The Preferred Experience: Recent Episodes
Kris LeSueur
This Podcast is about health, fitness and pushing yourself to become your best self in and out of the gym!!
We started this podcast to help you improve your health, fitness and life by taking small steps each day that will help you get results!
We are putting together another race group for this weekend! Take advantage of our Spartan classes to prepare for these fun races!!
Sign up @ https://race.spartan.com/en/race/detail/7755/overview
Join the CrossFit Preferred Team!! Most people will be racing on Saturday but we will have another group on Sunday!
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Today we found out who won the CrossFit Preferred Committed Club Drawing for the year, 4th quarter and December 2022!!
What is it?
The CFP Committed Club is a year-long attendance challenge that will recognize and reward you for consistently showing up to CrossFit Preferred each month. It will be broken up into monthly, quarterly, and yearly milestones with rewards along the way! In order to achieve committed club status, you will have to attend at least 15 classes during each calendar month. At the end of each month, quarter, and year, we will recognize those individuals who have attended at least 15 classes during EACH of the coinciding calendar months.
Prizes
Monthly – We will raffle off 1, $50 CFP Gift Certificates which can be used towards CrossFit Preferred Retail Products. (Driven Nutrition, G2G Bars, Fit Aid, Rehband, etc.)
Quarterly – We will raffle off 1, ½ month credits to be used towards your next monthly membership payment
Yearly – Everyone who achieves committed club status for the entire 2022 will earn a limited-edition, CrossFit Preferred Committed Club T-Shirt that they can proudly wear for the rest of their lives! In addition, we will raffle off 1 Free Month of Unlimited CrossFit classes to be used in 2022!
Click the link to get started on the best hour of your day! Today!💦
https://crossfitpreferred.com/try-crossfit-session/
committedclub #cfpcommitted #morethanagym #thatscfp #wodwithus #crossfitpreferred #crossfit #spartan #spartansgx #gilbert #fitness
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We cover men’s hormone health with Dr. Mary Reker including normal levels of testosterone in men as well as other things like, iron and lead levels in the blood. Men this episode is PACKED with great information!
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This month’s nutrition talk Tiersa and Jaclyn go over Hormone Health with special guest Dr. Mary Reker!
We are so excited to be doing this topic! Hormones health is a topic that we talk about constantly with our clients and members of our gym. Don’t worry men, we will also be going over hormone health for you guys next month.
If you’re interested in taking the guesswork out when it comes to your nutrition, schedule a consultation with us TODAY! Click the link below.
https://crossfitpreferred.com/SQ-18338/preferred-nutrition/
nutrtiontalk #hormonehealth #settionggoals #notjustagym #crossfitgilbert #surroundyourself #cfpcommunity #crossfit #crossfitpreferred
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Do you have questions on your nutrition that have been left unanswered? Listen to this months nutrition talk where Tiersa and Meghan answer some common questions.
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What should I eat after my workout?
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How much protein should I be eating in a day?
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What is the difference between Calories and Macros?
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What is reverse dieting?
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How do you track alcohol?
If you’re interested in taking out the guesswork when it comes to your nutrition schedule a consultation with us TODAY!
https://crossfitpreferred.com/SQ-18338/preferred-nutrition/
This is a replay of our September 2022 nutrition talk. Join us on the last Monday of every month for our nutrition talks!
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How would you feel about being 21% more satisfied with your work? Sounds great, right?
Well, what if I told you there was a way to increase the chances of you reaching a goal you have in mind by 400%?
What if I told you the secret to unlocking this potential is 100% free?
Our nutrition talk for August discusses how to unlock your best thinking to achieve your health and wellness goals. In our presentation, we dive into the power of positive self-talk and affirmations as well as strategies to implement them into your day.
We also teach you how to develop your own affirmations following these three easy steps:
1- Keep it in the present tense
2- Focus on the positive
3- Make it specific
If you’re interested in taking out the guesswork when it comes to your nutrition schedule a consultation with us TODAY! Click the link @
https://crossfitpreferred.com/SQ-18338/preferred-nutrition/
This is a replay of our August 2022 nutrition talk. Join us on the last Monday of every month for our nutrition talks!
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July 2022 Nutrition Talk Replay
In this months talk we go over the importance of buying whole foods vs. processed foods, the importance of shopping for in season items, how cooking from scratch can be more cost effective than buying all ready made meals, and lastly we give some great food prep hacks!
Don’t miss out on this great talk! If you’re interested in taking out the guesswork when it comes to your nutrition schedule a consultation with us TODAY!
https://crossfitpreferred.com/SQ-18338/preferred-nutrition/
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Summer is here which means more get togethers, pool parties, family gatherings, and naturally more food and drinks. It is often too easy to just let your daily habits go and lose focus on what your overall goal is in the summer. But establishing a new routine and identifying what success looks like to you during the summer months will help set you up for success.
In this months nutrition talk we give 6 tips to a healthy summer:
1 - Move more, sit less
2 - Establish a new routine
3 - Eat a balanced diet
4 - Rethink your drink
5 - Find an accountability partner
6 - Don’t forget to sleep
If you are interested in taking out the guesswork when it comes to your nutrition, schedule a FREE consultation with us TODAY!!
https://crossfitpreferred.com/SQ-18338/preferred-nutrition/
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Today’s member spotlight goes out to Tolley! You’ve probably seen Tolley in either the 6am or 4pm class. Unfortunately this spotlight post is a farewell post. Tolley and his girlfriend are in the process of moving to Michigan. He’ll still be in the gym for a couple more weeks so make sure to give him your goodbyes and well wishes when you see him!
Tolley had been doing CrossFit for 2 years when he joined CFP. He had been watching it on TV for a while before he started doing the workouts. Being in gymnastics, wrestling and weightlifting as a child and teenager, he was attracted to all of the movements and lifts that CrossFit incorporates.
Since joining CrossFit the biggest change Tolley has noticed is the family community we have at CFP and how it helps hold him accountable. He says, “the community here is full of go-getters and achievers, so I think some of their energy has rubbed off on me and I have been improving in all areas of my life since being around the Preferred family.”
To get to know Tolley better we asked him to tell us one unique fact about him. He says, “I really don’t like my tattoos and would have them all removed if that was practical.” We asked Tolley what advice he would give someone who is looking to start their fitness journey. This is what he said, “ JUST FREAKING DO IT! If you are thinking about starting a healthier lifestyle your subconscious is screaming at you telling yourself some changes need to happen. And who doesn’t want to operate on a higher level?”
Tolley we have loved having you a part of our gym and community! We wish you and Sara luck in your new start and new home. When you're in our area don’t forget to drop in and workout with us!
Click the link to get started on the best hour of your day! Today!💦
https://crossfitpreferred.com/try-crossfit-session/
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Did you know the average American eats (or drinks) over 500 calories of sugar in a day... that is about 36 teaspoons!
In this months FREE Nutrition talk we talked about the affects of sugar on your health, where sugar is hiding, and 3 tips to stay more mindful.
⁃ Tip #1: Use Sugar Alternatives
⁃ Tip #2: Never Eat Carbs Alone
⁃ Tip #3: Be Mindful of Your Portions
If you are looking for added support in how to navigate the sugar overload in your diet WE CAN HELP!
This months nutrition talk was sponsored by Perspire Sauna Studio! It was so fun to discuss and learn about the benefits of Infrared Sauna! Thanks for joining us Steve and Dodie Bell!
Click the link to book a FREE nutrition consult with us TODAY!
https://crossfitpreferred.com/SQ-18338/preferred-nutrition/
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“Murph” is a CrossFit Hero Workout that many CrossFit gyms around the world and country perform to celebrate the life of LT. Michael P. Murphy who was a Navy Seal. He heroically gave up his life to save his Navy Seal brothers on a mission in Afghanistan.
We will be doing this workout at the gym Monday March 30th on Memorial Day. It is a challenging workout like all of the Hero Workouts we do in CrossFit. These workouts are meant to be hard and will push you but more importantly they are to remember those that served and died for our countries freedom.
The workout:
“Murph”
For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites, and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.
Here are 5 tips to help you do your best:
- As you do this workout focus on the reason we do this workout. Remember those that served and died for our country.
- Pace yourself! Choose a pace that you can hold and do your best. Do not worry about what someone else is doing!
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Choose what way you want to complete the workout and stick to that plan.
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With a vest (Body Armor) or without a weight vest (slick)
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Straight through the workout or partition the workout?
Many will be doing 20 Rounds of 5 Pull Ups, 10 Push-Ups and 15 Air Squats.
Other ways include:
2/4/6 for 50 Rounds
3/6/9 for 33 Rounds + 1 Round of 1/2/3
10/20/30 for 10 Rounds
20/40/60 for 5 Rounds
100/200/300 for 1 Round 😳 4. Hydrate before and after this workout. We will be doing this workout earlier in the morning but it will still be hot! 5. Be present, proud of yourself and enjoy the time with everyone that is pushing themselves and doing their best!
Click the link in to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
IT DOESN’T TAKE A MIRACLE. IT TAKES A PLAN! 🏋️♀️
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Richard has been training at CrossFit Preferred since August 2020!
He continues to improve and has built up his strength, endurance/aerobic capacity and many other areas of fitness since joining the gym.
In this interview we learn about what he is focusing on, being shot and scalped and what he is currently working on improving in and out of the gym! 😳😁
You will learn some different things about Richard that you never knew in this podcast! 😁
Richard you are so fun to train with and we are so grateful for the friend and person that you are to all of us at the gym!
Keep up the great work!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
IT DOESN’T TAKE A MIRACLE. IT TAKES A PLAN! 🏋️♀️
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This Months Nutrition Talk
3 Ways to Prioritize your Mental Health
Mental health includes our emotional, psychological, and social well-being. Did you know that people with depression have a 40% higher chance of developing cardiovascular disease as well as other diseases such as diabetes.
So let’s do something about it! Listen to this months talk to learn 3 ways to prioritize your mental health and why that could be keeping you from reaching your nutrition and fitness goals.
• Schedule a time to move
• Incorporate a Balanced Diet
• Prioritize Positive Self Talk
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
IT DOESN’T TAKE A MIRACLE. IT TAKES A PLAN! 🏋️♀️
mentalhealth #prioritize #crossfitcommunity #morethanagym #crossfitendurance #thatscfp #wodwithus #crossfitpreferred #cfpnutrition #crossfit #spartan #spartansgx #gilbert #fitness #continuallyimprove
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Summer is coming! This means more get togethers, pool party’s and outdoor grilling.
Here are 3 nutrition tips to help you enjoy your summer activities but continue to reach your nutrition and fitness goals:
- Use the plate method
- Eat high protein snacks and meals throughout the day leading up to your party
- Have an accountability partner
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
IT DOESN’T TAKE A MIRACLE. IT TAKES A PLAN! 🏋️♀️
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Cindy has been training at CrossFit Preferred since 2014 and is continually improving her health and fitness! 🏃♀️
She shared after recording this episode that at the age of 51 she is in the best shape of her life and can’t imagine not having CrossFit Preferred in her life 😁
Not only have the workouts helped her but nutrition coaching and nutrition challenges have helped her to get in her best shape. 💪👍
She is so fun to train with and a great friend to all around her! She loves that she can come to the gym and get trained by our coaches. She said it is like affordable personal training and loves the attention, coaching and push she gets from each coach. She also loves the push from other athletes and the community we have at CrossFit Preferred❤️
Cindy we love your drive and love seeing you continue to make gains and learn new skills! Her most recent skill she learned is how to do a muscle up!! Coach Andy worked with her and helped her to achieve this huge accomplishment!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
IT DOESN’T TAKE A MIRACLE. IT TAKES A PLAN! 🏋️♀️
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We have a rowing technique workshop coming up Saturday April 23rd or Saturday April 30th at 10:00am!
Each workshop is capped at 22 people. Sign up to get your spot! As member of CrossFit Preferred this workshop is included in your membership!
Rowing is a full body workout! Using a rowing machine, such as the Concept 2 rower, provides both aerobic exercise and strength training. Rowing strengthens the core, upper back, shoulders, arms, glutes, and legs.
In this episode we go over common flaws in rowing. We go over what you will learn at this workshop and who this workshop is for!
The Black Level Row has been a tough test and has stopped people from passing. Is it the cardio stopping them or their technique?
It's time to make rowing something you look forward to rather than dread! 🚣🏻
Sign up TODAY!🚣🏻
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
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Do you spend hours per week getting your workouts in and barely take anytime for recovery?
Ideas for recovery:
- Spend 5-10 minutes after your workout stretching
- Foam Roll or use a lacrosse ball
- Use a massage gun
- Get a massage
- Use a stretching app like @gowod_mobilityfirst
- Visit a physical therapist. We love @therazona_physicaltherapy
- Visit a Chiropractor
All these different modalities and therapists will make a huge difference in your recovery and help you to do your best in and out of the gym for many years.
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
You can also listen to this on your favorite podcast platform. Please subscribe to The Preferred Experience
IT DOESN’T TAKE A MIRACLE. IT TAKES A PLAN!
morethanagym #crossfitendurance #thatscfp #gowod #wodwithus #crossfitpreferred #crossfit #spartan #spartansgx #gilbert #fitness
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Have you ever been doing really well with your nutrition until one busy day goes by and you end up forgetting your lunch which turns into snacking on more foods that pull you further from your goal? Have you let that one day turn into a week?
What if I told you that your mindset may be holding you back from losing that weight or whatever goal you have in mind?
This months Nutrition Talk Tiersa and Meghan cover 3 easy steps to finding the right mindset to achieve your goals.
Step 1- Establish your WHY
Step 2- Goal Setting
Step 3 - Remember the 3 R’s. Reframe, Refocus, Recover!
To learn more about the importance of our mindset as well as the details of these 3 easy steps, be sure to listen to this months Nutrition Talk and book a FREE nutrition consult TODAY!
You can also listen to this on your favorite podcast platform. Please subscribe to The Preferred Experience
Click the link in our bio to get started on the best hour of your day! Today! 💦
IT DOESN’T TAKE A MIRACLE. IT TAKES A PLAN!
morethanagym #crossfitendurance #thatscfp #wodwithus #crossfitpreferred #crossfit #spartan #spartansgx #gilbert #fitness
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Max has been an athlete at CrossFit Preferred since December of 2019. He is striving to be the best he can be in all areas of his life from being a husband, a Dad, athlete and business owner!
