"Slow down, drop down and do a squat". Time to get motivated!

Hello.
Hope everyone had a relaxing and joyful Christmas with your love ones :). Hope you gave yourself time to rest and to enjoy all the good food the holiday brings along.

So what about now? The New Year is just around the corner. Any New Year´s resolutions? Excited, or does it feel difficult to get started? Your motivation is gone and you just want to give up, not do anything?
Don´t worry! I bet you´re not the only one. We all have these days now and then. It´s totally normal. Especially after a longer holiday where you allow yourself to take a break from your daily routines. But you know what? You just have to get right back to it!:) That´s what life is all about. We cannot allow ourselves to take too long of a break. We have responsibilities in life as human beings. It can feel hard in the beginning but just keep on moving, taking one day at a time. It can only get better :).

KICK ASS

Today is the day

Especially with fitness, the struggle can be real sometimes. As a coach, I see and hear it once in awhile. Why is that? Why do people think that any kind of sports or fitness is less important that anything else? Why leave that out and let everything else come first? Your car is more important to take care of than your health and body? So who´s going to drive the car if something happens to you?
Do people even think like this? Maybe not, maybe I´m the only one. Sometimes I just wish that people would slow down, drop down and do a squat. LOL! :) No, seriously. To do any kind of activity daily would prevent us from so many doctor visits. You might not believe it now, but everyone gets older day by day and age does not come alone. And believe me, it does not take much of your time. I have put this out before: ONE HOUR workout is 4% of your day. So stop making excuses and just get it over with :).

As I said, the New Year of 2016 is soon approaching, and everyone is thinking about new beginnings. So why not start it today, why wait?!
That´s why I now want to share two amazing stories of two different people. These two awesome men work out at our gym, Crossfit Key West. They are not only hard working athletes, but also incredible, humble, loving, and kind people. They have a smile on their face every time they come in to the gym. They are happy, they make jokes, they laugh, they dance, they cheer others on, but most of all, they do their absolutely best every time for each workout! They want to be better, healthier and stronger. They are some true inspirations and 100% dedicated to what they do.

Before I unveil who these two men are I just have to share this video that one of them send me. I bet some of you have already seen it, but this video is so hilarious and points right on how people can feel around this time of year when it comes to getting back to the gym.



OMG, LOL!! Can not stop laughing! :D What a well done video, or what do you think?

Let me now tell you about the journey of DAVID and JOHNNY <3

David started crossfit: January 2015
Age: 53

Weight then:                              Weight now:
240 lbs                                    195 lbs
Size then:                                   Size now:
XXL. 40                                    L. 34

Deadlift then (in workouts):        Deadlift now:
85 lbs                                         115 lbs

Here we have David in a blue shirt and red shorts on my left hand side. This picture was taken (sorry for bad quality) 39 weeks ago.

David and Johnny also did the 24 day challenge with Advocare a while ago. That gave them even more results :).

JOHNNY started crossfit: April 2015
Age: 49

Weight then:                              Weight now:
230 lbs                                    180 lbs
Size then:                                   Size now:
XL. 40                                     M. 32

Deadlift then (in workouts):        Deadlift now:
55 lbs                                         135 lbs

When they started they were both overweight. Their mobility was bad and we had to modify almost all the movements. Now, well I don´t even know where to start. They have come such a long way. Their mobility is getting better day by day. David fought his fear with the box and does now 24 inch box jumps together with his wife who got them the same day :). He also gets upside down in a handstand and manages to do pull ups in the workouts. His overhead squats are finally getting lower and not to talk about how he´s killing those rope climbs :). This man is not the only motivator in the Mahoney family. David´s lovely wife started Crossfit at the same time as him and has dropped weight too. Not a long time ago their teenage son also joined our family and is doing incredibly good as well. You know the saying; "family who train together, stay together". <3

Today David killed the 20min amrap with a total of 6+5 rounds. He did the front squats with a weight of 105lbs. The box jumps and pull ups he did with no problem.

"BEAST MODE", he said!:)

Johnny, omg, what a inspiration too!:) He gets stronger day by day. He finishes the workouts in no time, even with small dance steps in between ;). His drive is amazing. He just wants to get better. You can say that this man is literally in love with Crossfit <3. He is not leaving a workout undone. He is a real trooper! <3 We almost lost him, when he got hospitalized for kidney failure. Thank God for good medicine Johnny can now continue doing what he loves. We are so blessed to have him with us. It would not be the same without him!

Both of these men show that age is just a number. It is never too late to start, and Crossfit really is meant for anybody!:) So people, let this be a motivation to start. NOW!:)

Work

Let's do it together! I know you can!:)

Have a good day full of activities!

-Hanna-