Pittsburgh Crossfit | Industrial Athletics: Recent Episodes
Pittsburgh Crossfit | Industrial Athletics
Mike’s story is one of quiet perseverance through terrain that has been anything but easy. After years of showing up at IA through different seasons, different coaches, and plenty of life changes, the gym has become more than just a place to train — it has become a steady place to return to. Over the past year, Mike has faced grief, loss, surgery, setbacks, and the kind of emotional weight that would make anyone want to stop moving forward. But through it all, he has continued to show up, often with a smile, ready to do the work in whatever form that day allows. In this post, Mike shares how fitness, coaching, and community have helped him navigate hardship, rebuild confidence, and keep his rover moving across uncertain terrain.
The Gym Is Not What I Thought It Would Be. It’s Better.Standard orbit. A triumphant brass march fades into mysterious bell tones and woodwind curly cues. We pan down from the stars, through a golden sky, and onto the rusty, crusty, dusty surface of the Red Planet. A rover tilts its camera eyes forward with determination and prepares to drive across the unforgiving Martian landscape. Its axle is the barbell. Its wheels are the plates. How much science can we load onboard and lug across this alien desert? Is our robot strong enough to survive razor sharp rocks, chaotic dust storms, and extreme cold to reach the mountain on the horizon?
The Fitness FrontierWhen I started CrossFit, I felt like NASA’s first Mars rover Sojourner: small and sheepish but motivated to explore a new world. Then came Spirit: a community of coaches and friends who helped me endure and stick with it longer than I ever expected. Now I’m somewhere between Opportunity and Curiosity, adding more plates to the bar and imagining how much farther I might go. As a science educator, I love to imagine the sheer grit of the Mars rovers and challenge myself to keep going while adding more plates–bigger rover wheels–to the barbell. If they can handle years on Mars, surely, I can power through the next set of deadlifts for a few minutes.
Across Rugged TerrainThe past few months have been a lot of rugged terrain. I cared for my stepdad for a year, from his first heart attack until his death. CrossFit gave me the physical outlet and the mental fortitude to keep going through a year of living in crisis mode. In the weeks after my stepdad died, I also lost my biological dad. I lost my cat- my sweet little sidekick. I had emergency surgery, followed by a foot problem that put me in a boot and on crutches. I also revisited an old landing site where I spent many years, and the grief for a particular future I had imagined there. Every time I thought my rover was finally moving forward again, something else seemed to get in its way: a razor-sharp rock, a swirling dust storm, another brutally cold Martian night that drains my battery to zero.
As Deep Space Nine’s Captain Sisko learned about grief— “it’s not linear.” Tracing a grief spiral with my rover, I’ve had to pause workouts more than I’d like—but it’s important to me that I keep coming back. Picking up lighter weights after time away is like picking up my clarinet again–It might sound like a duck at first, but if I keep at it, that sweet jazz tone will return.
The Spirit of IAThe coaches at IA have helped me keep my sense of purpose. I’ve spent much of my life teaching, so I recognize what it looks like when someone genuinely cares about helping another person grow. Each morning that starts with Coach Kaela patiently correcting my form, besting my knowledge of deep cut Friends references, and challenging me to do more than I think I can, is a morning that I leave knowing I can handle whatever the day will bring.
Be Curious, Not Judgmental CrossFit has helped me manage grief this year, but I originally joined for another reason—to overcome shame. Before I went to the gym, I thought it was the place where you went to erase yourself and become someone more acceptable. Growing up, I was the “picked last in gym” kid. I heard messages that I was unathletic, disappointing, and therefore responsible for others’ addictions; that there was something fundamentally garbage about me. So, in my 20’s and 30’s I chased the approval of people who made me feel like I wasn’t quite one of the guys. I thought strength might finally earn that belonging; it was never enough.
But that’s not what I found at IA. I found a community where fitness isn’t something you have to earn permission to participate in. You show up, sweat together, struggle together, laugh together, and sometimes discover that you are capable of more than you thought.
That’s where I think about the rovers.
Sojourner reminds me that starting over is worth it. Spirit reminds me that exploring fitness is better with a community. Opportunity reminds me that joy and possibility can still be there for the taking. Curiosity reminds me to approach myself without judgment. As Ted Lasso says, “Be curious, not judgmental.” Instead of asking, “What’s wrong with me?” I can ask, “What can I learn from this?” And Perseverance reminds me that life isn’t linear.
Dare Mighty ThingsI’ve also learned that I don’t come to the gym anymore to prove something to somebody else. I come because I genuinely love it. Deadlifting on Mars. Box jumps where I can pretend I’m Spider-Man leaping between skyscrapers. Fist bumps during partner workouts. Someday I’ll bike up Olympus Mons, the mighty mountain on Mars. No, strike that. Not the bike. Never the damn bike.
There was no grand transformation. I just keep showing up. Eventually, showing up became a habit. Then it became something I missed when I couldn’t do it.
When the Perseverance rover landed on Mars, the parachute contained the message “Dare Mighty Things” hidden in binary code as an orange-and-white fabric patchwork. Being part of IA means I have a parachute—the coaches, the community—to help me stick the landing.
I still struggle with the old mental software sometimes. The code we get installed when we’re young can be stubborn. But IA has become my laboratory for writing a better code.
I don’t know what the next stretch of terrain will look like. There are probably plenty of cliffs, craters, and unexpected obstacles ahead.
Bring them on. The rover is still moving. The gym is not what I thought it would be. It’s better.
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Amanda Pasquale’s story is one of return, resilience, and the kind of quiet drive that makes a community stronger. As our June Committed Club Honoree, she embodies what it looks like to come back with purpose. After a brief hiatus, Amanda didn’t just rejoin the rhythm of the gym—she stepped back in as if she’d never left, stacking PRs and showing up with the same steady determination she’s always been known for. Most evenings you’ll find her in the 5:30 p.m. class, often mixing in HYROX on Wednesdays, balancing her love for weightlifting with a willingness to take on any challenge that pushes her forward. Her consistency, versatility, and grounded work ethic make her a standout presence, and celebrating her dedication feels like the perfect way to kick off this month’s story.
Why is fitness important to you?
Fitness is important to me because it helps me look and feel my best, while also supporting my long-term health and longevity. It also feels great to be back in a class environment. I swam from a young age through college, so CrossFit brings back that team aspect of training and camaraderie, while still being an individual sport. That’s something I really missed.
What motivates you on the days you don’t feel like working out?
Honestly, one of the biggest motivators is knowing the rest of the class will ask where I’ve been if I miss. It also helps to remind myself that I’ll feel better once I go and get it done.
How do you stay consistent during busy and stressful times?
I try to make our normal evening class a non-negotiable part of the day and schedule everything else around it as best I can.
What is the biggest obstacle you face in staying committed?
If I take too much time off, I can definitely fall into a lazy streak, and that makes it harder to get back into a routine. For me, consistency is key—once I’m in the habit, it’s much easier to stay committed.
How do you balance fitness with the rest of the things in your life (work, family, friends, etc.)?
It actually balances pretty well because I’m able to get my workout in right after work. That makes it easier to plan everything else around the gym in the evenings or on weekends.
What role does mental health play in your physical journey?
Mental health isn’t the main driver of my fitness journey, but it definitely plays a role. My biggest focus is overall health and staying strong, but I do notice that I feel less anxious and more settled when I’m working out consistently.
What role does diet and nutrition play in your fitness commitment?
Nutrition plays a huge role. I know how to track, log macros, and structure my diet well—it’s the consistency with sticking to it that can be the hardest part. This time around, focusing on high protein and whole foods has made a big difference, especially in how strong I feel during training.
What advice would you give to someone struggling to stay committed to their fitness goals?
Take it day by day. The hardest part is usually just getting yourself through the door. Even if it’s not your best workout, you’ll almost always feel better for having shown up and moved your body.
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Suicide remains a serious public health issue in the United States. In 2024, suicide was the 10th leading cause of death, with 48,824 Americans dying by suicide and an estimated 2.2 million suicide attempts. The national suicide rate was 13.7 per 100,000 people. While the 2024 numbers show a slight improvement from 2023, the rate remains significantly higher than it was in 2000. These statistics are difficult to read, but they also remind us why awareness, prevention, and community support matter. Prevention is key and this is the mission of the American Foundation for Suicide Prevention.
What is AFSP?The American Foundation for Suicide Prevention (AFSP) was established in 1987 and is a voluntary health organization dedicated to saving lives and bringing hope to those affected by suicide. AFSP gives people across the country a community empowered by research, education, advocacy, and support. Its work focuses on four core strategies: funding scientific research, educating the public, advocating for public policies, and supporting survivors of suicide loss and others affected by suicide. They are headquartered in New York City with a policy office in Washington DC and local chapters in all 50 states, DC, and Puerto Rico.
How AFSP StartedAFSP began when a small group of families who had lost loved ones to suicide joined with scientists to create a national organization focused on suicide research and education. During this period, the suicide of young men tripled and doubled for young woman. At the time, there was no national nonprofit dedicated to understanding and preventing suicide through research, education, and advocacy. The founders were especially concerned by the rise in youth suicide over the previous decades and they wanted to create a lasting source of support for prevention efforts.
The Impact of AFSP’s WorkSince its founding, AFSP has connected tens of thousands of people who have lost someone to suicide and reached many more individuals at risk, as well as the people who love and care for them. The organization has helped advance suicide prevention research, educated communities and the media about responsible ways to discuss suicide, and supported advocacy efforts that make crisis resources easier to access. AFSP also played an important role in supporting the creation of the 988 Suicide & Crisis Lifeline, helping make it easier for people in crisis to reach potentially life-saving support.
Merging with The JED FoundationEarlier this year, AFSP announced its intent to merge with The Jed Foundation (JED), an organization founded in 2000 by two parents who lost their son to suicide. The JED Foundation, named for their son, is the nation’s largest organization dedicated to young adult mental health. JED focuses on protecting emotional health and preventing suicide among teens and young adults by strengthening the schools, campuses, and communities where they live, learn, and grow. Together, AFSP and JED aim to expand suicide prevention efforts across the lifespan and bring more hope, resources, and support to those affected by suicide loss or risk.
How We Can Help as a CommunityAs a gym community, we know the power of showing up, for ourselves and for one another. Mental health is part of overall health, and conversations about suicide prevention help reduce stigma and make it easier for someone to ask for help. By supporting AFSP, raising awareness, and checking in on the people around us, we can be part of a larger movement to save lives and bring hope. If you or someone you know is in crisis, please call or text 988 for immediate support.
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Alex’s story is one of unexpected strength found in an unexpected place. When a sudden career upheaval left her navigating one of the hardest years of her life, she didn’t just need a workout — she needed something steady to hold on to. What started as a simple introductory session at IA became a lifeline: a space where movement offered clarity, small wins built confidence, and community made a new city feel a little less lonely. In this post, Alex shares how showing up to the gym helped her rebuild not just her physical endurance, but her sense of purpose, connection, and resilience during a year that tested her in every way.
The Spiral I Didn’t See ComingWhen I look back on 2025, it’s clear to me that I spent most of the year in a mental health downward spiral. I had been in Pittsburgh for about nine months when, at the end of January, the federal agency I had worked with for 15 years was dismantled and I was laid off. Soon after, my self-worth and sense of purpose took a nosedive.
From Casual to Confronting ChangeBefore 2025, I was a casual gym-goer who rarely had (or made) the time to work out consistently. I knew going to the gym had significant benefits, but for most of my life it was something I did when I had time or wanted to try a new fad workout (shout out to Zumba and hula hoop fitness classes). While those were fun ways to move my body, I never really saw them as lasting parts of my health routine.
That all changed when I suddenly had nothing but free time. I spent most of it mourning the life I knew and agonizing over how to manage a career (and honestly, life) pivot in my 40s. I was in a city where I knew almost nobody, trying to figure out how to translate a skill set I’d spent 15 years building into something that made sense outside the world I knew.
When Intimidation Turned Into OpportunityThankfully, I’d somehow had the foresight to sign up for an introductory session at IA with Jenn M. at the end of November 2024. Maybe I thought it would just be another workout to try? I didn’t know it at the time, but IA would become a silver lining during one of the hardest periods of my life.
I’ll be honest: CrossFit was not something I ever imagined myself doing. I was intimidated and assumed it was for people who worked out every day and could bench press more than I ever will in my lifetime. I really didn’t think CrossFit or IA was for “someone like me.” But nothing like a personal crisis to convince you to try something new
Small Goals, Big ImpactWorking my way through IA Fundamentals gave me something productive to focus on when I desperately needed it. Every class meant 45 minutes to set (and achieve) small goals like learning how to lift with a barbell or rowing 250 meters without collapsing. Sometimes the best I could do was just show up. Each session gave me a much-needed break from resumes, cover letters, and unsuccessful job applications in a brutal job market. Most days I didn’t want to get out of bed. Some days, I only got out of bed to go to IA.
Finding My Place Through ProgressLittle by little, though, I got stronger, I built my endurance, and I found community.
Throughout 2025, I kept pushing myself outside my comfort zone. I became a regular in classes, participated in the IA Open competition, and completed Murph on Memorial Day. The gym became a place where I celebrated good days and worked through the disappointments. I also surprised myself by becoming someone who could finish a CrossFit class (albeit scaled, but still!)
More Than Just A WorkoutBy the end of 2025, I was in a much better place than where I’d started, and for that I’ll always be grateful. Looking back now, I realize just how much IA and working out helped tether me during a time when I needed something to hold on to.
Somewhere along the way, I became a consistent gym-goer who genuinely enjoys it. Workouts have become a critical part of my mental health arsenal, and the evening Hyrox classes are a regular part of my week. I signed up for IA thinking I was just trying another workout. What I got was so much more at a time when I needed it most.
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Dave LeFebvre has a way of making his presence felt in all the best ways. He’s one of those members who seems to bend time in his favor, showing up in the morning, mid‑day, or evening depending on where work travel takes him, yet never losing his rhythm. Multiple classes each week, bi‑weekly one‑on‑one sessions, and a personality that brightens every room he walks into make Dave a standout in our community. He’s the guy who’s always ready for a chat, a laugh, or a quick joke with the coaches, bringing a little extra energy to every class.
Why is fitness important to you?
Fitness is important to me for positive physical and mental health
What motivates you on the days you don’t feel like working out?
Thinking about how great I feel post workout
How do you stay consistent during busy and stressful times?
Prioritize workouts to as they offer stress release
What is your biggest obstacle you face in staying committed?
I travel often for work so I try to fit workouts in with my schedule
How do you balance fitness with the rest of the things in your life (work, family, friends, etc)?
Fitness is priority for me that I balance . It changes my over all well being that brings positive outcomes in all areas.
What role does mental health play in your physical journey?
My mental health thrives as a result of my physical journey. They go hand in hand
What role does diet and nutrition play in your fitness commitment?
Diet and nutrition play a crucial role in my fitness commitment. I try to eat proteins and veggies along with regular workouts. However an occasional treat!
What advice would you give to someone struggling to stay committed to their fitness goals?
Push yourself ,once you get into a groove and committed you won’t feel the struggle. The overall positive gain drives you.
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Many pet owners have seen how excited their pets become when they return home, especially dogs. In some cases, this reaction can become extreme: a pet may spend the entire time alone crying, pacing, or destroying things in the house. Being separated from their owner can cause such strong discomfort and anxiety that the pet begins to act out. However, separation anxiety is not limited to animals. Children can experience it as well.
What is Separation Anxiety Disorder?Separation anxiety is a common phase for infants and toddlers. During this stage, children may become anxious or distressed when they are separated from their parents or primary caregivers, such as when they are dropped off at daycare for the first time. Typically, this improves by the age of two or three. In some cases, however, the anxiety continues and develops into separation anxiety disorder, which can often be identified around preschool age. When a child’s anxiety seems more intense than that of other children the same age or lasts for an unusually long time, the child may be experiencing separation anxiety disorder.
How is this diagnosed?To be diagnosed with separation anxiety disorder, a person’s symptoms must be more severe than what is expected for their developmental age and must cause significant distress or interfere with daily activities. Common signs include clinginess or tantrums related to separation that last longer than expected for children of the same age. Another symptom is constant and intense worry about losing a parent or caregiver because of illness, death, or disaster. A child may also refuse to leave home or may avoid being alone or being somewhere without a parent. Although many symptoms are emotional or behavioral, physical symptoms such as headaches and stomachaches may also occur.
Where does Separation Anxiety come from?Separation anxiety disorder can be triggered by life stress that leads to separation from a loved one, such as parental divorce, changing schools, moving to a new location, or the death of someone close. The disorder often begins in childhood, but it may continue through the teenage years and sometimes into adulthood. The risk of developing separation anxiety disorder increases when there is a family history of anxiety disorders. Experiencing a disaster or another traumatic life event may also increase the risk. Separation anxiety disorder can cause major distress and create problems with functioning at home, in social situations, at school, or at work.
Can anxiety attacks be prevented?There is no perfect prevention plan for separation anxiety disorder, but certain steps may help. Seeking professional advice as early as possible can lead to an earlier diagnosis, which may lessen symptoms and help prevent the condition from becoming worse. Finding evidence-based treatment and support is also important because it can help children develop healthy coping skills.
What is the treatment?Treatment for separation anxiety disorder often begins with psychotherapy, most commonly cognitive behavioral therapy (CBT). One part of treatment may include exposure therapy, which helps a person learn how to face and manage fears related to separation and uncertainty. Medication may sometimes be combined with CBT if anxiety symptoms are severe or if therapy alone is not showing enough progress. Selective serotonin reuptake inhibitors (SSRIs) are often used in these cases.
Why Recognition MattersSometimes being alone can be enjoyable, but humans are social beings who need connection with others, especially with the people who make them feel safe and comfortable. Missing someone and wanting to be near them is normal. However, it becomes more serious when separation from an important person causes intense anxiety and distress. Separation anxiety disorder is important to recognize and should be taken as seriously as other mental health conditions.
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As Ron celebrates his 60th birthday, he’s reflecting on more than just fitness milestones. In this deeply personal post, he shares the life experiences that shaped him, from trauma and loss to healing, strength, and connection, and how finding Industrial Athletics became part of that transformation. His story is a powerful reminder that fitness can be about so much more than workouts; it can also be about finding community, resilience, and a true sense of belonging.
The Crossroads of Trauma and DisconnectionI know that writing a post for a CrossFit gym should focus on fitness, nutrition, and goals. However, I wanted to share something deeper and more vulnerable—how finding CrossFit has aligned with what has become my life’s purpose: transforming meaningful connections into places of belonging.
CONNECTION IS MY JAMWhen people talk about connection, their stories often begin with disconnection. For me, understanding why connection matters so deeply meant first understanding how disconnection shaped my journey. My disconnection was rooted in trauma—experiences that taught me early on that safety and belonging were fragile.
The trauma I’ve experienced and now manage came from three profound losses:
- Relinquishment at birth and subsequent adoption
- Childhood sexual abuse
- The loss of many friends during the AIDS crisis of the late 1980s and early 1990s
RelinquishmentWhen most babies are born, their first experience is skin-to-skin connection with their mother—instant bonding and safety. That wasn’t my story. I was born and handed to a nurse, never to see, touch, or hear from my birth mother again. Three days later, I was handed to strangers.
My birth was a transaction—one meant to bring joy to a family grieving infertility and to give me a “better life”. But the cost of that better life was profound: disconnection from my natural origins and sealed records that would remain closed forever. For me, this disconnection has been deeply challenging to carry.
As an infant, I had no choice in this. Yes, I had a loving childhood and wonderful adoptive parents, but no matter how inclusive my family was, I never quite felt connected to them. Being relinquished left me living in constant fear that anyone or anything could change or disappear without warning. Too young to understand this consciously, I adapted by changing myself—by prioritizing others’ comfort over my own needs. Choosing myself never felt like an option.
This vulnerability made me an easy target for what would become my second profound trauma.
Childhood Sexual AbuseThere’s a chapter of my life I’ve struggled to acknowledge, but in the spirit of understanding how trauma creates disconnection, I’m sharing it now.
I won’t discuss the details, but this abuse created a new kind of disconnection—from my own body. I hated being touched for years. Looking back, this is when I turned to food as a coping mechanism, this gradually led to weight struggles into adulthood. On top of this, I was wrestling with my own sexual orientation, something that weighed heavily on me as a pre-teen and teenager. I suffered in silence for many years before eventually finding support and a path forward.
Loss From the AIDS CrisisAs I began to reclaim my life and agency, I moved from Southern California to San Francisco. For the first time, I was living authentically and building genuine friendships and communities. But this was the early 1990s—the height of the AIDS crisis—and a new battle with disconnection was unfolding.
The communities I was building were devastated by this disease. That frightened adoptee inside me—the one who learned that people could be taken away—was being reaffirmed in the most painful way. But those of us who remained found strength in each other. We fought through protests. We served through fundraising and caregiving. New communities formed from shared grief and love. These experiences shaped how I would approach life and connection moving forward.
Why This Matters: Mental FitnessYou might wonder what this has to do with fitness. Everything—because this is about mental fitness. Consider these facts relating to my experiences:
- Adoptees are 4 times more likely to attempt suicide than non-adopted children
- 53.3% of male survivors of childhood sexual abuse experience suicidal ideation
Surviving the AIDS crisis, I felt a deep responsibility to live fully. I began searching for my birth family—seeking the connections that would help me understand myself. In 2014, I found them. Remarkably, my birth mother had remained in her hometown of Meadville, Pennsylvania—the same region where I’d eventually settled after moving from California. Connection, it seemed, had its own geography. I believe that we all do have a connection to our land.
Cue Industrial AthleticsDuring COVID, I walked off over 70 pounds. In May 2021, at 55 years old, I decided I needed to build strength. I’d heard of CrossFit but assumed it was for younger, elite athletes. Matt convinced me otherwise. Despite friends warning me that CrossFit was dangerous and I’d get injured, I joined anyway. I’m happy to say they were wrong. The only injuries I’ve sustain in the past five years is from an automobile accident.
By the time you read this, I’ll have celebrated my 60th birthday. I’m still at IA doing my CrossFit thing. Thriving! But more importantly, I’m here because I’ve found a sense of belonging in a community I never imagined experiencing at this stage of my life. I feel physically and mentally healthier than ever before.
When I walk into the gym, I’m surrounded by people who make me feel joyful, even at 6:00am. In those moments, I feel like I’m in my 30s, not 60—though the workout quickly reminds me of reality. Life has a funny way of doing that.
A Love LetterThis post is ultimately a love letter to myself—for facing the challenges life has placed before me. I’m living proof that connection doesn’t just help us survive; it helps us thrive.
And it’s also a love letter to all of you who have created a place of belonging and meaningful connection for me. You are a part of my transformation, and, in doing so, have become an incredible community.
Thank you for seeing me. Thank you for letting me belong.
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Patrick Heins didn’t just join our gym—he arrived and immediately became part of the story we’re writing together. Our April Committed Club Honoree moved here from Tucson only a couple months ago, but you’d never guess it from the way he slid right into the 6:15 crew, struck up conversations like he’d known everyone for years, and even brought his wife along for the ride. Patrick shows up with intention, curiosity, and consistency—using every workout to learn a little more about Pittsburgh and a little more about himself. His journey is a reminder of how quickly someone can weave themselves into the fabric of this community when they show up with heart and purpose.
Why is fitness important to you?
My approach to fitness has always been mostly based in practicality. I don’t necessarily enjoy waking up at 5 am so I can start the day sweating it out in the gym (although I understand some do), but rather I value my long term mental and physical health. It’s important to me to maintain those so that as I get older I can continue to pursue other activities I find enjoyable without worrying about whether my body is up to the task.
What motivates you on the days you don’t feel like working out?
I’m pretty effective at guilting myself into doing things, especially something where I’m paying to be there.
Mostly it’s habitual for me though, I’ve built working out into my routine in such a way that I start to feel off when I don’t go for extended periods.
Also it helps to have a partner who is very supportive and active herself.
How do you stay consistent during busy and stressful times?
For me, “busy and stressful times” usually correlates with work or the hustle and bustle of the holidays; and during those hectic times it’s easy to put exercise on the back-burner like it’s a bit of a chore and just another thing that needs doing. But, I’ve also found through experience that during all of the stress, going to the gym and exerting myself helps calm my nerves a bit and settle my mind. So I’ve learned to prioritize it, and to continue going because those are the times I when actually needed it most.
Also, that feeling when you get back after an extended time off where you suddenly can’t catch your breath and the weights feel heavier than they did before SUCKS. So I try to avoid that if I can.
What is your biggest obstacle you face in staying committed?
Laziness and general apathy. It’s no surprise to most of us that staying in bed in the morning can be very enticing. However, that’s why I like to make going to workout as convenient as possible for myself so it lowers the height of that hurdle a little to get out the door. Which is why I like this style of gym; I don’t need to plan a workout, I don’t need to go very far, and I don’t need to bring much. Makes getting out of bed a lot easier when all I have to do is show up.
How do you balance fitness with the rest of the things in your life (work, family, friends, etc)?
I prioritize myself and set up appropriate boundaries. The thing about work is that there seems to be no shortage of it, and if you give it extra time out of your day that doesn’t usually mean that the next day won’t also be able to be filled by it. So I make a point to be off at a certain time every day regardless of what’s on my plate (most of the time*).
Additionally, I’m a morning person – so I like to front load my day with difficult or strenuous things so that when I’m finally off, I’m off no strings attached and then can spend time with family or go out without feeling guilty about picking that over something else I maybe should be doing because those things are done.
What role does mental health play in your physical journey?
They go hand-in-hand and I’ve experienced the spiraling effect they can have on each other when one of them takes a hit.
For example I injured my knee a few years ago, had to take time off from working out, and take physical therapy. Unfortunately, it’s never fully recovered to how it was before. During the first few months of struggling with that injury I developed some chronic pain there as well as some grief for a lost sense of youthfulness. I spiraled a bit. I didn’t want to workout because my knee hurt, which made me feel incapable so my motivation dropped so I felt like working out even less, which meant I wasn’t active and instead was just sitting all the time which made my knee and my mental health worse.
Counterintuitively though, working out actually helps calm a lot of the inflammation around my knee and makes it feel better. When I finally started getting back to a better routine which looked a little different than it did before the injury, lots of yoga not as much impact workouts, I immediately felt better mentally as well. I’m still capable, still youthful, but I got this one bitch-ass knee now.
