Michele Filous ~ Athlete Of The Month!

michele

CONGRATS & HAPPY BIRTHDAY Michele! You are our Athlete of the Month!!

  1. When & why did you start CrossFit & what/who brought you to our studio?   I started at one of Carole’s boot camps 8 years ago with my dearest friend/co-worker, Renee Terhorst. Exercising to video tapes after work at the office was not working. There was always a reason to stay at our desks and work instead of exercising. We also thought lifting 5 pound weights was awesome.
  1. What would you tell someone who was thinking about starting CrossFit, but was nervous or scared?   The right trainer makes all of the difference. Carole Laney is the best and she teaches you the right way of doing things so you do not get hurt.
  1. What goals would you like to achieve in the next year? As I get older, my main goal is to stay healthy and strong as possible. Of course I have to keep harassing people. I don’t call it harassing; it is encouraging people – right Leslie!
  1. What is your favorite WOD/lift/skill? I like doing WOD’s that involve a variety of tasks – lifting, rowing, core, kettle bells, reformer, etc.
  1. Once you see the WOD each day, what’s the first thing you do/think? I am getting too old for this! I will never make it up the stairs to leave! I always leave feeling better than when I walked in.
  1. What’s something that most people don’t know about you? Before starting with Carole, I was having back/spine issues and was referred to a surgeon. Luckily after the third appointment of being stood up by the surgeon (last minute emergencies), I never went back. That’s when Carole/Crossfit came into my life and my back/spine issues resolved themselves.

Such a blessing to have Michele in our Fitness Family!!

January Athlete Of The Month

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CONGRATS SUE!!!!! You are our athlete of the month!

 

1.      How long have you been CrossFitting and what got you started?  I have been CrossFitting for approximately 3 years now.  Kari Metzen had been after me to come join her in a class.  I finally gave in and have been hooked ever since.

 

2. What is your favorite WOD/lift/skill?  I love anything that has Olympic lifts in it, especially power/ hang cleans, bear complex or push press. 

 

3. What are your CrossFit goals?  Immediate/Longterm   –  My goals change as I go along.  Immediate goals are to keep my strength in back squats and get my deadlift over 200 lbs.  Longterm goals are to one day be able to do a handstand pushup and walk on my hands. I have no clue why I want to do that.

 

4. If you weren’t doing CrossFit, you’d be… a couch potato who dreams about being physically fit.

 

5. Has CrossFit changed your life? How? CrossFit has changed my life in many ways! I am more confident and much, much stronger than I ever dreamed possible.  I am more fit than I’ve ever been and find myself setting goals/challenges for myself.  

 

6. Once you see the WOD each day, what’s the first thing you do/think – After I silently say a bad word, I think about how I can get through the WOD efficiently and work it to my strengths. Then I put my head down and just go.

 

7. What’s something that most people don’t know about you? -I set really high expectations for myself and am really competitive.  I’m also the grandmother of 6!

 

8. What’s your day job? How does CrossFit help you in your job?  I work with students with special needs and at times, I need to be able to move quickly.  CrossFit has improved my stamina, mobility and flexibility.

 

9. Why did you choose our studio? I came to class not knowing what to expect and I’ve never looked back.  I love the girls, the workouts and the variety.  Workouts are individualized and you can’t get that anywhere else. 

LOVE your energy in class Sue – You are an AMAZING woman!!!!

 

 

Athlete Of The Month

CONGRATS Leslie! You are our Athlete Of The Month!

Leslie

  1. How long have you been CrossFitting and what got you started? Consistently back 1 year.  I wanted to improve my life.

 

  1. What is your favorite WOD/lift/skill? My favorite is any type of lifting ~ I like seeing my 1 rep max improve. I really like the Tabata workouts and working on my pull-ups.

 

  1. What are your CrossFit goals?  Immediate/Long-term To become a better rower, graduate to the next size box jump and to be partnered up with Sue for lifting numbers.