He has found training at CrossFit Preferred has helped him to be prepared for many areas of his life and having the structure and coaching in the workouts is helping him to get in great shape and continually improve!
He has his own State Farm Insurance Agency and runs an excellent business! He is our (Tiersa and Kris) insurance agent! Reach out to him and his team for a quote or go to maxsinsurance.com
Max we are all grateful to train with you and have you as a friend! You are super fun to be around and make the workouts great!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
IT DOESN’T TAKE A MIRACLE. IT TAKES A PLAN!
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At CrossFit Preferred we train with CompTrain training! We train in 13 week cycles and have a different focus each cycle. If you focus and do your best with this training you will improve from where you are currently at!
Our first cycle for this year was “Build”. It was more of a stamina based lifting, gymnastics and cardio based workouts. The cycle we are on now in that started February 21st is “Burn”. This cycle goes until May 21st. Like it suggests it is going to BURN 😁 and we are going to do a ton of conditioning and improve our intensity! The CrossFit Open was a part of this cycle and it was so fun to see everyone giving it their all and doing their best! Congratulations to everyone that participated, did their best and really pushed themselves on these workouts!
Here is what you can expect:
We will have Barbell Cycling. The theme for this is variance. We will have pulling, pressing and squatting movements. They will alternate each week.
Pulling goes from deadlift to power clean to power snatch.
Pressing is bench press, push press, push jerk.
Squatting is front squat, back squat and overhead squat.
We will be building to heavies with sets of 10’s, 5’s, 3’s and 1’s. Then we will back off and do some drop sets.
We have Olympic weight lifting: We will be working complexes, triples and doubles and ladders. We will progress as we move through this cycle. We also have Thursdays classes dedicated to improving our Olympic Lifts!
We have Gymnastics: We will be cycling small to medium sets of toes to bar, pull ups etc.
Our Metcons will have some benchmark workouts including the Bergeron Beep Test that we did today, Napalm, Barbara, Macho Man V2 and Grace!
If conditioning is huge priority for you join us on Tuesday nights at 7:00pm and Thursday mornings at the Williams Field High School Track. This week and next is at 5:30am because of Spring Break then we will be back to 5:15am! We focus on running, rowing and biking in these two classes each week!
Our Spartan Training/OCR Classes on Monday, Tuesday, Wednesday, Thursday and Saturday will also improve your conditioning and are awesome training!
We will also have accessory conditioning including: dead hangs, farmer carry’s and many other creative ideas! 😎
Make time to do some Focus Work: This is a chose your own adventure. Focus on an area that you want to improve. We will work on these in class but ask a coach for help with any area that you want to improve!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
IT DOESN’T TAKE A MIRACLE. IT TAKES A PLAN!
morethanagym #crossfitendurance #thatscfp #wodwithus #crossfitpreferred #crossfit #spartan #spartansgx #gilbert #fitness
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We are so excited to be working with Jon Moreno from The Barbell Saves Project to host a fundraiser. The Barbell Saves Project provides fitness and nutrition for those in recovery. This 6 week Fundraiser raises money to provide free nutrition and CrossFit classes for anyone who is in recovery. To encourage you to raise money we have some incentives for you.
- Top 20 fundraisers will receive free CrossFit shoes
- Top 5 fundraisers will receive free shoes plus a name brand backpack full of CrossFit Swag.
Here are the steps to follow.
- Create your profile page by scanning the QR code on the posters posted at the gym or click the link in our bio.
- Share your profile page link with all your friends and family.
We all know someone who has been affected by addiction. This is a chance for us to help those in need and do something good for our community! Be sure to watch the whole video to hear Jon’s story of addiction and recovery!
Click the link in our bio to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
IT DOESN’T TAKE A MIRACLE. IT TAKES A PLAN!
barbellsavesproject #addiction #recovery #morethanagym #crossfitendurance #thatscfp #wodwithus #crossfitpreferred #crossfit #spartan
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This month’s talk is all about Sleep!
Sleep is a huge player when it comes to your fitness and nutrition journey.
We go over:
•The benefits of sleep
•What happens to your body when you lack sleep
•4 tips to help improve your sleep
Make sure to listen so we can help you sleep better!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/new-to-crossfit/
IT DOESN’T TAKE A MIRACLE. IT TAKES A PLAN!
sleepforsuccess #sleep #morethanagym #crossfitendurance #thatscfp #wodwithus #crossfitpreferred #crossfit #spartan #spartansgx #gilbert #fitness
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We are so excited for the CrossFit Open! We have been training for this for the last year! It is time to celebrate how far you have come and to push yourself to new limits!
On today’s episode Tiersa shares how we run the Open workouts/Friday Night Lights and how the teams and points work!
Please subscribe to The Preferred Experience
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
IT DOESN’T TAKE A MIRACLE. IT TAKES A PLAN!
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Today we have Meghan sharing her thoughts on the CrossFit Open and the great time that it is for all that participate!
We can’t wait for the Open/Friday Night Lights!
You can also listen to this on your favorite podcast platform. Please subscribe to The Preferred Experience
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
IT DOESN’T TAKE A MIRACLE. IT TAKES A PLAN!
crossfitopen #morethanagym #crossfitendurance #thatscfp #wodwithus #crossfitpreferred #crossfit #spartan #spartansgx #gilbert #fitness
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Ryan has some big plans for 2022 and is working hard to get them accomplished!
In today’s episode we discuss all he is working towards and he wants as many people to join him with his challenges he has coming up.
Come out and join him for the Bear Crawl Mile on March 24th, the Marathon Row April 23rd and 1,000 burpees for time April 30th! You can work up to each of these challenges or come support and do what challenges you!
I addition to these challenges he will be doing some big races including a 50 miler in May and a 100 miler in October! He is also doing the CrossFit Open/Friday Night Lights at CrossFit Preferred starting February 25th! (Join a Team Today! Today is the last day to sign up on a team and get a shirt!)
Ryan it is so fun getting to know you and working out with you!
Keep up the incredible work and have a great race this weekend!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
IT DOESN’T TAKE A MIRACLE. IT TAKES A PLAN!
challenge #crossfitopen #morethanagym #crossfitendurance #thatscfp #wodwithus #crossfitpreferred #crossfit #spartan #spartansgx #gilbert #fitness
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Nutrition Talk Replay for January 2022!
This month’s talk is going to help you fuel your body for The CrossFit Open!
The CrossFit Open is a worldwide three week event/competition within CrossFit gyms with 1 workout being released each week. These workouts are for all CrossFit athletes whether you just started CrossFit or you’ve been doing CrossFit for years.
These workouts can be a little bit more intense than our usual workouts so we want to make sure everyone is fueling properly going into the Open season!
We will cover tips on how to fuel your body before a workout as well as what it might look like post workout for recovery.
Some things we will cover:
•How to fuel your body the day before
•What to eat depending on what time of day you’ll be doing the workout
•What to eat after the workout.
•How to stay hydrated best for the workouts
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
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For today’s podcast we discuss the upcoming Spartan Race at Bell Bank Park at the Legacy Sports Complex in east Mesa Saturday February 26th and Sunday February 27th.
Saturday is our main race that we have a group from the gym doing! Come join us!
Saturday’s Race is the Spartan Super 10K with 25 Obstacles and Sunday is the Spartan Sprint 5K. @spartanrace @spartan
Join our Spartan SGX and Aerobic Capacity classes on Monday, Tuesday and Wednesday at 7:00pm, 5:15am at the Williams Field High School track and Saturdays at 7:00am
We have a great time and these classes will prepare you for any Spartan Race!
You can also listen to this on Apple Podcasts, Spotify or on your favorite podcast platform!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
IT DOESN’T TAKE A MIRACLE. IT TAKES A PLAN!
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3 Questions to ask yourself when fear is stopping you from progressing?
- What is the cost of inaction?
- Will not making the choice to do something hard help you?
- How is the scarier or harder choice going to help you to progress?
Ask yourself these three questions when you are stuck or not moving forward because of fear and take steps to move past your fear.
You can also listen to this on Apple Podcasts, Spotify or on your favorite podcast platform!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
IT DOESN’T TAKE A MIRACLE. IT TAKES A PLAN
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Most of us want to tone up, get fit, build muscle, or reach some other health related goal. The problem is we live in a microwave society where we are expecting instant results.
But the truth is that it takes time to make your changes sustainable. You need to create healthy habits which will be woven into your lifestyle after consistently achieving them over a period of time.
Research backs the concept of focusing on one thing at a time- let’s talk numbers:
- Changing 1 habit at a time= 80% success in retaining the habit for a year or more
- Working on 2 habits at a time= decreases to less than 35% success
- 3 habits= less than 5% success
This is why you need to focus one thing at a time to set yourself up for success. It didn’t take you 2 weeks to get where you are and it won’t take 2 weeks to get where you want to be.
You can listen to this on Apple Podcasts, Spotify or on your favorite podcast platform!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
IT DOESN’T TAKE A MIRACLE. IT TAKES A PLAN
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The CFP Committed Club is a year-long attendance challenge that will recognize and reward you for consistently showing up to CrossFit Preferred each month. It will be broken up into monthly, quarterly, and yearly milestones with rewards along the way! In order to achieve committed club status, you will have to attend at least 15 classes during each calendar month. At the end of each month, quarter, and year, we will recognize those individuals who have attended at least 15 classes during EACH of the coinciding calendar months.
Prizes
Monthly – We will raffle off 1, $50 CFP Gift Certificates which can be used towards CrossFit Preferred Retail Products. (Driven Nutrition, G2G Bars, Fit Aid, Rehband, etc.)
Quarterly – We will raffle off 1, ½ month credits to be used towards your next monthly membership payment
Yearly – Everyone who achieves committed club status for the entire 2022 will earn a limited-edition, CrossFit Preferred Committed Club T-Shirt that they can proudly wear for the rest of their lives! In addition, we will raffle off 1 Free Month of Unlimited CrossFit classes to be used in 2022!
Click the link to learn more about the CrossFit Preferred Committed Club
https://crossfitpreferred.com/yearly-committed-club-2021-who-made-the-cut/
committedclub #cfpcommitted #morethenagym #thatscfp #wodwithus #crossfitpreferred #crossfit #spartan #spartansgx #gilbert #fitness
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Are you on the fence about joining the 6 Week Nutrition Challenge?
Are you wondering if it’s for you or just not sure how it all works?
Tiersa and Meghan go over the ins and outs of the challenge and answer common questions including how to win and how to get scheduled for your first goal setting session and Inbody composition scan. This is full of information you won’t want to miss so make sure you listen until the end!
There is less than two weeks before the challenge starts.
Spots are filling up fast. Sign up for the challenge by clicking the link below or in person with Meghan or Alexis at the front desk.
Let's get shredded in 2022! 💪🏼
https://linktr.ee/crossfitpreferred
nutritionchallengeq&a #crossfitgilbert #surroundyourself #cfpcommunity #crossfit #crossfitpreferred #morethanagym
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Upcoming events over the next 3 months at CrossFit Preferred!
12 Days of Christmas WOD this Friday December 24th - Morning Classes + Open Gym Only
Christmas Day - No Classes
Monday December 27th - Nutrition Talk Q&A for the nutrition challenge!
Nutrition Talks are the last Monday of each month at 7:00pm.
New Years Eve Day - Morning Classes + Open Gym Only
2022 Nutrition Challenge Seminar Kickoff Saturday January 8th at 10:00am with vendors including:
@coremaz_meals
@sweetzbrew
@valleyketo
@sous.fit meal planning company
@wellnesswithmarie
@adapt.az
2022 Nutrition Challenge - Starts Monday January 10th - February 25th
Third Thursday of every month - Olympic Lifting Technique Day
Saturday January 29th - Advanced Gymnastics Seminar with Coach Andy Greenwood
Saturday February 5th - Beginners Gymnastic Workshop
CrossFit Open/Friday Night Lights - Starts February 25th
Saturday March 19th - Post Friday Night Lights Spring Potluck
2022 is going to be Awesome at CrossFit Preferred! We have a fun year all planned out and we can’t wait to see all that each of you improve and accomplish this next year!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
2022 #crossfitpreferred #crossfitopen #fitness #community #surroundyourself #crossfitcommunity #preferrednutrition #morethanagym #thatscfp #wodwithus
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Do you ever have a friend that asks you what you do for a workout?
CrossFit is a lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance. The program works for everyone — people who are just starting out and people who have trained for years.
Can Everyone do CrossFit?
Everyone can do CrossFit regardless of age, injuries and current fitness levels. The program is modified for each person to help him or her safely become healthier and fitter. Grandparents and Olympians can perform modified versions of the same general workout.
Do I need to be in shape to start CrossFit?
No. CrossFit is the program that will get you in shape. No matter what your current fitness level is, you can start CrossFit. As you become fitter, workouts will become more challenging. Every workout is designed to help you succeed, improve fitness and move you toward your goals.
CrossFit Becomes a Lifestyle
The CrossFit lifestyle — a combination of sound nutrition and exercise — is the key to fitness and long-term health.
The Community
One of the best parts of CrossFit is the community! People encourage and motivate each other in every class as they work toward their goals. Start training with friends. Make new friends. The fun is in the community.
Give $50 Get $50
Got a friend who wants to transform their life and body and have a blast doing it? Refer them to CrossFit Preferred, and we’ll reward you both!
Give us your friend’s name and email address, and we’ll send them an offer of $50 off their first month of training!
When they sign up, you’ll get $50 off your next month, too. Everybody wins!
Refer your friend by clicking the link below. 💦
https://crossfitpreferred.com/refer-a-friend/
referafriend #give$50get$50 #fitness #community #surroundyourself #crossfitcommunity #preferrednutrition #morethanagym #thatscfp #wodwithus
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How many hours per day do you spend staring at a screen? For most Americans it is over 10 hours per day! That means many of us are spending less time outside. Is that helping our health?
I have found that when I spend time on a trail or even a walk in my neighborhood my mind has more clarity on different topics and I am able to focus on what is most important to me. Many times I will stop and take notes on the thoughts I am having.