What role does diet and nutrition play in your fitness commitment?
My wife and I love good food, it’s something we bond over. Which means… we need to workout so we can eat what we want without feeling too guilty about it.
That being said, most of the work week we try to eat responsibly avoiding processed foods if we can and doing simple things like not having soda in the house. Kind of like how I make it convenient to go to the gym, I try to make it inconvenient to make bad choices. I gotta really want that soda to leave my house to get it.
What advice would you give to someone struggling to stay committed to their fitness goals?
Hey we’ve all been there. Take it easy on yourself, try to make the healthy choices easier and more convenient and do the opposite for the bad choices.
If you’re trying to hit a goal, make a plan to get there. Know that plans change, and that’s ok too.
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Making time to relax at home and enjoy quiet moments with family is important, whether that means watching movies, playing games, or simply being together. While indoor routines can be comforting and restorative, spending time outside also supports overall well-being. Fresh air, movement, and sunlight can all contribute to physical and mental health. For some people, however, the idea of leaving home can feel overwhelming. They may experience intense fear about what could happen if they step outside. This fear may be related to agoraphobia.
What is Agoraphobia?Agoraphobia is an anxiety disorder that involves intense fear of situations where escape may feel difficult or help may not seem readily available if panic symptoms arise. Although it is sometimes misunderstood as simply a fear of open spaces, agoraphobia is more complex than that. It can involve avoiding public transportation, crowds, enclosed spaces, standing in line, or leaving home alone.
One of the most recognizable features of agoraphobia is the intense fear and stress that can lead a person to avoid certain situations altogether. Symptoms may resemble those of a panic attack and can include chest pain, a rapid heart rate, shakiness, lightheadedness, dizziness, chills, sweating, or an upset stomach. Like many anxiety disorders, agoraphobia can involve both physical symptoms and emotional distress, which can make everyday activities feel much more difficult.
Is There a Cause?The exact cause of agoraphobia is not fully understood, but it is often linked to panic disorder. Panic disorder involves sudden, intense episodes of fear that can occur without a clear reason. Some people develop agoraphobia after experiencing panic attacks and then begin avoiding places where they worry another attack might happen. However, agoraphobia can also occur on its own. Risk factors may include a history of panic attacks, other phobias or anxiety disorders, stressful life events, high sensitivity to anxiety, or a family history of agoraphobia.
How to Obtain a Diagnosis?Getting a diagnosis from a qualified professional is an important step toward finding effective support and improving quality of life. A primary care physician, psychologist, or psychiatrist can evaluate symptoms and help guide treatment. For people who feel uncomfortable leaving home, virtual appointments may also be a helpful starting point. Diagnosis is based on the type of symptoms a person experiences, how often those symptoms occur, and how much they interfere with daily life. In general, agoraphobia involves significant fear or anxiety in at least two types of situations, such as using public transportation, being in open spaces, being in enclosed spaces, standing in line or being in a crowd, or being outside the home alone.
What is the Treatment?Treatment may include psychotherapy, medication, and supportive lifestyle habits. Therapy can help a person identify thought patterns that trigger anxiety and practice healthier ways to respond. In some cases, medications used for anxiety or depression may also help reduce symptoms. Lifestyle habits such as limiting alcohol and caffeine, eating a balanced diet, staying physically active, and practicing breathing or relaxation exercises can also support overall symptom management.
Living with AgoraphobiaAlthough spending time outside and participating in everyday activities can be difficult for someone living with agoraphobia, support is available and recovery is possible. One of the first steps is talking to someone trustworthy about the fear and panic that may be interfering with daily life. Seeking professional help can make a meaningful difference, and with the right support, agoraphobia does not have to define a person’s life.
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For many people, the gym is about strength and physical progress. For Melanie Lewis, it became a place to quiet her mind and reclaim control from anxiety. In this honest and powerful piece, Melanie shares what it looks like to keep showing up, especially on the days when it feels hardest. Her story reminds us that strength isn’t always measured in pounds lifted, but in courage, consistency, and the decision to walk through the door anyway.
The Hardest Part is Getting in the DoorFor a lot of people, the gym is about getting stronger.
For me, it started with trying not to fall apart.
I live with severe anxiety and moderate depression, and the first time I came to Industrial Athletics, I didn’t walk in right away. I got there an hour early because my anxiety wouldn’t let me be late, but it also wouldn’t let me go inside.
So I sat in my car. I sat there with my heart racing, my hands shaking, and my thoughts spiraling. I tried to convince myself to open the door, but my body wouldn’t listen. I ended up having a panic attack in that parking lot before I ever stepped foot in the gym.
I remember thinking, “I can’t do this.” and I almost left.
But something in me refused to give up. When the panic passed, I walked inside anyway. Not because I felt ready. Not because I felt strong. But because I didn’t want my anxiety to make every decision for me.
Consistent, not PerfectionSince then, it hasn’t been a perfect journey. I’ve had panic attacks during workouts. I’ve had days where every part of me just wanted to stay in bed. There are still moments when my mind tells me I don’t belong here, that I’m not strong enough, that I should quit, but I don’t.
Because every time I stay, every time I push through the noise in my head, I prove something to myself that anxiety tries to take away from me: That I am capable.
I go to the gym at least 3 days a week at 5:15 every morning before work. It’s dark. It’s quiet. And in those early hours, before the world gets loud, I get to find a little bit of peace. I get to breathe, move, and reset. It’s how I take care of my mental health just as much as my physical health. It helps me manage my anxiety and depression, clear my mind, and feel more in control before the day even begins.
Even on the days I don’t feel like going, I remind myself of one simple truth: I’ve never regretted showing up. Even if it’s not my best workout, doing something is always better than nothing. I think about how I’ll feel afterward.
Routine Over MotivationConsistency hasn’t come from motivation. It’s come from routine. During the school year, I am there Monday, Wednesday, and Friday at 5:15am—no excuses. It’s not optional. It’s something I need. Even in the summer, I plan around it—between band camp and majorette practice, I still make my three days happen. I’ve learned that if it matters, you make it work.
My biggest obstacle isn’t physical… It’s mental. There are days when anxiety and depression make it feel almost impossible to start. But those are the days I’ve learned I need it the most. That’s where discipline steps in. That’s where routine carries me when motivation can’t.
And I’ve learned that balance doesn’t happen by accident. You have to build it. Going early in the morning means nothing else can get in the way. Once it’s done, I can give my full attention to my students, my work, and the people in my life without feeling like I’m neglecting myself.
Finding the Right CommunityBut what truly changed everything for me wasn’t just the workouts… It was the people.
The IA community is incredibly accepting. I don’t have to hide the hard days or pretend I’m okay when I’m not. The coaches know me and not just as a member, but as a person. They understand my quirks, and they respect them.
They know not to video me when I’m going for a PR.
They know I need a specific bar to even attempt pull-ups.
They know what it looks like when I’m working through a panic attack, and they don’t panic with me. They give me space, support, and quiet understanding.
That kind of environment matters more than people realize. When you live with anxiety, feeling safe and accepted can be the difference between walking in or turning around.
Find Your ReasonThe gym didn’t take away my anxiety. It didn’t erase my depression. What the gym gave me is something more powerful than perfection. It gave me proof.
Proof that I can walk through the door even when I’m scared.
Proof that I can stay even when everything in me says to leave.
Proof that I am stronger than the voice in my head that tells me I’m not.
Strength, for me, isn’t about how much weight I lift.
It’s about the mornings I show up when it would be easier to disappear.
It’s about choosing to stay when anxiety tells me to run.
It’s about building a routine and sticking to it, even when I don’t feel like it.
It’s about having a “why” that’s bigger than the workout—my mental health, and my students.
It’s about sitting in that parking lot… and walking in anyway.
So if you’re reading this and you feel that same fear… If starting feels overwhelming, if your anxiety is telling you that you can’t do it… I want you to know something:
You don’t have to be perfect. You just have to be consistent.
Find your reason. Hold onto it. And start small.
Because sometimes, the strongest thing you can do isn’t lifting weights or running faster.
Sometimes, it’s just taking that first step inside.
The post When Anxiety Says Run, Melanie Chooses to Stay appeared first on Pittsburgh Crossfit | Industrial Athletics.
If you’ve ever stopped by IA in the early hours, you’ve likely seen Stacy Byers greeting the day with energy and determination before heading off to work. As a member for seven years, Stacy has become a familiar face and a source of inspiration in our community. Her journey is not just about fitness—it’s about resilience, generosity, and the power of support. In 2021, Stacy made the life-changing decision to donate her kidney to a friend, a choice that required both physical and emotional strength. Through IA, Stacy found the confidence and encouragement she needed to take on this challenge, surrounded by a community that cheered her on every step of the way. Today, we’re honored to share Stacy’s story—a testament to how the right environment can help us rise to life’s biggest moments.
Childhood Play to 90’s Fitness Fads: My Early Exercise JourneyI’ve dabbled in all sorts of exercise in my 52 years. As a kid, I was pretty active with softball and basketball. In the 90’s when I was in my 20’s, I tried Tae Bo, yoga, and countless hours going nowhere on the stair stepper. None of it really stuck or gave me what I was looking for, though to be fair, I don’t know that I could have told anyone what I was looking for from moving my body at that time in my life. For many young women in the 90’s, exercise was more about punishment for eating food or a prize that opened a door to more food and therefore more punishment.
Running Into Myself: Rediscovering Confidence and Community in My Late 30sIt wasn’t till I was in my late 30’s when I finally found something that spoke to me. The running that once felt like punishment in a sport became a central part of my life when I trained for my first 5k in 2010. That event led to more races over a number of years, including 7 marathons, a 50K, a 6-hour trail race, and plenty of other less remarkable miles. Through that period of my life, I found two things in my running that helped my mental health as much as it helped my physical health—confidence and community. I felt proud of each early morning, building confidence that carried me through the miles and the rest of my life, which I desperately needed as a middle aged mom with a career that was rapidly getting more and more demanding. And the running community was like no other I’d ever experienced—I joined a few local run clubs and had a whole network of people who were looking for me at training runs and races.
Burnout and the Search for BalanceUltimately I burned out on running. The schedule of managing 30-50 miles a week for a few years while trying to manage work and get to all of my son’s sports and school activities left me exhausted, both mentally and physically. I was craving something that took a little less time but still gave me the necessary dose of confidence and community that I had gotten from running.
Enter IA.
The Search for “Something That Sticks”: Discovering IAA coach of mine from my work gym had recommended IA when I told him I was looking for something different. I was intimidated when I walked in and saw a few sweaty, shirtless guys dropping heavy barbells on the ground (including our very dear friend, the late David Brinker). I like to think he’d appreciate that as my first and one of my most vivid memories of him.
Strength in Community: How IA Supported My Kidney DonationAt any rate, I decided to try it, and I’m so thankful I did. As I look back on the last 30-40 years of trying to find a fitness activity that would fit my life, IA is the only one that has really stuck. And it sticks because it changes with me. When I had time and mental capacity to really push myself, I was at it 6 days a week and working toward big goals like getting pull ups. When I decided to donate my kidney to a friend in 2021, IA prepared me physically and mentally for that experience. I was confident in my ability to weather the surgery well and I had the support of an incredible community ready to welcome me back at whatever level I could participate.
Embracing Change: Finding Strength and Community in Every Season of LifeAnd now, my career has really taken off, adding a level of stress to my life and complexity to my schedule like I’ve never experienced. But IA is still here to help me with my confidence and give me a sense of belonging to a diverse community of people who care about each other and share a common goal of trying to move their bodies in a way that fits their needs and their life. I always feel welcome, even if I’ve been away for a bit. I feel supported, even if I have to modify the heck out of a workout. I’m at a place in my life right now where I’m not going to PR or make it 6 days a week, and that is ok. IA makes it really easy to accept that and look forward to the 2-3 days a week I can make it through that front door. Our coaches welcome me with a smile, we modify what I need to, and we get after it as a class together. No matter what I do or how fast I do it, every minute is building my confidence and strengthening my sense of community. And best of all— I’ll never have to slog it out alone on a stair master again!
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Flavia Seola’s CrossFit journey is rooted in consistency, community, and finding joy in movement. What began in Brazil as a goal to get fit for her wedding has grown into a lasting commitment to staying active—no matter where life takes her. Now based in the U.S. and expecting her second child, Flavia continues to prioritize her health, even through busy work travel. For her, it’s not about chasing perfection—it’s about enjoying the journey, finding something you truly love, and leaning on the support of a strong community to stay motivated and connected.
Why is fitness important to you?
Fitness is what keeps my mind and body connected and in peace with each other. It is also what prepares both for the future years ahead.
What motivates you on the days you don’t feel like working out?
As a 6:15am member I repeat every single day: It will be better when I’m done. I know it sounds that I am coaching people, but there’s no regret of going, only the opposite. Also, at CrossFit we can pretty much adapt everything so while traveling for example, I only do my favorite movements. (I hope coach Jen endorses my answer lol)
How do you stay consistent during busy and stressful times?
I embrace myself and do my best. I try to rearrange meetings and overall errands but sometimes other priorities come up. I would say that my decision on attending morning classes was purely driven by my busy days.
What is your biggest obstacle you face in staying committed?
Organize my agenda and saying no to a few things.
How do you balance fitness with the rest of the things in your life (work, family, friends, etc)?
One of the main reasons why I decided to attend the morning classes was to make sure the rest of my life gets some balance. My workload is huge therefore in the afternoons I want to have some time off to recover, and be present with my family and friends.
What role does mental health play in your physical journey?
It is a huge pillar of everything I do and commit to myself. Body and brain needs to be aligned and when they are not I definitely look for help.
What role does diet and nutrition play in your fitness commitment?
Nutrition is the foundation of my fitness journey. I had to revisit this topic many times in my life as shared recently on our mental health monthly newsletter. When I made peace with food my performance got better so does my overall mood.
What advice would you give to someone struggling to stay committed to their fitness goals?
Enjoy the journey and find something that you really like to do. Social media tells us that it’s easy, that it is all about discipline, but the reality for normal people like us is very different. I also recommend sports groups because I believe that people connect with people. Typically when you are part of a group you have that belong feeling that may take you to the next level.
The post August Committed Club Honoree: Flavia Seola appeared first on Pittsburgh Crossfit | Industrial Athletics.
September marks Suicide Awareness Month, a time to bring attention to a topic that is often difficult to discuss but crucial to address. Too often, individuals who struggle with suicidal thoughts feel ashamed or embarrassed to speak up. This silence can prevent them from seeking the help they need and deserve. The more approachable we make this topic, the more we can work together to prevent loss of life.
Global ImpactEvery year, more than 727,000 people worldwide take their own lives—a figure that doesn’t include those who attempt suicide and survive. In 2021, suicide was the third leading cause of death among teenagers and young adults. This crisis impacts every corner of the globe, not only high-income countries. In fact, 73% of global suicides occur in low- and middle-income nations, making it a global health issue demanding urgent attention
Mental Illness and SuicideWhile it’s true that individuals with mental health disorders are more vulnerable to suicidal thoughts, it’s important to note that not everyone who dies by suicide has a diagnosable mental illness. Many suicides happen impulsively—often in moments of crisis when individuals feel overwhelmed by life stressors, such as financial troubles, relationship issues, or chronic pain. In these moments, a person’s ability to cope can break down, leading to a tragic decision.
PreventionPrevention starts at the individual level, but it also requires systemic changes. Limiting access to lethal means—such as firearms, pesticides, and certain medications—can play a significant role in reducing suicide rates. Additionally, the responsible reporting of suicide by the media can help reduce stigma and encourage open discussions about mental health. Early identification and management of individuals at risk, as well as fostering coping skills in adolescents, are also key strategies in preventing suicide.
ChallengesOne of the biggest hurdles is the lack of awareness that suicide is a major public health crisis. Only a few countries have prioritized suicide prevention in their health strategies, and just 38 nations report having a national suicide prevention plan. To make real progress, we need to break down taboos surrounding suicide and raise community awareness.
Another challenge is the lack of quality data on suicide and self-harm. Underreporting and misclassification are common, which makes it difficult to get an accurate picture of the scale of the problem.
World Health Organization ResponseThe World Health Organization has been working tirelessly to raise awareness and prioritize suicide prevention. In 2014, the WHO published its first World Suicide Report, helping to highlight the public health significance of suicide and the importance of preventing it. Since then, the WHO has launched various resources aimed at reducing access to means of suicide, promoting responsible media reporting, and building essential life skills in young people. The WHO continues to push for greater awareness and more effective prevention programs worldwide.
The Need for Open ConversationSuicide prevention is vital to global health. While the stigma surrounding suicide is slowly diminishing, it still persists in many places. And although suicide rates are declining, this remains a serious issue that requires ongoing attention and action. The first step in preventing suicide is opening up the conversation. By treating it as a topic worthy of discussion—not something to be ashamed of—we can create an environment where people feel comfortable seeking help.
If you or someone you know is struggling with suicidal thoughts, remember that support is available. The Suicide & Crisis Lifeline is now easier to reach with the number 988. You can call or text to access help and resources.
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Jimmy joined Industrial Athletics in February 2024 and quickly became a familiar face in our evening classes. His consistency, drive, and determination earned him Athlete of the Month in September 2024. But later that same month, a serious knee injury from a game of kickball forced him out of the gym. What was expected to be a short recovery turned into surgery in November 2024, followed by months of rehab. Finally, in May 2025, Jimmy made his long-awaited return. During that time away, he realized how much the gym meant to him—not just for his physical health, but for his mental well-being. This summer, he came back with a renewed perspective, carrying lessons that extend far beyond physical gains. In this month’s feature, Jimmy shares what he discovered about resilience, growth, and the deeper value of being part of the IA community.
When Everything StoppedGetting injured was something I never planned for. One day I was in a good groove with my workouts, feeling strong and steady, and the next day—bam—everything came to a halt. At first, I thought the hardest part would be the physical pain, but I quickly realized the mental side of being sidelined was just as tough.
More Than Just FitnessFor me, exercise has always been more than just staying fit. It’s how I clear my head, manage stress, and keep a routine. So when I couldn’t move the way I wanted, I felt off-balance. The days seemed longer, my energy dipped, and honestly, I felt frustrated watching my progress slip away.
Missing the Little ThingsWhat surprised me most was how much I missed the simple stuff—like the mental boost after finishing a workout, or that small sense of accomplishment that comes from just showing up. Without it, I felt restless, almost like a piece of my day was missing.
Shifting My PerspectiveOver time though, I had to shift my perspective. Instead of focusing on what I couldn’t do, I started looking for what I could. Some days that meant stretching, light mobility work, or even just a short walk. Other days it meant giving myself permission to fully rest without guilt. I also leaned on other outlets—reading or catching up with friends—to fill that gap where exercise usually lived.
Lessons in ResilienceThe biggest lesson? Progress isn’t just about physical gains. Being sidelined taught me patience, resilience, and the importance of listening to my body. Now that I’m easing back into my routine, I’ve got a new appreciation for both movement and recovery.
A Different ChapterInjuries are frustrating, no doubt. But if you’ve ever been sidelined, you know it’s not the end of the story—it’s just a different chapter. And sometimes, those chapters teach us the most.
The post Sidelined by Injury: What Jimmy Learned About the Mental Game appeared first on Pittsburgh Crossfit | Industrial Athletics.
If you’ve been to an evening class at IA, chances are you’ve met Jimmy—his energy, determination, and unmistakable laugh make him hard to miss. Since joining the IA Community, Jimmy has shown a deep commitment to showing up, putting in the work, and doing things the right way. His progress didn’t come overnight, but through consistency, coachability, and a focus on safe, sustainable movement.
That dedication was put to the test when Jimmy had to step away for knee surgery, sidelining him for about six months. True to form, as soon as he was cleared, Jimmy returned with the same positive mindset and work ethic that defined him before. He jumped back into his routine with patience and drive, rebuilding his strength and staying focused on long-term success. Jimmy’s resilience, humility, and support for others make him a core part of our community—and a great example of what it means to be committed.
Why is fitness important to you?
Fitness is a way for me to release the pent up energy/stress that builds throughout my day to day schedule. It’s an opportunity to check in with my body and remind myself I can do more than what my brain leads me to believe.
What motivates you on the days you don’t feel like working out?
After having knee surgery last year, there was a period where I was stuck (physically and mentally). I couldn’t do more than rest for a few months. I will never forget how that felt. When PT cleared me to add more dynamic movements back into my training, my mood shifted. I started to feel more like myself again. Now every chance to come to the gym is a bit of a celebration. The workouts are hard and I may doubt myself throughout, but those post workout endorphins are worth every bit of energy.
How do you stay consistent during busy and stressful times?
Showing up to the gym during stressful/busy times is necessary for me. Coming to IA allots me an hour of self-care and focus that helps break up the stress from work/life.
What is your biggest obstacle you face in staying committed?
My biggest obstacle is self-doubt. There was a period when I started working out at IA where I would look at the workout ahead of time and decide if it was ‘for me’. Those limiting beliefs have always been a struggle. I had to stop myself from looking at the workout ahead of time and just show up trusting the coaches would take care of any modifications. I’ve started to grow to enjoy movements I used to dread thanks to the support and adjustments from the coaches.
How do you balance fitness with the rest of the things in your life (work, family, friends, etc)?
The balance can be hard during certain parts of the year, but I challenge myself to get to IA at least three times a week. This is an attainable goal for me, as I can build it into my ever changing work schedule. If life gets in the way one week, I don’t let it ruin my progress and recommit to my goal the following week.
What role does mental health play in your physical journey?
This is a question that I look forward to discussing more next month. stay tuned
What role does diet and nutrition play in your fitness commitment?
Admittedly, diet and nutrition were not a focus until recently. Since reigning in my diet, I’ve noticed considerable improvements in my workouts as well as an increased ability to focus on tasks throughout the day. I guess it’s true, you can’t out train your diet.
What advice would you give to someone struggling to stay committed to their fitness goals?
Don’t let perfect be the enemy of good. Habits can be hard to break, however showing up for yourself on a regular basis improves all aspects of your life. Keep showing up!
The post July Committed Club Honoree: Jimmy Cochran appeared first on Pittsburgh Crossfit | Industrial Athletics.
We’ve all had moments where emotions take over or an impulsive choice slips out before we’ve thought it through. For most people, reflection quickly follows—allowing them to calm down, recognize what happened, and make things right. For those living with Borderline Personality Disorder (BPD), emotional regulation doesn’t work the same way. This condition can lead to intense impulsivity and emotional swings that feel overwhelming and difficult to manage. While BPD is treatable with the right support, understanding it is the first step toward compassion and effective help.
What is BPD?Borderline Personality Disorder (BPD) is a complex mental health condition marked by intense mood swings, unstable relationships, and impulsive behavior. People living with BPD often experience a deep fear of abandonment and struggle to manage overwhelming emotions—particularly anger. This emotional turbulence can lead to risky actions, such as reckless driving or threats of self-harm, which can strain or damage relationships. Although relatively rare—affecting about 1.4% of U.S. adults—many individuals with BPD may not realize they have it. Without this awareness, developing healthier coping strategies becomes even more challenging.
Symptoms of BPDWhile Borderline Personality Disorder (BPD) may seem similar to Bipolar Disorder due to the shared mood and behavior fluctuations, they are distinct conditions. In BPD, behavioral changes often occur in direct response to significant stress, whereas bipolar disorder typically involves less reactivity and more pronounced shifts in energy and activity. BPD symptoms usually emerge in the late teenage years or early adulthood and can be triggered or intensified by trauma or stressful experiences. Over time, symptoms may lessen or even disappear, though their severity, frequency, and duration vary from person to person. Common signs include fear of abandonment, unstable or intense relationships, distorted self-image, rapid mood changes, impulsive or dangerous actions, self-harm, difficulty managing anger, and temporary paranoid thoughts.
Is There A Cause?Borderline Personality Disorder is believed to develop from a combination of influences rather than a single cause. Research suggests that up to 70% of people with BPD experienced sexual, emotional, or physical abuse during childhood. Family challenges—such as poor maternal attachment or parental substance use—can also play a role. Genetics may be another factor, as studies indicate BPD can run in families. Additionally, brain chemistry appears to contribute, with differences in how the brain regions responsible for emotion and behavior communicate, ultimately affecting emotional regulation and decision-making.
Treatment is AvailableBPD is treatable, and with the right support, people can live stable, fulfilling lives. Evidence-based approaches like Dialectical Behavior Therapy (DBT), designed specifically for BPD, teach skills to manage emotions, reduce self-destructive behaviors, and improve relationships. Other therapies, such as Cognitive Behavioral Therapy (CBT) or group therapy, can also help. While medication isn’t always prescribed specifically for BPD, it may be used to address related symptoms like anxiety, depression, mood swings, or impulsivity.
Help is Out ThereWith the right treatment and support, people with Borderline Personality Disorder can lead fulfilling lives and build meaningful relationships. Raising awareness of the symptoms and available treatments is key, as many may not even realize they have the condition. If you or someone you know is experiencing possible signs of BPD, speaking with a healthcare professional is an important first step. While the journey may take time and effort, BPD does not have to define a person’s future—happiness, stability, and connection are all possible.
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Flavia Seola’s journey with CrossFit is more than just physical—it’s a powerful story of mental transformation. What started in her home country of Brazil as a mission to lose weight for her wedding—driven by the pressures of unrealistic beauty standards—evolved into something far more meaningful. After discovering that extreme diets and intense workouts weren’t serving her mental or physical health, Flavia found a healthier, more balanced path through CrossFit. When she and her family moved to the United States in 2020, she continued her fitness journey at Industrial Athletics, where she finally found peace with her body, her mind, and the true meaning of health. Now, with her second child on the way and a new chapter unfolding in a country far from home, Flavia shares how being surrounded by a strong, supportive community is helping her thrive. Read on to learn more about her inspiring path.
A Bride’s First Steps Toward True HealthThis story begins in 2014, a pivotal year when I made a decision that would quietly reshape my life. I was about to get married and, like many brides-to-be, I wanted to “look good.” Back then, in my limited understanding, that simply meant being “thin.” But beneath that surface-level goal, there was a deeper desire stirring—I wanted to make better choices for myself. I wanted to feel strong, energized, and in control of my health. I looked for a nutritionist and joined a running group. For a while, it worked. I felt committed, focused, and proud.