 

  1. If you weren’t doing CrossFit, you’d be… I would be complaining that I’m not seeing results.

 

  1. Has CrossFit changed your life? How? Yes! Something finally clicked in the Summer 5:15 am class. Besides all the info we received, I felt like i improved week to week, my form definitely improved and obviously got stronger.

 

  1. Once you see the WOD each day, what’s the first thing you do/think? HOLY SHIT! OK, I can do this. Is Michele Filous going to harass me while I’m trying to concentrate?

 

  1. What’s something that most people don’t know about you? I carry a epi pen for my food allergy to any type of bean. I was known as the bean queen at the hospital

 

  1. What’s your day job? How does CrossFit help you in your job? Self-employed- Housecleaning business. It definitely helps with what I do moving all day, up and down, lifting and my Dyson feels lighter as I get stronger!

 

  1. Why did you choose our studio? Years ago, I saw your ad in the Gazette for a 12 week body transformation class and have been coming on and off. I knew when we moved back from Florida I needed to make a commitment to myself.

Celebrating 27 Years of Teaching!

IMG_7218 Gosh it’s been a long time since I’ve written in this blog. So long that I forgot my password & had to go in & reset it! Or maybe it’s just “old age” settling in as I celebrate 52 years. I recently mentioned to my hubby of 33 years that I can’t see or hear him anymore so I just go by feel’ to make sure he’s still around ;)

And to think that this November I am celebrating 27 years in the wellness industry!! I still have some original clients and those that I am currently working with have been here 5+ years! Gives me goosebumps every time I get texts like these!

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I’ve also seen a few clients come & go. I’ve seen them join running clubs & hurt their hip coming back in for a little rehab. I’ve seen knee & hip issues due to clients visiting gyms for a spinning class & the instructor failed to educate them on the proper set up. I’ve seen some of my clients leave to go to other CrossFit facilities and come back injured because they were lifting way to heavy or trying to keep up with the 20 other people in the class.

Now I know that I’ve taught my clients proper form and that the main reason they get injured is that most of these people in these boxes compete with one another & lift way to heavy way to early. Coaches don’t modify for the individual nor do they correct their form. I’ve spoke with a lot of these owners & asked about their certifications and experience. Most have less than 5 years teaching & have just taken a weekend CrossFit certification. I know firsthand because I’ve visited 3 CrossFit gyms in our area this year & this was the case for all of them! YIKES!

I take pride in the way we do things here at the studio. I keep the groups small & I have clients reserve their spot because I spend a lot of time considering each person’s capabilities, needs, and wellness goals when designing their plan. I’ve been known to wake up in the middle of the night & write things down for specific clients so I don’t forget what I need them to do. Whether it is in one of our small group classes, a pair train or a private, I think the best part of my job is watching them grow as individuals; their self-confidence, their strengths (mental & physical) the relationships that are formed here & the fitness family that they have become. I’m thankful that each & every one of you is in our life!

Recently I invited a past client in for a morning class & afterwards asked her to survey the studio. She hadn’t been here in a while, she lives quite a distance from us & has been to numerous facilities so I wanted her honest opinion about our business.

Here is what she said:

First of all before I publish War and Peace on your inbox….THANK YOU for the invite! Keep me in mind if you need to fill morning spots!

Judging by today’s workout, I need to go a little harder!! I worked briefly with a trainer at Zephyr’s; I like her a lot as a person, but as a trainer….not so much. She was knowledgeable but her workouts would sometimes take me over 1.5 hours. I had just come from your studio into that gym, and it seemed like a giant step backwards. She charged $25 per session, handed me a folder with a detailed workout, ran through it once and I was on my own. She may have spent 20 minutes with me.

CrossFit Wooster opened, and I joined, attended classes for 6 months (?), yea, it was that memorable. They moved 2x in that 6 months, and have moved now for a 3rd time. It seems like a more permanent location, I guess. It’s still sort of filthy. It just wasn’t a good fit for me; I was never really comfortable there. There are numerous “trainers” that are certified level 1 CrossFit, but what does that really even mean, they can pass a test? I am not a fan of the owner, at all. The only membership option was monthly-unlimited $90.

