One Percent Better: Recent Episodes
CrossFit FUNCTION
A podcast about CrossFit, nutrition, coaching, mindset, and community. Join us as we embark in casual conversation about life between these black and yellow walls.
With episodes coming at you every Monday, you can join Coach Whitney and Taryn as they talk shop about all things CFF.
The common delimmena that presents itself when you're thinking about starting a new workout program is that you just can't find the time. Everything seems to be filling up your calendar, and it doesn't leave a lot of space for you to think about doing something for yourself.
Let's debunk that on today's episode.
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Last week we talked about what the unsuccessful people were doing, and this week, we want to show you the Top 3 things that are getting done by those who are achieving their goals. We bring CFF resident Nutrition Coach Kelsey Zbeetnoff onto this episode to share the insights gathered from her 9 Week Level Up program!
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We've been involved in the fitness and health industry for over 15 years. We've seen a lot of success stories along the way, but we've also seen some stories that were unsuccessful. When we look back across those tales, there's a common trend that merges amongst those that didn't see success. We hope this helps you take a step in the right direction.
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How many times have you said to yourself, "I just don't have the motivation to do xyz."
It's time to cut that one down.
Today, I'm going to show you how to get out of that reactive mindset and walk away with a plan that will help you start taking action immediately.
Best part -- this works in all areas of your life, not just with your fitness and nutrition.
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When you want to become a better runner, the answer is not to just add more running.
Being meticulous about your approach, keeping your heart rate zone appropriate, and working on your strength are all ways to help yourself become better at running, without increasing your chance to getting injured.
Let's chat through this topic and help you get a little bit better at running by the end of it!
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(It's another soap box episode with Coach T...)
Your environment, the people you surround yourself with, the lifestyle you live because of those around you, the attitude that you carry on a day-to-day basis ... it all plays into the success you've laid out for yourself.
Believe it or not, your inner circle could be the reason why you can't break through the plateau you've been experiencing.
The environment that you've put yourself in could be the thing that keeps the ball attached by a chain around your ankle.
And most importantly, that terrible attitude you won't bother to shake is the #1 reason you can't get ahead. I promise.
Let's dig in.
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Bad news: You're grossly underestimating how much daily activity and calories your burn.
Good news: We'll tell you why it's important, how it's probably lower than you think, and how you can change it.
If you have goals to change your body composition, or just become healthier in general, this episode is for you.
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What.A.Fun.Episode.Today!
Seriously. It's super fun. This is one topic that I am super excited to chat about, something I am really passionate about, and something I am incredibly grateful that I have a team in place who can help bring this to life.
For 10 years, we didn't pay much attention to why people came to CFF or what they were trying to do. It was a huge disservice, but a part of our growth we can't change. In the last 3-4 years, it became incredibly important and meaningful to us that we wanted better ways to help our clients achieve results. We knew that this extended far past just within the walls of the gym, and we knew that it was going to take some manpower to bring it to life.
In this episode, we're going to take a peak behind the curtains, and show you what all goes on and how we keep track of the progress our clients are making. It's something that most people cannot conceptualize, and even this episode is just a small tip of the iceberg.
It brings me great pride to be able to share this with all of our listeners. Truly. So please enjoy!
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Most people that we talk to come in with a story about wanting to improve their lives for the sake of their kids. They want to be around for as long as they can for their kids, and enjoy their life as much as possible with them.
Not very often do we get to speak to someone who is preparing to bring a grandchild on board, and is faced with some necessary lifestyle changes in front of them. This was Karen Marshall's story when she first started at CrossFit FUNCTION.
What Karen didn't know is that all the small changes she would make in her life would lead to much more than just being able to carry her grandchild around.
Today, Karen is going to tell you her story about how she began, how "elementary" her approach might have seemed, and how it became so much more than that. Her consistent time in the gym and efforts with her food translated into LIFE CHANGING health benefits that would add years to her life.
And considering that she started this whole journey to be there for her grandchild in her best form possible? That would become mighty important.
Turn your volume up, grab your doggo, and let's head out on a walk together as Karen tells her story!
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This is such an important topic to talk about because we all have experienced it at some point in our health and fitness journey.
Picture this: You stepped out into the super uncomfortable. You joined a gym, you started a nutrition program, and you created some really great results that have awarded you all kinds of freedoms in your life. You can play with the kids with ease, you can hike trails you never thought of attempting before, and you don't get the wind sucked out of you walking up the stairs at work anymore. It makes you incredibly excited, and you want the same type of change for those around you that you love and care for.
Except, they don't see it from the same light as you do. They don't care about their own health and fitness the way you do. They have a laundry list of reasons why they can't get started, and you're at your wit's end on how to continue trying to help them.
After spending 15 years in the fitness industry, I've gathered a few key ways you can help lead these people down the right path to help them create change. Part of it is understanding where they are in their own journey (and you in yours!), and how you can meet them where they are at.
Turn your volume up, and let's dig in!
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Shortly before the Lockdown of 2020, Jenn Betke was hit with some medical news that frightened her. Many of us have been in similar positions, and many of us have made an array of decisions to follow. Jenn took control of the situation she was in, and started taking steps in the right direction.
In today's episode, Jenn walks us through some of the pivotal moments she faced that helped her see the importance of her health and fitness. She walks us through how those decisions eventually led her to CrossFit FUNCTION with the help of her friends, and how she didn't look back after that.
Jenn has had some incredible progress both in and outside of the gym as a results of focusing both on her physical and mental health, and it's a story that many of us can resonate with.
Turn your volume up, and settle in to Jenn's story about regaining her health while managing a family with small kids!
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Want to meet a 17 year old who can out-coach most adult coaches I know? You'll find her here at CrossFit FUNCTION! She goes by the name of Matlyn Bulych, and she's a rockstar. Matlyn started out with CFF as a 12 year old many moons ago, and grew up in our CFF ecosystem. In the recent year, she became one of our key leading staff members, and today, we are so excited to share that story with all of you.
Matlyn's dedication to the journey she's embarked on is remarkable. She is determined to be the best coach she can be, and bring the best version of herself for our team and for our members. Helping inspire others around her is important to her, and she knew right away that becoming a CFF Coach was a catalyst for her to be able to do just that.
Turn your volume up, grab your doggo, and head out on a walk as you listen to Matlyn and I chat about her journey. Prepare to be inspired -- this kid will knock your socks off and have you wondering, "How is she only 17?!"
Don't worry -- we say this on a daily basis ourselves.
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That dreaded 50th birthday is approaching.
It's blatantly blasted in your face every single day, about how awful you feel on a day to day basis.
You're tired. You're sore. You're out of breath. Making it up the stairs that day feels like Mount Everest, and you're not sure how much longer you can do this.
And as that 50th birthday gets closer and closer, what if you made the decision to invest in yourself, instead of a mid-life crisis that takes you to the beach, or buys a fancy car?
This is Cheryl's story, and I'm so proud to introduce you to her today. Cheryl is a recently new member to CFF, but her success doesn't feel that way.
In today's episode, Cheryl is going to walk you through some of the barriers she experienced and why it took her so long to take control of her health, and what has changed for her since she's started on her fitness journey only a few short months ago.
Buckle in, because you need to be ready for this dose of inspiration about to come your way!
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How come I’m not losing weight?
Why has nothing changed and yet I’ve been working so hard at the gym, and I’ve been working on my nutrition?
Why can’t I see results!
Today I’m going to give you 3 reasons why you might not be seeing the results you’re hoping for, and how stress is usually the biggest related reason why! I’ll show you why stress impacts our weight loss goals, why we don’t pay enough attention to it, and how you can hack your way around it so you can continue to chip away at your health and fitness goals!\
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What happens when life kicks you down, and you don’t know how to get back up and get back to your routine? How do you get started again? How do you get back to feeling like yourself?
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It's that weird time of the year where you're trying to gather the determination and grit to get started off on the right foot. You've set some new goals, you're invigorated with a new outlook, and you're ready to jump all in.
GREAT! We're right there with you!
Today Coach Kelsey - CFF's Nutrition Coach - is joining Coach Taryn on this episode to talk shop about the Eat Less Crap Nutrition Kickstart! Coach Kelsey is going to give you a quick look into her own nutrition journey of success, how it brought her to be a Coach at CFF, and how she's changed the Eat Less Crap Kickstart this year to get her clients the BEST results yet! She'll walk you through what it all entails, the supportive power of the group, and why everyone can benefit from having a Coach in their corner for accountability!
If you want to jump in and get registered for the Eat Less Crap Nutrition Kickstart, you can email Kelsey (kelsey@crossfitfunction.com), or click the link here: https://bit.ly/CFFNutritionKickstart
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WE MADE IT! 100 EPISODES! We're going to rock this episode by reminiscing through the last 12 years and the last 100 episodes to dig up the 8 secrets that CFF has taught me over all that time!
Buckle in, because this one is a good one!
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We're back, chatting about Coach T's favourite thing - goal setting! Seriously, what more could we chat about goal setting, you ask? WELL - today we're going to talk about how to gain more clarity behind your goals. Maybe you've fallen in a slump and you just can't dig yourself out. Or maybe you just don't know what direction to go, and you feel a little lost and aimless. No worries! We've all felt that way! So I'm going to drop you 3 tips today that will help you shake up your thought process on how to get more clarity behind your goals! So let's go!
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Many people think that we get weaker as we get older. And it’s true that we’ll all experience some physical decline as we age.
But it’s a fact that strength can be improved at any age, and older adults who train regularly can become incredibly strong. With continued training, they can hold much of that strength very late in life.
