Undisputed Strength Co. Home of CrossFit Joliet

1. B Y V R A K A S
EXCLUSIVE!
TRUE LIFE:
I’M A BEGINNER
MOLLY TALKS
STOCKS
Sorry Chicken Noodle,
there’s a new broth in town
WAYS TO
CONSISTENCY IS KEY
ABS
www.UndisutedStrengthCo.com
www.CrossFitJoliet.com
C O M M I T TO Y O U
INTENTION
COMMUNICATION
PREPARATION
9
Playing
with a
CHICKEN
M A C K
T R U C K

2. 1
CROSSFIT
JOLIET
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3. UNDISPUTED STRENGTH CO.
CJ WAYS TO COMMITTO YOU
Withtherightattitueandafewtricks,youcankeepyourfitnessroutine ontrack
3 STEPS TO IMPROVED MOBILITY
Addafewminutes ofmobilitybeforeeachworkoutandyou'llbeamazedathowmuchbetteryougetmoving
TAKE STOCK IN YOURSTOCK
Learnthehealthbenefitsandhow-to'sforCoachMollysBone Broth
ABS BY VRAKAS
Usethese3movementstogetashreddedsixpack
PLAYING CHICKEN WITH A MACKTRUCK
Lifebecomesagiftworthliving..Youfail,youfight youimprove.
CROSSFIT CONNECTIONS
Whatdoesaspiritedentrepreneurandadrivenathletehaveincommon?
O&A WITH COACHJEFF
JeffanswersallofyourYouthSports Pe�ormancequestions
TRUE LIFE: l'M A BEGINNER
JoinKaylaasyoujumpintotheshoesofaCrossFitJolietbeginner
MEALPREP101
GoodbyeVending Machine, Hello HomemadeMeal Prep
HOW-TO STAY CONSISTENT
4stepsforyourpathtobecoming abetteryou
Brandon Kelly
Editor in Chief
Kayla Carter
Creative Director
Fatina Sayegh
Copy Editor/Proofreader

4. S
Sticking to a fitness routine is not always
easy. We can be our own worst enemy by creating so
many obstacles to justify why we didn’t work out
today. Sometimes all you need is a little self-
determination and a community with the same
interest.
Get the family involved. This way, you
have a support system at home, while
creating healthy habits for everyone.
Giving yourself something to work towards is a
great way to stay on track and challenge yourself to
be a better version of you. With the right attitude
and a few tricks, you can keep your fitness routine
on track.
1 Start by scheduling your workouts like
an appointment. This way, you don't
cancel on yourself.
2
9 WAYS TO
COMMIT TO
YOU
by Samia Richardson
3

5. Create healthy eating
patterns. 75% of
weight loss comes
from what you are
eating, and the other
25% comes from
exercise.
Set realistic goals.
This way, you can figure out
what works for you.
Surround yourself with people that have the
same mindset; these people should be
positive, inspiring and motivating.3
4
5
6

6. Just show up; once you're
there it's hard to say no!
Celebrate little wins;
they are an accomplishment.
Pace yourself; no one ever has
perfect form on the first day.
Every movement needs
practice.
6
8
9
Most importantly, smile, have
fun and love what you’re
doing.
7
5

