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Real Change CrossFit

Real Change CrossFit

info­@realchangecrossfit­.com

(615) 306-9162

5714 Edmondson Pike #2A, Nashville, TN, 37211

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Helping You Reach Your Fitness Goals

We focus our attention on being extraordinarily effective at coaching our clients to move efficiently to realize their athletic potential and achieve their fitness goals.

Health and Fitness

Real Change CrossFit

615-306-9162

5714 Edmondson Pike, #2A, Nashville, Tn 37211

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Real Change CrossFit honors an athlete of the month based on how far they have come within the program. The recent winner is Colette Savage-Jones. After receiving the recognition Colette states,

Real Change CrossFit honors an athlete of the month based on how far they have come within the program. The recent winner is Colette Savage-Jones. After receiving the recognition Colette states,

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Being a part of CrossFit allows you to meet new people and form a bond over working out! Who wouldn't want some new friends to escape the real world by working out and staying healthy?

Being a part of CrossFit allows you to meet new people and form a bond over working out! Who wouldn't want some new friends to escape the real world by working out and staying healthy?

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Joining Real Change CrossFit in Nashville will be a great way to jumpstart yourself into getting in shape! Why not start now that summer is finally here!

Joining Real Change CrossFit in Nashville will be a great way to jumpstart yourself into getting in shape! Why not start now that summer is finally here!

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Why You Should Try a Bootcamp-Style Class

These days, there are literally hundreds of different ways to stay active and get fit. At Real Change CrossFit , they not only specialize is CrossFit classes but also offer their members a few other ways to stay fit. Variety and preventing boredom is the key to maintaining and sustaining a healthy lifestyle and workout routine. They offer open gym hours, yoga, and other programs for their members to incorporate some variety into their regular CrossFit workouts. One of the most exciting “extracurricular” classes they offer is their bootcamp-style Turbo-Charge 60 class.

Turbo-Charge 60 is modeled after traditional bootcamp classes in that it features military-grade fitness moves and involves high intensity training, cardio, and weights. It also incorporates various CrossFit moves for a workout that gives participants the best of both bootcamp and CrossFit for a comprehensive full-body workout in just 60 minutes. When it comes to reps, Turbo-Charge 60 offers higher reps at lower weights, so it is extraordinarily accessible to beginners, those unable to lift heavy weights, and those who have concerns about getting “bulky”—though it is important to note that neither CrossFit nor any other workout routine will make one “bulky” unless they are genetically predisposed to be so.

A bootcamp-style class like Turbo-Charge 60 is a great choice for those who desire to:

- lose weight through increased cardio

- build muscle through increased reps

- vary their workout routine to keep motivated

Currently, their Turbo-Charge 60 bootcamp class is being offered Monday through Friday at 5:00 AM, but additional class times may be offered as interest increases. In fact, many of their members participate in both traditional CrossFit classes as well as Turbo-Charge 60. They find that both of them contribute to their health and fitness goals.

For more information, or to learn more about the Turbo-Charge 60 classes or any of the programs offered at Real Change CrossFit, contact them at (615) 306-9162 or visit their website at realchangecrossfit.com .


Diets and Challenges vs. Lifestyle Changes

At the beginning of each New Year, many people make resolutions to eat healthier, work out more, cut back on bad habits, and add new good ones in. Within a few months, these resolutions usually fade into the background as “real life” sets back in and people get busy, stressed, and lose motivation. However, some manage to keep their nutritional and fitness resolutions and turn them into habits that last a long time—or even a lifetime. So what makes the difference?

What we have noticed is that many times when a “diet” or “challenge” is over, people will go right back to their unhealthy eating or less-than-dedicated fitness habits because the time frame was not truly long enough to enact a lasting change. Much of the hard work done during those diets or challenges is, in effect, undone when they gain back all the weight they lost and then some.

We want our members to think of health, nutrition, and fitness not as a temporary sacrifice to get skinny for summer vacation, but a lifestyle change that affects how they live their lives each and every day for the long-term. That does not mean that there is no place for short-term diets or challenges at all—they can be useful for getting out of a rut or reinvigorating yourself with new motivation. It does mean that true health and fitness is achieved not just by temporarily changing your behavior but by permanently changing bad habits and maintaining good ones for a lifetime.

To that end, we are hosting a 16-week Ultimate Challenge for our members beginning February 15, 2016. Participants will be able to choose one of two categories for the Ultimate Challenge: weight loss or shred (muscle definition). Based on their goals, they will also be able to choose from a variety of different nutrition plans and receive guidance on following that plan—whether it is Paleo, Zone, Whole 30, counting calories, or another approved plan.

At the end of the 16 weeks, cash prizes from the registration fee will be awarded to the first and second place weight loss winner, as well as first place male and first place female in muscle definition. The Ultimate Challenge will conclude the week after Memorial Day, just in time for summer festivities, with a 5k run.