Think of it like this: If you don’t use it, you’ll lose it. And you certainly won’t improve it.
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We’ve all heard this sage advice: “Don’t ever shop for groceries on an empty stomach.”
It’s doubly true if you’re trying to cut costs in the face of inflation.
Plan-free grocery shopping can lead to mindless or even rushed, frantic purchases that drive up costs and don’t align with your health and fitness goals.
I’m sure you’ve been there: Your fridge is empty and you’re pressed for time, so you rush to the closest store and just start tossing items in the cart. You don’t look for items on sale, you don’t check prices at other stores, and you don’t pay close attention to quantities. You definitely grab a few things you hadn’t planned to buy from prominent displays.
The results:
- You spend more than you want to.
- You leave with high-calorie “convenient” items you don’t actually need.
- Your “anything goes” choices aren’t matched to your fitness goals.
- You buy too much food. This will drive up your costs if it spoils before you eat it or it will derail your fitness plan if you overeat to avoid waste.
Perhaps better advice would be this: “Don’t grocery shop without a plan.”
Let's dig in!
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I was recently going through a period where things felt really overwhelming, and I wasn't getting anything done. I was so far off track on my own goals - both fitness and nutrition, but also in my work-life as well. I was laying there one day trying to figure out how I was going to come back to centre and get myself back on track, and I want to share how I did that with you guys today. I'm going to give you my 4-step action plan to recenter yourself, get back in line with your goals and priorities, and start building momentum to get some small wins, quick. Alright, let's go!
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When the long weekend comes around, it’s easy to let your fitness goals fall by the wayside. But there are plenty of ways to stay on track-and even get ahead-by incorporating physical activity into your holiday plans. Listen in for five tips to help you do just that!
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Have you ever been caught in that lull in the middle of a workout? Where your mind wants to go but your body doesn't seem to want to follow along? Or maybe you get caught in the low motivation cycle of not even wanting to go to the gym. Do your workouts wreck you for hours after the workout has actually ended?
These are all symptoms of possibly not being fuelled properly for your workout. Today's episode will dive into 5 ways you can fuel your workouts better, to make sure you're feeling more energized and recovered both before, after, and during!
All of this to say, that nothing trumps good nutrition, adequate sleep, and managing your stress -- these basic habits will keep you feeling better in your workouts day in and day out. BUT, we can get an edge by properly fuelling our workouts!
If you need some guidance on how to structure this more specifically for yourself, you can always reach out and talk to one of our Expert Coaches here.
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Protein is one of the most over-looked aspects when it comes to giving advice on how to lose weight. If your goals revolve around becoming healthier, getting stronger, losing a little bit of weight, then you should be including protein in your diet!
We're going to give you 5 reasons why protein is king when it comes to getting healthier, and I bet you're going to learn some science-y goodness today!
Do you need to add more protein to your diet? Not sure how? Where can you make a small win by making a small adjustment? Audit your day from yesterday and let's hear how you can make some improvements!
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Ever wondered what the purpose is behind our Quality WODs? What about those slow aerobic sustainable days that everyone groans at first about but ends up loving at the end? These workouts serve a huge purpose when it comes to the intention behind our weekly programming, and we'll talk about why that is today.
With our Mission being to impact and influence 5000 lives in the Yorkton and surrounding community, our programming is one of the direct ways to approach this. So with that good reason, how we do that to get our clients results becomes extremely important.
Follow along as we walk through why these two types of workouts are absolutely necessary, and why banging 5-6 high intensity workouts in your week is actually doing yourself a disservice.
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Episode 91 is one for the books! This episode is all about our newest staff member at CrossFit FUNCTION -- Nutrition Coach, Kelsey Zbeetnoff! Kelsey's story begins as she approached 300lbs after having her first child. Listen in as she walks you through how she took things into her own hands to begin a passion for health and fitness, how it progressed and led her to CFF, and to eventually becoming a Nutrition Coach in the process!
This story is incredibly inspiring - and still continues to be to this day as she still works through many of the things she talks about! Many of us have been in her position before or currently are, had bad relationships with food and didn't know what to do to get out of that rut. So buckle in as she walks you through how she overcame all of that and now begins this next phase in her life to help others realize the same!
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GOALS GOALS GOALS -- we talk about it a lot because they are important, and they are exciting to chase! But what happens when you feel like things are a little too chaotic, or you've lost your way? It can be hard to get back on track when the world seems to be spiralling around you.
This episode is about the ONE thing you can do to help yourself achieve your goals more efficiently, and faster. Everyone can do this, including you!
Buckle in -- we're almost at episode 100!
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Today we're talking about Whoop data - why two people can do the same workout, yet yield such a dramatically different strain. It's been a hot topic in the gym lately as more and more people join our CFF community on Whoop and see each other's metrics, so I wanted to dive into the details behind what this all means.
We'll talk about what is HRV (Heart Rate Variability), why it is important, how we can influence it, and how it matters when it comes to strain.
This is an episode filled with all kinds of sciencey-goodness, and I am excited to dig into this with you!
Even if you don't have a Whoop, or you don't have a trackable of any sort for that matter - it doesn't matter! There is PLENTY of information in here for you to take home and implement anyways! So let's go!
And if you want to join our CFF Whoop community and get your first month for free, you can do that here.
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Our Mission at CrossFit FUNCTION is to impact 5000 lives in Yorkton and surrounding community. We use this Mission to drive every decision we make behind the scenes, every workout that gets programmed by our Coaches, and every conversation and interaction we have on a daily basis in and outside of our black and yellow walls.
But why did we pick 5000 lives, and how will we make that happen? Coach T talks about the influence we drive to have on our members, so they can create impact and influence on those within their own lives.
If we can get more people moving more and eating a little better, the chances of life-changing habits to form becomes that much greater. If we can help people start living healthier and happier lives, they increase their chances at increasing the longevity of their lives and the vitality by which they live.
At the end of the day, we want to help people get healthy and live longer. It starts with our members that we work with and talk to everyday, but it doesn't end at them, and we recognize that.
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Buckle in today, folks. It's an episode full of some tough-love.
One of the common reasons people first come to us for help is that they have a weight problem they're trying to solve.
But the truth is, you don't have a weight problem.
You have an awareness, and a decision-making problem.
And I'm here to call you out on it.
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Coach T's back, and we're talking about her favourite topic -- Goal setting!
This episode is specific to goal setting and setting your time increments in 90 day allotments. This is one of the most effective and efficient ways to manage timelines when it comes to goal setting, and Taryn will tell you why.
And just a heads up -- our Quarter 3 Goal Setting Workshop is coming up on June 26th at 12PM, so this is your opportunity to make some massive progress in the next quarter of your year!
And as always, if you want to get your hands on a pile of free tools, tips, guides, and workbooks - as well as daily support from both Coach Taryn and the group, make sure to follow our FREE Facebook group - request to join here 👉🏼 https://www.facebook.com/groups/fitnessnutritioninyorkton
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In today's episode, we're going to dive in deep to talk about Process Goals vs Outcome Goals. The two differing concepts help us form an appropriate definition of success when it comes to achieving our goals. It's easy to get distracted by the shiny Outcome Goals, but we'll help you walk through some strategies to keep your focus on the Process Goals and ultimately become more successful in the grand scheme of things.
As always, follow our socials and respond with your Listener Answers:
Facebook: Facebook.com/CrossFitFunction
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Twitter: @GotFUNCTION
And don't forget to join our FREE Facebook group where we post daily information, tools, tips, tricks, and free e-books and workouts to help you along with your fitness and health journey: http://www.facebook.com/groups/fitnessnutritioninyorkton -- Even if you're not a resident of Yorkton, please join us! We're here to help in any and all ways that we can!
In today's episode, we're giving out tips if you're new to fitness and trying to build new healthy habits into your life! With it being Bring A Friend Week at CrossFit FUNCTION last week, we've encountered a TON of new fitness friends, so we want to make sure everyone gets set on the right foot! Listen in and let us know what resonates with you, even if you're an experienced member well into your fitness journey!
As always, follow our socials and respond with your Listener Answers:
Facebook: Facebook.com/CrossFitFunction
Instagram: @cffunction
Twitter: @GotFUNCTION
And don't forget to join our FREE Facebook group where we post daily information, tools, tips, tricks, and free e-books and workouts to help you along your fitness and health journey: http://www.facebook.com/groups/fitnessnutritioninyorkton -- Even if you're not a resident of Yorkton, please join us! We're here to help in any and all ways that we can!
You've seen our posts about Commitment Club every month, over the years. Perhaps you've wondered what it takes to mark that monumental achievement every month?
In today's episode, we'll talk about what exactly Commitment Club is, how you achieve it, and how it has evolved over the last 2.5 years. The Commitment Club started out as a way to keep our members engaged during the #CFFLockdown, but it quickly became a tool that many have used to guide their attendance and keep their goals in sight.
What does it take to achieve this number of sessions per month? What does it take to even hit 100-200-300, or even a THOUSAND classes during your time with CFF? We'll dive into all the characteristics and traits of the people who have shown this continued success, and then we're going to ask you a very front-facing question to self-assess for our Listener Question this week.
As always, make sure you follow our socials:
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Twitter: @GotFUNCTION
Instagram: @cffunction
And join our FREE Facebook group where we post free information, tools, tips, and giveaways every single day of the week: facebook.com/fitnessnutritioninyorkton
We can't wait to share today's episode with you! Today's episode is all about the 2022 edition of the CFF Broadway Beatdown!