7. COMMITMENT;
staying loyal to what you said
you were going to do, long after
the mood you said it in has left
you.

9. 8

10. 3 Easy
Steps to
Improved
Mobility
by Zach
Baldacci
I made it to the gym early…
now what do I do?
We all understand that a lot of us have a
busy schedule each and every day. For
some, every minute of the day may already
be accounted for. Busy or not, you still take
pride in your fitness, and you want to make
improvements. Most of you arrive early to
the gym before class for that reason, but
how do you take advantage of that extra
time? Even if it’s as little as five minutes, you
have an opportunity to make an
improvement before class starts. All of us
have dysfunction throughout our body, and
no one knows better than you where that
dysfunction lies. So, how should you use five
to ten minutes of time before class to
improve the quality of your workout?
I am going to take you through a very simple
checklist on how to prepare yourself for a
class. This checklist can be applied to any
area of dysfunction that you need to attack.
Now remember, this is not a one size fits all
model.
Addressing dysfunction and improving
mobility is different from person to
person. Everyone is so different when it
comes to proper movement and mobility,
so you may have different demands than
someone else. Try different things and
see what works best for you.
1. Positional and Movement
Mechanics - Use Good Posture
and Movement Throughout Your
Day
Let’s start with some examples of poor
positional and movement mechanics so you
know how this applies to you. These positions
are not correct, and we should work to
improve them: rounded back, shoulders
forward, duck feet in a squat, can’t drive
knees out in a squat, just to name a few.
9

11. The reason proper positional and movement mechanics is
important outside of the gym is because if you’re already not
moving properly throughout your day, that issue will rear its
ugly head in the gym. For example, if you stand/sit with a
rounded back all day, then you will deadlift with a rounded
back in the gym.
If you are looking at this first step and saying, “That is me, I
know I don’t have proper positional and movement
mechanics,” then you now have somewhere to start.
Throughout your entire day, make it a conscious thought of
yours to always be in a good position and move with proper
mechanics. When you bend over to pick up that object (or
child) off the ground, do it just as if you were performing a
proper deadlift. If you are sitting at your desk all day, you
should make sure you are sitting correctly. Anytime your form
breaks, you can stand up and reorganize yourself and then sit
back down again. Your body will start to adapt to the healthy
positions you are putting yourself in. Putting your body in
good positions will translate into good movement
mechanics, and vice versa.
This is not a one time deal. This is an all-day, every-day
adventure. If you really want to change how you move and
how you feel, then this idea needs to be applied to everything
you do, in and out of the gym, all-day every-day.
2. Joint Mechanics - Use Bands at the Gym to
Restore Joint Mobility
If your joints work and move properly, it will alleviate a lot of
your dysfunction. If your joints are restricted in their
movement, it can lead to pain, dysfunction and, ultimately,
injury.
You might be wondering, “How do I go about fixing this?”
Simple. Use the bands. You can use the bands that we have
at the gym to put your joints into the correct position. Then,
move the joint through a full range of motion while it is in the
correct position. When a joint is in the correct position, all of
the musculature surrounding that joint will turn on and allow
it to move properly.
Now you might be asking, “What does it look like to move a
joint through the full range of motion?” Any of the stretching
techniques that we do before a class by hooking bands up to
the rack will go after your joint mechanics. Depending on
which joint you are trying to restore proper movement to,
there are different ways you can attack it. Start to really listen
to your coaches and put these Joint Mechanic Exercises in
your tool bag for use on your own. If you need help
remembering any of these exercises, just ask your coach.
3. Sliding Surface Dysfunction - Use Tools for
Self-Massage to Loosen Soft Tissues
To maintain proper movement mechanics, your tissues
should slide over each other without any restriction.
Most of you are very familiar with this type of mobility, but
you might not be aggressive enough with your techniques.
This occurs when you are performing Self Myofascial
Release (SMR), or what is more commonly known as rolling
out. When you roll out before class, you are trying to restore
your sliding surfaces to your soft tissue. As we all know, this
can become very uncomfortable in some areas. However,
rolling out won’t be very effective if you avoid tough spots
for fear of discomfort. Think of this step as being your own
massage therapist. I’m talking deep tissue massage; none
of that superficial skin rubbing. You know yourself best and
where your problem areas exist. So, next time you roll out,
bite the bullet and get into those nasty areas; it will pay off.
This also needs to be an every-day occurrence until those
tissues are returned to normal. Start using different objects
when rolling out. You would be amazed at how changing the
type of object you are using (foam roller, lacrosse ball,
baseball, softball, barbell, etc) can allow you to find more
areas of soft tissue dysfunction.
RECAP:
1. All day/ every day you should be thinking about
making yourself move with good posture and good
movement mechanics.
2. When you get to the gym, grab a band, hook it up to
the rack and start attacking a joint of yours that is
dysfunctional.
3. Use any of the SMR objects to smash above and
below the joint you are having issues with to restore
proper sliding surfaces.
When you’re aware of the dysfunction in your body, you can
start taking proactive steps to repair it. Add a few minutes
of mobility before each workout, and you’ll be amazed at
how much better you get moving.