Confronting a Lifetime of Diet CultureBy 2016, cracks began to show. I learned that the diet I had been following was low-carb—something I hadn’t even realized at the time. It was restrictive, unsustainable, and ultimately harmful. As a woman in her mid-30s, I had to confront a painful truth: I had internalized decades of messaging that told girls like me—born in the 80s—that food was something to fear. That happiness, indulgence, and satisfaction were not meant for us. That we should always be shrinking, always chasing a smaller version of our jeans.
I had to look back and reflect. I was dangerously close to developing a disordered relationship with food. My habits, though masked as “healthy,” were rooted in guilt and somehow deprivation.
Then came a turning point.
Eight Classes Turned a Decade: How CrossFit Found MeIn 2016, my husband—who had been completely sedentary—decided to join a CrossFit gym near our home. I had no intention of following him. I was running half-marathons (still not sure how I managed that without carbs!), and CrossFit looked terrifying. It was intense, loud, and full of people who seemed impossibly fit—flipping tires, climbing ropes, and sporting six-packs. Eventually, as a couple, we agreed I’d try just eight classes. Just EIGHT.
Fast forward almost ten years, and here I am—still showing up, still pushing myself, still growing.
Rebuilding Confidence in the U.S.In 2020, our little family relocated to the U.S. That move brought its own set of challenges, but it also marked a new chapter in my journey. With time, support, and a lot of self-reflection, I began to make peace with my body and with CrossFit, but it wasn’t easy. My inner critic was loud. I constantly felt like the weakest one in the room. My snatch was never “good enough,” I don’t have double unders, my PRs felt insignificant, and I hate being upside down. I was often the last to finish a workout, and my mind kept dragging me back to my home country—where, despite having wonderful friends, I never felt truly accomplished. My expectations of myself were impossibly high.
The Community That Changed EverythingThen I found IA.
Joining IA was nothing short of a revolution. For the first time, I felt seen—not for how I looked or what I could lift, but for who I am. Our community doesn’t care about your clothes, your hairstyle, or your performance. They care about you. And that shift in perspective changed everything. It’s cultural, yes, but it’s also deeply human. I felt embraced, supported, and valued.
Coach Jen has been a guiding light in my journey. Her patience, wisdom, and attention to fundamentals helped me to re-rebuild my foundation. She also helped me to revisit my eating habits, reminding me that low-carb diets don’t support high-intensity training. Her support has been transformative.
A New Chapter, A Growing Family, and the Strength to Keep Showing UpAnd now, I’m entering a new chapter – one filled with joy, anticipation, and a little surprise: I’m expecting my second child! Being pregnant in a country that isn’t your own is challenging, but I’m surrounded by incredible people. My 6:15am crew is more than just a workout group – they’re my village. They help me stay grounded, focused, and at peace.
This journey has been anything but linear. It’s been messy, beautiful, painful, and empowering. And if there’s one thing I’ve learned, it’s this: strength isn’t about how much I lift or how fast I run. It’s about showing up, being honest with myself, and choosing growth – even when it’s hard.
To You, With Love: A Message for the Ones Who Keep Showing UpIf you’re reading this, please know: I care about you. I care about your safety in the gym, your stories – both the ones you share and the ones you keep close – and I cheer for your goals, loudly and wholeheartedly.
So here’s to all of us my friends – those who are just starting, those who are struggling, and those who keep showing up. You are strong. You are worthy. And you are never alone.
With love, Flavia
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Haley Dunn’s commitment to her health and the Industrial Athletics community is evident in everything she does. Whether she’s showing up consistently to morning or evening classes, volunteering at events like Out of the Dark, or serving on the Prom Committee, Haley brings determination, positivity, and a strong work ethic to every space she’s in. She approaches each workout with a smile, balancing confidence with humility, and embraces both her strengths—like heavy lifts—and the areas she’s working to improve. Her dedication and mindset have led to impressive growth, making her a true example of what it means to be part of IA.
Why is fitness important to you?
Fitness is important to me because it proves to me what I am fully capable of and allows me to see continuous growth.
What motivates you on the days you don’t feel like working out?
The community motivates me when I don’t want to work out. Knowing that showing up to the gym also means hanging out with some of my favorite people is a deep motivating factor
How do you stay consistent during busy and stressful times?
I definitely struggle with consistency when I’m busy. I try to give myself grace and recognize that showing up is 50 percent of the battle.
What is your biggest obstacle you face in staying committed?
My biggest obstacle is having not having a standard work schedule. I am most motivated to come in the mornings however my schedule doesn’t always allow that and I’m trying to make an effort to come in the evenings when I can.
How do you balance fitness with the rest of the things in your life (work, family, friends, etc)?
I’ve found balance in looking at it as an investment in myself. It’s just part of self care. Also it is only an hour out of the day and thats 1/24th of my entire day.
What role does mental health play in your physical journey?
I’ve seen my mental health thrive with the consistency and overall investment in my physical wellbeing.
What role does diet and nutrition play in your fitness commitment?
Although I’m newer to the nutritional aspect of fitness, I’m learning more about what my body needs to fuel working out and my day job. I’m hoping for more growth in the sector in the coming months.
What advice would you give to someone struggling to stay committed to their fitness goals?
I would recommend to them to trust in the coaches, they would never give you any expectations outside of your capabilities. Show up for yourself first and foremost.
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In recent years, conversations around autism have become more frequent and visible—but despite this growing awareness, many people still lack a clear understanding of what autism truly is. For those not directly impacted, it can remain a misunderstood condition surrounded by outdated ideas and misconceptions. The reality is that autism exists on a spectrum, and experiences can vary widely from person to person. While some may face more challenges than others, many individuals with autism live full, independent lives. It’s important to recognize that autism is not something to fear—it is manageable, especially when identified and supported early. By shedding light on the facts and breaking down myths, we can create a more informed and inclusive world.
What is Autism?Autism Spectrum Disorder (ASD) is a neurological condition that affects brain development, influencing how individuals perceive and interact with others. This can lead to challenges in communication and social interaction. Today, ASD is understood as a broad spectrum that includes what were once considered separate conditions—such as Asperger’s syndrome, childhood disintegrative disorder, and unspecified pervasive developmental disorders. While there is currently no cure for autism, early diagnosis and intervention can make a significant positive impact, helping individuals develop essential skills and thrive in everyday life.
Is there a Cause?There isn’t a single known cause of autism, and that’s part of what makes it such a complex condition. Because symptoms and their severity can vary so widely, researchers believe there may be multiple contributing factors. Genetics appear to play a significant role—some individuals with autism also have associated genetic disorders like Rett syndrome or fragile X syndrome. In other cases, spontaneous gene mutations may increase the likelihood of developing autism, and these mutations can affect how the brain forms and how brain cells communicate. Some of these genetic changes are inherited, while others occur randomly.
Dispelling MythOne of the most persistent myths about autism is the belief that vaccines cause it. This claim has been thoroughly investigated and repeatedly disproven by high-quality research. The original study that suggested a link between vaccines and autism has since been retracted due to serious flaws in its design and ethics. When making decisions about vaccinations, it’s important to know that there is no credible evidence connecting them to autism spectrum disorder.
Early SignsSigns of autism spectrum disorder often begin to appear in early infancy. Some of the earliest indicators may include reduced eye contact, a lack of response when their name is called, or limited interest in caregivers. In some cases, symptoms don’t emerge until the toddler years, when a child may become withdrawn, display aggressive behavior, or lose previously developed language skills. Most children show noticeable signs by the age of 2 or 3.
Every Child is UniqueAutism affects each child differently, making it challenging to determine the severity based on symptoms alone. While some children may have learning difficulties and lower intellectual abilities, others may show average or even above-average intelligence. Because every child presents a unique mix of behaviors, the degree to which these symptoms impact daily functioning is used to help determine the level of support needed.
Common SymptomsCommon symptoms can include retreating into their own world, struggling with conversations, repeating words or movements, losing the ability to use language they had already developed, becoming upset by even small changes in routines, or showing an intense focus on a particular object or activity. Some children may also avoid pretend play or have difficulty understanding social cues. These patterns of behavior and communication vary widely, which is why autism is described as a spectrum.
Early Support Makes a DifferenceEarly treatment plays a key role in helping children with autism spectrum disorder lead fulfilling and independent lives. During routine well-child checkups, healthcare providers watch for signs of developmental delays. If any concerns arise, the child may be referred to a specialist for a more in-depth evaluation. While there’s no single medical test for diagnosing autism, specialists use a combination of observation, developmental assessments, structured interactions, and sometimes genetic testing to make an accurate diagnosis.
Finding Personalized TreatmentOnce a diagnosis is made, a personalized treatment plan is created. Behavioral and communication therapies help children develop language skills and improve their ability to engage in social situations. Educational programs—especially those that are highly structured—can be particularly effective for many children. Family therapy provides valuable tools for parents and caregivers, helping them learn how to connect, play, and support their child’s development. Depending on the child’s individual needs, additional therapies such as speech, occupational, or physical therapy may be recommended. In some cases, medication can also help manage specific symptoms. With the right support and resources, children with autism can thrive
Education is ImportantAutism Spectrum Disorder is a condition with many variations, but one constant remains—every individual deserves understanding, support, and the opportunity to thrive. While autism is most often diagnosed in childhood, it can also be recognized in adulthood, reminding us that it’s never too late to seek support. Though there is no known way to prevent autism, early intervention can open doors to growth, independence, and meaningful connection. Autism is not the end of a child’s potential—it’s the beginning of a unique journey. With compassion, education, and the right tools, we can help every child reach their full potential and be celebrated for exactly who they are.
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For a long time, Logan struggled to find a fitness space where he truly felt like he belonged. No matter which gym he tried, the feeling of being out of place lingered, especially around weights. But everything began to shift when he joined Industrial Athletics alongside his husband. At first, the doubt was still there—but it didn’t last. Through the genuine care and encouragement from the coaching staff, Logan realized he wasn’t alone in his feelings. A single heartfelt conversation with a coach was the turning point that helped him feel seen, supported, and accepted. Now, not only has Logan found his community—he’s thriving in it. In this post, Logan shares his journey of overcoming self-doubt and how Industrial Athletics has become a powerful part of his mental health and personal growth.
Gym = AnxietyFor most of my life, walking into a gym meant walking into anxiety.
Palms sweaty, heart racing, brain spiraling — I’d stick to a couple of cable machines, some cardio, then leave feeling like I didn’t belong. I avoided weight floors altogether. The pressure, the comparison, the feeling of failure if I couldn’t get it right — it was just too much.
Even when I first joined IA, those old feelings came rushing back. There were moments I felt like I was coming out of my skin, desperate to disappear. My brain and body just wouldn’t connect.
But this time… someone saw me.
Coaches See YouInstead of giving up on me, a coach took the time to pull me aside and talk me through it — not just the movement, but the mental hurdles. That changed everything. It didn’t magically get easy, but slowly, with support from coaches and encouragement from the community, I kept showing up.
And now?
Gym = Safe SpaceThe gym isn’t this thing I dread — it’s where I go to reset.
It’s where I go when my thoughts are heavy, when I’m overwhelmed, when I need a win. It’s become a space that helps clear the mental noise — not add to it. Sure sometimes I have my days where I have to head to the gym over those, old voices in the head. But they sure aren’t as loud anymore like they were in the past.
Industrial Athletics gave me more than a workout routine. It gave me a lifeline.
A place where mental health and physical movement finally go hand in hand.
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Healthy eating habits are important for everyone, especially those who regularly workout and go to the gym. However, being in a gym environment can create insecurities in a person that can then create unhealthy eating behaviors, which could lead to eating disorders. Anorexia and bulimia are the most well-known eating disorders, but they are not the only ones. Binge eating disorder is another that impacts many people throughout the world.What is Binge Eating Disorder?Binge eating disorder is characterized by chronic, compulsive overeating. Occasional overeating is normal; however, it becomes a disorder when it is something that is dealt with every day, that controls one’s life. Binge eating is defined as consuming large quantities of food in a short period of time, feeling like one cannot stop. Unlike bulimia, which was discussed last month, binge eating disorder does not involve purging the calories that were taken in. A binge eating episode ends with eating. There are some with binge eating disorder who are also chronic dieters, attempting to restrict calories before or after lapsing into an episode. This could be to make up for the binge that took place.
Symptoms and SignsEating a greater amount of food than most would in a limited period, such as one to two hours, is considered binge eating. Feeling a sense of compulsion or lack of control associated with eating is another criterion used to diagnose the disorder. Feeling distress about binge eating and having episodes at least once a week for several months are also criteria. A person meeting all three criteria may be diagnosed with having binge eating disorder. Other symptoms may include eating past the point of satisfaction, eating too fast to notice how it feels, emotional eating, and avoiding social eating. People fighting this disorder may organize their schedules around binge eating sessions, hoard food in hidden places for later access, hide eating from others due to embarrassment, and feel guilt, remorse, shame, and self-esteem issues related to binge eating.
Statistics and Risk FactorsBinge eating disorder is the most common of all eating disorders, accounting for almost half of all diagnoses. Around 3% of the United States population is affected, including all racial and ethnic groups. Women are more commonly diagnosed than men, and teenagers are more diagnosed than adults. There are many factors that influence eating behavior leading to this diagnosis. Psychology, biology, and learned habits all have influence on overeating behaviors. Risk factors associated with binge eating disorder include a family pattern of disordered eating, personal history of trauma or abuse, personal history of food insecurity, mood disorders, anxiety disorder, ADHD, and body dysmorphic disorder.
Health RisksWhile anorexia and bulimia are associated with wanting to look thinner and weigh less, binge eating disorder leads to an increased risk of obesity. Complications from obesity can include type 2 diabetes, cardiovascular disease, gallstones, fatty liver disease, kidney disease, and osteoarthritis. While not everyone with binge eating disorder is obese, the chances of obesity are increased due to the nature of the disorder. The combination of both can be very harmful, compounding both mental and physical distress.
TreatmentThe most important part of a treatment plan for binge eating disorder is talk therapy. Cognitive behavioral therapy helps a person examine their behaviors, as well as their thoughts and feelings behind them. Therapists work with the person in a structured way to break those patterns, finding more constructive ways of responding to thoughts and feelings. Interpersonal therapy is a short-term focused therapy for individuals that addresses the current conflicts and stress factors affecting one’s life. This therapy focuses on problem-solving to relieve the most pressing points, rather than digging into childhood issues. Other types of therapy include dialectical behavior therapy, psychodynamic therapy, and group therapy. While therapy is the most important part of a treatment plan, medications and diet may also play supporting roles in a treatment plan.
Be Aware of your Eating HabitsThe occasional binge eating episode is normal and everyone faces them. When it becomes a normal part of a person’s routine, lasting months, it can be a disorder that requires treatment. Many associate eating disorders with being thin, however, binge eating disorder is more focused on emotions and a feeling of joy associated with food, which could lead to obesity. Obesity then can lead to many other physical complications that would need to be treated. If you believe you or a loved one is dealing with binge eating disorder, know that help is available for anyone and everyone who needs it. There is a way out to a healthy way of eating.
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We’re excited to announce Joe Kennedy as our November 2024 Athlete of the Month!
Joe has been a dedicated member of the IA community for some time, consistently attending morning (7:15 AM), afternoon, and weekend classes. After taking time off to recover from injuries, he’s returned with the consistency and commitment needed to maintain a fit and healthy lifestyle.
Joe is not only a huge supporter of the gym, but he’s also friendly and approachable to everyone he meets. He pushes himself during workouts but knows when to listen to his body and take a step back when necessary. There’s a quiet fierceness to him that’s hard to miss during a workout—he’s definitely one to contend with! Outside the gym, Joe stays active, playing pickleball, skiing, and enjoying time at his lake house, among other activities. Joe is a well-rounded individual who remains positive and never shies away from a challenge.
In the past, Joe has hosted a rowing seminar, sharing his expertise with the IA community. He also attends many of our social functions, and you may have seen his wife, Jessie, joining him for classes and events. Joe is more than just a member—he’s a true staple of IA.
We are thrilled to have Joe as our November 2024 Athlete of the Month. We look forward to his workout at the end of the month! Please join us in congratulating Joe on this well-deserved recognition!
1. Where are you from originally? Born and raised in Pittsburgh
2. Where do you work? Janney Montgomery Scott
3. What is your favorite hobby? I guess it depends on the season. It’s getting close to ski season so right now that’s my favorite hobby.
4. How did you discover CrossFit? I honestly don’t remember I think I saw it on TV and was like “I could do that”
5. When did you start CrossFit? March 2014
6. Why did you start CrossFit? I have zero motivation to build my own programming.
7. What is your favorite thing to do in CrossFit? Clean & Jerk or rowing
8. What is your least favorite thing to do in CrossFit? Be in a class by myself
9. What is the number 1 thing you want to get better at? Mobility! I can’t touch my toes!
10. What is your favorite part about coming to CrossFit at Industrial Athletics? IA has become a habit. I know I’ll have a smiling coach to greet me at the door (and something pre-programmed).
11. What is your favorite CrossFit WOD? Mostly longer WOD’s.
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Haley Dunn shares about her experience with anxiety when she first joined the gym. Haley DunnThis month, Haley Dunn has been gracious enough to share her own story about anxiety and CrossFit. Haley was our Athlete of the Month for October 2024, so please read our blog about her! She came with Coach AK for a “Bring a Friend” day, and got hooked. Haley has been a member since December 2023 and can be seen mostly in the morning classes but will come to some evenings a few times a week, depending on what her schedule allows. As you will see through her story, cardio is something that Haley struggles with and had to work through. Knowing this is a weakness and working out with people she barely knew caused Haley’s anxiety to increase. After consistently attending class, she got to know her fellow members and became friends with them. She learned they were supportive and never judged her for her ability. She was able to learn what increased her anxiety and how to put a handle on it when it pops up. Below is all written in Haley’s own words.
Preconceived Notions on CrossFitAs a new member of IA, there were plenty of classes that I came into and doubted my physical abilities. I had a ton of preconceived notions about what I could or could not do because of the size of my body. Gradually working out the moves and with practice I grew to love lifting and moving more. However, cardio has always been a place of limit for myself. There were plenty of times where I looked at the cardio as a place of dislike instead of a place where I can grow.
Anxiety Shows UpWhile working out one morning during an exceptionally stressful time in my life I was rowing and broke down. Unable to breathe and tears coming down my face, Coach Jen came over and slowly coached me back to being able to finish the workout.
Community BondI’ve never been in a community so diligent about lifting others up and recognizing growth. In that moment of weakness I learned that coaches know the abilities and limitations of each of our bodies. It gave me the ability to trust the coaches recommendations and know that they wouldn’t pressure anyone into doing anything their body couldn’t handle.
Moving ForwardI still struggle with minimal anxiety about the workouts. Ways I’ve found help me combat that is not looking at the workout before I’m at the gym. Showing up is half the battle and looking at the workout before hand definitely has caused me to cancel coming to class. It also sometimes feels like a reward when I show up to class and the workout is something I love doing, more specifically weightlifting.
Overcoming Anxiety AccomplishmentOne of the highest points of my Industrial Athletics experience has been conquering Murph. I truly believed I wasn’t at a level to do it. But after some coaxing I signed up and amazed myself with completing it. I’m excited to see what my body can do next and pushing my boundaries.
Opportunity over FearHaley has grown to come to classes with rowing and look at it as an opportunity rather than something to fear. Seeing the support in the community from both members and coaches helped her to bring her emotions under control. By learning herself, she has been able to move better than she has and see improvements every day. Sometimes feelings of anxiety help lead us to a better future. Feeling anxiety or out of place in the gym is not an uncommon feeling. There are ways to work through these feelings and overcome these obstacles.
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While anorexia is most likely the most well-known eating disorder, bulimia is another one most people have heard of. Bulimia is the opposite of anorexia, where a person will do what they can to remove any food they ate, rather than avoiding eating all together. While they may be different disorders, they can stem from the same feelings and causes.What is Bulimia?Bulimia nervosa, or simply bulimia, is a potentially life-threatening eating disorder where people may secretly binge, then purge. This means they will eat large amounts of food with a loss of control over the eating then work to get rid of the extra calories in an unhealthy way. There are many ways people will work to remove these extra calories, including self-induced vomiting, the misuse of laxatives, weight-loss supplements, diuretics, or enemas after binging. This is most common in younger people, aged 15 to 25, most affecting females, but men can have it as well. It is likely that a person battling bulimia has come from a family with a history of eating disorder, physical illness, and/or other mental health problems. Those dealing with substance use disorder, anxiety disorders, and mood disorders are also more susceptible to bulimia.
Causes and SymptomsThere is no known cause of bulimia, but societal and cultural ideals play a role. Value is assigned to body weight and shape which can influence a person’s feelings about their own body, causing them to feel as though purging would be a good option to live up to these ideals. Scientists are also seeing the possibility of a genetic link as eating disorders tend to run in families.
The symptoms of bulimia are ones that someone else may be able to see and bring to a person’s attention. Frequent visits to the bathroom, particularly after meals, excessive exercising, preoccupation with body image, an intense fear of gaining weight, and withdrawing socially from friends and family are all symptoms that someone is battling bulimia. Some of these symptoms, such as the frequent bathroom trips and withdrawal, can be see by a loved one. Bulimia is a dangerous disorder which causes physical symptoms as well as mental symptoms. Due to excessive vomiting, dental issues can arise. This can cause erosion of tooth enamel from stomach acid, causing teeth to appear clearer and become more sensitive. Other physical symptoms include swollen cheeks or jawline, constipation, acid reflux, fainting, muscle weakness, bloodshot eyes, and dehydration.
Health ComplicationsBulimia, if continued, can cause health complications in a person’s life. This is because it prevents the body from getting the nutrients needed. Throat and stomach ulcers can form, tooth decay and cavities can occur, inflammation of the esophagus can happen, damage can be done to the intestines and stomach, an electrolyte imbalance can be formed, and heart failure may occur. Frequent purging is very dangerous to a person’s health and someone who is battling should look for help because it is out there for them to survive.
Diagnosis and TreatmentTo be diagnosed, a person will go through a physical examination with their healthcare provider. They will discuss medical history as well as symptoms. It is very important to be honest with the healthcare provider as they are looking to help and provide aid. Additional tests may be ordered to see how the person’s health has been impacted. Treatment for bulimia is very similar to treatment for anorexia. Psychotherapy that focuses on thinking and behavior with techniques for developing healthy attitudes toward food and weight are one form of treatment. Nutritional counseling is another treatment which involves learning healthier ways to eat. Medication, such as antidepressants, may be used to aid in the reduction of binge eating and vomiting events, however, the long-term effectiveness is not clear. Finally, support groups are out there where people and their families meet and share stories.
Help is AvailableSociety today focuses so much on how a person’s body should look, making it hard for those who do not fit that ideal look to feel as though they are enough. When this becomes too much, a person may turn to something like bulimia, causing more harm than good. If you or someone you care about may be dealing with bulimia, the Alliance for Eating Disorders Awareness is a helpline that is available at 1-866-662-1235 to provide compassionate assistance towards recovery and healing for who needs it.
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We’re excited to announce Haley Dunn as our October 2024 Athlete of the Month! You can find Haley in both morning and evening classes, always welcoming you with a smile that lights up the room. Not only does her contagious smile brighten our days, but she also brings a sense of fun to every class. Haley joined us on a Bring a Friend Day and was instantly hooked, and we’re grateful she decided to become a permanent member of our IA community.
Haley is committed to improving her health by attending classes regularly and actively participates in our social and community events. She recently represented IA well at the Out of the Dark volunteer opportunity.
Determined and tenacious, Haley approaches her workouts with a smile. She exudes confidence while also embodying a humility that draws people in. She loves heavy lifts and gets excited when they’re on the workout menu, but she also recognizes areas for improvement and embraces the challenge. It’s this attitude that has contributed to her rapid growth!
We are thrilled that Haley has embraced IA and has become a cherished member of our community. Please join us in congratulating Haley on being named our October 2024 Athlete of the Month!
1. Where are you from originally? I am originally from Sewickley. I grew up here and everything about Pittsburgh feels like home.
2. Where do you work? I recently got a new job and work at TJMaxx
3. What is your favorite hobby? My favorite hobby is definitely film. I went to art school and also love going to the museums.
4. How did you discover CrossFit? I originally remember hearing about CrossFit years ago and my initial thought was that I physically could never be able to do it.
5. When did you start CrossFit? I first started CrossFit this year in January at IA!
6. Why did you start CrossFit? I started CrossFit because AK took me to a few bring a friend classes and I enjoyed lifting a lot. I quickly learned how incredible the community is and supportive everyone at IA is.
7. What is your favorite thing to do in CrossFit? My favorite thing to do is weightlifting but more specifically shoulder presses. While I was healing from a knee injury it was one of the only movements that I could do and I feel really strong in it.
8. What is your least favorite thing to do in CrossFit? I don’t find anything to be a least favorite but I do struggle with cardio and try to look at it as an area of opportunity.
9. What is the number 1 thing you want to get better at? I would really like to get better with running. Out of all of our cardio movements it is definitely my weakest.
10. What is your favorite part about coming to CrossFit at Industrial Athletics? My favorite part of coming to IA is the community and coaches. My social calendar has never been so full and the amount of laughter we share during the workouts fuels me to keep coming back.
11.* What is your favorite CrossFit WOD?*** I don’t have a current favorite WOD, however I love any WOD that includes heavy lifting or one rep maxs!
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Coach Kaela shares her story about when her anxiety got the best of her at CrossFit
Relatable StoriesIt is normal to be nervous and scared the first time you try something new like CrossFit. It can cause different emotions to build up inside you that you were not aware of. It can cause you to break down mid workout and make you think you never should have started and that you are not good enough. That is not true. It can be hard, but it is important to keep moving through those feelings. Acknowledge them, know they are there, understand them, and then you can fight against them. Each month I am going to bring you a story of someone who felt these feelings or hit some adversity in the gym, where they are now, and how they got through it. These feelings will get less as time moves on and as you continue to work throughout the gym.
Coach Kaela begins CrossFitYou may be familiar with this story as I share it often. I am very open about this to show this occurs to everyone and you will improve and make it better. I joined Industrial Athletics in July 2018. I greatly enjoyed the community and the workouts. I never lifted before, and my cardio was atrocious, so this was a new challenge. I found out very early on how much I hated wallballs and rowing, two movements not meant for people of my height. Anytime I saw a workout with either of those movements, I knew I would be scaling way down and it wasn’t going to be a fun one.
