Is Boutique Fitness Right for Me?

If you’re ready for results it’s time to ditch the health club…

There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from the hot bar at Whole Foods, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate.


In response to the demands of the market the fitness industry has grown tremendously, particularly in North America where an estimated $28 billion was spent in 2015. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs and minimal staffing. Granted  how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.


“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR


The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.


Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Barre studios, Bikram yoga, parkour facilities, spin classes  are all great examples of the boutique fitness model.


These communities succeed when the all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun 😉


Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:

  • “I have a hard time sticking to a routine”
  • “I’m just too busy to exercise”
  • “I get bored with going to the gym, it always feels like work”
  • “I don’t know how to lift weights/choose a routine/eat the right food”


These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.


If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.


If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour long workout.


If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.


If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!


To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!

The Power of Choice

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.


And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.


I can already hear the objections rising up so let me explain why.


You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.


“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger


At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.


And life goes on.


And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.


Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.


You might think it’s too late (it’s not).


You might want to try, but feel that you strayed too far (you haven’t).


You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.


It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?


Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.


The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.


So what are you going to do?


[GYM OWNER:] Add a call to action here, like: “Schedule your Free Consult here” with a link.

WOD 4.11

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Maecenas sagittis nisl in est vulputate, eu finibus arcu mollis. Sed sodales ultricies sem, non condimentum tellus dapibus ac. Integer dictum tortor id augue hendrerit, blandit elementum purus fringilla. Vestibulum quis luctus nulla. Quisque in fringilla orci. Donec ullamcorper quis ligula sit amet tincidunt. Quisque arcu ligula, semper non est eu, dapibus egestas lectus. Donec vel nibh vel mauris aliquet sollicitudin.

Nam faucibus, massa quis iaculis egestas, quam metus placerat eros, vitae efficitur nisi elit a nibh. Quisque ac ipsum nunc. Cras commodo consequat tellus, et pretium ante sagittis eget. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Duis et velit lorem. Nunc non orci maximus, rhoncus magna in, pellentesque nisl. Interdum et malesuada fames ac ante ipsum primis in faucibus. Nunc rutrum, diam id dapibus condimentum, turpis nisl eleifend magna, at aliquet est arcu id eros. Aenean malesuada suscipit purus, in laoreet erat viverra a. Sed nec malesuada arcu.

Etiam euismod enim at dapibus consectetur. Aenean hendrerit risus ut dolor laoreet commodo eget in elit. Maecenas sed pharetra mi, quis sodales sapien. Nam nulla quam, iaculis id finibus sed, consequat a dui. Donec vitae est urna. Duis sit amet porta mi, quis gravida arcu. Phasellus ac sapien semper, viverra tortor quis, aliquam est. Mauris a diam leo. Donec nec leo id elit mollis tristique sit amet bibendum libero. Nullam pulvinar elementum turpis, elementum congue risus.

WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run


  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles


  1.  10-9-8-7-6-5-4-3-2-1




  1.  12 minute amrap

200m run

15 squats

15 push-ups


  1.  7 min burpees


  1.   4 rounds

20 squats

15 push-ups

1 v-ups


  1.  4 rounds

1 min each

Shuttle run



1 min rest at the end of each round



  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups


  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees


Looking forward to cooler weather and sweatpants,


5 Reasons to get STRONG

Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.

Athlete Spotlight | Scott, Helen, Rianna and Aric Airitam

Congrats Scott, Helen, Rianna and Aric on being our next Athlete Spotlight

First and Last Name: Scott, Helen, Rianna and Aric Airitam

Hometown: Rowlett, TX

Age: 48, 50

Occupation: Owner and General Manager of Scott Airitam’s Leadership Systems, LLC

Marital Status: Married

Children (Ages): 22, 18

When did you first start CrossFitting? September 2011

When did you first start training at 3Q Fitness CrossFit Garland? September 2011

Favorite Benchmark WOD: Scott – DT; Helen – Annie

Least Favorite Benchmark WOD: Scott – Fran; Helen – Jackie

Tell us about your sports & fitness background. Scott – High School basketball and has been involved in sports of some kind ever since. Helen – played high school basketball, volleyball and softball and played in one of these ever since. Rianna – high school track; Aric – played soccer and basketball since 4 years old and continued through his high school career.

