Chalkline Crossfit

I called this “Fridge Dump”

Whenever I find a recipe I want to try and buy ingredients for, I always buy a bit extra… especially if it’s something I don’t use often (in this case eggplant).

The great thing about having extra produce hiding in the fridge is that when you’re short on time or ideas… you can throw stuff together and experiment!

For more details on this “Dump” or for more health, fitness and nutritions tips and advice, join our Free Facebook group “Get Fit & Healthy Conejo Valley!”

Just comment “YUM” below and I’ll send you the link to join

It’s Bring A Friend week at Chalkline!!

If you’ve ever been curious what a class is like, whether or not you could do it (spoiler: you can), now is the time! By coming in this week you can get a sneak peek at what our Chalkline fit fam is all about.

Shoot us a DM to get set up!

Wishing a very happy birthday to both Peter and Ibrahim (not pictured) today!! Thank you for being part of our family and giving us a reason to celebrate you!

Bring your friends and join us for a FREE Community workout!!

Sunday Oct 15th at 10am.

Click the link in our bio or below to register prior to Sunday. All levels welcome, from ultra beginner to advanced

https://chalkline.pushpress.com/open/event/cal_baa03edbe5ecad?framed=0

JOIN US FOR A FREE COMMUNITY WORKOUT!

This Sunday, Oct 15th at 10am...

All fitness levels, including total beginners, are welcome. You must pre-register to attend!

Book your No Sweat Intro now...

If you come to 6am you'll meet Terry and we promise he'll inspire you!

Reach out or DM "HELP" and we'll get in touch

Fall (or "summer light" if you live here in So Cal) is almost upon us! While you may not be on Team Pumpkin, this super quick recipe is a great base to add your favorite flavors. For more protein, add a scoop of unflavored or vanilla protein!

🎃🍁🦃

For more healthy recipes, fitness tips, wellness content and more... join our free Facebook Group "Get Fit & Healthy Conejo Valley". Comment "FALL" below and we'll shoot you over the link to join!

Are you #1?

We hear a lot about "putting yourself first"... but do you really ever do that? Do you even know how to?

Check out our latest blog post for information on why this is so important and a few quick suggestions on how to start.

https://www.chalklinecrossfit.com/blog/general/how-be-1

And if you need help, we are here to provide it. Just DM "help" and we'll be in tough.

Today, and always… we will never forget.

#911

Member Spotlight: Meet Peter C...

Book your No Sweat Intro now and we promise Peter's determination AND sense of humor will rub off on you.

https://api.grow.pushpress.com/widget/bookings/clcfappointments/nsi

Can you actually stay on track while on vacation?

YES!

Check out our latest blog post for some great information on why you shouldn't throw your healthy habits out the window and how to maintain them while on vacation.

https://www.chalklinecrossfit.com/blog/general/how-stay-healthy-and-active-vacation

REPOST FROM COACH/OWNER EMILY’S PERSONAL PAGE

This post will likely resonate with my fitness and weight lifter friends, but it's intended for all my ladies pushing peri / post menopausal age. I’ll preface this by saying that everyone's experience is different, this post simply speaks to my personal experience... but it may resonate with you.

TLDR; Just keep putting in the work and doing all the things.

Ever since entering this phase of life, I have not been myself. My strength, energy, body composition, sense of wellbeing, mood, ability to sleep and so many other things seemed to just vacate the premises over night. It's been one of the hardest phases of life to move through. It has also prompted me to learn as much as I can about this phase so that I can help other woman navigate through it more powerfully than I have. Hoping my original lack of knowledge and mistakes can help you.

Anyone who knows me, knows how much I LOVE lifting weights. Heavy weights. All the weights! One of the most depressing parts of this whole process has been watching my strength and ability to lift heavy vanish. It's brought me to tears many times. I still keep lifting, even if it's not heavy and just do what I can... but when something you truly love eludes you, it's extremely depressing. If you know me and how much I love to lift... you also know that I firmly believe every day should be deadlift day. I LOVE DEADLIFTS!!