12. Not only do I enjoy eating stock or bone broth, but the health benefits of this simple food are many. It is a great source of
minerals such as calcium and magnesium. It is also full of gelatin and collagen which, among other things, help keep
joints healthy, supports the connective tissue that gives our skin strength and firmness (think wrinkles and stretch marks)
and strengthens our teeth, hair and bones. Stock is also rich in the amino acids, proline and glycine, which are essential
for healthy ligaments and tendons and muscle repair.
You can make your own “liquid gold” with very little time, effort and money. I have a pot of chicken stock going in my
kitchen every week.
You will need:
• Bones, skin, anonymous bits from one whole
chicken (roasted/grilled/*boiled)
• 2 chicken feet for extra gelatin (optional but oh so
beneficial)
• 3 stalks celery
• 3 carrots
• 1 whole onion cut into 1/4’s
*Boiled chicken option: I will often put a whole chicken in crockpot and cook it on high for 3 hours with just the water, remove the meat for use in other recipes,
then put bones and skin back into the broth and proceed with the recipe.
1. Place all ingredients in a crockpot, cover and
cook on low for 18-24 hours.
2. Strain into a large bowl, let come to room
temperature, then cover and stick in the
refrigerator until cold.
3. Skim off the layer of fat that has hardened on
the top; this is called schmaltz and can be
used to cook with. The “jello” underneath can
be kept refrigerated up to three days or
frozen in quart jars or ice cube trays for future
use.
Now that you’ve made it,
what will you do with it?
Try using your stock as a base for soups, as a substitute for water
when cooking rice or pasta, or my favorite, as a hot drink in the
morning before having your coffee. The benefits are two-fold when
you enjoy the flavor and nutritiousness of this simple recipe.
Call it what you will, stock or bone broth, just make sure to call it
yours by making your own.
• 2 tablespoons of apple cider vinegar (helps to extract all
the minerals from the bones)
• 4 quarts filtered water
+ Optional: 1 bunch of parsley, 1 tablespoon or more of sea
salt, 1 teaspoon peppercorns, additional herbs or spices to taste
+ You'll also need a strainer to remove the pieces when it is
done.
Directions:
T A K E STOCK
in your stockby Molly Milavec

13. 12

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17. 16
CROSSFIT
JOLIET
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23. 22

24. C
By Fatina Sayegh
CROSSFIT
connections
Manage the Process,
Unleash Success
CrossFit athletes come
from a variety of
backgrounds and
occupations. If you walk
into any CrossFit class and
talk to people, you’ll meet
teachers, hair stylists,
nurses, construction
workers, lawyers, students,
stay at home parents, and
the list goes on. One other
type of person you’re sure
to meet at a CrossFit gym
is a business owner of some
variety. For some reason,
business owners whose
daily existence is already
highly demanding are
attracted to the intense
nature of the CrossFit
culture.
Being inquisitive by nature,
I asked myself, “What is the
correlation between the
daily physical punishment
people endure at a
CrossFit gym and the
attraction of owning a
business?” I wondered if it
was the schedule
flexibility that attracted
these people. Perhaps
they can make their own
schedule and find more
time for the gym. I also
considered that business
owners deal with so many
different operating
concerns that it’s bound
to raise their blood
pressure. Could the extra
stress draw them to
workout harder to release
the pressure? Or could it
be that both choices
require some level of
insanity?
These are all good
answers and very real
possibilities, but one
reason stood out and
remains the most
satisfying answer. The
spirited drive of an
entrepreneur working for
the success of their
business is very similar to
the adventurous mentality
of an athlete seeking their
next physical challenge.
23

