One Percent Better

In today's episode, we sit down to chat with CFF's Greg Litvanyi to talk about his journey through fitness and nutrition over the past 7 months. Greg came to us in August of last year wanting to try something different, after having no success with other fitness programs in the past, or finding one he was interested in enough to stick with. As a retired Firefighter now turned Fire Investigator, his real-life job demands are intense. He needed a fitness program that would help back that up and give him the strength and stamina he needed.

When his fitness program at CFF started eliciting results that were becoming very apparent in his everyday work-life, he wanted to accelerate the progress he had seen by embarking on his nutrition journey. Greg came to us with the, "I know what to eat," nutrition attitude, and that would quickly change once he saw the value in having a Coach help guide him through what he needed to be successful.

Fast forward a few months, and Greg's before/after photos are the bomb! He's lost over 3% body fat, gained 3lbs of muscle mass, and has lost almost 10lbs. This has translated into some awesome progress in the gym during his workouts, but more importantly, some very noticeable changes where his work is concerned - the most important thing.

Have a listen to Greg's journey with fitness and nutrition! His open-mindedness and approach is what helps him see the success he does, and hopefully this can help one of our listeners too!

If you have any questions, as always, reach out to us! Follow our socials and send us a message:

FB: Facebook.com/CrossFitFUNCTION

IG: @cffunction

Twitter: @GotFUNCTION

This week Coach T is taking it lone-wolf style and we'll have a series of Member Interviews over the coming weeks! We'll start off speaking with our resident Phyisotherapist, Jannalee Edgar! "JL" as she's known, has been a CFF Member for many years, and has always been our go-to when our athletes needed to seek help outside of CFF!

We'll get to know JL a little bit better, and find out some tips on what to do if you've been experiencing those aches and pains before or after your workouts!

You can find JL's Physiotherapy page here: http://jannaleephysio.com

And as always, if you have questions, please don't hesitate to reach out to either JL or us! Follow our socials:

FB: Facebook.com/CrossFitFUNCTION

IG: @cffunction

Twitter: @GotFUNCTION

It's been awhile - so first off, we apologize for disappearing! But it doesn't matter, we're back now!

Our next big event coming up is The CrossFit Games Open, starting March 11th! Our seasoned vets will know all about what the Open is, but there's many listeners who don't, so we are here this week to talk about the Open, and what that's going to look like this year at CFF! With government restrictions, and a different format, there's many details to learn about! We also dive into Coach T's experience with the Open, and share some insight on that! Get hyped up, it's only a few weeks away!

As always, if you have any questions or feedback about our episodes, please feel free to send us a message! Make sure to follow our socials:

Facebook: Facebook.com/CrossFitFunction

Instagram: @cffunction

Twitter: @GotFunction

WE. ARE. BACK! It's been a little while since you last heard us on your commute/dog walk/house chores/etc., but we're back! And in fitting with the new year, we decided to look back on everything that 2020 gave to us, and all the positive things that came from it!

We encourage you to have a listen, and share with us some of your favorite top 10 moments from the past year, and maybe what you're looking forward to in 2021!

In today's episode, we visit the idea of extrinsic and intrinsic motivation, and how that differs for people. We talk about how the focus should actually be placed on consistency of the daily small things, to build confidence. And by building confidence, how you gain experience. Yet, as a society, we always cite the lack of experience as our reason for not doing something. 

Motivation can look like different things to different people, but the main concept you should be focusing on is what consistency can do for you. Consistency is king. Always, always, always.

For context reference, please re-listen to Episode 7 and 8 for information regarding goal setting. These episodes were great and provide a ton of knowledge!