What are your hobbies, interests and/or talents outside of CrossFit? Scott – Sail boat racing and running Airitam Nation. Helen – Reading, gardening and crafting.

How did you first get exposed to our gym community? Take us back to your first WOD… what was it, and how did it feel? Was interested in starting Crossfit and found CFG. Came in and did the assessment and within 2 weeks of starting Crossfit we competed in Fight Gone Bad at the Garland Fire Training Center and we did not know any of the movements…..we learned them as we went!

What was the biggest hurdle you had to overcome? Scott – lack of flexibility; lots of scar tissue in ankles and bad knees; chronic backache (started with PVC everything no weights!). Helen – no upper body strength at all (could not do a single pull up or push up).

What sort of changes have you seen in your body, health, and fitness since you’ve started training here (before starting/ after having trained here)? Scott – Whole 30 – understanding nutrition and body a lot better; LCBC has changed ability to lift and technique is so MUCH better. No longer have backache issues. When I broke my leg Robert was able to work with my Orthopedic Surgeon and was able to plan my physical therapy rehabilitation so that I could do it all at the gym. Helen – I have gained upper body strength and now can do pullups and pushups (still not my favorite!) I find that I eat better and make better (healthy) choices and that I really enjoy working out and the feeling of accomplishment when I master a new skill. Aric – had peaked and did personal training with 3QFitness and improved his strength, quickness, endurance and confidence.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Scott – Body composition changed – added muscle (added almost 20 lbs muscle mass in my time at crossfit.) As a description of functional movement – helping people move is so much easier! J Meeting new people and making good friends at the gym!   Helen – I find that I am more willing to try new things as my confidence has grown by doing CrossFit. Plus Scott and I look so much better in pictures now! :-p

Please share with us any of your favorite 3Q Fitness CrossFit Garland moments. Scott – All of the competitions that I have watched or been a part of outside of the CFG gym. I love the social aspect of the open workouts at the gym and the camaraderie within our teams and with the other teams. Another favorite is when I got on the Leaderboard for Deadlift at 405lbs! Helen – All of the open workouts at the gym. My first time doing a strict pullup and my first time doing a chest to bar during an open workout!

How would you encourage someone who was considering joining or getting started at 3Q Fitness CrossFit Garland? Scott – come to the Team workouts on Saturday and try it for free. Join and attend the same class for a month so that they get to know the people in the class and so that they have the support. We tell people that your body will be in shock for the first three weeks and body will ache and hurt, but once you get past that it becomes fun! Helen – I tell people they should try it – does not matter where they are in the health/fitness goals/abilities because 3QFitness will meet you where you are and help you meet new goals and increase your abilities. We would also say to do NOT cheat yourself by pretending to finish reps or rounds. Record your progress accurately and then beat it the next time so that you constantly grow and move toward your goals.

Athlete Spotlight | Teresa Medina

Congrats Teresa on being our next Athlete Spotlight

[justified_image_grid ids=7494,7495,7496,7497,7498,7499,7500,7501,7502,7503,7504,7505,7506,7507]
First and Last Name: Teresa Medina
Hometown: Monterrey, Mexico
Age: 27
Occupation: Ally Financial – Loss Mitigation Specialist
Marital Status: Married

1.When did you first start CrossFitting?
August 2014

2.When did you first start training at 3Q Fitness CrossFit Garland?
November 2014

3.Favorite Benchmark WOD:
Cindy, Annie

4.Least Favorite Benchmark WOD:
Jackie and Fran!!!

5.Tell us about your sports & fitness background.
Right before graduating high school I decided I had to start running. I became a runner, and then gave it up to soccer! I’ve done soccer, sand volleyball for fun, and now CrossFit!

6.What are your hobbies, interests and/or talents outside of CrossFit?
I absolutely find passion in helping others and motivating others to start doing something for their health/fitness.

7.How did you first get exposed to our gym community? Take us back to your first WOD… what was it, and how did it feel?
I found myself googling looking for CrossFit gyms and found 3 gyms near me, I went on Facebook and decided CFG was option 1. I met with Robert for an intro class, did Baseline and I knew it then I was signing the contract! Robert was very helpful and community friendly that I cancelled the other 2 appointments with the other 2 gyms. YEAH I loved CFG that much!!

