The Get Strong, Lose Weight podcast.: Recent Episodes
Jay Williams
Simple, straight facts, stories, tips and resources to getting stronger and losing weight. We believe when you feel strong, capable, and confident, you live a better life.
Find out how Reina went from the ER to becoming a "gym person"
Need help getting in shape? Sign up for an assessment and get your own fitness plan at https://halefitness.com
The holidays are coming up! For many that means forgetting about their goals and binging. In this episode, we go over strategies to both ENJOY the holidays and still see GAINS!
🏃🏻♂️ How to eat apple pie and keep moving
🍪 Cookies are good for the soul
🍗 How to not skip on the protein
and more.....
Full video here - https://youtu.be/nlyHJqUhACg
Gloria was tired of not having the life she wanted. She came in wanting to make a change; she lift her arms above her head, she felt weak, out of shape and wanted more out of life. Now at 71, she can climb a rope, lift weights and do more than she ever could. In this special episode, we tell her story.
💪🏻Getting strong after 70
🏃🏻♂️Being fitter than a lot 20 year olds
💯Overcoming lifes obstacles
and more....
Video episode here - https://youtu.be/uleeDadkHDM
RD wanted to make a change. She was depressed, felt like she had very little control and finally decided to do something about it.
In this episode RD tells us how she went from feeling like she didn't have any control to taking her life back.
💪🏻 Learning to do pull ups like Magic Mike
🏃🏻♂️Overcoming depression
💯Learning to take control of your life
and more.....
Alcohol is one thing people just can't seem to want to quit. So Coach Jay decided to stop drinking for 100 days to see what it was like, and in this episode he tells you all about his experience!
🍻The power of saying 'no'
🍷Explaining the fear around getting rid of drinking
🥃Your brain on alcohol
and more....
Full video episode here - https://youtu.be/W-qKg1JrRQA
Stressed? Anxious? Depressed? All reasons why you might start emotional eating. If you make food your main dopamine source, it'll become your baseline and this is what ends up keeping you in the nasty loop of regret, self-doubt and self-criticism.
In this episode, the coaches go over how to tackle emotional eating, and why it's important to understand it, before you try and stop it.
🏋🏽♀️Learning self-love
🚩Learning when to stop and how
💪🏽How to finally break the cycle
and more.....
Full video episode here - https://youtu.be/cq_qQCKELLo
The number 1 complaint we hear from our client is "Work is killing me." We can help you with that.
In this episode, the coaches break down work-life balance and help you understand how to overcome the mental roadblocks keeping you from getting to your goals.
🏋🏽♀️Staying on track
📓The power of journaling
🚩What to look out for
and more...
full video episode here - https://youtu.be/diEHLS__cAk
Don't feel like going to the gym? Burnout affects everyone differently, the important thing, is that you do something about it. In this episode, the coaches go through what keeps them going, even if they don't want to.
🏋🏽♀️Pushing beyond your limits
❤It's ok to rest
📅Make the next day, the best day
And more...
full video episode here - https://youtu.be/wV5VYghGw64
'Where do I start?' is the most common question we hear from folks trying to lose weight. Stop making it so hard on yourself! In this episode, we go over tracking your food, how to make it simple and why it's so important!
🏋🏽♀️Everything you should be tracking
💪🏽Why it works
🔥Why it's easier than you think
And more....
full episode here - https://youtu.be/Q1CiIUt1Xg4
Menopause is scary. You feel like you can't lose weight, you are bloated, things are changing. But it doesn't have to be like this. Coach Jay and Heidi go over what we've learned after many years of experience helping women feel their best again
💪🏽Accepting your body
🔥Learning how to feel great again
🏋🏽♀️Getting control back
And more....
Full video here - https://youtu.be/fKsHw8_T4Wk
Recovering from an injury is difficult. The worst part may not even be the physical aspect of it, but the mental one. In this episode, Coach Rebecca shares her injury recovery story and how she had to overcome some real challenges to be able to go beyond where she was before.
🏋🏽♀️Coming back stronger than ever
🔥Breaking your own beliefs
💪🏽Finding the courage to push forward
and more....
full video here - https://youtu.be/ApOJufwP21c
Ever catch yourself making excuse after excuse? Feel like you are never getting anywhere but you aren't looking at the big picture of WHY you aren't where you want to be? In this episode, we go over how and why you are making excuses that are stopping you from getting where you want to be. (And how to never make an excuse again)
💪🏽Problems aren't eternal
🏋🏽♀️You are stopping yourself
🔥Keep going through the fire and the flames
and more....
full episode here - https://youtu.be/ijsCBNWJ0Cc
Have you ever been scared to try something new? There is a stigma around CrossFit that it's dangerous. That it promotes unhealthy and unnatural movements. Today, we're here to bust that myth and talk about the reality of how "dangerous" CrossFit really is.