25. FatinaSayegh has been helping businesses with their marketing and growth
for over a decade. Specializing in content writing and strategic development,
her independent unbiased perspective focuses on one end goal, adding value
to your business. To connect with Fatina about this article and other business
concerns, send her an email to fatina@fatinasayegh.com. You can also visit
www.fatinasayegh.com to learn more.
Although these seem like
tasks best accomplished
through common sense, using
a process will lead to more
consistent results. Instead of
relying on your employees to
make impromptu decisions as
issues come up, give them a
process to follow and put the
decision back in your hands.
Truth be told, when things
aren’t going well, a process
can be replaced more easily
than an employee. Having
these expectations of precisely
how your business should run
will eventually result in the
most important aspect of your
success, giving your customers
a consistent, positive
experience.
Next time you find yourself at
the gym distracted with
concerns of what’s going on at
the office, think about how
adding a simple process to
your operations could help
make the situation better.
...a process can be
replaced more easily
than an employee.
Imagine that. A person who
faces more challenges on a
daily basis than the rest of us
is actually seeking to enhance
their quality of life by
accepting a different type of
challenge. Now that is a
fearless attitude.
If you are a busy entrepreneur
sweating your stress out at
the gym, I encourage you to
make more time for your
happy gym life by simplifying
the way you run your
business. My suggestion?
Develop standard processes
for your daily operations. A
business process can vary in
complexity, but often the
most basic approach can
yield positive results.
Simply put, a process is a
system or specific way of
doing things. You might look
at it as an organized
approach to common
business tasks, like how you
greet a customer or sign up a
new client.

26. A
D

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29. withCoachJeffGersch
The answer is YES! Not only is strength training safe for
your child, it is extremely beneficial to their confidence
and self-esteem as well as building leadership skills and
friendships along the way.
Whencanmychildstartstrength
training?
With consistent instruction on technique, children can
begin strength training exercises as early as 7-9 years
old 2-3 days a week! Don’t get this confused with
bodybuilding or lifting weights to increase muscle size;
we are talking about increasing your child’s body control,
balance, and self-awareness as well as strengthen their
bones, tendons and ligaments to help decrease the risk
of child obesity or even a potential sports related injury.
Whattypesofstrengthtraining
exerciseswouldbebeneficialformy
child?
First and foremost, the best exercises for children is to
get outside and play. This includes any sports, running
around, riding a bike, skipping rope, playing at the park,
and many more outdoor activities! All of these activities
are strength-training exercises your child already does
without knowing it. Now how can we take it to the next
level? It all starts with the basics... bodyweight exercises.
A few safe and effective movements we drill at
Undisputed Strength Co. are the bodyweight squat,
bodyweight plank, resistance (bands) training, jump
training, and speed/agility. Not only will this get your child
stronger, but it will also develop leadership skills and a
good work ethic that they can apply to all aspects of life.
Doesmychildneedtoplayasportto
beinYouthStrengthTraining?
Whether your child is a superstar athlete or does not
participate in any sports, strength training will be
beneficial for them and their growth. Promote your
child to a healthy lifestyle and expose them to safe
physical activities and watch them develop into a more
confident individual. Set your child up for success;
lead from the front.
QA& Y
PERF
OUTH SPOR
ORMANCE
strength-trainingregimen?
Isitsafetoincludemychildina
TS

30. TRUELIFE:
I ’ m a b e g i n n e r.
Foreign language? Wacky acronyms? Perplexing
phrases? Most beginners reply, “All of the above.”
15minuteAMRAP.10snatches.15T2B.7HSPU.GO!
by Kayla Carter
29

