CFIV Transformation Spotlight: Dee Goudie

Why did you sign up? I signed up to get a handle on my personal nutrition.  It’s confusing to do it on my own as far as know what choices of foods to eat.  I also wanted someone to be accountable to.  When someone is checking your food log, you don’t want to disappoint them by not entering stuff.  It’s an accountability thing.  Everyone does their best when someone is watching.  I also feel like paying for a service makes you do things to your best ability also.  For 3 months I had to be on it and log properly, weigh things properly, and listen to my coach.  

What has been your progress so far?  I feel better, I’m sleeping better, my knee pain is gone.  With Cort’s coaching, I was able to RX some challenging workouts.  With proper carb/protein intake prior to the workout, I was able to handle both strength and cardio.

I can now do a 65Lb thruster, I usually do 45-50 Lbs.  I can’t do it for FRAN yet but I’m working my way there. 

I have no more pain in my knees.  I believe due to supplements like Omega 3, collagen peptides, and much more water intake.  My squats are now below parallel!!

What has been the biggest consistent change in your nutrition so far? The biggest change is sleep and water intake.  I worked in Law Enforcement for 30 years and never had regular sleep patterns.  Per coaches request no caffeine after 10am.  That worked!!  For the first time ever, I slept through an alarm clock causing my husband to come in a shake me to see if i was alive.  It was awesome!  

I’m a better meal planner now.  No spur of the moment dedications.  Less sugar, more protein and veggies.

What would you say to someone who is considering signing up for CFIV Nutrition Coaching? I would suggest nutrition coaching for everyone actually.  No matter what your goals are.  It isn’t always about weight loss, it’s about nutrition.  Sometimes your body needs a tune up just to get on the path of good nutrition.  Sometimes we need an outsider looking in because we don’t see what we are actually eating.   This has been a great 3 months, I’ve learned a lot about nutrition and how it really makes a difference in a workout and for overall health.  Thanks Cort!!!

CFIV Transformation Spotlight: Lauren Hoff

Why did you sign up? I signed up for nutrition coaching because I needed help and support with my eating. It got completely out of control over the Holidays and I needed help getting back on track. 

What has been your progress so far? I feel so much better and I have far more energy now! I’m also lifting more weight and I have more energy during my workouts. Sleep has dramatically improved. Best of all I feel in control of my meals and I love knowing what I’m going to eat. I plan my meals in my fitness pal the night before and I don’t have to worry about it in the morning before work. I love that! I also love having access to your nutrition coaching at all times and I have a lot of support. I couldn’t imagine trying to do this alone. 

What has been the biggest consistent change in your nutrition so far? The biggest consistent change in my nutrition this far has been completely eliminating alcohol from my diet voluntarily and increasing the column of food I eat. I now look for foods that are filling u are low in calories like broccoli and carrots to snack on. Planning and preparation are key. 

What would you say to someone who is considering signing up for CFIV Nutrition Coaching? I am constantly telling people to join CFIV and/or go for nutrition coaching! It is so much better with a support system and friendly community and coaches. 

CFIV Transformation Spotlight: Gabriel Zarate

Why did you sign up? I signed up because of health reasons and I felt tired of being the way I was when I was over 270 pounds. I felt the need to change my body and habits and become someone new. 

What has been your progress so far? I am currently the fittest I have ever been in my life. Sitting at 209 pounds, Crossfit’s trainers and overall community has helped me lose tremendous amount of weight and gain a ton of muscle. I never thought in my life I’d be ever to do kipping pull ups, full rope climbs, or hand stands. But here I am!

What has been the biggest consistent change in your nutrition so far? Nutritional coaching has made me think a lot more about my eating habits and how consistent I need to be when it comes to preparing meals throughout the week. I learned a lot about macros from my supportive coach and feel a lot better with my overall performance at the gym and mood because of the coaching. Last month I managed to gain around 5 pounds of body muscle and still lose more body fat. 

What would you say to someone who is considering signing up for CFIV Nutrition Coaching? For anyone considering to join nutrition coaching, I highly recommend it. Personally, it’s become a very good lifestyle for me and anyone can make the difference or change to become fitter and happier from nutritional coaching. 

CFIV Transformation Spotlight: Gus Moreno

How long have you been CrossFitting?:  A little over 2 years 

Why did you join CFIV?  I was living an unhealthy lifestyle and with my line of work I couldn’t even walk the length of a field without having to use my inhaler. 

How has CFIV made a positive impact on your life?  It’s helped me get my asthma under control and also whenever I have a stressful day of work it’s great just to get into the gym and sweat it all out. It has helped me lower my stress. 

What is your favorite CrossFit movement? Squat Snatch

What is your favorite treat or “cheat meal”?  Soda and Rocky Road ice cream is my weakness

What would you say to someone who thinks they won’t be able to do CrossFit or are scared to come in and try it? It can be modified for any level. When me and my wife started we were zeros now we are heroes. 