So I’ve settled in at Zephyr’s. It’s big and fancy with all the expensive equipment. Open 24/7. They take care of nothing. There are 2 rowers, and one is fairly new. I’ve seen a few people use them and believe me, they take a beating. Members are responsible for wiping down equipment when they’re finished; you can only imagine how that goes. I won’t even touch the machines anymore, several units have tears in the vinyl, exposing the padding….which makes them even more disgusting. I stick mainly to the spin bike (had to buy bike shoes with clips b/c the straps may or may not be attached), Jacobs Ladder, rower, KB and free weights. They have some of the same equipment you do, such as BOSU, med balls, etc. I bought my own Rogue jump rope and AB mat. I wipe stuff before and after I use it. I found a WOD generator that I use a lot. And YouTube. Zephyr’s costs $300/year. I have no trainer.

Their “staff” is not able to do more than show you how to use machines, so they are pretty much useless. They opened a new CrossFit Studio, a one year unlimited class membership is $960, so $80 a month. One time classes are $10 each. I haven’t been in the studio, I don’t know who the coach(s) are, so I have no opinion.

So, now for Elite Fitness: You are a personal trainer/dietitian/motivator, the list goes on. And even with a studio full of clients, I believe each of us gets the coaching needed to get through whatever workout. I think we get personal training, every time we’re there. The studio is clean, the equipment is maintained. Your clients are happy to be there. I remember my first class, thinking I would at least give it a try, I never expected it to stick. You motivate and inspire people to be better, do more and to push limits. I would not be working out now had it not been for meeting you……and I’m not blowing smoke, it’s the honest to God truth. Comparing your rates to those of Zephyr’s and CrossFit Wooster…is like comparing apples to oranges. There is no comparison.

And on that note I say THANK YOU to all of you that have trusted in me to create your wellness plan. I take pride in everything I do & will continue to work hard to meet your needs! Please don’t hesitate to ask questions, call me when you need me & tell me what you need to SUCCEED! That’s exactly why you hired me & that’s exactly why I do what I do… 27 years later & going STRONG :)

Spring CrossFit Classes ~ Medina Ohio

spring1   Can you believe its already April 15th? Temps are improving & lots of clients are getting outside to prep for their upcoming triathlons, marathons & local running events. Soon we’ll be able to pull out the paddle boards, large tires & outdoor fitness equipment & get some killer core work in :)

And that brings us to our group classes…. We’ll stay on the Tuesday/Thursday 5:30PM schedule & we’ll add a 4:30PM class when we get more than 12 people confirmed. Since we have recently (April 1, 2015) changed to a 48 hour cancellation for credit policy I will be able to let everyone know by Monday/Wednesday mornings whether or not we will be adding a 4:30PM.

saturdaySaturday CrossFit classes will still be at 7:30AM & the PiYo class will be at 8:30AM. It’s been a ton of fun watching everyone progress & improve on their PR’s this winter & I’m so glad that we decided to bring PiYo back, it’s been a great addition to our Saturday classes.

results2So let’s address your RESULTS! If you did not achieve your weight loss goal then ask yourself WHY? Did you drink more water consistently ~ 1/2 your body weight in ounces of water? Did you do at least 3 days of 20 minutes HARD cardio? Did you weight train 3-5 days each week? What was your diet like? Did you eat right for your type? Did you fuel every 3 hours with 300-500 calories? How was your sleep? Did you get at least 7 quality hours? Let’s start by honestly answering these questions then focusing on making some changes to improve your health & achieve those goals that you set for yourself!

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I look forward to helping all of you achieve that healthy, fit body & if there is anything you ever need, you have my cell :)

BeachBody Coaching ~ Run as fast as you can!

bb scam A funny thing happened to me this morning ~~ a past client called to tell me how excited she was to be involved in a new adventure that she was certain I would want to be a part of. My first thought was OH GEEZ not another scam!