32. CrossFitathletesdefinitelymarchtothebeatoftheirowndrum,butthere's
somethingcontagiousandintriguingabouttheirlifestyle.Somethingthat
makesinsidershaveprideandoutsidershaveF.O.M.O(FearofMissingOut)
FForanyonenew-to-CrossFitJoliet,orevennew-to-fitness,achalkdusted
gymwithfloortoceilingropes,saggingdumbbells,musicloudenoughfora
blockpartyandunwrittenrules,everyonebutyouseemstobefollowing,
canbefrightening.Especiallywhenyou'reusedtorowsoftreadmills,cable
machinesandsirensalarmingwhensomeoneis"tooloud."
ThoseThoseofyoureadingmaybeabeginner,wanttobeabeginnerorhave
beenabeginner.Regardless,I'vegatheredyouheretodaybecauseallofus,
nomattertheenvironment,knowthatstartingoutasabeginneris,no
doubt,ahumblingexperience.
Forjustamoment,let'sjumpintotheshoesofaCrossFitjolietbeginnerand
feelwhatit'sliketobethe"newkidontheblock'.”
ThetrueThetruestoryof8strangers,pickedtobegintogether,
workouttogetherandhavetheirliveschanged,tofind
outwhathappenswhenpeoplestopbeinglazy...
andstartseeingresults!
THEREALWORLDCROSSFITJOLIET:BEGINNERS
YYouwalkintoahollow,machine-lessgym,spottingoverusedwhiteboards
andsizabletires,anticipatingyourvulnerabilityanddoingeverythingyou
cantodismissintimidatingthoughtsaroundCrossFitandthenatureofits
hardcorefans.Youareapproachedbyoneofthecoaches,either
obnoxiouslywithapeppy'Hello!'ortenaciouslywithaconfident'Let'sgo!',
youwalkontothefloor,feelarushinyouradrenalineandatthatvery
moment,youhadnoideathatyourlifewouldneverbethesame.
YYouquicklylearnthatatCrossFitJoliet,everyoneknowseachother.Notjust
names,buttheyknoweachother'sweekendplans,favoriterestaurantsand
childrens’birthdays.Theathlete'sfriendshipsgobeyondjustfavorite
workoutsandpersonalrecordtimes.t
Theyarenotjustgym-mates,theyarefamily.
"Whosedogsarethose?Thisisthenoisiestgym ever...what
onearthhaveIgottenmyselfinto?"-BeccaWalls
TheThere'salotofmysterybehindthis;thebondoftheCrossFitcommunity.
Thestrongbondsthatareformedhavetodowiththelike-minded
individualsgoingthroughafitnessjourneysharinghighsandlows,

33. "Ididn'tunderstandwhytherewasa
bucketfullofdifferentballsandpeople
weresittingandlayingonthem...”
-BeccaWalls
''Alwayshelpputawaytheequipmentafteraworkout.
Youmayjustwanttocurluponthegroundafteran
intenseWOD,butyouhavetoputawayyourtoys
afterwards."-DavidTilghmanJr.

