Jessica’s CrossFit Story

hanley —  January 9, 2017 — Leave a comment

It started out as your standard New Year’s resolution to get in shape. To be honest, I didn’t really expect it to stick, as most of those fizzle out quickly. I had tried various gym memberships and at-home videos, but to say I exercised sporadically would even be generous. I signed up for Hud’s beginner classes at the suggestion of a friend. I always thought I was in decent shape, but I quickly realized what I thought I could do was not translating into actual performance.  For instance, I thought I could surely do a few pushups, but I actually couldn’t complete a single one. For perspective, I had zero knowledge about the movements used in CrossFit. I had never even held a barbell. I signed up anyway!

Being a member at Hud has allowed me to learn different exercises that I would have never attempted on my own — cleans, deadlifts, and snatches to name a few.  The coaches are top-notch, and they place a huge emphasis on correct form to prevent injury. I love the variety in the workouts, and the fact that all the “thinking” is removed since the whole gym follows the same programming. I can just show up, work hard, and reap the benefits. Now I can actually do pushups, squat more than my bodyweight, deadlift over 200 pounds, and do pull-ups — something which I had long ago decided was unattainable.

I’m one year in now and am still stunned by the progress I have made. I feel stronger than ever and have come to consider CrossFit a part of my day (I go to classes 4-5 days per week).  I am now looking forward to setting and meeting even more goals this year. It’s just icing on the cake that Hud is full of fun, awesome, and supportive people!

Starting January 1st,

The Lotta Nutrition program will be increasing from $75 a month/3-month commitment to $89 a month/9-month commitment. 

All you have to do is tell us you want to sign up. You don’t need to start Monday!

Sign Up Here before Jan 1st and the price change! No need to start on Jan 1st, just need to sign up by then!

Why the change? Why the longer commitment? 

Over the last year, we have found that the longer the individual is on the program, not only is the client more successful but the weight they lost stays off.

We want the client to be successful and small gradual changes toward their goals means more sustainability and the weight doesn’t come back.

Check out this video of a Habit Forming Nutrition Program we offer:

9-months vs 3-months. We only want those that are committed to making changes for their health! Every individual’s body is different! It may take 2-months or 3-months to see the change people are looking for. The body transformations that people are looking for TAKES TIME. If someone finds themselves 20 pounds overweight, when did those 20 pounds get there? In 2 months? In 3 months? No, more likely it was gained over the course of a year. It works the other way too. It may take a year to get rid of it and keep it off. Sure, some people can lose weight 10 to 15 pounds in a month, but the body is complex and resists that quick change because it isn’t a normal process for the body.

Why the price increase?

We are excited to be offering a 52-week habit forming based nutrition program powered by ProCoach software that allows us, the coaches, to provide a proven curriculum to you, the clients, that won’t just TELL you what to do when it comes to nutrition but actually SHOW you and allow you to PUT IT INTO PRACTICE. 

If you are interested and want to learn more email

Sign Up Here

Winter is coming. Ok, actually, it’s already here.

I need some advice. I’m on my way over to my Aunt Susie’s for the holiday family dinner AND they all think I’m a hardcore dieter. What do I do?

Based on my last post, “Why ‘cheat’ meals don’t exist” which you can find here, you can probably guess what my survival guide is going to consist of. That’s right, I’m going to give you some solid advice. Enjoy the holidays. That’s what they are FOR!

Here is Your Winter Survival Guide

Spend time with your friends and/or family. This is the time to do it.

I am a Nutrition Coach and I’m telling you, I will be enjoying Christmas desserts and definitely some cocktails this season.

Here’s why.

Even though you may have fitness/nutrition goals, food can have a lot more meaning than being just, “fuel” for your workouts or daily activities. Our partners at PN describe how some people carry their own ideas about what food means for them. It could be:

  • fuel
  • reward
  • punishment
  • escape
  • shame
  • freedom

For us at Lotta Nutrition & our partners, PN, food is information.

“Food is a story that shapes your daily life, your health, and your function.”

This presents the idea that you have a choice. Choices are decisions made by you. Those decisions help express what’s important for you, show the pros and cons of each choice, and even have consequences.

So, with the Holidays being here, what is it that’s important to you this weekend?

Could it be…

  • making memories with family and friends?
  • relieving stress from normal day-to-day grind?
  • meeting a significant other’s parents for the first time?
  • feeling good about yourself?
  • seeing old friends and relatives?

These can be seen as taking priority over our nutrition goals for the moment. The goal here is to not feel anxious, stressed, guilty or feel like you are cheating here.

Here are some tips for anyone that doesn’t want to completely steer clear of their nutrition goals…

  • Go in with a positive attitude. 
  • Don’t arrive completely starved
  • Work on some non-confrontational comebacks to anyone that may put you down for being health conscious.
  • Go in with a plan.

Here is a taste of some perks you get on the Lotta Nutrition Program

We are offering you a Holiday Baking recipes guide packed with 10 awesome classic desserts with 10 awesome alternative desserts. Download for free here!

Check out this video of a Habit Forming Nutrition Program we offer: 

Back in the beginning of 2016, I started suffering from extreme shoulder pain. Lifting weights overhead, pushups, burpees, pull-ups and playing tennis were becoming almost impossible for me to do without experiencing severe shoulder pain in my right shoulder. Even driving for long periods of time led my shoulder to throb and ache for most of the day. I went to a sports doctor to have it checked out. He determined it was a shoulder impingement issue and recommended physical therapy. I spoke to Hanley about my diagnosis, and he offered to put together a shoulder rehab program that I could do on my own using some of the equipment at the gym. I was on board from the beginning as I was desperate to get back to being able to work-out, pain-free. He wrote out daily exercises for me to do to start strengthening my shoulder and other areas that were weak and causing me to have the impingement. For the next 2 months, I stopped doing any movements that required any lifting overhead and even stopped playing tennis. I modified the workouts/lifting and was diligent about doing the rehab exercises after class. The exercises averaged 10-15 minutes and were easy to follow. After 4 weeks I began to notice improvement and continued with my programming. As 8 weeks went by, the pain had significantly subsided and I was able to start light lifting overhead and even got back to playing tennis. At the 12-week mark, I was back to playing tennis 2-3 times a week and doing overhead lifts pain-free. And in the past month, I was even able to do push-ups and burpees without any pain. I will continue to do some of the strength exercises that he gave me so that I can ensure that my shoulder pain will not return. I’m so thankful to have an extremely dedicated and knowledgeable coach/gym owner who is truly interested in keeping his members healthy and injury free.

Holiday Hours

hanley —  December 17, 2016 — Leave a comment

Holiday Schedule: Gym Closed 12/24 – 12/26 | 12/31 – 1/1

Yoga Express Canceled: 1/5

Other announcements: Starting 1/8 Sunday Yoga will shift to a single 1hr class 12-1pm