EastieFit

We made it to Quarter Finals!

Share your support to Coach Kevin, Jake and Sandy for making it this far and representing our house 💪
Let’s go 🤩💪💪💪💪

Do you want to Improve your habits and Improve your life?
On our new challenge:
⭐ We will embark on a 28-day journey that will teach you why small, daily, actions can direct you to the path of success that can last a lifetime.
⭐ You will learn how to choose a habit wisely, optimize your environment for success, and build consistency in your daily routines.
⭐ No resolutions. No quick fixed. No crazy diets.
⭐ One percent better everyday.

Here are the teams!
Let’s go💪

Cocos locos 🥥🌴

Let’s celebrate🎉 our consistent club members for January!
Keep up the good work 💪
Let’s go!

Sign up link is in our bio!
Don’t miss out on the fun 💪

Happy birthday Coach Kevin! 🔧
Thank you for your dedication and hard work!
Hope you are enjoying your day 🎉🎈

Birthday wishes are welcome in the comments! 🫰

As the year comes to an end, let’s celebrate the consistency of each and every one of you!
Swipe right and check if YOU are part of the consistent club 😉🤩
Comment if you see yourself or a friend! Help us celebrate
Their win! 💪

Let’s recap our last habit cycle of 2023🥹
-Be a mindful eater
-Improve recovery
-Move well
Let’s finish strong
Comment with an emoji 💪

Wishing everyone a happy thanksgiving! From our gym family to your family. We are grateful for each and everyone of you. Have an amazing day with the fam and see you tomorrow! 💪🏼

Consider starting Vitamin D3 supplementation! With less sunlight during the fall and winter months our bodies will produce less Vitamin D. Vitamin D receptors are found in nearly all cells in the body, which means this essential nutrient has incredibly widespread effects on health, including metabolic processes.

Help us celebrate the win of the week of .tarantino 🤩🥳
Drop an emoji in the comments 💪🏼

Eastiefit games 2023!
Thank you amazing athletes for making this possible 🥳🫶 9 years transforming lives in community

We started 2023 in community with the EastieFit Open Nights. We had so much fun over the last three weeks. We are going to close this event with a potluck this upcoming Saturday. You are all invited. Let us know in the comments with a 👍 EMOJI if your going.

Huge S/O to and for stopping by and throwing down with us! Good luck on the road to Wrestlemania!

Our new 6-week Core Habit Cycle is designed to jumpstart your year and prep you for the CrossFit Open and EastieFit Open Nights.

Let's GO!!!

Our new 6-week Core Habit Cycle is designed to jumpstart your year and prep you for the CrossFit Open and EastieFit Open Nights.

Let's GO!!

All the details for the NOBULL 2023 CrossFit Open and EastieFit Open Nights are in the newsletter. Make sure you check your emails and register before 02/04. Let's do this!!

EastieFit updated their address.

"Eating too much? Here are 3 tips to take back control.

1. 𝙀𝙖𝙩 𝙢𝙤𝙨𝙩𝙡𝙮 𝙬𝙝𝙤𝙡𝙚, 𝙢𝙞𝙣𝙞𝙢𝙖𝙡𝙡𝙮 𝙥𝙧𝙤𝙘𝙚𝙨𝙨𝙚𝙙 𝙛𝙤𝙤𝙙𝙨.

It’s harder to over-eat them.

They have lots of good stuff (vitamins, minerals, water, fiber, phytonutrients, disease-fighting chemicals, etc.) and are usually lower in calories.

Choose whole foods that you enjoy and will eat consistently.

2. 𝙀𝙖𝙩 𝙥𝙡𝙚𝙣𝙩𝙮 𝙤𝙛 𝙫𝙚𝙜𝙚𝙩𝙖𝙗𝙡𝙚𝙨.

Vegetables — especially colorful ones — are obviously super healthy. They give you a lot of volume and nutrients for very little calories. And many of them are fun to eat (think crunchy carrots, baby tomatoes, etc.).

3. 𝙂𝙚𝙩 𝙦𝙪𝙖𝙡𝙞𝙩𝙮 𝙘𝙖𝙧𝙗𝙨 𝙖𝙣𝙙 𝙝𝙚𝙖𝙡𝙩𝙝𝙮 𝙛𝙖𝙩𝙨 𝙛𝙧𝙤𝙢 𝙬𝙝𝙤𝙡𝙚, 𝙡𝙚𝙨𝙨 𝙥𝙧𝙤𝙘𝙚𝙨𝙨𝙚𝙙 𝙛𝙤𝙤𝙙𝙨.