Today was a STELLAR day! There truly aren't many of those to celebrate when it comes to working out the way I love to, so I really feel the need to shout it from the rooftops when they show up. Over the last several months, I decided to start rolling through Wendler cycles. Part of me felt like it was pointless since every time I lift something seems to go "wrong" or just hurt, and only a year post shoulder surgery I didn't think my shoulder would handle much... but I did it anyway.

I'm just wrapping up my 3rd cycle and this week I have hit PRs on all 3 lifts... 81 # Shoulder Press x 3 reps, 115 # Back Squat x 5 reps and today 181 # Deadlift x 5 reps!! That deadlift weight is only 19 # away from my all time 1RM that I hit in my early 40s!!! For me, that is like winning the weight lifting lottery at 54 years old!

I am definitely not on the other side of this menopause mountain yet. I have a LOT of weight to lose, a LOT of things yet to sort out as far as feeling good and more like myself again... it's a constant struggle and often feels like a full time job. Please trust me when I tell you is it SOOOOO easy to want to just throw in the towel and give up... lay on the couch eating pizza and bon bons, drinking straight outta the wine bottle, binge watching your favorite shows... especially when you quite literally feel like crap no matter what you do.

But don't do that. Keep doing the work. Keep doing all the things EVEN if they seem like they aren't working. Even if you still feel like crap. Even if you want to (or do) cry going in AND coming out...

Eat well
Move your body
Lift heavy s**t
Do things that bring you joy
and most importantly, CELEBRATE when you get a win!

You are worth it. It will pay off in the long run. And it's necessary to be your best and healthiest self.

If I can help you in any way... just let me know.

Happy birthday to all our "Leo's"!! ♌️

Member Spotlight: Meet Chase...

If you want to be like Chase (and I mean... who doesn't), book your No Sweat Intro by clicking the link below

https://api.grow.pushpress.com/widget/bookings/clcfappointments/nsi

I'm looking for 5 Conejo Valley people over age 45 that want to make a positive change in their life through fitness in the next 30 days.

Know someone?

Tag them. Refer them to me. Post below. Share this post.

Summer is a great time to put the focus back on you and give your mental health a boost. If you'd like some easy tips on improving mental health while enjoying summer, click the link below to check our latest blog post

https://www.chalklinecrossfit.com/blog/general/3-simple-steps-better-mental-health-summer

If you're looking for a fitness community that offers more than just workouts... look no further. Join the Chalkline fam in Westlake Village and embark on a journey of growth, resilience, and lasting friendships.

Book your Free No Sweat Intro at https://api.grow.pushpress.com/widget/bookings/clcfappointments/nsi or by clicking the link in our bio. We would love to learn about your health and fitness goals and find out how we can help you reach them!

For most women (not at Chalkline), the "missing piece" is lifting weights. The old "I don't want to get bulky" myth needs to be put behind us FOREVER. Weight lifting benefits everyone ESPECIALLY WOMEN and it's never too late to start and enjoy the many benefits, including improved body composition, lean muscle, confidence in and out of the gym, and fun! Get at it ladies, time to lift heavy sh*t!❤️💪🏻

Book A Free No Sweat Intro at https://api.grow.pushpress.com/widget/bookings/clcfappointments/nsi or by clicking the link in our bio and we'll discuss your health and fitness goals today!

**t

At Chalkline, you don’t sign up and hop straight into a group classes with a coach who knows nothing about you, and you know nothing about the class. You don’t sign up and jump right into lifting heavy or pushing hard like at many other gyms. Those are quick ways to feel frustrated, get hurt, and end up quitting your new fitness routine before you even really get started.👎

We start everyone with an Onboarding Program which consists of personal training sessions where we coach you through proper movement and technique, so you move safely AND we learn how YOUR body moves in the process. This helps us guide you down the best possible path to achieving your fitness goals. 👍🏻

Book your Free No Sweat Intro at https://api.grow.pushpress.com/widget/bookings/clcfappointments/nsi, or by clicking the link in our bio, so we can help you on your health and fitness journey today!