In an article on CrossFit.com Chardae Mara, RN, shares how spending just 15-20 minutes outside three times per week can contribute to a host of physical and psychological benefits, including:
- An increase in natural killer cells, which support the immune system, prevent cancer, and speeds recovery.
- A decrease in heart disease risk, blood pressure, and heart rate
- A reduction in stress hormones, depression, and anxiety
- An improvement in some attention deficit disorders.
Longer exposures are important as well. Spending a full day outside can create benefits that last up to 30 days!
Try these tips to start bringing nature into your regular routine:
- Detach from your devices daily.
- Find green space, even if it’s not in a remote location, and take time to engage all five senses (touch, sight, hearing, smell and taste)
- Use phone calls or coffee breaks as an opportunity to take a short walk outside.
- And finally, take off-the-grid vacations when possible to maximize your exposure to nature.
You can listen to this on Apple Podcasts, Spotify or on your favorite podcast platform!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
Checkout our sponsor LeSueur Car Company @ www.usedvwaudi.com
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This month’s talk is sponsored by Optimize You Athletic Performance Medicine! 👏🏻Thanks Trever Wilkins for joining us on this months Nutrition Talk!
This Month's talk we focused on 3 easy steps to Meal Prep Basics! 👏🏻
Tiersa and Meghan shared their tips to help you meal prep for yourself and your family. 🥑🍠🍗🫐
Click the link in our bio to book a free nutrition consultation with Tiersa and Meghan! Today! 💦
morethanagym #thatscfp #wodwithus #gilbert #fitness #crossfit #crossfitpreferred #cfpcommitted #preferrednutrition #mealprep #macros #nutrition
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So many people wait for the beginning of the new year this time of year to get back in shape.
Why wait? The Perfect time is now!
What can you do now to get started?
- Come up with a plan and stick to it
- If you have not been doing anything choose a time to work movement into your day. Does it have to be CrossFit? No! I recommend people go on a walk if they are starting from ground zero. Establish a time to get movement done. Momentum happens when movement starts!
- Choose a goal you want to accomplish write it down and share with others.
- Focus on Nutrition. An easy fix to help you this time of year is to focus on water, some fruit and more vegetables. It will help you to feel more full and less likely to grab the unplanned snacks that are in our face this time of year.
Remember it does not take a miracle it takes a plan!
We can help you come up with that plan at CrossFit Preferred.
You can listen to this on Apple Podcasts, Spotify or on your favorite podcast platform!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
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Events coming up:
Fall Festival this Saturday - It is going to be a party! We have a bounce house, Spikeball and a Cornball Tournament!
Nutrition Challenge in January
CrossFit Open/Friday Night Lights for 2022 Starts February 24th!
This is the largest participatory sporting event in the world! Every CrossFit gym in the world has the opportunity to participate in the CrossFit Open.
It is not only for the elite! There are options for everyone and whatever option you choose will be sure to push you!
We make the Open fun! We create teams and we have a great time! More details coming soon!
With only 99 days until the CrossFit Open how will you train?
- Consistency is the key
- Focus on sleep
- Focus on nutrition
- Work on improving technique
- Work on areas that you can improve
Prepare yourself!
We are excited for all that we have going on the next 4 months! It will make a huge difference in your life!
You can listen to this on Apple Podcasts, Spotify or on your favorite podcast platform!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
crossfitopen #crossfit #crossfitpreferred
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Do you take time to reflect and have gratitude for the accomplishments and improvements that you have made in life? Tyrel Brunson has improved so much in the last year and he is working on improving a little more each day!
Listen to todays episode to hear Tyrel’s journey and get to know him better. He shares so many great experiences that have helped him to make huge gains and he will inspire you to want to keep improving!
In his journey he has seen huge improvements in his fitness and has noticed how it has helped him to want to improve in many areas of his life.
Tyrel thank you so much for being on The Preferred Experience Podcast and for sharing your journey!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
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Since last October I have hiked/trail run the Grand Canyon 4 times. 3 of the times were Rim to Rim to Rim (48 Miles) and one of the times was with our CrossFit Preferred group (17 Miles)!
There are times a team can help you and there are times you get to help the team!
Are you at a time in your life that a team can help you or can you help the team?
I have found at the gym that this can change daily depending on the workout and your frame of mind.
Our friends we get to make and workout with at the gym make a huge difference. Not only do they help in the gym but they can help out of the gym.
A team makes a difference!
If you or a friend is looking for a team come in for a free intro session!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
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The holiday time is here! ‘Tis the season for family, festivity, and food—lots of food. Temptations are everywhere, and parties and travel disrupt daily routines. What’s more, it all goes on for weeks!
But how do you stay on track when everyone around you seems to be splurging?
You need a PLAN to stay on track! This nutrition talk covers 4 Strategies to help you plan for a healthy and happy holiday season.
Set yourself up for success by having a solid plan going into the holiday season! We will be sharing tips and tricks as well as some of our favorite healthy holiday recipes.
Are you looking for additional accountability and support over the holiday season?
Apply for nutrition coaching today!
All you have to do is click the link below to schedule your free nutrition consult!
https://crossfitpreferred.com/SQ-18338/preferred-nutrition/
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Have you been tricked by a pill, powder or diet that promises incredible results?
You know those results that sound too good to be true.
I get it! There are so many different diets, workouts and pills out there that promise results.
You see fast results but they don’t last.
Over two-thirds of people who lose weight will regain the weight they worked so hard to lose and it comes down to one thing; lack of behavior change.
The truth is your magic pill to seeing results isn’t a pill at all; it’s consistency.
Consistency is the leading driver for results.
The problem is consistency is nearly impossible without a plan and accountability to keep you to your plan.
Here’s where a coach comes in!
A coach will help you:
- Create an individualized plan to help you reach your goals
- Keep you accountable to that plan so that you see lasting results
- Help you navigate events, life, stress to ensure you stay on track towards your goals.
Sign up with a coach today to create a game plan!
Remember is doesn’t take a miracle it takes a plan!
The Magic Pill is Consistency!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
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Did you know CrossFit Preferred offer’s you goal setting sessions every 6 months? You might be thinking- why would I book a goal setting session?
Here are 3 reasons goal setting sessions are important for every athlete:
- You can’t make progress if you don’t know what you are trying to achieve.
- Mapping out a plan for you is our expertise- let us help!
- We can help keep you accountable for your goal and track your progress.
Goals can be FITNESS or NUTRITION Based
You don’t have to wait until the new year to set a new goal!
With the holidays it easy to lose progress.
These next 2.5 months are the months you can move forward if you choose to today!
Email info@crossfitpreferred.com to schedule your goal setting session today!
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Today we have Clay and Jaclyn on our Podcast .We get to know them and learn about their fitness and nutrition journey over the years.
Clay and Jaclyn have been focusing on nutrition with Tiersa in our one on one nutrition program for the last 5 months.
This experience has opened their eyes to how important fueling your body is and how you can train your body to burn more calories by being purposeful in your nutrition.
They have seen great success over the last few months and love to see what they are learning about themselves.
If you are interested in learning more about our one on one Nutrition Program, book a free consult with us TODAY!
https://crossfitpreferred.com/SQ-18338/preferred-nutrition/
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Thanks to Shayne from Therazona Physical Therapy for being on the show and sponsoring this months nutrition talk episode!
Your transformation starts with you doing these three things!
-
Shift Your Focus: Instead of trying to do all the things, we need to just focus on one thing at a time!
-
Identify Your Tribe: You are the average of the 5 people you spend the most time with. Are they pushing you towards or pulling you away from achieving your goals?
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Take Action: It's simple, not easy but we are here to help you! Listen to this months nutrition talk to help you reset and re-shift your mindset with these 3 simple steps!
We dive into the how and help you start taking control of your health. Make sure your Kirby to the end as we cover some commonly asked questions including how to fuel before and after your workout.
If you are ready to take control of your nutrition book a free consultation with CrossFit Preferred today!
https://crossfitpreferred.com/SQ-18338/preferred-nutrition/
Owner/Coach/Nutritionist Tiersa LeSueur helps athletes master great nutrition to help them reach their fitness goals. To Tiersa, being the best at what she’s doing is a lifelong character trait. “I LOVE pushing my limits and seeing how far my body will go,” she says. Tiersa believes there is no greater feeling than helping someone see what they are truly capable of. “Being a CrossFit Coach allows me to take someone who may feel insecure and build them from the bottom up to teach them to be confident with their abilities,” she says. “When they see in themselves that growth, it lights a fire within them that is unstoppable!”
CERTIFICATIONS:
CrossFit Level 1 CrossFit
Level 2 Arizona State University Nutrition/Dietetics Degree
Meghan lives for helping clients hit their goals and feel more comfortable in their bodies. With her extensive nutrition and food knowledge from growing up in restaurant kitchens, Meghan can help you lose weight and gain muscle whether you are vegan, fat adaptive, or just need to clean up your eating habits. She has been CrossFitting for over 6 years and loves Strongman competitions. Ask her how she did in her competition from a couple of years back. She always has a bright smile for you as you enter the gym, loves the CFP community, and loves watching the confidence that builds when members hit their goals.
CERTIFICATIONS:
Precision Nutrition L1
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Looking for a great workout but don’t have a ton of a time?!
Hop on a rower for 20 minutes and strengthen these 6 areas:
- Core
- Upper Back
- Shoulders
- Arms
- Glutes
- Legs
Not only will you strengthen these areas you will burn fat and build your endurance!
Listen to todays podcast to learn the benefits of rowing!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
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For today’s podcast we have Tiersa sharing her strategies on how she attacks a workout!
Here are 4 ways to improve your workout:
- Don’t compare yourself to others/know your ability
- Start with the end in mind
- Have a game plan before you start
- Have GRIT! Don’t give in!
Thanks Tiersa for sharing your workout strategy!
You can also listen to this on Apple Podcasts, Spotify or on your favorite podcast platform!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
tiersasstrategies #strategy #grit #crossfit #spartansgx #crossfitpreferred
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.” Kris has spent a lot of years training for marathons, adventure racing, and triathlons.
His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level One Trainer
CrossFit Level Two Trainer
CrossFit Endurance Trainer
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Join our CrossFit Preferred Spartan Race Team Saturday November 6th for a great race at the Ft. McDowell rodeo grounds!
On todays podcast we discuss all that this Spartan Race includes and how we will prepare you for this race!
Did you know that we have Spartan SGX specific training Monday, Tuesday and Wednesday at 7:00pm and Saturdays at 7:00am?!
We also meet at the Williams Field High School track at 5:15am every Thursday!
You can also listen to this on Apple Podcasts, Spotify or on your favorite podcast platform!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
spartanrace #spartansgxtraining #spartantraining #crossfit #crossfitpreferred
https://crossfitpreferred.com/try-crossfit-session/
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.” Kris has spent a lot of years training for marathons, adventure racing, and triathlons.
His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level One Trainer
CrossFit Level Two Trainer
CrossFit Endurance Trainer
Send in a voice message: https://anchor.fm/thepreferredexperience/message
This months Nutrition Talk is Food, Mood, and Stress Management.
In this replay Tiersa and Meghan talk about how sugar affects our Serotonin and Cortisol levels which are directly related to mood. Low Serotonin leads to depression and when Cortisol levels are off it can affect our sleep and stress levels as well as make it hard to change body composition.
If you are wondering how to learn some stress management techniques make sure you take time to listen.
You can also listen to this on Apple Podcasts, Spotify or on your favorite podcast platform!
Click the link to get started on the best hour of your day! Today!💦
https://crossfitpreferred.com/try-crossfit-session/
Owner/Coach/Nutritionist Tiersa LeSueur helps athletes master great nutrition to help them reach their fitness goals. To Tiersa, being the best at what she’s doing is a lifelong character trait. “I LOVE pushing my limits and seeing how far my body will go,” she says.
Tiersa believes there is no greater feeling than helping someone see what they are truly capable of. “Being a CrossFit Coach allows me to take someone who may feel insecure and build them from the bottom up to teach them to be confident with their abilities,” she says. “When they see in themselves that growth, it lights a fire within them that is unstoppable!”
CERTIFICATIONS:
CrossFit Level 1
CrossFit Level 2
Arizona State University Nutrition/Dietetics Degree
Meghan lives for helping clients hit their goals and feel more comfortable in their bodies. With her extensive nutrition and food knowledge from growing up in restaurant kitchens, Meghan can help you lose weight and gain muscle whether you are vegan, fat adaptive, or just need to clean up your eating habits.
She has been CrossFitting for over 6 years and loves Strongman competitions. Ask her how she did in her competition from a couple of years back. She always has a bright smile for you as you enter the gym, loves the CFP community, and loves watching the confidence that builds when members hit their goals.
CERTIFICATIONS:
Precision Nutrition L1
Send in a voice message: https://anchor.fm/thepreferredexperience/message
This morning we had a workout that involved running and rowing. I have noticed in CrossFit that most CrossFitter’s do not want to run. Maybe that is why they CrossFit 😁
Running, rowing and biking are definitely a challenge but it can become enjoyable.
I have learned that if you want to improve your running you have to have a plan. I recently had a friend of mine give me a book called 80/20 Running by Matt Fitzgerald. On the cover it says Run Stronger and Race Faster by Training Slower.
The principle it teaches is to run a majority of your runs in a lower aerobic zone.
In running there are aerobic and anaerobic zones.
Aerobic is an easier/sustainable zone to run in and Anaerobic is not a zone that can be held for long periods of time.
We started a new cycle this week that will build your base or aerobic capacity for the next 13 weeks.
Join us at Williams Field High School each Thursday at 5:15am or complete the workouts on your own if you want to improve your aerobic capacity even more.
Listen in today to learn how training in the aerobic zones will help you to improve in the gym!
crossfit #aerobiccapacity #crossfitpreferred
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Today’s we are talking to one of our nutrition clients Courtney Brown. Courtney has worked on and off with Tiersa for over a year.
Listen in to learn about her nutrition journey and the things she has learned about herself and the habits she has created along the way to set herself up for long term success!
Click the link below to get started on the best hour of your day! Today! https://crossfitpreferred.com/try-cro... https://crossfitpreferred.com
Owner/Coach/Nutritionist Tiersa LeSueur helps athletes master great nutrition to help them reach their fitness goals. To Tiersa, being the best at what she’s doing is a lifelong character trait. “I LOVE pushing my limits and seeing how far my body will go,” she says.