We know that everyone had such a great time at last year's event, so hosting our SEVENTH edition of the Beatdown is expected to be just as incredible! Today we're going to take you through what exactly this event even is for all of our new members that have joined. We'll talk all the planning and preparation that goes into an event this large, and what to expect as a volunteer or an athlete. We'll disclose registration dates for both our CFF Members and the general public, so this is one episode you won't want to miss!
Start recruiting your partner now, and look for the registration link to pop up on our socials! Share your Listener Question with us through our socials as well! And don't forget to join our free Facebook group where we post all kinds of free tools, guides, tips and tricks on the daily that can help you prepare for an event like this!
Follow us here:
Facebook: Facebook.com/CrossFitFunction
Free FB Group: facebook.com/groups/fitnessnutritioninyorkton
Instagram: @cffunction
Twitter: @GotFUNCTION
This week’s episode is full of some tough-love information, so buckle up and settle in – you might be faced with some self-revelations you weren’t expecting when you first set out to listen to this episode! We’re talking about the misconception that clients often have about this missing piece of “golden knowledge,” or the secret they think they don’t know on why they can’t be successful in losing weight or hitting their goals.
Truth bomb: It’s not the knowledge that’s the problem. It’s your inaction. And we’re going to tell you why.
Send the answer to your Listener Question to our socials this week, and make sure that you join our FREE Facebook group where we post tons of helpful tools, info, and tips all throughout the week.
And if you’re ready to get started on your own fitness and health journey, you can book your FREE No Sweat Intro here 👉 crossfitfunction.com/free-intro
FB: Facebook.com/CrossFitFUNCTION
Free FB Group: Facebook.com/groups/fitnessnutritioninyorkton
IG: @cffunction
Twitter: @GotFUNCTION
In today’s episode, we’re diving a little deeper into what goes on behind the scenes when you are a Coach at CrossFit FUNCTION! When you’re an athlete, you might think that the Coach is just there to call some reps, teach you some basic techniques, and yell “3-2-1.. Go!” But that’s definitely not the case.
Today you’ll find out about our Coach Development Sessions, some of the continued education our Coaches put into their craft, and all of the different layers they practice and get reps at as they’re advancing through their Coach journey with us.
It’s not a road that’s easy, that’s for sure – but those that are a part of it, are truly invested in our client’s success, and the success of our team.
Send the answer to your Listener Question to our socials this week, and make sure that you join our FREE Facebook group where we post tons of helpful tools, info, and tips all throughout the week. And if you’re ready to get started on your own fitness and health journey, you can book your FREE No Sweat Intro here 👉 crossfitfunction.com/free-intro
FB: Facebook.com/CrossFitFUNCTION
Free FB Group: Facebook.com/groups/fitnessnutritioninyorkton
IG: @cffunction
Twitter: @GotFUNCTION
On today’s episode, we’re talking about all things nutrition - in general. We’re going to cover it all. Some of these things you’ve heard before and will serve as gentle reminders, and some of it is meant to push you to think and consider more deeply about your own path and your own goals.
It’s a great episode to deep dive into maybe some habits you’ve been pushing aside, or ones that you need to tie down a little tighter and dig in.
Leave us a comment on one of our socials, and make sure to join our FREE Facebook group, where we offer daily nutrition, fitness, and mindset tips. There’s all kinds of free tools in there too, and a ton of accountability and coaching from people going through similar situations just like you are. Follow us here:
FB: Facebook.com/CrossFitFUNCTION
Free FB Group: Facebook.com/groups/fitnessnutritioninyorkton
IG: @cffunction
Twitter: @GotFUNCTION
Today we’re going to talk about what type of etiquette is required when becoming a member at CFF. Conducting yourself with a certain level of respect for the coaches, your classmates, and the facility will help you get the best experience possible when you first become a member.
We’ll cover things like why arriving on time for your class is vitally important, and what appropriate things you can do as a veteran member to enhance a new member’s experience. The chalk bucket is a touchy subject, so we get into some things that make our Coaches tick, but also ways that we can change those stigmas moving forward.
This week’s Listener Question is all about owning up and confessing to the things we’re guilty of – spoiler alert: we’re just as guilty as you! – so we can’t wait to hear what types of feedback we get!
Leave us a comment on one of our socials, and make sure to join our FREE Facebook group, where we offer daily nutrition, fitness, and mindset tips. There’s all kinds of free tools in there too, and a ton of accountability and coaching from people going through similar situations just like you are. Follow us here:
FB: Facebook.com/CrossFitFUNCTION
Free FB Group: Facebook.com/groups/fitnessnutritioninyorkton
IG: @cffunction
Twitter: @GotFUNCTION
This is a fun episode today! We’re talking about trends you see on social media - Facebook, Instagram, TikTok - and how it convinces us so quickly to give it a try. We’ll pour all our efforts into 3 days cleanses, but can’t keep our attention to healthier ways to go about changing our lives for longer than 30 days. We’ll discuss this in-depth, and touch on why that may be.
If you’re guilty of trying “the next best thing” that you saw on your phone this morning, pop into the comments and let us know! We’re guilty of it too - and we’re not ashamed to admit that! Let’s hear the wildest things you’ve tried over the years!
Leave us a comment on one of our socials, and make sure to join our FREE Facebook group, where we offer daily nutrition, fitness, and mindset tips. There are all kinds of free tools in there too, and a ton of accountability and coaching from people going through similar situations just like you are. Follow us here:
FB: Facebook.com/CrossFitFUNCTION
Free FB Group: Facebook.com/groups/fitnessnutritioninyorkton
IG: @cffunction
Twitter: @GotFUNCTION
Today we’re talking about the ever-so-elusive question - “How much did you lift?”
You see the workout go up the night before, and right away, you’re thinking about how your buddy is going to use x weight and you want to use the same so you can try and beat them. Or you meet up with your buddy later in the day after you know they’ve done the workout already and you ask them, “How much did you lift?” so that you can archive that and build your workout later in the night when it’s your turn to go.
We’re going to break down this question and all of the behavioral reasons it comes up, as well as talk about what it means to become a “mature” athlete. We also dig into the ways this affects those around you, when it’s not something you necessarily consider when you first ask your buddy this question.
It’s a great conversation topic on today’s episode, and we really challenge you to stop and self-reflect on where you might fall on this spectrum. We challenge you to change your wording and help someone around you face the same growth in their own journey.
We cover all types of mindset behaviors in our FREE Facebook group, click here to join if you’re not in it already (https://www.facebook.com/groups/fitnessnutritioninyorkton – link this under “here” in the previous sentence if you can).
Otherwise, take yourself through our self-reflection activity and provide us with some feedback through our socials:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
In today’s episode, we’re talking about the different roles your Coach plays in your journey, right from the beginning, and all along as you go.
Our Coaches serve as a teacher when you first join to show you the direction that you need to go to achieve your goals. They’ll act as a guide to continue to keep you on track and directed down that path as distractions come up and want to pull you in different directions. And as you get deeper into your journey, your Coach will help filter you through all the noise and keep you always pointed forward as your goals continue to change.
This is a great episode about the value of having that Coach behind you, in your corner. Our clients who work 1-on-1 with a Coach have a higher success rate when it comes to achieving their goals, and we dive into why that is. We hope you enjoy this episode, and we’d love to hear all the experiences you have had at different points with your Coach!
Follow our socials and send your questions our way here:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
In today’s episode, we’re dissecting some of the pieces that we work on with our 9 Week Level Up Transformation Program.
One of the things we start with is mapping out our client’s Perfect Day. We then tailor their routines to give as much structure in that direction of their Perfect Day. Within that structure, we map out their fitness and nutrition routines, and all the supporting habits that will help them be successful along the way.
On a day-to-day basis, we want our clients to start each day with their Big 3 Non-Negotiables. In this episode, we’ll tell you all about what they are, what they mean, and why this is a step that we take in getting our day organized and ultimately getting us closer to our goals and towards the type of person we want to become.
Our listener questions this week have to do with this, and we want to hear what you’ve got mapped out for your Big 3 Non-Negotiables! Send them our way!
Follow our socials and send your questions our way here:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
Sometimes when we embark on a new fitness journey, we don’t anticipate the other changes that we are going to experience along the way. We have watched many clients come through our doors and transform into entirely different people through their fitness and wellness journeys. It’s been an incredible thing to witness, and also is one of our favorite parts of the job.
On today’s episode, this conversation was spurred on by a specific transformational revelation one of our 9 Week Level Up clients experienced. This is a common thing we see with many of our clients. Major life transformations are happening because you yourself are having a transformational moment through it all. This often means things like job promotions, solving relationship problems, taking big risks, etc happen because you gain a ton of confidence through these uncomfortable situations you are routinely putting yourself in.
We’ll explore what some of these things mean, and why they’re happening. We also are searching for our listeners to share their experiences with us as well!
Enjoy this episode – We definitely did, as this is such an exciting topic to chat about.
Follow our socials and send your Listener Answers our way here:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
In today’s episode, we’re covering some controversial topics surrounding what it means to be healthy and fit. From an appearance perspective, from a physical ability perspective - you name it. So often our society will look at a naturally thin and lean person and deem them as “healthy,” but quite often when you have the objective measurements of what they’re composed of, or you watch them perform daily activities, this is actually not the case.
We’ll challenge your thinking on today’s episode, so buckle in. Share your experiences with us after you have a listen, and let us know how you grade yourself as well!