The 2019 CrossFit OpenI was convinced to sign up for the annual Open Internal Competition that is held at the gym. I was excited and it was a way for me to get to know other gym members. The Thursday night before our Saturday competition, CrossFit released the workout. What do you know. It was all wallballs and rowing. A 15-minute AMRAP of 19 wallballs and 19 cal on the rower to be exact. I was not too pleased and began to get nervous. I spoke with my brother, who was a member at the time, and he helped me through my anxiety and learn some tips to help on the rower. Saturday came and the atmosphere was incredible. Everyone was cheering everyone on regardless of what team they were on. It came time for my heat and the nerves began to set in. My judge was a new coach who was a super nice guy, which gave me a little bit of comfort. 3-2-1 hits on the clock and it is go time.
The Anxiety BeginsFirst round went by as expected; not great. I get to the second round, and I can feel my chest tighten. I can barely breathe, and I can feel tears coming to my eyes. “Why did I sign up for this? I’m nowhere near as good as anyone here. What am I doing? I can’t do this.” All these thoughts begin racing through my head. I am having a full-blown panic attack. Brinker, my judge, tried calming me down and realized what was happening. It wasn’t helping. It also didn’t help that the captain of my team was very intense, so she was behind me yelling at me to keep going. Thankfully, Coach Jen came over and walked me through the remainder of the workout. She knelt beside me, told me to close my eyes, and pretend I was just rowing down the river. She reminded me to breathe and helped me finish the remainder of the workout. As soon as the clock went off signaling the workout was over, I ran outside and began just crying my eyes out. It was the worst workout I ever had in my life and the worst feeling I had in a long time.
Moving ForwardI would be lying if I said this was the only time this happened to me. There were multiple workouts throughout my first couple of years of CrossFit where I had a mild panic attack. It all starts the same with the tightening of my chest and then the struggle to breathe follows. I stayed consistent with the gym and continued to work. As time went on, these feelings became less and less. I stuck with it and was able to learn the warning signs of a mid-workout panic attack. I was able to learn the way my body and mind work while I am getting that workout in. Because of this, I can identify that I am beginning to get in my head and slow down. Slowing down and focusing on one movement at a time helps me to finish the workout but not have an attack. Being consistent in the gym helps you learn your body more which causes you to be able to identify a feeling you may be having in the middle of a workout. Finding this ability is the first step to being able to control it when it does pop up. To this day, I will have workouts where something feels off and I can feel my chest start to tighten. That is my sign I am getting in my head. That is my sign to slow down and focus on one movement at a time.
Paying it ForwardI hope this helps anyone out there who feels inadequate in the gym or is questioning themselves. The most important advice I can give is to stick with you. Everyone has good and bad days. You will begin to learn how your mind and body respond to this new environment and new workout routine. Also remember that the coaches understand this happens and we are here to help you through a workout. That could mean helping you to refocus and gain control of your emotions or push you to become better and finisher stronger than before. If you want to share your story to help others, please let me know and I will share it in a future blog post. You may remain anonymous if you would like. CrossFit is a community above anything else and Industrial Athletics has the best one.
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Last month’s blog focused on eating disorders, discussing different ones. This month will focus on anorexia, which is a well-known eating disorder and is when a person severely limits their food intake. This can be a serious mental illness that can cause physical problems, and sometimes even lead to death. This month’s blog will discuss what anorexia is, the symptoms to look for, and ways to help fight this battle.What is Anorexia?According to Cleveland Clinic, anorexia nervosa is a treatable and serious eating disorder that is characterized by extreme food restriction and an intense fear of gaining weight. People fighting this will limit the number of calories as well as the types of foods they eat. They will lose weight and struggle to maintain an appropriate body weight based on their height, age, stature, and physical health. This can also include an obsession with exercise to lose what they believe is extra weight. People with anorexia may have body dysmorphia, creating a distorted self-image. This extreme weight loss can lead to malnutrition, causing dangerous health problems.
Who is at risk?Anorexia does not impact one type of person. People of any age, gender, race, ethnicity, sexual orientation, and economic status can find themselves battling this. People of all body weights, shapes, and sizes deal with this as well. While anyone can be impacted, the most common people affected are adolescent and young adult women. It does occur in men and the number of children and older adults is increasing. Approximately 1%-2% of the world population is affected by anorexia. This is a complex condition, meaning the exact cause is unknown. There is research showing a combination of things can be responsible. Approximately 50%-80% of the risk of developing an eating disorder is genetic, due to changes in brain chemistry. Overwhelming and painful emotions can cause people to limit food as an attempt to cope with these feelings and trauma that may have been experienced. Culture, environment, and peer pressure are all factors that can contribute as well. Culture idealizes thin bodies placing an unnecessary pressure on people and peer pressure from teasing, bullying, and ridiculing because of appearance due to these culture standards. Not everyone looks the same and being healthy is not shown by physical appearance.
Many people picture those with anorexia to be very slim, but that is not always the case. Individuals with large bodies can also have anorexia. Unfortunately, these people may be less likely to be diagnosed due to cultural stigma against fat and obesity. Those who are slim and underweight may not necessarily have anorexia either. There is no specific body type that anorexia impacts. It is much more than appearance.
Symptoms and Warning SignsAnorexia also involves mental and behavioral components. An intense fear of gaining weight, an obsessive interest in food, calories, and dieting, fear of certain foods, denying the seriousness of low body weight, and feeling a strong desire to be in control are all emotional and mental signs of anorexia. Changes in eating habits or routines, using diet pills or appetite suppressants, compulsive and excessive exercise, and making meals for others but not themselves are all behavioral signs of someone fighting anorexia. Side effects from starvation and malnutrition create physical symptoms of anorexia, which include dizziness, fainting, slow or irregular heartbeat, low blood pressure, shortness of breath, always feeling cold, muscle weakness, and bluish or purple coloring of the hands and feet. These are all signs a person could be battling anorexia.
How to HelpIf you are anyone you care about is showing symptoms of anorexia, please know there is help available and recovery is possible. The hardest part is recognizing and accepting the illness is there. This can be hard when a certain belief has been held for years. It is important to find help before the condition becomes serious and life-threatening. Psychotherapy, medication, nutrition counseling, and group therapy are all forms of recovery and aid for those fighting anorexia. In severe cases, hospitalization may be required. There is help out there for anyone fighting anorexia. The National Association of Anorexia Nervosa and Associated Disorders can be reached at 888-375-7767. This number is available if you or someone you know may be fighting.
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New Can Be ScaryStarting something new and outside a person’s comfort zone can cause great fear and anxiety. That is normal. It is very common for people to begin CrossFit with anxiety. One of the most common fears is not being good enough for it. It can be hard to ignore these thoughts. They can take over when starting something new and cause panic. It can cause breakdowns in the middle of a workout and cause a person to quit all together because they feel inadequate in the gym. They may feel as though everyone is watching them and judging them for how and what they are doing. Someone new may feel as though they are being looked down upon because they cannot get upside down or do pull-ups. They may think they should not be doing CrossFit because they cannot step up on a 20-inch box or perform a pushup to the ground. In these moments it is important to remember that everyone must start somewhere.
Everyone Has Day 1Everyone inside the gym has had a day 1 in CrossFit. That day 1 looks different for everyone. Former collegiate athletes may turn to CrossFit after years of inactivity and cannot do a pull-up now even though they used to be able to do 20 unbroken and strict. People who have never played a sport in their life will walk in and start with a squat that can’t go to parallel without their chest falling. Runners who have never lifted a weight will start and won’t be able to do a shoulder press with only the barbell. Everyone. Starts. Somewhere.
You Are Not AloneIt can be hard to remember this and escape your head in the middle of a workout. Sometimes the best thing to do is to stop and refocus. Stepping away from the workout may be necessary to regain composure and keep moving forward. The worst thing a person can do is quit and never come back. With anything in life, it takes practice and hard work to keep moving forward both physically and mentally. Someone may begin CrossFit and have a panic attack every time they see burpees on the whiteboard. After being consistent and attending classes multiple times per week despite the workout, this same person will notice they are still nervous but do not have full blown panic attacks. Continuing to attend and work hard, this same person will eventually make it to a class with burpees and approach it as “this is not my favorite movement, but I know I can do it”. It may take a couple months, or it may take a year. Either way, consistency will show improvement in the movement which leads to a better mental state overall.
Athlete StoriesEach month, Coach Kaela will be sharing a story about anxiety and overcoming this adversity in CrossFit to show everyone they are not alone, and it does get better. CrossFit is for everyone. With hard work and consistency, anything is possible. Your best may look different every day but be sure to always give it and work hard. If you can only give 80% that day, then give 80% and you gave 100%. You will be very proud of yourself when you see how far you come. Your future self will thank your current self.
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We’re excited to announce Jimmy Cochran as our September 2024 Athlete of the Month! A regular at our evening classes, Jimmy’s positivity and determination have led to significant progress since he joined. His magnetic personality and contagious laugh make him approachable and easy to talk with.
Jimmy is social and loves spending time with his family and friends. His plans often revolve around his brother and friends, reflecting his close relationships. As a fun and easy-to-coach member of our IA Community, Jimmy takes feedback seriously, focusing on maintaining safe movement before adding weight. His humility and encouragement for others make him a standout member.
We at IA are thrilled that Jimmy chose us as his gym; we’ve loved getting to know him! Please join us in congratulating Jimmy on being named our September 2024 Athlete of the Month!
1. Where are you from originally? New Wilmington, PA
2. If not from Pittsburgh, what brought you to Pittsburgh? Spent a few years in NYC before Covid which then brought me back to Pittsburgh
3. Where do you work? Maher-Duessel
4. What is your favorite hobby? Musical Theater – Seeing shows, singing, just an all-around theater nerd
5. How did you discover CrossFit? A friend asked me to do a one-month challenge while in NYC. When the challenge ended I was hooked!
6. When did you start CrossFit? Started in 2018 with a Covid pause before starting back up with IA in February
7. Why did you start CrossFit? Wanted to find a dedicated space to improve my strength/conditioning while relieving the stress from work/life
8. What is your favorite thing to do in CrossFit? Squats (leg day is the best day)
9. What is your least favorite thing to do in CrossFit? Any inverted move – I was meant to keep my feet on the ground
10. What is the number 1 thing you want to get better at? Getting out of my head as I approach heavier lifts (oh, and double unders)
11. What is your favorite part about coming to CrossFit at Industrial Athletics? Every class I take at IA I know I am going to get a great workout. But the best part about IA is the people. From the owners and coaches taking an active role in each member’s success to fellow members supporting each other inside/outside the gym. It really is an awesome community.
12. What is your favorite CrossFit WOD? Any WOD with rowing and squats
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We’re excited to announce Sara Gopal as our August 2024 Athlete of the Month! A regular at our 9:00 class, Sara is quiet but fierce in her workouts. She is always welcoming and friendly to all members. While you may not see her in other classes, her presence is felt through her enthusiastic participation in our internal competitions and her generous hosting of community events, including her memorable 4th of July party. Sara has a wonderful ability to connect with everyone and engages in meaningful conversations.
Sara consistently pushes herself in every workout, maintaining a positive attitude and strong determination. She is focused on increasing her strength and is actively working on her pull-ups. Additionally, she loves to run and enjoys the variety of movements we offer at Industrial Athletics.
Sara is a valued member of our IA community, and it’s no wonder her family loves her so much! Please join us in congratulating her on being named our August 2024 Athlete of the Month!
1. Where are you from originally?
Pittsburgh (East suburbs)
2. If not from Pittsburgh, what brought you to Pittsburgh?
Moved back “home” just before Covid but after 2+ decades in Chicago
3. Where do you work?
I’m happily retired but my background is Corporate Finance
4. What is your favorite hobby?
Travel + wine
5. How did you discover CrossFit?
Cheryl L suggested I try CrossFit
6. When did you start CrossFit?
Jan 2022 – time flies!
7. Why did you start CrossFit?
I was looking for a challenge – things I wouldn’t do on my own
8. What is your favorite thing to do in CrossFit?
I love all the variety – it never gets old
9. What is your least favorite thing to do in CrossFit?
Double under attempts
10. What is the number 1 thing you want to get better at?
I am working on pullups
11. What is your favorite part about coming to CrossFit at Industrial Athletics?
Great people – both the coaches and members. You never regret coming and working out
12. What is your favorite CrossFit WOD?
I like cardio mixed in with lifting
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We’re excited to announce Pete Raimondi as our July 2024 Athlete of the Month! Pete is an early bird who consistently attends the 5:15 am class and joins the Olympic Weightlifting class on Saturdays. He showcased his dedication by participating in our internal competition last November, delivering a fantastic performance.
Pete approaches every workout with a positive attitude, even embracing movements that may not be his favorite. His passion lies in powerlifting exercises like the deadlift, back squat, and bench press. Recently, he’s been focusing on improving his cardio and running stamina, supported by fellow classmates who join him for post-morning class runs.
Quiet yet warmly engaging, Pete’s smile lights up the room, drawing people to his friendly personality. We’re grateful to have Pete as a valued member of our community, and we congratulate him on being named our July 2024 Athlete of the Month!
1. Where are you from originally?
Pittsburgh, PA
2. Where do you work?
Arconic
3. What is your favorite hobby?
Cooking and eating
4. How did you discover CrossFit?
A friend of mine has been doing CrossFit for over 10 years, she introduced me to it.
5. When did you start CrossFit?
I started working with a personal trainer at a CrossFit gym about three years ago and eventually moved into classes.
6. Why did you start CrossFit?
I gained about 20 pounds at the start of the pandemic and wanted to find a way to lose it. Ironically, I now weight 20 pounds more than that, but that is not a bad thing.
7. What is your favorite thing to do in CrossFit?
My favorite thing to do in CrossFit are the powerlifting movements: Bend Press, Back Squat, and Deadlift.
8. What is your least favorite thing to do in CrossFit?
My least favorite thing to do in CrossFit is any WOD that requires both high intensity cardio and heavy weightlifting.
9. What is the number 1 thing you want to get better at?
Pull-Ups
10. What is your favorite part about coming to CrossFit at Industrial Athletics?
Getting to hand out with the 5:15 crew.
11. What is your favorite CrossFit WOD?
No particular favorite.
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Last month discussed body dysmorphia and how dangerous that can be. This can lead to different types of eating disorders depending on how severe a person’s body dysmorphia may be. Looking in the mirror and believing someone must lose weight or gain muscle could lead to eating in ways that are very dangerous to health. Anorexia, bulimia, binge eating, and orthorexia are different eating disorders that are very unhealthy and should be fought.
Eating disorders are defined as behavioral conditions characterized by severe and persistent disturbance in eating behaviors and associated distressing thoughts and emotions. Physical, psychological, and social function can all be seriously affected by this. An eating disorder often occurs alongside other psychiatric disorders. Mood and anxiety disorders, obsessive-compulsive disorder, and alcohol and substance use disorders are the ones that most commonly occur along with eating disorders. Eating disorders are treatable but can be fatal if left alone and not under control.
About 5% of the population is affected by eating disorders, which are most often developed during adolescence and young adulthood. They can occur at any age and affect any gender; however, it is more common for women to develop them. Less than 6% of those who meet the criteria for eating disorders are considered “underweight”. It is more common for those in larger bodies to develop eating disorders. This includes about 40% of “overweight” girls and 20% of “overweight” boys. Athletes may also be at a higher risk for developing an eating disorder, but this may be hard to detect due to secretiveness, stigma, and symptom presentation. These are also reasons why athletes are less likely to seek treatment for any eating disorder.
There is evidence showing genes and heritability playing part in why some people are at a higher risk for an eating disorder. That does not mean people without a family history have no chance of fighting an eating disorder. Everyone is susceptible, but there is evidence suggesting a person’s genetic makeup may play a role in risk. Research is still being done to find a better understanding of eating disorders and brain activity has been shown to be another risk factor. Differences in brain activity patterns between women with eating disorders and women who were considered healthy were found during research, showing how brain activity may play a part in risk. Research like this guides the development of new means of diagnosis as well as treatment for these disorders.
Treatment is available for anyone fighting an eating disorder. Treatment is very important as eating disorders can be fatal without it. There is a higher risk for suicide and medical complications for those fighting. Plans must be tailored to individual needs and could include one or more ideas, such as any form of psychotherapy, medical care, nutritional counseling, and medication. Psychotherapy includes different options, such as cognitive behavioral therapy, family-based therapy, and group cognitive behavioral therapy. Nutritional counseling and education can be helpful and would include the involvement of registered dieticians and other professionals that can help a person reach their goals. Medications will not cure an eating disorder; however, they can be effective when it is combined with therapy. Antidepressants are the most common type of medication used, but others may be used depending on the situation. Serious physical or mental health problems can result in medical care, specifically hospitalization. This is to stabilize acute medical symptoms through beginning the process of normalizing eating and weight. Treatment is available and vital for those fighting an eating disorder.
There are multiple types of eating disorders out there and our society may play a part in the development of them. Society has a picture of what a man and what a woman should look like. This can lead to body dysmorphia that can develop into an eating disorder. Men and women may feel the pressure to have a certain appearance, causing them to take extreme steps to look “perfect”. Eating disorders are dangerous and if you are concerned a loved way may be fighting, let them know they do not have to live up to any societal standard and there is treatment available to be a healthy individual.
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We’re thrilled to announce Anna King (AK) as our June 2024 Athlete of the Month. While AK primarily joins us in the mornings, she occasionally pops into our evening classes, spreading her infectious energy wherever she goes. A devoted CrossFit enthusiast, AK passionately advocates for others to give it a try, embodying the spirit of inclusivity and encouragement.
AK’s presence at the gym is truly uplifting; her warm demeanor and radiant smile illuminate every session. Despite facing challenges, including injuries, AK’s determination remains unwavering. She continuously pushes herself to surpass her limits, serving as an inspiration to us all.
We’re grateful to have AK as part of our community, and we extend our congratulations to her on being named our June 2024 Athlete of the Month!
1. Where are you from originally?
Newton, NJ
2. If not from Pittsburgh, what brought you to Pittsburgh?
I worked for a Non-profit organization that is based here in the Pittsburgh area.
3. Where do you work?
Christ Church at Grove Farm, as an Administrative Assistant to the Senior Associate Pastor.
4. What is your favorite hobby?
Crossfit ..
5. How did you discover CrossFit?
I watched the documentary Fittest in Dubai during covid and then went on to watch any and all documentaries / old games recordings I could find!
6. When did you start CrossFit?
I started doing crossfit inspired workouts at home during Covid, then when I moved to Pitt, I joined IA that summer.
7. Why did you start CrossFit?
When I watched the first documentary during covid, I thought, “These people are superhumans.. I think I can also do that.” So I tried it and fell in love!
8. What is your favorite thing to do in CrossFit?
I love rowing, the assault bike (unpopular opinion I know) and cleans!
9. What is your least favorite thing to do in CrossFit?
Double Unders..
10. What is the number 1 thing you want to get better at?
Getting upside down, doing handstand walks and handstand push ups. Just looks so dope!
11. What is your favorite part about coming to CrossFit at Industrial Athletics?
I love the PEOPLE! The community that has been built at IA is beautiful. But also every time I come I am challenged in some way and I love that!
12. What is your favorite CrossFit WOD?
I don’t think I have one!
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Our May athlete of the month is a long time member who has been nothing but determined and dedicated from the beginning. She tends to switch up her schedule frequently, so many of you may know her. She loves to climb as one of her favorite hobbies outside of the gym. Climbing translates inside the gym as well and gives her a bit of an edge. She may just be one of the most adventurous members we have! Our May Athlete of the Month is:
Lauren Berman1. Where are you from originally?
I moved here from Detroit around 12 years ago.
2. If not from Pittsburgh, what brought you to Pittsburgh?I got laid off after the crash in 2009 and it felt like it was time to try somewhere else, my dad grew up here and i had some really good memories of Pittsburgh from when I was a kid. Came for a visit and just fell in love with it.
3. Where do you work?I’m an attorney with the Pennsylvania Utility Law Project, we’re a state-wide legal aid program representing low income Pennsylvanians. We do direct representation of utility customers who need help staying connected to service, we also work on policy and intervene in rate cases and other proceedings at the Public Utility Commission to ensure that all low income Pennsylvanians have access to safe and affordable energy and water.
4. What is your favorite hobby?I love climbing, mostly indoors, but we’ve done a couple of outdoor climbing trips and we’re training for another on in the fall.
5. How did you discover CrossFit?My mom was doing CrossFit out in Wyoming and she thought I’d like it, so I gave it a try!
6. When did you start CrossFit?September of 2018, I think?
7. Why did you start CrossFit?I had had a tough year personally, and while I’m usually pretty active, I had gotten out of shape and hadn’t really had time to focus on exercise and my health. I had also been training for the Pittsburgh Marathon (half) and got injured, so i needed something that wasn’t running!
8. What is your favorite thing to do in CrossFit?I USED to love deadlifts, but we’re taking a break from those. I love running, working on pull-ups, cleans.
9. What is your least favorite thing to do in CrossFit?Probably thrusters, I don’t love burpees, but I can’t really do them right now anyway.
10. What is the number 1 thing you want to get better at?Currently, need to work on getting my cardio back where I want it, generally, I really like working on the gymnastics movements.
11. What is your favorite part about coming to CrossFit at Industrial Athletics?Other members and coaches are all great, I also love that I don’t have to think about what to do. I know I’m going to show up and get a good work out.
12. What is your favorite CrossFit WOD?I can remember the name, but there’s a longer AMRAP with really short sets of pull-ups, squats and push-ups maybe? I like the longer workouts with shorter reps schemes, that just keeps you moving.
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Our April athlete has been with us for a few years now. She is soft spoken but loves to laugh. Her personality is extremely playful and quirky. She doesn’t like to come to class alone so she comes to class with her gym friends. You can find her in different classes but you will always get the same energy. Our April Athlete of the Month is:
1. Where are you from originally?
– I was born at Magee’s Women’s but my parents moved us to Minnesota when I was 5, so I’m a Minnesotan.
2. If not from Pittsburgh, what brought you to Pittsburgh?
– I first came to Pittsburgh to be a summer day camp intern at Urban Impact on the Northside, and then fell in love with the people and pierogies so then I stayed.
3. Where do you work?
– Holy Family Institute
4. What is your favorite hobby?
– Crocheting and hanging out with people. Oh and trying new coffee spots and restaurants!
5. How did you discover CrossFit?
– My mom started doing CrossFit first then she got me and my sister to join her
6. When did you start CrossFit?
– I started in high school. Then, I took a break in college. And restarted 2 years ago
7. Why did you start CrossFit?
– I started CrossFit when I was really burnt out at work and needed a way to destress in a healthy way.
8. What is your favorite thing to do in CrossFit?
– Hang Power Cleans
9. What is your least favorite thing to do in CrossFit?
– Wallballs then burpees
10. What is the number 1 thing you want to get better at?
– Hanging Toes to Bar – my dream is to be able to do an entire workout hanging from the bar
11. What is your favorite part about coming to CrossFit at Industrial Athletics?
– the peeps! Everyone is so nice and supportive.
12. What is your favorite CrossFit WOD?
– Modified Fran or 12 days of Christmas
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We have all had discouraging thoughts about ourselves every so often, which is normal. When this transitions into a mental health problem, it can become severe. The disorder can cause changes in a person’s behavior that can impact their life. This is called body dysmorphic disorder. Body dysmorphic disorder is a mental health problem where a person’s reaction to “flaws” in their appearance is overwhelming. Negative thoughts about a person’s body become hard to control, and a person fighting this may spend hours each day worrying about how they look. It can be so persistent that sometimes it can create suicidal thoughts. While everyone may think of a flaw in their bodies, BDD is a more severe reaction to these thoughts and can create problems.
CausesMultiple factors, including environmental, psychological, and biological, cause this. Being bullied or teased may create feelings of inadequacy, shame, or fear of ridicule, which may lead to BDD. The exact cause is unknown, but it usually begins in a person’s adolescence or teenage years. It is believed about 1 in 100 people have BDD, with both men and women being affected equally. A family history of this or a similar mental disorder, abnormal levels of brain chemicals, personality type, and life experiences are all believed to be risk factors for body dysmorphic disorder.
Symptoms It is most common for people to become obsessed with their face, hair, skin, chest, and stomach, specifically when fighting through this disorder. People fighting this may constantly check themselves in the mirror or avoid it altogether. They may attempt to hide body parts under a hat, scarf, or makeup. While exercising is good to do, becoming obsessed with it and constantly working out can be a symptom of BDD. People may avoid social activities and leaving the house, especially during the day. Fighting BDD can also include always asking others if they look “okay” and then not believing it when they are told they look fine. Looking out for these symptoms is vital in helping someone you think may be dealing with BDD.
DiagnosisTo be diagnosed, a mental health professional must be brought in to evaluate symptoms and how much they affect a person’s life. This professional will see if someone is abnormally concerned about a small or nonexistent body flaw. The person being evaluated will have thoughts of a body flaw that is severe enough to interfere with the ability to live normally. Finally, other mental health disorders must be ruled out as a cause of these symptoms.
TreatmentThere are ways to treat BDD that are based on the extent of the problem. The age and health of the individual, their tolerance for specific medicines, and the opinion of the healthcare providers involved may all play a role in the treatment plan. Different types of treatment can include talk therapy or medicine. The best treatment is most likely a combination of these options. The most effective talk therapy for BDD is cognitive behavioral therapy. During this, the individual will work with a professional to replace negative thoughts and patterns with positive thoughts. Selective serotonin reuptake inhibitors, a specific type of antidepressant, tend to be the most effective medicine to treat this.
ConclusionBody dysmorphia can be a severe problem someone may deal with. In a gym environment, this can be common as many people work on their physical appearance. A gym contains people of all different body types and sizes, which can fuel feelings of inadequacy in appearance. It is important to remember that the flaws a person sees in themselves may not be there and may not be actual flaws. It is essential to see overall health and focus on that rather than appearance. Simply looking at a person can’t necessarily reveal their overall health. There is so much more that goes into health than how a person looks.
