by Coach Tommy You know that feeling of anxiousness that comes over you every morning when you step on the scale? I know that feeling quite well. When I started my own fitness journey back in 2014, I was absolutely obsessed with the scale. If I didn’t lose even 0.1 lbs. of weight in 24...Read More

by Coach Tommy No, it isn’t going to be a fat-burning supplement, a “magic” diet, or more cardio. The three most significant determinants of healthy and consistent fat loss are: Eating in a Consistent Caloric Deficit Eating enough protein Doing weight training I know…you may be thinking that I sound absolutely crazy, but these are...Read More

by Coach Tommy You might be pleasantly surprised by my answer. The most important investment you can make in your health…with the highest return on investment is…. Your nutrition When it comes to most people’s health and wellness goals, most of them can be solved by really focusing on proper nutrition habits. Think of it...Read More

Coach Tommy Congratulations, you have decided that you are ready to make a change in your life. In the back of your mind, you have this uneasy feeling that this time will be like times in the past when you made a similar decision. Let me give you a little-known secret…you don’t have to do...Read More

Written by Coach Tommy I know…sounds like a very simple and mundane question, but I challenge you to spend 60 seconds answering this question for yourself. The beautiful thing about this question is that there is no “right” answer. Fitness can serve as a means to enjoy life like great cuisine, especially living in an...Read More

by Tommy Allen If you ever want to see two things that don’t belong together: it would be me….and a yoga class. Never in my life have I ever felt more uncomfortable or out of place, mainly due to my inflexibility and lack of core endurance. When I was in college, the yoga instructor specifically...Read More

by Tommy Allen If there is one thing I have learned over the last 10+ years in the fitness industry, it is that personalization of the client experience leads to better long-term results for their own health & wellness. One of the reasons we have drifted away from the CrossFit culture and brand is that...Read More

By Tommy Allen I could probably write an entire book on the topic of communication and how crucial it has been in all areas of my life, but today I want to speak directly to you, my community, and the future of District H and the decisions that are being made. This has been on...Read More

by Coach Miranda Johnson Most days when I walk our dog Nova, I am plugged into some sort of podcast. I like to use our morning time together to try to learn something and get my knowledge juices flowing. My inspiration for this blog actually came to me earlier this week when I was listening...Read More

All of our daily decisions are driven by motivation. At the very base of Maslow’s hierarchy of needs, these motivations tend to be those of survival. But once our basic needs of shelter, food, safety, and employment are met, we need more deeply rooted psychosocial needs like belonging, esteem, and self-actualization. Motivation for these categories...Read More