8.What was the biggest hurdle you had to overcome? Getting through 1 pullup at the gym! It was one of my biggest challenges and fears!

9.What sort of changes have you seen in your body, health, and fitness since you’ve started training here (before starting/ after having trained here)?
I’ve lost and maintained my weight, I’ve dropped body fat, I’ve learned and stuck to better eating habits and my energy levels go through the roof!

10.What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?
I’ve become more interested in what my and my family’s health is like now and what it will be like tomorrow. Looking back to my early 20s I was embarrassed and self-conscious about picking up a dumbbell at the gym and now I find myself extremely happy encouraging others to go out their comfort zone and try CrossFit.

11.Please share with us any of your favorite 3Q Fitness CrossFit Garland moments.
I have so many I could never stop. One I will never forget is my first unassisted chin up and pull up, as well as the loud cheering and applauding through my first Friday Night Lights for The Open in the Crossfit Games.

12.How would you encourage someone who was considering joining or getting started at 3Q Fitness CrossFit Garland?
Telling my own story and talking about my progress through the time I’ve had at 3Q, and definitely inviting them out to a partner Saturday WOD.

The Pivotal Role of Nutrition

By Robert Selders, Jr.


Nutrition is an important component of wellness, and a critical element of fitness.  The right kind of nutritional mix, not only ensures that your body has the needed energy to function, but that it can perform at its peak.  That is why choosing the right combination of foods is so important, as they will have a tremendous impact on the state of your mental and physical health.

All too often, we make the wrong choices when it comes to food.   Americans are not only eating more – an average of 18.2 pounds of food per week, up 1.8 pounds from the 1970s – but it is more of the wrong types of foods.  Our fat intake has increased by an extra half pound a week.  We are ingesting a quarter pound more of meat, and one-third more sugars.  This may also explain how we have become a society of overweight, couch potatoes.

Obesity is rampant in the U.S. and not just with adults, but among children as well.  According to data collected from the National Health and Nutrition Examination Survey (NHANES), obesity has dramatically increased over the last twenty years.  Over 32 percent of adult men and 35 percent of women were considered obese.   For children aged 2 to 5 years, over 12.4% were obese, as were 17% of 6 to 11 year olds, and 17.5% of 12 to 19 year olds.

Obesity raises so many health consequences; I cannot even begin to list them all.   Obesity can increase your chances of developing coronary heart disease, Type 2 diabetes, endometrial, breast, and colon cancers, hypertension, stroke, liver and gallbladder disease, osteoarthritis, infertility, sleep apnea, and respiratory problems.  Fortunately, proper nutrition and exercise can effectively combat obesity and its resulting health consequences.

Do not underestimate the important role of nutrition in any fitness plan. Proper nutrition and exercise deserve equal attention.   To succeed in meeting your fitness goals, you will need to find the right balance of both.  In CrossFit’s theoretical hierarchy of development, nutrition is the foundation upon which all else is built (i.e. metabolic conditioning, gymnastics, weightlifting and throwing, and sport).  Without proper nutrition, your training efforts will falter and your chances of succeeding diminish.  Therefore, I cannot stress enough just how important it is to fuel your body with the right mix of carbohydrates, proteins, fats, minerals, vitamins and water.

Much has been written on what the right mix of carbs, fats, and proteins should be.  Current health guidelines suggest a diet comprised of 50 percent carbs, 35 percent protein and 15 percent fat.  However, I believe a better nutrient balance would be 40 percent carbs, 30 percent protein and 30 percent fat.  This approach is explained by Dr. Barry Sears in The Zone Diet and is supported by CrossFit.  The Zone Diet’s 40:30:30 ratio provides one the greatest precision, efficacy, and health benefits of any defined nutrition plan currently out there.

The program does a good job of addressing the three pillars of sound nutrition:  glucose (blood sugar) control, proper macronutrient proportion, and caloric restriction.  All essential components not just for achieving top athletic performance, but for also preventing disease and fostering a health weight and long life.

