The Whiteboard Brief

In this episode, Coach Kristin and Coach John discuss a different perspective on health and exercise. For many people, it is very easy to let this the first thing that falls off the priority list. It could be due to an injury, illness, finances, parties, work, etc. you name it. Fitness rarely stays at the top of the priority list. However, if you neglect this aspect of your life and keeping yourself healthy, what is the alternative? Yes it is easy to skip the gym in the moment, but what does your life look like if that is the route you constantly take. Enjoy! 

In this episode, Coach Kristin and Coach John discuss what the secret is to results in the gym and staying fit. Spoiler! There is no secret, you just need to show up more than you don't show up, and do your best. Results are driven through consistency and unfortunately it is often the part that most people have trouble with. Get yourself set up on a routine and stick to it no matter what, and watch how everything changes! 

In this episode, Coach Kristin and Coach John dive into the preparation that goes into a class at CrossFit Ares. Finding a good gym, with good classes, and good coaching is imperative to success. There is a lot of preparation and planning that goes on behind the scenes to conducting a good class. Listen to a deeper dive into the details of what we think about as we lesson plan and conduct classes! Enjoy! 

In this episode, Coach Kristin and Coach John discuss the never ending question they hear all the time as athletes prepare for a workout, "which is better?" Well should I go heavier or should I go lighter, which is better? Should I do this movement or that movement, which is better? It is a loaded question that only has the answer of, "well it depends." Take a listen to your coaches in this episode and understand the next level of thinking that is needed and how to have intention, so that when you ask this question you get the exact guidance you need! 

In this episode, Coach Kristin and Coach John dive into the topic of regression before progression and how it applies to all aspects of an athlete or everyday life. Learning to regression and not fear failure, allows you the ability to see the path to success. Often people stare into the bright light and don't see that path and never realize their potential. Enjoy! 

In this Episode, Coach Kristin and Coach John sit down with Danny Lehr, CEO of Caffeine and Kilos, which is arguably one of the longest running and prominent clothing and coffee brands in the CrossFit and Weightlifting space, and also owner of CrossFit Excel, among a large list of accomplishments. Danny has been in the space as a weightlifter, coach, and business owner for over 15 years, and a teacher prior to that, so there is no lack of experience here in understanding the long game of exercise and health for the long run. Enjoy as we dive into topics of personally staying in love with CrossFit over all the years as coaches and athletes, but also advice to people starting the journey or continuing to love it well into the future and the benefits it has to your life and health! 

If you want to learn more about Danny you can visit:

https://shop.caffeineandkilos.com

https://dannylehr.com

Or find him and Caffeine and Kilos on Instagram:

@caffeineandkilos

@danny_lehr

In this episode, Coach Kristin and Coach John dive into the topic of what it means to be coachable. Feedback is feedback, not criticism. It is there solely to make you better. Ask questions, be curious, and take feedback to be better, everyday. 

In this Episode, Coach Kristin and Coach John talk all about the Open, what it truly is, and what it means to them each year. So if you are new to CrossFit and still can't figure out what this thing is that everyone is signing up for, take a listen and get a better understanding of the deeper community meaning behind the Open! 

In this episode, Coach Kristin and Coach John break down the importance of muscle mass to ones long term health. As we get older, muscle mass on our body begins to deplete, and this happens faster in the sedentary lifestyle. That is why it is important now to keep muscle mass on our body through diet and exercise, so that we can continue to be healthy for the long term. We live in a society that is obsessed with fat loss, but realistically in our opinion, we have a lack of muscle mass problem. 

Click here for the source article we discuss from the US National Library of Medicine. 

Hearing repeated coaching cues to move better or change this can get frustrating, or sometimes it is tough to continue getting good quality reps all the way through a workout. In this episode, Coach Kristin and Coach John talk about the difference between something being hard, and physically being incapable of doing it. There is a difference when you cut corners because it is uncomfortable and when you are pushing yourself to a failed rep. Tune into this episode to understand the difference and how to approach your workouts to maximize the results you get. Remember there is never a good excuse for not moving with quality!