I wanted to share some before/after picture’s of my “getting, and staying, healthy” journey so far. I'm kind of shy about sharing this kind of stuff but I wanted to show you and say THANK YOU to you both! You have been such a huge part of my success and journey. Hercules CrossFit and the environment you create has been a huge part of my, and our, success. You welcome everyone with hugs and high fives, but you never baby us. You give us the exact amount of tough love that we need. Like Coach B says “You are here because the other stuff didn't work!!”. I've had to put my feelings of fear aside and trust that you are giving me the best so that I can change. I am so thankful I met and trained with Lesha two years ago, and thank God HCF was still around when I was ready to come back. Thank you for taking the time to meet with me about my nutrition and letting me bug you with questions nonstop. And I know I will continue to have more, it has been so beneficial for me to check in with either of you every month or so and recap what I have been doing. I'm proud of this journey. And unlike the dozens of times I have tried to do this in the past, this time really is different. I am taking it slow, consistent, and steady. I am taking the time to educate myself along the way, which means ignoring the popular and common myths that are out there. I will no longer measure my success with a scale. Yes, eventually I want to weigh less but not if it means getting weaker or starving myself. I have maintained the same 25lb weight loss for four months, in the past I would have found this discouraging...but my clothes keep getting smaller even though the scale has not gone down!! I love that you have taught me the right way to get healthy – EAT, eat clean, and eat often. Get rid of all that low calorie/low fat junk and just eat real, whole food. And lift big. Want to lose fat? Lesha continues to remind me to lift weight, and aim for the heavy ones. It is so common for us ladies to grab those 3, 5, and 8lb weights and do high reps, never again. I am a big girl and I have only gotten smaller the heavier I lift. The strongest ladies in our class are some of the smallest, they are compact and solid muscle! So many people have started to ask me what I am doing, how much weight have I lost...and I tell them. The most common responses are that they can’t eat that much or have some excuse why they don’t want to lift heavy weights. I tell them they have to trust the process, trust the coaches. CrossFit is not like any other fitness program out there. It’s different, but it works. In the beginning I was scared about the heavy weights, constant eating, and protein shakes. I thought I was going to get bigger. When I started the meal plan Coach B gave me I was not happy, it was completely out of my comfort zone to be eating six meals per day. Goodbye carrot sticks and almonds, hello meat/fish/bacon and protein shakes!! And sure enough within a few weeks I dropped about 20lbs. I have been at HCF for eight months and I am so happy with how far I have come. I still have a lot to learn and do, more before/after pics, but it’s all good. I will get there. In the meantime I am going to continue to sweat and have fun. Like I said earlier, the HCF family is amazing. No matter what fitness level you are there is always someone at The Box cheering you on. You may be the last one finishing your workout, but you are never alone. You class hangs around to cheer you on until you finish. I have met so many wonderful people here, each one of them has said an encouraging word for me when I needed it most. They have been a huge blessing to me along the way.
I just can't thank you enough for teaching me the right way to get healthy. I have never been able to stick to a lifestyle change for this long because it was boring and the success/gains/losses were always short term. Thank you, thank you, thank you!!!
The pic on the left is from Feb 2012 and the pic on the right is from Aug 2012.
My name is Zack Height and I am a coach at CrossFit CenCal in Stockton California.I met Lesha and Bryan at the CrossFit Olympic Lifting certification at CrossFit West Santa Cruz a couple of months ago. Lesha, you did just a few minutes of work on my tight (under statement) hips and I felt immediate relief. Here's the kicker, it felt better the next day. And then the next day it felt even better. Honestly, my low back and hips haven't felt this good since before I injured myself over a year ago.
Before you worked on me I would have to spend hours stretching and rolling to train at the intensity I wanted. Since then I'm down to stretching before and after workouts alone. Flexibility and pain-free range fully maintained. So I just wanted to send my sincere thanks out to you Lesha. As of last week I was ranked 10th in the Nor Cal region for the CrossFit Games open. It is my unwavering belief that the mobility you helped me regain has played a large role in my success up to this point. Thank you really doesn't say enough to express how appreciative I am for your help. If I'm ever in your area I will make it a point to stop in your box and say hello. Thank you so much.
I first started excising @ Hercules Fitness early January 2010 prior to that I had not worked out for nearly a year due to injuries. I first started my exercise endeavor weighing nearly 244 pounds and over 43% body fat so this was not an easy task for me. I started off doing free weights and treadmill 5 days a week doing this for nearly 2 months with very minimal weights loss nor any significant strength or muscle gains. So I decided to mix in some Aerobics classes 3 times a week doing this for another 2 months, I started feeling more endurance and losing about 10 lbs but nothing what I wanted nor expected for the time and effort I’ve been putting into it. So one day I asked Lesha if she could show me some workouts I can do to strengthen my traps and shoulders, so she showed me a crossfit move (Power Snatch) WOW!! That was something new to me I instantly felt my muscles working for the first time in a long time! Not to mention I was sore for a week J but that was great because I haven’t felt my muscles get worked that hard for quite some time! I knew at that moment I wanted to learn more about these crossfit moves. I shortly after decided to try a crossfit class which I barely completed but had felt I actually worked out and accomplished something. Since mid May 2010 I’ve been doing crossfit and have seen measurable physical improvements, A leaner physique, increased flexibility, impressive strength gains and aerobic endurance all which I’ve been lacking the past 4 months of my long repetitive boring workout routines on an average of 2 hrs sometimes more per day . Now I get a more efficient workouts from a 1 hour CrossFit class than I did from 3 sessions of my past workout routines not to mention I have more time in my life to spend with my kids, family and friends. As of now I have lost a Total of 46 lbs decreased my body fat 25% less then I originally started with, I quadrupled the amount of weight I used to lift, feel great and have way more energy to keep up and spend more quality time with my 3 beautiful kids.
I would say this to all people that are serious about feeling better, want more time in their lives and want to see results. TRY CROSSFIT! stop wasting your time with all the other boring repetitive workout and aerobic routines!
Thanks again Bryan and Lesha!
What motivates you to win? Knowing my body and rediscovering my fitness ability definitely helps motivate me. Having the support from my coaches, family, and peers is always a plus as well. Someone praising my efforts and telling me that I CAN do it is the best feeling--most importantly when that someone is me.
Shout outs? To my parents, because good genes are half the equation. To Brian, my other half, for always supporting me in whatever I do. To Hercules CrossFit and my coaches Lesha, Bryan, and Dave, thanks for getting me where I am and where I will be. HCF BABY!! COME GET SOME!!
What is your athletic background? Femme Fit will be my first athletic competition of this kind.
What are your top 3 goals? Train and work hard,Never quit
What are your expectations? To go out there and have a fantastic fun time with some wonderful athletes!
What is your athletic background? Grew up as a swimmer. Recently began competing in crossfit events around the area.
Shout outs? HERCULES CROSSFIT BABY!!!! My wonderful trainer Dave Gonzalez, who put in hours of time in the box with me!!!! Bryan and Lesha who run the best crossfit box in the bay!!!!