Tiersa believes there is no greater feeling than helping someone see what they are truly capable of. “Being a CrossFit Coach allows me to take someone who may feel insecure and build them from the bottom up to teach them to be confident with their abilities,” she says. “When they see in themselves that growth, it lights a fire within them that is unstoppable!”
CERTIFICATIONS:
CrossFit Level 1
CrossFit Level 2
Arizona State University Nutrition/Dietetics Degree
Send in a voice message: https://anchor.fm/thepreferredexperience/message
We have a few parents at the gym that have done an amazing job getting their kids to exercise with them. I would love to do that with our kids but have not figured out the answer yet.
Our teenage daughter is incredibly talented. She says that says she wants to exercise but does not. We hope that the example Tiersa and I set will get her exercising regularly but it has not worked so far.
She is a great runner and ran track for her school last year. She improved over the couple months she ran and I would love to see her continue improving.
She says she does not have a desire right now because it is too hot and she does not want to get up early and I totally understand. Here are 3 tips I studied this morning to get your child exercising that we will be trying:
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Build Up to Exercise Goals Over Time - start with 10 minutes of movement per day. In the book Atomic Habits the author James Clear taught the goal of going to the gym. It did not matter if you worked out at first but creating the routine of going to the gym will get you started. “the most powerful path to creating good habits and breaking bad habits is through small actions that are easily repeatable. As with any of us, teens will be deterred from forming a routine if their first experiences with working out are extremely taxing, especially if they’re not used to physical excursions. You might want to lower your expectations at the start and get them in the habit of working out by beginning with something easy.”
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Limit screen time The American Academy of Pediatrics recommends that kids get no more than one to two hours of screen time a day, whether that's watching TV, surfing the Internet, or playing video games. But many children spend four or more hours each day in front of a screen.
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Make it Fun! We occasionally take our kids to a rock climbing gym or hiking. All of them love the rock climbing gym but we have not convinced all of them that hiking is fun yet. Each kid is going to have their idea of fun. It is our job to keep trying new things with them until something clicks!
We are going to work on helping our daughter explore more activities that get her moving.
What has helped to get your child to exercise? Please comment below.
You can also listen to this on YouTube, Instagram and Facebook!
Click the link below to get started on the best hour of your day! Today! https://crossfitpreferred.com/try-cro... https://crossfitpreferred.com
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.” Kris has spent a lot of years training for marathons, adventure racing, and triathlons.
His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level One Trainer
CrossFit Level Two Trainer
CrossFit Endurance Trainer
crossfitpreferred #crossfit #surroundyourself
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Who won the Committed Club for July?! Listen to find out!
What is Sarcopenia?
Sarcopenia is a progressive and generalized skeletal muscle disorder involving the accelerated loss of muscle mass and function that is associated with increased adverse outcomes including falls, functional decline, frailty, and mortality.
Today I teach what Sarcopenia is and share ideas on how to not deal with Sarcopenia in your later years!
The prescription to not have Sarcopenia is:
World-Class Fitness in 100 Words:
■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
■ Regularly learn and play new sports.
Have a great week!
You can also listen to this on Apple Podcasts, Spotify or on your favorite podcast platform!
Click the link below to get started on the best hour of your day! Today!
https://crossfitpreferred.com/try-cro...
https://crossfitpreferred.com
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.” Kris has spent a lot of years training for marathons, adventure racing, and triathlons.
His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level One Trainer
CrossFit Level Two Trainer
CrossFit Endurance Trainer
crossfitpreferred #crossfit #spartan #surroundyourself
Send in a voice message: https://anchor.fm/thepreferredexperience/message
This week for episode 79 we have a replay of Tiersa and Meghan's Nutrition talk on family nutrition made easy.
We are going into another school year, which means school lunches and snacks but also busy after school schedules.
We’ll help you navigate kids snacks and lunch with sugar intake. How to get your kids to eat more veggies plus different ways to help you meal prep while you're busy running everyone around so you can still get a healthy dinner on the table.
Owner/Coach/Nutritionist Tiersa LeSueur helps athletes master great nutrition to help them reach their fitness goals. To Tiersa, being the best at what she’s doing is a lifelong character trait. “I LOVE pushing my limits and seeing how far my body will go,” she says.
Tiersa believes there is no greater feeling than helping someone see what they are truly capable of. “Being a CrossFit Coach allows me to take someone who may feel insecure and build them from the bottom up to teach them to be confident with their abilities,” she says. “When they see in themselves that growth, it lights a fire within them that is unstoppable!”
CERTIFICATIONS:
CrossFit Level 1 CrossFit Level 2 Arizona State University Nutrition/Dietetics Degree Meghan lives for helping clients hit their goals and feel more comfortable in their bodies. With her extensive nutrition and food knowledge from growing up in restaurant kitchens, Meghan can help you lose weight and gain muscle whether you are vegan, fat adaptive, or just need to clean up your eating habits. She has been CrossFitting for over 6 years and loves Strongman competitions. Ask her how she did in her competition from a couple of years back. She always has a bright smile for you as you enter the gym, loves the CFP community, and loves watching the confidence that builds when members hit their goals. CERTIFICATIONS: Precision Nutrition L1
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Want to improve your health, recovery and performance?! In this episode Trever and I discuss blood testing and the results of my recent test, what we tested and normal levels for multiple blood panels for someone that runs and does CrossFit.
The areas we discuss include platelets, metabolic panels including Glucose, Creatinine, minerals including Sodium and Potassium, Cholesterol, Thyroid, Testosterone and Vitamin D.
How often should you test your blood and what are good levels for each area? Find out in todays episode!
Trever thanks for sharing your thoughts, expertise, knowledge and for being on todays show!
Checkout MettaMed.com to learn more about Metta Medicine and what they can do to help you perform better!
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For this weeks podcast we are interviewing the Committed Club winner for June Olivia Klafter.
Oliva is super committed to improving her health by committing to fitness and nutrition and learning all she can to help her reach her goals. She has been a member of CrossFit Preferred for 4 months and has been working with Meghan on her nutrition the last few months.
Get to know her and tune in to hear how Olivia has found success by focusing on progress NOT perfection when it comes to fitness and nutrition.
Thanks Olivia for joining us on The Preferred Experience Podcast!
Click the link below to get started on the best hour of your day! Today! https://crossfitpreferred.com/try-cro... https://crossfitpreferred.com
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Want to improve your movements or lifts in the gym? In todays episode I share one simple hack to help you improve your movements and lifts in the gym.
In his 2008 book “Outliers,” Malcolm Gladwell wrote that “ten thousand hours is the magic number of greatness.” The meaning behind this, in theory, is simple. To be considered elite and truly experienced within a certain craft, you must practice it for ten thousand hours but does it really take that long to start making huge improvements?
We have found one simple hack that will help you to start improving now and that is recording yourself.
You may have noticed Meghan or Alexis taking video of you in class. I know for me I often have the reaction of do I really look that bad! 🤪 I have come to the realization that some people look awesome and I am happy for them! 😁
Besides having super cool videos of you on our Instagram and Facebook we have another reason and that is to help you improve!
One of the best ways to improve is to video your movements and slow them down and look for ways to improve.
I know for me I am super critical of my movements and looking for ways to improve.
When we become aware of flaws in our movements we can start making changes.
If you want extra help ask one of the coaches and they will help you improve!
Click the link below to get started on the best hour of your day! Today! https://crossfitpreferred.com/try-cro... https://crossfitpreferred.com
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.” Kris has spent a lot of years training for marathons, adventure racing, and triathlons.
His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level One Trainer
CrossFit Level Two Trainer
CrossFit Endurance Trainer
crossfitpreferred #crossfit #spartan #surroundyourself
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today for episode 75 we have our nutrition talk replay with CFP’s nutrition coaches Tiersa and Meghan!
Diet culture tells us to eat less and lose weight - oftentimes promoting diet plans for less than 1,000 calories per day!
Did you know that eating less is not always the answer - that it may actually be one of the reasons you are struggling to lose weight? Shocking, but true!
Odds are you have heard the saying, “Calories in, Calories out!” Well, this is a grossly oversimplified explanation of how our metabolism actually works.
So, how do you know if you are eating enough? And why is eating too little keeping you from losing the weight?!
Find out in this months nutrition talk replay!
Rather than getting sucked into fad diets and the seemingly endless cycle of under-eating, schedule a FREE INTRO so we can be the guide, help you build a plan, and keep you accountable for reaching your goals!
Click the link in our bio to get started on your nutrition journey! Today!
https://crossfitpreferred.com/SQ-18338/preferred-nutrition/
nutritiontalk #areyoueatingtoolittle #nutritioncoaching
Tiersa LeSueur
OWNER/COACH/NUTRITIONIST
Tiersa LeSueur helps athletes master great nutrition to help them reach their fitness goals. To Tiersa, being the best at what she’s doing is a lifelong character trait. “I LOVE pushing my limits and seeing how far my body will go,” she says. Tiersa believes there is no greater feeling than helping someone see what they are truly capable of. “Being a CrossFit Coach allows me to take someone who may feel insecure and build them from the bottom up to teach them to be confident with their abilities,” she says. “When they see in themselves that growth, it lights a fire within them that is unstoppable!”
CERTIFICATIONS:
CrossFit Level 1
CrossFit Level 2
Arizona State University Nutrition/Dietetics Degree
You can also listen to this episode and our other episode at The Preferred Experience Podcast Wednesday of each week on any of your favorite podcast platforms. Watch on Instagram, Facebook and @ www.crossfitpreferred.com!
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If I was to start CrossFit over again I would have a different focus.
When I started training in CrossFit in 2012 I walked into CrossFit Preferred and I was thrown into class. We do it way different now with an introductory class and 4 foundations classes.
I was taught to hit every workout as hard as I could. I am now convinced that is not the answer. If I could send my younger self a note these are the 7 areas I would tell myself to focus on:
#1 Start With Foundations and Learn the Basics
#2 Focus on You, Your Form and Not the Weight
#3 Come Early, Stay Late or Go To Open Gym
#4 Know Your Numbers/Weights
#5 Practice Intensity
**#6 Focus on Flexibility/Mobility!
7 Have Fun!**
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Announcement! Spartan Race next weekend!! Sign up under the CrossFit Preferred team under the age group in the morning.
This last weekend I had the experience of hiking the mountaineers route of Mt Whitney in California. I had a very close call of a loose boulder taking me out on a climb up a sketchy section call the chute above Glacier lake. I don’t recommend the way we did this hike. I would recommend the regular hiking trail.
While I was out on this hike for 17.5 hours I had time to reflect and think about what matters most. What matters most to me is my family and friends that are around me each day.
We have the opportunity to make a difference in the lives of people around us by the way we live our lives whether it is negative or positive.
Taking care of ourselves like we do by working out each day and paying attention to our nutrition sets a great example for those around us.
This morning I had the opportunity to go to the track with my 15 year old daughter Maya and some other teens. She has been being trained with by Ashley Payne from the gym. Ashley is teaching her agility and how to properly move.
Ashley had two of her kids at the track including a 7 year old daughter and her 12 year old son. She is setting a great example for her kids and teaching others along the way!
The example and actions we set for our kids each day will teach them better than telling them what to do.
You make a difference! Decide now what difference you will make for your kids and those in your circle.
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It has been 16 months since our last Spartan Race in Arizona!
Come join us for this 5K Stadium Race in the Cardinals Stadium Saturday June 26th, 2021
- This is a great first experience Spartan Race! Whether you want to compete or complete!
Weather is perfect 😀 It is an air conditioned race with no mud! 2. Great to challenge yourself! 3. Builds Community 4. Fun!!
One of our favorites parts about this race is it is very CrossFit like. If you have been training with us at CrossFit Preferred you are ready for this race!
Come join our team for this awesome race!
You can also listen to this by podcast on any of your favorite podcast platforms including Apple Podcasts 🍏 Spotify and many more!
Click the link below to get started on the best hour of your day! Today! https://crossfitpreferred.com/try-cro... https://crossfitpreferred.com
crossfitpreferred #crossfit #spartanrace #spartan
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.” Kris has spent a lot of years training for marathons, adventure racing, and triathlons.
His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level One Trainer
CrossFit Level Two Trainer
CrossFit Endurance Trainer
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Do you skip out on stretching and recovery? ? If so join us this month with a focus on longevity.
Our challenge for everyone this month is to focus on mobility and recovery with daily stretching.
There is a great app called GoWOD that Kris, Tiersa and other athletes at the gym use. It designs a daily plan for you based off your level of flexibility.
Comment below with what you do to stay flexible and mobile!
You can also listen to this podcast on any of your favorite podcast platforms including Apple Podcasts 🍏 Spotify and many more!
Click the link below to get started on the best hour of your day! Today! https://crossfitpreferred.com/try-cro... https://crossfitpreferred.com
crossfitpreferred #crossfit #gowod #recovery #longevity
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How many grams of hidden sugar are in the drinks you’re drinking?
Tiersa and Meghan teach you how to identify high calorie drinks, how to look for sugar on a food label and gave alternatives to lower sugar drinks and ways to increase your water intake.
You don’t want to miss this informative Nutrition Talk!
You can also listen to this episode and our other episodes at The Preferred Experience Podcast Wednesday of each week on any of your favorite podcast platforms.
Click the link below to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-cro...
https://crossfitpreferred.com
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One of our biggest goals at CrossFit Preferred is to help our members kick butt in life into their 90’s in all areas of their lives.
I recently listened to a video on the CrossFit main site called Exercise: The Key to “Superaging”. In this video Lisa Feldman Barrett a distinguished professor of psychology at Northeastern University and author of “How Emotions Are Made: The Secret Life of the Brain” was interviewed.
A SuperAger is someone older than 60 who “has a memory that functions indistinguishably from (that of) a 25 year old.”
The main focus was that the parts of the brain that regulate memories also contribute to emotional and physical health.
She taught that the best thing to do to improve your emotional health is to improve your physical health: get enough sleep, exercise vigorously and eat well.
She also taught that humans are social creatures, so working out in a group setting can also encourage healthy behavior. We help regulate each other’s nervous systems, Barrett explains, so exercising together can motivate people to make better choices.