I listened as she excitedly told me about BeachBody and all of the opportunities to make a “ton” of money. I snickered as I let her ramble. After she babbled on and on about how healthy the meal shakes were, about how fun the workout DVD’s were & about all the weight she had lost using these products she proceeded to tell me about the opportunity to be a coach & teach others about the BeachBody products. Keep in mind that I have been a “coach” for 26+ years, have numerous certifications, and spend a “ton” of money on continuing education to be the best of the best so becoming a coach just to sell products to my clients is not what I’m about!

Here’s the kicker about BeachBody…. While the exercise programs this company offers are useful, they only function as a lead-in to other products of dubious value. What they want more than anything to is to sign people up to get regularly billed for their nutritional supplements like Shakeology ($120 monthly) Acti-vit ($25 monthly) or the teambeachbody club ($38.97 quarterly)

Let’s talk about this Shakeology. It does have good nutrition in it so if you’re grossly obese it will help you to lose weight. It is way better than McDonald’s & way better than skipping a meal. However, it is WAY WAY WAY overpriced. There’s a product that you can pick up in some health food stores called Spiru-Tein that tastes amazing & costs a fraction of the price. Truth be told, coaches do turn a small profit from sales, but a lot of the revenue goes to the elite coach events like cruises and what not. So keep in mind there are cheaper options with decent nutrition if you’re looking for a shake. Check out AdvoCare shakes if you need to keep something in the house for an occasional meal replacement :)

And what about the BeachBody workouts? I love their workouts and I have a huge library of everything from P90X to Yoga, To Barre, To Kettlebells. Heck it’s been almost 10 years now that I’ve been certified to teach PiYo & I absolutely LOVE it!! If you love to workout at home these are great DVD’s to have in your library. And when you get a minute to get over to your local library you’ll find they carry these DVD’s for you to use for FREE!!!!!!

What about the supplements. Don’t bother because they are WAY overpriced!! I just checked out the Body Beast supplement creatine. They have that priced about five times what you can buy it on amazon. Creatine monohydrate is creatine monohydrate. Period. Huge mark up. Do your homework and buy your supplements elsewhere. I use AdvoCare & many physicians that I know do as well so I trust AdvoCare 100%

As for being a coach – DON’T call me!! I’ve heard many, many people dump more money into these MLM’s than what they get out of it and then kid themselves into thinking it’s a retirement option.

easy I heard they even have classes that you can attend that teach things like “How to never take no for an answer when trying to sign on new coaches” or “How to not take no for an answer when selling shakeology.” SERIOUSLY??!! What about classes like how to actually help people who need to lose weight or better yet, how to help people with health conditions so you don’t recommend products that aren’t right for them!

So what’s next? I’ve already had a ton of people tell me to get involved in PLEXUS, the little pink drink :) Oh and a couple years ago we had the Isagenix cult flowing thru our community. My advice to anyone who is financially desperate is to steer clear of Beachbody and all other MLM’s. You will not make a “ton” of money through an MLM. You may even LOSE money, and if you’re not careful, you’ll also alienate all of your family, friends, neighbors, and everyone else you care about because you’ve been hammering them to “join your team” and pour money down a black hole.

Here’s some final thoughts ~ if you want to buy a workout, just buy it. If you use it and follow it’s outline and menu guide, you will probably have fun and see some good results! Don’t bother being a coach, don’t waste your money on supplements, go check out Spiru-Tein or the AdvoCare shakes instead of paying a ton of money on Shakeology. Better yet, just cook all your own food with healthy organic ingredients :)

Just a heads up to anyone reading this: DO NOT contact me for these scams – There’s no pill, powder or potions to wellness. Let me repeat that: There’s no pill, powder or potions to wellness.

