Category Archives: COACHING
At CrossFit Tough as Nails, we realize that there is much more to health and fitness than setting a new PR on a lift or benchmark workout. We want our members to continually become holistically healthier and fitter people, and while we can play a unique role in this process, there are times when you might need to add a few additional players to your team.
We’ve compiled the list below of various mental health, physical therapy, and nutrition services in hopes that we can continue to connect individuals with the assistance they need at any stage of their health and fitness journey. This is certainly not a comprehensive list of providers out there, but more a stepping stone for those who are new to exploring these services. We have had either direct experience or trustworthy referrals to all of the providers listed below.
Note: If you or someone you know is experiencing thoughts of self-harm, you can call the Suicide Lifeline at 988. The 988 Suicide & Crisis Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week in the United States. Learn more about it here: https://988lifeline.org/
‘Til the End
At 10:30 am, 04 October 2017, Special Forces Operational Detachment-Alpha (ODA) 3212 stopped their convoy missions at the village of Tongo Tongo, Niger, so that partner Nigeriens could eat breakfast and get water. During this, team members met with local leaders and 27 men of the village. However, the meeting would drag on with the local leaders delaying the soldiers’ departure by stalling and keeping them waiting. The group guarding the vehicles began to suspect that something was wrong when they witnessed two motorcycles race out of the village. The team believed the local leader was complicit in an impending attack. After completion of the meeting, the soldiers walked back to the rest of the unit and their unarmored pick-up trucks. The meeting lasted 30 minutes longer than the team leader expected. The eight vehicle convoy left the village at 11:35 a.m. on their planned route back to base. Approximately 100 meters outside of the village, armed Islamic State Greater Sahara (ISGS) militants believed to be led by Doundou Chefou, a lieutenant in the terrorist group whom the US code name “Naylor Road”, began their assault against the rear of the convoy. The militants, who had arrived with a dozen technicals and about 20 motorcycles had been armed with small arms, vehicle mounted heavy machine guns, rocket propelled grenades, and mortars allowed the convoy to move through the kill zone before attacking, trapping the rear of the convoy.
As the enemy force mounted and advanced through the tree line, the convoy halted. The team reported enemy contact and immediately returned fire using vehicle mounted M240 machine guns while the rest of the team dismounted from their vehicles, donned protective equipment, and began to exchange small arms fire. At this time, the team leader ordered the convoy to head south to prevent getting outflanked. Team members from ODA 3212 Quallem killed several enemy during this movement out of the ambush site. Niger vehicles one & two were the first vehicles to depart. A team member threw a red smoke grenade to conceal the teams movement south to regroup with the Nigeriens. This was when the team members last saw Staff Sergeant’s Bryan Black, Jeremiah Johnson, and Dustin Wright taking cover behind the teams unarmored SUV.
Staff Sergeant Dustin Wright got in the SUV and began to slowly drive south while Staff Sergeant Bryan Black and Staff Sergeant Jeremiah Johnson ran alongside while continuing suppressive fire at the enemy whilst simultaneously under heavy fire. After passing the colored smoke, Black ran and took cover by a nearby tree while Johnson fired over the hood of the vehicle towards the tree line, Wright moved to the passenger’s side of the vehicle in order to avoid crossfire. As they continued their movement towards the south under fire, Johnson was seriously wounded by enemy fire and fell and taken out of the cover of the SUV. Wright still in the passenger’s seat side of the vehicle and with the door open backed the SUV up to bring him into cover, nearly hitting him. Simultaneously, Staff Sergeant Bryan Black was slightly ahead of the SUV and was hit by small arms fire, killing him instantly. Johnson regained his footing without regard for his injuries and ran to Black, turning him over and checking for wounds. Wright exited the halted vehicle, looked toward the enemy and then dragged Black into cover. The two remained with Black’s body and further assessed his wounds, after an unclear amount of time, they began sprinting through the brush without covering one another, likely as militants were close to overrunning them. Approximately 85 meters southwest of the SUV, Johnson was hit by further enemy fire and collapsed, Wright stopped running and returned to near Johnson’s position. Wright continued to engage the enemy and attempted to stop the militants taking hold of Johnson’s remains, expending every last round of ammunition, until he and Johnson were shot multiple times up close by the militants, killing them.
