Customer of the MonthJune

Subodh Nanal

Congratulations to Subodh Nanal, the June 2024 BSC Athlete of the Month!

Where were you in your fitness journey before BSC and where are you now?
I used to workout at “traditional” gyms before BSC but somewhere down the line the workouts started getting monotonous and my consistency and motivation both dropped, and I was looking for a change. That changed when I was introduced to CrossFit and BSC in particular. I liked the class based coaching approach and the challenging nature of the workouts which are a good mix of cardio and strength training which is what I was looking for.
What were your goals when you started, and have you achieved any of them?
Initially when I started, my goals were weight loss, getting stronger and in general getting healthier and fitter. I wouldn’t say I have achieved all of them 100% but BSC has definitely shown the path and I feel I am in a much better shape and feel good about myself now compared to a few years ago. There are still many movements to master and I realize consistency is the key, so my new goal is to try to be more consistent.
What about BSC makes you keep coming back?
I guess the structured/coaching approach of CrossFit, the sense of team/community with the class cheering each other during workouts and the WOD’s themselves (Mike always has something interesting programmed) kind of clicked with me and I felt this is something I could continue and more importantly enjoy long term in my fitness journey. It's been 10 years and I still enjoy each day I am at the box!
When/what was your "ah ha!" moment?
I think it has to be when I realized I could do multiple strict pull-ups.
Does anyone at the gym (member or trainer) inspire you and why?
Mike, Sasha and the entire 5:30am class are amazing. Each and everyone of them inspire and motivate me to show up to class every day and do better!

Customer of the MonthApril

Ariel Miyama

A New Training Mindset

Congratulations to Ariel Miyama, the April 2024 BSC Athlete of the Month!

Where were you in your fitness journey before BSC and where are you now?
When I joined BSC in 2022, I was in the season of transitioning from playing soccer competitively for 15 years to working out “just for fun.” I was adapting to life without soccer and my lifelong fitness journey as an ex-collegiate athlete. I was retraining my mindset in a lot of ways, learning to take rest days, that it’s okay to “just move” and not wreck my body every day going 110%, recognizing I am now training for overall health and well-being, and not to win the beep test. Now, I enjoy going to the gym on my way home from work, building my strength and endurance, and gaining confidence in my body’s abilities.
What were your goals when you started, and have you achieved any of them?
My goal when I started CrossFit was to do Murph without scaling the push-ups and pull-ups. In 2023, I finished Murph in 48:45! I also had the goal of doing the Open, and I just finished my 2nd Open! Woohoo!
What about BSC makes you keep coming back?
The people and incredible community! From the moment I walked in the door at BSC, I felt unbelievably welcomed, accepted, and seen. It’s amazing how the people at BSC make you feel like you’ve been part of the community for years, even if it’s your first day. I will forever cherish the memories made with this community, from the annual In-House Competitions, the Open 2024 Friday Night Lights, all the BBQs, and celebrations. From the coaches to the members, everyone is so supportive and encouraging. I am so grateful to have found such an incredible community where I feel like I truly belong.
When/what was your "ah ha!" moment?
My “ah ha!” moment was in the Open 2023 when I realized I was capable of achieving much more than I had ever thought possible. This is when I learned I needed to start reaching for heavier weights!
Does anyone at the gym (member or trainer) inspire you and why?
ALL the women of BSC inspire me, regardless of age. I find inspiration in the young girls who come with their moms, the "BCF Beauties," the soon-to-be moms doing CrossFit for a healthy pregnancy, and those who say to me, “When I was your age.” Each day, I feel moved by the women at BSC. The supportive community of women is steadfast and encouraging, reminds me that being strong is beautiful, and empowers me to feel confident.

Customer of the MonthFebruary

Kate Cherry

Mentally and Physically Stronger

Congratulations to Kate Cherry, the February 2024 BSC Athlete of the Month!

Where were you in your fitness journey before BSC and where are you now?
Well I joined BSC with no experience in the gym. I was prediabetic and had quite a bit of body aches and pains and I was motivated to change that. I didn't grow up with fitness or sports so everything was new to me. I had never lifted a barbell in my life. My little experience with fitness was in a yoga studio a few times a week. Now I try to make fitness part of my everyday life. I prioritize fitness so I can actually be successful with my goals. I'm always trying to schedule workouts in between my super busy days as a single mom.
What were your goals when you started, and have you achieved any of them?
My only goal when I started at BSC was to not be prediabetic anymore. I committed to going three times a week and changing my eating habits and within three months I was no longer prediabetic! Then I increased my goals of getting to the gym 4-5 times a week and I realized my body aches and pains got less and less. Now my goals are to continue to get stronger and healthier each day. After recently battling breast cancer and having multiple surgeries and radiation I'm just trying to take it one day at a time. I know it will take time to get my strength back but I'm looking forward to what I can do at BSC in 2024.
What about BSC makes you keep coming back?
It's fun. It's hard. But when I finish a workout there's a great feeling of accomplishment. The people I get to workout with are so encouraging. The coaches have taught me so much.
When/what was your "ah ha!" moment?
CrossFit has helped me realize I can accomplish anything I set my mind to. When I was first diagnosed with breast cancer I was also training for the anniversary competition. I focused on training instead of the multitude of tests and biopsies. I kept telling myself if I could do a CrossFit workout then I could certainly get thru whatever was going on with me health wise.
Does anyone at the gym (member or trainer) inspire you and why?
Everyone is inspiring. I love all the coaches. They each bring such a unique energy to class. Derek especially has taught me so much about form and body mechanics.