I prefer to eat right, hydrate properly, exercise daily & not live my life pushing product. Cheers to an ACTIVE & PRODUCTIVE day!

Birthday BURPEES!!!!!!!

CrossFit in Medina For Women ONLY

CrossFit in Medina  For Women ONLY

Gosh it seems like forever since I’ve posted on this blog. I’m sure that noone has been missing my rambles but thought that I might share this weeks to do’s since it’s my BIRTHDAY week :)

Do you celebrate your birthday week or just the day you were born? This has been the best week ever so far because I had the opportunity to volunteer at the Buddy Walk in Canton, OH.

Since Jaci & Tim have been volunteering here we thought we could donate our photography skills and provide the organization with some great pics. It feels good to give our time to a great cause, we’re looking forward to helping out again next year.

Buddy Walk

Visiting with the families that had Down Syndrome children really opened my eyes up to the challenges that those families face every day.  And that beautiful newborn baby boy with the nasal tube smiling at his Mommy as she beamed looking into his gorgeous blue eyes inspired me to focus on me this week. My gorgeous, healthy, loving and intelligent family that I’ve been blessed with made me think….

Smurf Family

THANK YOU GOD for blessing Don & me with our health & our beautiful family & now I need to kick it in high gear as I go in to the next half century of my life!

Laney Family at Buddy Walk

And since this is my birthday week I decided that EVERY day this week would be filled with prayer, meditation, laughter and an abundance of fitness. Don kicked that idea in high gear on Sunday morning by loading up the truck with our bikes & off we went for a 14 mile trail ride filled with fun & laughter. A healthy breakfast, an exciting BROWNS game, a little foam rolling, and some fresh air with yard work started my week off just as planned.

Lately I’ve had a few clients request some 6AM workouts so I’ve been setting my alarm & getting my butt up earlier than normal & prepping their plans. It’s actually been extremely beneficial for me since I can get my studio work done early & focus on ME late mornings before the next wave of classes start. Monday was a little different tho since Don was taking a vacation day. We kicked around the idea of another bike ride but when he suggested we close up the studio & head to Mohican for a 10 mile kayak I was EXCITED!!

Mohican Kayak

So a special Thank You to those afternoon clients that I “punked” out on. I never cancel classes for myself. Bad weather, no electric or studio issues sometimes cause us to shut down but NEVER to do things for me. I felt guilty for canceling but Don reassured me that we needed to just lock up & “get away” so I was game!

This weeks ‘birthday plan’ was definitely going well :)

But today I really needed to get out & run since I committed to the upcoming February 2015 Disney Princess Half Marathon & needed to get some miles under my belt, I decided to jump some rope, do a quick 20 minute WOD before heading out for a 4 mile slog. It felt so good to get out in the crisp air that when I was done slogging I jumped on my Trike & put a leg blasting, lung burning 10 miles on. The trails at Buckeye Woods were quiet today & with the Fall chill in the air, the birds chirping, and smiles from the elderly couple walking the inlet it made for another perfect day!

So tell me, how do you celebrate being another year older? I’d love to hear your comments :)

celebrate you

Unlimited Movement on the Pilates Reformer

I’m sure you’ve heard of all the great benefits of Pilates but did you know that there is a studio in Medina, Ohio that has two Pilates Reformers?!

CrossFit MedinaI’ve been teaching fitness for over 25 years and have found that the Pilates Reformer is the ideal piece of equipment with unlimited movements to improve your range of motion, strength and flexibility. Give Carole a call at 330.948.FITT (3488) and we’ll schedule an appointment to begin your customized Pilates program today!

Unlimited Movement on the Pilates Reformer

Unlimited Movement on the Pilates Reformer

Turkey Toss

turkey pictureThis year I’ve decided that we need to have a Queen Turkey Tosser at our studio so on Tuesday, November 26th at 6:00PM we will crown the Queen who can toss the Turkey the farthest :)

turkey toss  Who’s up for the challenge?

thanksgiving throwdown