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Many people say they work out for their mental health in addition to their physical health. While that may not be everyone’s reason, scientific evidence shows exercise suits a person’s mental health, not just physical health. Working out can help reduce a person’s risk of heart disease, high blood pressure, diabetes, obesity, and cancer risk. It can also help those suffering from stroke, Alzheimer’s disease, Parkinson’s disease, and dementia. It can also allow individuals maintain a healthy weight and build muscle mass. While these benefits may seem obvious, there are many mental benefits to getting in a good sweat. The link between exercise and mental health may be complicated, but the good feelings after a workout cannot be denied.
Physical Impacts The MentalHaving better physical health can cause a person to feel better about themselves. Regular exercise can reduce stress, reduce symptoms of mental health conditions, and aid in recovery from mental health issues. This is because the ‘feel good’ chemicals in the brain, such as endorphins and serotonin, are released with exercise. Exercise helps to improve sleep, which is essential for managing mood. Sense of control, coping ability, and self-esteem can also be enhanced through training. Energy levels are increased, and muscle tension is reduced, helping people feel more relaxed. Focusing on moving can distract the brain from negative thought patterns. It can also create opportunities for people to get outside and interact with others, reducing feelings of loneliness and isolation.
TypesStrenuous exercise or long workouts are not necessary to see these health benefits. Studies have shown that low or moderate-intensity exercise is enough to make a difference. The recommendation is to be active most days, aiming for 2.5-3 hours of moderate physical exercise per week. Any exercise is better than none. Leisurely walking, stretching, yoga, and housework all give mild workouts. Jogging, fast cycling, and team sports are great ways to get vigorous physical activity but are not the only ways to obtain health benefits from moving. Getting started with exercise can seem intimidating. Creating a plan to start a routine that is easy to stick with is a great way to begin.
Get OutdoorsExercising outdoors may provide more mental benefits. Recent studies have found that people report higher enthusiasm, pleasure, and self-esteem when walking outside. They are also more likely to exercise again than people who stay indoors. Those exercising outside also do it more often and for longer bouts than those working indoors. Exercising outside provides more exposure to the sun, which increases serotonin, helping with anxiety and depression. This is due to cues from the sun to areas in a person’s retina, triggering the release of this chemical. While exercising outdoors is not necessary to obtain health benefits, there is an increased benefit.
Well-BeingMany people talk about the many benefits of exercising, including mental benefits. There is a reason people feel better when they move and continually exercise. Chemicals in the brain are released when exercising, and simply feeling more fit can aid in a person’s mental well-being. There are many reasons to exercise, and mental well-being is one of them.
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Many illnesses may come to mind when speaking about mental health. One of the most common is depression, which can come in different forms. One form was previously known as manic depression and is now called bipolar disorder. This mental illness causes shifts in a person’s mood, energy, activity levels, and concentration, making daily tasks difficult to complete. There are multiple types of bipolar disorder that all involve changes in mood, energy, and activity levels. Manic episodes (the high), occur when a person is in a period of feeling up, energized, and or highly irritated. A depressive episode (the low) is when a person is in a period of feeling down, sad, or hopeless.
One vs TwoThe first type of bipolar disorder is Bipolar I Disorder, which is defined by manic episodes lasting for at least seven days most of the day or manic episodes so severe the person will need medical care. Usually, depressive episodes occur and last at least two weeks. These episodes can come with mixed features where a person experiences both manic and depressive symptoms. Bipolar II Disorder is a pattern of depressive episodes and hypomanic episodes, where the manic episodes are less severe than Bipolar I. Finally, Cyclothymic Disorder features recurring hypomanic and depressive symptoms that are not intense enough or do not last long enough to qualify as hypomanic or depressive episodes.
SymptomsTypically, individuals get diagnosed during late adolescence or early adulthood, although symptoms can sometimes appear in children. Symptoms can include unusually intense emotions and changes in sleep patterns and activity levels. Everyone goes through mood changes; however, the episode duration and severity may vary. Symptoms of manic episodes include feeling high, joyful, or highly irritated. The individual might not be able to do many things at once without getting fatigued. A person experiencing a manic episode may have racing thoughts and a decreased need for sleep. On the other end, a person experiencing a depressive episode will feel very sad, slowed down, restless, and unable to do even simple things. A depressive episode can cause a person to have trouble concentrating, making decisions, and have a lack of interest in activities they typically enjoy.
The OddsMany factors can contribute to a person’s chance of having bipolar disorder. As this is still being studied, doctors rely on symptoms and history to diagnose a person rather than brain imagining. Some research also suggests specific genes are more likely to cause bipolar disorder. Having a parent or sibling with the illness can increase the chances of a person having it. No one gene causes the disease, but rather, many genes are involved. This is also being studied to help researchers develop new treatments.
StatisticsThe past few years have shown more research and information regarding bipolar disorder. Approximately 5.7 million adult Americans (2.6% of the adult population) are impacted by bipolar disorder each year. This is a mental illness that is still being researched, and advancements are being made to help find the best treatment solutions possible. Showing support and caring for someone fighting this illness is essential and shows them that they are not alone in this fight. Understanding the illness may help provide more support to a loved one in the future.
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Our third athlete for 2024 is a competitor. He has been extremely consistent since starting just under a year ago. He is a team player and enjoys cracking jokes between lifts. You can typically find him jamming out to some tunes while trying to hit a big PR! Our athlete of the month for March is:
Tyler Mootz1. Where are you from originally?
Originally from Clinton, Iowa.
2. If not from Pittsburgh, what brought you to Pittsburgh?
A moving truck. No but seriously, it was for a job at Pitt in 2017. It’s a longer story of how I ended up in Pittsburgh, but I moved away to Philly in 2019 and boomeranged back in 2022.
3. Where do you work?
I work for Accenture, which is a global tech consulting firm. We have an office downtown but I also work from home.
4. What is your favorite hobby?
5. How did you discover CrossFit?
I had met someone at a watch party for a TV show and he talked about CrossFit and enjoying it.
6. When did you start CrossFit?
Late June of 2023; not even a year in yet!
7. Why did you start CrossFit?I was ready to change my workout routine after lifting for around 6 years.
8. What is your favorite thing to do in CrossFit?
Heavy lifts like cleans, deadlifts, and front squats.
9. What is your least favorite thing to do in CrossFit?
I’ve been known to skip days that involve thrusters; wall balls are thin ice for me.
10. What is the number 1 thing you want to get better at?
Endurance. I have pretty decent strength but I can get winded pretty easily, so I’d like to improve how long I can go with repeated reps and movements.
11. What is your favorite part about coming to CrossFit at Industrial Athletics?
Anything I really enjoy in life has always come down to the people. Everyone at the gym has been very kind and easy to talk to!
12. What is your favorite CrossFit WOD?
Anything that balances lower body lifts, upper body, and a compound movement like pull-ups and/or toes-to-bar.
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Our second athlete of the month for 2024 is an early riser! They are consistent despite traveling nearly every weekend to visit family in the south. He may be one of the strongest athletes that we’ve seen at IA but is extremely humble when it comes to his classmates. You can find him in the 5:15am class layered up all year round. His warm-ups can look like a max lift at times! Our athlete of the month for February is:
Byron Martin1. Where are you from originally? Mesquite, Texas (Suburb of Dallas)
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If not from Pittsburgh, what brought you to Pittsburgh? Work
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Where do you work? Carnegie Mellon University (Assistant Vice Provost for Diversity, Equity, & Inclusion)
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What is your favorite hobby? Travel and Art Collecting
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How did you discover CrossFit? My friend and former co-worker introduced me to CrossFit when I was in Indiana. I took a year off during Covid but got back in the saddle when I landed in Pittsburgh.
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When did you start CrossFit? 2017 then again in 2023
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Why did you start CrossFit? I like the intensity and accountability of the workouts. As a former college athlete, it feels familiar. I also like the way my body responds to being in motion.
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What is your favorite thing to do in CrossFit? I like lifting weights, specifically back squat and power clean.
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What is your least favorite thing to do in CrossFit? Burpees and anything that requires me to be upside down.
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What is the number 1 thing you want to get better at? Core strength and flexibility. I know these items will improve my quality of life.
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What is your favorite part about coming to CrossFit at Industrial Athletics? I love the diversity of people. Everyone is coming from different walks of life. And regardless of what folks have to do when they leave, we all get to encourage one another in figuring out our fitness journey. The coaches are awesome and technically sound and they know each person, so they can push them in a manner that is correct for their fitness journey.
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What is your favorite CrossFit WOD?IDK… the next one
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Our first athlete to kick off the 2024 season is a friendly guy. You can catch him in either the earliest class of the morning or the last class of the evening. He’s always trying to improve his technique and gives 110 percent every day. His shoes match every outfit he wears and he is definitely one of the most stylish athletes in the gym. Our athlete of the month for January is:
Mike Brake1. Where are you from originally? Athens, GA 2. If not from Pittsburgh, what brought you to Pittsburgh? Moved for better job opportunity 3. Where do you work? Howmet Aerospace 4. What is your favorite hobby? Reading and listening to podcasts 5. How did you discover CrossFit? I’d done private personal training sessions at a gym in Tennessee where I worked in the same space as the CrossFit athletes. 6. When did you start CrossFit? January 2020 7. Why did you start CrossFit? I’d wanted a fitness program that was both challenging and came with a supportive and fun community. 8. What is your favorite thing to do in CrossFit? Climb the rope! 9. What is your least favorite thing to do in CrossFit? Thrusters, hands down. 10. What is the number 1 thing you want to get better at? Hand stand push ups 11. What is your favorite part about coming to CrossFit at Industrial Athletics? The coaches here genuinely care and are dedicated to the members’ success, and do everything they can to make it the best hour of your day. 12. What is your favorite CrossFit WOD? Helen
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Happy November! We are getting deeper into the holiday season. This month we will be having an internal competition for our athletes. This will be the first competition at IA, (other than the Open), since before the pandemic. This will give athletes an opportunity to compete and test their skills outside of class. The competition will fall on Veteran’s Day this time around. To celebrate the holiday, all of the workouts will be Hero WODs to honor our veterans. This will be a day full of sweaty fun! We hope to see you there, even if you’re not competing. Come and cheer on your fellow athletes!
Recap From OctoberIn October we had our annual Fall Fest the last Saturday of the month. Similar to last year, we had our pumpkin carving contest. We also enjoyed some sweet fall treats during the pumpkin carving contest. Congratulations to Rebecca who ended up winning the contest with her cat pumpkin!
This year, Dallas from B.A.M! Massage joined in on the fun! He is a great partner of ours and it’s always a wonderful time when he visits IA! If you’re interested in hearing more about his services, click the link below.
B.A.M! Massage
Programming Focus For the MonthThe heavy lifts for the month will include the Front Squat and the Push Press. Both movements are lifts that we commonly see in class. The front squat focuses on the posterior chain muscle groups. A strong front rack position is critical in increasing weight through the lift. The push press is the second lift in the push series and requires a full body effort, including stability throughout the mid-section.
The gymnastics movement of the month will be Pistols. The pistol is essentially a one leg squat. Have no fear if this sounds intimidating because the pistol has many progressions. The goal is to increase your skillset throughout the month.
The benchmark workouts for the month of November will be Andy and Amanda. Andy is a gritty Hero workout with high volume reps and movements. Amanda is a “Girl WOD” and is a sprint style workout to be completed as quickly as possible.
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Our athlete of the year was voted by her fellow athlete of the month recipients to represent the gym with a killer workout to close the year. This athlete is a demonstration of resilience as she has overcome adversity inside and out of the gym. She is a team player and a role model to her classmates and her children. Our Athlete of the Year is:
Heather Grew1. How do you manage to balance your commitment to Industrial Athletics with your personal and professional life?
IA has become a non-negotiable for my mental health above everything else. I go in the morning before my family is up – it’s the best way to start the day!
2. Beyond fitness goals, what motivates you in your everyday life, and how does this motivation translate into your workouts?
My kids! I workout to keep myself sane (haha) and to show them that sports are fun and rewarding. I want to show them that feeling healthy, strong, and confident is more important than looking a certain way.
3. Can you share how your friends, family, or significant other support your fitness journey, and how important this support is to you?
My husband, Jason, is my biggest supporter. He knows how important my mental and physical health is to me and helps me by getting the kids ready in the morning while I go to the gym. He also cooks healthy (mostly – haha) and goes to the grocery store for our family. He’s pretty much the best.
4. Aside from CrossFit, what other healthy habits do you incorporate into your daily routine to maintain overall well-being?
I try to eat healthy, but food is the challenging part for me! I’ve been working on eating mindfully and having a better relationship with food. I try not to obsess over the scale and look for non-scale victories – it’s hard though.
5. How has the mental toughness developed through CrossFit positively impacted other areas of your life, and how do you handle setbacks?
CrossFit has helped me to remember to just show up and to just keep going. Every little bit helps and everything counts.
6. What’s your guilty pleasure or favorite indulgence when it comes to diet, and how do you balance it with your fitness goals?
Hard to pick just one – haha. Chips, guac, and margaritas are my happy place. It is on the menu less frequently, but I definitely enjoy it 100% when it is in front of me!
7. Are there any athletes or fitness personalities who inspire you, and how do they influence your approach to training and life?
Annie Thorisdottir because she is the coolest and baddest mama. And Simone Biles – she’s incredibly amazing and is doing great things to promote mental health and self-advocacy. She’s also showing the world that gymnastics careers do not need to expire at the age of 18.
8. What are your favorite non-fitness-related hobbies, and how do they complement or contribute to your overall lifestyle?
Before kids, I used to do a lot of glassblowing – I would love to come back to it at some point. It’s similar to crossfit in that it’s very intense and involves technical skill. When you’re working, there is no space in your brain to think about anything but the present.
9. Do you have a fitness-related bucket list goal, and how do you plan to work toward achieving it?
Masters CrossFit Games? Haha. Kidding, but I would really like to be able to compete Rx in some Pittsburgh competitions. I would also really like to be able to do a muscle-up someday.
10. Reflecting on your personal life, what accomplishment outside of the gym are you most proud of, and how does it contribute to your overall sense of fulfillment?
Having and raising two babies while having a career. It’s incredibly difficult and I’m always tired (with a coffee cup in hand), but I wouldn’t change a thing. I’m proud of the fact that I’ve come back stronger than pre-kid me!
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Our November athlete of the month tends to fly under the radar in class. He may not be as vocal as other members but his worth ethic speaks for itself. He loves to travel and spend quality time with his wife. You will find him in the 6:15am class on most days of the week in his favorite square by the assault bikes. Our athlete of the month for November is:
Tyler May1. Where are you from originally? I grew up in Churchill which is just east of Pittsburgh. 2. If not from Pittsburgh, what brought you to Pittsburgh? 3. Where do you work? I work at Snowflake; I know, I know, not a great name. We are a cloud computing data company where I work on the Sales Engineering team. 4. What is your favorite hobby? I really love traveling and coffee. My wife and I try to travel as much as we can and have done some great weekend trips around Pittsburgh (I highly recommend Thomas, WV!) and we recently traveled to Greece. I have a coffee problem… I roast my own coffee and have an espresso machine at home! 5. How did you discover CrossFit? I discovered CrossFit through Garrett Carson (he went by G-Force at the gym) when we worked together years ago. He pushed me to try it out when he was coaching at IA. 6. When did you start CrossFit? I started CrossFit on September 6, 2017! I had to look up my initial email to Matt from 6 years ago. However, I honestly have never been consistent until the last 4 months. I think it proves that it’s never too late to get started again! 7. Why did you start CrossFit? After college, I was not as active as I wanted to be and I had put on some weight over a few years of inactivity. Everyday I would have trouble falling asleep and I would wake up with a sore back. After starting CrossFit, I feel much healthier and I don’t have random soreness unless we do huge sets of thrusters! 8. What is your favorite thing to do in CrossFit? I like doing cardio and bodyweight exercises. If I had to just pick just one exercise, I’d say planks. I’m not really good at them but I enjoy doing them! 9. What is your least favorite thing to do in CrossFit? This one is easy, Snatches 10. What is the number 1 thing you want to get better at? I really want to get better at pullups, I have improved a lot this year but would love to be able to crank out a set of strict pull ups. 11. What is your favorite part about coming to CrossFit at Industrial Athletics? Definitely the people, I love the coaches and the community we have in our 6:15 class! Everyone is so supportive and constantly cheering each other on. 12. What is your favorite CrossFit WOD? My favorite CrossFit WOD would include bodyweight exercises and cardio. I love the workouts that go through a list of exercises but you never repeat any. It feels gratifying to cross things off a list and know you don’t have to do them again in the workout.
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Our Athlete of the Month is a charismatic athlete who seems to keep getting stronger and stronger! She’s a Northside native who wears many hats outside of the gym. She loves to travel and has a competitive background! Typically you can find her in one of the morning classes vibing to the 90’s jams!
Our Athlete of the Month is:
Candace “CR” Coston
1. Where are you from originally? Pittsburgh
2. If not from Pittsburgh, what brought you to Pittsburgh? N/A
3. Where do you work? I do Professional Services Contracts and Benefits contracts for several companies.
4. What is your favorite hobby? Traveling the world
5. How did you discover CrossFit? Rugby teammate
6. When did you start CrossFit? I have been in and out of CF. Initially in 2008 but this time around January 2023.
7. Why did you start CrossFit? For better overall fitness and camaraderie.
8. What is your favorite thing to do in CrossFit? KB Swings
9. What is your least favorite thing to do in CrossFit? 800m runs, eek!
10. What is the number 1 thing you want to get better at? Toes to Bar
11. What is your favorite part about coming to CrossFit at Industrial Athletics? It gets my mind ready to tackle the tasks of the day and then sleep better at night.
12. What is your favorite CrossFit WOD? I like AMRAP WODs that mix the cardio and weights.
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Drug addiction is classified as a mental illness, as addiction changes the brain in fundamental ways by disturbing a person’s typical hierarchy of needs and desires. Addiction can create new habits in the brain, which consist of procuring and using drugs. This change overrides a person’s ability to control impulses despite consequences, like other mental illnesses. In 2017 about 38% of adults battled an illicit drug use disorder. The Diagnostics and Statistical Manual of Mental Disorders (DSM) includes criteria for drug use disorders and distinguishes between two types. Drug abuse is when a person uses a prescribed medication in any way other than directed by a doctor or using any illicit substance. Drug dependence is a physical condition where the body adapts to substance use and occurs mainly with opioids and benzodiazepines.
Signs and SymptomsWhile not every instance of drug use will lead to dependency, it significantly increases the likelihood of a person taking the drug more regularly. Continually taking drugs to perform a function, such as to sleep, increases the risk of becoming dependent. Using prescription drugs more frequently or in higher quantities also increases the risk of dependency. There are different signs of drug abuse than there are for reliance. Signs of drug abuse include using drugs more frequently, prioritizing drugs over activities previously enjoyed, taking substances until passing out, being surrounded by others with people who use the drugs, and looking forward to the times a person will be using. Signs of drug dependency include changes in behavior, needing higher levels of the drug for the same effect, weight fluctuations, withdrawal from social events, anxiety when running out of pills, and experiencing withdrawal symptoms. Drug abuse may lead to drug dependency and can be a slippery slope.
Chemical ResponseMany who abuse drugs fall into a false sense of security where they believe they are mentally strong enough to stay out of trouble. A substance use disorder is a chemical response in the brain because of the neurotransmitters, meaning even the strongest will cannot stop how the imbalances cause a person to feel. Denial is also a common theme of drug addiction. People who are abusing drugs tend to lie to themselves about whether they can stop.
Professional HelpHaving a loved one suffering from drug addiction can be painful, but there are ways to help them receive the help they need. Offering service can be complex as the person’s self-control is affected due to what is occurring in their brains. Showing support can aid those fighting to stay motivated to obtain help and get off drugs. Encouraging them to find professional help for addiction and offering care is essential. This can help a person find the proper help they need. While people cannot force those fighting addiction to find support and cannot control them, voicing concerns and offering to go to a treatment assessment with them can be encouragement to move forward with obtaining help.
Note TakingWhen talking to a loved one fighting drug abuse, there are some critical notes to remember. It is essential to express concerns and state facts, not opinions. It is also vital to stay patient and offer help, which may include information on treatment, how it works, and how it can help. Finally, offering to go with them to the doctor or appointment may help them feel less alone and more secure in the decision. When discussing this, it is important not to judge, criticize, yell, act angrily, or enable the person. These can drive away the one fighting, and they may never work towards help.
Helping Drug addiction is a serious condition that many people suffer from. Many people who suffer deny they have a problem. Others want help but struggle to control themselves and their addiction. It has been shown that this is a chemical issue inside the brain and a mental health disorder. There is help out there for those fighting and those who love someone fighting. Finding the motivation to stop is the first step. Helping a loved one find that motivation can be a big help in leading them to a better and healthier life.
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On The Brink In addition to our benchmark WODs, we...
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Have you ever found yourself stuck in your fitness journey,...
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Our Athlete Of The Month for August is a bubbly,...
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This month’s mental health blog is speaking to everything related...
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Our Athlete of the Month for July is one of...
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The importance of sleep is often mentioned regarding health, yet...
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Recap From Murph May is always focused around the Hero...
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Our athlete of the month is a model member. He...
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When it comes to mental health, there are countless organizations that help those in need it. One of the largest is the National Alliance on Mental Illness, also known as NAMI. While NAMI is not a new organization, it’s popularity has grown over the years as more people discuss mental health and its importance. NAMI began in 1979 as a small group of families gathered to discuss the importance of mental health. Since then, it has grown into the nation’s leading voice on mental health. NAMI currently has over 600 local affiliates and 49 state organizations. They work in communities to raise awareness and provide support for those that fall victim to mental illness.
VisionThe vision of NAMI is to work towards a world where all people impacted by mental illness can be supported by a community that cares. Their mission is to provide advocacy, education, support, and public awareness to all that need it. The values of NAMI move the organization closer to their mission and vision. They value hope and believe in the possibility of recovery and wellness. Another value that is highlighted in their mission is inclusion. NAMI embraces diverse backgrounds, cultures, and perspectives. NAMI promotes empowerment by helping individuals find confidence and self-efficacy. Compassion is also important in their mission. They do this through the practicing of respect, kindness, and empathy. Finally, NAMI believes in fairness and fights for equity and social justice.
The JourneyWhen NAMI began in the 1970’s, they focused on family support groups around the country. They sought out answers and treatments for loved ones impacted by mental illness. A group in California transformed into an organization called Parents of Adult Schizophrenics. This was a nonprofit association that eventually changed its name to The Alliance for the Mentally Ill of San Mateo. This local group grew and sparked a national movement. This group would grow through the years, advocating for more research, greater support, and public awareness. This organization would become the nation’s largest grassroots mental health organization. NAMI would eventually be appointed to the National Mental Health Advisory Council in 1982.
TransformationThroughout the years, NAMI has launched several programs that are still utilized today. In 1999, NAMI Family Support Group was launched. This program is a peer-led support group for adults with loved ones experiencing symptoms of a mental health condition. Between 2001-2003, NAMI launched its Peer-to-Peer program. This is a free, eight-session educational program for adults with mental health conditions looking to better understand their recovery. In 2018, NAMI launched their Family and Friends seminar. These seminars inform and support people who have a loved one with mental health conditions. This is currently in the pilot phase, so it is only available in certain states.
Trusted ResourceThe National Alliance on Mental Illness is the leading organization for education and support in the country. They provide assistance to help those who battle with mental illness as well as those who love someone with mental illness. NAMI is a wonderful resource for those dealing with any sort of mental illness in life. For more information on what NAMI provides, check out their website at www.NAMI.org.
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Our Athlete of the Month is typically a woman of few words. That is the complete opposite for her performance, which is pretty loud! She has been crushing PRs and continues to get stronger each month. Some of her favorite movements consist of heavy lower body exercises. You can find her in the 5:15am class at least three times a week. If you’re not a morning person you might have missed seeing her so check the leaderboard in Wodify. You are guaranteed to see here there! Our Athlete of the Month for May is:
Melanie Lewis1. Where are you from originally? Elizabeth, PA
2. If not from Pittsburgh, what brought you to Pittsburgh? N/A
3. Where do you work? I’m the Life Skills and Autistic Support teacher at Carlynton Jr/Sr High School.
4. What is your favorite hobby? I love to read and do miscellaneous crafts.
5. How did you discover CrossFit? I follow someone on Instagram that always posted videos of CrossFit and thought it looked fun, so I started Googling gyms in the area.
6. When did you start CrossFit? About 1 year ago
7. Why did you start CrossFit? I’ve always been inconsistent in the gym and never saw progress because I would get bored in the gym. I love that CrossFit is never boring and the programming is done for me- all I have to do is show up.
8. What is your favorite thing to do in CrossFit? Deadlifts, squats, and burpees
9. What is your least favorite thing to do in CrossFit? Push ups
10. What is the number 1 thing you want to get better at? Toes to bar
11. What is your favorite part about coming to CrossFit at Industrial Athletics? Everyone here is so positive and uplifting all of the time!
12. What is your favorite CrossFit WOD? Daniel
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Men are often told to be tough and hide their emotions. Society deems men who express themselves as weak or feminine. This causes bottled up emotions and feelings. In response, men are less likely to seek help which can be harmful for them and others. The American Journal of Public Health published a review of studies in 2022 that dealt with the societal stigma surrounding mental illness. This study found that men who internalized the stigma were less likely to seek help for psychological issues. The study also found that men were more likely to face a heightened risk for severe mental illness. Men have lower rates of reported depression than women, however, they are more than twice as likely to die by suicide. The stigma around mental health, especially for men, prevents many from speaking up.
SymptomsMen may experience different symptoms than women. One reason for this may be men’s views on mental health. Men tend to experience higher levels of anger, aggression, and irritability. They may also show distress in other ways that are deemed “culturally acceptable”. Women, on the other hand, typically display signs of low mood instead. As mentioned in previous blog posts, mental illness impacts the body just as much as the mind. Symptoms of an illness such as depression for men can also include a racing heart, digestive issues, or headaches. While men are not likely to seek help for mental health issues, they are likely to visit their doctor regarding physical symptoms. Men are also more likely to self-medicate for depression with alcohol and other substances rather than seeking professional help.
