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Growing up, math was never my strong suit. I could never wrap my mind around quadratic equations, polynomials, and integrals. However, one concept I did understand was fractions.  The idea of numerators and denominators made sense.  In the past three years, I have had the opportunity to surround myself and work with some of the best athletes and in their field including Larry Fitzgerald, Tavaris Jackson, Eric Decker, Cris Carter, Thomas Cox, Rich Froning, Jacob Heppner, Mitch Leidner, and an incredible coach, Bill Welle. The fraction concept aligns perfectly with my experiences. As in math, a denominator is the bottom number of a fraction and it indicates what the whole is. Each of these people are independent numerators that share common denominators of ideal fitness. I have gained a tremendous amount of respect, information, and experience from these athletes and from that, I have gleaned seven common traits, or denominators, of highly fit people. My goal of this article is to summarize what I have observed so that you can also benefit from their approach to health and wellness.

1/7 Synergize
Jim Rohn, a famous author and motivational speaker, once said, “You are the average of the five people you spend the most time with.”  This quote resonated with me most after I spent time with Rich Froning, four-time fittest man on Earth, in his hometown of Cookeville, Tennessee. Synergy is all about creating a team, surrounding yourself with like-minded individuals who not only have similar goals, but also help push you outside your comfort zone. Rich has a group of individuals that he consistently trains with every day. These people are all good at different things, such as cardio, weight lifting, Olympic lifting, long-distance running, and swimming. These people elevate him to be good in all areas. Rich’s style of training epitomizes a total effect is greater than the sum of its individual parts. Whatever it is you are trying to pursue, seek out individuals that will help you constantly push you and help develop your weakness. 



2/7 Eliminate distractions
One of the biggest downfalls to a team having a season of significance is having distractions.  Collegiate and pro athletes have several things that can deter their focus.  Friends, social life, family, finances, and social media are just to name a few.  I had the opportunity to not only grow up with, but also play along side the current Minnesota Gopher quarterback, Mitch Leidner.  The role of quarterback is probably one of the most criticized positions in all sports.  One bad performance can light up the fan base on social media.  One thing Mitch realizes is that there is a new opponent waiting in 6 days and he can’t let the “noise” impact future performance.  For someone who is only 20 years old, it is quite impressive that he has this understanding.  When I worked out with Mitch, he would be intentional about leaving his phone in his duffle bag and being present and focused for the workout.  He left all distractions aside.  My advice is two-fold.  When it’s time to work out, it’s time to work out.  You will encounter naysayers who will try to pull you from your path, but you need to turn down their “volume” and turn up the internal motivation. 

 

 

 






​3/7  Set, Pursue, and Surpass Goals

I would be hard-pressed to find a successful, professional athlete that hasn’t set and/or pursued goals.  Goal setting is one of the fundamental factors of athletic accomplishments.  It is a way to measure your progress and continue to improve beyond your current status.  Chelsea Laden, a former classmate and close friend, had a dream from when she was a little girl to play hockey at the highest level possible. When training Chelsea, she was highly motivated and in constant pursuit to be the best hockey player she could be.   One thing I admired about Chelsea is in high school she never had one drop of alcohol.  She had an objective established and made decisions based on how to achieve that goal.  High school athletics is crawling with numerous opportunities that can dissuade from the target.  It’s easy to work towards a goal when you are in the setting of an ice arena, weight room, or football field, but the true test is when you are outside those scenarios.  External factors never waivered Chelsea’s ambition to play professional hockey. She played division I hockey at Quinnipiac University and was extremely successful, starting all four years.  Currently, she plays professionally for the Connecticut Whales.  She is part of the inaugural season of professional women’s hockey.   Pick an attainable goal and be in constant pursuit of it no matter what happens or where you are.  Goal setting breeds success.

 














​4/7  Show up every day

You can’t be great if you don’t show up.  We all have days as athletes when we don’t want to be in the gym. Whether it’s a planned activity, a work deadline, body stiffness, vacation, holiday, or you just don’t feel it, those are precisely the days you need to show up. In a world of numerous distractions it would be much easier to stay home and skip the workout. I agree, those days, getting yourself to the gym, is easier said than done. But, the benefit on going on those days versus not going could allow you to have a competitive edge and continue to build a consistent workout pattern. Two summers ago I had the privilege to be on the training team that worked with an iconic football player, Larry Fitzgerald. It was one of the hottest summers on Minnesota’s history when Larry decided to do something that I’ll never forget. Spirits were high as a group of elite college and professional athletes were anticipating the upcoming Fourth of July festivities. All but Larry Fitzgerald, were ready to get the holiday weekend started early. It was evident that nobody was planning on working out the next day as they were saying their goodbyes. Larry was puzzled why nobody was coming the next day, even if it was the Fourth of July. I’ll never forget when Larry said,” Why wouldn’t we show up?” Sure enough the next morning at 7:30am Larry, along with one other athlete was there to get a workout in. There is no doubt in my mind why Larry Fitzgerald is a hall of fame athlete. He understands the concept of showing up everyday.

