates an easy win.  Now, for your meals.  You need to do your homework ahead of time.  Know where you’re going and what’s available, and make a plan.  How many times have you been running late for the convention and grabbed the oversize muffin from the hotel lobby?  Chalk that up to mindset and lack of planning.  Then if you are going out to eat for lunch and dinner, try to be the one that selects the restaurant, so you are in control of what you eat!  Do your homework and read the menus at some of the top restaurants beforehand.  If that isn’t an option, sometimes you just need to play defense.  Obviously, don’t get the french fries as a side dish.  Don’t eat the bun.  Choose chicken.  No pasta.  Listen, there are a million guidelines you could follow, but the point is – control what you can, when you can.  I know how hard it is to eat clean on the road.  But if you can’t be 100% clean, it’s not an excuse to “cheat” or eat 100% poorly.  Change your mindset and change your eating behaviors. 

4.  Alcohol

Yes, I’m serious.  It seems like business travel and alcohol go hand in hand, am I right?  This one will sting for a lot of you out there, but you have got to take it easy on the booze.  Start to get real with yourself and you’ll come to the conclusion that you don’t need to impress anyone because you drink or, just because there’s an “open bar” doesn’t give you carte blanche to overindulge.  I’m only speaking from experience, but I noticed a massive shift in my physique when I cut the alcohol intake.  Determine your health and fitness priorities and stick to your guns.  Have one beer instead of three.  Choose one glass of wine instead of a double whisky and coke.  Or just skip it altogether.  Your mindset must change, and this might be the hardest change to make for some of you, but it is 100% necessary.  

5.  Sleep and Stress. 

You’re probably on the road because you carry some importance with your company.  There’s pressure to close the sale.  Make the client happy.  Solve the problem and turn the company around.  And, if you’re like me, you are under stress when you travel.  You can’t let the stress build up and not have a proper outlet for it.  You need quality sleep – so take control of it.  Look up the top ways to impact your sleep and take control of your sleep.  And while regular exercise may be one of the best ways to manage stress, you need other tools in your arsenal.  Mindfulness, breathing exercises, and conversations with loved ones are at the top of my list.  Listen, if you allow yourself to be stressed out, that will carry over into every part of your life.  You have to change your mind that you need to minimize the bad stress!  

These suggestions might seem overwhelming at first and feel like you are sacrificing a lot.  In the long run however, I think that by making these sacrifices you are actually taking control of your life and therefore will feel more free!  My last tip, one that I eluded to early on: you need someone to help you come up with a plan.  I wasn’t able to make these changes on my own.  I have a fitness coach and a spouse that help me every step of the way.  I’m accountable to them, and couldn’t be more grateful for those relationships.  So if you’re anything like me and want to change your “road warrior” ways, find a coach.  That’s the first step.