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,

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

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!


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 |

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!

Top 4 Reasons We Don’t Reach Our Goals

Why don’t we reach our goals?  In my experience, the number one reason is that we don’t Take Action.  We have a burning desire to lose weight, feel better, build a business, etc. but never put the rubber to the road.  Why is that?  Why do we seem to set ourselves up for failure?  I’ve found there are typically 4 big hurdles in our way.

These are the Top 4 Reasons We Don’t Take Action

1) Comfort

We construct our lives to be comfortable.  We purposefully don’t want to experience discomfort and spend a lot of time, money, and energy on the comfortable things in life. However, when we are trying to grow, change, or reach for a goal, comfort is the enemy.  We can’t remain comfortable and achieve something new – something outside our comfort zone!  So, “pain” is an essential component to growth and striving for a new goal.  Pain is a powerful motivator to start.  “I’m sick of being this lazy.”  “I can’t stand my job/salary.”  “I’m tired of being out of shape.”  These are pain-induced motivators.

After the initial pain motivator however, is a more powerful motivator.  Progress.  Progress is the ultimate motivator.  When you are seeing results – even small results – the motivation to keep going is strong!  Progress is the powerful, long term motivator.  When you can see that the actions you’re making are moving you in the right direction you will keep taking action.

So if you have a goal and need to take action, you need some sort of pain.  Put yourself in an uncomfortable situation.  Do something that scares you.  The hardest part is taking the first steps!  That progress will propel you forward!

2) Distractions

Seems obvious, right?  If you don’t know by now, your phone is a distraction. (You’re probably reading this on your phone right now, distracted from something else you could be doing.)  Not only is our phone a distraction, almost everything else distracts us from the top priorities in our lives.  Binge watching a season.  Doing “busy” work.  Too many work commitments. The list is never ending.  At some point, we’ve decided that trying to do as much as possible and consume as much as possible is healthy, and socially acceptable.  To really achieve goals of any significance, we must slow down.  Stop consuming so much.  Quit saying “Yes” to everything and start saying “NO.”   Replace the quantity of what you’re doing with quality tasks.

The key to removing all this noise from your life is having a plan.  Every day, every week, must have a plan.  If you’re free-styling it day by day, you are setting yourself up for failure.  There isn’t a single successful person that wakes up and just “wings it”.  You must have a plan for each day and each week.  It just has to be done!

3) Excuses

We’re all guilty here too.  With so many priorities and many of them conflicting, we come up with excuses why we have to put one priority in front of the other.  Do you need examples?  Ok.   “I travel for work, so I don’t have time to work out.”  “I’m a parent, and eating healthy is hard.”  “My schedule is too busy to work on personal growth.”  “I work at McDonald’s so I can’t eat healthy.”  Alright, I’ll stop there.  Excuses are everywhere at all times!  And sadly, these excuses beat us up.  We feel so conflicted and torn internally that we are wore out; defeated.

How do we get out of that rut and break the madness?  Accountability.  Someone that we trust to hold us accountable.  A mentor, coach, co-worker, etc.  Close family members can be helpful as well, but not always.  Choosing the right people to hold you accountable is needed to make the whole thing work.  If you go out and party with your best friends, they probably shouldn’t be your accountability partner to going to the gym.  Make sense?  Find the right people and hold each other accountable!

4)  Confusion and Uncertainty

These two will lead to not taking action also.  If you have so many ideas and distractions in your head that you can’t formulate a plan, you need to get the ideas out on paper and sort it out.  Being confused like this is just stirring the pot of soup and never pouring it out to eat.  You’ve got to get those ideas out of your head to make them meaningful!

Similarly, if you have uncertainty or questions swirling in your brain, you’ll never take the action you need to succeed.   Doing some research and finding successful people to emulate can be very helpful.  Find people who have achieved the things you want to achieve, and copy them.  I’m not talking about “internet people” and articles written by famous people.  Find actual humans that you can meet with and find out what they’ve done to make them successful.  Want to be a good parent?  Find some good parents.  Want to lose weight?  Go to the gym and find someone who’s done it.  Want to build a business?  Find someone in the industry and introduce yourself.

If you feel stuck and have been unable to take action on your goals, these suggestions might feel overwhelming.  Where do I start?  How can I get it all done?  How can I make so many changes?  It’s true, there is a lot that needs to be done.  If you need help with the first step, do this first:  Write down all your ideas.  Then reach out for help.  That’s it, take those 2 steps and you will be on your way!

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!