 

5/7 Be coachable
In addition to Larry listening to personal trainers, he also had the wisdom to connect with hall of fame football player, Cris Carter. Cris provided the insight for high performance on the field and off the field. Whenever Cris Carter spoke, everyone listened, especially Larry Fitzgerald. Larry knew that if he wanted to have the same type of success as Cris Carter, then he needed to pay attention to every detail that Cris shared. Athletes need to know that it’s important to find a mentor who has already blazed the trail so they can learn key qualities from somebody at the top of their game. Sadly, athletes who are close-minded and refuse to listen to other people, can actually end up stifling their athletic potential. Think about your athletic goals, who could you contact to learn the nuances of your sport?

 













​​6/7 Prioritize

Last month, I journeyed to Kansas City, Missouri to train with high-level CrossFit athletes including Jacob Heppner, tenth fittest man on Earth.  During my trip, I learned many valuable lessons. One of those lessons was how Jacob prioritized his day.  Jacob was a master at scheduling his workouts first, and then he would insert other activities around those sessions. By doing this, he insures that the workouts will always happen rather than have them be a “if I have time” activity. Think about how you divide up your time? Reflect on any given day in your life and how you prioritize your events. If exercise is not a priority in your life and always gets shoved aside, you need to etch out a block of time for not only your health right now, but your health in the future. I once heard a quote that emphasizes this concept, “If it’s important, you will find time. If it isn’t, you will make an excuse.”
















7/7 Find Joy In The Journey
For most people working out is drudgery and something they feel they HAVE to do. What I would implore you to do is to shift your attitude about exercise from HAVE to to GET to. Working out should be fun and if you find that you are bored or not motivated then its time to switch up your routine. Switching it up could consistent of working out with somebody new, trying a different class, or working out a different time of the day. Rich Froning is notorious for high volume training. It isn’t uncommon for Rich to go a few weeks without taking a day off and his daily training sessions can be hours in length. He has worked out in this fashion for many years and has proven the longevity of this approach. When I worked out with Rich, there were times of intense focus, but also several times of laughter, jokes, stories that made the workouts enjoyable. Working out with Rich Froning reminded to always find joy in the journey. When it all is said and done, if you’re not finding joy in the journey, results will be slow.











​When you look at the lifestyle of highly fit people, there are many pieces to the puzzle. I am very thankful that I have had the opportunity to work with such dedicated individuals that have shown me the way to ideal fitness. I encourage and challenge you to apply these strategies into your exercise regime. When these 7 common denominators have been consistently implemented into your life, you will experience success, and a healthy well-being. 

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7 Common Denominators of Highly Fit People

It’s easy to skip a workout when you’re on the road because your tired, your mind is elsewhere, and you are out of your normal rhythm. Yet, if you take five days away from your workout regimen you will start to lose your momentum. Every great hotel workout has three fundamentals.


Simple yet effective
These workouts revolve around a few multi-joint movements that will give you the best return on effort. These workouts can be done in any hotel, whether it’s a low budget roadside to a luxury downtown establishment.

Maintain
The following workouts are not going to be PR days. The goal of an on-the-road workout is to maintain what you have attained.

Highly Intense
There are no results without intensity. Although these mini-WOD’s are relatively short, it is crucial that they are done in an intense fashion. If you attack these workouts with high intensity, you will be surprised at how challenging they can be.