💪🏽 What is actually dangerous?
🏋🏽♀️ The reality of crossfit
🚩Coming to terms with your own limitations
and more....
full episode here - https://youtu.be/bRVEgl75nwE
Have you ever tried fasting? Ever try actually looking into fasting and what it can or can't do for you? In this episode, Coach Jay and the gang go over their experiences with fasting and help you learn the truth behind it.
🔥 What it's like to do a 36 hour fast
🚩What not to do ruing a fast
🤔Does fasting actually work?
and more...
Full video episode here - https://youtu.be/J4rZ3UD4Thk
Think you are doing everything right and just aren't losing any weight? You are working your butt off but seeing 0 results, but you swear that everything you are doing is right. In this episode, the coaches discuss the most common beliefs people have that are stopping them from losing weight.
🍕Why you shouldn't just eat salads
🏋🏽♀️Weightlifting is better for you than you think
⌚It's not as easy as it seems
and more.....
full episode here - https://youtu.be/JVHqcNr_mug
Something unexpected come up and feel like you have to take on the world on your own? The most successful people in the world are not islands. Everyone needs help. In this episode, we discuss when we ask for help and how we try and help the people around us.
❤Being there for someone
🏋🏽♀️Asking for help is a skill
🔥Getting more done as a team
and more...
full episode - https://youtu.be/yf022WVLD9M
Working out EVERY DAY and not losing weight? Lifting to failure and then not being able to continue? In this episode, Coach Jay and Heidi, go over some of the most common mistakes people make that are keeping them from losing weight.
💪🏽Are you lifting enough?
🏃🏽♀️When cardio becomes 'too much' cardio
🍕You are not eating enough
and more.....
Full episode here - https://youtu.be/qczfBQcGyYA
Have you ever stepped on a scale, only to realize that you've actually gained weight? Lost a bunch of fat only to a few months later see yourself back where you started? In this episode, Coach Jay and the crew go over how to overcome when things don't go as planned, and why you need to going!
🏋🏽♀️ The power of consistency
📓Defining success
⚖Being ok with Losing
and more....
Full episode here - https://youtu.be/4bmyic_kBrY
You’re PMSing, you’ve eaten a pint of ice cream, and all you want to do is take a bath and a nap. You’re not imagining things—your body has different demands during your cycle, and managing through that may be one of the biggest performance and life hacks we know. The coaches sat down to nerd out about periods and how to adjust training and nutrition around that ‘time of the month.’
📅Why you should care about your menstrual cycle
🏋🏽♀️Strategies to train through the weeks when your energy dips
💪🏽How to eat to feel and perform better based on your cycle
and more...
Full Episode here - https://youtu.be/LqXLoQ50jZY
Ever get tired of trying to do something and just never getting anywhere? Think you've done it all, but your goal is just never within arm's reach. Coach Jay and the gang go over how many times they've failed and shed some perspective on what it's like when you finally cross the line, and get what you've been working so hard to get!
🏀The power of repetition
🏋🏽♀️Being patient pays off
👉🏽The real value of results
💪🏽Finding out what's actually stopping you
and more....
full episode here - https://youtu.be/m0bgUvUmLWM
How do you actually get to live your dreams? We all have things we do that stop us from getting there! Today, we go over the process that we use to get to our goals and CRUSH them.
🏋🏽♀️Forming better habits
👉🏽Becoming the author of your own story
📓How to actually get started
🔥Setting yourself up for success
and more....
Full episode here - https://youtu.be/DsQH9SP6dRU
Eating disorders are generally a bundle of issues coming together to create a bigger problem. Today, a special guest, we bring Chelsey Worrel who is an expert in clinical psychology and works with adolescents with eating disorders to ask her about her work with kids, and some of the reasons for ED and how they start treatment.
🏥 Different stages of eating disorders?
📓 What are the causes of eating disorders?
🏋🏽♀️ How to start the road to recovery
❤ Starting a new life after ED
and more....
Full episode here - https://youtu.be/vvA8rZv0N6k
Have you ever started something and then got stuck? Wanted to push 1 more lift but just dropped the bar and got stuck? In this episode, we review how we push ourselves and our clients forward!
👉🏽 Is what you are doing serving you?
🏀 How to handle running into the same problem
🏋🏽♀️ The real power of protecting your mindset
❤ Remind yourself that you CAN do it
and more....
full episode here - https://youtu.be/-cOHm2Y5rg8
Have you ever looked for a 'hack' for anything? Getting the right coach is basically a cheat code, to get what you want. In this episode, we go over the secret sauce of how we can help you overcome your hurdles and achieve anything...
💪🏽Why it's easier to start than you may think
📓 Getting into a positive feedback look
🏋🏽♀️ Getting the most out of your relationship with your coach
👑 The cheat code to succeeding in anything
and more...