What do you love most about CFIV? The community and coaches because when you think you can’t push it anymore they are there to help get through that pain wall. 

What has been one of your biggest accomplishments at CFIV? I surprised myself with being able to do a muscle-up. I never imagined I would of been able to do one. Also a legless rope climb. 

Additional Comments: Thanks to all the coaches at CFIV.

CFIV Transformation Spotlight: Kesarah Gonzalez

How long have you been CrossFitting?:  7 months

Why did you join CFIV?  I needed a change in my routine of exercise! I saw myself becoming tired with normal daily routines. I wanted to be as active as I was before I had kids! Having kids really makes it hard to keep routines especially for yourself! 

How has CFIV made a positive impact on your life?  CrossFit has made being healthy and active fun, not a chore! When I started I didn’t think I could stick with a routine of going to the gym and making healthy choices with food! Being a mom, I thought no way it’s too hard! Slowly, but not drastically, my new routine became easier! It’s showed me that patience and mindset goals are important! It’s made me become a positive person in any situation! Making routines fun really helps! 

What is your favorite CrossFit movement?  I like Back Squats!

What is your favorite treat or “cheat meal”?  Special Quesadillas!!!

What would you say to someone who thinks they won’t be able to do CrossFit or are scared to come in and try it?  I thought the same thing, and I was wrong! It really is for everyone! The coaches really help you figure out what modifications you might need to build up your strength in areas! Don’t let it intimidate you!! Try it! 

Would you rather do 5 minutes of Burpees or 5 minutes of Thrusters?  Thrusters 

CFIV Transformation Spotlight: Robert Wilson

Why did you join CFIV?  My wife Carolyn wanted to join CrossFit, but she did not want to join alone. She kept asking me and trying to convince me. My reasons were, I thought the movements were going to be too difficult and I was going to hurt myself. I finally gave in to her and decided to give it a try. From the first day of fundamentals I fell in love with CrossFit. The coaching staff is great, the movements are for all types of body styles, shapes and sizes. I became a 5:00 A.M. person and never looked back since then. 

How has CFIV made a positive impact on your life?  CFIV has made a huge impact on me because: -It makes me excited to want to workout. -It’s more interesting and more fun than a regular gym. -CFIV has made my body healthier. -I have learned things about my body and movement that I never knew. -CFIV has definitely raised my self-esteem. -I find myself wanting to work harder in workouts. -CFIV has made me get as tough mentally as it has physically. 

What are some of your biggest accomplishments at CFIV?  Some of my biggest accomplishments have been the kipping pull-ups, the rope climbs, and most recently a huge accomplishment for me is, I just eon the overall Next Level Challenge. The Challenge has helped me understand the importance of nutrition and how it improves the daily lifestyle that I live. 

What is your favorite treat or “cheat meal”?  My favorite cheat meals and drinks are pizza and beer on weekends, but it doesn’t end there. I also love going to Buffalo Wild Wings and having the different varieties of chicken wings and then there are those days that I go buy carne aside and have a cookout and make some beans and rice and all the side trimmings like guacamole, salsa, tortillas and of course beer. 

What would you say to someone who thinks they won’t be able to do CrossFit or are scared to come in and try it?  I would say, don’t listen to what people have to say about CrossFit, you need to go out there on a Saturday and try it out for yourself. CrossFit is meant for everyone. It does not matter what experience you have with fitness, the coaching staff will assist you and make sure you start off in the right place. Doing CrossFit is like having your own personal trainer. 

What do you love most about CFIV?  What I love about CFIV is that you come to the gym with a workout set up for you and that each movement is explained in detail and demonstrated to you. CFIV coaching staff is wonderful and they are all very helpful and go out of their way to make sure that everyone is doing good and ready to assist or answer any questions. I also love the functions that CFIV has for us (Holiday Events, Family Functions, and of course the great event at Bucklin Park). 

Additional comments? I would like to thank all of the coaching staff at CFIV for all their hard work and dedication that they put into all the members. I know there are other CrossFit gyms out there and they provide great services but I honestly would not trade CFIV for any other gym. Thank you CFIV! 

CFIV Transformation Spotlight: Amy Corrales

How long have you been CrossFitting?:  I started CrossFit in 2015. I was inconsistently CrossFitting for a brief period until I decided to stop and take a break. I returned back to CFIV determined to give it my best in May of this year. I have consistently been CrossFitting for 6 months. 

How has CFIV made a positive impact on your life?  CFIV has made an impact in my life for the better. It helped me be mentally and physically stronger, happier, healthier, and way more confident! 

What is your favorite CrossFit movement?  DEADLIFT! Second to that is Rope Climbing! I love heights! 

What is your favorite treat or “cheat meal”?  I have a love for DONUTS, tacos, Doritos with sour cream, coffee and iced teas. 

What would you say to someone who thinks they won’t be able to do CrossFit or are scared to come in and try it?  Yes you can! It’s modified 🙂

What do you love most about CFIV?  The support, respect and love amongst the athletes. Many of them motivate me to try my best! 