StatisticsSince men are less likely to speak out on mental health this creates less diagnoses. Approximately 10% of men experience some sort of depression or anxiety with less than half seeking treatment. In 2020, men died by suicide 3.88 times more than women. Nearly 60% of men have experienced at least one trauma in their lives causing PTSD. This trauma can develop in weeks, months, or even years. Around 49% of men feel more depressed than they admit to those around them. The Today Show performed a survey of 1,000 men which confirmed the assumption that men are much less likely to voice their struggles with mental illness, even if that includes thoughts of suicide.
StigmaBreaking the stigma around mental health is the first step to helping more men feel comfortable discussing their struggles. Opening up about mental health does not mean someone is weak. It means he or she is aware that there is a problem that needs to be addressed. Be sure to check in on the men in your life to make sure that they are not suffering in silence. Help them feel comfortable with expressing their struggles by showing them that there is strength in seeking out help.
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As most of you know, this week is the first IA Spirit Week! This will consist of different themes throughout the week that athletes can participate in! On Saturday, athletes will join Matt and Coach Jen for our 10 Year anniversary WOD! Both have been here since the start of the gym and deserve to be celebrated for all the hard work, sweat and tears that they’ve put in. Coach Jen was even in Matt’s first fundamental class. Today’s newsletter will go through some of the ups and downs that IA went through to get to where it’s at now.
ExpansionMatt opened the doors to Industrial Athletics on April 1st, 2013. The original building was a warehouse around the corner from where we reside now. A few years later after the membership started to grow, we moved into our current building. As industrial continued to grow, we expanded the class floor space by removing a wall. This allowed us to increase class sizes. Shortly after this, Jen and Matt realized that it may be wise to find some new coaches to help with the membership. That’s when four new coaches got their Level 1 CrossFit certifications and began coaching!
Covid-19Once covid hit, the gym was forced to shut down. This was an unexpected blow to the gym as it was for most businesses. IA was closed for three months during this time. We ran virtual classes every day and tried to keep members as engaged as possible. Inevitably, this was the start of a new chapter for the fitness world. Things were changing and we had no choice but to adapt. Before we could reopen the gym, we ran classes outside at a local park. This allowed members to see each and workout in a community once more. In June, Industrial Athletics finally opened back up. This was the introduction of squares, masks, and intense cleaning while working out.
Post PandemicThe pandemic introduced us to not only new athletes but a new way of training. Private training was introduced at IA. This allowed athletes to get 1:1 training to achieve their goals without the pressure of a group setting. We also expanded our fundamentals program to 12 days which helped members transition into class with more confidence. The private training program has added much value to IA’s offerings over the past few years. It has also given members great results and increased athlete goals.
Present DayToday, IA looks a lot different than it did when we first opened. We still offer fitness to our athletes and stive to make the membership better each day by leading by example. Coach Leslie has stepped into the GM role. She manages new member intros and fundamentals, private and group training, as well as client relations and memberships. Moving forward, she will be taking the responsibilities that once belonged to Matt. The group coaching staff consists of Head Coach and Client Success Manager – Jen, Kaela, and our newest coach Jenn McNamara. They are all focused on keeping you safe, helping you reach your goals and pushing you to be the best version of yourself inside and out of the gym. We also want to say a special thank you to all of our members. We couldn’t have made it this far without you! Cheers to 10 Years!!
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One of the main reasons that Industrial Athletics exists is to offer a service to our community. We give the service of health. Each day, we show up with the hopes to make our members better people. This day in age, inflation is soaring, and expenses are tight. Even still, we ask the question of why the gym is the first thing on the priority list to go? In today’s blog, we will unpack why you need the gym and a consistent fitness routine. Mental HealthThe correlation between the body and the brain is a hot topic in the fitness world. This is scientifically proven as well. When working out, the body releases endorphins which positively impacts the brain. Fitness is a great way to regulate our out of whack hormones. It is also a good way to release toxins from the body by sweating. Both the toxins and hormones can threaten our mental health if they are left unchecked. When we are sedentary and aren’t moving our bodies, we are more susceptible to anxiety, depression, and mood swings.
CommunityHuman Interaction and relationships play a major part in our overall health. During the pandemic shutdown, risks of not only illness but mental health spikes increased due to the lack of human interactions. The relationships that we build in the gym matter greatly. Coming to the gym on a regular basis allows you to interact with others. Your gym community can also be a support system where you can be yourself. It also allows you to work hard while having fun and developing friendships that can change your life. One final benefit that your gym community brings is accountability. This keeps you coming back and instills a sense of integrity between yourself and others.
LongevityHave you ever heard the quote, “a body in motion, stays in motion”? The opposing part of that quote is a bit harsh, so we won’t discuss that today. The bottom line is that it is essential to keep your body moving for health and longevity. Movement must be a way of life just as eating healthy and getting enough hour of sleep. These, among other crucial aspects of life all amount to a mixture for success or demise. The scary truth is that this could be a matter of life or death. We all want to live into our old age years, but we want the years to mean something. Being alive and living life are two separate things. The creator of Bubs Naturals, a collagen product line, said, “Die Young as Old as Possible”. This is exactly what we mean when we preach about fitness and moving with a purpose. So, next time you consider skipping a workout or lowering the gym on the priority list, think about how incredibly important your health truly is.
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In our most recent episode of The Stronger Revolution, we sat down with Kaitlyn Yerger. She is an endurance athlete competing in long distance runs that span six (plus) hours. During our conversation, she told us about growing up with outdoor activities and how she got into endurance racing.
Some of us strive to complete a marathon: 26.2 miles of road running. There are industries built around people running marathons and training programs to help people achieve that goal. However, 26.3 miles on the road wasn’t enough for Kaitlyn. She wanted to run more … a lot more. Also, she didn’t want to run more on the nice smooth road, she wanted to do it on trail. An Ultramarathon is defined as any distance over standard marathon. Ultramarathons can be 50 miles, 75 miles, 100 miles, or more. They take hours and hours to complete. Runners have to train themselves to be able to eat during the runs and often have support teams to help get them from start to finish.
For her training, Kaitlyn obviously runs. However, she also attends CrossFit regularly. She needs to build strength in places other than her legs. She also needs to make sure that all of those little support muscles in her ankles and knees are strong. Trail running isn’t easy and can be incredibly taxing on the lower leg. After getting the taste of first place in a recent race, she’s gunning for top stops in upcoming races as well. Hear more about those in the full episode.
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Our Athlete of the Month for April is a family guy. He has been a loyal member since we came back from the pandemic lockdown. He loves to smile and lift heavy weights over his head. You can typically find him in a mid-day or a 6:30pm class, although he’s not typically alone. This little helper he has with him happens to be his energetic son! Our athlete of the month for April is:
Eduardo Seola1. Where are you from originally? I am from Brazil. I lived in many different places there, including the south of the country where the weather is close to what we have here, but also in the north and the middle of the country where it is always warm and humid. And I miss it a lot. Working out on cold days is very hard for me.
2. If not from Pittsburgh, what brought you to Pittsburgh? The company I work for is a multinational with headquarters in Pittsburgh, and the plant where I used to work in Brazil would be shut down. So I was given the choice to work in another plant in Brazil or here. And since it all worked out for my wife too, we moved to Pittsburgh in January 2020, right before the pandemic.
3. Where do you work? The company is called Wabtec, and the office is in North Shore, close to PNC Park.
4. What is your favorite hobby? Can I call CrossFit a hobby? Other than working and taking care of my son, that is all I do regularly.
5. How did you discover CrossFit? A new gym opened close to our house, and I decided to go there and get to know this new thing.
6. When did you start CrossFit? In 2015, around two months after getting married to Flavia.
7. Why did you start CrossFit?Flavia made me do it. LOL. It is a long story: I have always been sedentary… for my whole life until I met Flavia. Exercising was always part of her routine, so when we got married and moved in together, I decided I needed to try something too. By that time, she was going to the gym and being part of a running team. I felt like I was not fit enough to join this team, and because of my work schedule, we could not go to the gym at the same time. I tried going by myself but I never liked it. Until a Crossfit gym opened in our neighborhood, within a walking distance of our house. I went there and enjoyed it, especially when I started to make friends and keep each other motivated all the time. One month later Flavia joined me, and there go 8 years doing CrossFit together now.
8. What is your favorite thing to do in CrossFit? Whenever I do something completely new, for the first time. Imagine me being sedentary for decades and one day doing a muscle up… it is awesome.
9. What is your least favorite thing to do in CrossFit?I don’t think I have one. I am sometimes worried that I may interfere in our classes because I am always talking and telling everyone things about my day… so, I hope I am not bothering anyone.
10. What is the number 1 thing you want to get better at?Consistency. For some time after starting here, I could not come as many times as I wanted, and I was also not focused on my diet, but things have been changing lately.
11. What is your favorite part about coming to CrossFit at Industrial Athletics?It is my therapy. I feel good here, the environment and the people are great.
12. What is your favorite CrossFit WOD? I have 3 that I always love to do: Annie, Cindy, and Helen.
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This month’s mental health blog will address the benefits of medication to help combat the symptoms that come along with mental illness. Simply exercising, eating clean, and keeping a positive mindset can improve your mental health but may not be enough. Taking medication for mental illness is not an easy way out but may be essential for some to live a “normal” life. Medication works best when it is part of a treatment plan. This plan may include therapy, peer programs, exercise, etc. It is important to know that it will take time to feel better and some medications take weeks to show improvements. Side effects may even start before the benefits. Know that not all medicines are the same and it is normal to switch to find one that works best for you. There are many types of medications out there to help with different mental health illnesses.
AntipsychoticOne type of medication is antipsychotic medications. These can help reduce or eliminate unwanted voices or fearful thoughts. Antipsychotics promote clear thinking, a focus on reality, and feelings of organization and calmness. Antipsychotics also help people sleep better and communicate more effectively.
AntidepressantsAntidepressants are one of the more common types of medication for mental illness. These aid in reducing feelings of sadness and anxiety. They help people dealing with suicidal thoughts. They do not make people happy or change a person’s personality, but simply help prevent harmful thoughts and feelings of depression.
Mood StabilizersMood stabilizers work to reduce extreme highs and lows in mood. They do not prevent the feelings from the normal joys and fears of life, but simply manage the more extreme feelings. This medication can treat depression that lasts for long periods of time, goes away, and comes back. This is typically used when symptoms aren’t treated well enough with an antidepressant alone.
Sleeping Pills Sleeping pills and tranquilizers help to reduce anxiety and insomnia. These medications can make a person feel more relaxed. Some are used to assist with sleep but all can cause drowsiness so they should be used with caution. These are only to be used briefly as longer use can cause dependency.
StimulantsThe final type of medication are stimulants and related medicines. These can improve concentration and have a calming effect. They increase the attention span of both children and adults. They can also improve the ability to follow directions and reduce hyperactivity and impulsiveness.
ConclusionWhen thinking about going on medication for mental health, it is important to understand that there are options available. Have an open conversation with a doctor to get information about how the medication can help with specific concerns along with possible side effects. Discussing different medications with others who have similar experiences to gain first-hand information can also be helpful. A lot of the time the only way to know if a medication is right is to try it. If side effects pop up that are harmful or uncomfortable, it is always possible to stop the medication with the help of a doctor. Taking medication for mental illness does not signify weakness. It also does not cure people. It is a mechanism to help with the symptoms felt with mental illness.
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Do you ever wonder how some people seem to always get it done? They make it to the gym no matter what. It may seem like they’re constantly in a winning season. Maybe they have it easier than others. Staying motivated can be difficult at times where you feel like you’re not making progress quickly enough. Today’s newsletter will walk you through some tips on staying consistent when you’re not feeling motivated.
Set a GoalSetting a goal can help keep you motivated. This may also allow you to create new habits or to learn a new skill. Make decisions and choices based on the goal. If your choice is going to take you away from the goal, think twice. For long term goals, make sure to set reminders to check in on your progress. Also, be willing to adjust and switch direction if you needed. Give yourself grace while also staying determined to achieve the goal. Get an accountability partner as that may help to hold you accountable. Working with a coach to help set goals is also an option as well. Remember it is important to celebrate after you achieve each goal.
Do an Event or ChallengeSigning up for a race, challenge, or competition can add some diversity into your routine. Training for an event can be very time consuming. This may require some extra effort in a few areas such as diet and nutrition, fitness, and sleep. Be prepared to increase the effort in each of these areas for optimum success. Since some training cycles can last for months, continue to check-in with your progress as often as needed.
Stop ComparingStop comparing yourself to others and their progress. Everyone is running their own race in the gym and in life. It is unrealistic to compare your body, progress, or skillset against someone other than yourself. Your comparison should only be against who you were the day before. Measure yourself in how you are progressing but do not allow it to become overwhelming. Change can be slow but continue to track progress to ensure that you’re moving in the right direction.
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As we begin the official start of the CrossFit Games season, there may be some emotions that follow. The Worldwide Open is the first competition that kicks off the season. This is exactly what it sounds like. It is an international competition that is open to anyone. This may be your first time doing the Open or your 10th. Maybe you have never even heard of the CrossFit Open. Today’s newsletter will breakdown how to approach the Open for the average athlete that is not planning to compete in the CrossFit Games this season.
Test Your FitnessSince people all around the world are competing in this competition, it creates a sense of excitement. The workouts are typically a bit more intense than your daily workouts. With this being the case, you may be pushing harder than usual. This urge to work harder is normal. This is a great opportunity to test your fitness in ways that you may not have before. Some athletes have never been in a competition atmosphere. Those that have, understand the different feeling a competition provides.
Identify WeaknessesIn our fitness journeys, we are often challenged. Each year, the Open offers movements that will expose weaknesses. Instead of looking at this as failure, try to look at it in a different light. This is a great time to take a step back and identify that this movement or group of movements is not a strong point. In that examination, try and pinpoint the area that you need to improve. Doing so will help you better achieve those movements in the future. This may include increasing your cardio capacity or improving your mobility and or flexibility. It also may just be a matter of strength. Those are all simple areas that one of our coaches can help you work through. All we need from you is the effort to get you there!
Celebrate VictoriesIn addition to the intensity, the CrossFit Open offers opportunities to try new movements and weights. The workouts are very black and white in the sense that there is not a lot of room for adjustments. This keeps it standardized and makes it easier to judge. The other side of it means that the scaling may be a bit different from what you’re used to. This provides opportunities to hit a PR (personal record) on a heavy lift that you’ve never tried before. A PR may also be as simple as getting your first clean pull from the floor. It may also be something bigger like your first pull-up. Make sure to celebrate all of your achievements, big or small. Remember that it is an accomplishment to simply participate.
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Our Athlete Of The Month for March is all about family. She joined the gym and then brought her husband along. Now they both enjoy fitness and fun together. During the week, you can typically find her in the morning classes before heading to work to take on her busy day. The whole family, including the kids, can be found at Sunday morning open gyms. This is where the term, “a family that does fitness together, stays together”, comes into play! The Athlete of the Month for March is:
Heather Grew1. Where are you from originally?
– Pittsburgh – Aliquippa/Center Township area
2. If not from Pittsburgh, what brought you to Pittsburgh?
– N/A
3. Where do you work?
– Strada… It’s a multi-disciplinary design firm. I’m an architect.
4. What is your favorite hobby?
– Pre-kids I did a lot of glassblowing at the Pittsburgh Glass Center. Some day I will again…. haha….
5. How did you discover CrossFit?
– I lived in Seattle for a short time and my coworker/roommate dragged me to a class once and I was instantly hooked.
6. When did you start CrossFit?
– 2014 I think? I took a break to have two kids + pandemic and restarted in 2021.
7. Why did you start CrossFit?
– I started just to get in shape, but I quickly realized that it is filling a lot of other needs – stress relief, mental health, sense of community, etc. I did gymnastics growing up and I’m pretty competitive, so crossfit is definitely a natural fit for me.
8. What is your favorite thing to do in CrossFit?
– Handstands! I also love snatches.
9. What is your least favorite thing to do in CrossFit?
– Running and the bike.
10. What is the number 1 thing you want to get better at?
– Cardio… refer to above I really would like to get pull-ups without the band. Someday a muscle-up?
11. What is your favorite part about coming to CrossFit at Industrial Athletics?
– I love that you can just walk in, get your butt kicked, and walk out feeling great (and sore). You just need to worry about showing up. Also, the people and community make it worth the effort.
12. What is your favorite CrossFit WOD?
– Hmmm… Murph minus the running – haha. Murph is just a great day
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Therapy has grown in popularity over the last few years. It helps to provide a safe space for individuals battling mental health issues. This gives them an opportunity to open up and be vulnerable. It is a way for people to get the help they need through coping mechanisms. Therapy provides many benefits to those who seek it. This month we will be unpacking some of the benefits of therapy. We will discuss how and why therapy can be so helpful.
The Right TherapistBefore diving into the benefits of therapy, it is important to note that finding a therapist is a major part of the process. Seeking out a therapist that makes you feel comfortable and that you can connect with is key. This will allow for better chances of receiving benefits. Chemistry must be there between the therapist and patient. There is nothing wrong with trying therapist, finding out the chemistry is off, and switching therapists. Therapy itself may not be the issue, rather the therapist and patient connection. Finding the right therapist is often most important when looking for optimal benefits in therapy.
Coping MechanismsThe first benefit of therapy that we will discuss is the development of healthy coping mechanisms. Seeing a therapist helps to develop problem solving abilities. Practical and supportive ways to manage stress and other difficulties throughout life are provided through therapy. These are things that can be learned in therapy and utilized after therapy stops. This provides a long-term benefit to therapy.
Support SystemTherapy can also provide a support system that provides people with an opportunity to talk through what they are going through. This can be very helpful for those dealing with thoughts of self-harm. This can be a way to create a safety plan. There are instances of self-harm that should be treated as emergencies. Therapy can be a way to develop a plan of action that involves support from family and friends in a crisis. Therapy is a way to get these thoughts out without judgement. Having the support system of a therapist can help someone express these thoughts to loved ones in the future.
Navigating Your ThoughtsTherapy provides the ability to address how specific thought patterns may cause harm. Holding a low opinion of oneself and unworthy of love are common for many battling mental illness. These thoughts are not true, but they can be hard to overcome. Therapy can help someone to identify these thoughts as inaccurate. It can also help develop behaviors based on a realistic outlook. Talking through these feelings and thoughts can be helpful to change the narrative inside one’s mind to something more positive.
Statistics Therapy can help in overall improvements in health. According to the American Psychological Association, 75% of those participating in therapy stated they received some benefit out of it. At the end of therapy, individuals found their mental health symptoms improved 80% more than those who did not receive therapy. A 2016 study of people with mood or anxiety conditions showed that therapy also improves mental health over the long term. The participants in this study went to long-term psychotherapy. They had greater symptom improvement and improved workability at a 10-year follow-up. This is compared to those who attended short-term therapy. While long-term therapy showed a greater improvement, both offered lasting results. Therapy is a way to reduce symptoms of mental illness and create a better life moving forward.
Call To ActionTherapy is an established part of mental health treatment that many people attend for a variety of reasons. People could be navigating challenging life events, processing the death of a loved one, or developing better coping skills. There are also many other reasons that people seek out therapy. Most people who attend therapy receive benefits. If you have been thinking about going to therapy hopefully this newsletter has helped. Take the first step to start talking to someone to help you deal with whatever it is you are going through.
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In today’s newsletter, the topic will be about the core values of Industrial Athletics. The core values of a business help to shape the vision, mission, and principles of the organization. It is important that the leadership and members know what these principles are so that they can be the example for how the business will run. Today we will discuss what these values are for our gym.
Healthy LifestyleLiving a healthy lifestyle can mean so many different things. It is a bit of a broad statement. When we talk about this, we mean the whole picture. We strive to demonstrate healthy mind and body. This includes the way we coach, interact with members, and live outside of the gym. Each month, we write a blog about mental health. This helps to highlight the importance of our mental health in the pursuit of optimal wellness. As a CrossFit gym, we offer group and private training sessions to our members to express the importance of a healthy body. Nutrition is at the foundation of the CrossFit pyramid. This is the start of living a healthy lifestyle. We offer nutrition coaching, run challenges, and hold events to bring the mind and body connection together. This helps our athletes create a healthy lifestyle to achieve their fitness and life goals.
IntegrityThe next core value is to have Integrity Always. This is a phrase that we have used over the years as the meaning of the “IA”. Integrity Always is what we have preached for many years. Having integrity means doing what you say and saying what you mean. Integrity requires honesty and trust. This can be a trait that many great individuals and leaders lack. As an athlete, and in life, integrity can go a very long way. We strive to build this character trait in our athletes and uphold it within our leadership.
HumilityThe next core value is to be humble in everything that we do. CrossFit as a sport does a very good job at humbling athletes all on its own. We like to take this aspect of the sport and showcase it with our words and actions. To be humble is to set the ego aside and allow yourself to be gracious for where you’re at. This is not to say that we are not reaching for better and pushing our athletes. We want to promote an atmosphere that is safe while helping you break through barriers to unlock your best self.
Embrace AdversityOur last core value is to constantly embrace adversity. As a human, we will be faced with adversity. The idea is to embrace it and view it as something that you can learn and grow from rather that allowing it to define or defeat you. This is again, something that can be viewed in the gym or out in the real world. Adversity will come but how you respond to it is what matters. We program difficult workouts each week that push you to encounter adversity. Our coaches are there to ensure that you are safe and make it through feeling better than you did when you walked in.
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What If I’m Too Busy?Today’s blog is for the individuals who are extremely busy. This may be due to work, travel or pleasure. What if you simply do not enjoy meal planning/prepping. What if your career as a professional doesn’t allow you the time? Below I have listed a few tips for those of you who fall under this category.
One Pot Meals This strategy has helped many clients in the past. The idea is to try and find some easy meals that are quick to make. These meals only require one pot to make. Some examples may be bowls, soups and pasta dishes. This strategy will help to keep your kitchen or cooking area clean. Also, these meals tend to take less time to prepare and often provide more than one day of meals. Try and find recipes that the whole family can enjoy.
Go-To Dish What are your go to dishes? Get those groceries first and always have them in the house. Choose between 3 – 5 meals that are staples in your home. Ensure that you always have the ingredient so that you can make them on a weekly basis. Making sure that those items are always in the cabinet or refrigerator will help with the stress of meal planning. You know that you always have some ingredients to make a quick meal no matter what.
Shop With Purpose When grocery shopping, make sure to purchase items for specific meals on your list and avoid impulse buys. Before each trip, have a list of items for only those specific meals. Never go to the store without a plan. This will allow for less waste. In the same sense, always make sure to have fruits and vegetables that you can enjoy for snacks when you have cravings.
Establish Non-negotiables When I mention a non-negotiable, I mean something that you will not budge on no matter what situation may occur. This might include a dietary restriction, specific meal or drink. It is something that you will not go against not matter how bare your cabinets are or whether or not you’ve had a bad day. This may include not drinking during the week, only eating out on Fridays, or simply drinking a glass of water before each meal. These are essential to staying on track to hitting your fitness goals even when you don’t have the detailed structure of a meal planning routine.
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Our athlete of the month for February loves the outdoors. You can typically find her in one of the morning classes accompanied with a thermos of coffee. She started just over a year ago after her fiancé urged her to try it out. Since then, she’s been consistent and has crushed many goals inside and out of the gym. Our AOTM for February is:
KAITLYN YERGER1. Where are you from originally? Nazareth, PA
2. If not from Pittsburgh, what brought you to Pittsburgh? I moved to western PA for work in 2013, but I met Jenn and moved to the PGH in July 2021
3. Where do you work? ASCEND Climbing
4. What is your favorite hobby? Knitting
5. How did you discover CrossFit? Jenn asked me to give it a try
6. When did you start CrossFit? January 2022
7. Why did you start CrossFit? To prevent injury and improve endurance for long distance races
8. What is your favorite thing to do in CrossFit? box jumps
9. What is your least favorite thing to do in CrossFit? snatches
10. What is the number 1 thing you want to get better at? pull ups
11. What is your favorite part about coming to CrossFit at Industrial Athletics? coaches who understand my goals and push me in workouts to achieve those goals
12. What is your favorite CrossFit WOD? Barbara
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Sometimes, you just need someone to tell you what to do and how to do it.
That might seem a little direct, but it is a sentiment we hear from new potential clients and current members all of the time. It even came up recently during our podcast interview with the Athlete of the Month for January 2023: Drew Farrar.
He and his fiancé moved to Pittsburgh shortly after COVID restrictions lifted in 2020. Drew had worked out in the past, but never stuck with a consistent plan. Part of the problem of knowing what to do. He would stick with cardio machines and lifting machines. Then, the other problem would start to creep up, boredom. Because he didn’t know how to use different kinds of exercise equipment, his workouts weren’t varied. He would also run out of workout ideas quickly and end of doing the same thing over and over again.
That’s why, when Drew moved to Pittsburgh and settled down, he decided once and for all to join a fitness program. Knowing about CrossFit from a family member, he search for and found Industrial Athletics. Since joining, he and his fiancé, Brendon, have been coming two to three times each week and he loves the variation in movements, equipment, and workouts. Better yet, he says, there is always someone here so he knows what he is doing is being done correctly and safely.
If you want to hear more about Drew from his interview, check out the podcast episode.
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In today’s blog, we will be discussing tips for the individuals who travel but still want to stay on track with their diet. What happens to your nutrition habits when you go on vacation? What if you’re traveling for work or business? The hope is to provide tips to take with you anywhere you go. Consistency is a large part of your success inside and out of the gym.
Do Your Research Research local restaurants and grocery stores near the location that you will be staying at. Do this ahead of time for convenience when you touch down. If possible, head to the local grocery store to purchase some quick items. Buy non-perishables or easy travel food items upon your arrival. This might allow you to snack during a meeting/conference or in-between meals. Remember to purchase items that are still within your dietary guidelines instead of candy or processed snacks. If you are in a remote location such as a resort, make sure to speak with the front desk. Ask to see a map or list of the restaurants that can accommodate your needs.
Traveling Snacks When traveling, remember to bring snacks. If you’re driving, it can be a bit easier. Bring a cooler to store items that need to be refrigerated. These items can include fresh fruits, overnight oats, smoothies or shakes, and portioned vegetables. These can replace unhealthy breakfast options that might be provided on the plane or upon arrival at your destination. If you don’t have the luxury of your own cooling storage, that’s ok too. When flying, portion items that travel well into your carry-on bag. Be sure to stay updated with the airline guidelines. Typically, you can still bring some of your favorite healthy snacks right onto the plane. Do not put yourself into a situation where you have to make an impulse buy because of hunger.