Video episode here - https://youtu.be/qjJAalaH6-k
Are those lucky charms tempting you? Setting yourself up for success is everything, especially when you want to lose weight. In this episode, we talk about our secrets to making sure your environment isn't what's stopping you from getting lean and losing weight.
🍕 How to avoid the temptation to eat junk food
🏋🏽♀️ Making your environment keep you on track
👉🏽 How to get the support you need from your roomates
🔥 Continuing to enjoy your life
and more...
Full episode here - https://youtu.be/Ol2nvlJnYUk
Coach Mike, Rebecca, and Jay go over what they want out of the coaches they hire and go in-depth into what it takes to be a truly great coach.
📓 Why coaches need to have specialty
💪🏽 Why coaches need other coaches
👉🏽 What you need to look for when you hire a coach
🤜🏽 The fastest way to get closer to your goals
And more....
Full episode here - https://youtu.be/j1g2YiXT04w
Katie struggled for 10 years with anorexia and bulimia.....
She shares her journey of spending a month in intensive care, how she recovered, and why she is so passionate about becoming a coach.
👉🏽How much harm eating disorders can do to you
👌🏽 Finding a way to manage your eating vs your emotions
❤ You are not alone
🤜🏽Recovery is different for everyone
And more...
Full episode here - https://youtu.be/B2huEgXJ0QE
Have you ever been working out and then something snaps? Getting hurt is awful and it's not something that is easy to recover from.
In this episode, we'll cover a wide range of topics around injury prevention and recovery...
👉🏽How to talk to your coach and not have to google your recovery
👉🏽How to look at your before-rehab and after-rehab performance
👉🏽The importance of not quitting
👉🏽Why it's important to not ride a bike down a hill at 40 miles an hour
and a lot more.....
Full Episode here - https://youtu.be/DQffcCB_GNw
Ever feel like your shoulder hurts and you are afraid to lift? Or do a movement that might flare up your knee or back?
Coach Jay and Heidi go over SCALING and how scaling can help you take your workouts to the next level.
We all have something we want to strive for, and sometimes that thing is getting in the best shape of our lives.
In this episode Coach Jay talks about how he took it up a notch and turned the dial up to 11 and lost an extra 30lbs, in order to get into the best shape he's ever been.
This past weekend we qualified for the semifinals of the qualifiers of the CrossFit games!
We had to do some incredibly difficult things and got uncomfortable and it really reminded us of what it was like to start at the gym all over again. It was humbling, fun, scary, and great, all at the same time.
We all have things we want to achieve, and sometimes we fall short.
But what if that's okay? What does it mean to have a meaningful goal? What if the whole point of losing weight is so that you can go play with your kids and enjoy life?
Today we celebrate our 100th episode of the Hale Fitness podcast!
It's been a wild ride, and we discuss our favorite gym moments, lessons we've learned, share many laughs, and talk about what's to come!
Everyone has their own reasons for going to the gym. Some people do it for mental health, others because they want to get strong and lose weight.
We interviewed 85 of our clients in 2 days, and got down to the real reason that they show up for themselves and as we found out throughout the course of the interviews, for each other.
If you miss a day, it's not the end of the world, right? Well, It's not, but it's better if you never miss one!
The coaches go through all their reasons you don't need to be perfect to get results, and even talk about the wonderful world of dessert pizza.
You've tried everything. Diets, working out, shakes, cleanses, the works; and you still step on the scale and ask....
"Why am I not losing weight?!?"
Don't worry the gang has you covered. This week we talk about the ins and outs of weight loss, and some of the secrets we tell our clients to help them get strong and lose weight!
What does losing weight look like to you? What have you tried that has worked for you?
The gang discuss what it actually means to lose fat, get strong and answer the questions "Why aren't I losing weight?"
Everyone hears food prep and gets scared. It's not as hard as you think and it will get you far better results than winging it.
The coaches go over their thoughts on food prep, share some of their stories, and help save you time, eat better, and be happier.
You gotta protect your confidence.
No matter your definition of mindset, you must watch how you think. Ultimately, you are responsible for the way you perceive the world and how you behave in it is a reflection of that.
As coaches, our job is to help get you 'unstuck' and moving forward, nothing you set your mind to is impossible.
Everyone has something they strive to get or achieve. As coaches, it's our job to make sure that you are getting where you want to be with your goals. This is how we've laid out a bunch of plans to help you and ourselves crush it this year.
With 2023 already started, we got together and talked through some of the questions we got from our members around how to tackle January, and their new goals.
We talked through our process of returning to old habits that got us far, how we look at new goals and some tips and tricks that helped us keep pushing into mid January.
2022 came and went, and we learned a lot!
From essential life lessons to ways to better help people reach their goals, we grew a lot this year. It was hard, but overall it was a fantastic experience.
Today, we break down what we learned and how it can help you make 2023, the best year yet.
From what you eat to showering...