Each of the things she taught in this video are what we do in CrossFit.
The Top 5 ways to Become a SuperAger are:
- Get enough sleep
- Exercise vigorously - if it causes a little stresss and is tough for you that is best.
- Focus on good clean eating and nutrition
- Have a strong community
- Always keep learning - read or listen to books, podcasts and write down what you are learning.
I loved learning this and learning that what we are doing will also improve our memory is great!
Remember that what you are doing now will effect you the rest of your life! It is so important that we do not wait on becoming better and to focus on it now!
Keep up the great work CrossFit Preferred athletes! See you soon!
You can also listen to this podcast on any of your favorite podcast platforms including Apple Podcasts 🍏 Spotify and many more!
Click the link below to get started on the best hour of your day! Today! https://crossfitpreferred.com/try-cro... https://crossfitpreferred.com
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On Memorial Day Monday May 31st we will be doing the hero workout Murph! It is the workout that got me hooked to CrossFit!
I have shared this before. One of my favorite parts about CrossFit is that we do Hero WOD’s to honor those that gave their lives for our country and other countries around the world.
“Murph” is a Hero Workout named after Lieutenant Michael P. Murphy.
Michael Patrick Murphy was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the United States Navy to receive the award since the Vietnam War.
“Murph” consists of
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
RX includes a 20 pound weight vest for the guys and a 14 pound weight vest for the girls.
We make a big deal out of this workout every year at CrossFit Preferred. We make shirts and we get as many people as we can get together to do this workout!
This workout is not something that you have to do straight through unless you want to:)
We recommend that you partition it to a:
1 Mile Run
Then 20 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats then a
1 Mile Run
If this is not your ability yet we will have other options that a coach will guide you on.
The most important part is pushing yourself out of your comfort zone and focusing on all Michael Murphy gave for our country.
Over the next 19 days throw in some short runs, extra pull ups, push ups and air squats. Ask a coach for help and guidance if you want to do your best!
We will be doing this workout in the morning so we can do it during the cooler part of the day.
Hydrate, Hydrate, Hydrate!
If this is your first time remember to pace yourself! Do not go all out on the first mile. That is a very short part of the workout.
Choose how you are going to complete it and stick to your plan.
This is a great workout that you will feel very proud of when you complete!
We will have a shirt order coming out very soon! It is a super cool looking shirt!
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.”
Kris has spent a lot of years training for marathons, adventure racing, and triathlons. His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level One Trainer
CrossFit Level Two Trainer
CrossFit Endurance Trainer
Send in a voice message: https://anchor.fm/thepreferredexperience/message
This months FREE Virtual Nutrition Talk focused on the importance of building balanced meals and snacks. Tiersa and Meghan gave us 5 actionable steps to to help us incorporate balanced snacks into our everyday routine to keep us fueled and reaching those long term goals. They also taught the plate method and how to use it to build a balanced meal of lean protein, non starchy veggies, carbs and healthy fats.
If you struggle with skipping meals or knowing what to eat at meal time you won’t want to miss this informative class!
Enjoy!
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Today we are excited to announce our Athlete of the Month - Jared Christensen!
Jared joined us last year during the first gym shutdown and quickly fell in love with CrossFit! He has excelled during his time at CrossFit Preferred and has now lost over 7% body fat working with Tiersa in our CFP nutrition program and feels like he is in the best shape of his life in years!
At age 42 his fitness and health are continuing to improve and CrossFit is helping him to be his best he can be in and out of the gym and for his wife and kids!
If you have not met Jared you are truly missing out! He brings a ton of energy to the gym and is a blast to workout with! Jared thanks for being a huge part of CrossFit Preferred!
You can also listen to this episode on any of your favorite podcast platforms. Watch on Instagram, Facebook and on YouTube!
Click the link below to get started on the best hour of your day! Today! https://crossfitpreferred.com/try-cro... https://crossfitpreferred.com
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We started a new training cycle this week. This is actually the start of our new training year so if you are starting with us now prepare yourself to get in amazing shape!
We have 5 Training Cycles throughout the year from CompTrain! Since we finished the CrossFit Open recently we are starting over our training cycles for the next year!
What are the CompTrain Training Cycles?
Our annual training cycles from CompTrain are:
“Silverback”
Return back to the basics -
Foundational strength, laying the groundwork for the season. Incorporating squat wave
training, overhead strength, and a focus on moving better through a variety of positioning drills.
Squats 3 days per week, pulling 3 days per week and pressing twice per week!
Stress on the podcast that you will be sore but sore does not mean stay away from the gym
Lots of our athletes haven’t been with us during a strength building cycle so they are going to be not used to the soreness they’re feeling
Also please stress that they need to be recording the Lifts I know some people are good at it some people don’t want to put the numbers in for strength building your numbers are important
“Grunt Work”
Building stamina strength into our weekly progressions, including capacity through barbell cycling, stamina squat sessions, and unilateral dumbbell work to improve positioning and correct imbalances.
“Barbell Ninja”
Focusing on the mechanics and technique on the olympic lifts through targeted progressions in the clean and jerk and snatch and olympic accessory work.
“Gymnasty”
Improving body awareness and honing in on movement stamina and quality. Progressions towards the ring muscle-up, bar muscle-up, handstand pushup, and more.
“Racehorse”
Open preparation. Dialing in conditioning and targeted skill refinement for the movements tested in Open competition.
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We recently finished the CrossFit Open and Tiersa finished the CrossFit Qualifier. Since none of us from the gym made the CrossFit Games we are back to training :)
4 Areas To Focus On In Your Training
Focus on Form and Technique, Weight then Intensity
Compare Yourself to who you were yesterday
Leave your ego at the door
Focus on recovery - rest, nutrition, mobility
Focusing on Rest and nutrition will you get the biggest benefit.
Looking for help?! Tiersa and Meghan can help you dial in your nutrition.
Join us this Saturday at CrossFit Preferred for our Low Back/Hip Seminar at 10:00am. Shayne from Therazona will be teaching and helping us with improving our low backs and hips.
You can also listen to this episode on any of your favorite podcast platforms. Watch on Instagram, Facebook and @ www.crossfitpreferred.com!
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.”
Kris has spent a lot of years training for marathons, adventure racing, and triathlons. His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level One Trainer
CrossFit Level Two Trainer
CrossFit Endurance Trainer
Click the link below to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-cro...
https://crossfitpreferred.com
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Todays episode is the drawing for Committed Club!
The committed club is a year-long attendance challenge that will recognize and reward you for consistently showing up to CrossFit Preferred each month. It will be broken up into monthly, quarterly, and yearly milestones with rewards along the way! In order to achieve committed club status, you will have to attend at least 15 classes during each calendar month. At the end of each month, quarter, and year, we will recognize those individuals who have attended at least 15 classes during EACH of the coinciding calendar months.
You can also listen and watch this episode on YouTube, on Instagram, Facebook and @ www.crossfitpreferred.com!
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.”
Kris has spent a lot of years training for marathons, adventure racing, and triathlons. His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level One Trainer
CrossFit Level Two Trainer
CrossFit Endurance Trainer
Click the link below to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-cro...
https://crossfitpreferred.com
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Looking for ideas for meal prep? In this months nutrition talk replay Tiersa and Meghan share great ideas to help you meal prep and be prepared for each day!
Join Tiersa and Meghan on the last Monday of each month to learn tips and tricks for nutrition that will help you get the results you want!
You can also listen to this episode on any of your favorite podcast platforms. Watch on Instagram, Facebook and @ www.crossfitpreferred.com!
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.”
Kris has spent a lot of years training for marathons, adventure racing, and triathlons. His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level One Trainer
CrossFit Level Two Trainer
CrossFit Endurance Trainer
Click the link below to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-cro...
https://crossfitpreferred.com
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Still sore from the CrossFit Open 21.2 workout? In this episode Shayne from Therazona Physical Therapy shares with us the 3 best areas/ways to mobilize and focus on for a CrossFit athlete.
Stay tuned until the end for a very generous offer from Shayne for all CrossFit Preferred athletes!
Mark your calendars for Saturday April 17th at 10:00am! Shayne will be teaching a mobility seminar for hips and low back! Cant’t wait!
You can also listen to this episode on any of your favorite podcast platforms. Watch on Instagram, Facebook and @ www.crossfitpreferred.com!
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.”
Kris has spent a lot of years training for marathons, adventure racing, and triathlons. His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level One Trainer
CrossFit Level Two Trainer
CrossFit Endurance Trainer
Click the link below to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-cro...
https://crossfitpreferred.com
Send in a voice message: https://anchor.fm/thepreferredexperience/message
CrossFit Open/Friday Night Lights Points!
Magical Black Stallions 82 Points
Tighty Whities 84 Points
Varsity Blues 93 points
That’s Unbroken Bitch 91 points!!
Topic today is: “If it doesn’t challenge you it doesn’t change you”
One of the biggest ways to learn and become better is to go through a challenge. It can be a challenge you do not want or one that you create for yourself.
One of my favorite parts of CrossFit is that we train for the unknown and the unknowable. We do this in our daily training and especially during the CrossFit Open.
One of my many areas of improvement in CrossFit is Double Unders. We of course started the CrossFit Open this year with Double Unders 😀 This has been a great exercise for me and it has helped me to learn patience and mind control. When I get frustrated with them they get worse. When I stop and breathe they improve.
This is a minor challenge but something that has taught me a lesson. That has been my takeaway lately 😀
I have been reading Jordan B. Peterson’s new book Beyond Order 12 More Rules for Life
He is my favorite author and such a thought provoking writer for me.
Rule # 7 in his book is: Work as hard as you possibly can on at least one things and see what happens.
This can be in the gym or this can be something that you have a desire to work hard at accomplishing or overcoming an obstacle.
For me I choose one main challenge 1-2 times per year physically.
My main current challenge is training for Rim to Rim to Rim at the Grand Canyon again. I did this back in October and I have some friends that were not able to join me at that time so I am joining them and doing it again. I also have Shayne from Therazona going with me again.
3 Ways to Improve at Life
- choose a challenge that scares you a little
- train like everything depends on it
- complete the challenge and choose your next challenge. Keep this cycle going.
I have had the experience of doing this and it has lead me to take on other challenges within my relationships and work.
The main areas I have been working on personally are relationships with family and friends, work and a personal challenge.
This has been an incredible focus for me and I am starting to see so many areas of my life improve. I know this can help you to do the same!
You can also listen to this episode on any of your favorite podcast platforms. Watch on Instagram, Facebook and @ www.crossfitpreferred.com!
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.” Kris has spent a lot of years training for marathons, adventure racing, and triathlons. His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level One Trainer
CrossFit Level Two Trainer
CrossFit Endurance Trainer
Click the link below to get started on the best hour of your day! Today! 💦 https://crossfitpreferred.com/try-crossfit-session/ https://crossfitpreferred.com
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Do you have a hard time sticking to your goals? What I have learned is motivation does not last. When a process is created you can win!
Today I share how to create a plan, Involve friends and ask for help!
You can also watch this episode on Instagram, Facebook, YouTube and @ www.crossfitpreferred.com!
Click the link below to get started on the best hour of your day! Today!💦
https://crossfitpreferred.com/try-crossfit-session/
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Committed Definition: feeling dedication and loyalty to a cause, activity, or job; wholeheartedly dedicated.
2021 is off to a great start! We had 47 people make it in 15 or more times in February!!
The February Committed Club winner is Maya Rorke!! CONGRATULATIONS MAYA!! Picture Coming Soon! Maya has won $50 worth of product credit to use in our retail area. Congratulations Cassie!
Your $50 retail credit will be applied in Wodify! We love seeing all of you work towards attending at least 15 classes or doing at home workouts in a month!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Checkout this months Nutrition Talk from Tiersa and Meghan’s on Healthy Food Swaps!
During this FREE nutrition seminar Coach Tiersa and Meghan give you simple actionable steps to help you take control of your health through proper nutrition.
Choosing healthier foods is easier than you may think. By changing just a few eating habits you can make a big difference to your diet.
Making small changes to your diet is the healthiest and most achievable way to reach your goals.
Learn more about CrossFit Preferred Nutrition services and get great recipes by clicking this link:
https://crossfitpreferred.com/SQ-18338/preferred-nutrition/
You can also watch this video on YouTube @ https://youtu.be/j2kfsLDvIUk , Facebook @crossfitpreferredaz and Instagram @crossfitpreferred. You can also watch it and learn more about what we offer @ https://crossfitpreferred.com/057-healthy-food-swaps-with-tiersa-meghan/
Owner/Coach/Nutritionist Tiersa LeSueur helps athletes master great nutrition to help them reach their fitness goals. To Tiersa, being the best at what she’s doing is a lifelong character trait. “I LOVE pushing my limits and seeing how far my body will go,” she says.
Tiersa believes there is no greater feeling than helping someone see what they are truly capable of. “Being a CrossFit Coach allows me to take someone who may feel insecure and build them from the bottom up to teach them to be confident with their abilities,” she says. “When they see in themselves that growth, it lights a fire within them that is unstoppable!”
CERTIFICATIONS:
- CrossFit Level 1
- CrossFit Level 2
- Arizona State University Nutrition/Dietetics Degree
Send in a voice message: https://anchor.fm/thepreferredexperience/message
The 2021 CrossFit Open kicks off March 12th at CrossFit Preferred with three-weeks of Friday Night Lights from 4:00pm to 7:00pm!
CrossFit Open 2021 Divisions This year the CrossFit Open has a new foundations division for those that do not want to or are not yet able to compete in the RX or scaled division!
This is a super fun team building experience that really brings our gym together. One of the greatest things about CrossFit is the community it provides. The CrossFit Open/Friday Night Lights Event is a perfect opportunity to show your support to your fellow friends and athletes at CrossFit Preferred and help our gym build camaraderie. It doesn't matter if you're 14, 40, or 64. Just starting out or a muscle-up pro. Whether you're an RX athlete, scaled athlete or brand new to CrossFit there is a place for you in the CrossFit Open. Don’t miss out!!