1) 5 Rounds For Time:
Run 400m
30 Air Squats

2) 20 Rounds For Max Distance:
Run 1 Minute
Rest 1 Minute

3) For time:
50 DB Man Makers- You choose the weight

4) 3 Rounds For Time
Run 1 Mile
Rest 5 Minutes
*Try to keep all mile times the same

5) For time:
200 Air Squats
100 Burpees
1 Mile Run

6) AMRAP 10
6 DB Snatch
30 Double Unders








​7) 20 Minute Run
*Increase speed every 4 minutes

8) 6 Rounds
2 Minutes Running1 Minute Resting

9) For time:
100 DB Push Press
Every minute on the minute perform 3 burpees

10) Tabata 20 seconds on 10 seconds off:
Push Up
Pull Up
Renegade Row
Hollow Rock

11) AMRAP 12
7 Dips (Put chairs together if necessary)
10 Jumping Lunges

12) 21-15-9
DB Thrusters
400m Run between rounds AND at the end

“How am I going to do that?”  “What’s next?”  These are questions often asked by athletes of all age levels or abilities. Whether you’re an athlete who just finished the CrossFit Open, an athlete looking down the barrel at your first athletic competition, or someone who has exercised for a while but your desired results are just not there, you’ve probably faced the quandary of what to do next. How can I train different or better to glean PR-type results? Maybe you’ve never pondered these questions, but now that you are reading this article, the thought crosses your mind. 

 
If you look at any type of athlete’s success, whether it is Stephen Curry, Sidney Crosby, Monica Puig, Rich Froning, Lionel Messi, an all-conference football player in a small school, a collegiate lacrosse player, or a newbie to the CrossFit arena, they all have a few things in common. They all got to the point, in their athletic career, when they needed help reaching their peak performance and sought out a coach to help them answer, “What’s next?” Their athletic “tool box” included a fitness coach.  Should you hire a fitness coach?  It’s a great question, and one to seriously consider if you want to go from good to great. Coaches are there to help athletes not only answer that question, but help them see things that an athlete may not see, even if it’s right in front of their face. A fitness coach is much more than someone telling you what exercises to do and cheering for you as you are finishing a tough set. A great fitness coach provides balanced programming, accountability, education, life balance, goal setting, safety, and variance.  It is the small difference that could catapult your results with your next athletic goal or endeavor. 

Should you hire a fitness coach?  I’ve compiled seven valid reasons why your answer should be yes! 


1) Cherry-picking
Have you ever experienced a visit to the gym where you robotically walk around doing the same leg or upper body workout you did last week because it is something that you like to do or are pretty good at? The motions are automatic and the workout, over time, becomes mundane. Often times athletes are drawn to exercising the areas we enjoy or are comfortable with because we already know the outcome and how it’s going to feel. Some athletes don’t know how to break out of the mundane and ask themselves, “What next?” Lack of balanced program knowledge can force one to cherry pick different skills without really stretching their abilities in different skill sets. Is it terrible to cherry pick workouts and only do what you are good at every day? Not necessarily. However, if your goals are to become a well-rounded athlete, it’s very important to have somebody else coach you through your strengths AND weaknesses. Cherry picking workouts tends to yield slow results. A coach will be able to observe and identify your spectrum of abilities.  Coaches understand it is important for athletes to be comfortable with the uncomfortable.  They help them find their weaknesses and create programs that stretch and expand their skill set. All athletes have encountered training plateaus and it’s at that point that it is imperative to have variance in your fitness regimen. I believe the best way to break through a training plateau is to completely shock your body and give it a completely new task. There is a workout principle called body or muscle confusion.  In a nutshell, muscle confusion is changing one’s workout routine to prevent plateaus from occurring and to keep muscles growing and responding. Varied fitness is a major part of CrossFit, but should also be a part of all types of workouts, whether you are doing boot camp classes, training for a Tough Mudder, marathon, or competition.  When your body has to work extra hard to adapt to a fitness routine that is new, it offers a challenge that not only motivates you, but gets you on a faster track to your results. Hiring a great coach will put a complete spin on your boring fitness routine and offer you challenges that you didn’t think were possible.

 
Writing programming for yourself can be very demanding and can take away from some of the limited time you have for working out. Oftentimes when athletes feel stressed about what to do next, they tend to gravitate to either cherry picking or what’s comfortable.  Training should be fun no matter what your ultimate goal is.  If the “fun” is lacking from your workout, the motivation to go to the gym starts to dwindle. 

 
Many times people have a hard time designing goals because they aren’t sure what is possible or they lack a sense of direction. A great coach is able to come up with specific short term and long term goals that are quantifiable and easy to track. Without a vision or end goal in mind, it’s hard to make progress in the gym. A great coach helps set and achieve goals that were once impossible.

