35. frustrations and accomplishments and spending many
hours in the daily pursuit to succeed, together. Athletes
share barbells, family stories, high-fives and they even
share a language. This language is made up of jargons
and abbreviations which reference functional movements
in the workout.
You're there for a reason, there's a good chance you're
there for the same reason the person next to you is.
Pessimistic, yet anxious, you keep an open mind,
welcome failure and begin yourjourney.You are not going
to be perfect and you are okay with that.
No matter how much experience each beginner has, you
all begin your 21-Day Beginner Programjourney the same.
You are moving, sweating, cheering and learning the
basics of CrossFit. Your first few classes go by and you
realize you haven't been doing the most advanced
movements. This is okay with you. You are sore, yourjoints
are aching and you're revealing muscles you didn't even
know you had.
Everything is tiring because everything is still new.
Aside from the discovery of new muscles, you finally know
your way around the chalk-dusted gym, and are abiding to
the "unwritten" rules. Knowing there's no loud siren that is
going to alarm, you find yourself throwing weights to the
floor, screaming with determination and obnoxiously
cheering for your friends.
"I couldn1
t believe how friendly everyone
was! So many people introduced
themselves to me and offered me
encouragement for getting started.11
-DavidTilghman Jr.
Your first days at CFJ felt like your first days at a newjob.
You didn't know anyone, you didn't have your own
supplies, you didn't know what "WOO" meant and, shoot
you didn't even know where the bathroom was!
"I could barely get into a proper squat, let
alone lift more thanjust the barbell.
Everyone was nice, but they are all so
experienced.I tried to keep up, but failed
miserably for a long time.11 -Joelle Lusson
You're now becoming routine to the post-WOO sweat
claiming your "x" for warm up, admiring the CrossFit classes
camaraderieand, suddenly, your gym time has become the
highlight of your day.
"The coaches, at first, were very intimidating, especially
Brandon and Shanelle.You find out very quickly that
Shanelle has a heartofgold and Brandonhas yourbest
interest inmind."-Joelle Lusson
"I was veryinspired to see the dedication and
intensitythat people put into their workouts! But even
more impressive was the supporteveryone gave each
other to do theirbest. Icouldn't wait tojoin them!"- David
TilghmanJr.
Everything about this lifestyle that intimidated you before,
has become all of the reasons why you'd never turn back.
One thing we can all agree on, is the welcomed care and
support that is offered immediately after walking in. It is easy
to be panicked by the sound of weights slamming and
music blasting,. We know what it's like, we have all been there
before. But once you'vejoined CrossFit Joliet you will have
found some of the most supportive and genuine people you
have ever met.
Sign up, walk in and join us.
We've been waiting for you.
And remember...
Ifat firstyou don1 succeed,
try chalk.
34

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SUPPLEMENT
DISCOUNT
STORE#1
852SharpDr.UnitK
Shorewood,IL.60404
(815)505-0069
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www.nxtlevlnutrition.com

38. Ever have those nights when
you don’t know what’s for dinner
and can’t remember what you
had for lunch? Ever try to hit that
PR but can’t quite get it, week
after week? Ever felt dizzy half-
way through your warm up
because you didn’t eat
breakfast? If you said yes to any
of these questions, you might be
missing something: Meal Prep.
When you add meal prep to
your overall fitness regimen,
your results at the gym (and in
the mirror) might surprise you.
Whether you spend your days in
the office or shuffling the kids
around, planning your meals is
a practical way to set yourself
up for success.
Don’t have enough time for
meal prep, you say? Join the
club. Most people will tell you
that they don’t have time to
plan their meals. However, it’s
the ones who make the time
that will find the most success
with getting fit. Instead of
leaving your health and
nutrition in the hands of the
nearest vending machine,
break room freebie, or take out
menu, learn to plan your meals
and take the guesswork out of
your health.
LETS DIG INTO THESE MEAL PREP TIPS...
by Gianna Buscemi