Another nutrition program that ties in well with the CrossFit approach to nutrition and fitness is The Paleo Diet by Dr. Loren Cordain.  The Paleo Diet follows the diet of our early ancestors when they were hunter-gatherers, before the advent of technology.  It stresses eating foods that were available to early man such as meat, chicken, fish, eggs, fruit and berries, vegetables (especially fibrous and root vegetables), and nuts (except for peanuts and cashews). People on this program avoid grains, beans, potatoes, dairy products, sugar and salt.

The Paleo Diet focuses on a higher intake of protein, which helps reduce appetite and increase metabolism.  More protein consumption also assists in the prevention of lean muscle loss.  This nutritional approach also has been found to reduce the risk of diseases such as diabetes, heart disease and concern.  Both the Zone and Paleo Diets are good programs that complement CrossFit’s approach and warrant a closer look.

You only have one body in your lifetime.  Abuse it and you will undoubtedly suffer in terms of your health and well-being.  It may not happen overnight, and will likely take several years before you start to see the results of eating a poor diet filled with heavy fats and empty carbs, but it will eventually catch up with you.  Then what will you do?  Will you have the financial, emotional, and physical resources available to do something about it then?

Average life expectancy today is around 78 years.  If you can effectively incorporate the right nutrition and fitness program into your life today, you may well live a long and independent life.  Failure to do so will definitely impact your longevity, and likely leave you dependent on others for your basic care.

Do not make the mistake of putting off tomorrow what you need to start doing today.  Start building that foundation of fitness by putting together a proper nutrition plan today.  The long-term benefits will make your efforts well worthwhile.

Robert Selders, Jr. is a certified personal trainer, author, speaker, and the owner of 3Q Fitness CrossFit Garland located in the historic downtown square of Garland, TX.  Learn more about how you can receive a free comprehensive consultation and no obligations CrossFit training trial; and get guaranteed results with his exercise and nutrition programs at www.CrossFit

Athlete Spotlight | Jeff Crocker

Congrats Jeff on being our next Athlete Spotlight

[justified_image_grid ids=7201,7202,7203,7204,7205,7206,7207,7208,7209,7210,7211,7212,7213,7214,7215,7216]

Hometown: Garland, Texas

Age: 45

Occupation: Environmental Health Specialist

Marital Status: Married (to Stephanie)

Children (Ages):  Bailey (17), Brooks (13)

When did you first start CrossFitting?

2008 (occasionally doing some WOD’s at the Recreation Center and at home)

When did you first start training at CrossFit Garland?


Favorite Benchmark WOD:

Cindy, Annie, Nicole

Least Favorite Benchmark WOD:


Tell us about your sports & fitness background.

I played football from 4th through 12th grade.  After college I gained weight and then began working out regularly to try to keep from being too overweight, but was never real serious about it.

What are your hobbies, interests and/or talents outside of CrossFit?

I like to bike, skate, paddle, fish, hunt, and play volleyball and disc golf. I teach Sunday school at my church in Forney.

How did you first get exposed to CrossFit Garland? Take us back to your first WOD… what was it, and how did it feel?

I came to CFG with the first city of Garland class.  I remember doing a series of tests on balance and flexibility and I was so bad at them that I thought I was going to be asked not to come to class!  I remember doing the CFG baseline workout and being gassed at the end and thinking I was going to catch on fire I was so hot…

What sort of changes have you seen in your body, health, and fitness since starting CrossFit Garland? (before / after)

I have lost about 10 pounds, but more than that of fat, I’m super healthy, almost never sick.  I’m nearly always a little sore (in a good, making gains way).  And I look better naked than I ever did before.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?

I’ve gained a physical confidence that has led me to climb and jump on and over things that once landed me on the ground hard with a broken wrist.  (And I worked out through the healing process with the cast and all, thanks to Robert and his willingness to scale workouts for me.)

Please share with us any of your favorite CrossFit / CrossFit Garland moments.

Once after reaching extreme fatigue doing one legged squats, Robert saw me struggling on a 100m run and changed the WOD from 3 rounds to 2 rounds; and doing ring pullups with a cast on my wrist.

Any advice for people just getting started in the CrossFit Garland tribe?

Meet and know your coaches and the tribe members you work out with, they’re like a second family!  Stick with it. Be consistent, patient and give it time.  It will make a big difference.