We are excited about the Ultimate Challenge because it is not just a temporary change in mentality. The 16-weeks is a full-fledged lifestyle shift that will impact how our members move forward towards their health and fitness goals for the rest of their lives. Registration is now open!

Real Change CrossFit is also pleased to announce that we have added a towel service to our amenities for the convenience of our members, as well as two unisex showers that will be available for use in February 2016.

We have also added a new Turbo Charge 60 revamped bootcamp class that incorporates all the best of bootcamp, CrossFit, and cardio for a 60-minute sweat session that will burn calories and leave you feeling invigorated for the rest of the day. Turbo Charge 60 currently meets Monday through Friday at 5:00 AM.

For more information about Real Change CrossFit or the benefits of membership, call (615) 306-9162 or visit our website at realchangecrossfit.com .


How to Keep Up with Your Fitness Goals Throughout the Holiday Season

With a major food-related holidays like Christmas coming up, it is especially important to have a plan to keep up with your fitness and nutrition goals. It is far too easy to fall completely off the wagon surrounded by donuts, cakes, or dips. Some of our favorite holiday foods are classic, once-a-year treats. It is important to enjoy them! With a little careful planning and strategy, you can indulge in these treats without totally ruining all of the hard work youhave been doing the rest of the year.

The most important thing is that if you do choose to indulge in your favorite holiday treats for a day, make it just that—a day. Enjoy these foods to the fullest, savor every bite, then get right back on track the next day without beating yourself up. Some people allow a holiday to turn into a week and then into a whole season of over-eating and under-exercising. That is where the real problem comes in.

Additionally, it may be harder to make it to the gym during a season that is extremely busy as well as cold and dreary. If you want to stay on track with your fitness goals, it is absolutely essential to go to the gym during this time even more than you normally do to make up for the extra treats you are consuming. Even if you cannot make it into the actual gym, make sure you are getting some sort of exercise almost daily. Take a walk, go sledding with your kids, or even work out at home in your living room—just make sure to stay active and do not let the business or chilliness of the season be an excuse not to continue the hard work you have been doing all year round.

Lastly, focus on the healthier foods! Sure, Christmas is full of sugar-laden treats, but there are usually quite a few healthy options as well. Green beans, turkey, fruit or vegetable platters, roast, and mashed sweet potatoes are all great choices for your taste buds and your waistline. Fill most of your plate with foods like these to stay right on track this holiday season.

Of course, if you do have a few too many indulgence days or if you want to take your fitness efforts to the next level during the holidays, come see Real Change CrossFit and let them help you stay on track!

For more information about Real Change CrossFit, give them a call at (615) 306-9162 to talk to one of their fitness experts about signing up for On-Ramp, or visit their website at realchangecrossfit.com to learn more about who they are.


A Busy Fall Season at Real Change CrossFit

The hustle and bustle of fall is in full swing in Middle Tennessee, and nowhere is that more true than at Real Change CrossFit . They are hard at work during this holiday season improving the facilities and planning for the future. They are excited about all the new things they will be bringing their members!

One major change they are making to the facilities this fall is the addition of showers. Their members can get cleaned up after their WOD (Workout Of the Day) and return to work or continue with their day without having to make a pit stop at home. The construction begins next week. If the installation goes as planned, they should be ready to use at the beginning of January 2016.

In preparation for the New Year, Real Change CrossFit is revamping their beginners’ On-Ramp class to be even more helpful, instructive, and valuable to new members. First-time CrossFitters will be able to choose from either a 12-session small group On-Ramp class or 3 private sessions with one of their CrossFit trainers for a personal, individualized class with lots of one-on-one instruction. The On-Ramp class will now be coupled with the Progressions class, so once you get a hang of the moves, you can focus on honing your technique and begin to nail every move, every time before jumping into the regular CrossFit classes.

The 12-session group On-Ramp classes will also feature a functional movement screening for each individual to identify potential mobility issues and/or limitations and begin to address them early with specific moves and stretches that can be done at home, or before and after class to increase flexibility and relieve stress.

It is a busy season at Real Change CrossFit, but they are excited about all of the changes coming soon because they know they will add more value to their members and be the best they can possibly be. For more information, call Real Change CrossFit at (615) 306-9162 or visit their website at realchangecrossfit.com to learn more about who they are.


How to Stay Motivated Towards Your Fitness Goals

At one point or another, nearly everyone has made certain health and fitness goals and then failed to achieve them. Whether it is a New Year’s resolution to go to the gym more, a “spring cleaning” nutrition overhaul, or a start-of-the-new-school-year plan to shed a few pounds and run a 5k, oftentimes the execution of goals is more difficult than their conception. In fact, that is exactly how big corporate gyms with thousands of “members” make their money—they bank on many people simply paying their monthly dues and not actually ever showing up.