Follow our socials and send your questions our way here:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
Keeping up with our fitness while on vacation is important, but sometimes it can be intimidating stepping into another CF gym as a guest. We’ve been there ourselves, and today we’re going to talk about some experiences we have had while travelling!
The CF community at-large makes it feel like a small world. And through our travels, we’ve come across many experiences that have been great ones, but also some that have left some not-so-great impressions on us as well!
This is a fun little episode and we hope you enjoy listening! If you’ve had some great or not-so-great experiences while travelling to other CF gyms on your holidays, we’d love to hear what your take-aways were!
Follow our socials and send your questions our way here:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
In today’s episode, we’ve got our first guest of the year! Daryl Zimmer joins us to talk about his journey since beginning at CrossFit FUNCTION 1.5 years ago. We cover how his journey began, what revelations he had through the middle of his journey, and how it’s been life-changing for him even still to this day.
Have a listen, and as always, if you have more questions for Daryl, you know how to reach us!
Follow our socials and send your questions our way here: FB: Facebook.com/CrossFitFUNCTION IG: @cffunction Twitter: @GotFUNCTION
We’re back! After a bit of a hiatus, One Percent Better with Coach T and Whitney is back! Today we’re talking everything about the upcoming Intramural Open at CFF! Many of our members participated in this great event last year, and we’re excited to welcome MANY new members into the excitement this year! Because it’s been a year since the last grand event, it’s time to recap and review what it’s all about! We talk about what the Open actually is, what the Intramural Open is, why we run it the way we do, and what you can expect and look forward to! We discuss our Team Draft, spirit weeks, scoring systems, and of course - the trophy! This is such a great time of year and we’re so excited to welcome it in again. So have a listen, get hyped up, and keep an eye out for the release of the rest of our details surrounding the event!
As always, follow our socials:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
Have you ever got caught in that social event that turned from one meal out with friends, to 8 days of junk food, wine, and no exercise?
How many of you have labeled that as, “I’m just having a bad day,” and continued to let it bleed into the week that followed? Maybe this turned into the month or the entire year. You let one thing go, and it just snowballed and now you have lost total control.
Today we’re talking about how in all of these experiences, there are always things to learn and move forward with. We’ll also talk about small and big steps you can take to get back on track. Sometimes it’s about solely perspective - so we’ll cover that too.
Toss us your answers to our listener question this week, and make sure you enjoy the episode!
As always, follow our socials:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
It’s tough love today… so buckle in. You’ve set all these goals, and you work hard. You spin your tires, over and over again, but you always seem stuck in the same place. You just can’t break through these stumbling points you keep experiencing. It’s exhausting. It’s frustrating. It just never seems to end. Why?! Why does this keep happening?! We’re here to deliver some tough love today. Buckle in.
Make sure to follow our socials:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
Today’s episode is a hot topic - SLEEP! This is a common problem that we see in our clients - not enough sleep, can’t fall asleep, can’t sleep deeply enough - you name it. Sleep is the topic, and we’re here to provide some tips and tricks to help you get to sleep sooner, and stay asleep longer.
We’ll dive into the science behind why sleep is so important - all the hormones it regulates, and why the regulation of those hormones is essential to our health, performance, recovery, mood, .. all kinds of reason. We’ll also touch on routine changes you can make, and things you can do in the hours leading up to your bedtime that you can start to work on and improve your sleep.
Remember, changes in your sleep routines are very hard to incorporate, and require commitment and reps to help your body adjust to what it is you are asking of it. Have patience with yourself, but don’t give up. A better sleep IS possible, and IS within your control.
Listener questions this week - Let us know if you have problems sleeping or not. If so -- do you fall under the, “I’ve tried everything and nothing works!” mentality, and; If not -- what do you do that has set you up for success when it comes to your sleep?
Make sure to follow our socials:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
Buckle in for this episode - we’re chatting with Coach Tayler this week and this episode is full of laughs and good times!
In all seriousness, Coach Tayler has returned after the birth of his daughter, and harvest is done! He’s here for the winter again, and we’re excited to have him back.
In true Coach Tayler fashion, he brings a lightheartedness to the podcast and you can’t help but sit back and enjoy your conversation with him. We learned about his past playing hockey and what experiences enable him to bring to CFF and his clients, and we talk about his goals and what lies ahead for him this year.
Enjoy this episode! We definitely enjoyed speaking with Tayler, and it was time for an episode of good fun! We will direct all listener questions to Tayler, so ask away!
Make sure to follow our socials:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
This week we are excited to have a guest on our podcast with us! We welcomed Coach Arla to walk us through some nutrition chats this week. Join us to learn more about how Coach Arla became involved with CFF, her own nutrition, and fitness journey, and why she decided to become a Nutrition Coach with us at CFF.
With Coach Arla’s nursing background for the past 20 years, she has seen what bad nutrition and not taking care of your body can do. We talk about what kind of impact this has had on her, and how she uses this to drive her purpose behind becoming a nutrition coach.
Listener questions this week are for Coach Arla!
Make sure to follow our socials:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
Have you ever thought to yourself, “I just feel stuck,” and you’re not quite sure what you need to do to get out of that rut in your life? Sometimes when we feel like this, we turn to the things that we know: Losing weight or changing my life means I need to focus on nutrition and fitness. What if we told you that fitness and nutrition weren’t the solutions, but instead, they’re only a small part of the solution? Today we talk about our 9 Week Level Up program, and how this program works to gel together with the bigger picture and create a total transformation. Your environment, the four foundational pillars, and your mindset, all combined together with a much deeper understanding of why you want to create these changes, will help you finally achieve the things you want for yourself. We call it a transformation because that’s truly what it is. Dive into our 9 Week Level Up and see if you are ready for this program.
Make sure to follow our socials: FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
It’s been a couple of weeks since we hosted our 6th Broadway Beatdown, so let’s recap the weekend and talk about all the highlights and what went on behind the scenes! We’ll cover some of the amazing performances by the athletes, the symphony the equipment volunteers performed, and Coach Whitney - our detail extraordinaire - will take us through what the organization of an event of this level looks like!
Listener questions this week - Tell us what your favorite part of the weekend was and if we’ll be seeing you again next year!
Don’t forget to follow our socials:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
In today’s episode, we’re chatting with Coach Tomas and introducing him to our CFF community! Tomas traveled all the way from Chile, and we couldn’t be more excited to add him to our amazing coaching team here at CFF.
Tomas comes to us with a passion for coaching and growth that is exactly what our team is built on. We can’t wait for you to experience his love for helping people. Even though our conversation, you can sense his passion for his craft come through.
Any and all listener questions this week are for Tomas! Get to know your new Coach!
Don’t forget to follow our socials:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
When we first experienced the Lockdown, it forced us to re-evaluate a lot of the programs we offered, and how we went about offering them. One of the great things that came out of our restructuring was our at-home programming!
Today, we’re talking about our at-home programs, how they work, what they look like, and why they’re so effective at helping our clients accomplish their goals. Our at-home program works for clients when they are either located remotely, can’t make it into the gym because of such things as holidays, or sometimes it is used as a program that offers additional work to accomplish their goals.
Have you participated in our at-home program? Was it effective for you? If so, why? And if not, what do you think is your biggest barrier when it comes to working out at home if you were needing to?
Don’t forget to follow our socials:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
This is one of the comments we hear the most when we are first sitting down with prospective clients, and it’s presented in many different ways. People come to us searching for more mobility, more flexibility, less pain, and the ability to increase the quality of their life. They want to be able to make it up and down the stairs without pain, or go on that family hiking trip and make it the entire way without their knee limiting them.
Mobility is important to our lives for many different reasons - the quality of life, performance reasons, or even ergonomically mobility becomes important at work!
We’ll take you through all the reasons why mobility is important, and where and how it might be limiting you from your daily life, all the way to your performance in the gym.
And as always, there is guaranteed to be a soapbox moment from Coach T!
Don’t forget to follow our socials:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
It’s a fun one today! We are revisiting the roots of CFF and how we came to be. We will take you through all the changes over the course of a DECADE (yes, you read that right!). A little trip down memory lane, if you will! As great as it is to reminisce about where we began and all the changes that came with it, many mistakes have been made, and lessons have been learned! We’ll touch on the 5 biggest mistakes we’ve made, and how we righted that ship. These episodes are always light and always fun, and just like anything, it’s always necessary to look back on where you started and appreciate the growth and opportunity that has come along with the journey. Our journey is a great one.
Thank you to all that have been a part of it, or currently are.
As always, don’t forget to follow our socials:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
In today’s episode, we’re tackling a topic that doesn’t get discussed very often, but deserves a lot more attention! We discuss the difference between active recovery and complete rest. For our avid fitness-goers, active recovery will be something that we often need to dial back and get our clients to slow down. For others, promoting daily activity that is low-intensity will actually really benefit them. There are two very opposite ends of the spectrum to this conversation, and we tackle both! Which end of the spectrum do you fall under?
Share with us why that is, and if you find it hard or difficult to bring yourself more to the middle of the scale.
Don’t forget to follow our socials:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
So often when we first set out to embark on a transformation journey, we think that the answer is fitness and nutrition. While this is a great start - and already a larger start than most will take - it certainly isn’t the only thing that needs to change. Think about it: Your workout is only a minimum of 3 hours in your week. What happens in the other 165 hours? You’re faced with a bunch of moments in your day where you have to make decisions. Nutrition is one of those and a part that largely fills up those 165 hours, but it’s not the only thing.