For carbohydrates, look for whole grains, beans and legumes, starchy tubers (such as potatoes and sweet potatoes) and fruit. The combination of resistant starch, fiber and water content will help you feel fuller, for longer.

For fat-dense foods, look to high-quality oils and butters, nut butters, nuts/seeds, avocados, and even a little dark chocolate. Fat tends to be digested the most slowly of all the macronutrients, especially sources that are less energy-dense and higher in fiber (e.g. nuts, seeds, avocados).

From

• • •
Are you ready to make the right changes to live your best life? We have a team of professionals ready to help you achieve your goals. Fall into FITNESS before 2022 is gone!

Schedule your FREE Initial Call with a Coach to learn more. (Link in Bio).

"When we eat too quickly we end up eating more than we need, which leads to poor digestion, weight gain, and lower satisfaction from eating.

Eating slowly, in contrast, makes for better digestion, easier weight maintenance – and much greater satisfaction from our meals.

Give these helpful tips a try to start eating slowly this week:

1. Sit down to eat in a calm environment with minimal distractions. Don’t eat while driving, while watching TV, while texting, etc. Pay attention to your food.

2. Put down your utensils between bites. Take a moment. Breathe. If you’re eating with other people, enjoy making witty conversation for a few minutes.

3. Set aside time to eat – at least 20-30 minutes for each meal, and preferably even longer at dinner. Don’t just eat “whenever you get around to it” or treat it as an inconvenience. You’re fueling your body and maybe spending quality time with friends and family. That’s important. It deserves an appointment."

From:
• • •

Do you need help building nutrition and lifestyle habits that improve your physical and mental health, help you better manage stress, and get sustainable results? We'll show you how.

Book your FREE Initial Call with a Coach TODAY! Link in Bio.

"We’re a rushed, distracted, and too-busy society. Most people in North America eat fast. Really fast. We rarely take the time to savor our food… or sometimes even to chew it properly.

We rush our food no matter who we are.

When you eat slowly, you digest better. You lose or maintain weight more easily. Yet you also feel more satisfied with each meal.

Conversely, if you rush your meals, your digestion suffers. Meals are stressful. And it might seem like each meal is over too soon, which often makes you want to eat more. Or you “overshoot the runway”, finishing the meal before your natural satiety signals kick in, and ending up suddenly — uncomfortably — overstuffed.

It’s simple: Slow down your eating and enjoy improved health and well-being."

From

• • •

We are the only gym in the area with core habit programming and a Certified Stress, Sleep, and Recovery coach! Book your initial call with a coach TODAY! Link in Bio.

"I love being in a healthy routine. I love being able to share with experience with my wife Coco. I also really appreciate the friendship with fellow athletes and coaches. I am very grateful for all EastieFit has done for me."

-Ryan Persac

"When you feel discomfort, sit with it, in whatever form it takes, for 10 minutes.

During that time, notice and name the discomfort as best you can.

After that, make the choice you feel is appropriate. (There are no wrong answers here. You choose what to do. Just sit with the discomfort before taking any action.)

You can apply this challenge to any kind of uncomfortable situation you face. For example:

“It’s five o’clock and all I want to do is pour myself a glass of wine—even though I committed to breaking that habit.”

Regardless of which decision you make, first you’ll sit with the discomfort. Simply be with it. See how it feels.

By practicing for 10 minutes a day for two weeks, you'll get stronger.

𝐘𝐨𝐮𝐫 𝐝𝐢𝐬𝐜𝐨𝐦𝐟𝐨𝐫𝐭 𝐭𝐨𝐥𝐞𝐫𝐚𝐧𝐜𝐞 𝐠𝐫𝐨𝐰𝐬.

For instance, if you wait for 10 minutes before cracking open that extra beer or pint of ice cream you might find you no longer need it.

When channeled appropriately, discomfort tolerance is like a 𝐬𝐮𝐩𝐞𝐫𝐩𝐨𝐰𝐞𝐫.

It allows you to embrace discomfort as an opportunity for growth.

To let go of the difficult-easy behaviors that don’t serve you.

And yes, to finally𝙜𝙚𝙩 𝙘𝙤𝙢𝙛𝙤𝙧𝙩𝙖𝙗𝙡𝙚 𝙬𝙞𝙩𝙝 𝙗𝙚𝙞𝙣𝙜 𝙪𝙣𝙘𝙤𝙢𝙛𝙤𝙧𝙩𝙖𝙗𝙡𝙚."

✏️

• • •

We are the only gym in the area with core habit programming and a Certified Stress, Sleep, and Recovery coach! Book your initial call with a coach TODAY! Link in Bio.