CrossFit Preferred FRIDAY NIGHT LIGHTS Sign up deadline is Friday February 26th Cost is $30 Includes an Open T-Shirt and places you on a team Team lead by 2 Coaches 3 weeks of workouts. 4 Levels of workouts to fit your needs RX Scaled Foundations Equipment Free
Athletes divided into 6 Categories RX male & female Scaled male & female Foundations male & female Equipment Free male & female Friday Night Lights Event Held every Friday night starting March 12th from 4:00pm to 7:00pm Open Gym Style. Open workout will be the workout of the day for every class that Friday.
Athletes will be scored individually and their score will then be added to their teams total score. Over all team winner will be announced at the end of the open. Prizes will be awarded to the winning team!
Don’t delay! Sign up today! Sign up at the gym or comment below!
You can also listen to this episode on any of your favorite podcast platforms. Watch on Instagram, Facebook and @ www.crossfitpreferred.com!
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.”
Kris has spent a lot of years training for marathons, adventure racing, and triathlons. His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level One Trainer
CrossFit Level Two Trainer
CrossFit Endurance Trainer
Click the link below to get started on the best hour of your day! Today! 💦 https://crossfitpreferred.com/try-crossfit-session/ https://crossfitpreferred.com
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Cassie has been training at CrossFit Preferred since June of 2018! She and her husband Ryan who trains at CrossFit Preferred have 2 beautiful children and work hard to stay in great shape and take care of their health!
Cassie started after her last child was born and has been steadily improving her health and fitness.
She started at CrossFit for the workouts and now has a great group of friends and coaches that she trains with multiple days per week!
When she is not busy with the family or doing CrossFit she loves to mountain bike with Ryan!
We love training with you Cassie! Thanks for being a part of the CrossFit Preferred family!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today for The Preferred Experience Podcast we have the raffle at the end for the Committed Club Winner for January 2021!
“There’s a difference between interest and commitment.
When you’re interested in doing something, you do it only when it’s convenient.
When you’re committed to something, you accept no excuses; only results.” - Kenneth Blanchard
We started off this year with so many members committed to their workout and had 47 people make it in 15 or more times in January!!
At CrossFit Preferred we have a Committed Club. If you make it in over 15 times in a month you are entered into a drawing for $50 in retail credit. We also have a quarterly drawing for half off your membership and a yearly drawing for a free month membership!
Stay Tuned to the end to see who wins the January 2021 Drawing! Sign up for the Gymnastics Clinic this Saturday the 6th and next Saturday the 13th with Andy.
3 spots left for this Saturday.
February 13th is half full at this point.
Sign up fast!
Nutrition Challenge ends February 14th
CrossFit Open starts March 11th!
If you enjoyed this week’s podcast, we would love for you to subscribe and leave a review on Apple Podcasts or any of your favorite places to listen to podcasts.
It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better! You can also listen to this episode on any of your favorite podcast platforms, Instagram, Facebook and @ www.crossfitpreferred.com!
Click the link below to get started on the best hour of your day! Today! 💦 https://crossfitpreferred.com
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today for episode 53 of The Preferred Experience Podcast we have a replay of this months nutrition talk with Tiersa LeSueur and Meghan Gallagher!
For our January 2021 nutrition talk nutrition coaches Tiersa and Meghan discuss great ways to navigate your night out!
In this replay you will learn 3 strategies for 4 different scenarios you may face when enjoying a night out!
Many of us stick to healthy choices during the week but struggle to stay consistent when the weekend comes and when you are meeting up with friends or family for different events.
In this nutrition talk we go over how to make a plan to stay mindful and continue with healthy habits while still eating out.
We’ll teach you how to stay on course while at a sit down restaurant, at a fast food restaurant, eating at food trucks and even at weddings, parties and BBQ’s.
Click the link below to get started on the best hour of your day! Today! 💦 https://crossfitpreferred.com
Send in a voice message: https://anchor.fm/thepreferredexperience/message
“Compare yourself to who you were yesterday and not to who someone else is today” - Jordan B. Peterson
It is easy to look at somebody else and compare ourselves to others. In my experience when I do this in the gym or in any other area of my life I have found myself frustrated.
Sometimes I find myself comparing myself to the runner I used to be or to the strength that I once had and I have not found that to help me to become a better athlete. We are going to go through different phases in our life and have different priorities and that is great because it helps us to become better in multiple areas.
I have found in my experience that as I work on becoming better for myself I learn new ways to become better and I want to keep improving. Once I improve in one area I work towards the next area I want to improve.
What is one area you can work on improving?
For me with CrossFit right now I have been focusing on making sure I hit the right stimulus for the workout.
I have to let my ego go if I am not able to hit the RX weight and that helps me get a way better workout! One of the fun things at CrossFit Preferred is we track our workouts and can work on improving.
I find it best to work on one area at a time. There are times to work on speed and times to work on strength. I have also found that the people that do the best go into each workout with a plan or strategy.
The challenge that I have for you today is to work on being better than you were yesterday. Please comment below with what you are currently working on improving or how you can be better than you were yesterday!
If you enjoyed this week’s podcast, we would love for you to subscribe and leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better! You can also listen to this episode on any of your favorite podcast platforms, Instagram, Facebook and @ www.crossfitpreferred.com!
Thanks so much for taking the time to listen to this episode today!
Click the link to get started on the best hour of your day. Today!💦 https://crossfitpreferred.com/try.../new-to-crossfit/Have a great week!
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives.
“I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.”
Kris has spent a lot of years training for marathons, adventure racing, and triathlons. His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level One Trainer
CrossFit Level Two Trainer
CrossFit Endurance Trainer
Send in a voice message: https://anchor.fm/thepreferredexperience/message
- Gymnastics Form & Technique with Coach Andy Greenwood
Today for episode 51 of The Preferred Experience Podcast we have Coach Andy Greenwood teaching us how to work on form and technique within gymnastics in CrossFit. We also discuss how to approach workouts and focusing on the long term and not the next PR!
Coach Andy will be coaching a gymnastics seminar we have coming up at CFP on Saturday February 6th at 10:00am! This is going to be an awesome seminar!
Coach Andy Greenwood has been doing CrossFit for 4 years. Andy is passionate for consistent personal improvement. “Improve. Move forward. Be better.” This passion has lead Andy to specialize in technique. “A strong focus on form, technique and a full ROM, especially in areas that surround fundamental gymnastic movements, is very important.”
With an extensive background in numerous outdoor sports, and an impressive 25 Spartan Races under his belt, Andy is all about challenging himself physically, mentally and spiritually. When asked why he wanted to become a coach, he simply said, “A coach challenged me to improve myself, to take the next step. So I did.”
Andy’s favorite quote is “That which you persist in doing becomes easier. Not that the nature of the thing itself has changed, but that your ability to do has increased.” H.J. Grant.
If you enjoyed this week’s podcast, we would love for you to subscribe and leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
You can also listen to this episode on any of your favorite podcast platforms, Instagram, Facebook and @ www.crossfitpreferred.com! Thanks so much for taking the time to listen to this episode today!
Click the link to get started on the best hour of your day. Today!💦 https://crossfitpreferred.com/try.../new-to-crossfit/Have a great week!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today for episode 50 of The Preferred Experience Podcast I share what the CrossFit Preferred Committed Club is and give away some prizes!
Stay Tuned to the end to see who wins the Yearly, 4th Quarter and December 2020 Drawing! 👍👍
What is it? The CFP Committed Club is a year-long attendance challenge that will recognize and reward you for consistently showing up to CrossFit Preferred each month. It will be broken up into monthly, quarterly, and yearly milestones with rewards along the way! In order to achieve committed club status, you will have to attend at least 15 classes during each calendar month. At the end of each month, quarter, and year, we will recognize those individuals who have attended at least 15 classes during EACH of the coinciding calendar months.
Monthly – At the end of each month, we will recognize the monthly committed club. All members of the committed club for that month will be entered into a raffle to win some sweet prizes! Example: Everyone who attends at least 15 classes, does an at home workout, travel workout and SIGNED IN from January 1, 2021 to January 31, 2021 will be recognized as a member of the committed club for January and will be entered into the January raffle.
Quarterly – At the end of each quarter (3-month period), we will recognize the quarterly committed club. All members of the committed club for that quarter will be entered into a raffle to win some sweet prizes. Example: Everyone who attends at least 15 classes EACH in January, February, and March will be recognized in the 1st quarter committed club and will be entered into the quarterly raffle.
Quarter 1 – January, February, March
Quarter 2 – April, May, June
Quarter 3 – July, August, September
Quarter 4 – October, November, December
Yearly – At the end of 2021, we will recognize and reward the individuals who have been in the committed club for all 12 months of 2021. This means you will have to get at least 15 visits and sign in, in EACH of the 12 calendar months of 2021.
Prizes Monthly – We will raffle off 1, $50 CFP Gift Certificates which can be used towards CrossFit Preferred Retail Products. (Driven Nutrition, G2G Bars, Fit Aid, Rehband, etc.) Quarterly – We will raffle off 1, ½ month credits to be used towards your next monthly membership payment Yearly – Everyone who achieves committed club status for the entire 2021 will earn a limited-edition, CrossFit Preferred Committed Club T-Shirt that they can proudly wear for the rest of their lives! In addition, we will raffle off 1 Free Month of Unlimited CrossFit classes to be used in 2021!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Happy New Year!
This week for The Preferred Experience Podcast we are posting the replay of Zoom call last night. Enjoy!
Looking to make some New Years resolutions in 2021? At CrossFit Preferred we believe in a habit based approach to nutrition which supports a lifestyle change NOT a quick fix.
Follow these 3 easy steps and learn how to ditch that all or nothing mentality.
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Ditch the all or nothing mentality
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Focus on one thing at a time
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Start with a clean slate - let go of the past and give yourself a fresh start
Make a plan for success - If you fail to plan, you are planning to fail!
If you are looking for some extra accountability to kick start your nutrition journey in 2021 sign up for our NEW YEAR NEW YOU Nutrition Challenge starting January 2nd!
Sign up below!! Time is running out so act fast!
https://app.wodifyrise.com/Event/Event.aspx?u=newyearnewyouchallenge2021
Send in a voice message: https://anchor.fm/thepreferredexperience/message
What are the benefits of doing burpees?
They build character! 😁
In addition to building character they burn fat, including burpees in your workout routine can help you reap many other cardio benefits, such as:
stronger heart and lungs
improved blood flow
lower risk of heart disease and diabetes
lower blood pressure
improved cholesterol levels
improved brain function
It is also a great full body workout!
Our challenge to you today is to do 100 Burpees for time! Comment completed once you have done this challenge!
**If you want another way to burn fat and build muscle sign up for the CFP New Year New You Nutrition Challenge! Starts January 2nd!
If you enjoyed this week’s podcast, we would love for you to subscribe and leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!**
You can also listen to this episode on any of your favorite podcast platforms, Instagram, Facebook and @ www.crossfitpreferred.com!
Thanks so much for taking the time to listen to this episode today!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Did you know that most people try 7-10 diets before they find success? Don’t fall into that trap. Follow these 3 Simple Steps for Nutrition Success!
- Step 1 - Focus on changing your Habits. Focus on one habit at a time. Layering habits one at a time proves to be the most successful.
- Step 2 - Focus on a LIFESTYLE change NOT a QUICK FIX - Set yourself up for success by finding consistency and surrounding yourself with a positive support system.
- Step 3 - Keep it SIMPLE and be flexible - Don’t over complicate the process. It should feel EASY! Eliminate the all or nothing mentality for best results!
If your looking for some extra accountability to kick start your nutrition journey in 2021 sign up for our NEW YEAR NEW YOU Nutrition Challenge starting January 2nd! Comment below or sign up at the gym!! Time is running out so act fast!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Resistance Definition: the refusal to accept or comply with something; the attempt to prevent something by action or argument.
The biggest thing I have learned this year is that I am my biggest resistance. I have been the one that has stopped me from moving forward.
Examples of Resistance:
Resistance comes in many ways:
- anything but the task that I want to get done
- housework
- dealing with interruptions from kids or work
- phone calls
- texts
- Basically anything that stops you from completing a goal
This morning for me resistance came from phone calls from work and cleaning my pool, customers and then I noticed my dishwasher was not working so I fixed it!
I have found that the more time I give myself the more time escapes me to finish a task.
“The cost of success is the struggle” - Rick Alexander
Rest of the Year
As we finish out this year are there things you still want to accomplish but you are rationalizing putting them off until next year?
Finish Line
What I have found is that as we closer to accomplishing a goal there will be all sorts of things that stand in the way of accomplishing a goal we want to accomplish.
This could be sticking to our plan to get a workout in each day or something we want to do with our family before the year is up.
How Do We Fight Against The Resistance?
Set a time you are going to do something and do not let anything get in the way. For me the only way this will for sure happen is if I do the most important things I want to accomplish first thing in the morning.
Take Action!
Get moving! It is what gets your mind going and helps you to come up with ways to accomplish what you want to accomplish.
Final Thoughts
Here is a final thought from Steven Pressfield from his book The War of Art on being a professional:
A Professional Accepts No Excuses
The professional has learned better. He respects Resistance. He knows if he caves in today, no matter how plausible the pretext, he’ll be twice as likely to cave in tomorrow.
The professional knows that Resistance is like a telemarketer: if you so much as say hello, you’re finished. The pro doesn’t even pick up the phone. He stays at work.
What action will you take today to fight the resistance that will come your way today? Please comment below.
If you enjoyed this week’s podcast, we would love for you to subscribe and leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
You can also listen to this episode on any of your favorite podcast platforms, Instagram, Facebook and @ www.crossfitpreferred.com!
Thanks so much for taking the time to listen to this episode today!
Click the link to get started on the best hour of your day. Today!💦
https://crossfitpreferred.com/try.../new-to-crossfit/
Have a great week!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today for episode 045 of The Preferred Experience Podcast I share with you the CrossFit Preferred Committed Club Club Drawing!
Congratulations ???? You have won $50 in retail credit at CrossFit Preferred!
We then go over our upcoming events and what we have in store for each of you in the first quarter of 2021! We have a very fun year planned for each of you!!