After initially escaping the ambush site, Sergeant La David Johnson became separated from the rest of his team when they attempted to egress out of the killzone. Believing he had entered his vehicle the team sped off at a high rate of speed. La David was unable to enter his vehicle due to concentrated enemy fire and was forced to escape and evade on foot with two supporting Nigerien soldiers. Both Nigerien soldiers were cut down by enemy fire whilst La David continued sprinting through the open desert. Approximately 960 meters from the initial ambush site, La David took cover under a dense thorny tree and engaged the encroaching enemy. Soon after, a vehicle with a mounted machine gun, stopped within 100 meters of Johnson’s position and pinned him down. La David was killed by small arms between 12:30 and 12:45 hours.
Staff Sergeant Bryan Christopher Black (3 August 1982 – 4 October 2017) of Puyallup, Washington, was born in Camp Pendleton, California, to Henry and Karen Black. While in school, Black learned to play chess and, by the sixth grade, had earned a national ranking. Black graduated from Puyallup High School in 2000. At the age of 20, Black earned a business degree at Central Washington University. Black moved to Mammoth Lakes, California, where he taught skiing, worked construction jobs in the off season, and met his wife, Michelle.[59] They would later move to Fayetteville, North Carolina, where they raised two sons, Ezekiel and Isaac.[62]
Black enlisted in the US Army in October 2009 and eventually became a Special Forces medical sergeant (18D), he was subsequently assigned to 2nd Battalion, 3rd SFG in June 2015.
Sergeant First Class Jeremiah Wayne “JW” Johnson (6 December 1977 – 4 October 2017) of Springboro, Ohio, was born in New Bern, North Carolina, to J.W. and JoAnn Johnson, and graduated from North Stafford High School in 1996. After graduating high school, Johnson owned and operated a business until he enlisted in the US Army as a CBRN specialist in October 2007. He would later be assigned to the 3rd Special Forces Group as a support element. He previously deployed to Jordan in 2012. Johnson was married to Crystal and had two daughters, Addie and Elisa. His funeral was held in Fayetteville, North Carolina on 19 October 2017. He was posthumously awarded the rank of Sgt. First Class and received the Bronze Star Medal with Valor.
Sergeant La David Terrence Johnson (2 January 1992 – 4 October 2017) was born in Miami Gardens, Florida, to Samara Johnson and Terrance McGriff. After his mother’s passing in September 1999, Johnson’s care was entrusted to Richard and Cowanda Johnson. In 2010, Johnson graduated from Miami Carol City Senior High School. In January 2014, Johnson enlisted in the US Army as a wheeled vehicle mechanic (91B). He was eventually assigned to the Second Battalion, Third Special Forces Group out of Fort Bragg, North Carolina. Johnson was awarded the Achievement Medal, the Good Conduct Medal, the Global War on Terrorism Service Medal, and the Army Service Ribbon during his service. In school, Johnson met Myeshia Manual, whom he married on 22 August 2014. Johnson had her name tattooed on his chest. The couple had two children, Ah’Leesya and La David Jr., and one unborn child, La’Shee.
Staff Sergeant Dustin Michael Wright (24 September 1988 – 4 October 2017) of Lyons, Georgia, was born in Toombs County, Georgia, to Arnold Wright and Terri Criscio. Wright graduated from Toombs County High School in 2007. He attended Georgia Southern University and Fayetteville State University. In July 2012, Wright enlisted in the US Army as an engineer and ultimately became a Special Forces engineer sergeant (18C) assigned to the 3rd Special Forces Group. A small section of Georgia Highway 1 was named in memorial of Wright in April 2019.
’til the End
Partner WOD
For Time:
300 Dumbbell Thrusters (50/35)(150 Per Partner)
*One Partner Runs 400 Meters while one Partner conducts Dumbbell Thrusters.
When one Partner returns from run, other partner SPRAYS THE DUMBELL with alcohol and then starts run while the returning partner commences Dumbbell Thrusters. Partners continue rotation until each Partner completes 150 Thrusters.
Run 1 Mile (Partners Together
Time Cap: 45 Minutes
Our Member of the Month for July is Deepa! She was nominated by our coaches for her continued persistence in working on skills, form, and pushing herself outside of her comfort zone. Deepa has been a member of Team Nails since 2015, and has come such a long way since starting with us. In her four years of doing CrossFit, Deepa has competed in the Open several times, gone from scaling every workout to completing workouts Rx, and even convinced her husband to join in on the fun a few years ago! More recently, Deepa made some big changes to her diet, and has been seeing some major results!