39. How many meals am I preparing for?
Before actually starting your meal prep, there needs to be a game plan. If you are just starting
out, don’t overwhelm yourself. Cooking up a whole week’s worth of meals is a big task and even
the veterans of prep can struggle with that. To help make your prep manageable, stick to a few
meals or a few days at a time to help you get used to this process.
What do I plan on eating for those meals?
There is no use going to the grocery store throwing random things in your cart and hoping for the
best when you come out. In order for your meal prep to be successful, you need to know what
you are cooking and when. Write down each breakfast, lunch, dinner, and snack you will be
eating. From there, break that down into a list of ingredients and how much of each you will need
to last you over that 3-4 day period. Stick to ingredients you like to eat, no need experimenting
with multiple meals all at once.
What can I do to this food so that turning it into a
meal becomes less time consuming?
Wash, shop and store. As soon as you get home from the grocery store, do just that with all your
veggies. Keep them stocked in your fridge to make it easier to snack and prepare your meals.
For example, if you bring home a stalk of celery, separate the sticks, wash and cut them into
smaller strips and place them in a Tupperware for snacking. Grabbing a healthy snack just
became a whole lot easier. There are also a few in depth techniques you can use to prepare full
meals in advance, including baking your proteins, carbs and veggies all at once.
Meal prep can mean different things to
each person, so it’s important to find a
routine that works best for YOU.
Preparing your meals ahead of time
ultimately should save you time in the
kitchen and make it easier for you to eat
healthier during the week. Don’t be
afraid to use trial and error to get settled
into a routine that works. For example, if
you find yourself in a hurry to get out of
the door in the morning and your
breakfast consists of a bagel, then
starting with breakfast preparation may
FITNESS IS NOT ONE SIZE FITS ALL.
be the first step for you. Likewise, if you
struggle to get dinner together because
you work late, you should focus on
preparing dinners to start. Regardless of
the area you lack preparation in, the
main question you should ask yourself
is,
“What is going to make it easier for
me to eat healthier during my week?”
As with any weight loss or fitness
strategy, it's important to keep at it long
enough to experience the benefits, see
the results and form new habits.
Remember, it takes about three weeks to
form a habit. Weekly food prep is no
different. Don’t throw in the towel if it
doesn’t work out the first time or the first
few times. Adapt and overcome. Expect
to make adjustments along the way. Food
prep is about making your life easier.
Sure it takes a little effort and time
upfront, but it will be worth it. Meal prep
was an absolute game changer for me. I
am confident it will be for you, too.
P L A N
Struggling to make a meal plan and get started with meal prep?
Talk to Gianna about helping you create a custom menu designed for your body and fitness goals.
Email her at gianna.buscemi@yahoo.com or visit www.uscmissfit.com.
38
SHOP
PREP
TIME
How much time should I dedicate to meal prep each week?
The amount of time you dedicate to meal prep is completely up to you. You can choose to spend a whole day preparing or
spread it out nightly. Personally, I prefer to take a few hours out of my Sunday night so it’s done and out of the way. How much
prep I actually do will also depend on what it is I’m actually preparing (here is where Step 1 comes in handy.) If there are meals/
snacks that I like to eat fresh, such as a salad or raw veggies, I group them in the same containers in the fridge and chop them up
the morning of or just before I eat it. For more complex dishes, like stir-fry’s, I will often chop all the veggies in advance so that
they’re ready to go when it is time to cook. Set an eating schedule and stick to it. Determine which meal you will be eating on the
go and have a set plan for what you will eat at those times. It’s not enough to intend to eat right. If I waited for the right time to get
my meal prep done each week, it would never get done. Any food prep is better than no food prep at all!

40. FOCUS
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FOCUS
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44. When I started this schedule, it didn't leave much time for me to work out. The choices
were this: miss several days of workouts and go where I could fit it in or buckle down and
attend the early 5:30 a.m. class. For me, missing many days of workouts was not an
option so... 5:30a.m. class it was! For those that know me, mornings are not really my
thing. I was not happy about it, but I had to do it. At first it was very hard for me to get
up. When the alarm would go off, I was telling myself excuses as to what I could do
instead. “I'll just leave school right away and go to the gym early before I coach....but
that also means time away from my family.” “I'll just skip today...but then I will be tired
and irritable all day!” So, I would get myself up and go! It became routine. Working out
for me is a need, so I knew I needed to go and get my workout in.
by Shanelle Luckey
I lead a life that is very busy. I am a Kindergarten teacher by day
and your CrossFit Coach at night.
How to
STAY CONSISTENT
43