We can reside our confidence in our habits and routines - that is, if we’ve worked to solidify them and make them something our consciousness can depend on. Most of us have not achieved that state however so that when we set out to focus on things like nutrition, our decisions are roughly impacted by all these broken habits and non-routines we have throughout our days. If we can focus on those other 165 hours, and fill them with actionable steps to work on more than just our fitness and nutrition, we will have a much more solid approach. This will lead to far better success in the long run, the transformation you were looking for in the first place, and you will then be set up to sustain this. Long be gone the days of getting caught in that cycle of the next best diet, the next best workout, etc.! Today we’re talking about a much more whole approach to our transformation journey with our clients. We focus on Fitness, Nutrition, Habits, Routines, Mindset. This will set our clients up to achieve more than just a change in their composition. At the end of their journey with us, they have become a different person. A true transformation.
As we always do, we’d like to know where in those 5 pillars can you make the most impact on your journey? What is left for you to do and hammer in that will help move you forward to your goals?
Share your story with us and then make sure to follow our socials:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
Today’s episode is all about your coaches nerding out over CrossFit! We love today’s topic because it truly is a big part of the methodology of CrossFit and everything CF is about. It is often the most misunderstood principal of the methodology by armchair critics, but is an incredibly powerful piece of improving your quality of life. Today we are talking about General Physical Preparedness (GPP)!
We’ll discuss what it is, why we use it, and how it looks when you pull apart our programming. GPP is a necessary piece of your life and ultimately will help enhance the quality of your life for the long term. So we’ll talk about different ways GPP shows up in your everyday life and what that means for you.
Buckle in - this is something your coaches love to talk about, love to dissect, and a lot of what our program is built on!
As always, share the story of your greatest GPP impact with us and follow our socials here:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
It’s one thing to be a coach and have all the answers and solutions - but it’s a whole other animal to be on the other side of that fence and have to take your own advice! Today we talk about how your coaches are humans too, and what strategies we use to help ourselves be successful with the things we struggle with, just like you!
Did you know your coaches struggle with finding time to workout? Did you know that they struggle with their nutrition too, just like you do? There are many things that make our stories similar to yours - and we are the ones that are always giving the answers. So why is it difficult for us to follow through and follow our own advice sometimes?
We’ll talk that through on today’s episode, and show you how we get through these obstacles!
Follow our socials here:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
Prepare for Coach T to step up on her soapbox! Today we’re talking data and all kinds of statistics as it relates to your health and fitness! It’s the hot topic of fitness trackers and wearables, and how they can influence your lifestyle and daily habits to promote change! We compare FitBit, Apple Watch, and Whoop, all in an effort to tell you what the pros and cons are, the uses, and how you can utilize that data to help you make changes in your lifestyle to improve your health and fitness factors! We also dive into Coach T’s own personal use for her fitness tracker of choice, and discuss some of the data points she has personally used to create beneficial change when it comes to health factors!
Buckle in, it’s a great episode with a lot of interesting conversation!
If you wear a fitness tracker, share with us which one, and why you use it. What data do you find useful from it? And has it helped you create better habits since you’ve used it?
Share your story with us on our socials:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
When we set out to revamp our Vision & Mission a little over a year ago, we knew that creating a legacy within our community was something we wanted to accomplish. Giving back to the community that has given so much to us is something that is incredibly important to us as a company. This presents itself in numerous ways: our #CheckInForCharity promo we have run for 8 years now, numerous sponsorships or community events we have been a part of, or helping out at schools with different types of fitness programs. As our #JuniorAcademy program built momentum within our community, we knew that our legacy had to stem from helping the youth in and surrounding Yorkton. Enter in: The CFF Fit Futures Youth Scholarship.
In today’s episode, we talk all about how this came to be, and what our hopes are for the future it will create for the youth in our community. We talk about high-impact ventures, and Coach Whitney goes into why influencing the youth is so very important to her (and us). We want to partner up and align with others who support our Vision & Mission to create a long-lasting impact on the youth of our community. If you, your business, or someone you know would like to contribute to the CFF Fit Futures Youth Scholarship, please reach out to us via our socials:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
“I can’t do this because ...”
“I wish I could …”
Have you caught yourself in one of those traps? When all of a sudden things get difficult, and you find yourself telling a story filled with all the reasons why you can’t do something?
As human beings, our instinct is to want to take the path of least resistance as soon as we encounter problems. We start out by devising this grand scheme of a plan, and one day things don’t go as expected. It’s no longer easy. All kinds of barriers are popping up left and right, and you find yourself searching for the easy way around - the path of least resistance.
Today we talk about why this happens, what is actually deeply rooted in those stories, and how we can change that narrative. Once we can open ourselves up and be aware of these excuses and why we are making them, the possibilities to success are endless. But that awareness and acknowledgement piece are key.
We want to hear your stories about a time when you caught yourself listing off reason after reason for why you couldn’t do something. Were you able to change that narrative? And if so, how or why not? Is there a particular excuse that you find keeps coming up, no matter the context?
Have a listen to Episode 51, and make sure to follow our socials:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
We’ve finally reached our 50th episode! And what a topic to celebrate - none other than why being a CFF Coach is one of the best jobs in the world! On today’s episode, we talk about all things that are rewarding about this job. All the client wins, in all the different realms - the physical wins when someone lifts a big lift or hits their first pull-up, their mental wins when they make a big break-through outside of the gym in their real lives, or just the growth that we get to see and share with our clients! Many of you have experienced similar moments with a CFF Coach before. We want to hear those stories!
Send us a message through our socials and share your rewarding moments with us!
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
We’re back to talk about the Broadway Beatdown on September 25th & 26th! This time, we’re dishing out five tips that you as a competitor should take into consideration as you prepare over the coming months! Coach T taps into her past competition experience to hand out preparation tips for your nutrition leading up to the event, and during. We touch on what you need to be thinking about when it comes to your fitness, and possibly even some workout tips are thrown in there! We also talk about what it means to ‘not sweat the small stuff,’ and how that might look a little different for teams depending on what their goals are.
It’s a great episode on all things Beatdown! We’re excited for the 6th edition of this event, and we hope you are too!
To register your team, click here - https://bit.ly/broadwaybeatdown
If you’re a TEEN wanting to compete, register here - https://bit.ly/broadwaybeatdownteens
As always follow our socials to stay up to date on all things Beatdown, and reach out with any questions you may have!
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
Summer is right around the corner, so we’re talking all things summer today! Some of you might be experiencing disruptions in your routine, having to set new schedules, or the abandonment of a schedule all together. This can lead to challenges with your fitness routine, your nutrition choices, and your mindset along the way.
We’re here to offer you some tips to help manage those situations. Throwing in the towel and straying away from those things you want for yourself is not the answer. Sometimes it means you need to change your expectations, your assumptions, and your approach. A Coach can help guide you through this process and help you find a way to execute in a way that helps you feel successful.
Don’t wait for September to roll around to say, “I gotta get back on track!” Working through the summer with a disruption in your schedule and routine is challenging, but it’s not impossible!
Share with us your experiences or tips that you have learned along the way! Make sure to follow our socials here:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
IT’S BACK! Formerly known as the “Highway 9 Throwdown,” we’ve since relocated and have had to rebrand our annual CrossFit competition! We are so excited to welcome the prairie CrossFIt community back into our facility for yet another year of fun!
Today we’re talking about all things Beatdown. We rehash some of our favourite moments of the Hwy 9 Throwdown in the past. We share some of the behind-the-scenes planning that goes on for an event this large. And we drop some hints along the way for what this year might entail!
Each year we challenge ourselves to get better and improve on the previous year, and this year will continue that trend. We’ve got a few announcements hidden in this episode about what will make this year grand.
The most exciting time of the year at CFF - and we look forward to sharing it with you!
Share with us your favorite memories from past Throwdowns, and what you might be looking forward to this year. Make sure to follow our socials here:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
Have you ever wondered how “Momentum Monday” and “Bright Spot Friday” came to be? If you are a member of our private members-only Facebook Group, you see these things come up each week. This week, we’re discussing how these two concepts came to be, and why they are so incredibly important.
Through this episode, we cover goal setting, the power of intention, and also for all the science-y folks out there, we’ll dig into the science behind human behaviour when it comes to the cycles of negativity and positivity.
As an added element, Coach Whitney throws a challenge out to our listeners!
Share with us your Bright Spots, and follow our socials here:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
Episode 45: Shifting Your Mindset with Amy Barrowman
In today’s episode, CFF’s own Amy Barrowman joins us to share her story about her fitness and nutrition journey. Amy comes from a unique fitness background, in that before joining CFF one year ago, Amy competed in the bodybuilding world. It’s not often that the two worlds of CrossFit and bodybuilding collide, but in this instance, Amy was determined to make a change in her life.
After competing successfully in bodybuilding, and running marathons prior to that, Amy was on the hunt for the next challenge and something she could do for herself when kids came into the picture. Enter in CrossFit FUNCTION. She has been working 1-on-1 with Coach T for the past year, with both training and nutrition.
Amy shares her story of the incredible restrictive lifestyle that bodybuilding encompasses. She talks about her training regime at the time, but more importantly, we touch on the demands of the nutritional component and how that scarred her mindset for anything in the future.
This isn’t a common background story of our CFF members, but it’s an interesting mindset that we wanted to share with our listeners. Enjoy this one!