Deepa, we are so glad to have you and your family as part of Team Nails, and can’t wait to see what progress the future holds for you!
When did you start CrossFit, and why do you like it?
I started CrossFit in 2015. I’ve stuck with it because I see tangible results, progress in movements, flexibility, strength. I also really enjoy the company of other athletes and coaches that I work out with.
What do you like best about CrossFit Tough As Nails?
- Coaching that helps athletes perform the movements correctly.
- The ability of the coaching team to modify/tailor movements based on individual conditioning, with an intention to make sure the athlete gets the best conditioning/workout that is still challenging and safe for them.
What is your Athletic Background?
I played basketball until high school and then kept going to local gyms mostly for cardio and strength training workouts like aerobic classes, spinning, boot camp, Yoga etc.
What Is your favorite CrossFit movement and your least fav movement?
Favorite is back squats, least favorite is thrusters.
What is a little known fact about yourself or a talent that you have?
I can cook very good regional (Maharashtrian) goat curry.
What would you tell someone who is on the fence about trying CrossFit?
I would tell them to try CrossFit with commitment and dedication for at least 6 months if they have never tried it before. Eat, drink water and rest enough. Be mentally prepared that it is very challenging and it will take a while to understand what you are doing. Find a good coach to start with.
What are 3 goals you have for yourself this year?
- Try to stay on sugar free diet for at least 2 weeks in a row
- Reduce coffee intake and increase water intake
- Work on ankle mobility.
He’s welcoming to new members, seemingly always positive, and not afraid to work on weaknesses – it’s our member of the month for May, Lorme! Check out his interview below, and make sure to say hey the next time you see him in the gym!
When did you start CrossFit and why have you stuck with it?
I started doing CrossFit back in 2014 after a couple years of trying to convince myself to give it a try. I’ve stuck with it because I love how the workouts constantly vary. I used to do the same bodybuilding style workouts for years, which consisted of training one body part per day and then doing one hour of cardio afterwards. With Crossfit, the workouts include every body part, plus the Olympic lifts, gymnastics movements, and running/rowing are also thrown into a workout. It really opened up my perspective on what it means to be fit.
What do you like best about CrossFit Tough as Nails?
I like the people. The coaching staff is amazing and so are the members. I felt welcomed the first time I visited TAN and I’ve made some awesome friends.
What is your athletic background?
I grew up playing soccer and running track in middle school and high school. I used to run the 200m and 800m sprints. I started lifting weights/working out in high school.
What is your favorite CrossFit movement and your least favorite movement?
My favorite movement is the deadlift. My least favorite movement is the overhead squat.
What is a little known fact about yourself?
I was part of the Engineering Science & Technology Magnet program at Edgewater High School and was featured on a PBS special teaching a Trigonometry lesson to the class.
What would you tell someone who is on the fence about trying CrossFit?
Just come on out and give it a try. The coaches are great and will help you perform the movements to the level that is appropriate for you. All the movements can me modified, so you don’t have to be afraid that you can’t do a particular movement.
What are 3 goals you have for yourself this year?
My first goal is to run my first marathon on December 1st at the Space Coast Marathon in Cocoa. I’ve done 9 half marathons, so I figured it was time to do a full marathon.
My second goal is to hopefully snatch more than my bodyweight.
My third goal is to achieve goals 1 & 2 injury free!
Thank you for being part of Team Nails, Lorme!
Our member of the month for April is someone who is never satisfied with “just ok,” but is always striving for perfection. Victoria can often be found taking video of her lifts and gymnastic skills to analyze and find new ways to improve. She’s welcoming to new members, and is one tough mama too! Victoria, we are proud to call you part of Team Nails!
Check out our interview with Victoria, and make sure to say hello the next time you see her!
Why did you start CrossFit and why have you stuck with it?
I started CrossFit at the end of August 2017. James (my husband) had been going for a couple years and he (along with Teri and Mike Lindsey) tried to get me to start, but it wasn’t until I watched the Games that summer and then Fittest on Earth that I decided that I wanted to try.
What do you like best about CrossFit Tough as Nails?
I love the coaches and the positive, encouraging environment. I always leave with something new to focus on and work on. And as cheesy as this sounds, one of my favorite things about TAN is cheering on or being cheered on by others at the end of a workout.
