The weekend has been full of fundraising and fitness.

Friday we attended the Tim Tebow’s Night To Shine Prom at CrossRoads Church as a “date” to someone with an intellectual disabillity.
Saturday we had our Row-A-Thon to Destroy Duchenne.

All I want to say is that fitness drips into even more parts of your life than you think. What starts off as constant soreness and learning what a Snatch is, turns into healthier eating and gratitude daily for the amazing body you’ve been given. If you’re lucky, you catch an ABC Hopes (dis)ABILITIES Fitness class in action and multiply those feelings by x238092183!  If you haven’t started, today is a great day.

 

We’re all guilty of it, but let’s put it into numbers.

7 days in a week.
5 days out of the week nutrition and exercise on point (maybe 4 1/2, for those of us that get wild Friday Night).
2 days of binging with food and drinks.

71%.

That means a quarter of your time isn’t focused toward your goals. That means you could be getting 29% faster to your goals. That means there’s room for improvement!

Imagine what would happen if you dropped it to one single day or just ONE meal… probably amazing things. If you need help, book some time here.

Fitness is all about consistency. No one get’s healthier or fitter off of a single meal or one tough workout. It’s the grind of committing to the process day in and day out, hopefully for the rest of your life to improve your quality of life. Here’s a couple of things I’ve done recently in 2018 to get consistently consistent.

  • Meal prep containers. This is such an easy one. It’s like packing your lunch, but for fit people. These are the ones I use. There’s three compartments to keep it simple. Big space is for your veggies. Use half of one small space for a light starch (sweet potato, brown rice, etc.) Other space is for your protein (I max this one out, but adjust to your personal goals). Voila!
  • Set alarms for specific things. If you don’t get specific time will just run away. I set alarms to write, to do office work, to workout, to do mobility. It acts as a trigger for my most important tasks.
  • Pack your clothes. How many of you have gone home to get your change of clothes, but get sucked onto the couch watching Netflix…. Pack your clothes and head straight here!
  • Practice one movement for a week. For some it’s abs, others its the rower… Whatever it might be, do it everyday, do it Proper, and it’ll turn into a habit.

It’s simple, not easy.
That’s why you should work with a coach! Schedule a time here to talk about how to get consistent.

Even though CrossFit is constantly varied, we do get into our habits. We show up, we do mobility, we warm-up, hit the WOD, then chat for a sec with friends and head home.

Repeat.

These habits are great because we’re exercising at least an hour a day with functional movements at a high intensity, it also can lead to some bad ones. The biggest one in my opinion after a couple years is being forgetful.

Not forgetful in putting your equipment away (even though some of you do have that problem! Ha!) It’s forgetting that CrossFit is scalable.

If you aren’t feeling super great that day.
If a part of your body is achy or in pain.
Or if you’ve just been doing this for 2+ years.

Don’t forget CrossFit is scalable.

You don’t have to grind yourself into the ground. PR. Even, hit the RXd workout if it sacrifices your mental and/or physical health. We’re in this for the long haul and we hope you are too.

 

Welcome to 2018.

Every year we pick a theme for the year to reflect the goal as a box to move forward. At first it was #BuildAFitCommunity, then it was #DoTheHardThings, last year it was #FunNGains. This year, we’re #ChasingHappiness.

So the first thing you need to ask yourself is, what makes you happy? To most of us on our health and fitness grind, happy looks like building muscle, losing weight, and performing better in the WODs. Hitting new PRs are a bonus, but so is seeing your first set of abs or dropping a pant size. At the surface level those are great, but what really makes you happy? Some people love that they have more energy at work, the ability to play with their kids/grandkids, and even the fact that they are building meaningful relationships through burpees and barbells… Happiness can be anything.

Whatever it looks like to you, CrossFit Proper is here to walk with you on this endless pursuit of Happiness. Cheers to 2018!

 

We’ve done this every year, writing down a list of goals, revelations, and milestones you will hit in the coming year. And every year, most people don’t finish that list.

We don’t think it’s because lack of motivation.

We think it’s because you need a Coach. Whether it’s spirituality, nutrition, fitness, finances, relationships, accountability is the name of the game.

How would the first 100 days of the year look if someone was holding your hand (or kicking you in the behind) when you need it most?

See you in 2018!

There’s not much choice to make it’s either you do or you don’t.

Here are a couple of ways to make it through the “funk”:

  • scale the weights or don’t use any weights at all.
  • scale the intensity – this is recognizing you don’t want to workout, so don’t push the pace too much.
  • do something fun you haven’t done in a while.
  • substitute a movement for one you love.

