United Fitness CrossFit

Big congrats to these coaches always learning and growing! We are really proud of them!

It’s no small feat to give up a whole weekend to continue their education ( it’s not like they don’t have families and a hundred other things they could be doing!!) But this weekend will prove to be a benefit to you as well!! Better coaches make better people!

And we already think we have the best coaches in the Triangle!!! But this is just extra icing on top!! Love our coaches and the love they have for this community! They make the difference!!





And instagramless Mr. Gage.

With only 15 days until the first Friday night lights, what can you actually do to make your performance the best it can be in such a short amount of time?

You’d be amazed at how good you can feel with just 2 weeks of consistency in the basics!!

1: eat whole food, high protein meals!
2: sleep
3: stay hydrated
4: focus on just one thing to improve!!

So simple! Try it and see if it works for you!!

Need a new gym to call home? We would love to have you join us at such an exciting time!

Let’s not overcomplicate the process. Of course there are ups and downs along the way. Some days, weeks, months, and years are better than others. Overall- you keep doing the basics and the results will come.

Come join our gym as we focus on the basics! We don’t promise overnight results- that’s because we believe in life long progress.

As we gear up to launch our challenge we want to introduce you guys to our amazing coaches who are leading the charge!

We all know Beth already as our nutrition coach BUT we are very excited to be bringing Dani on as our newest nutrition coach! If you know Dani you know that nutrition has been a big part of her life and she has a heart to serve people!

As a reminder we offer on-going nutrition coaching that extends beyond the challenge and tailors the program to your specific needs and goals! Let’s get after it!

Still time to sign up for this challenge!

It’s time to get serious and it’s time to sign up!

Challenge yourself! And do it with your fittest friends! No better time and no better community to do it with!

Simple, foundational, proven habits that work! Time to Optimize!

While the enthusiasm for making positive lifestyle changes is admirable, it’s important to approach these changes with consideration and avoid making too many adjustments too quickly.

✅ 𝙎𝙩𝙖𝙧𝙩 𝙎𝙢𝙖𝙡𝙡

Instead of trying to overhaul your entire lifestyle overnight, start with small, manageable changes.  Gradual changes are more likely to become habits that stick.

✅ 𝙁𝙤𝙘𝙪𝙨 𝙤𝙣 𝙊𝙣𝙚 𝘾𝙝𝙖𝙣𝙜𝙚 𝙖𝙩 𝙖 𝙏𝙞𝙢𝙚

Trying to tackle multiple aspects of your life simultaneously can be overwhelming and lead to burnout. Identify one specific habit that you want to improve first and concentrate on making positive changes in that area before adding on another.

✅ 𝙀𝙨𝙩𝙖𝙗𝙡𝙞𝙨𝙝 𝙖 𝙍𝙚𝙖𝙡𝙞𝙨𝙩𝙞𝙘 𝙏𝙞𝙢𝙚𝙡𝙞𝙣𝙚

Understand that meaningful lifestyle changes take time. Rome wasn’t built in a day, and sustainable habits don’t form overnight. Set realistic and achievable short-term goals that contribute to your long-term objectives.

This approach allows you to celebrate small victories along the way and stay motivated.

Here’s a few things to get you started in the right direction- if you didn’t have any already!!

“Pretty good” the majority of the time is way better than being “perfect” for just some of the time!

Pick something you can be consistent with for a long time. If you find yourself not able to stick with it then it’s too hard and you need to make it even easier and even smaller. Habits matter. Habits make you or break you. Start small and work up!

A huge thank you to all who have served, from our United community to you!

The benefits of exercise and moving our bodies are endless. Working out with friends provides the extra accountability and sometimes just the motivation we need to show up.

Get yourself a group of people that want you to be better and encourage the healthy habits- it could just change your life.

Looking for a gym? We would love to have you join us! Link in bio to get started!

Don’t forget today and tmr are the last days to order from the online store.

Shirts, tanks, crop tops, hoodies, sweatshirts, and joggers. It’s all there! Get it now while you have the chance!!!! Store closes tmr!

Link in bio takes you to the store!

Get some early Christmas shopping done!

Get comfortable being uncomfortable. Not in a “always push the weights to the limit” but that might mean choosing the workout over sleeping in, choosing to make your food at home/ meal prep instead of eating out, setting a budget and sticking to it instead of those new shoes 😳. Choose the hard today for an easier tmr.

