Workout, Happening, and Updates at CROSSFIT HSE
The Blog
Why Should You Stretch
Many people know they should stretch—but they don’t know exactly why. As a result, stretching is often neglected. But there are a host of reasons why
Are You Asking The Right Questions?
When starting over or looking for a new gym, what are the questions you’re asking when inquiring? What are the most important questions? It will
What Are The Best Exercises For Abs?
Here’s the short answer: There is no single best exercise, but we’ll give you three things you can do to lose body fat, improve core
How Prevent Injuries & Address Minor Ones
This won’t cover every single aspect of injuries, as there are different degrees and limitations associated with them. We’ll preface this with the fact that
The 3 Types of Goals to Create Change
The best first goal to set for any fitness routine is often a consistency type goal. When we are consistent in our weekly workout routine…
Investing In Yourself
Prior to opening my first CrossFit gym, I was a personal trainer for 2 years. I loved and still do love the 1-1 interaction and
How To Get Fit Fast
While at the bank the other day opening a new bank account for a not-for-profit my wife and I are starting, the woman helping me
Starting To Run
Who doesn’t love running? If I was to poll our gym, my guess would be that 90% of our members, including me, would say that
The Best Way For Women To Tone Up
I have the privilege of meeting with hundreds of men and women every year to discuss their goals. Women will generally tell me they want
How Lose Weight Fast
With spring break approaching and summer soon after, you might be thinking strongly about shedding some weight to look good in your bathing suit. The
10 Ways To Keep Yourself Accountable
If I asked you if eating healthy foods was important, you would say ‘of course,’ right? And if I asked whether exercise is key for
How To Start A Fitness Routine & Succeed
On any given year I talk with 400+ people face to face in my office, online, through email, or one of our App chats. The
3 Tips To Reach Your Goals
Here are three things you can do today that require zero talent that will help you make a positive change in your life. These things
How To Make Gains
The more you train the more gains you will see. Well not exactly. There is a point of diminishing returns with training volume and intensity.
Snacks & Treats
We get asked about snacks and treats a lot at CrossFit HSE by our members. It is difficult to know what is an ok treat/snack
Veronica’s Results
“I’m working with Missy currently, 3 weeks into nutrition counseling, and highly recommend her program. She’s remarkably knowledgeable, intuitive, friendly, and passionate about helping people,
How to Find Fitness Motivation: The Secret
Everyone knows working out is a good thing. It’s common sense. Yet the majority of people don’t work out. Why is that? Well, the word
The Supplement You Need to Take When Starting a Fitness Program
So you want to start a fitness program, and you have questions about all the supplements out there. We understand! You might have even gone
How to Lose Fat “Right Here”
Over the years, clients have pointed to every single body part and said, “I want to lose fat right here.” Here are a few of
How to Start a Fitness Routine in 2022
If you Google “how to start a workout routine,” you’ll see some great advice from renowned sources. For example, the Mayo Clinic has five steps
New Years Fitness
It’s now that interim week where a lot of people are going to make a ton of “resolutions.” It usually means that you’re going to
Holiday Eating Tips
THE HOLIDAYS CAN BE HARD, BUT ARE YOU MAKING IT HARDER? Thanksgiving, Christmas, New year’s. This can be a tough time of year to keep
How do I get better arms?
”We get this question all the time. Sometimes it’s from people who are looking to build muscle in their biceps and triceps. Other times, people
Lemon Air-fryer Chicken Bites
Ingredients: 2 lbs chicken thighs, skin-on, boneless (you may have to debone these yourself if you want the skin left on ( you could also
Why Vegetable Oils are Bad
I would like to start by giving you a list of fats that you need to remove from your diet TODAY: Canola oil Soybean oil
7 Benefits Of Getting Fit
Reason One: Improved Memory Ever feel like you think a bit more clearly after a good workout? Not only is your brain getting more energy
Keto Peanut Butter Cookies
Keto Peanut Butter Cookies Ingredients ▢1 Cup Organic creamy peanut butter ▢1 Egg Large ▢¼ cup Almond Flour ▢½ Cup powdered erythritol ▢Pinch sea salt
30 Day Core Challenge
3 sets:1 minute of sit ups, 1 minute plank, 100 mountain climbers 30-20-10: hollow rocks, suitcase crunches, leg raises 60 sit ups, 30 toe touches,
Healthy Holiday Habits Guide
Eating well over the holidays can be difficult, especially when trying to lose weight or just maintain during this season of the year. We put
6 Fitness Tips
Oftentimes in your fitness journey, you’ll face setbacks or seasons where you seem to plateau. There’s a list of things I like athletes to examine