You know the right answer. Now the question is, which shoes are you going to wear? 🙂

We saw Start Wars: The Last Jedi this past weekend. It was an epic journey of trials, tribulations, and fighting the good fight. Minus all the light sabers and x-wing fighters, there is something we can take away from this epic series.

Life is a series of failures, setbacks, and what seems like the end.

But if we keep pushing through, keep fighting, and stay on course it will always work out in the end.

Just like your nutrition and fitness might have slumped a bit this holiday season, don’t let it push you over to the dark side. If you look at the macro of this whole thing (let’s say 2 weeks of eating christmas cookies) that is a TINY fraction of your life’s health and fitness.

It may seem like the death star is blowing up all of your gains, but don’t let it blow up your hope.

See you in the box & may the force be with you! 🙂

Do you write down your schedule or just wing it on the daily? For those of you that do, have you ever done the math on how much you actually need to workout?

A one hour workout takes 4% of your day.

In that perspective it seems like such a minuscule thing right? The crazy thing is, that’s not the toughest part to get through, it’s the other 96%. Nutrition, hydration, stretching, and also adulting are the big obstacles you need to conquer.

So the real question is what are you doing with the other 96%?

Seriously, have you ever seen a baby squat?

It is perfection.

Upright torso. Knees tracking the toes. On the heels. Up & down in a damn near straight line.

It is a beautiful thing. Partly it’s because they are so weak (not much muscle built up when you’re born!), but these are a reflection of natural movements. We didn’t make up these exercises, it’s embedded in our DNA.

If you haven’t seen a baby squat, go find one (preferably one you know, ha!) and tell them to pick something up.
Then try to mimic them, so you too can squat like a baby again.

Is it grey hair?
Is it brittle bones?
Is it eating jello and pudding everyday?

It’s none of those things because most of the time we can make those better.

It’s when you stop trying to fight to improve your quality of life. We can’t teach someone how to work hard and keep on moving forward, even if it’s only a step at a time. But we can teach them how to squat safely and eat a little better at a time.

The ultimate goal for most of us at the top of the pyramid of fitness isn’t sport, it’s life.

Being able to run, jump, squat, play with your grand kids, and hike up a mountain if you wanted to.
Basically not letting the physical side of things limit you to the fruits of life.

The man himself, Greg Glassman (we call him Coach) has an elegant way of putting this.
“This stuff is for anyone, but it’s not for everyone.”

It’s never too late to get moving.
So how old is too old?
We guess it’s only when you think you are.

Nowadays we focus so much on the negative things. 

“What didn’t I get done today?”
“How much did the other person do?”
“Geez, I only did 45 lbs. today…”

First off, 45 lbs. is still 45 lbs. so be proud of whatever weight you’re moving! 

Gratitude is an important aspect in our lives. Especially if you’re a Helper

Gratitude is even more important to practice on yourself. Enter Bright Spots. 

I want you to search for something you did RIGHT today. If you’re like me, some days it might be extremely difficult to see how the heck there’s a bright spot in your tornado of a week, but there is. 

These literally light up our day and our path to the next accomplishment. So I challenge you to illuminate your life with Bright Spots.

Proper’s doors have been open going into 9 years now and it’s core values haven’t really changed.

One of them, is helping the community. We have created this amazing community of fit individuals to be able to give back to others in need or fight for causes that we believe in.

Here are a couple of causes we’re proud to have helped;

We’ve created this box as a home for many to get healthy and fit, but it’s bigger than barbells and burpees.

It’s a platform to Help First.
Have a beautiful day! Back to helping.


For those of you looking to improve your current fitness: schedule a time with us here.
For those of you who haven’t even started your fitness journey: schedule a time with us here.


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Fitness is an amazing thing for our health. We think of it most of the time as looking better, but there is a ton going on inside your body that benefits from working out to any degree.

If we look at it as the continuum above, the fitter you are, the farther from sickness you become.

Therefor what we are doing is building a buffer between good health and sickness. Even if we we’re to get sick, it would take us longer get into sickness than someone who wasn’t in fact, fit.

There are a couple well known CrossFitters who’ve gotten into accidents, and also people that we’ve worked with who have some kind of condition that makes them ill. Guess what the doctors said? “If you didn’t workout” you’d be way worse than this.

We’re building a buffer from sickness, one rep at a time.


For those of you looking to improve your current fitness: schedule a time with us here.
For those of you who haven’t even started your fitness journey: schedule a time with us here.


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Motivation is a crazy thing. Like we talked about before Big Mo’ is a huge aid in keeping us going, but there are two types and two places we fall into during our health and fitness journey.

Extrinsic Motivation – Outside factors (friends, society, bonuses) that influence us to keep working hard.