𝑰𝒇 𝒚𝒐𝒖 𝒂𝒓𝒆 𝒔𝒆𝒓𝒊𝒐𝒖𝒔 𝒂𝒃𝒐𝒖𝒕 𝒂𝒄𝒄𝒐𝒎𝒑𝒍𝒊𝒔𝒉𝒊𝒏𝒈 𝒚𝒐𝒖𝒓 𝒈𝒐𝒂𝒍𝒔 -- 𝒘𝒉𝒚 𝒘𝒂𝒊𝒕?

As we head into the last 2 months of the year, our mindsets switch to waiting until the new year.

A question to ask yourself is, "𝒘𝒉𝒚 𝒘𝒂𝒊𝒕"?

𝘞𝘩𝘺 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘭𝘦𝘵𝘵𝘪𝘯𝘨 4 𝘩𝘰𝘭𝘪𝘥𝘢𝘺 𝘮𝘦𝘢𝘭𝘴 𝘤𝘢𝘶𝘴𝘦 𝘺𝘰𝘶 𝘵𝘰 𝘸𝘢𝘪𝘵 𝘶𝘯𝘵𝘪𝘭 𝘵𝘩𝘦 𝘕𝘦𝘸 𝘠𝘦𝘢𝘳 𝘵𝘰 𝘬𝘪𝘤𝘬𝘴𝘵𝘢𝘳𝘵 𝘺𝘰𝘶𝘳 𝘫𝘰𝘶𝘳𝘯𝘦𝘺 𝘵𝘰 𝘣𝘦𝘤𝘰𝘮𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘣𝘦𝘴𝘵 𝘴𝘦𝘭𝘧?

We want to help you end 2023 feeling better than ever so you can tackle those New Year Goals.

𝐋𝐞𝐭'𝐬 𝗴𝗲𝘁 𝘀𝘁𝗮𝗿𝘁𝗲𝗱!!

👉🏼𝗖𝗹𝗶𝗰𝗸 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝘁𝗵𝗲 𝗯𝗶𝗼 𝗮𝗻𝗱 𝗯𝗼𝗼𝗸 𝗮 𝗳𝗿𝗲𝗲 𝗶𝗻𝘁𝗿𝗼 𝘁𝗼𝗱𝗮𝘆!

Consistency is the key 🔑!

Most of the time the very boring stuff is what gets the job done. It’s not the flashy programs that promise instant results. It’s the grind. Want different results then you’ve got to do different things… like actually sticking to the one thing for a long period of time without giving up.

Drop down a few colors and focus on perfect form, master the pvc, eat the same nutrient dense foods. Day in and day out.

It’s a beautiful thing when we can bring our fitness and fun together! The Halloween Bash is just that. It’s a whole lot of fun, nothing too crazy, and even if you are a beginner you can do it!

There is still plenty of time to sign up! And even if you are not planning on competing ( though you should) come hang out and cheer everyone on!

who you doing it with this year?

When we say “discipline” we mean the choice is up to you. It’s not a matter of willpower. Willpower is closely tied to motivation those things come and go. What we mean is choosing the seemingly hard option in the moment that will reap benefits down the road. You may not see any fruit from it for awhile but you choose to do the hard thing anyways. Is it too hard? Then automate it so you aren’t making the choice- the choice is already made for you.

Let’s reclaim the lost art of discipline and treat ourselves to a dose of getting out of our comfort levels to make the necessary changes we need.

In the mood for a pumpkin fix? Try these no-bake sweet treats with 11g of protein per serving! 

𝙄𝙣𝙜𝙧𝙚𝙙𝙞𝙚𝙣𝙩𝙨
1/2 cup rolled oats
1 scoop whey protein powder
1/4 cup smooth nut butter
1/4 cup canned pumpkin
1 tsp pumpkin pie spice
1 tablespoon chia seeds
US Customary - Metric

𝙄𝙣𝙨𝙩𝙧𝙪𝙘𝙩𝙞𝙤𝙣𝙨
Mix all ingredients together.
Make into 8 balls.