"Starting nutrition consultation with coach Bryan was one of the best decisions I’ve ever taken. Having a trained nutritionist to advise me was very important, as he is keeping me in the on track, accountable and providing a holistic approach that supports improvement of the overall lifestyle .

As soon as my training became very consistent (5 times/week), one of the first goals we set, was to increase the protein intake. I had not realized that the nutrition habits I had at that time could not support my body’s needs in protein anymore.

The combination of consistent exercise and increased protein intake at every meal had an immediate effect on my body. Not only I lost a significant percentage of body fat, but I also observed a large increase in my muscle mass.

Soon after I started working with coach Bryan, I noticed that I started to get stronger and that was reflected to my performance during the workouts. I surprisingly realized that I could do strict pull-ups finally! I was never able to do more that 1-2 pull-ups before, even when I used to weigh less (and keep in mind I started CrossFit back in 2018)!

This is an ongoing effort and I am excited about the results!

Working out and building healthy eating habits is a state of mind. It should be an enjoyable journey not a restricting, short term switch to our eating habits.”

-Danai Chasioti

• • •

We have a team of professionals who can help you get the results you've been wanting a while ago. Schedule your FREE Initial call and talk to one of our Coaches TODAY (Link in Bio). 💥

"For about a year I hit a plateau in my body composition results.

I thought that by working out harder I could achieve the results I wanted, but it turned out that developing a bulletproof sleep routine at night combined with a mindset shift helped more than exercise.

You have to believe in the power of tiny habits.

Change comes from small, consistent, healthy choices that you make everyday.

It is going to take longer than you think, so be patient and stay humble in the process, frequently checking in with yourself but not passing judgement on the choices you make.

Big agro, pharma, and tech companies are creating a society that runs on instant gratification and it is changing how humans behave.

You have to hack the system and design an environment free from distraction and temptation so you can optimize your human potential."

-Coach Bryan

• • •

We have a friendly community and team of professionals ready to support your journey towards a life you are able to enjoy while you walk towards a better version of you.

Interested in hearing more? Schedule your FREE Initial Consultation with one of our coaches. (Link in Bio).

"I’ve recently started eating more protein!

After years of learning and being told it’s one of the key ways to build muscle I finally listened.

I love numbers and data so it’s nice to have InBody scan data where you can actually chart how your body changes.

I like seeing the trend of losing body fat, but also gaining muscle. I don’t get too attached to the numbers, but it’s one way to motivate yourself…keep the trend you want going.

My training has helped me become stronger and build muscle, but I don’t think that’s the most important part of CrossFit for me.

I think of CrossFit as a way I can stay healthy and even prevent future health problems/disease.

I have significant family history of cancer, diabetes and heart attacks. I know most of that is genetic, but one thing I can control is what I eat and how I train my body.

Everything I can do now will set me up for a better future.

I’m grateful for CrossFit because it’s a guaranteed way I can motivate myself to be healthier and in turn, stronger."

-Nkem Aduka

• • •

We want to make sure that you find a way to finally overcome all the challenges that have kept you away from becoming the best version of you! Schedule your FREE Initial call with one of our coaches (Link in Bio) 📩

For different reasons, we're constantly running on a "fight or flight mode" during the day, your heart rate us up, you're constantly worried about things, etc.

For us to switch over to a "rest and digest mode", we need to do some small actions before bed.

• • •

You can start with one of the following, for 5 minutes before going to sleep:

𝗝𝗼𝘂𝗿𝗻𝗮𝗹 / 𝗠𝗲𝗱𝗶𝘁𝗮𝘁𝗲 / 𝗣𝗿𝗮𝘆 / 𝗗𝗼 𝗬𝗼𝗴𝗮

You can use the following frame in order to develop this habit:

GOAL: Improve Recovery
⬇️
SKILL: Fall asleep quickly
⬇️
PRACTICE: Reduce stress before bed
⬇️
HABIT: 𝗝𝗼𝘂𝗿𝗻𝗮𝗹 / 𝗠𝗲𝗱𝗶𝘁𝗮𝘁𝗲 / 𝗣𝗿𝗮𝘆 / 𝗗𝗼 𝗬𝗼𝗴𝗮

•

Remember that what you do the 23 hours after your workout can improve your recovery and help you see RESULTS. 💣

• • •

Are you looking to develop better SLEEP habits? We have Certified Coaches willing to help you learn new practices to boost your recovery. It is possible for you to change what you are not happy with anymore, you just need to ask for help.

Schedule your FREE Initial Call TODAY! (Link in Bio) 📩