Win Big With Micro Progress
We often want things to happen right away and we tend to get frustrated when things don’t happen on our timetable. In the gym, we
Against The Grain
Convenience is huge for us nowadays. We’re all extremely busy and anything that makes our lives easier, we’ll take it, won’t we? 20 years ago
Top 10 Gifts For CrossFitters
Every year we get a few emails asking us what gifts would be good to get for their loved ones. Over the years I’ve learned
Facts or Feelings?
If feelings are driving your motivation, it may be time for a mindset shift. Far too often I fear people are making important life decisions

How To Start Over
Whatever the scenario, starting over at the gym is a difficult thing to do. Speaking from experience, 4 months out from meniscus surgery, it feels
What Supplements Should You Take?
This is a loaded question! It depends right? I’m a firm believer in customization and developing a protocol to reach your goals. You plan, execute,

You’ll Start After The New Year?
So it’s that time of the year again. The holidays are approaching and we are transitioning into the fall here in the midwest. People are
Do You Have A Coach?
Did you know Tiger Woods has used swing coaches in the past? And Leonardo DiCaprio has used an acting coach? Beyoncé? She had a voice
Expectations
If you’ve ever invested money in the stock market you’ve most likely experienced some volatility. When the market isn’t going the direction you expected it
Women Need Weightlifting For Fat-loss
Women often avoid weightlifting for fear of becoming a massive she-hulk, but is this a correct analysis of what happens when women lift weights? Social
Why You Need Nutrition Coaching
If I had a dollar for every time someone told me they eat pretty good in a consult or follow up I’d have hundreds of
To-Do List
Have you ever been overwhelmed with tasks to do? I know I have! My wife and I run 2 growing businesses and we just started
It May Never Come
The more consultations and leads I chat with online the more I am learning about motivation and why it’s far less important than we think
Motivation Isn’t The Answer
If motivation isn’t the answer, what is? I’ve read about the topic and handful of times and I’ve seen some great quotes on motivation on
Athletes & Injury Prevention
Let’s face it, if you’re injured, you’re most likely not participating. If you are, it’s not at full capacity. Being injured isn’t just physically uncomfortable,
Why We Start With Personal Training
Let’s face it, starting a new exercise program at a new gym isn’t easy. If it were, everyone would be doing it, gyms would be
Taylor’s Results
WIN-WIN-WIN! TAYLOR LEWIS HIT HER GOAL AND KEEPS MAKING INCREDIBLE PROGRESS! ANOTHER 3 % BODY FAT SINCE JULY!!! This is what consistency looks like! Continuously

How To Win Big
Far too often I fear people are expecting to win the lottery when it comes to accomplishing ______________. If you have lived long enough we
KETO
For those not aware, the keto diet refers to putting the body into a state of ketosis. This is done by eating fewer than 50
Need Motivation?
Have you ever said or thought this :”I’m just not motivated,” or “I need to find some motivation!” We all have a time or two.
Passion
At CrossFit HSE we love fitness and we love seeing our members succeed. Everyone that walks through our doors is here to accomplish a variety
Building Relationships Is Key To Success
Did you know that one of the most important things you can do to stick with your exercise routine is to develop relationships in the
How CrossFit HSE Was Started
My wife and I sold 2 previous CrossFit gyms back in March of 2016 and opened our current gym CrossFit HSE in August of 2016.
2 Easy, Healthy Eating Tips
Most people we meet with don’t know what healthy eating looks like. It’s not uncommon for people to say, “We eat pretty good.” Only to
Got Milk?
Growing up we were infused with the slogan “Milk makes a body good.” You have to have milk in your diet to have strong bones
Our Class Differences & A Case For Creatine
I often get asked what the difference is between Burn and CrossFit. Burn is 30 minutes and CrossFit is an hour, obviously. https://hsecrossfit.com/burn/ Today we’ll
3 Energy Systems
The reason CrossFit has longer workouts, heavier workouts, shorter workouts, weird workouts, and so forth, is because they each tap into our energy systems differently.
ADD THIS POST WORKOUT
The tried and true. Creatine monohydrate. I started using creatine back in 1996 as a 16-year-old preparing for baseball. It flat out worked and it
Words Matter
Your words often predict your future outcome. You’re either setting yourself up for success or failure with the words that come out of your mouth.

Can you build strength after 40?
Absolutely! Many people think that we get weaker as we get older. And it’s true that we’ll all experience some physical decline as we age.
Gail’s Results
A little back-story on Gail. My recollection might be off a little, but hopefully it paints a picture of her perseverance. She signed up for
Jillian’s Results
“It’s been just under a year since I joined Crossfit HSE]. I was unsure of what I was looking to gain from the sport if
Taylor’s Results
📣🎉💪Big Props to Taylor Lewis💪🎉📣 For her amazing progress and perseverance over the past 5 months! Taylor Lewis has LOST another 2 % Body Fat
CROSSFIT HSE NEWSLETTER
August 9th, 2021 Dear Members, We are excited to push out our first ever Crossfit HSE Newsletter. This one will be short and sweet with