From your friends  

Like this recipe? Want more like it? Did you know that we have a whole recipe index of easy and healthy recipes on our website? Just head on over and click the nutrition section to find an endless supply of recipes to feed you and your family!!

Consistency is something we will never stop preaching. You can’t get fit in one day, you can’t lose fat or gain muscle with one good meal. It takes lots and lots of consistency making mostly right decisions most of the time. No magic, no mystery, just consistency. Simple not easy.

Instead of being super restrictive during the week and going off the rails during the weekend, why not try a little moderation? Besides nailing 5 of the 7 days is only 71% of the week! Don't expect A+ results with D effort!

PSA: It's ok to have the occasional treat. Enjoy it, then move on.

At United Fitness CrossFit, we like to keep it simple with three core nutrition principles.

✨ Focus on whole foods first (Eat mostly meats and veggies, nuts and seeds, some fruit, little starch, and minimal added sugar)
✨ Balance macronutrients (Pair protein, carbs, and fats together)
✨ Limit the amount of ultra-processed foods and added sugar.

Notice how it doesn't say eliminate completely. Instead, focus on moderation.

Need help getting started? We offer individual nutrition coaching that works by building in habits that can be transformative in how you approach food! Get dialed in today!

Kids’ CrossFit Classes are going strong!

We love having the next generation in classes learning basic movement patterns that will be used in every day life as well as transferring over to other sports and activities the kids do as they get older.

Raising the next *elite* generation is a privilege and we are happy to have you and your family join us!!

𝗪𝗵𝗮𝘁 𝗬𝗼𝘂 𝗖𝗮𝗻 𝗖𝗼𝗻𝘁𝗿𝗼𝗹 𝘃𝘀 𝗪𝗵𝗮𝘁 𝗬𝗼𝘂 𝗖𝗮𝗻'𝘁

We tend to worry about things that are out of our control.

𝗜𝗻𝘀𝘁𝗲𝗮𝗱, 𝗳𝗼𝗰𝘂𝘀 𝗼𝗻 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗰𝗼𝗻𝘁𝗿𝗼𝗹, 𝘆𝗼𝘂𝗿 𝗮𝗰𝘁𝗶𝗼𝗻𝘀 (𝗮𝗻𝗱 𝗿𝗲𝗮𝗰𝘁𝗶𝗼𝗻𝘀), 𝘆𝗼𝘂𝗿 𝗺𝗶𝗻𝗱𝘀𝗲𝘁 𝗮𝗻𝗱 𝘆𝗼𝘂𝗿 𝗲𝗳𝗳𝗼𝗿𝘁.

Mindset Matters. Start fresh today and control the stuff you can. Trust the process, keep showing up, and don’t give up!

New week new challenge.

Keep growing and be willing to try something new!

We are always looking for people who are willing to try and willing to work hard. Are you one of them?

P.s. this picture was obviously not taken last week during the echo bike challenge. But the 2000/1700 meter ski for time is open and live! Be sure to get your ski in before end of day on Thursday!

Surrounding ourselves with people who push us, inspire us, and encourage us is one of the keys to our success in life and in maintaining a healthy body.

Need a community to back you, push you, encourage you? We’ve got it! Link in bio to join one of the best groups around.

“Alone we can do so little; together we can do so much.” —Helen Keller

Have you had your H2O today?

Here are a few reasons why:
💦 Body temperature regulation
💦 Joint lubrication
💦 Mood and energy levels
💦 Performance and recovery in the gym
💦 Sleep quality
💦 Flushes the byproducts of fat

Proper hydration is a balance between water and proper electrolytes.

Realistically look at the season you are in and make a goal that you can reasonably accomplish.

It’s easy to dream big and have this vision of our future self that is so desirable for us yet realistically unattainable for right now.

Slow and steady wins the race. Set a smart goal, create one new habit that will put you closer to that goal and stick with it. Then once you’ve engrained that habit move on to another one that will keep moving the needle for you.

Rome wasn’t built in a day and neither are you.

Time plus consistency will lead to results.

Everyone is on a journey and we are all going at different paces impacted by the very different lives we all lead. 

It’s not bad to look at someone’s effort or dedication and aspire to also put in the same type of work.

Just make sure you are running your race and staying in your lane. 

We all have a spot on the floor and everyone is welcome, but we all have different goals! Keep moving and keep growing!