Planned Meal or BuffetThere may be situations when there is a planned menu that you have no control over. In this case, utilize snacks that you may have in your room or purchased ahead of time. Try and eat something before the planned meal. If you can’t do that, drink a glass of water. During the meal, make sure to use portion control. Use your fist or palm as a guide for a protein source. Use your full hand to measure vegetables. For fats such as butter, use the thumb nail as a measure of size. In a buffet style setting, try and fill your plate with 75% veggies or have a large salad before the main course. You may want to skip the bread. If you do have some, wait until the end of the meal. This will allow the other food in your system to combat the quick spike in blood sugar.
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In today’s blog, we will be starting our 3-week series about meal prepping for beginners. We will start with the fundamentals so that our readers have some idea of where to start. The series will go over meal prep basics, tips for traveling, and advice for individuals with a busy schedule. Often, busy professionals simply just don’t know how to get started. It’s believed that there isn’t enough time in the day. The hope is to unpack ways around this problem.
Portioning SnacksAn easy way to help make your day a bit easier is to start portioning out snacks. When you arrive at home after a grocery trip, it is best to portion, slice, or prep any items that you may be likely to grab for a snack. This might include vegetables, fruits, or healthy sauces and dips like hummus. This can prevent you from using the excuse that you do not have the time to make a snack. This will also make it more likely to choose a healthier option than a quick processed snack like chips.
Glassware Over PlasticAnother simple swap to try is using glassware. When you reheat plastic, it is not good for you as it can create harmful toxins. These can then seep into your food and into your body. Have you ever heated up spaghetti sauce and noticed that it stains the plastic container? When that happens, that toxic chemical process is happening. Also, when refrigerating food in plastic containers, food tends to go bad more quickly than food in glass.
Set a DateIf you have one day out of the week that you can reserve specifically to meal prep, utilize it. If possible, knock out the weeks’ worth of prepping in one sitting so that you save time to focus on other tasks. Setting time aside for prepping each week can help you stay consistent. If you keep the day and time the same, you will likely create a habit.
One MealIf prepping multiple meals sounds overwhelming, simply prep for one. Try prepping for just breakfast, lunch or dinner. Choose the meal that you feel is most important to your goals and go from there. If even that sounds overwhelming, scale down even more. You can start with an item of only one meal such as the vegetables or rice. Some individuals have found that batch cooking is best (i.e. chicken breast).
Freeze ItThe last tip can be for the individuals who live alone. This can also be for people who like to have extra or don’t like to have the same thing for multiple days in a row. When you make extras, it doesn’t mean that food must go to waste. Most meals freeze very well for extended periods of time. This will help with the weeks that your schedule changes unexpectedly. Freezing food can help solve some of these problems caused from a busy schedule. Frozen items can also be quick to make in the oven or microwave when time is limited.
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CrossFit has this identity that comes along with it that we would like to clear up. People are often under the impression that you must be an elite athlete. Others say that is dangerous and you are guaranteed to get injured. The movements that are performed are not dangerous. Although, the risk of injury can increase by external factors. In today’s newsletter, we will list some of these factors. The hope is that by creating awareness, we can help lessen the chance of injury for our members.
NutritionWe have discussed the importance of nutrition in many other segments. Today, will be another reminder of this. CrossFit preaches the diet of eating meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. To some, this may be vague or even hard to follow. Regardless, to perform your best, recover properly and prevent injury, your diet must be a major priority. The way you eat directly impacts your performance
SleepYour sleep is another factor that can positively or negatively impact your chances of injury. If you are not getting enough sleep, your body is unable to recover properly. The quality of your sleep matters as well. This can be impacted by things such as stress, diet, and alcohol. When this happens, you will be at a higher risk for injury. With today’s technology, there are countless tools to track your sleep. Outside of that, you can simply record how you feel upon waking and the amount of sleep you get each night.
StressStress is another outside factor that can increase your chances of injury. There are two different kinds of stress which include, acute and chronic. Typically, it is the chronic stress that leads to a weakened immune system, loss of sleep and injury. If you are experiencing chronic stress, be sure to seek out help from a professional. Stress can be an influencer in your performance and must be addressed.
MindsetYour mindset can change throughout the day due to many factors. This can take self-actualization and self-development on your part. Choosing to work on your mindset can have many positive benefits. This outside factor can take time but it is worth it in the end. A positive mindset shift can be the difference between a good or bad day. The better days you have, the better your life will be. Try to pinpoint an area in your life where you can work on some self-development tools to improve mindset.
TechniqueTechnique is the only point in this newsletter that can be exercised inside of the gym. This can directly impact your chances of injury. The rule of thumb is that if you can perform a movement with proper technique, only then, you can add weight. The chances of this happening are even less when you add in a coach. It is always a good idea to have a coach monitoring your technique to give corrective cues for best results.
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This month’s blog is focused on ways to help loved ones suffering with mental health problems. According to the CDC, around 1 in 5 Americans will experience mental illness each year. Before diving into ways to help, it is important to understand what not to say. There are many phrases that people say trying to be helpful. These programmed sayings, such as, “just try to be positive” can make that person feel worse and alone. When addressing someone, think first. Be aware that they may have different beliefs than yourself. Try to think of it in terms of a physical illness. You wouldn’t tell a diabetic to think happy thoughts instead of giving them insulin. Understand and think before blurting out a phrase that might do more harm than good.
Be a Good ListenerThere are actions that can be helpful to someone battling mental illness. One of the biggest things that can be helpful is listening with an open mind. Let them know they are not alone. Tell them that you love and support them. Make sure you are truly listening to what your loved one has to say. Be sure not to judge them for how they are feeling. Just being open and willing to offer support can go a long way. Don’t be afraid to ask questions if you don’t understand. Your loved one doesn’t expect you to fully understand what they are going through. Be sure to ask about their symptoms, in a respectful manner. Asking how they feel shows you care because you are taking the time to ask.
Finding HelpWhile talking and asking questions, encouraging your loved one to seek help is another way to support them. First, it is important to see if they are receiving the care necessary for their illness. If they are not, try offering to help them get the help they need. This is another way to show you want the best for them. They may get angry and refuse to seek help. This is normal although it is important to remind them that mental illness is treatable. Offering to help your loved one with everyday tasks can be helpful as well. Offering to grab the mail or wash a few dishes can show support. These small acts of kindness can help more than you think.
PatienceThe final thing you can do to support a loved one battling mental illness is to be patient. You may feel as though they have pushed you away. Those suffering tend to distance themselves from others because they feel like a burden. It is important to not pressure them to spend more time with you or talk about their problems. Let them know you are there when they are ready. Do not give up on them even though it may be frustrating.
Be HelpfulIt is important to understand what is harmful versus what is helpful. The minds of those with mental illness do not work in the same way as the minds of those who do not. It is important to understand that while you may see something as helpful and kind, they do not. Educating yourself on mental illness and using this knowledge to support loved ones is important. This can show them you still care about them. It shows you want to do what you can to help. Keep these tips in mind next time you interact with someone who is fighting a battle you cannot see.
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This week’s blog is a little different than our typical message. It is a little lighter, but with all the information we usually bring. Today we will discuss what is in your gym bag. Here at Industrial Athletics, we have cubbies. You could swap the words gym bag with gym cubby. We will list some items that could help you stay prepared for whatever you may have in your WOD. At the end of the blog, consider your essential gym items and decide if you need to add anything.
EquipmentTypically the only piece of workout equipment in your gym bag is going to be a jump rope. This can provide a lot of variety to almost any workout. In CrossFit, the jump rope is used very often. It is one of our cardio movements and can help increase endurance. A higher-level skill includes the double under. Using the same rope in your workouts can improve skill level and overall performance. This is why you may find this in the typical gym bag.
AccessoriesThe list of gym accessories is generally a bit longer. These are going to consist of items that enhance your movements but are not actually part of the workout. Some popular gym accessories include, wrists wraps, head bands, knee sleeves, weightlifting belts, grips, and chalk. All of these provide something to the athlete experience but aren’t part of the equipment in the workout. They are good to have, but are not essential.
ShoesBesides the equipment, the shoes are the only thing that you need to successfully perform a workout. There are many types of different training shoes. We will save that argument for another day. Typically for CrossFit, you will have a general training shoe. You may also have a pair of lifting shoes or running shoes. They are not all necessary, but again, they can add value to the workout.
RecoveryThe recovery items in your bag can vary. Typically they include recovery snacks and recovery drinks. Besides your typical water bottle, the drinks include protein powders, BCAAs, glutamine, or a high sodium drink. The recovery snacks might include fruit or a protein bar. The gym bag recovery equipment might include a lacrosse ball, flex/resistance bands, and a massage gun.
There are things on the list that you may not have, but should. There may also be other items that you feel are not necessary. Whatever is in the athlete gym bag varies between individuals. There will be similarities, but overall, the essentials will be the same. Remember to keep it simple and bring whatever allows you to perform your best in the best hour of your day.
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Our past and our experiences form who we are. Only so much of our makeup is nature. The rest is nurture. Hopefully, our upbringing sets us in the right direction with the right outlook on life. However, that’s not always the case and never the case in every given situation. How we approach life is in large part controlled by our internal narratives. The stories we tell ourselves, and the ”facts” we believe, control more than we realize and often more than we’d like to admit.
In the most recent episode of The Stronger Revolution, we sat down with our Athlete of the Year, Ron Pontrelli. The conversation quickly lead to the narratives we tell ourselves. He talked about narratives as an adopted child and as an older member at Industrial Athletics. As the conversation progresses, we talked about how stories from other people find their way into our head and become our reality. We don’t question these narratives and we don’t see how they limit us.
By the end of the conversation, we discussed systems we use to see our narratives and question them. It comes primarily from self awareness. However, how do we increase self awareness? Well, it comes from experience, it comes from learning, it comes from wisdom. We have to challenge ourselves to experience life outside our comfort. Doing that can force us to see which narratives benefit us and which ones need to be abandoned.
Check out the complete conversation in the latest episode.
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Anyone who has done CrossFit will give their own version of why they do this. From the outside, it looks like we sign our souls away to beat up our bodies while getting extremely sweaty. In reality, there are countless rewards behind this thing called CrossFit. Like most gymgoers, the objective is to get fit and improve our physical and mental health. Beyond that, most commercial gyms don’t offer much more. In today’s newsletter, we will be unpacking why we think CrossFit should be a staple in everyone’s life.
CommunityThe CrossFit community is often underappreciated. When we say this, it means more than one singular thing. This includes the coaches and members from the gym as well as the organization itself. The CF community, in large, competes in the ‘Open’ each year. We also do the hero WOD Murph, as a community. When we talk about our specific box community, we mean the individuals that you see every day. The people who sweat and work hard next to you each day. Those are also the people that you see when the gym holds events outside the box to build relationships. Community is an important piece of the puzzle in the CrossFit world.
Accountability and CoachingThis aspect of CrossFit also plays a part in its unique structure. This gives it a bit of an edge over other gyms. To be a CrossFit trainer, you must be certified. This means that each coach is held to a standard and must understand the framework behind what is being coached. Successful gyms have coaches that are holding their members accountable. In return, it trickles down to the members. They start to hold themselves and each other accountable to be better version of themselves. Most CF gyms also offer private training. This can enhance your skillset at an accelerated rate. This will allow you to hit your goals with even more accountability and guidance.
Overcoming adversity and HonorIn the sport of CrossFit, there are many times when adversity arises. The hard workouts that you do each class teaches you about overcoming adversity. In addition to this, we honor fallen heroes in WODs each year. They made the ultimate sacrifice to protect and serve our country. This allows us to put our minds in a place that allows us to push through hard workouts and achieve things that we didn’t know we could.
Nutrition coaching CrossFit follows a pyramid called the “Theoretical Hierarchy Of Development”. This simply breaks down the developmental stages of CrossFit. At the bottom, is ‘Nutrition’. This is the foundation of CrossFit. Many individuals who only see CrossFit from the outside wouldn’t know this. The diet is a huge part of your fitness, health, and longevity in the sport and throughout life. Most CrossFit gyms offer nutrition coaching in some aspect. Ultimately, if your nutrition isn’t addressed, the rest will not improve much either.
Proven frameworkCrossFit has a proven framework that has been tested repeatedly. The CF methodology is as follows; constantly varied, functional movement, performed at high intensity – push, pull, hinge, squat, build strength & your aerobic system. What this means is that we focus on improving your functional movement that will help you in your day to day. Once you have mastered moving your body through space, we can then add weight. Once you have added weight and are moving efficiently, then you add intensity. The goal is to build character, confidence and increase health. The hope is that this translates into your daily routine to better your life. If you want this, join CrossFit.
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We are entering into the final week of the year. Some of you may be starting to think about your 2023 fitness goals. Each year we create goals but often don’t stick with them. Today’s newsletter will unpack some ways to track, set, and achieve your fitness goals for the upcoming year. This will be the final newsletter of 2022. The hope is to make an impression on how you plan out your fitness goals moving forward.
S.M.A.R.T. GoalsThere are a few different methods that can be used to reach your goals. One of the more common methods is the SMART goal system. In this method, you choose goals that follow the acronym. The ‘S’ stands for specific. This means that your goal should be as narrowed down as possible. For example, having a goal to lose 2% in body fat versus simply losing weight. The next letter is ‘M’, which stands for measurable. You always want to set a goal that you can measure. The next letter, ‘A’ stands for achievable. Set a goal that is challenging yet achievable. The ‘R’ stands for realistic to encourage a goal that meets your lifestyle. The last letter is ‘T’ which stands for timely. This implies that you give yourself a date to achieve your goal so that you can hold yourself accountable.
8-Week TechniqueAnother approach that can be used to set goals is the 8-week technique. This method is good for annual planning. Choose several larger goals, (between 6-8), that you would like to achieve over the course of the year. Then, choose one goal and focus on just that goal for 6 weeks. Once the 6-week period is over, take two weeks off. This off period will be time to reflect on what you accomplished over the first 6 weeks. If you feel as though you accomplished the goal, move on to the next goal. If you feel that you still need time to work on it, use the last two weeks to finish up. You could also focus on that same goal for the next 6 weeks if needed. Repeat this method for the entire year until you achieve all of your goals. After each 8 week cycle, reward yourself to stay accountable and motivated.
TIPSLet’s list a few tips in setting goals regardless of which method you use. The first is to break the goal down. This may require weekly homework or daily reminders. For example, you may have a goal of getting an unassisted pull-up. Set aside time for daily/weekly homework that focuses on specific strengthening exercises to achieve this goal. Next, make sure to enjoy the process. Achieving a goal can take a long time. Enjoy the wins and losses in the process. Lastly, get an accountability partner or a coach. The ‘DIY’ (do it yourself) method is generally why people fail to achieve their goals in the first place. Seek out help from a someone who specializes in the area of your goal. This person can help guide you in the right direction to achieve your goals.
Cheers to 2022! May 2023 be your healthiest year yet!
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To kick off the new year, Industrial Athletics is doing the 100,000lb challenge. Each athlete will be responsible for lifting 100,000lbs of weight throughout the month. This does not include class time, so creativity will have to play into this effort. Each day, a chart will be updated with accurate weight amounts for each member. Once the goal is achieved, each finisher will have a chance to win a new pair of Reebok shoes! So, how do you even get to that goal weight? In the paragraphs below, there will be some ideas to help you complete the challenge.
In The GymDepending on your gym membership and availability, you may have to accumulate more daily reps than someone who has a home gym. You will have to average between 3,500 – 4K lbs. per day throughout the month if you’re planning to lift every day. If you are only coming to the gym 3x a week, your weight will have to increase to 8k + per day. This may involve heavier weights per session. Lifts might include heavy squats, deadlifts, or cleans. Give yourself a time domain and try to get a higher rep volume in a short period of time. This will allow for efficient time management while still hitting your goal. An example of this would be an 8 min EMOM with 8 reps at 125lb squats. This would give you 8k lbs in 8 minutes.
At HomeAre you someone with a home gym? If so, this will be a great time to utilize it. Be sure to take advantage of the time that you have outside of the gym as well. In order to accumulate the full 100k lbs, it may take some extra time. If you do not have a full gym, use whatever equipment you do have for high volume reps. There are many easy time domain techniques that you could use. This might include a Tabata, EMOM, 0:30 on/0:30 off, Max reps in a 1:00, etc. Try to be as creative as possible to make this efficient and fun.
Putting It TogetherThe ‘tips and tricks’ video is on our IA Instagram page linked below. The point of the challenge is to be creative, get stronger and push your body to do something that you can be proud of. Again, utilize quick sets to get more weight recorded without using up much time. Have a good time and try to increase your fitness. Use the challenge as a kickstart to move more weight throughout the month and throughout the new year. Feel free to do this challenge again and reference this blog for ideas.
Instagram Video Link: https://www.instagram.com/reel/CmWdsmuAskb/?igshid=NDk5N2NlZjQ=
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Our first Athlete of the Month for the new year has been with us for over a year. He has been committed to attending class and getting better despite his busy schedule outside of the gym. You can typically find him in a 6:15am group class or dancing at a 7:15am private session with his fiancé. He loves to travel and work on his upper body strength. Not much stands in his way when it comes to accomplishing his goals. The Athlete of the Month for January 2023 is:
DREW FARRAR1. Where are you from originally? Marietta Georgia
2. If not from Pittsburgh, what brought you to Pittsburgh? My fiancé (Brenden) is from Westmoreland County originally. Once we were able to take our NYC jobs fully remote, we moved to Pittsburgh to be closer to family.
3. Where do you work? HUNTER – an integrated communications agency based in NYC. Basically I do a lot of strategic planning, communications, pitching stories, social media management, etc.
4. What is your favorite hobby? Good question – and a hard one to answer with just one… I’m a big fan of all things Broadway and musical theater. I also love to try new restaurants and introduce friends to some of my favorite spots. Last but not least, I’m an undercover fan of RPGs (video games). As you can see, all of these involve lots of sitting and/or calorie intake, so I am grateful that I found this CrossFit community!
5. How did you discover CrossFit? I have heard good things about CrossFit from several relatives over the years. We were living in the North Side in 2021 and Brenden found Industrial Athletics online. Then it was just a matter of walking in the door!
6. When did you start CrossFit? September 2021
7. Why did you start CrossFit? I was doing literally nothing at all in the way of exercise and since I was quickly approaching my cough mid-to-late 30s, I was eager to start establishing some good habits as part of the move to Pittsburgh. I was hoping to find something motivating, but challenging. Plus, I needed a place where someone would help set me up for success and then hold me accountable. I’ve paid for gyms in the past where I stopped by 2-3 times a month, picked up something heavy, ran on a treadmill for 10 minutes and then eventually just stopped going. I’m glad to have found a spot where I look forward to going consistently! Something I never thought I’d say about ANYTHING workout-related…
8. What is your favorite thing to do in CrossFit? Learning and slowly improving at barbell lifts that I never thought I’d be able to do in my wildest dreams. When I first walked in the door, I could hardly lift the barbell alone (without any weight), so what I’m doing in class just a little over a year later seems unreal.
9. What is your least favorite thing to do in CrossFit? Hands down the Assault Bike. ‘Assault’ is definitely how I would describe the experience of riding it… BUT, when I first started, burpees would have definitely been my answer – and those have gotten much easier for me. So I now see the bike as my next challenge to master.
10. What is the number 1 thing you want to get better at? I recognize that this is a very basic answer, but…pull-ups. I think it goes back to middle school gym class when I thought to myself “can anyone actually do this or are our teachers just torturing us?” I also love that it involves so many different parts of the body and progress is easy to see. I might also throw grip strength in there as a close second since it’s a big part of pull-ups.
11. What is your favorite part about coming to CrossFit at Industrial Athletics? The people for sure. The coaches and the participants in class can make or break the experience at any gym. Fortunately, the crowd at Industrial Athletics is very encouraging and supportive of one another. Seeing people at all different levels grow together is really special – and getting to know everyone at the community events is even better!
12. What is your favorite CrossFit WOD? I feel like this is another popular answer, but – Cindy. It’s not terrifying to see it written on the board (very basic movements), but I love moving quickly to see how many rounds I can crank out and you feel very accomplished at the end. If I had my way, I’d throw a few sit-ups in each round too!
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You should be sore after every sessionAs fitness coaches, we hear the phrase above quite often. In reality, after the first few months of training, this should not be the case. As your body is getting used to the stress of training, it will occur less often. If this continues, there may be imbalances in your diet, sleep patterns or technique. Also, be aware of the difference between soreness and pain. There is a fine line between the two. Make sure to speak with a coach if you are frequently feeling sore or in pain after training sessions. This is not to say that it will not happen. Just be aware of the level of pain and how often it occurs.
If I’m a woman, I will get ‘bulky’This is also a large concern for many women. The good news is that this is not something that just happens. There are a lot of factors that follow this statement of women becoming “bulky”. First, women have a totally different genetic make-up than men do. This makes it a lot harder for women to bulk up. Nutrition especially is a large part of bulking for women and men. There has to be an intentional and consistent effort in the diet department to support this wild muscle growth. Strength training promotes weight loss and hormonal and metabolic benefits. These are more likely to occur over mass bulking. Lastly, to bulk up in a huge way takes years of consistent and deliberate effort in the gym and on the plate.
Exercising isn’t for meThere are two types of people in this world. The types of people consist of gym-goers and those who do not. In all seriousness, exercise is not something for some of us. Fitness is for all of us. It is essential no matter how old or young you are. This must be a priority especially in order to ensure longevity and combat age related issues. These can include injury, falls and memory loss. Strength training for the general population promotes, flexibility, increased bone density, and increased overall strength. Mentally, it increases mood, clarity and decreases the likelihood of severe anxiety and depression.
I won’t lose weight by only liftingThis is another myth that rings throughout the fitness world. It is often believed that doing cardio is the only way to lose weight. Generally when people are only doing cardio they hit a plateau. The body gets used to the same movements and begins to stabilize into its set point weight. This is your body’s comfort zone. When you consistently weight train, your body continues to burn calories even after you stop exercising. This happens because strength training promotes an increased metabolic rate. For best results, add cardio into your training plan.
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What is Mobility TrainingMobility training is the intentional movement that involves stretching and moving your body to allow the joints to reach full range of motion. This training allows for many benefits which will be listed and explained below. We will unpack what to expect when you make mobility training a consistent part of your fitness routine.
Injury PreventionUsing mobility training to combat injury prevention is a great way to stay motivated in your training. Mobility work is not the most exciting but if used in the correct way, there are a lot of benefits. If you’re able to perform movements in full range of motion, you will be able to move efficiently. This decreases the likelihood of injury. Mobility training also helps to repair imbalances that could potentially weaken the joint and muscles surrounding the area. When performing specific exercises, this can increase recovery times. Heavy lifting can result in muscle damage. This makes it imperative to prioritize mobility to decrease injury risk.
Increased StrengthNext, we will unpack the strength benefits of mobility training. As your range of motion increases, strength will follow. This training will also help lengthen muscles to help move a load through space. Once you get efficient at a certain weight with the proper form and ROM, adding weight can be a great next step. When performing your exercises, make sure to stretch in multiple directions to continue to increase stability in the joint.
Technique and EfficiencyOnce mobility training has been a staple in your routine, your overall efficiency and technique will likely improve as well. Generally, mobility is moving your own bodyweight through space. Sometimes it will require equipment such as flex bands, pads, balls, etc. Perfecting your technique with little to no weight will translate well into weighted movements. Your body will begin to use muscle memory to perform movements while strength training. Remember to follow a mobility training plan just as you would for any other program. You can use this as an active recovery, pre-workout/warm-up or cool-down. All of these techniques of training will increase efficiency and overall technique.
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STRATEGIES TO COPE DURING THE HOLIDAYSThe holiday season can be joyous for some and painful for others. This month’s mental health blog will focus on strategies for navigating the holiday season. The first strategy to survive the holidays is to accept your needs. Your mental and physical well-being must come first. Be aware of what your triggers are to help you prepare for stressful situations. Once you know what these are, you can take steps to avoid stressful situations or cope.
Another tool you can try is to write a gratitude list. A study of two groups showed that those who wrote about gratitude were more optimistic and felt better about their life. Gratitude has a large impact on mental health and is a great way to reflect on the year. Give thanks to those who have supported you. Reflect on all the good things that occurred over the last 12 months.
Next, be aware of your limitations and do not take on more than you can handle. This time of year includes parties, traveling, gift exchanges, etc. It is okay to say no to some of these events. Prioritizing your time and tasks properly can help prevent feelings of being overwhelmed. You must also be comfortable with setting boundaries and controlling your role within your family dynamic. This can be complex in the sense that all families are different. If there are certain topics you don’t want to discuss, set a boundary with your family and friends. Inform them that you are not comfortable. If they are not considerate of your boundaries, it is okay to step away for a bit.
Finally, you need to remember to set aside time for yourself and prioritize self-care. This may look different for each person. Schedule time for activities that make you happy. This could be going to the gym, reading a book, going on a run, or listening to your favorite music. Taking care of your mental health and participating in activities you enjoy is important. Self-care is different for everyone. Do what is considered self-care for you.
Remember, It is important to accept and notice how you are feeling. When you notice your mental health is not where you would like it, step back and slow down. You do not need to do everything with perfection all the time. Taking a step back in whatever aspect of life you need to is okay. This is especially important as we enter the holidays. These are only a few ways to help your mental health during this holiday season. If you are interested in more techniques and strategies, refer to the link below to NAMI’s website. Have a wonderful Christmas and exciting New Year. We’ll see you at the gym.
Maintaining Mental Health During the Holiday Season
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At the end of each year, the Coaches take a break from nominating the Athlete of the Month. We reach out to each Athlete of the Month for that year and ask for nominations for the Athlete of the Year. The Athlete of the Year must be an Athlete of the Month from that year and is the person who most exemplifies what we start for at IA. This is a person who is humble, tries to prioritize a healthy lifestyle, acts with integrity, and faces challenges head on.