Customer of the MonthNovember

Greg Paine

Consistency and Hard Work Pay Off

Congratulations to Greg Paine, the November 2023 BSC Athlete of the Month!

Where were you in your fitness journey before BSC and where are you now?
I had trained for my first (and last) Ironman 70.3 the Spring prior to starting up at BSC in Fall of 2022. I wasn’t doing too much weight training at the time and really wanted to get back into CrossFit for the mixture of strength and conditioning. As for my current fitness journey, I am currently trying to get into BSC at least 5 days a week when not traveling trying to improve my overall strength and condition so I can feel good and enjoy the weekends either playing golf, Aussie rules footy, or mountain biking.
What were your goals when you started, and have you achieved any of them?
I am not sure I had any specific goals other than committing to showing up to class daily and to increase overall strength and learn new CrossFit skills.
What about BSC makes you keep coming back?
I keep coming back to BSC because classes are fun, challenging and filled with good people!
When/what was your "ah ha!" moment?
I would say an “ah ha” moment can continue to happen whether that’s getting a PR or nailing a new skill for the first time. Can’t beat that!
Does anyone at the gym (member or trainer) inspire you and why?
Honestly, seeing the same crew come in at 5:30am daily is pretty impressive. Showing up and working hard no matter what!

Work, Play, Compete, or Live Forever

If you are thinking about trying out a new training routine it’s important for you to consider your goals versus the goals of the program.

Most folks who participate in CrossFit and other HIIT styles of training may not know or understand the different styles of training available and who they might be best for. Some gyms offer a wide variety of classes to address the different needs of their members while others pride themselves on a particular specialty.

Put some thought into which camp you fall into when selecting a training program and you’ll be most likely to maximize your results and achieve your goals. Most folks fall into one of 4 camps.

1.Work
2.Play
3.Compete
4.Live Forever

Work
Let’s start with folks who train for work. They may have physically demanding jobs that require their bodies to perform for the execution of the job or to keep them safe. Law enforcement, firefighters and rescue personnel, and members of the armed forces all need to be in shape to keep them safe and performing at a high level. Other folks may have physically demanding jobs that require them to have strength and endurance for. Maintaining a high level of fitness let’s construction workers, landscapers, loggers, and other active professionals do better at work.

If you fall into this category it is important you find a training routine that supports your job performance. Workouts should be varied and keep you balanced. It’s also important that the workouts address the demands you will face on the job to help prevent injuries. Beware training programs that overwork you and leave sore or unable to perform your daily duties.

Play
If you fall into this category you know the importance of getting daily exercise, but you want it to be as fun as possible. Training should be engaging and allow you to connect with others who have the same goals as you do. You may lose interest doing the same routine over and over again so it’s important that you find a training program that mixes things up and keeps you engaged.

Compete
You train to make you better at a particular sport. Whether your sport is running, biking, skiing, soccer, or even CrossFit your training routine should be specific to the activity you are trying to excel in. Workouts need to consistently train the movements patterns you will experience in your sport to improve performance and reduce injury risk.
A great coach will know the volume of training needed to help you improve and how to plan out a training schedule for preseason, in-season, and off-season training cycles. Make sure you are training for the demands of the sport and not just following a powerlifting or bodybuilding program that doesn’t line up with your goals.

Live Forever
You train because you know it’s important for health and wellness. You’re not looking to compete but to enjoy your life and your family. You may not have a physically demanding job so you need a balance of cardiovascular and resistance training to keep you feeling good and moving well. You may also be looking for nutrition advice and other best practices to ensure you have a long and high functioning life.

If you fall into this category make sure you are training with the minimum effective dose in mind. You should leave most training sessions better than you went in.

Want to get started training, but still not sure how? Talk to one of our coaches about which of our programs might be best for you and we can answer all of your questions!

