October 2019

You might be hindering your performance if…..


Across almost 8 full years of Coaching, one thing I’ve noticed is certain,   People make the mistake of attaching their own self worth to their performance/abilities & get down on themselves when they don’t do as well as they want(ed) and then let it bring their self esteem down.    Why is that?    [...]

You might be hindering your performance if…..2019-10-10T09:33:17+00:00

June 2019

When It Goes Wrong: Focus On What You Can Control


By Coach Shawn This past weekend I traveled to Chicago to meet up with a bunch of other business owners.   I did the normal routine, get to the airport 2 hours ahead of time.   I had a flight scheduled for 12:55pm and landing in Chicago around 2:30pm.   My plan was to check into my hotel [...]

When It Goes Wrong: Focus On What You Can Control2019-06-11T07:15:00+00:00

May 2019

20 Protein Sources For Muscle Growth


Do you want to see the results of your hard work inside of the gym? Match your diet to your exercise efforts. Eat clean. Eat enough, but not too much. Eat the right amount of the right foods.   Do you want to see muscle growth and experience increased strength? Make sure you’re consuming enough [...]

20 Protein Sources For Muscle Growth2019-05-31T10:47:09+00:00

Jenna: Before & After CrossFit


It amazes me to look at these two photos of myself side-by-side. You don’t realize how much you have neglected yourself and your self-care until that one day, that single moment, when you look in the mirror and all of a sudden it finally hits you and all you can do is wonder “how did I [...]

Jenna: Before & After CrossFit2019-05-28T07:54:12+00:00

The Secret Weapon To A Really Strong Core


We’ve all heard the phrase, “pick things up and put them down,” but what if we said....”walk with them first?” We are talking weighted carries. Why should we perform weighted carries? To put it simply, they help you build and maintain that bullet proof body. They give us the opportunity to meet a variety of situations [...]

The Secret Weapon To A Really Strong Core2019-05-28T07:17:12+00:00

Flex Your Mindset Muscle With Health & Fitness


When we think of the words and phrases “fitness,” “working out,” and “getting in shape,” our minds almost automatically zoom to the idea of getting a better body, a body that we feel comfortable, confident, and “attractive” in. Don’t get us wrong, feeling comfortable, confident and attractive in your skin is extremely important, but we’re [...]

Flex Your Mindset Muscle With Health & Fitness2019-05-23T15:09:14+00:00

The Benefits of “Unsexy” Workouts


Throughout your CrossFit experience, there will most likely be times when you will look at the workout of the day and think, “There’s nothing ‘sexy’ about this.” The appeal for the workout may not be there like it is for a one rep max deadlift day or your favorite conditioning workout. Take this workout for [...]

The Benefits of “Unsexy” Workouts2019-05-14T06:38:31+00:00

Challenge The Food Police


We’ve all been guilty of labeling foods in the category of either “good” or “bad.” The food police are the unreasonable rules in your head created by dieting and diet culture that cause you to feel guilty. Instead, eat guilt free and say “no” to thoughts in your head that declare you’re “good” for eating [...]

Challenge The Food Police2019-05-02T09:52:52+00:00

April 2019

John Gambino: Starting The CrossFit Journey


John Gambino started at Railroad only two short months ago but has already shown us a work ethic, determination and drive like no other. He comes into the gym each and every day with the biggest smile and always carries himself with positivity, warmth and good vibes. He's quick to learn, extremely coachable, and isn't [...]

John Gambino: Starting The CrossFit Journey2019-04-30T12:51:35+00:00

Dieting vs Making A Lifestyle Change


No two people lose weight the same way, there are an endless amount of factors that come into play, but there is one single method that can, will and does work for everyone: making a lifestyle change.   When individuals feel the desire to look better, feel better, and lose weight, they often turn to [...]

Dieting vs Making A Lifestyle Change2019-04-18T13:07:29+00:00