What is your athletic background?
I danced for 15 years, cheered competitively for about two, and also cheered in high school.
What is your favorite CrossFit movement and your least favorite movement?
My favorite movements are cleans, deadlifts, and snatches.
My least favorite movement is pretty much anything that I can’t do yet.
What is a little known fact about yourself, or a talent that you have?
I performed in the 2001 Super Bowl XXXV pregame show live to Sting and Styx in Tampa. I had to audition twice because they lost my first score. I wanted to leave, but my mom made me stay and audition the second time because she wasn’t going to let me leave upset and later regret not toughing it out.
I also birthed a 10lb 1oz baby, so that’s kind of cool.
What would you tell someone who is on the fence about trying CrossFit?
Definitely try it! I was on the fence for a few years and wish that I listened to my husband and friends and tried earlier. It was nerve-wracking walking into that first class, but it immediately felt like home. It’s made such a positive impact in my life, and I’m so thankful that James, our boys, and I are a part of the TAN family and CF community.
What are 3 goals you have for yourself this year?
- Improve and build onto ALL of my CrossFit skills (especially c2b, squats, olympic lifts, and my overall endurance).
- Go on more fun, family adventures
- Start speaking Spanish again to get it back and teach to our boys
Team Nails, meet Dan and Andrea! Dan has been a member of Tough as Nails since 2017 and is competing in his first ever CrossFit Open this year! Although he has a competitive nature that he has to “keep in check” sometimes, he has been consciously trying to work on his lifting form over the last few months which has led to several PR’s!
His wife, Andrea, is a superstar distance runner, and just recently decided to give CrossFit a try. Since she started, she’s been relentless in trying to correctly learn how to snatch and clean & jerk – lifts that often feel outside her comfort zone, but she never misses an opportunity to work on!
On top of having a beautiful family, running a business, and keeping busy with various community activities, they are regulars at our 7am class. Wake up early one morning, and come say hello!
When did you start CrossFit and why?
Dan– I was first exposed to it at the Baghdad Embassy by some of my Army brethren. I decided to give it another try with a church member after moving to Florida in 2016.
Andrea– I had to cut back on my running and was looking for another form of exercise. Dan had been encouraging me to try it out so I went for it, and started just this past January.
What do you like best about CrossFit Tough as Nails?
Dan– The coaches and family atmosphere.
Andrea– The coaches! They always make me feel welcome, are encouraging and when I can’t quite get a movement they will give me extra help or give me a different exercise that mimics the movement that I am struggling with.
What is your athletic background?
Dan-I wrestled in high school and played rugby for USAFA.
Andrea– I started running in my mid 30’s after my 4th child to lose some weight, and loved it. Since then I have run 12 road marathons, 2 trail marathons & 5 ultra-trail marathons.
What is your favorite CrossFit movement and your least favorite movement?
Dan’s favorite is box jumps. Least favorite is lunges with weights (we see you, 19.3…).
Andrea’s favorite is front squat and least favorite is the snatch.
What is a little known fact about yourself, or a talent that you have?
Dan-I am a retired Air Force KC-135 instructor pilot with almost 3000 flight hours.
Andrea– I ran a qualifying time for the Boston Marathon on my very first marathon, the Marine Corps Marathon. I went on to qualify 3 more times after that.
What would you tell someone who is on the fence about trying CrossFit?
Dan-come in at the 7am class, it’s a great crowd.
Andrea– Just try one class and I promise you will be hooked! I was really nervous about going because I didn’t know a thing about CrossFit. At Tough as Nails, everyone I have met is so nice and encouraging. You will feel welcomed by everyone you meet there. The coaches help you and make sure you are getting a workout tailored to where you are at in your CrossFit journey. They always go over a movement with you if you don’t understand and they answer every question you may have.
What are 3 goals you have for yourself this year?
Dan-100 unbroken double-unders, enjoy time with my family, continue to serve God.
Andrea -Get better at CrossFit, increase my running, meet more people with similar interests.
The 2019 CrossFit Games will occur in the summer but the qualifying for the Games will begin February 21st with the “CrossFit Open”. If you have not previously watched the Games, you can see the 2018 Highlights here: CrossFit Games 2018 HighlightsYou can also get more details at the CrossFit Games site.