Eat to Thrive, Not Survive

There are a lot of areas in life where “good enough” can be the goal. Ultimately you have a finite amount of time on this planet and if a task is not important to you then you want to outsource it or put in the minimum effective dose of effort so you can move on with your day. 
There are also many areas where you should put in your very best work. When it comes to movement you want to be strong and pain-free. When you do your taxes you ensure that they are accurate and timely. When you spend time with the ones you love you put the phone away and are fully present in the moment. 
One area that often gets the “good enough” treatment is your diet and nutrition. When life gets busy or making healthy choices becomes inconvenient the spectrum of foods you consume tends to take a dive in quality. Rather than let slide occur in favor of other activities that seem more important, you may find it worth your while to optimize your diet and nutrition. Here’s why: 
Even if the doctor says you are healthy, you are happy with the way you look, and you can’t stand cooking – nutrition is one area that literally transcends into ALL areas of your life. 
If you only ever aim for the minimum in your diet then you are capping your maximum potential in how much you can lift, creatively solve problems, and even love your family. 
We often treat food as an activity that gets scheduled into the day. Food breaks up the workday and provides structure in the evening. It is a social affair with the family or a way to do business. 
The foods you consume during the day are the driving force behind all of this. They not only provide the immediate nutrients needed to fuel your physical and mental performance but are also the long term building blocks for every cell in your body. Every bite you chew or sip you take is going to be broken down into the amino acids that build your muscles and organs. The fats and oils become the cell walls that handle communication between cells in your body and control processes like your immune system function and inflammatory response. The vitamins and minerals will help your body create the energy it needs to keep you moving and eliminating toxins from your body.
Scientists have even found links between our gut bacteria and neurological disease. The foods you are eating today and the way your prioritize diet could determine your likelihood of Alzheimer’s disease later in life. 
The way you choose to eat is affecting the way you live, both today and 40 years from now. If you want to be your best self for your family, your career, and the things you care about accomplishing in life then taking care of your nutrition is not a “nice to have”. It’s a must.
Not sure where to get started? Start by having a conversation with one of our  nutrition coaches today. 

Stop Doing It For The ‘Gram

More and more often these days we encounter folks living life through the lens of their smartphone. Ever since becoming a social influencer turned into a real career it has become increasingly difficult to know what is real and what is staged. Not only that, but how often are you interrupting your own life in order to capture a moment that is sure to get you attention on social media. Is it really worth it though? Stop and ask yourself…

How many beautiful sunrises get missed?

How many meals are really tasted and enjoyed?

How often do you dance just to let loose and blow off some steam?

Knowing that any, most, or all of what you do is being captured on camera changes the way you act. Every birthday party is a performance. Brunch is a photo shoot. A relaxing hike is #themountainsarecalling.

John Muir is rolling over in his grave.

This is not an article to just hate on people making a living off of instagram. It’s to bring awareness to the fact that what you see on Instagram is NOT real life. What you see most folks doing is playing a character in their own life. Showing a highlight reel that contains the settings, outfits, and activities they want you to see.

Ryan Holiday, author of Ego Is The Enemy says it well.

Almost universally, the kind of performance we give on social media is positive. It’s more “Let me tell you how well things are going. Look how great I am.” It’s rarely the truth: “I’m scared. I’m struggling. I don’t know.

Social media can be great for learning, sharing, and capturing memories. Just know that it is usually the opposite of social and it can often take away from the moment to pull out your phone.

You are worth so much more than likes and comments. Don’t get it twisted.

And if you do, be sure to tag us 😉

Is Boutique Fitness Right for Me?

If you’re ready for results it’s time to ditch the health club…

There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from the hot bar at Whole Foods, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate.

 

In response to the demands of the market the fitness industry has grown tremendously, particularly in North America where an estimated $28 billion was spent in 2015. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs and minimal staffing. Granted  how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.

 

“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR

 

The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.

 

Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Barre studios, Bikram yoga, parkour facilities, spin classes  are all great examples of the boutique fitness model.

 

These communities succeed when the all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun 😉

 

Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:

  • “I have a hard time sticking to a routine”
  • “I’m just too busy to exercise”
  • “I get bored with going to the gym, it always feels like work”
  • “I don’t know how to lift weights/choose a routine/eat the right food”

 

These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.

 

If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.

 

If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour long workout.

 

If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.

 

If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!

 

To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!

The Power of Choice

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.

 

And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.

 

I can already hear the objections rising up so let me explain why.

 

You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.

 

“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger

 

At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.

 

And life goes on.

 

And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.

 

Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.

 

You might think it’s too late (it’s not).

 

You might want to try, but feel that you strayed too far (you haven’t).

 

You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.

 

It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?

 

Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.

 

The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.

 

So what are you going to do?

 

[GYM OWNER:] Add a call to action here, like: “Schedule your Free Consult here” with a link.

5 Reasons to get STRONG

Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.