There is a variety of reasons why many of us do not meet our fitness goals, and the reasons are as varied as the individuals. Most excuses can be summed up in one word: Life. Life gets in the way. Family, friends, work, extra responsibilities to help others—they all slowly start to edge out our health as a priority. While these things are very important aspects of our lives, our health should also be a priority. Many people suffer because they do not adequately prioritize their health and well-being in their own lives. Thus, fitness goals are put on the back burner for months and even years.

So what are some keys that Real Change CrossFit recommends to staying focused, motivated, and meeting your fitness goals with success and enthusiasm?

- Have an accountability partner! If you have a friend you workout with and track fitness goals with, your chances of meeting your aims will increase greatly. A spouse or a roommate can also be a great source of accountability as they will see you every day and be able to ask you if you have worked out.

- Write reminders to yourself! Leave yourself a sticky note on the bathroom mirror, the fridge, the front door, or any place you walk by multiple times a day. Better yet, set a daily alarm on your phone.

- Schedule specific times to work out on your calendar. Having a set time is better for meeting goals than the “whenever I have time, I’ll go to the gym” mindset. If you are the type of person whose schedule changes often, make it a point to set aside time in the morning to exercise, before your day even gets started.

- Make it a hobby! If fitness is viewed as a chore, you will not want to do it. If it is something you do for fun alongside friends and family, it can be a lot easier to do consistently. Activities like hiking, bike riding, and team sports are all great examples of ways to incorporate healthy activities into your day-to-day life.

- Choose a gym with a positive, encouraging, and community mindset—Like Real Change CrossFit! They offer built-in accountability because they want their members to succeed and exceed their fitness goals. If they do not see you at class for a few days, they will call you and find out what is going on and how they can offer you continued support on your way to optimal health and fitness.

- Overall, make your health a priority. You only get one body and one life to live, and you need to take care of it! Your family and friends will thank you for taking care of yourself.

While there is a variety of different reasons people do not meet their fitness goals, there are quite a lot of things you can do to set yourself up for success!

If you are ready to make a real change' today , call Real Change CrossFit at (615) 306-9162 and speak to one of their trainers or visit their website at realchangecrossfit.com .


Abs are Made in the Kitchen, Not Just the Gym

Most people, at some point in their lives, have heard the saying, “Abs are made in the kitchen, not the gym!” While some of us may be tempted to use this as an excuse not to work out, there is a surprising amount of truth to the statement itself. You can work out every day of the week (and you probably should), but if your diet is lacking in any significant way, your body will not make the progress you wish to see.

That is why, at Real Change CrossFit there are several very specific diet recommendations that CrossFitters all over the world are encouraged to adhere to. Following a proper diet is essential to see maximum benefits of workouts. It also helps to improve the overall quality of health, both now and in the future. These diet recommendations are the Paleo diet and the Zone diet.

The Paleo Diet

The Paleo diet was founded on the principles of evolutionary biology: our bodies are fine-tuned to eat in ways we stopped eating long ago. A return to the diet of our Paleolithic ancestors means a return to health. Paleo dieters consume meat, seafood, veggies, fruits, seeds and nuts. They forego all grains, dairy, legumes, processed sugar, and all other highly processed food. The Paleo diet is restrictive in the type of food you can eat but makes no official recommendations with regards to caloric intake, macronutrients, and other traditional “diet” concerns.

The Zone Diet

The Zone diet is one of several “anti-inflammatory” diets—that is, it seeks to reduce or eliminate foods that cause inflammation in the body and replaces them with healthier, whole-food alternatives. It is built around the concept of “blocks.” The different macronutrients—protein, carbohydrates, and fat—all make up different kinds of blocks. The key to composing a healthy diet is to put the different kinds of blocks together in a way that is healthiest for your body type. The Zone Diet does not restrict entire food groups like the Paleo diet. It does heavily restrict portion size, and, therefore, caloric intake.

There is no one diet that is best for everyone on the planet, despite what many self-proclaimed “experts” may teach. However, CrossFit has found that for those wishing to lose fat, build muscle, get healthy and stay that way, both the Paleo diet and the Zone diet are excellent choices for many people. Those who are disciplined with excluding food groups may do better on the Paleo diet. Those who do not want to give up some of their favorite foods may do better on the Zone diet.

No matter what diet you follow, it is still important to get regular exercise multiple times a week—choosing CrossFit is a wonderful way to do that! Both fitness and nutrition have to work together to help you become the best version of your healthiest, happiest self.

For more information about the CrossFit nutritional recommendations, to learn more about who they are at Real Change CrossFit, or inquire about membership, call (615) 306-9162 or visit their website at realchangecrossfit.com .