In previous years the Open was a qualifier for “Regionals” and then Regionals became a qualifier for the Games. This year “Sanctionals” (various sanctioned events) have taken the place of Regionals and the Open has become a method to:
- Qualify directly for the Games
- Masters & Teens to participate in a 4 workout Qualifier after the Open
- A great tool for measurement of our own fitness
- A motivating factor to make us learn new skills
The Open
Each week of “the Open”, CrossFit HQ will release a WOD on Thursday evening and everybody in the whole world has until the following Monday to complete the workout and submit their scores. Scores can be validated by performing the WOD at an affiliate like CrossFit Tough as Nails and submitting your score; or by video taping the workout and uploading it to the Games site.
Should I enter The Open?
The answer is “yes”. Even if you won’t be in contention for the title of “Fittest Man or Woman on Earth”, this is your journey to become the “Fittest YOU on Earth”. If we have goals that are quantifiable and measurable we tend to try harder to attain those goals. We witnessed this each and every year as our athletes gave extra work to skills that they had not yet mastered leading up to the Open workouts. The cost is $20 . Register for the Open
The Open is also a chance to see where you stack up amongst the rest of the CrossFit world and then the next year see how much you improve your standing. We will do the Open WOD as our WOD each respective Friday during the Open.
Each WOD has an Rx and Scaled version and you can choose each workout whether to do Rx or scaled. For each WOD (and NOT cumulative): even 1 rep at Rx finishes higher than 1 million reps at Scaled. There are also Masters Divisions beginning at age 35 years .
If you are still unsure, speak to one of the coaches or speak to one of the members that was around last year.
NAILS RULES/GUIDELINES during the OPEN:
- Every Friday each and every one of our classes on Friday will do the Open WOD that is released on Thursday night. If you are a competitor you can perform the WOD at normal class time. Please let your coach know that you will need a Judge.
- Every Friday evening, beginning at 5:30pm, we will host “Friday Night Lights” where we will run heats of the Open WOD. There will not be “normal” classes at 5p, 6p nor 7p. This event is very exciting and you will see people hitting PR’s and leaving it all on the gym floor, even if you are not competing it is a fun event.
- YOU, the competitor, are responsible for entering your score prior to 8pm Monday. We will validate scores. Typically, we do not validate scores until Monday evening so that we might avoid invalidating scores that are “re-do’s”.
- If you cannot make class Friday and have entered the Open, there will be “make-up” or re-do days of either Saturday or Sunday, dependent on Coach/Judge availability. We can NOT accommodate “re-do’s” after 4pm on Monday except on rare, extenuating circumstances. The Monday classes at 5p 6p and 7p are typically very busy and we cannot crowd them further with athletes finishing the Open WOD’s. Again, there are extenuating circumstances but we will try to avoid any re-dos after 4p on Mondays.
You can read about how Team Nails did last year:
This month’s “Member of the Month” is our first official member – Billy Leonard! Billy was the first person to officially sign up back in 2012 and has been going strong ever since! Billy works hard inside of the gym and out – he’s an athlete, family man, and also works as an engineer.
When did you start at Tough as Nails? What made you start?
I started on day one... I knew someone who had been doing CrossFit for about a year and I was tired of the same old globo gym stuff. I researched CrossFit a little online, then my wife and I went to a gym nearby and I was hooked! I followed Derek to TAN because I really enjoyed training under him (he’s a pretty good coach for people who don’t know).
What is the CrossFit-related accomplishment that you’re most proud of?
Learning how to walk on my hands.
What is your favorite movement and least favorite movement?
I’d say its a tie between power cleans and muscle-ups. I loathe thrusters!
What’s a hiddenl talent that you have?
I can turn one eye in at a time!
What are three goals that you have for yourself this year?
1. Get my parents into an exercise program, hopefully into crossfit.
2. Snatch 200lbs.
3. To be the best dad I can be for my new son coming in July!
What advice would you give to someone who is scared to try CrossFit?
I would tell them to watch a class train to see that it’s just a bunch of regular people using fitness to be better & stronger than they were yesterday.
Are you doing the Open this year?
I’m in this year!
Congrats on your growing family, Billy! We are so happy to have you on Team Nails.
If you want to be like Billy, sign up for the Open! Talk with a coach to find out more, or sign up here.