If you’ve experienced this lifestyle yourself, or have any questions, as always, shoot them our way. You can follow our socials here:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
In today’s episode, we are looking through all the elements that can elevate a Coach to the top of their game. As we’ve discussed before, our Coach Internship Program at CFF is quite extensive, and in that we aim to grow the culture of wanting to be great at your craft. We take a thorough look at what types of behaviours and what the “extra mile” looks like for a great Coach - including research of the craft, watching reps after reps, dissecting their own classes, and many other things.
In much the same way that we wholeheartedly believe in the “One Percent Better” motto for our clients, we also take our staff through this model too. Our Vision at CFF revolves around growth, including how we bring up those that will lead your future classes!
Enjoy this one! Coaching and developing our CFF Coaches is something Whitney is very passionate about. We had a great time diving into this topic and exploring it a little more.
As always, if you have any questions for Coach T or Whitney, or want to share your own experiences of working with a Coach, reach out! You can follow our socials here:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
In today’s episode, Coach T is up on her soapbox talking about more things she is passionate about - so buckle in, it’s a great one! Throughout our conversations with potential clients and current clients, we dig in deeper to find out “WHY” they are here and doing what they are doing. That “why” will look a little different for each person we speak with, but our main purpose is to help you dig deeper underneath the reasons you come in with, and find those really deep things that keep us grounded and moving forward. Once we have that real deep “why,” then we are better prepared to put us in situations that will help us be successful. It will mainly bring about two positives: 1) We will have direction behind everything that we do, and; 2) We will align ourselves with the proper support system necessary to help us be the most successful. And when we have those two things on the right track, growth will always happen. It’s when we don’t have direction that we lose our way. When we lose our way, things become harder, we are more unhappy and unsettled, and less able to adapt. Today we’ll hit home with some thoughts about where you currently stand with your “WHY,” and what to do about it if you’re a little lost. Enjoy this one!
As always, if you have any questions for Coach T or Whitney, or want to share your own experiences with us, reach out!
You can follow our socials here:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
In today’s episode, we’re joined by CFF’s own, Krista Bennett! Krista has been a member for a few years now, and along with just herself, her family plays a large role in our membership also!
Today we discuss Krista’s past as a fitness coach, and how her experience at CFF has influenced those experiences. She talks about what is different now - other than the leotards and step aerobics - and what she appreciates about the coaching she experiences in her classes on a daily.
We visit the impact CFF has had on her family, and all the different ways it plays a role in how her family uses it to become closer.
Krista’s story is unique, and we are grateful to sit down with her and learn more about her!
As always, if you have any questions for Krista or want to share your own CFF/family experiences with her, reach out! You can follow our socials here:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
In today’s episode, we’re joined by CFF’s own, Shelby Orosz! Shelby has been a member for 5+ years and has quite the journey over the years!
Shelby sits down with us today to discuss where she started and what brought her to CrossFit FUNCTION, and how that “why” has changed over the years. Her journey through fitness and health led her to eventually conceiving after experiencing struggles with the process. She tells us how adjusting her mentality and motivation for each workout has been a hardship along the way but has some great pieces of advice to offer up for all soon expecting moms-to-be and those who might be on the fence about it.
With the support of her doctor and her Coaches, Shelby has had a great transition through pregnancy while staying fit and healthy. We are excited to welcome her little Future CFF’er into the world in a few short weeks!
As always, if you have any questions for Shelby as she keeps in tip-top shape to deliver a baby, reach out! You can follow our socials here:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
This week we’re sitting down with our seasoned CFF veteran, Jennifer Kriger! Jen started with us through a women’s only bootcamp, and has blossomed into an extraordinary journey impacting many people along the way. The most notable being her daughter, Mackenna.
Jen tells us about all the different ways CFF has helped her work through her struggles, and ultimately why she feels so compelled to direct people to CFF when they mention needing the help of their own.
Jen is one of those smiling faces in class with an attitude that’s contagious. Today’s chat lets us into the deeper layers of why her CFF Family is so important to her.
If you are interested in learning more about whether CrossFit FUNCTION is for you, reach out and book your FREE No Sweat Intro here: crossfitfunction.com/free-intro
As always, if you have any questions about Jen’s journey with CrossFit FUNCTION, or the impact it has had on those around her, reach out! You can follow our socials here:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
It was an exciting weekend in here a few weeks ago, and Whitney and Coach T sit down to rehash through the CrossFit Games Quarterfinals weekend! We’ll talk about each event and how Coach T handled them, all the things that went well, and what she’d change if she had another chance at it. We also dive into how her “why” has changed over the years from when she previously competed more seriously, and what drove her to finish all 5 workouts this time around!
If you are interested in learning more about whether CrossFit FUNCTION is for you, reach out and book your FREE No Sweat Intro here: crossfitfunction.com/free-intro
As always, if you have any questions about Coach T’s weekend, reach out! You can follow our socials here:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
Michelle joins us today to talk all things CrossFit FUNCTION - her fitness journey, her success with our Nutrition Coaching Program, and most recently, her journey to becoming a Coach!
Michelle’s story is one that is so inspirational. She has so much to offer that can help you if you are struggling through one or all of these areas. She was once that person on the outside who was afraid to come through the front doors, thinking that she wouldn’t be able to do CrossFit. She’s also one that thought she ate healthy already when it came to nutrition, but quickly realized she wasn’t eating enough. She’s seen all the hardships you all have faced, yet she has made her way through all of them with such success. She’s a great inspiration to us all, CFF Coaches included!
If you are interested in learning more about whether CrossFit FUNCTION is for you, reach out and book your FREE No Sweat Intro here: crossfitfunction.com/free-intro
As always, if you have any questions about Michelle’s journey, reach out! You can follow our socials here:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
In today's episode, we sit down to chat with CFF's Greg Litvanyi to talk about his journey through fitness and nutrition over the past 7 months. Greg came to us in August of last year wanting to try something different, after having no success with other fitness programs in the past, or finding one he was interested in enough to stick with. As a retired Firefighter now turned Fire Investigator, his real-life job demands are intense. He needed a fitness program that would help back that up and give him the strength and stamina he needed.
When his fitness program at CFF started eliciting results that were becoming very apparent in his everyday work-life, he wanted to accelerate the progress he had seen by embarking on his nutrition journey. Greg came to us with the, "I know what to eat," nutrition attitude, and that would quickly change once he saw the value in having a Coach help guide him through what he needed to be successful.
Fast forward a few months, and Greg's before/after photos are the bomb! He's lost over 3% body fat, gained 3lbs of muscle mass, and has lost almost 10lbs. This has translated into some awesome progress in the gym during his workouts, but more importantly, some very noticeable changes where his work is concerned - the most important thing.
Have a listen to Greg's journey with fitness and nutrition! His open-mindedness and approach is what helps him see the success he does, and hopefully this can help one of our listeners too!
If you have any questions, as always, reach out to us! Follow our socials and send us a message:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
This week Coach T is taking it lone-wolf style and we'll have a series of Member Interviews over the coming weeks! We'll start off speaking with our resident Phyisotherapist, Jannalee Edgar! "JL" as she's known, has been a CFF Member for many years, and has always been our go-to when our athletes needed to seek help outside of CFF!
We'll get to know JL a little bit better, and find out some tips on what to do if you've been experiencing those aches and pains before or after your workouts!
You can find JL's Physiotherapy page here: http://jannaleephysio.com
And as always, if you have questions, please don't hesitate to reach out to either JL or us! Follow our socials:
FB: Facebook.com/CrossFitFUNCTION
IG: @cffunction
Twitter: @GotFUNCTION
It's been awhile - so first off, we apologize for disappearing! But it doesn't matter, we're back now!
Our next big event coming up is The CrossFit Games Open, starting March 11th! Our seasoned vets will know all about what the Open is, but there's many listeners who don't, so we are here this week to talk about the Open, and what that's going to look like this year at CFF! With government restrictions, and a different format, there's many details to learn about! We also dive into Coach T's experience with the Open, and share some insight on that! Get hyped up, it's only a few weeks away!
As always, if you have any questions or feedback about our episodes, please feel free to send us a message! Make sure to follow our socials:
Facebook: Facebook.com/CrossFitFunction
Instagram: @cffunction
Twitter: @GotFunction
WE. ARE. BACK! It's been a little while since you last heard us on your commute/dog walk/house chores/etc., but we're back! And in fitting with the new year, we decided to look back on everything that 2020 gave to us, and all the positive things that came from it!
We encourage you to have a listen, and share with us some of your favorite top 10 moments from the past year, and maybe what you're looking forward to in 2021!
In today's episode, we visit the idea of extrinsic and intrinsic motivation, and how that differs for people. We talk about how the focus should actually be placed on consistency of the daily small things, to build confidence. And by building confidence, how you gain experience. Yet, as a society, we always cite the lack of experience as our reason for not doing something.
Motivation can look like different things to different people, but the main concept you should be focusing on is what consistency can do for you. Consistency is king. Always, always, always.
For context reference, please re-listen to Episode 7 and 8 for information regarding goal setting. These episodes were great and provide a ton of knowledge!
We might have missed last week's episode, but no fear, we are here with a new one for you! This week we tackle Navigating a Healthy Holiday! This was a hot topic that was brought up for discussion amongst our Facebook group of members and our Individual Nutrition Coaching clients, so we figured it was the perfect time with Christmas fast approaching!
We talk about the reasons why people get tripped up and regressing during the holidays, and we even throw six tips at you to attack this year's holidays differently!