Life-Changing and Money-Saving Fall Special at Real Change CrossFit

Now is the time to consider making shifts in your life towards a new you! The timing has never been better with Real Change CrossFit ’s new fall special that will save you time and money, putting you on the path towards making a permanent, real change in your life.

This year, their Fall Special includes a three-month commitment, with the first month slashed to half the regular price at $59—including the On-Ramp class for first-time CrossFitters! With these three months, you get unlimited access to all that Real Change CrossFit has to offer—all classes, all times, even multiple times a day if your schedule allows!

Bootcamp? Check. Olympic lifting? Check. Yoga? Check. You can also join their in-house running accountability group, CrossFit Endurance, or hone your moves in a Progressions class if you need a little extra help nailing your technique for the WODs (workout of the day).

Their new Fall Special is by far the best deal at Real Change CrossFit. Your first three months will allow you to see why CrossFit is not just a workout fad—it is a lifestyle. They are dedicated to helping people to see that they too can be fit, happy, and healthy.

If you are ready for a new you and desire real changes in your life that will impact your health, happiness, and future, sign up for their Fall Special today! Take advantage of this offer while it lasts to experience all the world of CrossFit has to offer.

Still not sure about committing to CrossFit? Come try it out at their FREE Saturday Community Workout. This will give you a chance to see what it’s like and to meet other members.

For more information about who they are and all of their CrossFit classes, visit their website at realchangecrossfit.com or call 615-306-9162 today.


Help Save Lives with Real Change CrossFit!

October is Breast Cancer Awareness Month . Real Change CrossFit is passionate about supporting this cause since a few of their members have personally been affected by breast cancer. In honor of Breast Cancer Awareness Month, Real Change CrossFit is excited to host their 2nd Annual Barbells for Boobs fundraising event.

Barbells for Boobs is a movement of CrossFitters and other fitness enthusiasts across the country that focus on providing access to breast cancer screenings for all, especially women under the age of 40 and men, who may not know that breast cancer screenings are something they need. Barbells for Boobs was founded as a result of a breast cancer scare in a young woman who was told by her medical professionals to simply come back when she was 40. The reality is that breast cancer regularly affects younger women as well as men, and screenings are an essential part of catching this disease at an early stage, helping to increase chances of effective treatment.

The Barbells for Boobs fundraising event at Real Change CrossFit, located in Nashville's popular Nipper’s Corner , will feature customized Real Change CrossFit t-shirts for breast cancer awareness available for sale, plus a CrossFit competition for those who want to demonstrate publicly their determination to “fight” breast cancer. They encourage you to come decked out in pink attire from head to toe! The Real Change CrossFit team has signed up to raise money through the Barbells for Boobs website, so please visit here for your chance to donate money to the cause as well!

Early detection is key for beating breast cancer. Real Change CrossFit is proud to be a part of making screenings available for all, no matter what. Their fundraising goal this year is $3,500! They are looking forward to meeting and exceeding it!

The Real Change CrossFit Barbells for Boobs fundraiser will be held on Saturday, October 3, 2015. It is open to all members of their box as well as the public. All proceeds from this event will go directly to Barbells for Boobs. If you have been thinking about joining Real Change CrossFit, this fundraiser is the perfect day to come meet the owners, amazing coaches, and incredible members, plus raise money for a good cause!

For more information call (615) 306-9162 or visit their website at realchangecrossfit.com .


Save Money and Get In Shape with Real Change CrossFit

Have you been thinking about trying CrossFit but have been waiting for the right time to finally make the decision to start? Have you put off joining because of the cost at many CrossFit gyms? You often hear that CrossFit is for everyone, but the truth is, not everyone can afford it. If this is you, now is the time to get started! Real Change CrossFit is offering special, reduced-prices on standard CrossFit classes right now!

Real Change CrossFit was founded on the premise that CrossFit is for everyone, not just the elite, and should therefore be affordable for everyone. That is why we are committed to providing quality coaching at the most affordable prices that you will find in the Nashville/Brentwood area. All of our coaches are certified and trained to help you reach your goals.

Say “goodbye” to the excuses and give them a call about their awesome pricing on CrossFit classes. Once your month is up, they will even let you renew at the same great low prices so you can keep making progress and see amazing results!

If you are ready to make a Real Change in your life, call Real Change CrossFit today. They can be reached at (615) 306-9162, and more information about their classes and schedule can be found on their website at realchangecrossfit.com .


New Classes (and a Few Perks!) at Real Change CrossFit

At Real Change CrossFit , we know the importance of consistently striving to evolve in order to meet new needs and challenges in life. We take that sentiment to heart when it comes to our CrossFit box, and we have heard you! That is why we are adding at least two new classes to our weekly roster at Real Change CrossFit: Bootcamp and Yoga.

