By Coach Robert Hernandez


This isn’t a New Years Resolutions list.  This is a top ten list for being a better you at any time of the year.

1.       Make subtle changes you can stick with.  When you start out with drastic changes most don’t stick.  If you have a handful of things in your diet that need to be cut out, start with one item and make it stick.


2.       Drink more water.  Your body needs it, most people don’t get enough of it.  Make it a habit by carrying it around with you.  You’ll naturally drink more if its readily available. Also, a lot of people dring far less water in the winter, and it’s problematic.

3.       Keep a food journal for 1 month.  It is eye opening when we see what we are consuming on a daily, or weekly basis in writing.  And go back to making subtle changes. MyFitnessPal App is a good start.

4.       Core to extremity. Everything starts with the core and works outward, meaning your midline is involved in EVERYTHING we do as not only athletes, but as humans. Add daily midline work, even on your rest days. A little bit every day adds up to huge improvements.

13724014_10153804081232993_1027271444494695873_o5.       Lift heavy things.   Lifting heavy weights improves metabolic health and strengthens your body.

6.       It is what it is.  What this means to me is that it is OK if you can’t click the RX button today, or don’t PR.  If you aren’t proficient or not strong enough at a particular movement or limited by injury, that is ok.  Focus on getting the most out of your workout, not doing the most in your workout.

7.       Use your fitness outside of the gym.  Get out and run a 5K.  Try the Ninja warrior place or rock climbing or mountain biking.   Even that Zumba class would be easier for you Coach Alex.

8.       Mobility / Recovery is the most overlooked aspect of fitness by CrossFit athletes.  Most people believe they don’t have the time to work on mobility or recovery, or just don’t think they need it.  As a coach,  I believe it to be just as important as your workout.  Make it a habit and it will stick.

9.       Work your weakness.  If you want to get better at something, stop avoiding it. The only way to get stronger is time under tension. The only way to get more skilled is repetition. Just know that it does take time to gain proficiency. And ask your coach for help!

10.   Show up.  This is everything.  Don’t allow yourself to get in the tomorrow or later mindset.  If you’ll just get yourself there, you won’t regret it.  Your body will thank you for it, and the other things I’ve mentioned will start to fall like dominoes.

21369145_10212383145747353_7028039704164301682_n11.   Set Goals.  Reach for something.  Don’t be afraid to take your shot.  If you need help, ask a coach.

Of course, you noticed there were 11 items on my list of 10.  I won’t be defined by your rules!

I hope the very best for you in 2018.  You are strong, you are smart, you are important.  Let me or your class coach know how we can help make 2018 your best year yet.

-Coach Robert

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