This year’s race to the top was a close one. However, we did have a winner. The Athlete of the Year for 2022 is:
RON PONTRELLI1. What does it mean to you to be selected as Athlete of the Year? This is the most difficult question to answer. It’s astonishing and humbling. I’ve never been considered athletic. I’m that classic story of the kid getting picked last in school for a team. Now, I’m being seen for the work that I’m doing. I only hope that I’m giving out to this community as much as I’m receiving from them. 2. What is one goal you have achieved in 2022? I achieved a few goals. I think my biggest accomplishment was completing Murph. To be clear, 1/2 Murph. Even with the ribbing I received from mapping out my strategy on a spreadsheet. My goal was to finish. Not only did I finish, but I did it in under 35 minutes. Other goals I’ve achieved are doing banded pull ups and consistently increasing the weight on my lifts. I’m coming for you Jared. 3. What is the #1 thing that contributed to you accomplishing that goal? It’s impossible to name one thing because my growth is an orchestra. The coaching I receive from Leslie in my privates along with Matt, Jen, Rich and Kaela in classes. The coaching inspires me to have a great attitude about consistently challenging myself even when I have multiple distractions. Finally, all of the other members who I’m in class with each time are nothing but inspiring. 4. What is the main aspect of CrossFit that keeps you coming back for more? I think I say this a lot about what Matt (the owner) and his team have built at IA. What keeps me coming back for more is not just the health benefits that I’m receiving, but the connections I’ve made here. Matt has not only built a CrossFit gym, but also he’s built a place of belonging. I’ve been to other gyms, and this is the first gym where I’ve had such a level of connection. I know Matt is promoting CrossFit, but achievements are due to IA. 5. What is 1 thing you have changed in your life recently that has led to more success in the gym? As an adult adoptee who has done a lot of work discovering my natural origins, I’ve learned that I’ve always been a people pleaser by always putting others needs before my own. I’ve changed this behavior. I’ve learned to put me first. This has changed my life. I can put myself first and continue to give to others more authentically. 6. What is the best piece of advice you can give to a current CrossFitter that you think will help with longevity in CrossFit? I use what I learn in CrossFit in my personal and professional life. Come for the lessons. I’ve learned subtle techniques that help me motivate the team I manage at work. When I talk to other members before the class starts, I’m often an open book. Someone always shares a similar story. I sit with those stories the remainder of the day. I come for the exercise, but I leave each class with more knowledge. My aggregation of marginal gains grows with every visit. 7. What is the best piece of advice you can give someone new looking to try CrossFit? CrossFit is like adoption. It is defined by narratives. Some good some bad. Call bullshit on the narratives and come see for yourself. Don’t marginalize yourself from what you’ve heard about CrossFit. It’s not only for young, elite athletes. Is it hard? Yes! However, anything that’s worth it is hard. Take joy in the fact that it keeps getting harder because you keep getting stronger. Eventually, you find yourself surrounded by younger, elite athletes. You then realize that you’re doing what they are doing at your own level often getting cheered on by them to push you through your hard days. 8. What is the #1 way CrossFit has changed your life? It’s given me a spirit to truly teach me how worth it I am. 2022 has been a year filled with distraction for me. CrossFit has helped me lean into distractions better. More importantly, I think CrossFit is slowly bringing me out of my introvert shell. What has changed my life the most is how young I feel in mind, body and spirit. I love to tease myself about being an old guy, but I actually feel so young inside that it proves this community is a true community of my peers. (Also, it gives me pride to see someone roll their eyes when I tell them that I do CrossFit)
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Stay ConsistentStaying consistent with your nutrition and fitness will help keep you focused for the new year. Remember that the holidays are just one day each. Do not get caught up in the all of nothing mentality. Try and get back on track as soon as possible after and leading up to the day. If you’re traveling, look for a local CrossFit box, use the hotel gym for calisthenics (bodyweight exercises), or run/walk on the treadmill.
Be PreparedWhen you attend parties and holiday functions, be as prepared as possible. This may include eating a large meal before the party. You can also set a limit on desserts or drinks that you allow yourself to have at the event. Depending on your relationship with the host, you can ask them to share the menu ahead of time. This way you will not be surprised when you arrive. Lastly, you may even consider bringing a healthy dish or drink that you enjoy within the parameters of your diet.
Rest and RelaxationDuring the holiday season, we tend to go, go, go! Let this be a time to catch up on sleep. Carve out time for yourself and for the people and activities that make you feel good. Take advantage of any off time you have to rejuvenate your body. Try and recover from the physical and mental stress that life can bring.
Drink You Water
This may sound cliché but, simply drink more water. During the holiday season, it is important to stay hydrated. This is a time where you may be indulging in more alcoholic beverages or high calorie foods that you don’t typically consume. Staying hydrated will help with unwanted snacking and overeating. Carbonated waters can also be a good alternative option to try.
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This month’s mental health awareness topic is Anxiety. Here...
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This month’s mental health awareness topic is Depression. Here is our Mental Health Liaison, Kaela, to tell us more:
This month we want to bring awareness to something everyone has heard about: depression. Many people, myself included, have said “I’m so depressed,” without realizing just what it means to be depressed. It is so much more than feeling upset or having a bad day.
Depression is a feeling of hopelessness and inadequacy. A person fighting depression may want to stay in bed all day, or may feel no motivation to do anything. He/she may show up to work and the gym, look and act like nothing is wrong, but breaks down when they get home. Just like mental health, depression has many branches underneath and can affect different people in different ways.
Depression Defined According to the American Psychiatric Association, depression is “a common and serious medical illness that negatively affects how you feel, the way you think, and how you act.” Depression symptoms can be mild or severe and include feeling sad, losing interest or pleasure in activities that were previously enjoyed, changes in appetite, trouble sleeping, sleeping too much, feeling worthless or guilty, and thoughts of suicide. Approximately one in six people will experience depression at some point in their life. It is estimated that 1in 15 adults will experience depression this year.
Depression can affect anyone, anywhere, at any time. There are multiple factors that can lead to a person developing depression. The chemicals in one’s brain can contribute to symptoms of depression, such as low levels of serotonin and dopamine, which are the “feel good” chemicals developed in a person’s brain. Depression can also be caused by genetics, being passed down from parents to offspring. Environmental factors can also contribute to depression in people, such as exposure to violence, neglect, abuse, or poverty.
People battle depression in different ways. Many believe that people with depression stay in bed all day and will not get up to go to work, eat, shower, etc. But, this is not always the case. There is such a thing as high-functioning depression which is when a person experiences symptoms of depression but is still able to function normally most of the time.
High Functioning Depression People considered high functioning do everything they are supposed to, but it takes a monumental effort. They force themselves to engage in social activities when they would much rather withdraw. They do well enough in school or work, but it is challenging to focus on tasks. Some who are considered high functioning may put on a mask to show others around them they are happy and okay but will give in to their depressive mood when they are alone afterwards and may feel exhausted from pretending for the day.
If you or someone you care about is suffering, please share the RESOLVE hotline (888-796-8226) as well as the Suicide Prevention hotline (800-273-8255). There are professionals who are available 24/7 to help and provide the treatment needed. Calling these hotlines is at no cost and can help those fighting continue on.
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In our latest episode of the Stronger Revolution, we sat down with our Athlete of the Month for February 2022. We started our conversation with Kristen Perry learning more about where she was from and what brought her to Pittsburgh. However, we soon learned that Kristen has a passion for photography. As a side hustle, Kristen has done all kinds of photography: weddings, engagement, sporting events, etc. While she loves taking pictures of all kinds, however, her true passion lies in a type of photography you may not know much about. Kristen loves Boudoir photography.
Throughout our interview, Kristen talks about this niche of hers and why she loves it. She found that she loves the process of helping people find their inner confidence. A common misconception about Boudoir photography is that you only do it to give the pictures to someone else to enjoy. Quite the contrary, Kristen says, many of her clients do it for themselves.
As a podcast dedicated to improving our lives by 1% everyday, we love hearing stories like this. Kristen has found a passion in her life. It is an art that she works toward betterment everyday. It is a skill through which she can give back to help others improve their lives.
We closed our interview talking with Kristen about her fitness. As one of our hybrid clients, Kristen participates both in private training sessions and small group classes. Through her private training, she has worked toward her goals and has learned much more about herself than she ever imagined.
To learn more about Kristen, check out the full episode of the Stronger Revolution.
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One of the first movements we ever teach a new athlete is the air squat. One of the first movements we test with an experienced athlete is the air squad. Why? Because the air squat is perhaps the most fundamental movement we do in fitness. We can learn so much about an athlete just by watching his/her air squat.
From the start of the squat, an experienced coach is going to focus heavily on your heels. As you squat, your heels should remain planted on the ground the entire time. However, we are willing to bet that anyone who squats in front of a coach has heard some semblance of a reminder to keep their heels down. For some, this can seem like an impossible task. Either your heels are down and you feel like you are going to fall over. Or your heels have to come up to maintain your balance.
So, what causes this? And, how do we fix it?
The Cause For most people the issue is in the ankle. The question is whether you are able to move your knee forward over your toes without you heel raising off of the ground. It is called dorsiflexion.
When you squat, your knees must track forward if you have any chance of maintaining a good squat position. When you push your butt backwards, your center of mass shifts backwards. At this point, if you want to avoid falling over, you have one of three options: your knees track forward, your chest falls forward, or your knees cave inward.
If you’ve ever heard your coach tell you to drive your chest up in your squat, you are likely compensating for tight ankles by dropping your chest forward. If you find it impossible to keep your heels down during movements like wall balls, you probably have tight ankles. Sometimes, your tight ankles will cause your knees to cave in sparking a cue from your coach to drive your knees out.
The Fix Bottom line, you need to increase your dorsiflexion. There are a million ways out there to increase your ankle mobility. Better yet, increase your calf flexibility. Start googling or check out the video below. Sometimes, all you need to do is get into a lunge position and gently push your forward knee forward over your toes. If you feel a good stretch up the back of your leg, stay there and hold for 30-45 seconds. If you have stairs in your house, stand on the edge and let your heel drop. Do one ankle at a time.
Unsure if your issue is tight ankles? Ask a coach to test your dorsiflexion.
Oh, one more tip, get rid of the high heels, Olympic Lifting shoes, or any other shoe that artificially lifts your heel.
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For our Athlete of the Month for February 2022, we chose a member who has demonstrated commitment to her goals. When she joined Industrial Athletics in July of 2021, she wanted to improve her squat position and increase her upper body strength. Although she had done CrossFit before, she recognized the benefit of private attention and personalized programming for her goals. So, she joined our hybrid program. She trains once a week with Coach Leslie and hops in the Group CrossFit Class twice a week. In her private sessions, she has shown great progress on her squat, being able to get below parallel with a flat back. She’s also shown a lot of gains in her upper body strength. When she started, she struggled to do a pushup on the 24” box. Today, she does multiple large sets of pushups on the 20” box and will soon be progressing to the ground. The Athlete of the Month for February 2022 is:
Kristen Perry 1. Where are you from originally? I’m from Cranberry Twp., just north of Pittsburgh. 2. If not from Pittsburgh, what brought you to Pittsburgh? N/A 3. Where do you work? I work for MSA Safety in Corporate Communications. 4. What is your favorite hobby? I love photography, playing the piano, and learning languages. 5. How did you discover CrossFit? A few years ago a friend invited me to her gym to try it out, and I really enjoyed the style of exercise and community aspect. 6. When did you start CrossFit? I first tried it in 2017 and stayed with it for about six months before switching to cycling for a few years. 7. Why did you start CrossFit? I wanted to learn more about lifting weights and challenge myself to push beyond the limits I thought I had. 8. What is your favorite thing to do in CrossFit? I really enjoy AMRAP-style workouts, and my favorite things to do in class are front squats/lunges, overhead presses, jump rope, and row. 9. What is your least favorite thing to do in CrossFit? My least favorite thing has always been running… but here it’s usually shorter bursts of it, so it’s tolerable! 10. What is the number 1 thing you want to get better at? I’d love to build strength and confidence hanging from the rig. (holding onto the bar for longer, hanging leg raises, pull ups, etc.) 11. What is your favorite part about coming to CrossFit at Industrial Athletics? I have two answers… from a gym perspective, I appreciate that I feel seen by each coach in each class. If I need a correction or can challenge myself further, the coach will see that and help me or push me to do more. From a community perspective, I enjoy getting to know everyone I see in class and the camaraderie that comes from completing WODs together each week. 12. What is your favorite CrossFit WOD? So far, Morrison has been my favorite!
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It seems like the health and wellness community is in an all out battle against sugar lately. Sure, we all know we “should” avoid excess sugar. However, the messaging is LOUDER AND CLEARER than ever. I was listening to a podcast recently in which the guest explained how to calculate the amount of sugar in your food. It isn’t enough to just look at the food label, the guest explained. There is sugar naturally in good. So, take total carbohydrates, subtract fiber, and divide by 4. That will tell you the number of teaspoons of sugar in a serving of what you are about to eat. The American Heart Association recommends men eat less than 9 teaspoons of sugar per day and woman eat less than 6 teaspoons of sugar per day. Watching what you eat, and doing the math, you will notice that you can hit this number really easily. So, we always have to ask, why is this a bad thing?
Negative Impacts of Sugar We’ve given you some really good reasons lately. For one, sugar decreases your immune system. You can read more about that HERE. However, CrossFit Headquarters recently shared an old CrossFit Journal Article that includes a couple more reasons to avoid sugar, like it’s impact on BDNF.
BDNF? What the heck is BDNF? That’s short for Brain-Derived Neurotrophic Factor. It is a protein that enhances brain health and neuroplasticity. It plays a vital role in learning, memory, depression, and has been linked to Alzheimer’s disease. Higher concentrations are a good thing. Lower concentrations have been related to things like Alzheimer’s, depression, and suicide.
Bringing all of this full circle, higher concentrations of sugar in our diet, and blood stream, has a negative impact on BDNF. In one particular study from the University of Southern California, rodents fed diets high in saturated fat and refined sugar exhibited reduced levels of BDNF. Thus, the first step in encouraging high(er) levels of BDNF should be obvious: eat less sugar.
Do CrossFit However, is there more you can do to encourage higher levels of BDNF? Sure there is. A 2010 study demonstrated that “short-duration” resistance training positively impacts BDNF concentrations and that regular resistance training elevates circulating BDNF. Finally, what qualifies as short-duration resistance training? You are right again . . . CrossFit.
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Recently, we sat down with our Athlete of the Month for January 2022: Thom Harr. He is a relatively new member at Industrial Athletics, joining in February 2021. During our interview, we talked with Thom not only about why he joined, but also why he’s stayed.
Thom has been active his entire life. Before joining Industrial Athletics, he sports of choice were running and riding his bike. However, he kept hearing about CrossFit from his fiends. He also watched as many of his friend joined CrossFit gyms and started seeing massive gains in their fitness. So, he finally took the leap.
When he walked into Industrial Athletics for his initial meeting with the owner, Thom said the “Safe Space” sign on the desk made him feel at ease, almost instantly. He knew that he was in an environment that supported him as an individual and wouldn’t judge him. However, the biggest factor in falling in love with IA came a couple of months later.
In the Spring of 2021, we were losing one of our coaches. She decided to move to Colorado to pursue the next step in her career. The IA Community came together to throw her a going away party. Thom, still new, decided to come check it out. He also brought his son. As he talks more about on the Podcast, the IA Community shocked him. He talks about how the Community instantly made his son feel right at home. Thom started to relax and realized his son was in safe, and fun, hands. He was able to relax, have fun, and really enjoy himself.
Thom’s experience with the IA Community echos sentiments we here a lot. Yes, you will be fitter than ever before after you join Industrial Athletics. But, it is the supportive environment that will keep you coming back for more. We don’t care whether you are in shape or starting from the beginning. We focus on you, where you are today, and help you find your best.
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Sugar. That simple carbohydrate that is so tasty and so bad for us, at the same time. Why though? Why is sugar so bad for us? In a new article from CNBC, it sounds like sugar is the worst food ingredient for your immune system. Something that is incredibly important right now as we area fully into cold and flu season and dealing with the contagious nature of the Omicron variant of COVID-19. Here are the highlights of the article:
Sugar is the leading cause of metabolic disorders, specifically obesity and diabetes. Chronic high blood sugar (from eating to much sugar), can cause insulin resistance. Eating too much sugar also often leads to obesity. These two conditions combined put our body in a constant state of inflammation. Our immune system starts to work overtime to repair those inflamed areas. This creates an environment where dangerous bacteria and viruses can move in undetected. Some viruses, like COVID-19, bind to cells in our pancreas that makes it even harder to produce insulin. Thus, our blood sugar stays even higher for longer and this vicious cycle gets worse.
Reducing the amount of sugar in your diet is the best way to help. Keep in mind that sugar is hiding everywhere in our food. Sometimes, it’s obvious. We all know that cookies, doughnuts, and candy have sugar. Foods like bread, pasta, rice, and cereal may be thought of as healthier even though they still spike our blood sugar. Even worse, are foods most of us don’t notice like ketchup, salad dressing, juice, yogurt, protein bars, and some fruit.
Here is the full article that provides more ways to avoid sugar in your diet. But, here are two of our favorites:
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Eat More Fiber: Fiber keeps your digestion more regular and slows it down. This protects you from sugar spikes.
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Chose Nutrients Over Calories: Stop thinking about cutting calories. Your body needs vitamins and minerals. Give the machine what it needs.
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Recently, we talked about navigating your path to success with your goals. HERE is a reminder. Unfortunately, regardless of how much you plan and follow those steps, there is no guarantee that the path will be smooth. You have to assume you will hit roadblocks. There will be setbacks along the way. The more you try to grab tight and prevent these setbacks, the harder your path will be. It may seem counterintuitive, but letting go of things you don’t control will make your path easier, even when your plans don’t go your way. So, here are the next steps in navigating your path, the path to serenity.
1. Remind Yourself What is in Your Control: You have control over how you respond to any situation in your life. You can accept your circumstances and look for the opportunity to grow and move forward. Or, you can let the situation control you and turn you away from your goal.
2. Remind Yourself That it is Your Choice: You have the ability to make choices using your core values, reason, and judgment. This is the only thing that can never be completely taken away from you.
3. Accept That Your Fate is not Entirely Up To You: The world is spinning. Time is moving forward. Things happen outside of your control. You cannot stop life from happening.
4. Get to Sleep: At the end of the day, surrender to sleep and prepare for tomorrow. When we are sleep deprived our problems seems bigger than they really are. Get to bed, get some sleep, you will crush it tomorrow.
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As we look back over 2021, what is the one thing consistent among all of our experiences? We kept moving forward. It didn’t matter how hard or easy the situation was before us. Time always moves forward, can’t stop it. We can grab on to something in the past and fight against time. We can sit idly by and let time pass. Or, we can chart a path and navigate our way forward. Holding on to the past or mindlessly steering the ship is easy.
These mindsets are safe because they don’t force you to face the uncertainly of the future. However, if you want to progress toward your goals in life, you must chart your course along the path.
Here’s How To Do It
1. Draw on Past Experience: Look forward, never backward. Make decisions based on what will take you toward your goals. But, don’t forget your past. Reflect and learn from your experience.
2. Examine the Conditions Before Making Commitments: Before you make a decision, look at the entire picture. What are the costs of the your decision. These costs are more than financial. What are the emotional and resource costs to the next step?
3. Listen to What Others Have to Say: No matter how experienced you are, you will not have all the answers. Set your ego aside and gather information from all sources.
4. Mare Sure Your Conclusions Represent Both Faith and Fact: Like we said above, the future is uncertain. When you are navigating a path toward your goals, you have to maintain a certain level of faith that your decisions will take you to the next level. However, make sure you see the facts around you as well. Move forward with your eyes open so you aren’t blindsided.
Your goals are a new destination, somewhere new to go in life. You won’t get there mindless wandering. You need a path, a map. That’s called reverse engineering. We talk about that HERE. This is how you chart your course along that path.
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Coach Kaela is the mental health liaison at Industrial Athletics. Each month, she highlights an area of mental health in an effort to bring awareness, education, and understanding. This month, she reached out to a therapist who works in the Greater Pittsburgh area to get her view and opinion on mental health and ways to cope as well as ways to help a loved one who is fighting a mental health battle.
Therapy is a great way to overcome any mental health struggles a person has, but can carry a stigma. Kaela has gone to therapy on and off since she was a teenager and currently goes regularly. She finds that when she attends consistently that she has more control over her thoughts, feelings, and emotions. She reached out to Abby Ritter of Calm Pittsburgh for a little Q and A.
- Tell us a little about yourself: My name is Abby Ritter, and I am a therapist at Calm Pittsburgh. I am also an E-RYT 500hr Yoga Teacher and Ayurvedic Health Counselor.
- How long have you been in this profession? I have been in this profession for two years.
- What brought you to becoming a therapist? What lead me to become a therapist is really a culmination of life events, one of those being the loss of my father to suicide. My father’s death was the catalyst for me which first led me to yoga training. Many of the yoga teachers in my trainings at that time were also therapists. Within the yoga teachings and philosophies, I learned a lot about how much our bodies and minds are intimately connected. That is what ultimately led me to go back to school.
- What would you say is your specialty? I specialize in grief and loss with a special interest in supporting those who have lost a loved one to suicide. I also specialize in sex therapy.
- In your own words, define mental health? Mental health can affect daily living, relationships and physical health. It includes our emotional, psychological, and social wellbeing and affects how we think, feel, and act.
- If you only had one minute to convey something important to a person suffering, what would that be? It would depend on the situation but if they were in crisis, I would encourage them to call RESOVE Crisis Services (888) 796-8226 to get immediate support.
- What advice would you give someone who has a loved one suffering? I would encourage them to gently guide their loved one to seek support from a counseling or medical professional.
- What are the top 3 coping mechanisms for someone suffering from mental health? It depends because it is unique to each individual and their needs. I would say the most accessible coping skill is learning how to breath diaphragmatically which will help calm the nervous system. I would also encourage the person to get outside into nature and engage in physical activity if possible.
- In your professional opinion, what are your thoughts on someone going to therapy and/or taking medication? One of the most courageous things someone can do when they are suffering is to reach out for help. I think both therapy and medication are beneficial depending on the individual’s needs. The intention of therapy and medication is to help bring balance to one’s emotional and mental wellbeing. I think that prioritizing your mental health and wellbeing is just as important as your physical health and wellness.
- What have you seen being the biggest indicator of someone suffering? I think that sometimes people suffer in silence so it is not always something that you can see, but some indications could be withdrawing socially, not being able to complete daily tasks, not finding enjoyment in the things they once did and changes in sleep or appetite, to name a few.
- What have you seen that is the biggest cause of mental health problems? The origin of mental health issues can come from a variety of factors which can include but aren’t limited to genetics, environmental factors, childhood trauma, stressful life events, negative thoughts and unhealthy habits.
- Any final thoughts you may have on the importance of knowing and understanding mental health? It can be empowering for clients to build their coping skills and have a deeper understanding of how to support themselves mentally, physically and emotionally.
We just started 2022 and many of us went back to work and normal life after being disrupted during the holiday season. The holiday season can cause stress in many people and getting back to normal life can cause more stress. During this time, keep your feelings in mind and what you are going through. Know what makes you happy and fulfilled and be sure to make time for thatas you get back into the swing of things. If you or a loved one is suffering now or ever, please refer them to the RESOVE Crisis Services Hotline. The phone number again is 888-796-8226. Stay safe, stay mindful and make time for yourself.
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It is rare that the coaches vote for someone to be the Athlete of the Month in their first year at IA. This is especially true for the first Athlete of the year. So, why did we pick this one? Because even though he’s only been at Industrial Athletics a relatively short time, we feel his Community impact every time he’s at the gym. From very early on, he’s attended our Community events. He showed up to say goodbye to Coach Kathleen at her picnic. He’s expanded our Community by bringing a friend to join. Most importantly, he exhibits our Core Values: integrity, responsibility, living a healthy lifestyle, and overcoming adversity. The Athlete of the Month for January 2022 is:
Thom Harr 1. Where are you from originally? A small town, about 55 miles south of Pittsburgh. I’d tell you the name, but you’ll only say “ah, never heard of it.”
2. If not from Pittsburgh, what brought you to Pittsburgh? I love the city. I’ve always been drawn to Pittsburgh as a child, when recent life events gave me the opportunity – I decided to move to the city.
3. Where do you work? I work for New York Life, Group Benefit Solutions.
4. What is your favorite hobby? Adventuring with my 6 year old, Milo.
5. How did you discover CrossFit? I started to notice incredible results of friends of mine. They were getting stronger and more and more fit, each time I would see them.
6. When did you start CrossFit? Feb 2021
7. Why did you start CrossFit? I was a runner and avid biker, and I wanted to push myself physically, doing something I’ve never done before.
8. What is your favorite thing to do in CrossFit? Back Squats, Box Jumps, Burpees and Wall Balls!
9. What is your least favorite thing to do in CrossFit? Back Squats, Box Jumps, Burpees and Wall Balls! haha
10. What is the number 1 thing you want to get better at? Pull Ups and Double Unders
11. What is your favorite part about coming to CrossFit at Industrial Athletics? The sense of accomplishment I feel after pushing myself to my limit each and every WOD — and the love/support I get from the coaches as well as fellow classmates.
12. What is your favorite CrossFit WOD? The 12 Days of Christmas WOD was an absolute blast. I loved the chaos of it all.
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Every month, the coaches at Industrial Athletics nominate the Athlete of the Month. Then, in December, the Athletes of the Month for that past year vote on the Athlete of the Year. This person is considered the liaison member of IA.
This year, the Athletes of the Month for 2021 voted for Nancy Harhai. They chose her because of her consistent dedication to health and fitness. So, we sat down with Nancy to ask questions about her consistency to share with you on The Stronger Revolution Podcast.
During out conversation, Nancy talked about how fitness has been a part of her life for a long time. However, in 2021, she made two big changes. First, she really started to focus on her form. She worked with our coaches in group class to watch her move. She brought new focus to her weaknesses in our Coach’s Corner Program and completed extra homework weekly to address things like tight ankles, a weak upper back, and pullups. And, she had two months of private training sessions to address form and weakness with her major barbell movements.
Second, Nancy started bringing more focus to her diet. Through working with our nutrition coaches, she discovered that her daily protein was too low to support her daily activity. She always thought she ate healthfully, but she didn’t realize how much room she had to grow.
In 2022, Nancy has one goal, to get a pullup. If her dedication in 2021 has demonstrated anything, we are sure she will get it in no time. Also, did you know she was hit by a bus? No, well you will have to listen to the podcast then . . . Also, find out why she says to get out and start your new fitness journey NOW!
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