Starting August 31, 2015, we are adding a 5:30 PM Monday-Wednesday-Friday Bootcamp class to supplement our existing 5:00 AM Monday through Friday class. Bootcamp classes focus on toning and conditioning the whole body. It is an hour-long workout that promises to have you in tip-top shape in no time!

A 12-session class pass (3 classes a week for 4 weeks) can be purchased through Real Change CrossFit for just $99. Class space is limited to 12 people, so instruction will be hands-on and catered to the needs of the participants. Bootcamp is the perfect way to get moving before heading off to work or after a long day of sitting at the office, so sign up today!

We are also introducing a new and exciting yoga class . We currently offer yoga for athletes on Tuesdays at 7:00 PM and Sundays at 2:00 PM for the very low price of $7 per class. However, we have recently added a yoga flow class on Thursdays from 7:00 PM-8:00 PM that is designed to empower you with the focus, training and insight needed to achieve consistent results in the most important areas of your life.

This yoga class is appropriate for everyone from beginners to experts at all levels of skill and will be slightly less fast-paced than our current yoga for athletes classes. The new class will also be available for the price of $7, but all of our yoga classes are free to current members of Real Change CrossFit with unlimited membership.

In addition to free yoga classes, there are plenty of perks to being a Real Change CrossFit unlimited member! One of those is the solid accountability that comes with membership at a gym that shares the same values you do, and one way we try to enact that accountability is through our early morning running groups.

Small groups of people meet at the box (gym) on Mondays, Wednesdays, and Fridays at 5:00 AM and Saturdays at 6:00 AM to get their daily run in and keep one another on target with their fitness goals. Runs are usually between 2-4 miles, so they are perfect for beginning runners or those training for their first 5k or just looking for a little improvement.

These running accountability groups are just one of the perks of membership at Real Change CrossFit, but there are plenty more! To find out more about all of the benefits of membership at Real Change CrossFit, visit their website today at realchangecrossfit.com or call (615) 306-9162.


Expanded Boot Camp Classes at Real Change CrossFit

Good News! In the next few weeks, Real Change CrossFit will be expanding its existing Boot Camp class. In addition to the current 5:00 AM class that meets five days a week, there will be at least on extra weekly class. We have received multiple requests for more Boot Camp classes, and we have heard you!

Everyone loves our unique Boot Camp classes, but how are they different from our regular CrossFit classes? In a Boot Camp lesson, there is no particular period where we focus exclusively on strength training, one particular skill set, or group of muscles in a “workout of the day” format. Rather, Boot Camp classes focus on conditioning the whole body, from top to bottom, in an extensive, hour-long workout that will tone you up and get you in good overall shape.

At Real Change, a seasoned Army veteran teaches our Boot Camps , so you know you are getting a good workout! The Boot Camp class structure may vary from day to day, but no matter what, it will always involve a rigorous, full-body workout that will leave you sweating yet energized.

Even though Boot Camp classes tend to be longer and more all-encompassing than regular CrossFit classes, they can also be less intimidating for beginners. Where CrossFit sessions make liberal use of barbells, which can be heavy and even scary for those who have never used them before, Boot Camp courses tend to use more kettle and dumb bells, which are easier and less daunting for novices.

The two classes are similar in that both are definitely challenging, albeit in different ways. They each encompass various types of strength training throughout the course of the workout—though, again, in different ways. And both are, of course, great choices for working towards, achieving, and even surpassing your fitness goals!

If you are interested in taking a Boot Camp class at Real Change CrossFit but have a hard time stomaching the thought of 5:00 AM classes, keep an eye out! New Boot Camp classes will be announced on our Facebook page at facebook.com/RealChangeCrossFit , so “like” us to keep up with all the latest Real Change CrossFit news.

More information about all of the amazing classes we offer can be found on our website at realchangecrossfit.com .


Real Change CrossFit to Host the 2015 Festivus Games!

Real Change CrossFit is one of two gyms in the entire state of Tennessee selected to host the 2015 Festivus Games ! The Festivus Games are a series of fun and inclusive CrossFit-based competitions for beginner and intermediate level CrossFitters. On October 17, 2015, across the country, over ten thousand CrossFitters and fitness enthusiasts of all levels will be competing in this series of games and having fun being fit together.

This is not a competition where everyone has to be perfect or an expert at every move or game. In fact, beginners are encouraged to try it out, have fun, and be inspired to new levels of fitness and expertise. This year, in addition to novice and intermediate level games, there will also be a brand new “masters” level competition for ages 45 and up.

The Festivus Games are important because they include all athletes. In most fitness competitions, competitors are immediately disqualified if they are not experts. There are few competitions catered specifically to beginner and intermediate levels—which is 95% of all athletes across the board. That is why Real Change CrossFit is so honored to have been selected to host the Festivus Games this year. We love the inclusive nature of the games and the way they encourage participants to have fun and do their best. After all, enjoyment is the foundation of a workout regimen that will last a lifetime!