What has been one or some of your biggest accomplishments and CFIV?  The biggest accomplishment at CrossFit was my commitment to consistency. I made a commitment to care about me and to show it with my actions. I became more serious about listening to the coaches and their training advice. I became less scared to ry movements. I focused less on how heavy I could go and more on the quality of my movements. When I did that, my performance improved almost every week. Next was nutrition. My sister, brother-in-law and best friend encouraged me to improve my nutrition. I joined the Next Level Challenge and won Female with the most body fat % decrease! 

CFIV Transformation Spotlight: Eduardo Espinoza

Why did you join CrossFit?:  I was trying to keep up with my kids that run and play for hours at the park and I couldn’t. Then one day I tired to tie my shoes and I couldn’t do it without pausing and holding my breath. I knew I wasn’t the gym type and wouldn’t know what to do if I decided to go to one. I had always avoided gyms but loved exercising in sports. I looked up athlete training workouts and I came across a CrossFit article. I dropped my Xbox controller, got off the couch, and told myself I’m doing CrossFit!…true story 😐 Best Decision Ever!!!

How has CFIV made a positive impact on your life?  CrossFit has given me soooo much. It taught me to invest in myself and have a healthy lifestyle impacting mind, body, and soul. I learned how my body works, what does it good and what does not. It has taught me I can do more than what I think I can. It has been my sanctuary, my therapy, and my playground. I have made many friends and even met my best friend here and now they’re part of my Family. 

What is your favorite CrossFit movement?  Deadlift is my comfort zone, burpees because I like the explosive movements, but bar muscle ups would be at the top because of what it took to get them. Everything I had to do to build…speed, strength, coordination, and the length of time it took. Enjoy the process!!!!

What is your favorite treat or “cheat meal”?  Being hispanic tacos are LIFE!!!! I Loe me some Vitamin “T”…. Tacos, Tamales, Tortas, Tostadas, Tortillas. 

What would you say to someone who thinks they won’t be able to do CrossFit or are scared to come in and try it?  Don’t knock it until you try it. All you need is one WOD to shock yourself to see how out of shape you are. Great reality check real quick….then you are hooked because all you can think about is how to get better. 

What do you love most about CFIV?  The Community. Best support group ever. 

What has been one or some of your biggest accomplishments and CFIV?  My overall health has been reward. I am proud of my journey and lifestyle changes. I am not done yet. Still looking for what the future will bring. 

Additional comments?  I am blessed to be surrounded by all of you at CFIV. Coaches and CrossFit fam, I love my box #iamcfivstrong 

CFIV Transformation Spotlight: Gabriel Zarate

How long have you been CrossFitting?:  9 months

Why did you join CFIV?  I was tired of being self conscious about my heavy body and wanted to actually do something about it, so I joined CrossFit and it has been one of the best decisions I have ever made in my life.

How has CFIV made a positive impact on your life?  CrossFit has made me become more aware of my overall health, physically and mentally. CFIV has made a huge impact on my lifestyle. I am more aware about the things I eat and how much I should eat wen it comes to my diet. I now have a more positive outlook on life because of the amazing community and support from the amazing instructors that CFIV provides to me. With all of that, I am now the fittest I have ever been in my life and I will continue to keep going and change my body for the better.

What is your favorite CrossFit movement?  Heavy Front Squats/Back Squats

What is your favorite treat or “cheat meal”?  Definitely pizza or any other kind of greasy Italian food.

What would you say to someone who thinks they won’t be able to do CrossFit or are scared to come in and try it?  I was scared, too, but here I am and I love it! Everyone’s supportive and doesn’t judge and there are modifications for difficult workouts that you might not feel so confident about.

What do you love most about CFIV?  The community and instructors.

What has been one or some of your biggest accomplishments and CFIV?  One huge accomplishment I have made at CFIV is keeping a strong mindset for a difficult workout. The fact that I am able to keep telling myself to keep going and to do my best while I am almost dying in the middle of the hardest workout ever is incredibly challenging, and I can never be more grateful for CFIV to teach me that.

Additional comments?  CFIV has honestly changed my life for the better and I plan on continuing for as long as possible and change my whole body in the process.

CFIV Transformation Spotlight: Richard Ramos

Pre-­Crossfit

CrossFitting: 2 Years

Pre­‐Nutrition Challenge

CrossFitting: 2+ Years

Post‐Nutrition Challenge

How long have you been CrossFitting?:  2 years

Why did you join CFIV?  To get in shape to participate in obstacle course races.

How has CFIV made a positive impact on your life?  It’s made me push myself harder and farther than I’ve ever had to before.

What is your favorite CrossFit movement?  Squat Cleans

What is your favorite treat or “cheat meal”?  Pizza

Would you rather do 5 minutes of Burpees or Thrusters?  Burpees

What would you say to someone who thinks they won’t be able to do CrossFit or are scared to come in and try it?  Every workout can be modified and to take that first step.