2) Accountability
Have you ever been working out with a friend and struggled to get the last rep, but because they were there, you pushed through? On the flipside, have you ever been working out alone and slacked on the last few reps because no one was holding you accountable? Do you have a training partner? Someone who gives you that extra push when you aren’t feeling like working out? If you don’t have anybody to hold you accountable when times get tough, how are you going to get the results you are looking for? I could sit here and tell you, “Every workout is going to be fun, easy, and feel great. You won’t ever get tired, sore, or out of breathe.” That isn’t close to the truth if you have serious fitness goals. It is nice to have a coach to motivate you when those rough days appear. Keep in mind that a great fitness coach doesn’t just yell at you in order to get results.  So many people think that in order to get results, you need a person like Jillian Michaels from the show, Biggest Loser screaming in your ear to “keep going” when you have nothing left to give.  While that type of motivation works for some people, an effective fitness coach has spent time getting to know their clients and what makes them tick.  Their programming is not cookie-cutter, but customized for their client.  The coach knows how to effectively motivate their client, because they’ve taken time to build that connection.

 
I am a firm believer in Jim Rohn’s quote, “You are an average of the five people you spend the most time with.” Take a moment to dial into the five people you spend the most time with. Hopefully you are happy with whom you surround yourself with and that they support your athletic goals. Your fitness coach could be one of those five people that could hold you accountable to become the kind of person you want to be IN and OUT of the gym.



3) Education, knowledge, and expertise
Great coaches are servants to their clients. It is the coach’s job to give their client anything and everything they need to be successful and achieve their goals. One of my goals, as a coach, is to educate my clients so they know WHY they are doing what they are doing every single time they walk into the gym. Having a purpose when training is crucial to having success.  Remember when you were in middle school and you asked the teacher the question, “Why are we doing this?” Even though we aren’t adolescent, adults still desire to know why they are doing the task.   It is human nature to want to know why.  The why gives purpose and helps design a path to the “what” and eventually the “how.” As Simon Sinek said in his book titled, Start with Why, leaders who’ve had the greatest influence in the world all think, act, and communicate the same way---and it’s the opposite of what everyone else does.  They start with the “why.” Even though the book and his TED Talk is geared towards the business sector, I believe this same concept can correlate with athletes too. 

My mission is to educate my clients well enough that they can relay that information to their friends and family at the gym and become a positive influence in the fitness industry. I don’t expect them to become trainers or coaches themselves, but I would love to see them be able to create a workout when they are on vacation or on a business trip because they are aware of their goals and have been educated on how to structure a proper workout.

 

Tony Robbins (a favorite motivational speaker of mine) once said, “Often times you need to ask someone the question ‘Why?’ six to eight times before getting the correct answer.” I’ve always admired this approach, especially in the fitness industry.  If you randomly polled people at the gym why they were there, a large majority would probably say because they want to lose weight. A great coach would follow that up with, “Why do you want to lose weight?”  Being able to dig deeper into an athlete’s rationale, by using the phrase ‘why?’ can bring a coach to a level of understanding that they may not have received until months down the road. A great coach will find their athlete’s “why” and their motivating factor and use that whenever times get tough or when progress is slow.























4) Stress and Balance
This component reminds me of a well-known and important illustration from Steven Covey’s book First Things First. Covey takes out a bucket (which symbolizes our life), a few big rocks (which represent our important parts of our life), and a bunch of small pebbles that symbolize the tasks we have in our life, but are not necessarily important.  Pouring the pebbles in the bucket first, he instructs an audience member to try and fit the big rocks in the container.  It’s impossible to do.  Then Covey empties the container and puts the big rocks in the bucket first, then pours in the pebbles afterward.  The pebbles fill in the cracks left between the big rocks allowing all the rocks and pebbles to fit in the container.  The belief is that the important items/people in our life should be put in our schedule first and then the smaller details will fit in around them.   It is a great illustration about time management and balance.

 
Whether you are a weekend warrior or a CrossFit games athlete, it’s important to have balance in your life. The more balanced your life is, the more enjoyable the process will be for you. Additionally, more balance oftentimes leads to more success and more goals achieved.

 
A great coach will also provide you with the right amount of training volume for your specific goals. It’s very easy to get caught up in, “let’s train every day all day because that’s what Rich Froning does.” The amount of people who can keep up with that kind of training volume is very low. Ultimately, finding the amount of training volume that gets you to achieve your goals without going overboard is more important. Having a good coach will help you put your training volume into perspective and prevent you from over training and getting injured. More is not always better. 