Anyone can sign up for the 2015 Festivus Games—you do not have to be affiliated with a specific CrossFit box or a member of Real Change CrossFit. Registration has already begun and will continue through the beginning of October, or until all spots are filled. However, signing up early is advised, because the price for registration goes up slightly with each successive month. More information about the Festivus Games and full registration details can be found here.

Anyone who wants to have a good time and boost their confidence by competing against other athletes on a similar level, and seeing just what kind of amazing things their bodies can do, will benefit from the Festivus Games. For more information about the games, or to speak with someone about registration questions, please call Real Change CrossFit at (615) 306-9162. More information about our gym and the classes we offer can be found at realchangecrossfit.com .


CrossFit…for Kids!

CrossFit is a fantastic program for adults to be able to get in shape, tone their bodies, and form lasting relationships in a community that shares the same goals and values. But did you know that CrossFit is not just for grownups? Kids can participate too!

CrossFit Kids is a variation of the regular CrossFit, designed especially for ages 3 to 18. This program shapes lives by establishing a lifelong definition of fitness—all while empowering kids to get moving, eat healthy, and associate fitness with fun. As a trained and certified CrossFit Kids provider, Real Change CrossFit host the program twice a week for 45-minute class periods, for kids ages 8-13. The program is unique because they still learn all the traditional CrossFit moves, but with modifications and exercises that are safe and healthy for active children. “Weights” can be as simple and as light as a PVC pipe, moving up to smaller traditional weights for older children.

CrossFit Kids is a great way to supplement training for school sports. Basketball, track, volleyball, and more—your little athlete’s game can benefit from CrossFit Kids. More importantly, CrossFit Kids helps kids learn values like teamwork, perseverance, and community—lessons that will take them far beyond sports and into the rest of their lives. At an age when kids may be beginning to struggle with their bodies, CrossFit Kids can afford them a sense of self-control and confidence.

Real Change kids LOVE CrossFit! Many of them do not want to leave the class when it is over. If you believe your child may benefit from a CrossFit Kids class, call to sign up for a free trial class today! You have nothing to lose, and your child has everything to gain. In the near future, Real Change CrossFit will add a CrossFit Teens class for ages 13-18.

If you are interested in CrossFit Kids for your child, please give us a call today! We can be reached at (615) 306-9162, and more information about all of our programs and services can be found at realchangecrossfit.com .


Why Crossfit?

If you’ve never done Crossfit before, you might be wondering, “What is all the hype about?” If you’ve seen your friends post pictures of their Crossfit workouts on Facebook, seen anything about it on TV, or even just googled it, you may be intrigued—and maybe a little intimidated. But there’s no need to be!

Crossfit is an amazing exercise program that is for everyone—beginners, seasoned pros, and everyone in between. But what makes Crossfit different from other programs? And what makes it better?

- Crossfit gets you in shape, and it gets you in shape fast. This is partially due to the carefully structured nature of the program that provides you with the optimum level and types of workouts for fat burning and muscle building, and partially due to the nutrition component. That’s right, there’s a nutrition component—because working out without eating right will get you nowhere.

- Crossfit is addictive. When you start to see results (quickly), it’s easy to make Crossfit a priority and a habit.

- Crossfit has an amazing community. The folks who participate are dedicated, passionate, and willing to help you and hold you accountable. You won’t just be a nameless face in another class of fifty with on instructor. Almost all Crossfit classes maintain a 1:10 or 1:12 instructor to participant ratio, so it’s hands-on and close-knit all the time.

- Crossfit is straightforward. There’s no guesswork, and you’re not responsible for figuring out the entire sum of exercise science for yourself. Everything is planned out and explained in detail, so you always know what you’re doing.

- Crossfit is user-friendly. Before you begin your first official Crossfit class, there is an “On Ramp” class to orient you to the process and familiarize you with the fundamental movements. There is also a “Progression” class available for beginners and those who have done Crossfit before but want to work on perfecting their technique.

And these are just a few of the reasons why Crossfit is amazing! But in order to really understand, you have to experience Crossfit for yourself. And that’s where Real Change Crossfit comes in. If all of this sounds interesting to you—and I hope it does—give us a call today! We can be reached at (615) 306-9162, or visit our website at realchangecrossfit.com . We can’t wait to see you!


GETTING STARTED

Real Change CrossFit implements various tools to help our clients reach their fitness goals. Our program is comprised of Olympic weightlifting, power lifting, kettlebells, plyometrics, basic gymnastics movements, and much more. We focus our attention on being extraordinarily effective at coaching our clients to move efficiently to realize their athletic potential and achieve their fitness goals as quickly as possible.

