“Why is getting healthy so hard? You already know the answer – your feelings. If you feel deprived of bread, you won’t stick to your gluten-free diet. The second you consider how you feel about eating salad for the next 113 days, you’ll convince yourself not to do it. The moment you scan today’s CrossFit workout and consider how you feel about doing three sets of 45 burpees with a bunch of people in a parking lot – you won’t feel like walking out the door and going. Will sticking to a diet make you happy? Absolutely. Will seeing your friends at CrossFit and working out make you happy? You better believe it will.” – Mel Robbins, The 5 Second Rule


When I first read this quote in Mel Robbins’ book, The 5 Second Rule, all I could think was “wow, how absolutely true is that?” We seriously do not recognize how much our thoughts and feelings impact every single decision that we make every single day, no matter how big or small.

We rarely follow our instincts and what we feel is right. Why? Because we spend too much time making our decisions and then fear doubt, and uncertainty begins to creep in and we are left to settle and unwilling to face change.

This right here is the primary reason why so many of us struggle with getting healthy and changing our diets: we are afraid of the challenge. We are afraid of feeling uncomfortable, of getting out of breath, of entering into uncharted territory. We let our feelings dominate every aspect of our everyday life, we cannot let them dominate our health, at least not negatively.

Getting healthy can be scary because we FEEL scared of the new things we are about to face, not necessarily because getting healthy is actually scary. In fact, it’s actually the best possible thing you can do for yourself, your life, and your relationships with others!

In order to conquer these fears and move toward the health, wellness, and lifestyle that we want, we have to learn how to separate what we need and want to do from what we feel about doing it.

What do I mean by this? Let’s take a look at my daily struggle with waking up and getting myself out of bed. When my alarm goes off, my brain formulates two very different questions, one being “should I get out of bed?” and the other being “do I feel like getting out of bed?” We don’t realize at the time, but these two questions mean two totally different things.

The answer to “should I get out of bed?” is always yes. I set my alarm to give me enough time to start my day without rushing and get to my appointments on time or to work when I planned. The answer to “do I feel like getting out of bed?” is almost always a resounding no. I’m still tired, my bed in comfy, I just don’t want to start the day yet.

The key here? One question and answer is productive and makes me a better person, the other holds me back and brings me down. But regardless of knowing these things, I usually stay in bed and start my day off the wrong way because I am making my decision based off of how I am feeling, not off of what is best for me.

To begin living our lives the way we want and to begin seeing the positive changes we want to see, we must enter change, every day decisions, and our health with a different perspective. We must work to remove our feelings as often as possible and go by what is right for us both in the present moment and for the long term.

Should I start going to the gym?

Do I feel like starting at a gym?

The answers to these questions are life changing and can either propel you forward into your best life or send you falling backward. Try putting your feelings aside and look at the answers rationally. What is best for you.

We can help you on that journey



Coach Clint

4 Things You Need In Your Kitchen To Help You Lose Weight; #1 In The Most Important

4 Things You Need In Your Kitchen To Help You Lose Weight; #1 In The Most Important

I know the thought of giving up part of your Sunday to meal prep can be daunting. It doesn’t have to be that way though!

Nutrition coaching at Sweat Factory Crossfit is designed to make it easy using some tricks that have helped over 10,000 people see amazing results.

Here are 4 useful tools in the kitchen!

1. Crockpot/Instant Pot

Instant pots are like crockpots on steroids. The goal is that you set it and forget it! This allows you to throw some ingredients in there and continue prepping 1-2 other options to increase variety without having to do all the manual labor cooking.

2. Muffin Tin

Some of our favorite recipes use a muffin tin, like the egg muffins and meatloaf muffins. This allows your prepped foods to be perfectly portioned in about 3 ounces.

3. Food Scale

What we “think” is 4 ounces, if often not close when it comes to the guessing game. It’s important to dust off those measuring tools to ensure you aren’t getting too much or too little. Weight loss is about calories in vs calories out and we want to make sure if you are taking the time to prep, that you are eating the right quantity to see the results you are looking for!

4. 3-Compartment Containers

Once your food is prepped, take the few extra minutes to portion it out into contains so that your Sunday Meal Prep is truly, grab and go during the week. How often have you had great intentions buying food, maybe even cooking it and forgetting about it or letting it go to waste? We have ALL been there. Portioning your food into containers allows you to just grab and go when in a hurry or exhausted after a long day.

We hope you have these tools, but if not, just start with one! Keep it simple and just take one step at a time!

How else can I help?


Nutrition Tips: What Should Your Snacks Consist Of?

Nutrition Tips: What Should Your Snacks Consist Of?

What should your snacks consist of?

The most ideal snacks are balanced containing low sugar and high fiber carbohydrates, protein and healthy sources of fat. Combining all macronutrients together will help you stay full and satisfied until the next meal.

Tip: plan out your snacks for the week by pre-portioning them into little baggies

Schedule your FREE nutrition consultation here. Nutrition Consultation

What’s the best bar?

