• Are fun, have a sense of humor, like to joke and smile.
• Are open to new methods, teachings
• Are inquisitive and ask ‘why and how’
• Don’t complain about reps or weights or a bit of programming
• Enjoy the process and aren’t stuck on the destination
• Celebrate victories and achievements, even little ones
• Encourage others and even say encouraging words to themselves
• Give it all they have, whether it is ‘sitting and standing’ or ‘all out sprints’
• Leave with a high-five or a hug and say “Thank you coach, I feel awesome”

How do I get started? I’m a bit timid about the whole thing?

•  I am very patient and understanding when people come to me with these concerns.
• I was speaking at a local college and a girl recently asked “How would I get mentally prepared to start CrossFit?”
• My heart swelled, as this is a great question and it combines two of my favorite topics!
• I told her, “just like giving a speech in front of your class may feel weird or make you uncomfortable, the only way to feel better talking in front of people is to _____ ” – and she finished my sentence.
• You will be uncomfortable starting ANYTHING for the first time and there is always a bit of hesitation or nervousness. The only way to make that situation feel better or more comfortable is to DO IT. That being said, I gave her a few other tips that would definitely help with the transition

Tips and suggestions for first timer CrossFitters
1. Call ahead or shoot an email to the gym, say that you are new and interested but would like to come in at a time when it is ‘least busy’ or that you could stop by just to see the place.
2. Go with a friend, beg someone to go with you or ask anyone who has mentioned it before if you can tagalong with them.
3. Go to a beginner’s/free class (most locations have this at some point during the week) If it doesn’t say so online, refer to #1
4. When you get there, approach someone and say “It’s my first time, I’m a little nervous” or “how did you get started?” etc.
5. Stop by sometime on your way home or to work, just to ‘check it out’ and maybe sit in on a class just to watch. Again, keep an open mind and don’t compare yourself to others in the class, you are going to be starting at YOUR LEVEL, not anyone else’s and there are modifications for EVERY single person. (and try to look at those sweaty, grunting bodies as a good thing, not an intimidating and weird thing)

Remember, we ALL start somewhere. EVERY CrossFitter was a beginner at some point, who was nervous, timid, scared and hesitant just LIKE you.

I am not suggesting that this is the ONLY way of fitness training or improving your health, I am simply giving some tips for people who are interested, yet feel nervous or uncomfortable.

The best way to grow, is to get comfortable being uncomfortable – FF

That is a lie. You didn’t prioritize making time to eat something healthy in the morning. That is what you meant. Try rephrasing all the times you say “I don’t have time to workout” and “I didn’t have time to make lunch for work” and all of those excuses about time…
If you rephrase  and say ” I didn’t make my health or fitness a priority” It may resinate a little better & make you actually THINK about your choices. Yes, you have choices about how you prioritize your time. Even in a ‘rush’ you can grab healthy smart real foods!

http://www.youtube.com/watch?v=hKEVth6Hnls

Some Quick Breakfast Ideas
Protein – eggs obviously (egg muffins),  leftover meat (like me)
Fat – walnuts, mac nuts, olive oil or some coconut
Carb – ideally any veggies, red peppers are good in the morning bc they are sweet, or a small serving of fruit

* One of my favorite recipe websites – The Foodee Project

Go Get Em Tigers!

• YOUR fitness, nutrition, performance, CrossFit, weight-loss, strength gain and mindset questions will be answered today.
• I will personally contact you if your question is simply wayyyy to in-depth or personal to answer on good ol’ FB.
• Post  YOUR ?s to the Fletcher Fitness Facebook Page Wall

Tear up your fitness magazines that are full of ads and supplements and especially don’t let your kids have them. Unsubscribe from whatever lean cuisine plan you are on. Stop doing cardio as your only aspect of fitness training.  Stop continuing to tell yourself you can’t and it’s too hard.

Start living your fittest, healthiest and most happiest life. NOW. Join me & make sure you are signed up for your free download & on the exclusive Fit List.

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What’s up peeps, today I am blogging to  answer one of the most common questions that I am asked. Let’s jump right into my answer…

THE most important part of a workout is often called ‘movement prep’ or ‘dynamic flexibility’. It should be the thing you do before any other part of your training yet it is often the most commonly ‘thrown out’ aspect .