Real Change CrossFit is centrally located on the corner of Edmondson Pike and Old Hickory Blvd, a few minutes away from the Brentwood 165 Old Hickory Blvd exit.

Also, they have one of the largest gyms, so there is plenty of room to enjoy your workout!

CROSSFIT BOOTCAMP

Real Change CrossFit offers classes 7 days per week. Bootcamp workouts are one hour and consist of running drills, plyometrics, suspension training, kettle bells, medicine balls, rope drills, intervals, and much more. Our performance-driven intensive program is designed to push your individual limits and get you into the best shape of your life, while burning fat, gaining strength, and building muscle. Our coaches will challenge you to do your best each and every day. They will motivate, encourage and hold you accountable. Our main purpose is to help you achieve your fitness goals. Real Change CrossFit is a very positive and motivating environment, and the staff is committed to you. Our Bootcamp Program allows you to make a Real Change, by changing your mindset and committing to a better fitness lifestyle. WHAT CAN YOU EXPECT FROM CROSSFIT BOOT CAMP (if YOU give 100%)? - loss in body fat - Increase strength and cardiovascular endurance - Accountability, community, and motivation for maximum results - Increase in coordination, agility, flexibility, balance - More self confidence

CLICK HERE TO SIGN UP!!

CROSSFIT

The majority of our members will participate in CrossFit Program. The program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. Whether you are a full-time mom, military, fire fighter, or fighting obesity, this program is right for you. CrossFit is intense, but we strive to make the intensity relative to whatever you are capable of. The workout of the day is the same for everyone, but we can tailor it to meet the needs of each individual, while working towards the same end result. The benefits of the group training includes; certified coaches to help you, a supportive community, competition, and at a fraction of the cost of personal training. These are traditional CrossFit classes that include a skill-based warm-up, skill or strength training, the Workout of the Day (or “WOD”), and mobility work. On some days, the WOD will be a 10-20 minute metabolic conditioning workout that combines several movements or exercises that are grouped into sets and either completed for time or in as many rounds as possible (“AMRAP”). On other days, the class will focus on a strength piece (like a 1 rep max deadlift) followed by a shorter metabolic conditioning “finisher” workout. We encourage all CrossFit athletes to record their workout times/scores and track their progress on our 'Benchmarks' page.

CLICK HERE TO SIGN UP!!

WEIGHTLIFTING

This is a 90 minute class that focuses primarily on instructing and improving technical execution of the snatch, clean & jerk and related lifts. Only Olympic and auxiliary lifts can be practiced at this time. Individuals with little or no prior experience with the Olympic lifts may be required to attend private coaching sessions if training and technical work is beyond what can be accomplished during the class time. Is this class right for me? If you are an athlete who:

- Is looking to help improve explosiveness and power for his/her sport

- Is looking for a better baseline level of overall strength

- Would like better technique, efficiency and coordination with the snatch, clean & jerk and other related lifts

- Is a CrossFit athlete and would like to compliment his/her weekly metabolic conditioning workouts with strength training

- Is a CrossFit athlete and would like to see his/her WOD times goes down (i.e. Isabelle and Grace)

- Is a competitive or recreational Olympic Style Weightlifter

Programming varies on a weekly basis and is done for the class as a whole, with the exception of needed modifications for individual athletes. Please arrive early to warm-up, mobilize, and gear-up before class. In each class athletes can expect to snatch, clean & jerk, perform dynamic pulling drills, perform upper body strength and/or dynamic work, perform squats for strength and/or speed.

CLICK HERE TO SIGN UP!

YOGA/MOBILITY

Yoga for the CrossFit Athlete is an all levels class specifically designed to stretch, restore, and mobilize your body for increased athletic performance in CrossFit or other sports. Each session focuses on opening areas that get stiff from a regular CrossFit workout. This class will help increase your flexibility, balance, focus, breath capacity, and strength so you can perform better, experience less soreness, and reduce your risk of injury.

CLICK HERE TO SIGN UP!

ON RAMP

This 2 1/2 hour class is devoted to those who are new to CrossFit. Our On Ramp class is a prerequisite to our CrossFit group classes and an integral part of our membership process. In this small group setting you will learn the CROSSFIT foundation movements which include squat, clean, jerk, deadlift, snatch, and more. Upon completion of On Ramp, athletes are highly encouraged to participate in our Progressions class for 4 weeks before integrating into regular CrossFit WOD classes. Registration is required. Register online or call 615-306-9162.

CLICK HERE TO SIGN UP!

CALLING ALL YOUTH!

RCCF Youth Bootcamp

June 22-26 from 12:00 noon - 2:00 p.m.Cost: $100 Open to youth, ages 10 and up. This camp will include: strength training, aerobic activity, plyometrics, basic gymnastics movements, other total body work, and stretching.