45. Step 1: Never forget why you walked in the
door! Whether it was to lose weight, to
become stronger or to become healthier,
those reasons didn't change. Just because
your son's soccer started and your
husband worked late doesn't change the
goal you had in mind when you first walked
through the door. Never forget what you
wanted for you!
Step 2: Set a goal of attending and STICK
WITH IT! Make it realistic for your schedule.
Maybe right now you can only attend two
days a week. Well, that two days a week is
better than you were doing before you
came. Then, when your schedule opens up,
revisit your goal and see if it can expand.
Do what works for YOU and do your best
with the time you have!
Step 3: Communicate to others! Step 2
cannot work if you don't communicate
with the people in your life. If they know
you have a plan ahead of time, it will help
them to schedule accordingly as well.
Then, if things come up, the people in your
life will be prepared to help you adjust so
that you can continue to reach your goal.
Step 4: Ask for help! Whatever you may
need at the gym or in your home life,
sometimes help is the only way. Us
coaches just want you to feel successful
and are always here to help you with
whatever it may be. A pep talk, a weight
lesson, a mobility session... we are happy
to help. Think about help you may need in
areas outside the gym and ask for help so
that you can stay on schedule and stay
consistent.
There’s no doubt in my mind that CrossFit Joliet has completely changed my
life. It gave me health, strength, confidence and a whole lot of new friends. I
know the help it gave me, and I want everyone to have the experience. I hope
these steps will help you to stay consistent and to keep pushing forward to
being a better you!
“Apeptalk,aweight
lesson,amobilitysession
…wearehappytohelp”
In coaching, I often hear a lot of excuses about why classes are
missed or why someone didn't come that day, so I want to help
you in maintaining consistency in the gym!

47. Janine Iuliano
CALL JANINE OR APPLY
ONLINE TODAY! 815.609.4409
Senior Loan Officer
NMLS ID#217680 | jiuliano@bayeq.com
bayequityhomeloans.com/janine-iuliano2011 South Route 59, Plainfield, IL 60586
*Appraisal Credit Entitles the borrower(s) to be reimbursed for the appraisal cost up to $300 when Borrower(s) finance their mortgage with
PinPoint Mortgage – a division of Bay Equity Home Loans. Offer Expires 12/1/2016: This ad must be mentioned atthe time of loan application.
Borrower(s) will be reimbursed for the appraisal cost at the time of closing, not including taxes, fees and other costs associated with the appraisal.
Appraisal credit only valid with closed loan transaction.
Equal Housing Lender. This is not a commitment to lend or extend credit. Restrictions may apply. Rates may not be available at time of application. Information and/or
data are subject to change without notice. All loans are subject to credit approval. Not all loans or products are available in all states. Bay Equity LLC, 28 Liberty Ship
Way Suite 2800, Sausalito, CA 94965; NMLS ID#76988. Illinois Residential Mortgage License # MB.6761094, Bay Equity Home Loans, 28 Liberty Ship Way, Suite 2800,
Sausalito, CA 94111-4516, Illinois Residential Mortgage License #MB.6761094 and #6850059; NMLS consumer access: www.nmlsconsumeraccess.org BECH-160914-2.0
Several years ago my wife and I lost some value on our home and were stuck with a high interest rate; so we picked
Pinpoint Mortgage and Janine luliano to help us with our mortgage. She really helped us to refinance our home in
Channahon, Illinois. Janine helped save us thousands over the duration of our mortgage. Not only is she determined
at the gym, but also in the office where she fought to get us the best rate. I want to highlight how well organized and
detailed she was in helping us coordinate the financing. Thank you Janine for all your hard work and expertise.
All your efforts on this job were much appreciated. - Sean & Coleen Krause
Janine was amazing throughout the entire process. She was extremely responsive with all of our questions
(being first-time home buyers) and knowledgeable on all the grants and credits we qualified for. She did everything in
her power to make sure we closed on time. She also kept us up-to-date every step of the way. She is so friendly and
easy to work with, I would recommend her for anyone! She has a true passion for what she does and it shows in
her work. - Joelle Lusson
Client Testimonials