Crossfit Mountain Island

First, you learn the basic fundamentals of movements with a coach, 1-on-1.

Squat. Deadlift. Press. And the variations of those movements.

Then, you show up to group classes 3-5 days a week to repeatedly practice those movements in workouts, with weights you and your coach choose specific to what you're capable of, and you get a little better every time.

You start getting the hang of the movements because you do them, often.

You start adding a little bit more weight.

You start running a little bit faster.

You notice it's easier to climb the stairs, and easier to bend down and pick your kids up off the ground or carry them around.

It's a slow drip, not an overnight shift.

Keep that in mind.

Stay strong. Stay capable. Stay self-sufficient.

What future are your choices today shaping?

This is Dianne.

Dianne and her twin sister, Marsha, come to class 4-5 days a week. Usually at 5:30am before work (they've made a lot of friends in that class, which has been cool to see)

In the last year through dietary changes and being consistent in the gym for months on end, they've lost over 150 pounds combined and completely changed their lifestyle.

They're a wonderful example of how just deciding to start doing something and giving it time can completely alter the direction of your life.

We did an inbody scan a couple of weeks ago and since they joined, Dianne is down 14lbs of body fat, up almost 7lbs of muscle, and has dropped her percent body fat by 6.7% down to her originally stated goal.

What did she do?

She showed up, as did her sister, no matter what.

And they're still showing up.

See ya tomorrow morning, ladies. We're proud of you.

Keep going. 🤘

The smiles usually come AFTER the workout.

It's never during, but (almost) always after.

💪😁

Motivation get's you excited about the idea of starting something.

Discipline and habits get you to your goal.

Our monthly Nutrition Lab call starts tomorrow. Wednesday, 11am.

DM us for the link or check Chalkitpro, you can find it there.

3 Months. Down 13 lbs of body fat. Up 2+ lbs of muscle. Down over 6% body fat.

When Laura started looking for a gym, she wanted three things: people, and a community. A body she felt good in, and a strong body with strong bones. She knows the importance of strength training as we age, and the best time to start was 10 years ago. The next best time is today.

Laura found us online, but our Google reviews gave her the confidence to reach out. She read what people said about this place and walked in the door herself.

Here’s the thing about Laura, though. She’d tried gyms before. The problem was never willpower. She’d show up and then not know what to do once she was standing in the middle of it. No plan, no person, nowhere to plug in. Motivation only gets you through the door once or twice.

So we gave her a coach, a class time, workouts already planned ahead and a community. Not a plan she had to build alone

Then she stacked small, unglamorous habits on top of it. More protein. More water. More fiber.

Boiled eggs. Kirkland chicken bites. Kirkland beef sticks. Chipotle bowls instead of burritos (RIP 😢😂). Chick-fil-A Cobb salads on the days that got away from her. She tracked in MyFitnessPal for a few weeks, just long enough to learn her own numbers, then started bulk-prepping protein in the Instapot the way we showed her at her last check-in.

Three months later: almost 13 pounds of body fat gone. Over 2 pounds of muscle gained. Bones getting stronger while she’s still young enough for it to matter most.

That’s not a before-and-after photo. That’s a woman building a lifestyle in her 30s so she’s not fighting her body in her 60s.

Good job, Laura. We’re proud of you, and we’re so glad you’re here.

A couple of months ago, Christine finished her 1,000th class at CFMI.

Six years of 5:30ams and 6pms.

Six years of personal training, group classes and nutrition coaching to lay a foundation of understanding.

Six years of the WODs she loved and the ones she quietly hated.

Six years of just showing up — even on the days she didn't want to, especially on those days. We all have those days, coaches included.

That kind of number doesn't happen by accident. Somewhere along the way, this stopped being just a gym and became her third place: not home, not work, just the place she keeps coming back to, and the people who keep showing up alongside her.

To celebrate, we did something we only do for those that hit big benchmarks — we built a benchmark workout with her and named it after her. "Christine" is on the board now, right next to Fran and Grace, for good. Somewhere down the road, a brand-new member is going to complain about it and have no idea whose name they're cursing.

One of my favorite things about Christine is the fact that she shows up, especially on the days she doesn't want to. If you know her, you know that when she's in the gym she's not worried about competing with anyone else in class. She's there, competing with herself and trying to be better than yesterdays version of herself. That's something that I really appreciate about her mindset.

1,000 classes in. Here's to the next 1,000, Christine. We're glad you're one of ours.

Most nutrition coaching is a spreadsheet: hit these macros, weigh your food, log every meal.

We ran ours that way for years. It works... for about three weeks, for most people. There are always exceptions to rules, but rules exist, nevertheless.

So we rebuilt it from scratch — ten habits, taught one at a time, no app required. Precision Nutrition's own research backs the same conclusion we landed on ourselves: a sequence of skills beats a fixed prescription.

Full story's up today on our blog — linktree in bio. And if you want to see the system yourself, the Nutrition Lab — a free chat and monthly live call — is open now. No cost, no catch. Link for the call is on the blog, and you can RSVP in ChalkItPro if you're a member.

Most people never ask their coach a single nutrition question. Not because they don't have any — because they don't want to feel dumb asking.

That's exactly why we built the Nutrition Lab: a free chat and a monthly live call where you can ask anything, no cost, no pressure, no macro app required.

First call: Wednesday, August 26 at 11am. Free. Open to everyone.

Join the chat in the app to get the link and get your questions in early → https://meet.google.com/jcq-uyjy-ejx