We'll finish up the episode talking about our Eat Less Crap Nutrition Challenge - New Year's edition, and give you all the sweet details regarding that too! Registration is open for that, and you can lock that in here 👉🏼 https://bit.ly/EatLessCrapNutritionChallenge
It's a packed episode of all kinds of goodies! But not the holiday treat kind! 😂
On today's episode, we brought in Lana to talk to us about her Internship Program with CFF that she's been a part of for a few weeks now! She talks about her hours of shadowing, and what she has observed so far. Her perspective as a client and now transitioning to a Coach has opened her eyes to see the different layers that it takes to be a Coach at CFF, and the many layers that go into planning and preparing for a sixty-minute class. She shares those experiences with our listeners and talks about what she is most excited about as she nears teaching her first class.
As always, follow our socials:
Facebook: Facebook.com/CrossFitFUNCTION
Instagram: @cffunction
Twitter: @GotFUNCTION
We've all been there. Things are dragging on, you're not feeling the best, things aren't going your way. There's a million reasons, it seems, why you don't want to be doing this anymore. You think it's time to throw in the towel.
But is it?
Today we talk about what leads up to these feelings or thoughts, and whether they are reactionary things or if signs have been developing for longer periods of time. We talk about strategies you can implement to maybe reroute yourself, and still hang on to success. We'll discuss asking for help and why that might be so difficult, but yet so important. Accountability buddies and supportive people in your life, as well as routine.
This is something most of us have encountered over the years, in various aspects of our lives: the gym, our relationships, job situations, etc. Things get uncomfortable and our automatic gut reaction is to quit. Well, let's possibly change your thinking on that.
As always, follow our socials:
Facebook: Facebook.com/CrossFitFUNCTION
Instagram: @cffunction
Twitter: @GotFUNCTION
Today's episode is a special one. If you've been in our membership, you know our Cam well. He's the loud in-your-face guy that's yelling at you to pick up that bar, do one more rep, don't quit, keep going. He's memorable, and you won't forget your class with him.
But that same loud, boisterous dude is a guy dealing with some real dark demons brought on by his job. Cam has been an RCMP Member for the past 10 years, and in the last 5, has experienced some real tipping-point stress brought on by some brutal calls. What would make the rest of us turn away in a hurry, his job requires him to walk in headfirst and manage.
Cam shares a very vulnerable moment with us and talks about what brought him to his tipping point. We talk about what got him into CrossFit in the first place, and how those reasons have changed and brought him to this day. Cam uses CrossFit as a tool to manage his mental health. Like many of us, our workouts and the gym are a means to escape. The people help him manage his day-to-day and help him get through some of the hardest times.
Grab a coffee, take the dog for a walk, and listen up on our story with Cam. What starts out as a dark and bleak turn of events, becomes a story based on hope and perseverance. Utilizing the community of CrossFit FUNCTION, Cam has been able to restart back at work, and bring his path to recovery to a bright note.
We always say that when you finish a workout, you should go and help others finish too, for there will be a day when you are finishing last and will appreciate the help of others. This is no different. Cam is here to share his story and his recovery in hopes that someone who is listening can benefit and be inspired by his experience.
Follow our socials:
Facebook: Facebook.com/CrossFitFUNCTION
Instagram: @cffunction
Twitter: @GotFUNCTION
It's the weekend after the CrossFit Games, so naturally we're touching on the awesome weekend of competition, and all that we enjoyed! And as an added factor, we were able to tie it into today's topic: The Sickness-Wellness-Fitness Continuum. We'll introduce you to the concept of measurable factors that help us determine where we lay on this spectrum, and what it takes to improve those factors towards the "wellness" level. We get a little bit more science-y just like last week, so buckle in and enjoy the talk!
Complete your audit this week and let us know where you fall, and what action points you'll take to change that!
And as always, follow our socials:
Facebook: Facebook.com/CrossFitFUNCTION
Instagram: @cffunction
Twitter: @GotFUNCTION
We're a little late on posting the episode today, so quick apologies off the start for that one!
BUT, this episode is a great one! In typical Coach T fashion, she's up on her soapbox and will not disappoint!
Today we talk about the Theoretical Hierarchy of Development and how it pertains to the CrossFit methodology. We talk about the different elements that make up the pyramid, and why they are ordered the way they are. We'll touch on what this means for you as an individual at CFF, but also what it means for those on all ends of the fitness spectrum - elite athletes, or sedentary individuals. We also cover the two aspects it lacks, and where those important factors would fall.
This is a GREAT model that is a large part of the CrossFit methodology - and arguably, all great fitness programs. It's included in our program right from the very start when a prospective client enters our office, all the way to those that have been on their journey for many years with us.
Have a listen. Follow our listener challenge at the end, and share your results with us!
As always, give us a follow:
Facebook: Facebook.com/CrossFitFUNCTION
Instagram: @cffunction
Twitter: @GotFUNCTION
It's Thanksgiving, so that means it's time to talk about all the things we are thankful for! It's been quite the year, but there are MANY, and we wanted to take this time to acknowledge all those great things and people that CFF crosses paths with!
Our listener question this week is to share with us one thing you are grateful for, whether it's gym related or not. You know how to reach us, and we'd love to hear your list!
As always, follow our socials:
Facebook: Facebook.com/CrossFitFUNCTION
Twitter: @GotFUNCTION
Instagram: @cffunction
In this episode, we talk all about our Annual Plan and all the things you have to look forward to! We'll enlighten you on our planned skill classes, what the kids have in store for them, and some of the major events we plan around throughout the year. It's an exciting time and we are excited to help our members continue on their quest to improve themselves! With some focused time, effort, and coaching, we'll get you one percent closer to the things you want to achieve.
As always, make sure you follow us on our socials:
Facebook: Facebook.com/CrossFitFUNCTION
Instagram: @cffunction
Twitter: @GotFUNCTION
On today's episode, we dive into the extensive process it requires to be a Coach at CFF, right from the very beginning when you're seeking out your Level 1, right to what happens after you've been doing this for a couple thousand classes. We talk about our Internship Program, our Coach Development Sunday sessions, and our new staff evaluation process we have implemented.
Our quest is to give you the best product possible every time we step out on the floor, and we want you to know what all goes into the preparation for your 60 minute class. If you think it's simply reading a whiteboard, touching your Level 1 Manual on the day you wrote your exam and never again - you are wrong. We're here to bust those myths and show you what it takes to be a Coach at CFF.
As our vision states, we're here to change the lives of our members, and it starts with how we prepare ourselves. We don't take the trust you've put into us lightly.
We end this episode with a request from our listeners, so please share with us your perceptions and questions!
Follow us on our socials:
Facebook: Facebook.com/CrossFitFUNCTION
Instagram: @cffunction
Twitter: @GotFUNCTION
Thanks for listening! We're almost at 3000 listens, that's incredible!
It starts with that moment you might be finishing the workout last. And then it turns into you helping someone else finish. From there, it becomes checking in on your buddy why they missed the class. Next thing you know, you're feeling some serious FOMO on the days you don't come, so you grab an Unlimited Membership just to be there more. You're throwing Bright Spots into the Facebook group. You're ditching old friends for these new friends. You're sticking up for yourself in a tough work environment. You write a book.
You're doing all these hard and challenging things, that you didn't know actually stemmed from that one impactful workout where you experienced these really cool things happening with these really cool people around you.
And now all of a sudden, the reasons why you might have started, are no longer the reasons why you're here.
You're now a part of Something Bigger.
Have a listen, do the actionary steps at the end, and let us know what you come up with.
Today we're talking with Coach Chad and Coach Gayla! We learn about why they started CrossFit and how their story is pretty similar to most of our listeners. We talk about why they began coaching and what their hardships have been along the way. Coach Gayla also springs a surprise on us at the end, so listen through to find out the news!
As always, please share your memories and feedback with us on our socials! We love hearing from you!
Facebook: Facebook.com/CrossFitFUNCTION
Instagram: @cffunction
Twitter: @GotFUNCTION
We're sorry we missed last week's episode, but we've returned this week with an episode all about fad diets! We'll talk about why we're actually not opposed to them, all the good things they actually can do for a person, and what happens when you're done with them. If you've ever taken up a fad diet, this one's for you!
As always, give our socials a follow and share your fad diet stories with us!
Facebook: Facebook.com/CrossFitFUNCTION
Twitter: @GotFUNCTION
Instagram: @cffunction
And don't forget to leave a review below!
On today's episode, we officially launch our CFF Ambassador Program! We've invited seven of our Ambassadors to join us on today's podcast - Dana, Staci, Michelle, Javan, Julie (The OG from Episode 10!), and Sherrie! They join us for great conversation about what our Ambassador Program entails, why it's important to our program, and what it means for our new members. We also touch on experiences they had with other members when they first joined, and they offer up some advice to new members and potential clients looking to join the gym.
Our Ambassadors exhibit the Cores & Values that CFF operates on, and we are more than proud to recognize the efforts that these particular individuals put out each and every time they step into class. They are our go-to contact points for our new members who need a little extra help understanding things like what the workout means, where some equipment might be, or when they're just generally too nervous to ask a question to the coach. Because of their experience, they bring a lot to the table that the Coach/Client relationship cannot offer.
But these individuals are just a few we have chosen to recognize and use as our designated contact point. This does not take away from all of the efforts the rest of our members portray in our classes. We appreciate each and every one of you, there is no doubt about that!
We are now 20 episodes deep, and we thank you for listening and making this a huge success for us!
Have you ever hit that cancel button because you didn't feel like coming? Have you ever been injured and didn't want to burden the coach asking for modifications? Or what about if a workout came up and you couldn't do something on the list, so you cherry-picked the workout? We've all been there. We've all done it. Today we're debunking all those myths, and giving you all the reasons why you should be here anyways.