What you do every day affects you more than you realize. If you want to see progress, learn to love your daily habits, and don't miss a day!
During the holiday season, it can be challenging to stick to your fitness and nutrition goals. Parties, meeting with family, going out with your coworkers. The fun and joy in life can sometimes be a downer to your progress, but it shouldn't be remembered as "the season where I gained 4lbs."
Remember to eat protein, to get your veggies in, and enjoy the holidays. You worked the whole year to be able to celebrate your accomplishments. Don't forget to enjoy them.
Do you have what it takes? Can you do the hard things that will make you get strong and lose weight?
In this episode, our coaches go over what it actually takes to lose weight, how to find the will power, and tips and tricks to help you get there!
Over the years we have learned many, many lessons.
Today, we share some of the secrets that we've learned after coaching over 2000 people.
What makes food addicting? Why is it so hard to quit sugary or comfort foods?
In this episode Coach Jay, Coach Wendy and Coach Katie, break this and more down!
"It's more about behaviour, than the actual substance that you eat."
Do you have any burning questions? Do you know what to eat before working out? In this episode, Coach Jay and Katie answer questions around nutrition given to us by our Hale family.
Have you ever wanted to try a funky diet? Ever think about Keto or going vegetarian?
Get the basics right first! Coach Jay and Coach Wendy go over what their experiences are with different diets and how they approached them!
Eating disorders speak to our ego, our minds and our bodies in ways that can break any of the three.
But they can also teach us about ourselves, about who we are and aboout what we can overcome for a better tomorrow!
People treat you differently when you're pregnant. Today we bring Coach Heidi and Coach Wendy on to talk pregnancy, training, and how people view women in general.
Do you want to lose weight? What's stopping you? What presupositions or habits are blocking you from realizing your dreams of a healthier lifestyle?
Tame your onner elephant, show up, get the life you always wanted.
Is it worth it to get lean? How much sacrifice and work is required?
In this episode, Coach Jay and Wendy talk about what it takes to actually get lean and the mindset you have to have in order to get there!
Gymnastic skills cover a wide range of motions and are some of the most challenging but also fun skills to learn. In this episode, Coach Katie covers her extended experience with gymnastics, we learn a bit about her story and get to hear how an expert gymanst gets better at gymnastics.
Traumatic events can lead to life changing revalations about our health and fitness. If we take that on in stride, work hard and pursue our goals; achieving a healthier body and mind become almost an certainty.
In this episode we hear Armando's fantastic story of going from heart attack survivor to the best shape of his life, and conqueror of Death Valley.
So many moms struggle with how to get back in shape after having a baby. Our own coach Wendy talks about her workouts, diet, and recovery required to get her body back.
Coaches know how hard it can be to recover from sudden injury! Specially movement related ones!
Coach Serena goes through her amazing process on how she recovered from her ACL injury without surgery!
What if you have to lose A LOT of weight?
Struggling with social pressure? General drama and anxiety? Want to push forward and keep moving toward your ideal health and fitness?
Coach Jay does a live coaching session with the wonderdul Darcy and break down some of the barriers you may have, if you have to lose a lot of weight.
Have you met Coach Katie yet?
She's our newest member of our Hale Fitness family!
Check out her story!
Are you eating enough? Seems like a silly question, but a big part of why you aren't losing the weight you should be losing is because you aren't eating enough!
In this episode, coach Heidi and Coach Jay go over the nutrition basics that will make you feel great in the long run, lose weight in the short run, and will help you understand how your body works a bit better.
Have you ever said, "Everybody does this" or something to that effect? Ever just had a gut feeling that you knew was right? Much like in business, data doesn't lie.
Coach Jay talks about his approach to how he looks at progress accross his businesses and his fitness journey and how he reccomends his clients look through their results.
Where did we come from? Why do we do what we do?
We've helped over 7,000 people get strong and lose weight. because we do believe that when you are strong, capable and confident, you live a better life!
Coach Jay tells his very personal story of how this all started and what it means to him to be the owner of 2 gyms that helped so many people live a better life.
We all have something we want to strive for and acomplish.
In todays episode, Coach Jay talks about goal setting and the power of the WOOP mind set when it comes to goal setting!
Everyone has different struggles to hit the gym.
I struggled with my ego and thinking that I was in better shape that I was, until I was humbled and learned from my own short comings and used it to drive myself forward.
Today, Coach Jay breaks down the traits he's seen working with over 10000 people that determine success in the gym and in business
Losing weight and keeping it off can be hard!
In this special epsiode, Coach Jay goes through what he would do, if he wanted to shed a few pounds and how he would keep it off!
Coach Jay talks MOTIVATION and how to keep going or even getting started. Coach D is in the copilot seat, talking about her challenges quitting smoking!
Going all in can be one of the hardest things you do when striving to do something great.
But with greatness, comes great sacrifice.