Here are some of our events coming up:
December 5th - McDowell Mountain Frenzy Trail Race! Multiple Distance Options - Come join us! https://www.aravaiparunning.com/mcdowell-mountain-frenzy/
December 19th - CrossFit Preferred Christmas WOD & Breakfast 8:00am-10:00am
January 2nd, 2021 - San Tan Scramble Trail Run Multiple Distance Options - Come join us! https://www.aravaiparunning.com/san-tan-scramble/
January ??? - Gymnastics Clinic with Coach Andy Greenwood! Stay tuned for the exact date and time! You do not want to miss this Gymnastics Clinic!
February 19th-March 19th, 2021 - CrossFit Open! This is our favorite time of year at CrossFit Preferred! For 5 weeks every Friday we will have a workout that the whole CrossFit community across the world will do! We will do it Friday Night Lights style and have options for class times. This is for everyone.
There are different options on the workouts and this will push you to do your best! All of our training the next 2 months will prepare you for the Open!
Learn more @ https://games.crossfit.com/open
Please comment below with events and adventures you would be excited to train for!
If you enjoyed this week’s podcast, we would love for you to subscribe and leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
You can also listen to this episode on any of your favorite podcast platforms, Instagram, Facebook and @ www.crossfitpreferred.com! Thanks so much for taking the time to listen to this episode today!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today for Episode 044 the topic is Choose Gratitude
What is Gratitude? It is defined as:
the quality of being thankful; readiness to show appreciation for and to return kindness.
How do we show gratitude in our lives?
It can be easy to tell someone thank you or show appreciation and kindness but do you show yourself gratitude?
Why would we want to show gratitude to ourselves?
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Important to recognize what each of us is grateful for
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Reflect on where we are at in life
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For us in the gym it is important to be grateful for our health and recognize that we love and care enough for ourselves to take the time to keep ourselves in shape.
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Even if you are not happy with where you are at on this journey at this point take the time to reflect and be grateful for where you are at.
When we take the time to celebrate and show gratitude to ourselves we return kindness to ourselves and that makes us happier so that we can show up for who we want to be and be better for everyone around us!
The challenge I have for you today is to write down in a journal or a piece of paper what you can celebrate about you and be grateful for! Don’t type it write it down and leave it out where you can see it and reflect on it.
What mountain have you climbed to get where you are at today?
Thanks so much for taking the time to listen to this episode today! I am so grateful to each of you for the example you set to me and the time you take take to take care of yourself!
If you enjoyed this week’s podcast, we would love for you to subscribe and leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
You can also listen to this episode on Facebook, Instagram, YouTube and @ www.crossfitpreferred.com!
Thanks so much for taking the time to listen to this episode today!
I am so grateful to each of you for the example you set to me and the time you take take to take care of yourself!
Happy Thanksgiving!
Click the link to get started on the best hour of your day. Today!
https://crossfitpreferred.com/try.../new-to-crossfit/
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today for episode 43 of The Preferred Experience Podcast we have our nutrition coach Tiersa sharing how to have a plan nutritionally going into holidays!
She gives some great ideas that will help you stay on track during the holidays and still have fun!
Be on the lookout for our nutrition guide that we will be posting tomorrow. Enjoy!
Click the link to get started on the best hour of your day. Today!💦
https://crossfitpreferred.com/try-crossfit-session/new-to-crossfit/
You can also listen to this episode on any of your favorite podcast platforms, Instagram, Facebook and YouTube!
If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
So grateful to all that serve our country, have served and have given their all. We have many Veterans at CrossFit Preferred. Thank you for serving our country!
Today’s workout at CrossFit Preferred is to honor “Chad” and raise suicide awareness.
Suicide prevention is near to our hearts this year. A couple months ago Tiersa’s cousin that served in the military and struggled with PTSD took his life and he is very missed. Please take time to reflect and be grateful to all those that have given their all for our freedom and that serve and have served. Let’s help our military feel loved and not alone.
Navy SEAL Chad Wilkinson, 43, stationed in Virginia Beach, VA, took his own life on October 29, 2018. Wilkinson was an active duty SEAL for 22 years.
Chad is survived by his wife, Sara. When Sara spoke at her husband’s funeral, she recounted a recent story when she walked into the garage to find Chad doing step-ups wearing a backpack. He was training to climb Aconcagua, the tallest mountain in South America, by doing 1,000 step-ups at a time.
CrossFit Games Director Dave Castro along with Jimi Letchford, James Hobart, and Adrian Bozman completed this workout on December 14, 2018 to pay tribute to Castro’s friend and fellow SEAL. After Castro posted the workout to social media to raise awareness of Veteran suicide, the work-out quickly became popular and well-known to the entire CrossFit community.
“Chad”
For Time
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Click the link to get started on the best hour of your day. Today!💦https://crossfitpreferred.com/try-crossfit-session/new-to-crossfit/You can also listen to this episode on any of your favorite podcast platforms, Instagram, Facebook and YouTube! If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Todays podcast is on recovery after the Grand Canyon with my great friend Shayne Peterson. He is the owner of Therazona Physical Therapy. It is right next to CrossFit Preferred. He is also a member of the gym and a great athlete!
I am excited that we have a group heading to the Grand Canyon this weekend and this episode is to help you recover your best after the Grand Canyon! Last months episodes, were dedicated to gear, shoes and nutrition and my hope is that it helps each of you to do your best this weekend!
Shayne and I just finished hiking the Grand Canyon Rim to Rim to Rim about 3 weeks ago and hiked 48 miles! We are going to share what we did to recover and feel great again!
Enjoy!
Kris LeSueur and Shayne Peterson!
Click the link to get started on the best hour of your day. Today!💦 https://crossfitpreferred.com/try-crossfit-session/new-to-crossfit/ You can also listen to this episode on any of your favorite podcast platforms, Instagram, Facebook and YouTube!
If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
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Today for Episode 40 of The Preferred Experience Podcast we are talking about nutrition prep for our Grand Canyon hike that is coming up next Saturday!
We talk about what to eat, what to drink as well as how much to sleep to get the week leading up to the hike as well as the night before and after the hike.
We want to make this the best experience for all of you and it all comes down to the preparation so take a listen!
Click the link to get started on the best hour of your day. Today!💦
https://crossfitpreferred.com/try-cro...
You can also listen to this episode on any of your favorite podcast platforms, Instagram, @ crossfitpreferred.com and YouTube!
If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
I am going to start with a definition from Wikipedia:
hitting the wall or the bonk is a condition of sudden fatigue and loss of energy which is caused by the depletion of glycogen stores in the liver and muscles. Milder instances can be remedied by brief rest and the ingestion of food or drinks containing carbohydrates.
This can happen in CrossFit but I have experienced this more with workouts that go well over an hour and recently experienced this in the Grand Canyon this last weekend as I completed the Rim to Rim to Rim Challenge. It is about 48 miles with 11,700 feet of climbing and almost 11,000 feet of decent.
My hope is that my experience I share today will help you with your Grand Canyon hike in a couple weeks! We want to help you to do your best!
It is all about having a strategy and sticking to it throughout the hike.
Tell story
Join Tiersa and I next week where we will have a nutrition episode that will help you with strategy and prepare you for the Grand Canyon!
Click the link to get started on the best hour of your day. Today!💦
https://crossfitpreferred.com/try-cro...
You can also listen to this episode on any of your favorite podcast platforms, Instagram, @ crossfitpreferred.com and YouTube!
If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today I am excited to have my friend Dan Beaver on the podcast! He is the owner of Cadence Running Company. We go over the best shoes, nutrition and gear for the Grand Canyon!
We want to help you have your best experience at the Grand Canyon!
Click the link to get started on the best hour of your day. Today!💦
https://crossfitpreferred.com/try-crossfit-session/
You can also listen to this episode on any of your favorite podcast platforms, Facebook, our website and YouTube! If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Hiking the Grand Canyon with CrossFit Preferred?! For todays episode I share the gear I use for running and hiking and why I use it on the trail!
All of this will help prepare you for the hike!
Coming up next week we will have Dan Beaver on the show. He is the owner of Cadence Running Company. We will be going over shoes and what he has for hiking and running at his store!
Did you know as a CrossFit Preferred member you get 15% off your purchase at Cadence Running Company?!
For week 3 nutrition week Tiersa and I will be going over endurance nutrition to prepare you for the Grand Canyon.
We want to help you have your best experience at the Grand Canyon!
Click the link to get started on the best hour of your day. Today!💦 https://crossfitpreferred.com/try-cro...
You can also listen to this episode on any of your favorite podcast platforms, Facebook, our website and YouTube! If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Kris LeSueur OWNER AND COACH Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.” Kris has spent a lot of years training for marathons, adventure racing, and triathlons. His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level Two Trainer
CrossFit Endurance Trainer
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today for Episode 36 of The Preferred Experience Podcast I have my daughter Milly join us for the first couple minutes. She shares how she accomplished a goal with a coach.
To get better at anything we have to come up with a plan and put in the work. Having a Coach to help you become better will help you accomplish your goal faster.
Click the link to get started on the best hour of your day. Today!💦
https://crossfitpreferred.com/try-cro...
You can also listen to this episode on any of your favorite podcast platforms, Facebook, our website and YouTube!
If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Kris LeSueur
OWNER AND COACH
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.”
Kris has spent a lot of years training for marathons, adventure racing, and triathlons. His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level Two Trainer
CrossFit Endurance Trainer
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today for the Preferred Experience Podcast we have Jimbo Young join us to share how he started CrossFit and how he makes it a part of his busy married life with 5 kids. If you do not know Jimbo you are missing out! He is so fun to know and be around and you can’t help feel like a better person when you are around him.
Thanks so much for being on the show today!
Click the link to get started on the best hour of your day. Today!💦
https://crossfitpreferred.com/try-cro...
You can also listen to this episode on any of your favorite podcast platforms, Facebook, our website and YouTube!
If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today for episode 34 of The Preferred Experience Podcast we have Tiersa sharing useful tips on focusing on food as energy and not the enemy. When get our minds learning and knowing this we make changes that get us the best results and help us gain confidence with our food choices.
Click the link to get started on your day today!💦
https://crossfitpreferred.com/try-crossfit-session/
You can also listen to this episode on any of your favorite podcast platforms, Facebook, our website and YouTube!
If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Kris LeSueur
OWNER AND COACH
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.”
Kris has spent a lot of years training for marathons, adventure racing, and triathlons. His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level Two Trainer
CrossFit Endurance Trainer
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today for episode 33 of The Preferred Experience Podcast we have have Meghan Ghallagher join us to have her share how she keeps her nutrition, workouts and family going each day!
She shares great ideas on how to plan your nutrition for the week and knowing when you are going to workout each day.
Thanks for being on the show today Meghan! We are so grateful to know you and to have you on our team at CrossFit Preferred!
You can also listen to this episode on any of your favorite podcast platforms, Facebook, our website and YouTube!
If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Feeling overwhelmed with everything going on in life right now? Today for episode 32 of The Preferred Experience Podcast I share some 3 simple and actionable steps you can take to stay on track!
The 3 areas I share are Priority, Consistency and Patience.
You can also listen to this episode on any of your favorite podcast platforms, Facebook, our website and YouTube!
If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
Kris LeSueur
OWNER AND COACH
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.”
Kris has spent a lot of years training for marathons, adventure racing, and triathlons. His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level Two Trainer
CrossFit Endurance Trainer
Send in a voice message: https://anchor.fm/thepreferredexperience/message
What is your why? What keeps you going in life when things get tough? In todays episode I discuss why having a “Why” will help you when you have a better life and stay on track in life.
Having your own reason why you workout each day, eat right, be a better parent, friend and the list goes on will help you to have your best life.
You can also listen to this episode on any of your favorite podcast platforms, Facebook, our website and YouTube!
If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
Kris LeSueur
OWNER AND COACH
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.”
Kris has spent a lot of years training for marathons, adventure racing, and triathlons. His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level Two Trainer
CrossFit Endurance Trainer
Send in a voice message: https://anchor.fm/thepreferredexperience/message
What is reverse dieting and who needs to consider this method? Here are some questions that you can ask yourself:
-
Have I recently come off of an extreme weight loss diet?
-
Do I have a history of yo-yo dieting?
-
Have I hit a plateau and nothing I do seems to work?
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Do I eat a low calorie diet (1200 cals or less) and often not even feel hungry?
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Do I work out a TON (every day or close to it)?
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Do I do cardio 5 times a week or more?
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Am I often tired, sore, achy and feel low energy?
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Do I worry about my next meal or often feel guilty for eating certain foods?
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Do I feel bad about my body despite how much I diet and how much I workout?
If you answer “YES” to 5 or more of these questions you are a great candidate for reverse dieting!
Learn more how and why you would want to reverse diet in this episode!
If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Click the link to get started on the best hour of your day! Today! 💦 https://crossfitpreferred.com/try-crossfit-session/
Kris LeSueur
OWNER AND COACH
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.” Kris has spent a lot of years training for marathons, adventure racing, and triathlons. His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level Two Trainer
CrossFit Endurance Trainer
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Do you find yourself busier than ever? Life feels a little crazier than normal right now with kids starting school online and all the other crazy stuff that comes along with the shutdowns of gyms and our new experiences right now.
Now it is more important than ever to work on ourselves and create some time each day to play and have some fun and get our minds off of all that we have going on.
We can do this at home with our kids, family and friends. We can do this by getting a workout in each day.
If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Want to get in the best shape of your life?
Today for episode 28 of The Preferred Experience Podcast we discuss our new training focus!
On Monday we switched back to Comptrain programming.
We are jumping into Comptrain in the middle of a cycle.
There are 3 weeks left of this cycle “Grindstone”.
Grindstone will be bridging the gap between “Hard Hat” and our road leading to The Open.
Our focus in “Grindstone will be capacity building. In the beginning we were focusing on a strong base, now we are shifting to turn that strength into usable capacity in all facets of the sport.
With us jumping into this cycle in the middle we want to make sure we are focusing on hitting the stimulus of the workout and not on whether or not we hit that RX button. The coach will go over the stimulus of the workout before each class and offer substitutions for everyone. We are super excited to be back on Comptrain programming.
Click the link to get started on the best hour of your day! Today! 💦
https://crossfitpreferred.com/try-crossfit-session/
If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Do you have a strong running base? Today for episode 27 of The Preferred Experience Podcast we have Coach Andrew Lucero on the show. We discuss how to build a strong running base.
We just started a 12 week running program that will build your running base and train you up to a half marathon distance by the end of October! If there are no races we will put on our own event and let you put this fitness to the test!