CROSSFIT KIDS

CrossFit Kids is a strength and conditioning program for young athletes. Our program is used by parents who want their kids to grow up healthy and strong and having a life long love of exercise. The Kids program teaches proper form and mechanics in functional and athletic movements in classes that are different every day. Each child is instructed at his or her level, allowing each individual to experience challenge and reward every class. Classes include a dynamic warm up, skill development, a workout, and cool down. Each class lasts approximately 45 minutes. Schedule: Tuesdays 11:30-12:15; 4:30-5:15p (8-13y.o). Thursdays 11:30-12:15; 4:30-5:15p (8-13y.o). Cost: $65/month

IS YOUR HEALTH A TOP PRIORITY?

So you signed up for membership because you realized the need to make an investment in your health. We've got great WODs planned out for you, awesome coaches to hold you accountable, a community of athletes to support you, but something seems to be missing. Could it be your inspiration? If you are lacking motivation, it may be because you are lacking inspiration. Since your inspiration fuels your motivation and commitment, it's time for an inspiration check. What's your inspiration for doing CrossFit? It's time to stop making excuses and recommit to making your health a priority. It is one of the most important things you can do for you and your family.

MEMORIAL DAY MURPH!

Every Memorial Day, most CrossFit boxes around the nation do a special Hero WOD. One of the most popular, Murph, is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". It is now referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Since you've got the warrior spirit in you, please join us on Memorial Day at 7:30am or 8:30am for our Murph Challenge. Just a reminder that this workout can be scaled.

MUSIC CITY BOX LEAGUE

Music City Box League is a local competition organized by CrossFit Talon. We are one of six participating boxes this season. The next two competitions will be held at our location, so please come out and support your home team.

WHAT'S NEW?

We've got exciting news. At the end of June, we will have a video shoot/photography session for our website. We will let you know as soon as the date/time is confirmed, because we would love to have maximum participation. Speaking of website, we are in the process of updating our website to be more user friendly. We'll keep you posted.

Thought for the Month

“When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us.” –Helen Keller

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How to Stay Motivated Towards Your Fitness Goals

At one point or another, nearly everyone has made certain health and fitness goals and then failed to achieve them. Whether it is a New Year’s resolution to go to the gym more, a “spring cleaning” nutrition overhaul, or a start-of-the-new-school-year plan to shed a few pounds and run a 5k, oftentimes the execution of goals is more difficult than their conception. In fact, that is exactly how big corporate gyms with thousands of “members” make their money—they bank on many people simply paying their monthly dues and not actually ever showing up.

There is a variety of reasons why many of us do not meet our fitness goals, and the reasons are as varied as the individuals. Most excuses can be summed up in one word: Life. Life gets in the way. Family, friends, work, extra responsibilities to help others—they all slowly start to edge out our health as a priority. While these things are very important aspects of our lives, our health should also be a priority. Many people suffer because they do not adequately prioritize their health and well-being in their own lives. Thus, fitness goals are put on the back burner for months and even years.

So what are some keys that Real Change CrossFit recommends to staying focused, motivated, and meeting your fitness goals with success and enthusiasm?

Have an accountability partner! If you have a friend you workout with and track fitness goals with, your chances of meeting your aims will increase greatly. A spouse or a roommate can also be a great source of accountability as they will see you every day and be able to ask you if you have worked out.

Write reminders to yourself! Leave yourself a sticky note on the bathroom mirror, the fridge, the front door, or any place you walk by multiple times a day. Better yet, set a daily alarm on your phone.

Schedule specific times to work out on your calendar. Having a set time is better for meeting goals than the “whenever I have time, I’ll go to the gym” mindset. If you are the type of person whose schedule changes often, make it a point to set aside time in the morning to exercise, before your day even gets started.

Make it a hobby! If fitness is viewed as a chore, you will not want to do it. If it is something you do for fun alongside friends and family, it can be a lot easier to do consistently. Activities like hiking, bike riding, and team sports are all great examples of ways to incorporate healthy activities into your day-to-day life.

Choose a gym with a positive, encouraging, and community mindset—Like Real Change CrossFit! They offer built-in accountability because they want their members to succeed and exceed their fitness goals. If they do not see you at class for a few days, they will call you and find out what is going on and how they can offer you continued support on your way to optimal health and fitness.

Overall, make your health a priority. You only get one body and one life to live, and you need to take care of it! Your family and friends will thank you for taking care of yourself.

While there is a variety of different reasons people do not meet their fitness goals, there are quite a lot of things you can do to set yourself up for success!

If you are ready to make a real change today, call Real Change CrossFit at (615) 306-9162 and speak to one of their trainers or visit their website at www.realchangecrossfit.com.

 

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