In this episode, Coach Jay talks about keeping your head down and keep going on the grind. The importance of it, and ways in which you can see the way you progress and do things for the better.
Even coaches know the struggles of getting started! Specially when it doesn't feel good. Is there a way to make this whole process better? Easier? More pleasureable?
In this special episode, Coach Jay talks about the power of celebration and how to make your fitness habit, or hell, any habit, addictive.
You will never do it tomorrow! Start Today!
In this solo episode, coach Jay gives us different ways to get over procrastination and beat it for good!
Coaches know how hard it can be to have a baby. Pregnancy can bring a lot of uncertainty and stress into your life, but it doesn't have to be as scary as you think.
In this special episode, Coach Rebecca and Coach Tina go over what it's like working out while pregnant, giving you the before, during, after and more! Join us as we go mythbusting and dispel some of the biggest doubts we have heard regarding carrying a baby and maintaining a fit and healthy lifestyle.
Ever feel like you don't really know how to cope? Work, driving, shopping, having kids, not having kids, basically anything can set off your stress and get your performance to suffer. Even coaches have trouble with this one.
Today, coach Jay and Heidi talk about how Stress Management is the ultimate performance enhancing drug and how it can really set you on the track for a way better life.
In this episode, Coach Rebecca, who began CrossFit in 2013 and became an Olympic Lifter since 2014, in a seven-year period she qualified for both the American Open Series and the Master's Nationals, shares her story on why she enjoys Olympic lifting.
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What if you do not want to do it? Sometimes the biggest hurdle is ourselves. In this special episode of the podcast, coach Jay talks about his personal struggles with the 12 Days of Hale, and how sometimes, you just have to get dressed and go at it!
Coaches know how important it is to stay safe when working out, and things can hurt even when you are not injured!
In this episode we talk to Doc. Mitch about managing pain, how to avoid it, and how to alleviate it!
Keeping you safe is every coaches priority. Covid-19 has changed the way we live our lives, and we are working through
In today's very special podcast, we are talking about how HALE is keeping our community safe during these trying times.
Covid-19 Transmission Report
Co2 Monitors
Tradition is important to everyone and coaches know that the holidays are a special time of year; but they also know that it can be daunting to stay fit.
In this special episode, Coach Jay, Coach Heidi and Coach Rebecca talk about our annual 12 workouts in 12 days tradition!
Even coaches struggle with staying fit during the holidays! The idea of enjoying your holidays and staying fit are not mutually exclusive!
Join us as Coach Tina; a nutrition specialist, gives us tips and tricks to staying sane and fit during the holidays!
Coaches know that it´s hard to always be on top of your game, specially after real life rears its head in the door; but perseverance and a strong will can keep you going and show you that even the uncomfortable times can mean something good in the end.
Today we have a very special episode, where Coach Jay talks to Ruth Douglas about her amazing journey through fitness and life in general.
Coaches struggle with complexity too, and things got way more complicated after quarantine hit, but that does not mean we need to get fancy to get active!
Today we sit down and talk with Coach Mike and talk about his experiences exclusively working out at home, what his set up is like, and how he manages to get results while at home!
Quarantine has got us all at staying at home. But it does not mean we can´t take advantage of the time we spend at the house!
Today, Coach Heidi and Coach Jay talk about their experiences staying in - and working on their inside game!
Being a coach doesn't mean you have it all figured out. The only thing coaches have figured out is how to get past their struggles faster!
Today, Coach Wendy and Coach Jay talk about their current struggles with nutrition, and how they get past them.
Everything in life is on the other side of comfort. Today we talk about getting uncomfortable, and why it's the only way you can make real progress.
Can you get into the best shape of your life after 35?
We believe you can, and have hundreds of examples to prove it to you. Today we talk about some of those stories, and give you tips on how to get started.
Wait? What?
What the hell is the get strong lose weight podcast? Wasn’t it called the Living better podcast?
Today’s episode is a relaunch of the podcast, and a revisiting of why we started the business in the first place.
You won’t want to miss it!
Two weeks is also long enough to force you to have to develop a new daily routine.
When it comes to fitness, this means addressing four key areas:
- Training
- Nutrition
- Recovery
- Stress management
Nail these four and you will continue to progress in your fitness, even from home.
Over the weekend, a few of your coaches came together via the internet for a roundtable discussion to talk about how they are addressing these four areas for themselves.
Coach Wendy, Heidi, Rebecca and myself also give their best suggestions for things YOU can do to improve your own fitness routine.
Check it out here -
A few of the things we discuss:
- designing a “starting” routine for exercise
- The value of keeping a regular schedule
- why it’s normal to want to overeat during this time
- How to prevent gaining weight
- our best tips for getting a great night sleep
- how we really feel right before workouts
We know you’re going to get something useful out of it.
How we're handling COVID 19 at Hale.
A quick podcast with Coach Heidi about how we're handling COVID19.