Should You Rx?
What does it mean to Rx a workout and should Rx be your goal? To Rx a workout is to do the weight prescribed as
What are the benefits of joining a community-based fitness gym?
First and foremost, offers the best value for your money, compared to any other type of gym. The primary reason is that we are locally
WHY IT’S IMPORTANT TO HAVE A REGULAR FITNESS SCHEDULE
If it’s not in the calendar, it doesn’t exist. https://leaderacg.com/2017/11/02/not-calendar-doesnt-exist-not-going-happen/ Far too many people are “flying by the seat of their pants” when it comes

What’s Crouching At Your Door?
There is a scripture that says,”If you do not do well, sin is crouching at your door, and its desire is for you, but you
3 Workouts For Stay At Home Moms
The great thing about CrossFit for developing a workout is that it’s pretty easy to come up with something after you learn how workouts are
The Best Time To Start
Have you ever heard the phrase,”There is never going to be a perfect time to do ___________.” We hear this a lot when people are
How To Stay Motivated
Have you ever caught yourself saying, “I’m just not motivated!” If you have, don’t worry, you aren’t alone. We’ve all said it a time or
The Pros and Cons of Sports Supplements
Have you ever walked into your local supplement store and been overwhelmed? This can happen online just as easily. You may even know what you
Perseverance
Definition: persistence in doing something despite difficulty or delay in achieving success:”his perseverance with the technique illustrates his single-mindedness. Being a quitter is a habit. Persevering is
Do It Anyways
Think of 3 fitness goals you would like to achieve. Get as specific as possible. Now, examine why these are important to you. Dig deep.
Count The Cost
“And whosoever does not bear his cross, and come after Me, cannot be My disciple. For which of you, intending to build a tower, sits
How Much Protein Should You Eat?
This question gets asked frequently and often times it’s not even considered. Most athletes we do consults with are getting around 50% of what we
Sticking With It
In life you have ups and downs. Your health journey is no different. Often times I think we enter into a fitness program all fired
Are You Eating Enough?
Myth #1 All Calories Are The Same Have you stopped to take inventory of what you eat on a daily basis? Almost every client I
Can You Have Your Cake and Eat It Too?
Let’s define “Cheat Meals” Is it possible for you to eat well, be healthy, and still enjoy pizza, ice cream, or a cheeseburger? Of course
Just Quit It
I recently had a coach ask if I could put percentages in our strength work due to guys (YES GUYS) were maxing out and hitting
Abs Are Made In The Kitchen
Everyone wants a 6 pack The number one fitness question I’ve gotten over the years is, “how do I get a flat stomach?” This a
What’s Your Excuse?
The poison of Excuses We all have excuses for things in our lives that we don’t want to do. Some excuses have more impact than
Are You A Stress Eater?
To eat or not to eat Some of us eat when we are under stress, some of us don’t. Which one are you? Knowing if
How To Get Your Kids to Eat Well
The family that Eats well stays well Getting your kids to eat healthy can be a tricky topic. Most parents I talk to know they
The Busyness Trap
Hey! How have you been? “I’ve been busy”, we often reply. Sometimes with an emphatic “Super busy”. While we do live in a fast paced
The Easiest Nutrition Habit You Can Start Doing Today
Timing your meals It has been a long-standing myth that eating frequent meals is good for you. Eat 6 small meals a day, every 3
Just Start
After doing roughly 50 consults a month and doing follow up check ins with members the number one piece of advice they would give to
What is Healthy Food?
The American version of “healthy” I am always amazed at what I read and hear from the majority of people on what they consider to
Time.
Time. If we only had enough of it. We all get the same amount, yet we tend to use the excuse of not having enough
The Pillars of Health
Often times we find to over complicate our health. With the approach to improving health and decreasing stress, things can get overwhelming. The most sound
Your Health during the Covid-19 Pandemic
Where is your health? If there has ever been a time to put your health under a microscope, it would be now. The Covid-19 virus
Don’t Blow it on Vacation
Eating Tips to keep you on track while you are on vacation The most common thing I hear from people when returning from vacation is,
Food for Fuel
Mindset First What is your mindset toward food and eating? Do you eat when you aren’t hungry? Do you snack because you are bored? Do
The Double Under
The Double Under takes time to master. It’s a movement that takes practice and time. Progressions for the double under are minimal, but the technique
Your Limiting Mindset
Words have power. There’s a scripture that says, “As a man thinks, so he is.” We think ourselves into labels and absolutes that often times
Where Does Your Food Come From?
Knowledge is Key Do you know where your steak came from? How about your eggs, bacon, chicken tenders, and cheeseburger? Do have any idea what
The Wall Walk
We are seeing a brand new movement for 21.1. Here are some tips for your Wall Walk. Hips- Lift your hips first and extend your