Many bars are loaded with sugar and carbohydrates or only high in protein. You want a bar that’s balanced with carbs, protein and fat. If a bar has sugar listed in the first 3 ingredients, put it back on the shelf.

Tip: Try The Perfect Bar Minis, RX bars or Low Sugar Kind Bars

How to plan for success?

When you know you are going to be on the road or traveling, try to bring something with you to hold you over and avoid the drive thru. Try bringing an apple with nuts or a balanced bar. Consider packing a little cooler if you know you will be in the car all day to bring your lunch and snacks with you.

Should you drink your calories?

It is much easier to drink your calories than eat them, which means the calories can add up quick! There could easily be 500-600 calories in one smoothie with all the fruit and other ingredients.  Smoothies can be quick and easy options when on-the-go, just beware of how much you are packing into that little cup!

Tip: when making a smoothie just use one serving of fruit, load up on veggies such as spinach or kale and add a little healthy fat from nut butter or avocado.

Schedule your FREE nutrition consultation here. Nutrition Consultation



While we all started and continue to do CrossFit for different specific reasons, all those reasons ladder up to the same generic purpose – to live a healthier life. On a superficial level, achieving a muscle up has absolutely nothing to do with that. In fact, many more people will live an incredibly healthy life without successfully completing a muscle up than those that do complete one. Certainly, there is a positive correlation between the degree of fitness and ability to do one, but by no means is one required to be fit.

So, why does it matter? Why is a muscle up as important to the 25-year-old young gun as it is to the 85-year-old grandmother?

Simple – it’s the motivation of the pursuit and satisfaction of the achievement.

For most, I’m not talking about the muscle up literally, but instead, I am referring to what it represents – a meaningful, tangible, physical goal. For the 85-year-old grandmother, that might be walking up 3 stairs without assistance. For others, it may be a 400lb back squat. And for some, it’s moving without pain.

In essence, we all need that Moby Dick to chase. (We will ignore the fact that everyone but Ishmael dies when Moby Dick is “caught”. If that was a spoiler for you, I do apologize but I did just save you from reading 135 chapters ). We all need that meaningful something to keep us coming back day in and day out. As with the pursuit of Moby Dick, it will be a journey filled with ups and downs. Calm and rough seas. It will be a journey that requires devout (borderline obsessive) commitment. And it may even be a journey that ends in failure. BUT, it is in that pursuit and even in that failure that we progress, grow, and succeed in some way.

For 99% of us, we’ve stayed committed to CrossFit longer than any other fitness routine in our lives. For many of us, we are fitter now than we were 1, 5, 10, and even 20 years ago. For most of us, going to the gym has become something we want to do instead of something we have to do.

All that is awesome, but we must acknowledge the facts.

Fact 1 – As humans, we naturally seek newness and growth. The first year or two of CrossFit is intoxicating. You’ve never done half the movements and while scary, it’s also exhilarating. You never knew how awful 5 minutes of working out could feel, but somehow it’s awesome. You were never a group class person but all of a sudden you couldn’t imagine doing anything else. Inevitably, all of that becomes the new normal. It’s no longer new, it’s your routine. It’s still better than any other routine, but like anything else in life we do for years, it becomes routine indeed.

Fact 2 – Measurable success breeds motivation and it becomes a hell of a lot less frequent as the year’s pass. In the first 2 years of CrossFit, you look at a barbell and you PR. Not just PR but PR by HUGE jumps. 30 lbs on a snatch in 1 month. 50 lbs on your deadlift the next. Then the gains slow. Suddenly it’s 5 lbs on your clean in 6 months. 10 lbs on your squat in a year. Let’s be clear, improving at a decreasing rate happens to everyone in any fitness program especially as their fitness and age increases. BUT, it still sucks and can be demotivating!

Fact 3 – We can easily combat these issues by chasing our own version of Moby Dick! Our own muscle up so-to-speak.

Out of the 7 athletes that got their first muscle-up, I worked with them outside of class. I’m sure the tips I gave helped, but the main driver for their success was their commitment to the goal and journey. During that process what do you think their attendance looked like? Stellar. Why? They had a goal.

Now that they hit their goal, how do you think they feel? Amazing. Are they motivated to find another one and continue to improve their fitness? Hell yeah.

But guess what, I also worked with 3 other athletes who have yet to get one. Have they reached the goal yet? Nope. Has the pursuit of that goal fueled their commitment to their health? Hell yeah. Is that a success in itself? Absolutely.

In other words, my friends, find a meaningful, physical goal and go get it. Maybe it’s a first pull-up or muscle up. Perhaps it’s a 200lb snatch. I don’t know what it is for you but all I know is you need one. It needs to matter. You need to chase it. You need to celebrate it when you reach it.

Now that the Open is over. I’m going to send out a 2 question survey tomorrow. Question 1 will ask you to write down your own version of your Moby Dick or Muscle Up. Question 2 will ask you to write down the biggest obstacle in your way.

Take some time today to think about those 2 questions. Take the 5 minutes tomorrow to fill it out. Those 5 minutes could fuel your next 5 months.


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