Some highlights
- We're open on a normal schedule unless it's unsafe or we're told to close
- Running live zoom workouts every day at 9:30 for anyone staying home
- Reaching out to each of you individually to check in on your needs
- Providing personalized programming to anyone who needs it based on your equipment and goals.
The Living better podcast is back for 2020, and we have a different format and theme. For our first episode of 2020, we are providing an update on our programs running throughout the month. Check it out and let us know what you think of the new format!
In this episode, Hale coach Heidi shares her journey from athlete to overweight to CrossFit coach. Coach Heidi Gets Real Coach Heidi has been an athlete all her life: Dance. Biking. Baseball. Football. Rugby. Swimming. Volleyball. Basketball. Skiing. Snowboarding. But that doesn’t mean she’s never struggled with her fitness. Shortly before joining Hale in 2013, … Continue reading Living Better Podcast – Ep. 45 – Coach Heidi Gets Real →
The post Living Better Podcast – Ep. 45 – Coach Heidi Gets Real appeared first on CrossFit Hale.
In this episode, Hale coach Dave shares how he went from member to coach and what he’s learned along the way. Becoming Coach Dave You’ve seen him at the front of class. Maybe he’s cued you through a technical lift or high-fived you after a PR. Or maybe you’ve watched him overhead squat and wished … Continue reading Living Better Podcast – Ep. 44 – Becoming Coach Dave →
The post Living Better Podcast – Ep. 44 – Becoming Coach Dave appeared first on CrossFit Hale.
In this episode, Hale member Ann Mary shares how she prioritized her nutrition and fitness to lose almost 100 lb. while also balancing a busy career as a lawyer. Ann Mary’s Metamorphosis Before starting CrossFit at Hale about a year ago, Ann Mary had been inactive for years. Though she was a distance runner in … Continue reading Living Better Podcast – Ep. 43 – Ann Mary’s Metamorphosis →
The post Living Better Podcast – Ep. 43 – Ann Mary’s Metamorphosis appeared first on CrossFit Hale.
In this episode, Hale coach Larry shares how he found CrossFit, why he loves coaching and what he’s working on outside the gym. Man of Mystery You know him as Coach Larry, one of your Hale trainers dedicated to making you better one cue, one no-rep, one high-five at a time. Coach Jay calls him … Continue reading Living Better Podcast – Ep. 42 – Coach Larry, Man of Mystery →
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In this episode, we get to know new Hale athlete and staff member Steph. Steph’s First Steps Have you met Steph yet? She joined the Hale family a few weeks ago, both as an athlete and a staff member working the front desk at the gym. Though she played soccer as a kid and young … Continue reading Living Better Podcast – Ep. 41 – Steph’s First Steps →
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In this episode, Dee shares how CrossFit helped her get mentally and physically stronger after her mother’s death. Dee: “Suck It Up and Drive On.” Dee had been a cardio fanatic all her life, but when her mother passed away in 2013, she needed something different to distract her and help her process the loss. … Continue reading Living Better Podcast – Ep. 40 – Dee: “Suck It Up and Drive On.” →
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How Kenny lost 35 lb., gained a 450-lb. deadlift and stopped running from the camera. Kenny Kicks Butt; Loses Gut Kenny had been in great shape all of his life. He played football in high school and baseball in college. But once he joined the working world, his fitness took a turn for the worse. … Continue reading Living Better Podcast – Ep. 39 – Kenny Kicks Butt; Loses Gut →
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Sarah Palmer DeFrank has been many things: Single mom. Broke graduate student. Chef. Overweight. Unhealthy. Unhappy. Listen and learn how she used CrossFit to rewrite her story. How Sarah Palmer DeFrank Rewrote Her Story Sarah used to cry at her kitchen table after workouts. She thought she was no good, and couldn’t understand how it … Continue reading Living Better Podcast – Ep. 38 – How Sarah Palmer DeFrank Rewrote Her Story →
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In this episode, CrossFit Hale coach Wendy Medina tells us about her experience tracking everything she’s eaten for the past year and a half. 500 Days of Food Tracking When Coach Wendy started tracking her daily food intake, her goals were simple. “I wanted to feel better and perform better in workouts,” she said. While … Continue reading Living Better Podcast – Ep. 37 – 500 Days of Food Tracking →
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When Phil came in to Hale, he was thinking about retiring. When I asked him about his goals, he said he wanted to get in the shape he was in his 20’s and 30’s. He wanted to lose a few pounds and feel better overall about his health and his body. What good is retirement … Continue reading Living Better Podcast – Ep 36 – Un-retirement with Phil A →
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“If you want to eat bags of Hot Cheetos, you need to do some running” – Wendy’s mom Wendy’s athletic career started with a simple rule her mother made to get her out of the house. She started with sports like soccer and running, but eventually she found her way to 24 hour fitness. Not … Continue reading Living Better Podcast – Ep 35 – Deadlifts and Hot Cheetos with Coach Wendy →
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“It’s the closest thing to feeling like a kid again” – Edison Murillo Talk to Edison and you’ll walk away feeling better about yourself. His enthusiasm and happiness infects everyone around him in a way you can’t measure. He makes you feel good about life. You’d never guess that he has been up since 3:30 … Continue reading Living Better Podcast – Ep 34 – Losing 50 at 50 – Meet Edison →