 
A great coach will take away stress in your life and help you see more clearly.   They will also make the training sessions effective, purposeful, and diligent, so that you aren’t wasting time planning or programming.  Allow a fitness coach to do that work for you so that time can be spent with the other “rocks” of your life so you can maintain balance.  Stress can profoundly impact your psyche and your performance as an athlete if it isn’t managed. An athlete’s thought process should be focused on game day performance, day-to-day training, food, sleep, lifestyle, and loved ones. Anything other issues should be taken care of by the coach. Great coaches spend more time thinking, studying, analyzing, and researching ways to make their athletes better so that the athlete never has to worry about any of that. It is important to have someone in your corner after a loss or a poor performance that can objectively evaluate your performance and come up with a strategy to bounce back.  Sometimes poor performance can cloud an athlete’s vision making it tough to see beyond “should haves” and “could haves.”  Quality coaches respond rationally and help redirect their athletes emotions so they can rebound and put a bad performance in the rear view mirror instead of dwell on it for multiple weeks. They live by the mantra, “You can look back, you just can’t go back.” A great coach can get their athletes to move forward and progress no matter what the circumstances are.

Many times people have a hard time designing goals because they aren’t sure what is possible or they lack a sense of direction. A great coach is able to come up with specific short term and long term goals that are quantifiable and easy to track. Without a vision or end goal in mind, it’s hard to make progress in the gym. Coaches can help create a plan and know the steps that are ahead for you to achieve your fitness goals.















5) Safety-Efficiency-Effectiveness
This is a phrase I learned from an elite weightlifting coach, Mike Burgener. One of the main focuses in CrossFit is the ability to be efficient and fast in your movement. Being able to do this comes with a lot of experience, mobility, pacing strategy, and overall quality of movement. It’s your coach’s job to teach you to be as effective as possible by first providing safety of the movement before introducing how to be most efficient. Far too many times people take these three words and put them into their own order and injuries are the result. A good coach takes this progression very literally and clients see long-term success because of it.   Even though this phrase is from an elite weightlifting coach, it can be assimilated to all types of athletes, not just the CrossFit realm.  All athletes or people who work out should practice and want safety, efficiency, and effectiveness so they can move better in and out of the gym. 

So, if you are ready to take the next step in your fitness journey, it may be time to invest in a fitness coach. Fitness coaches have been trained and certified to do all of these principles.  We’ve not only honed our skills and learned the many facets of our industry, we also stay up-to-date on current trends.  Our passion is to help other people see results.  Finding a great coach may be intimidating for some, but the results you will see will far outweigh the initial uncertainty. It will also force you to completely trust the process, and let go of the gym stress that you have when planning your fitness regimen. Now that you know the answer to whether or not you should hire a fitness coach, when you are ready to take your training goals to the next level, I’m here to help you achieve success. 



DJ Hillier
Personal Trainer & Remote Fitness Coach
www.djhillier22@gmail.com
www.djhillier.com
(952)807-8251


 

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Why everyone needs a coach


TOP 12 CROSSFIT HOTEL WORKOUTS

BY: DJ HILLIER


Four Ways to Have a Season of Significance
                                                                     By: DJ Hillier

 














High school sports are some of the most unforgettable moments during a teenage athlete’s life. Sadly, seasons only last 2-3 months, therefore it’s important to be at your optimal condition prior to day one. According to Craig Hillier’s book titled Playing Beyond the Scoreboard-A Sport’s Guide to a Season of Significance, significance doesn’t necessarily mean winning. Having a season of significance means those 2-3 months are meaningful, valuable, and important to all players and coaches on the roster--no matter what the win loss-record turns out to be. After playing high school and collegiate sports, I have been able to surmise four key components for athletes to achieve a season of significance.

 
Knowledge is power

Most players know their sport, but it is essential to know your sport from different perspectives—the coach, the referee, and team managers. It would be well worth an athlete’s time to study the rules and regulations of their sport. If you are ever going to approach a referee on an infraction, it’s imperative that you know the nuances of your sport, so that the referee will take you seriously rather than some jokester trying to get out of a penalty.

Athletic competition moves fast and split second decisions need to be made. To be an effective player, you have no time to refresh your memory of position. Plays have to become second nature. One of the greatest benefits to improving is knowing there is someone out there who is better than you at your sport. Watch their mannerisms, study their habits, and model their techniques because they are at the top of their game for a reason.