With the start of the new year, we’re also beginning a new monthly member profile. Each month, we’ll be featuring a member of the gym who has been working particularly hard, has an interesting story, or you might just haven’t met yet!
Our member of the month for January is one of our long time members of Team Nails – Alyson Hall. Aly was nominated by one of the coaches for getting an early start on her New Year’s Resolution by making several healthy lifestyle changes a few months ago. Because of her hard work and dedication, she is already up to 30 lbs. lost! Make sure you say hi to Aly the next time you see her in the gym!
When did you start at Tough as Nails, and what made you start?
I started about 5 years ago or so. Chris (my husband) and I were seeing a personal trainer but it was getting expensive. My brother Keith went to TAN and told us about the free class and that’s how we started.
What is the CrossFit related accomplishment you’re most proud of?
I would have to say double-unders, at the moment.
What’s your favorite movement and your least favorite movement?
What’s a special talent you have, or a little-known fact about yourself?
When I was in high school, I played soccer and always wanted to try out to be the kicker on the football team. I never had the confidence to try out, but because I played soccer, I had a huge kick. I did score a few times from the 50 yard line and ended up in the newspaper for that.
What are 3 goals you have for yourself this year?
1. Go to Crossfit 4-5 days a week and get 11,000 steps a day.
2. Continue to watch my food portions and no eating after 8pm.
3. Continue to go to bed by 9:30pm
What would you tell someone who is thinking of starting CrossFit but is scared?
Just give it a try and see. If you don’t like it give it 1 more try.
Juan is a long-time member of our Tough as Nails community, and an important contributor to our BJJ / MMA classes. In the last few years, he’s committed to some major lifestyle changes when it comes to his diet, and it has paid off exponentially! While most people wait until after the holiday season to start a new diet or “New Year’s Resolution,” Juan has been determined to keep festive treats from derailing his progress. Recently, we sat down with Juan to pick his brain on the strategies he uses to maintain his nutrition, in hopes that it might be the fuel in someone else’s fire. Next time you see Juan in the gym, feel free to ask questions or just give him a high-five on continuing to crush it!
Can you give a little background on your weight loss / dieting history?
So I have been overweight most of my adult life, it wasn’t until around 2009 that I realized how heavy I had gotten (I was about 360 lbs). I began low calorie dieting, eating 6 small meals a day and started riding a bike, 13 miles a day; training Jiu Jitsu . By September I was down to 310 lbs and I felt amazing and accomplished. With that success I also developed a more relaxed attitude towards dieting and activity and soon I not only gained back the 50 lbs but I tacked on 12 more for good measure (372 lbs). Every year, I would say “THIS IS THE YEAR…” and yes I would start strong but then I would have a weight stall or have a night out with friends and it would derail me. Most of the time, I stayed derailed and I would adopt the “I’ll start Monday” mentality. I probably lost the same 30-40 lbs every year for at least 7 years. By February of 2016 I had reached my highest weight (385lbs).
How many pounds lost are you up to now?
As of today, I have lost a total of 161lbs and counting.
What was the trigger that caused you to look at making the diet and lifestyle changes you’ve made to get you to this point?
I started to notice that not only was I always out of breath and my blood circulation was starting to become a problem, specifically while sitting or laying in certain positions. My blood pressure wasn’t great (140/90) and was using a statin. During this time my wife was pregnant with our second child and all I could think about was not being able to be the man that walked her down the aisle at her wedding because of my poor dietary choices. So I knew a change was in order and instead of thinking about what seemed to be the impossible task of losing 100+ lbs, I thought about the last time I made a life change. I thought about how after 12 years of smoking ( the last few years I smoked 1.5 packs daily), days after Urijah was born I stopped smoking and for the last 8 years I haven’t touched a cigarette. In fact, I believe that I was such a rude smoker that the very hint of smoke in the air is now nauseating. So I just built confidence in knowing that I have the strength to tackle this task, it became a game. My game is “no cheat days” and as of right now that is 436 days.
What is your strategy for maintaining your diet during the holidays?
My strategy is the game (no cheat days) and acknowledging the fact that I did it last year and it was way harder back then.
What advice would you give our members who have struggled to lose weight even while working out regularly?
Set your goals and work on them, really work on them.
“Difficulties strength the mind, as labor does the body” Lucius Seneca
Make it a game. Change the mindset.
If you have questions on how to make changes to your nutrition, our coaches are always here to help!