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David’s whole kitchen was flooded. After a heavy rain in Port Costa, the creek filled up and started flowing right through the kitchen of his Bull Valley Road House. Worse, it happened right in the middle of his Christmas party. So they went from drinks and celebrating to buckets and bailing water. It was a … Continue reading Living Better Podcast – Ep 33 – Food, Fitness, and Family – Meet David →
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Candice had almost no fitness background when she started. Any time she’d been to the gym in the past, it had only been because a friend had invited her. “This seems like fun, I’ll do it too!” But she was never really into it, and when her friend dropped off, she’d drop off as well. … Continue reading Living Better Podcast – Ep 32 – Starting from Scratch, Meet Candice →
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We couldn’t put our finger on what we liked about Angie the first time we met. Her passion, knowledge, and experience was clear, but there was something else…something that stood out and made us think “we need her at Hale”. You get clues about it when you hear the story of how she sold everything … Continue reading Living Better Podcast – Ep 31 – Putting in the work – Meet Angie →
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Cullen went from athlete to police officer to 250 lbs, and back to athlete. Hear his amazing story in this week's episode of the living better podcast.
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Running 100m seemed like a mile In one of Nancy’s first workouts, the coach said “run 100m, then do some other stuff” (kb swings, squats, etc) She had zero concern about the “other stuff”, but that run… Before she found CrossFit, Nancy had been walking about 3 miles each morning. She’d never run more than … Continue reading Living Better Podcast – Ep 29 – How Nancy got fit in her 60’s →
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Tina knew exactly what to do. When she was on the road back to fitness after he second child, she had every advantage you could think of. – A proven plan – Past results to rely on – Access to a gym 24/7 Easy, right? Not exactly. In this episode of the Living Better podcast, … Continue reading Living Better Podcast – Ep 28 – How Tina got her body back – part 2 →
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When I first met Mike we were 18, and he fit the picture I had in my mind of an engineering student during freshmen year of UC Berkeley. He was super skinny, had really long hair cut exactly like Bruce Lee, and slept on Star Wars bed sheets.’ He had moved in next door to … Continue reading Living Better Podcast – Ep 27 – Meet Mike →
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It’s over 500 days since our last podcast. But we’re back! Click here to check out our latest episode. In those 500 days, we’ve: – Finished more than 1000 workouts – pushed the sled more than 250 miles – lifted more than 1,000,000 pounds – enjoyed exactly 0 burpees The point is, a lot has … Continue reading Living Better Podcast – Ep 26 – Living Better is back! →
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⌃⌃⌃ This subject line seems like a joke. You’re thinking: Even if it’s true, it’s gotta be an extreme starvation diet, or the result of surgery or pills. Nope. Just do the basic stuff well over time, and you WILL get results. This is what makes Kim’s story so amazing. She has legitimately lost almost … Continue reading Living Better Podcast – Ep 25 – How to lose 100 lbs in 8 months →
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A young girl helping her mom cooking Christmas ham asks “mom, why do you cut the ends off the ham?” “To be honest, sweetie, I don’t know…something about the juices? I do it because my mom always did. Let’s call her and find out.” She dials her mother and asks “why did you always cut … Continue reading Living Better Podcast – Ep 24 – Create your own story →
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Back when you used to go to the globo gym, did you ever go with no plan at all? You walked in and just sorta “did stuff”? Start with a little cardio… Then, “oh, my favorite squat machine is available, I’ll do that” You do a few sets of a few reps, then move on … Continue reading Living Better Podcast – Ep 23 – How to make up your own travel WOD →
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Wow 4 days in and you’re already HELLA sore. Walking down the stairs, using the bathroom… Putting your arms over your head It all HURTS! The worst is when you’re sitting in a chair and your spouse comes by to give you a neck/shoulder rub. “Get your hands off my traps!!!!” Soreness is a common … Continue reading Living Better Podcast – Ep22 – How to deal with soreness →
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CrossFit is too hard for most people. Straight up… Most people are not built for this. It’s not the physical demands…Everyone can squat, deadlift, press, and move their bodies. It’s the ego that takes the biggest beating They can’t handle: —> the reality they aren’t in the shape they used to be —> Having a … Continue reading Living Better Podcast – Ep 21 – How to win EVERY workout →
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When Priti gets nervous, she talks. “Damn, that’s heavy” “There’s a lot of running today” “We’re doing squats again? After Monday? Are you serious right now?” You can tell when she’s REALLY nervous about a workout, because she talks to herself. “ok, you’ve got this”, “let’s go”, “one rep at a time” One thing she … Continue reading Living Better Podcast – Ep20 – How Priti makes it all work →