 

 

 

 

 







Actions add up

As John Wooden once said, “It’s the details that are vital. Little things make big things happen.” This is true for sports at all levels. Whether you are a captain, team leader, or third string you should always strive to be the first to show up and the last to leave practice. Nothing impresses a coach more than being the hardest worker in the room no matter how the competition ended up the night before. In a track race, horse race, or swimming race, it is often an incremental margin between first and second place.  If it’s you against someone else, what’s going to put you ahead of your opponent?

 
Healthy habits

Junk food seems commonplace in a teenage lifestyle but for an athlete eating healthy could be that incremental margin that I was just talking about. If you look at any professional athlete’s dietary regimen, you would see healthy eating habits, proper hydration, and quality sleep. High school athletes sometimes want to roll the dice by eating unhealthy and making poor choices with alcohol, but John Underwood’s research says that one night of intoxication can have as much impact as a 14 day training loss. Why would somebody risk one night of fun to lose that much momentum when it’s such a short season anyway? The quicker that one can implement these habits into a daily routine, the faster it will become second nature.

 
Find joy in the NOW

If you ask any middle age man or woman who played high school sports if they would go back and strap on the cleats, lace up the shoes, or put the grips on their hands, most of them would want to have that opportunity again in a heartbeat. As an athlete, there are going to be some days that aren’t as fun as others. Unfortunately, living with regret is a much harder pill to swallow compared to complaining about an extra long practice. It’s crucial that you are always thankful for the opportunity to play the game that you love with friends you will know for a lifetime. Everyday isn’t going to be easy and not always super fun, but time goes way too fast to complain and take others down with you. Find joy every single day!

 
No matter what the team or individual stats end up being for you this year, I hope you are blessed with a season of significance. 

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fried foods & friday night lights

​                                                           by: dj hILLIER

There is no better feeling than buckling your chinstrap after listening to the star spangled banner in the midst of a cheering crowd. Like most athletes, pre-game rituals are very common. Some people wear the same pair of lucky socks, some people listen to a certain song, some people have to touch the banner as they come running out of the locker, and some people had the same pre-game meal in hopes to secure a victory.


















I had a pre-game ritual that would leave most nutritionists dumbfounded. Every Friday immediately after the bell rang my best friend and drove to the local grocery store to purchase the best glazed doughnuts on the shelf. We would wash it down with a 32-oz Mountain Dew. On the sugar high we raced across the street and ordered chicken strips and French fries at the golden arches. We were more than ready to take the field and face our opponent and if we got a W we would celebrate a victory with chicken wings and pizza. Even though personally I had a successful football career, I wasn’t aware how much nutrition cam impact overall performance. I often times wonder how much better I would have been if I would have eaten healthy. 

In my junior year of college I decided to leave the football program and pursue CrossFit. I quickly became a student of the sport and learned everything I could about the workouts, recovery, and importance of nutrition. It was at this point I had huge wake up call as to the food I was consuming. I knew that if I wanted to be decent at CrossFit I could no longer eat sugary and fried foods. It took awhile but I began to not only feel the benefits after my workouts but also see results while reducing my body fat down to 4%. 






















Being a college kid and eating healthy is something I found to be very difficult. I was constantly surrounded by fast food and alcohol. After struggling for some time I invested in a mini fridge that stayed in my room at all times. I was able to buy healthy groceries and keep them in my personal fridge. I knew that if I didn’t buy bad foods, then I wouldn’t have the chance to eat them at my house. My most common meal was stir-fry. I would dice up a chicken breast and throw in a couple of handfuls of mixed vegetables in a skillet. After about 10 minutes of tossing and mixing the food, my meal was complete. I knew that if my meals took a long time to prepare, then I wouldn’t stay consistent with it. I believe that success with working out or eating healthy is centered around a routine. In order for me to reach my goals I had to find a routine that worked for me in a less than ideal environment.

CrossFit has changed my life entirely. A majority of the choices I make rely on how it would impact my CrossFit performance. This past May I was lucky enough to compete at the CrossFit North Central super regional on a team that placed 7th overall. I am so incredibly grateful for this opportunity but I know deep down that it would not have been possible if I hadn’t changed my eating habits from when I played college sports. The best part of the whole process was that it didn’t have to be a complicated formula mixed with weighing every single thing I put into my mouth. I followed the CrossFit diet recommendation of garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar.



















This simple list has kept me competing at a high level every single day I am at the gym or competition floor. No matter how bad your diet is now, it’s never to late to create a routine that will get you to where you want to be.