Follow our socials:
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Twitter: @GotFUNCTION
Today we dive into the difference between "RX" and "Scaled" when it comes to your workout results, and why we have taken the directional change with our programming that we did. We initially started this transition in February, and never got a chance to do a rebuttal on why we made these changes. Now that the gym is open again, we've got all the information you need, and then some, to help you better understand what goes on behind the scenes when it comes to our programming, and why we are here to help you.
As Coach T always says, "Just because you can, doesn't mean you should."
And a bonus challenge at the end of the podcast!
As always, follow us on our socials:
Facebook: Facebook.com/CrossFitFUNCTION
Instagram: @cffunction
Twitter: @GotFUNCTION
In this episode, we throw away the topic plan and we approach it as a free-for-all. We cover everything from torn hands, to the humidity, to outside perspectives of what the group classes are actually like. Oh, and matching shirts.
There's also a challenge to our listeners at the end, including some goodies.
As always, make sure you follow our socials!
Facebook: Facebook.com/CrossFitFUNCTION
Instagram: @cffunction
Twitter: @GotFUNCTION
In today's episode, we talk all about our newly launching Ambassador Program.
When you were new in the gym, do you have that one memory that stands out from someone helping you along during your first group class? They might have shown you where the equipment was, explained the workout in a language you understand, and generally kept you under their wing during the hour?
This is an idea we have talked extensively about over the years, and there has never been a better time than now to bring some individuals on board to recognize as CFF Ambassadors. These people represent the CFF Core Values, have great character, and are truly exemplary of what the CFF community is all about. These people continually display efforts that help involve new members to the gym, or give guidance to anyone around them whenever it is needed.
When you're done listening, share with us a story about when you first began. Was there someone that sticks out in your mind? Let us know what they did to give you a great experience as you were making your way through this new fitness journey of yours.
Follow us or reach out to us on our socials anytime:
Facebook: Facebook.com/CrossFitFUNCTION
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Twitter: @GotFUNCTION
And don't forget to leave us a review!
We know, we know - we failed to release an episode last week (with good reason!), and we were completely blown away by all the responses we received about our missing episode! So we're back! We're using your lessons on accountability to guide our 15th episode today because that's what you showed us! Accountability is immensely important, and there are many different ways that we can be held accountable. We talk about what that looks like in regards to fitness and nutrition. We'll also introduce you to our InBody machine and what that means for accountability!
For our listener feedback this week, share with us an experience of another member helping hold you accountable, or a story about someone on the outside (a family member, a friend) that has been supportive and helped you positively move towards your goals. Send us a message on our socials, send us an email, or catch us in class and let us know!
And if you've enjoyed listening to our podcast, leave us a review on iTunes!
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Twitter: @GotFUNCTION
In today's episode, we're talking about our new - but not new - No Sweat Intro. We're going to tell you why we chose to change things to this route, what it all entails, what the purpose of it is, and how this all formulates the best plan forward when you first step into the gym.
But hey, if you're not a new member listener, we'll also talk to you about our Member Goal Review Sessions, so that we can help you too, continue your progress moving forward.
It's a great episode that continues to show our commitment to our members as we root ourselves within the Yorkton community.
As always, if you have questions/comments/classic jokes of the day, send us a message on one of our socials, or email us!
Facebook: CrossFit FUNCTION
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Twitter: @GotFUNCTION
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Today's episode is all about what defines CFF at its core. We're going to talk about our Vision, our Mission, and our Core Values. Why we do the things we do, who we want beside us and along for the ride, and what we fall back on when the tough decisions need to be made. These three things are fundamental to any business, it doesn't matter what industry. And these three things usually evolve over the years as a business grows. They most definitely have for us, and with the recent quarantine period, it gave us a chance to rewrite and continue to forge the foundation by which CFF grows. The best part about it all? As we dug deeper to build these principles, we realized our community already operates by them without us ever having to tell them. And that's surely something we are incredibly proud of. You all rock.
As always, if you have feedback for us, send us a DM, email, message us through our socials, or if you know us well enough, text us!
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Twitter: @GotFUNCTION
We have now re-opened after the Covid-19 lockout, and we felt it was fitting that we reflected on what this past week had brought! We talk briefly about CrossFit HQ's mess this past week and our stance with that. We talk about what 81 days away from the gym did for the tightness of our community. We discussed how our members approached their first week back, and all that came with that as a result.
It was a surreal week filled with smiles, laughter, PR's, and sweat. Thank you to everyone who joined us this past week! We wouldn't have wanted it to go any differently. It was absolutely perfect, all because of our members.
If you had one moment stand out this week for you, please share it with us. Send us a message on our socials, email, or text. We would love to hear what stuck out for you among all the excitement that filled the air!
And lastly, if you're enjoying listening to our podcast, hit that review button below and leave us a review!
We've talked about barriers before, but today we're going to dissect when your family becomes your barrier to your nutrition, and how to manage that. We'll talk about whether you have an unsupportive or an uninvolved partner, or perhaps if your kids are your stumbling point. As always, we dive into the why's and the deeper meaning to things, and we'll leave you with some strategies on how to maneuver your way through this. Just like we said before in previous episodes, don't let fear be the reason why you don't do something! This is no different.
If you have experienced some of the situations we speak about, or maybe your experience is entirely different but still fits into this category, we want to hear about it! Reach out to us on our social media channels, and let us know!
Facebook: facebook.com/CrossFitFunction
Instagram: @cffunction
Twitter: @GotFUNCTION
Thanks for listening!
You may know her as the "CFF OG" or have heard her been wrongfully called the "Oldest Member"! Julie is in fact CFF's longest standing member and today Taryn and Whitney sit down and catch up with her. Coming up on her 10 year anniversary, Julie shares how she started at CFF, what has kept her coming back year after year and how she has been able to get her family involved. A staple in the 6:30pm class, Julie is also a consistent participant in our nutrition challenges, and this year her school was involved in our #JuniorAcademy School Program. It is safe to say that Julie does an excellent job of representing the yellow and black and wears the CFF OG title with pride!
Taryn and Whitney sit down (virtually) with CFF member Dana Kyle in what they thought was episode 10! Dana talks about what brought her through the doors of CrossFit FUNCTION, what changes she has seen in herself since starting CrossFit back in January, and what advice she would give to someone thinking about joining. She also answers some of our not so rapid-fire questions!
Yep, we're talking more on goals today! If you listened to Episode 7, you would've heard the introduction on goals, and a little bit of chit chat all about them! But today we're taking a more detailed vision on it and we're giving you the "How-To's," and a few tips and tricks on when things get overwhelming and frustrating, or you if you are facing deadlines. We're even going to guide you through the goal-setting process by giving you a real-life example, and we'll talk about if you are one of those people who don't have a goal, to begin with! Another great episode that is full of tons of wisdom!
As always, if you enjoy listening to our episodes, or have some feedback for us, shoot us an email (info@crossfitfunction.com), or a DM on any of our socials!
Facebook > CrossFit FUNCTION
Instagram > @cffunction
Twitter > @GotFUNCTION
In this episode, we dive into goal setting, what our big scary goals are, and all the great stuff that happens in between. This one's a deep one, so grab a coffee and settle in. After you've listened to this episode, we truly would love to hear your goals, or why you don't have any goals. Hit us up with an email/message on our socials/text and let's have a little conversation. We love to geek out over this stuff!
Visit our socials:
Facebook.com/CrossFitFUNCTION
Instagram: @cffunction
Twitter: @GotFUNCTION
In this episode, we interview Coach T and learn about the long competitive career she had. You may be a long-time member of the gym and have been through it all alongside her, or maybe you're new to the gym and have no idea. Follow along and maybe you'll learn a thing or two!
If you have any feedback on our episodes, have questions you want us to chat about, or just want to tell us you're loving the episodes -- reach out to us! Send us an email - info@crossfitfunction.com - or a message on any of our Socials:
Facebook: CrossFit Function
Instagram: @cffunction
Twitter: @GotFUNCTION
In today's episode, we talk about what progress looks like with our nutrition - whether you're just starting out, or you've been at it for a couple of years. Sometimes progress stalls, and we'll cover why, and how to get past that.
If you have any feedback on our episodes, have questions you want us to chat about, or just want to tell us you're loving the episodes -- reach out to us! Send us an email - info@crossfitfunction.com - or a message on any of our Socials:
Facebook: CrossFit Function
Instagram: @cffunction
Twitter: @GotFUNCTION
In today's episode, we talk about what progress looks like in the gym - whether you're just starting out, or you've been at it for a couple of years. Sometimes progress stalls, and we'll cover why, and how to get past that.
If you have any feedback on our episodes, have questions you want us to chat about, or just want to tell us you're loving the episodes -- reach out to us! Send us an email - info@crossfitfunction.com - or a message on any of our Socials:
Facebook: CrossFit Function
Instagram: @cffunction
Twitter: @GotFUNCTION
We talk all things about becoming a coach - what the education process looks like, how we apply those things in our daily classes, and how we continue to develop ourselves to separate our program from the rest.
What sorts of things prevent people from starting CrossFit? What sorts of things cause problems once you're involved in CrossFit? And what are some ways we can go about shutting those reasons down?
CFF presents One Percent Better - a podcast about CrossFit, nutrition, coaching, mindset, and community. Join us as we embark in casual conversation, to shed light on what life is like within these black and yellow walls. With episodes coming at you every Monday, you can follow along with Coach Whitney and Taryn as we talk shop about all things CFF.