Intrinsic Motivation – Internal factors (Drive/Grit, Interest, Personal Satisfaction,) that influence us to keep working hard.

In the beginning motivation is intrinsic. It’s Sunday night, you’re eating a bag of chips, and you want to lose weight, be happy, and get healthy. As you go through the gym, what makes Proper so “sticky” is the extrinsic factors. Awesome coaches. Amazing friends you meet. Cool workouts.

But there is a trap here. As you start rolling into 1,2, even 9 years into CrossFit, you can get too comfortable and rely on others for motivation to grow and do better.

Sorry to burst your bubble, but it all comes from you.

You are responsible for;

  • Eating correctly
  • Doing your mobility
  • Going as intense as capable that day for the workout
  • Learning and practicing new skills

It’s not the gym or your friends or what cycle the moon is on, it’s all you.

Don’t fall into the trap.
3-2-1 go!


For those of you looking to improve your current fitness: schedule a time with us here.
For those of you who haven’t even started your fitness journey: schedule a time with us here.


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Lace up the shoes. Plug the earbuds in. Hit the pavement.
This is a sure way to get in a great workout and a way to work on overall fitness.
But running by yourself versus a buddy is a sure way to get an even better workout. The push you get from having accountability and a little competition trumps any power song on your iPod.

The real question is Your Pace Or Mine?
Who’s pace is better? The even better question is how do you determine which is better?

We know the higher the intensity, the greater the results. We also know there isn’t a right way to fit. The key here is you have a pace. If you’re just  standing still, that’s the only way we know you aren’t getting anywhere.

So your pace or mine?
Who knows, but get started.


For those of you looking to improve your current fitness: schedule a time with us here.
For those of you who haven’t even started your fitness journey: schedule a time with us here.


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You might know him.
You might even be friends with him now and not even know.

Shoot, you might breakup with him like I do, then get back together thousands of times. Big Mo’ is like a terrible relationship in that aspect, but he really is give for you.

So who is Big Mo’?
Momentum.

Hard to find, but once he get’s going he is HARD to stop! So how do you find Big Mo’?

You don’t.
He’s created by hard work, consistency, and almost a blind faith that he’ll pop-up out of nowhere.

Need Big Mo’ for your job? Take some action or Help First (Help someone get what they want).
Need Big Mo’ for your fitness? Find a routine and commit to it.
Nee Big Mo’ for your Nutrition? Throw the junk food out in your house and find a Coach.
Need Bi Mo’ for life? Write down your goals that you want out of it.

The key here is taking small steps that turn into huge strides. If you do this you’ll run with the best of em’!


For those of you looking to improve your current fitness: schedule a time with us here.
For those of you who haven’t even started your fitness journey: schedule a time with us here.


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We’ve all heard the saying “Rome wasn’t built in a day”. This is a great analogy for our health and fitness and it requires two huge cornerstones.

Discipline and Patience.

Discipline is sticking to the program even when you don’t see progress.
You can go a day eating healthy, then look in the mirror the next morning and not see progress. We don’t know anyone that has, ever.

Patience and Discipline multiplied over a month, two months, or a year, that’s how Rome (losing weight and gaining muscle) get’s built.


For those of you looking to improve your current fitness: schedule a time with us here.
For those of you who haven’t even started your fitness journey: schedule a time with us here.


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So you’re in the room with two zombies. One zombie is diet and the other is working out. If you kill one zombie, do you still have a problem?

Of course you do. You still have one zombie trying to eat your brains. The same goes for your health. If you only focus on working out but still eat terrible are you really getting healthier?

Nutrition is a key component to improving your body composition and how you look. Focussing only on your exercise routine will help you make performance increases, but you may not see the physical changes that you are hoping for.

You can’t outwork a poor diet.


For those of you looking to improve your current fitness: schedule a time with us here.
For those of you who haven’t even started your fitness journey: schedule a time with us here.


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Water accounts for +50% of your body. It has thousands of functions like;

  • Transporting nutrients
  • Hydration
  • Body regulation
  • Lubricates joints
  • Waste Removal

The list includes all super important functions for health and fitness. Since you’re trying to get healthy, you NEED to be drinking H20! Here are a couple actionable tips for you to get your ounces in.

  • Drink at least half your bodyweight in ounces, the more the better.
  • Right when you wakeup, drink a big cup of water (even before coffee, we know!)
  • Keep a refillable bottle with you. These are pretty cool
  • At a party, keep your water in your right hand. It stops you from picking up so much food!
  • Set a timer every hour and drink some agua!
  • JUST DO IT!

With al this hydration there is one terrible side affect we didn’t talk about.
You’ll be visiting the bathroom quite a bit and feel like a water park.
But we think the benefits outweigh the potty break.