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Got a great question from Dale the other day. “I’d like to be able to maintain the progress I’ve made during the challenge and am fearful I’ll easily/quickly go off the rails and revert to old habits. Is this common? any words of advice?” – Dale This is a common, and kinda scary question. When … Continue reading Living Better Podcast – Ep 19 – I’ve reached my goal, now what? →
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Recently, Coach Heidi and Coach Jay finished our 10,000th burpee in 100 days. 100 burpees per day for 100 days. It was part of a challenge…more of a bet, that both of us lost. The bet was, can we hit PR’s on 4 different workouts back in July during our Hero challenge. We agreed that … Continue reading Living Better Podcast – Ep18 – What we learned doing 10,000 burpees →
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How is this fun? At the end of each workout, we always ask “How was it?” Someone almost always says “that was fun”, or the alternative “it was awful” while smiling. How can doing hundreds of push ups and lifting thousands of pounds for time be fun? Today, Coach Heidi and I answer that question, … Continue reading Living Better Podcast – Ep17 – How is this fun? →
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What makes a good athlete? Is it background? Knowledge? Do they have to grow up playing sports? After working with thousands of people, we’ve found that the best athletes all have one thing in common. The right mindset. Sometimes the people who you’d think need the most help are the ones who thrive, and the … Continue reading Living Better Podcast – Ep16 – Mind over Muscle →
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Heidi is the head coach of MissFit, and one of Hale’s most experienced and respected coaches and athletes. Like all of our coaches, she started as a member with some very specific goals and limitations. Today we hear the story of her humble beginnings, losing 50 pounds and dealing with a variety of injuries to … Continue reading Living Better Podcast – Ep 15 – Meet Coach Heidi →
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With Coach Tina a few months away from giving birth, one of the questions she gets often is. Should I work out while pregnant? When people see pregnant ladies lifting or carrying things, it’s common for them to say: “Is that safe?” “Should she be doing that?” “That’s heavy! Let me help you with that!” … Continue reading Living Better Podcast – Ep14 – Is it ok to do CrossFit while pregnant? →
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When people first walk into the gym, they always have a goal. “I want to get fit” “I need to get strong” “I’ve got a wedding coming up, and I want to look good” Those goals are a great place to start, and often we can use that initial motivation to achieve amazing things…but what … Continue reading Living Better Podcast – Ep 13 – Goals vs Habits →
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It’s 2016 and it’s time to check in! The State of Hale This week’s show is all about Hale, and all about you! 2016 is a big year, with tons in store both online and offline for CrossFit Hale. This show gives an overview of what’s to come. Especially important if you missed the announcements … Continue reading Living Better Podcast – Ep12 – The State of Hale →
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On this 5th day of CrossFit, you may be looking forward to visiting family during the winter break..but you’re working so hard right now, you don’t want to undo all that progress. Luckily we’ve got you covered. How do I stay fit while traveling? I used to look at holidays as a complete break from … Continue reading Living Better Podcast – Ep11 – Staying fit while traveling →
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This week's podcast talks about overtraining, what it looks/feels like, what it leads to, and how to avoid it. One of the common knocks on CrossFit is that we train too hard and get people hurt.
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How do you overcome fear?
At some point, we’re all afraid of something. Load up enough weight on a back squat, stack up to a high enough box, or try a new skill (like a muscle up), and there it is. It’s the feeling “this might not go well for me”, “I might get hurt”, or “maybe I should play it safe”. Fear is always at play when you’re training hard, whether it’s on day one or year 7. If you’ve never felt it, you aren’t pushing yourself hard enough.jonnylog
The thing is, you need that fear. That fear breaks you out of your comfort zone and gets you to the next level of your training. Nothing worth having in life doesn’t have some sort of fear attached to it. The key is figuring out how to get past it.
We talk to Jonny again in today’s episode. It’s all the strategies and tips we’ve used with our athletes and ourselves to overcome fear and continue to make progress
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While I was in London, I sat down and chatted with Jonny Landels, our strength coach at CrossFit Thames, a theatre actor, and all around interesting guy. Here’s Jonny! Jonny has a great story of starting CrossFit after his rugby career ended. He was one of the biggest guys on the team (255 lbs @ … Continue reading Living Better Podcast – Ep8 – Meet Jonny →
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Have you ever wondered where we get these crazy workouts from? Is it magic? Is it random? Today we answer the question… How do we come up with the workouts? Programming…it’s one of the sneaky big barriers to people staying consistent with their training. Before you found CrossFit, you likely followed one program or another, … Continue reading Living Better Podcast – Ep7 – How do we come up with the workouts? →
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