Athlete Spotlight | Jody Luna

Congrats Jody on being our next Athlete Spotlight

[justified_image_grid ids=6956,6957,6958,6959,6960,6961,6962,6963,6964]

Hometown: Mabank, Texas

Age: 42

Occupation: EVP, Business Development, Excel Title Group

Marital Status: Married

Children (Ages): Max -14, Honor – 12, Ross – 10

When did you first start CrossFitting?

March 2012

When did you first start training at CrossFit Garland?

March 2012

Favorite Benchmark WOD:


Least Favorite Benchmark WOD:


Tell us about your sports & fitness background.

I am going to go way back! I was a student athlete, playing volleyball, basketball, track and cheer. My freshman year in high school, I was the starting setter for the Varsity volleyball team. As a petite basketball player, I focused on my strengths of quickness on defense, ball handling as the point guard and the open outside shot. (I made All-County 3 point shooter, which was a thing back then). I cheered all four years of high school, however it wasn’t the sport it is today. Track was my least favorite. My senior year of HS, my dad said if I chose not to run track I had to find a job…. I always wish I had chosen track, working was not all that. As an adult, I have grown to really enjoy running as a way to relieve stress. When my children were babies, I loaded them in the double jogger and hit the pavement. Being active is just a part of me.

What are your hobbies, interests and/or talents outside of CrossFit?

My husband and I enjoy traveling and enjoy watching our kids participate in their activities, from volleyball, baseball, choir, basketball, DECA club and the list goes on. My older son and I are in the Young Men’s Service League, a mother/son philanthropy organization where we participate in community service projects together. I am an active volunteer in the Garland ISD. The Parent Teacher Association is where I have been immersed for 10 years, partnering with other parents and teachers to make a difference in the lives of kids. Currently, I am a candidate for Place 3 of the Garland ISD School Board of Trustees, with the Election Day coming up on May 7th.   I have a vested interest in the schools and a long history of partnership with the district as a volunteer to advocate for kids. I am eager to be a voice for kids and educators in the district.  Make sure you mark your calendar to vote for Jody on May 7th!

How did you first get exposed to CrossFit Garland? Take us back to your first WOD… what was it, and how did it feel?

I was first exposed to CrossFit by a neighbor in casual conversation. I searched for the nearest location and just walked in. My first WOD was a baseline workout, it was not pretty. I underestimated the effort it took to row for several minutes.

What sort of changes have you seen in your body, health, and fitness since starting CrossFit Garland? (before / after)

I started doing Whole 30, right from the start. My body changed very quickly, it was exciting and I was eating bacon!! I had a headache the first 2 weeks from just cleansing all the junk out of my system, but after that I was on my way. The increase in strength was almost immediate. I believe my body was ready for the weight lifting and to be challenged. I have accomplished personal records I didn’t know I could, like double unders, pullups, and running a mile in 6:45.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?

Being able to workout at 5am consistently for 4 years would be a starter. Then kicking some strong habits that seem small but are important such as, black coffee (yep, straight up!), unsweet tea (and I’m from East Texas), I do not need bread or pasta unless it’s a cheat meal and no dairy products. Another big change is self-confidence – in my strength and my appearance. This is worth losing an hour of sleep 3 days a week.

Please share with us any of your favorite CrossFit / CrossFit Garland moments.

I have many favorite moments, many which involve team WODs or competitions. The best was doing a fireman carry with my team at Guns and Hoses. Carrying Chris Green on my shoulders was challenging for both of us, he had to keep his knees bent so his feet would not drag the ground. I have met great people who have inspired me so much. Our CrossFit family is amazing, encouraging and just fun! I was given the nickname Polly Pocket and I’m also considered the tribe mama.

Any advice for people just getting started in the CrossFit Garland tribe?

  1. One thing to remember is to check in of Facebook.       Every 5 check-ins helps children in need get a pair of shoes.
  2. Keep your bag out of the way (I’m lobbying for this to be on the burpee law list)
  3. The monumental lesson is this… happens, you fall off the wagon of consistency, but you have a group of familiar faces there when you walk through the door that help you get back on track. I am in the master’s division, I am too busy and old to injure myself. Therefore, I push myself but not over the top and it is ok, because no matter what….. FITNESS!!!