You need to activate your system (because you were likely sitting or sleeping for a more than a few hours). Many people just hop on the treadmill, go right to the weights or skip straight to the mats and start busting out crunches (the worst option by far, more on that later).

STOP those poor routines and MAKE sure you understand how to activate and why it is so important. Start Doing This Today at the VERY MINIMUM. (longer, more thorough warm-up post coming soon)

http://www.youtube.com/watch?v=oW1M_z5HEpU

• For those of you who aren’t willing to spend time on a very detailed, longer and thorough warmup/mobility session, I have come up with an ALL-IN-ONE Activation Move.
• This move activates your hamstrings, core, groin, glutes, shoulders & specifically the hip region which is tight on every single one of us
• Commit to going through this move 5 times before your workout, RIGHT when you get to the gym, before a class or even tell your trainer that you’d like to try this. Improved flexibility will help benefit all other areas of your exercise program.
• Let me restate that YES, this is more important than doing  ’cardio’ or crushing some heavy deadlifts, that means do it first.
• If you only have 5 or 10 minutes to workout…You should spend it opening up major joints and turning on major muscle groups with the ALL-IN-ONE Activation Move as this is more than some of you are currently doing, and that is OKAY, just start here. No more questions about that

 Never Settle. Keep Pressing Forward. -DF

This happened to me today, yes me. Even Ms. Fitness feels this way sometimes. Here are a few tips to shake that “Idontwannaworkout monster” right off your back.

1. If you are at work, school or home and are trying to get motivated to get to the gym, box or to your training session – recognize these mental excuses and just get started, keep moving until you are at the gym. Do not stop until you are there and moving.

2. If you are at home and trying to get motivated to head outside or even do a workout in your house, get up and do not stop moving until you are sweating. Literally do not sit down, pick up your phone, or open your fridge.
*I have actually set a timer on my phone for 5 minutes to see if I can be out the door to my training session in that amount of time.

3. Lastly, another great idea is to just shock your body right into it. WHAM! Just go for 50 air squats, 25 burpees or 50 pushups in a row. Don’t stop until the reps are done. Or just go and run 1 mile or 5 minutes, FAST! Before you know it, you’ll be in the mood

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• Before you train, on your way to the box/gym you should start getting your mind ready. This can make a drastic difference in your expectations, your feelings of success or failure and the outcome of your training.

• Get in the habit of prepping your mind in the same way you prep your body to exercise. This should become automatic and you will begin to feel more prepared to give each workout your best effort

• Develop A Powerful Mindset | Prepare your mind before your training session or during warmup with 3 questions

http://www.youtube.com/watch?v=afKK7uMKSlo

GO & CHASE YOUR GOALS WITH A FIERY PASSION

Dare to care what GOES IN your body & what YOU PUT OUT to the world

• I am bringing you two different challenges this month & letting you choose how you want to commit

1. The 21 Day Reusable Challenge * Take a look at this plastic found in a bird’s stomach :/ 
2. The Whole30 Clean Eating Challenge “Change your life in 30 days” -You may choose to fully commit to this program with me for February OR you can choose to simply follow this ONE RULE (#3)
3. “Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels because companies sneak sugar into products in ways you might not recognize.”

Okay, all you have to do is respond with a number or series of numbers to make your commitment under this post or the Fletcher Fitness Facebook Page!

• If you just say ’1′ then you are in for the Reusable Challenge, You can Say 1,2 or 1,3 or just 3 etc.
• Make a commitment to YOURSELF, The Fletcher Fitness Community & OUR ENVIRONMENT

YOU are what you put in your body & what you put out to the world

By Dawn Fletcher, MA CSCS

Are you getting ready for a CrossFit Competition? Are you mentally prepared?

• I am stoked to release my first downloadable workbook to the community, I have worked hard at making the guide easy to follow with so many tips & drills to bring YOU to the next level
• HERE  you can find all the details about how this training will help you to be calm, focused & confident
• If you are serious about Performing Your Best in CrossFit, This Is For YOU

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