 Using a band to assist push-ups is a great way to progress towards a push-up. Level-Up for SuccessFor the New Year, the next few Tuesdays I'm sharing strategies and tactics to help you create your own #transformationtuesday story. Did you know that there is a National Ditch New Year's Resolution Day? Yep! Failing at our New Year's Resolutions is so common it can be predicted down to the day, the second Friday of the new year. This year it was last Friday, Jan 10, just 10 days into the New Year. How can you avoid this predictable crash and burn? You can reframe your goals by "leveling up" on habits you already do to create a healthy and happy life. Leveling up means using small, gradual steps to work toward your goals. Let's say your goal is to run a 10k or do a multi-day backpacking trip through the Beartooth Mountains this summer. You probably think you need to start running a 5K every day NOW. NOPE! Instead, level up a daily habit you already have. Let's say you take your dog for a daily walk. Level up your walks by wearing a small backpack with a 20# bag of rice. You've just leveled up your daily habit. Your heart rate will be higher and you'll increase your endurance. In a few weeks, when that becomes easy, add 5 mins to your walk. Or do an easy jog for 10 paces and walk for 20 paces. Level up again when it becomes easy and automatic. The idea behind leveling up is to break down your goal into steps that are so ridiculously easy you can’t fail. I have written many times on the habits of successful people. It's momentum and consistency that create success. Success creates motivation. It's a positive feedback loop. Start small. Succeed. Increase motivation. Keep going. I have heard from many of you in our New Year Check-ins that you want to improve your mobility. Or, as someone in my noon class said, "I want to be more bendy." GREAT! I want you to be more bendy, too. Start small. Start with 2 mins (yes, just TWO minutes.) Sit on the floor and reach for your toes for 2 mins. When that becomes easy, and it will, try for 3 minutes. Or level up by adding another pose for 2 mins. Start small and easy and then level up. It's sexy to create big and exciting goals. A goal without consistency is doomed to failure. All too often we try to jump into achieving our goal with big and exciting changes. That is why we fail. Start small. Succeed. Level Up. Keep Going. Achieve Goal. That's it. My wish for you is that you become who you were meant to be in 2025. To help you with that I am providing a goal setting worksheet and goal accountability at our New Year Check-ins. Be sure to schedule your Check-in with me soon. I will only be scheduling check-ins for 2 more weeks.
0 Comments
 Which ladder would you rather climb? Small steps are the key to creating a sustainable change The Importance of Small StepsThe New Year is a natural transition time for many of us. We may want to start or STOP a habit. We might seek a change in our lifestyle, and we will best accomplish that through smaller steps.
Smaller steps allow us to "shrink the change." We all like the idea of a big sweeping change. However, implementing that change is so. damn. hard. Small steps can help us create success, and you've heard me say it so many times, success creates motivation. When you succeed at something you are much more likely to continue to WANT to work on it. If we slip while working on small steps the results are not so disastrous. Simply start with your last successful step and keep going. We use small steps to teach you physical things at the gym. How do you learn how to do a pull-up? Step one: get to the gym. Step two: do a ring row. Step three: learn how to do an active hang from the bar. Step four: do a scapular pull-up. See? Small steps towards a big goal. What big fat scary goal do you have? Can you write down a series of small steps that will help you work towards that goal? Share them with me at your New Year Check In. Schedule yours by clicking on the button below.  Congratulations Coach Anne!We are so proud of Coach Anne for her dedication to her craft. She just earned her National Academy of Sports Medicine Personal Trainer certification. She passed a robust course of study and earned her certification via a proctored exam. This is a BIG DEAL and we are so excited she is sharing all of her advanced studies with our clients.  Coach Anne also recently attended an advanced continuing education program in modifying barbell movements for rehabilitative efforts. She has specialized knowledge in how to modify what we do in the gym to accommodate any injury, range of motion problem, or any other issue that limits movement. Congratulations Coach Anne on these terrific achievements.  Be sure to take advantage to Coach Anne's expertise and attend her classes at 9am and noon on Wednesdays.
 Coach Leslie enjoying a glass of champagne on the day she got the keys to the warehouse in July 2014 True Spirit Complete Fitness10 years ago when we decided to open True Spirit CrossFit & Yoga, we wanted to get back to the true spirit of CrossFit. Back then there was an explosion of CrossFit gyms in the Gallatin Valley and we didn't agree with the predominant go hard or go home mentality. We saw people getting hurt, getting burnt out and generally just going too hard too soon.
For us, the true spirit of CrossFit is skill development and progression. This means mechanics (technique) first, consistency (practice) next, intensity (going hard) last. It also means infinite scalability and personal training in a small group setting. We love knowing exactly what you all want to achieve and scaling (sometimes up!), modifying, and tailoring each workout for you. Where you are in your body changes every day, and we get that. That's why we always say, "We'll meet you where you're at today." The CrossFit environment has changed over 10 years and so has our place in it. This year we we forced to downsize into our original space. This shift allowed us to re-evaluate what kind of CrossFit gym we want to be. We talked with our coaches, many of you and each other. We've decided that being an official CrossFit affiliate is no longer important to us. What is important to us is continuing to provide an excellent coached environment so that YOU have the best hour of your day and you achieve the fitness you deserve and desire. We have officially ended relationship with CrossFit as an affiliate. What have we become? The same thing we've always been, a small locally owned business that is committed to providing a safe, welcome and inclusive space where folks can get strong. We are a Bozeman gym filled with a community of folks who love to discover our own true spirit through training hard, playing in the mountains and having fun. Our new name, True Spirit Complete Fitness, TSCF, reflects the broader view of physical and mental fitness that we develop through our training. Coach Leslie has been programming the workouts of the day for the last 10 years and she will continue to program for the gym. She will continue to write a regular blog. From our perspective nothing changes inside the gym. The only change is our name. Please feel free to reach out to Coach Leslie or any of our amazing coaches with questions about our nominal change. |
Special EventsRecord your WOD on Beyond the Whiteboard.
Do you need fitness gear? Click on the links below to buy through our GORUCK, Reebok, Rogue or Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
 Check out our Flickr page!
Categories
All
Archives
November 2025
|
RSS Feed
|
|