We might have missed last week's episode, but no fear, we are here with a new one for you! This week we tackle Navigating a Healthy Holiday! This was a hot topic that was brought up for discussion amongst our Facebook group of members and our Individual Nutrition Coaching clients, so we figured it was the perfect time with Christmas fast approaching!⁠

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We talk about the reasons why people get tripped up and regressing during the holidays, and we even throw six tips at you to attack this year's holidays differently!⁠

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We'll finish up the episode talking about our Eat Less Crap Nutrition Challenge - New Year's edition, and give you all the sweet details regarding that too! Registration is open for that, and you can lock that in here 👉🏼  https://bit.ly/EatLessCrapNutritionChallenge 

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It's a packed episode of all kinds of goodies! But not the holiday treat kind! 😂⁠

On today's episode, we brought in Lana to talk to us about her Internship Program with CFF that she's been a part of for a few weeks now! She talks about her hours of shadowing, and what she has observed so far. Her perspective as a client and now transitioning to a Coach has opened her eyes to see the different layers that it takes to be a Coach at CFF, and the many layers that go into planning and preparing for a sixty-minute class. She shares those experiences with our listeners and talks about what she is most excited about as she nears teaching her first class.

As always, follow our socials:

Facebook: Facebook.com/CrossFitFUNCTION

Instagram: @cffunction

Twitter: @GotFUNCTION

We've all been there. Things are dragging on, you're not feeling the best, things aren't going your way. There's a million reasons, it seems, why you don't want to be doing this anymore. You think it's time to throw in the towel.

But is it? 

Today we talk about what leads up to these feelings or thoughts, and whether they are reactionary things or if signs have been developing for longer periods of time. We talk about strategies you can implement to maybe reroute yourself, and still hang on to success. We'll discuss asking for help and why that might be so difficult, but yet so important. Accountability buddies and supportive people in your life, as well as routine. 

This is something most of us have encountered over the years, in various aspects of our lives: the gym, our relationships, job situations, etc. Things get uncomfortable and our automatic gut reaction is to quit. Well, let's possibly change your thinking on that.

As always, follow our socials:

Facebook: Facebook.com/CrossFitFUNCTION

Instagram: @cffunction

Twitter: @GotFUNCTION

Today's episode is a special one. If you've been in our membership, you know our Cam well. He's the loud in-your-face guy that's yelling at you to pick up that bar, do one more rep, don't quit, keep going. He's memorable, and you won't forget your class with him. 

But that same loud, boisterous dude is a guy dealing with some real dark demons brought on by his job. Cam has been an RCMP Member for the past 10 years, and in the last 5, has experienced some real tipping-point stress brought on by some brutal calls. What would make the rest of us turn away in a hurry, his job requires him to walk in headfirst and manage.

Cam shares a very vulnerable moment with us and talks about what brought him to his tipping point. We talk about what got him into CrossFit in the first place, and how those reasons have changed and brought him to this day. Cam uses CrossFit as a tool to manage his mental health. Like many of us, our workouts and the gym are a means to escape. The people help him manage his day-to-day and help him get through some of the hardest times. 

Grab a coffee, take the dog for a walk, and listen up on our story with Cam. What starts out as a dark and bleak turn of events, becomes a story based on hope and perseverance. Utilizing the community of CrossFit FUNCTION, Cam has been able to restart back at work, and bring his path to recovery to a bright note.

We always say that when you finish a workout, you should go and help others finish too, for there will be a day when you are finishing last and will appreciate the help of others. This is no different. Cam is here to share his story and his recovery in hopes that someone who is listening can benefit and be inspired by his experience.

Follow our socials:

Facebook: Facebook.com/CrossFitFUNCTION

Instagram: @cffunction

Twitter: @GotFUNCTION

It's the weekend after the CrossFit Games, so naturally we're touching on the awesome weekend of competition, and all that we enjoyed! And as an added factor, we were able to tie it into today's topic: The Sickness-Wellness-Fitness Continuum. We'll introduce you to the concept of measurable factors that help us determine where we lay on this spectrum, and what it takes to improve those factors towards the "wellness" level. We get a little bit more science-y just like last week, so buckle in and enjoy the talk! 

Complete your audit this week and let us know where you fall, and what action points you'll take to change that! 

And as always, follow our socials:

Facebook: Facebook.com/CrossFitFUNCTION

Instagram: @cffunction

Twitter: @GotFUNCTION