We discuss our plan and how this will help your overall fitness in and out of the gym.
This is a great time to focus on building a strong aerobic base and give purpose to your training.
If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today's episode is a recap of our Summer Shred Nutrition Challenge and who won! After the announcement and recap Tiersa LeSueur and Shelly Cook discuss what's next! After a nutrition challenge like this over do we go back to our old ways or take what we have learned and keep moving forward! Find out what is next for Shelly and what you can do to keep moving forward and improving!
If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today for episode 25 of The Preferred Experience Podcast Ben Reed and I discuss training and how it helps us in and out of the gym with our kids. It has been said how you do one thing is how you do everything. We have found that the habits we create here in the gym help to teach our kids the importance of staying in shape and creating a routine that will help them thrive in life. Checkout Ben's podcast Fit For More by Flyte to learn more from him and his mindset. Thanks for being on the show today Ben!
If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today for Episode 24 of The Preferred Experience Podcast I share about our Committed Club at CrossFit Preferred! To be a part of the Committed Club you need to get over 15 workouts a month completed. When you do you are entered into a monthly drawing for $50 in retail credit, the quarterly drawing for half off your monthly membership and for the yearly drawing one person will win a free month! If you are in the Committed Club 12 months in a row you win a custom Committed Club shirt! The prizes are fun but the real reward is keeping in great shape and having a plan to get in a minimum of at least 15 workouts a month. Consistency will get you the best results!
At the end I do the drawing for the month of June and the second quarter drawing for the year!
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Episode 23 of The Preferred Experience Podcast - “Train for the Unknown” Today for Episode Coach Andrew Lucero and I discuss our current challenge and how to train during this time. We also share how you can receive a free race from Spartan Race through today only.
If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Episode 22 of The Preferred Experience Podcast! - New Coach Kimberly Panipinto! We are super excited to have Kimberly join the CrossFit Preferred team!! If you have not met her yet please introduce yourself. She is a great athlete and super fun to train with!
Her focus will be helping our new members have a great experience. She is going to be leading up Intro Sessions and our On Ramp Sessions. Getting a great start makes a huge difference!
Learn more about her in today’s podcast! Thanks Kimberly!!
If you enjoyed this week’s podcast, we would love for you to leave a review on Apple Podcasts or any of your favorite places to listen to podcasts. It helps with our visibility, and the more people listen to the podcast, the more we can invest into it and make it even better.
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today for episode 21 of The Preferred Experience Podcast we have our head nutritionist Tiersa LeSueur on the show for a Q&A on macros. We just started our 6 Week Summer Shred Nutrition Challenge last week and we have had some questions come up that we decided to answer on this show today.
We go over why you would want to macro track and if it hard to do, how do you get more protein, how do you win the day and many other great questions.
If you have any other questions please comment or send us a message. We want to help you succeed!
Please share this with any of your family or friends that are looking to improve nutritionally.
We now have this show available on any of your favorite podcast platforms including Apple, Spotify, Anchor and Stitcher. We also have our video show on Facebook, Instagram and YouTube!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today for episode 20 of The Preferred Experience Podcast I share one our core values at CrossFit Preferred. The core value is “Humble”. We define it as: Acknowledge your limitations and celebrate the accomplishments of others. We are all at different points in all areas of our life and that is great! Each day is a day to get better and improve. There are those that accept where they are at and there are those that push forward. We are a community that keeps pushing forward no matter what comes at us. We have all been put to the test these last few months. Keep pushing forward! One way to improve is to get out of your comfort zone daily. This is where the growth happens! Your challenge today is to find one thing you can do to get you out of your comfort zone and take action!
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Today for Episode 19 of The Preferred Experience Podcast we have Maria Spitzer and Steven Keller on the show. Maria won the category of most points and Steven won the for most improved body composition.
They both share their story and what they enjoyed about the challenge!
We have found that the best way to create new habits is to have accountability. Our 6 week nutrition challenge creates that environment for you.
Our goal with this challenge is to get you thinking about your daily habits. Making small changes every day will help you move towards your goals.
Here are the details:
•Starts June 6th - Ends July 18th
•$100 per person (+ $5 set up fee)
•2 Inbody Scans (body composition) - one at the start of the program and one at the end
•Daily tracking of healthy habit points using the Wodify Rise app
•Participants will be formed into teams with a team leader provided.
•Weekly check in with a team coach
•Individual prize for most points
•Individual prize for highest body fat percentage lost
•10% off Driven Nutrition products during the program for all participants
•1 point per pound of muscle 💪🏻gained will be added to your total points at the end.
To join the CFP Summer Shred Challenge please fill out this form:
https://crossfitpreferred.com/SQ-16753/crossfit-preferred-nutrition-challenge-2020/?fbclid=IwAR150w8P-Hk11--vCo9dcYOEb7iyeJj02C26tC0pnl1cA0pTJeFSl_e7Tko
Can’t wait!!🥳👍🏻
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today for Episode 18 of The Preferred Experience Podcast we get to know Coach Amy even better! Amy loves being a coach at CrossFit Preferred and helping everyday people become better! She loves the relationships built at CrossFit Preferred and the fun we get to have training together! She also holds multiple world records in sky diving!
Amy will push you to do your best and become your best self! She does this by helping others gradually gain the skills, strength, endurance and confidence we can all build in ourselves with consistent training! We love you Coach Amy! Thanks for always pushing us to do our best!
You can listen to this here, on YouTube, Facebook, Instagram and @crossfitpreferred.com ! Please SUBSCRIBE and SHARE with somebody this will help improve!
Click the link in our bio to get started on the best hour of your day! Today! 💦
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Today for episode 17 Tiersa and I discuss why body composition matters and why weight loss is not your best focus! We also discuss how we measure each of our members body composition with our Inbody 270 Scanner!
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Autumn Sutherland was struggling with her health and fitness less than a year ago. She made the decision that she was going to get in better shape and she has made that happen with small changes each day that created huge results! It did not come without some obstacles along the way. She had to decide 6 weeks ago to keep going. Since the lockdown she has lost 10 pounds and continued to improve her fitness! This has helped her to have more confidence in herself and made her better for everyone around her. She is an inspiration to all of us! We are so proud of you Autumn! Keep up the great work!
Please subscribe to hear more success stories like hers! See who we are @ crossfitpreferred.com
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How do you handle days when you are just not feeling like getting your day going? You get going and make it happen! Here are some ideas to get your day going. Consistency matters!
Please Subscribe, rate the show and write a review.
Checkout CrossFit Preferred at crossfitpreferred.com
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Today in Episode 014 I share how to have a What's Next mindset! This is a time to move forward and grow!
Focus on right now and what you can do to make your day better.
If you start to get down. Ask yourself what’s next?
When we go through a challenge it is good to:
Take 2 Steps Back and ask yourself:
Am I sleeping well?
Am I eating well?
Am I taking care of myself physically?
Am I taking care of myself Spiritually?
Am I taking time for myself?
Practice this and you will keep moving forward!
Please Subscribe and share with your friends!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Episode 013 Why Protein is Important! Having trouble losing weight or gaining muscle? Tiersa our in house nutrition coach at CrossFit Preferred can help you! Today we discuss protein and why is it important to get enough in your daily meals. Join us this Sunday April 26th, 2020 for a Zoom Instant Pot Cooking Class at 12:00pm Pacific Time! Tiersa will be teaching how to make Honey Cilantro Chicken Tostada Pizza! Everyone is invited!
Join Zoom Meeting
https://us02web.zoom.us/j/82007397965?pwd=N29IOTRyRjNFTXY3cHBXVGR4c0F3UT09
Meeting ID: 820 0739 7965
Password: 486535
also Live on our CrossFit Preferred Facebook page!
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Episode 012 - The Preferred Experience Podcast! The Sickness - Wellness - Fitness - Continuum and COVID-19
Exercise and Diet will keep you healthy during COVID-19 and after all this craziness! Fight off Chronic disease and COVID-19 with The Sickness - Wellness - Fitness Continuum!
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Episode 011 - Support Your Local Box - The Preferred Experience Podcast! We have a fun challenge/competition for everyone that is stuck at home right now! Please invite your friends and family to join us each Thursday for a fun workout! Starts tomorrow!
https://crossfitpreferred.com/support-your-local-box/
Send in a voice message: https://anchor.fm/thepreferredexperience/message
Are you out of your normal routine? Feeling a little lost or down? This will help get you back on track!
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Today we discuss COVID-19 and practical ways to stay healthy with Dr. Trever Wilkins.
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🔥Today is Episode 008 of The Preferred Experience Podcast! Today we discuss COVID-19 and what you can do to keep your immune system strong with proper SLEEP and NUTRITION! 🥬 🍅 🍊 🍋
Let’s all pull together during this time and keep each other strong! Spread LOVE not fear. ❤️
We want to help you keep moving forward during this time. We have posted at home workouts for our CrossFit and Spartan SGX classes that will get you a great workout! 💪
CrossFit Workouts
https://crossfitpreferred.com/blog/lastest-wod/
Spartan SGX Workouts
https://crossfitpreferred.com/blog/spartan-workouts/
Running Workouts
https://crossfitpreferred.com/blog/running-training/
Please share with your family and friends that are not able to go to the gym right now. Please comment below and share what you are doing to stay healthy!
Please tag us in your Facebook and Instagram posts and share a video or picture of your family and friends doing a workout.
crossfitpreferred #athomeworkout #spreadlovenotfear
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Hazel Sayco is all about working hard and having fun! She has accomplished so much this last year! Most people make excuses and stop working out when they have as much going on as Hazel did! Today we discuss her journey over the last year and all that she has accomplished and is now working towards!
You can also listen to this interview as a Podcast on any of your favorite Podcast platforms including Apple Podcasts, Spotify, Stitcher, Anchor and many more! Look up The Preferred Experience Podcast and please SUBSCRIBE!
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Show Notes:
What does sleep effect?
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Sleep effects many different hormones including testosterone, cortisol, Leptin, Grehlin, Melatonin and Vitamin D.
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Talk about my Dad, friends and family with cancer. How sleep effects this area.
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The more sleep deprived you are the faster cancer cells double.
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Poor sleep slows down your reaction time
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Poor sleep leads to weight gain
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Poor sleep effects metabolism
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Higher cortisol that increases hunger. You have Cortisol making you hungry and slowed down metabolism.
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effects decision making.
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For the guys it effects Testosterone for the women it effects hormones too.
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How sleep effects us in the gym!
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Human growth hormone
3 hormones in our body that increase hunger
Cortisol
- Higher cortisol increases stress which increases hunger - Think Stress Eating!
Leptin
- Controls Satiety
Ghrelin
- Hunger instigating hormone
5 Tips for a Good Nights Sleep.
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Drink 20 Ounces of Water when you wake up
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Drink in the daylight sun if possible
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Harder to do this time of year for us that go to the 5:00am and 5:30am classes
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Stop Drinking Caffeine by 2:00pm
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Stop Exercising 4 hours before bed
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Be Consistent
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Choose a consistent time to go to bed and wake up each day
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Monitor your sleep. Everything that we monitor gets better results. It is not any different with sleep.
There are a ton of apps that you can do this with.
I have recently been using a performance tracker from the company Whoop. It was just rated “Excellent at racking sleep” by the University of Arizona after about a 3 year study.
Whoop link:
Get a free WHOOP strap and your first month free when you join with my link:
https://join.whoop.com/#/032DFF
It does more than just monitor sleep.
It monitors workouts by giving you a Strain score,
Monitors Sleep in many different ways including
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resting heart rate
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HRV (heart rate variability
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time in bed
Everything you do you do better with a good nights sleep.
Challenge:
If you have the ability to use an App or Whoop I challenge you to monitor your sleep! If You do not have that ability yet start with being in bed at least 7+ hours per night!
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Coach Tara Roberts is all about helping you improve your life in and out of the gym! She does this because she has done it in her own life and improved her quality of life! She can help you do the same!
Today we get to know what she did before the gym, a little about her family, what her struggles were when she started CrossFit, how nutrition has helped her and what she is currently working towards improving!
Tara we are all so grateful for all you do and we love having you on the CrossFit Preferred Team!
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Today Kris and Tiersa discuss the CFP nutrition program and our 6 week nutrition challenges at CrossFit Preferred!
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Today we discuss Coach Andrew's Spartan Race journey, what a Spartan Race is, why you would want to Spartan Race and how to taper for this weekends race!
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In this episode we interview long time member Sue French! She tells her history of bone loss for over 10 years and her success with reversing bone loss and becoming a better athlete through CrossFit at the age of 62!! She is impressive and is continually improving! She is setting a great example to her family, friends and everyone that gets to meet her! 😀PLEASE SUBSCRIBE so you do not miss our weekly Podcast on how to become your best self in and out of the gym! !
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This is our first episode! This Podcast is about health, fitness and pushing yourself to become your best self in and out of the gym!!
We started this podcast to help you improve your health, fitness and life by taking small steps each day that will help you get results!
For our first episode we are going to share:
- This Podcast is for the person that is after Constant Improvement in their life and not just from a fitness perspective.
- Who we are
- What episodes are coming
- Stick around to the end of this show! We will be sharing the most important thing you can do for success at CrossFit Preferred!
What is the show about and who is it for?
- We will be sharing tips and tricks to help you create your best life!
- Each week we will have a different topic including: Training, Mindset, member spotlights, a show each month dedicated to nutrition, interviewing coaches and subject matter experts. Interviewing business owners in the nutrition, fitness, recovery and medical field.
Who are you? Kris & Tiersa LeSueur
- Owners of CrossFit Preferred
- Our friends started the gym in 2011 and we purchased it from them in 2014. This is our fifth year owning the gym and we love it!
- We have 5 kids!
- Favorite thing about CrossFit
- What we like to do for fun
What’s coming? Our weekly plan -
- Week 1 Training, Mindset or interesting hacks you can do to be your best self. This is the week I will share something interesting that I have been studying!
- Week 2 we will be interviewing a member of the gym!
- Week 3 will be with Tiersa. She will be sharing a nutrition tip or recipe!
- Week 4 will be an interview with a coach of CrossFit Preferred.
- We will help you get to know them better and have them teach you how to get the most out of your training!
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