This Gym Doesn't Care
This gym doesn't care about your former gyms.
This gym doesn't care about that spin class you quit, the meditation you hated, or the park workout that made you want to puke.
This gym isn't here to punish you for what you ate.
This gym doesn't care about your wardrobe, your tattoos or your mistakes. If it did, the gym wouldn't let me in either. 🙂
This gym doesn't care about yesterday's score/results.
This gym is a celebration of what you CAN do. TODAY.
The hour you spend at this gym is an hour of friendship, play and personal achievement that makes your life better long-term.
You deserve it. Really...
Come play with us.

1. Book A Free No Sweat Intro Consultation. The link is in our bio (or below).

2. Show up to chat and make sure we're a good fit. If we are, we'll develop a custom plan for you and your goals, discuss membership and pricing options, answer any questions you may have, and get you signed up!

It's that simple. We can't wait to meet you!🙂

https://api.grow.pushpress.com/widget/bookings/clcfappointments/nsi

BRING A FRIEND WEEK

Next week, June 26th through July 1st, we are inviting our members' friends, family, co-workers, favorite baristas, dog walkers (you get the point) to come in as our guest and try out the gym for the week.

This isn't something we do often as we have an onboarding process new members have to go through before jumping into classes... but we've made arrangements to allow non-members to enjoy a class and see what we're all about.

Don't have a friend here at Chalkline? No problem... I'll be your friend!! If you're interested in joining us for the week, just fill out the form linked in our bio or below. Anyone hoping to attend will need to pre-register and handle all of the paperwork prior to their first class.

We hope to see you (and perhaps one of YOUR friends)!

https://api.grow.pushpress.com/widget/form/afjS8OwjZqYOUpG5E9Oo

At Chalkline, we don't gauge the effectiveness of your workouts by how hard we make you work, how much you sweat, or how high your heart rate goes like other gyms might. Those markers can get a bit "gimmicky"

We gauge workouts by what really matters...

Are you getting stronger?
Are you gaining lean muscle?
Are you increasing your endurance and capacity?
Are you getting fitter, losing inches/weight/body fat?
Do you feel good?
Do you love it and want to return day after day?

THAT'S how we gauge workouts... RESULTS! 💪🏻

Book your Free No Sweat Intro at the link below or in our bio. Let's talk about your goals and how we can help you realize them!

https://api.grow.pushpress.com/widget/bookings/clcfappointments/nsi

🔥At Chalkline, we help busy people get fit and healthy through personal training, group classes, nutrition and most importantly, accountability.🔥

✨We focus on what actually makes people healthier and not the fluff or fads that don't work.✨

Book your Free No Sweat Intro by clicking the link below or in our bio so we can learn more about your health and fitness goals!

https://api.grow.pushpress.com/widget/bookings/clcfappointments/nsi

Happy Father's Day to all our Dads!

Since we're about half way through the month it seemed like a good time to celebrate ALL our June Birthdays!!!

Thanks to everyone who attended our Community Workout yesterday!

Check with us the 2nd Sunday of every month for details on these events!!

Free Community Workout!!

The 2nd Sunday of every month we open our doors to the community.

Come join us this Sunday, June 11th @ 11am for a fun and challenging workout, with options for all fitness levels. Bring some friends or just meet some new people here!

To attend you must pre-register... click the link below (Facebook) or via the link in our bio (Instagram) or call us with any questions!

See you Sunday!
https://chalkline.pushpress.com/open/event/cal_8eb88f6f472928?framed=0

MEET LYNN...

This is one Bad-A$$ Babe! She has been with us for about 2 years and always gives it her all.

When she first started with us, her conditioning was lacking and she had some significant limitations in her knees. But she never let that stop her, never complained (well, maybe a little) and definitely never stopped. She always does what she can.

Yesterday, she decided it was time to amp things up a bit! After using practice ropes (there's no rope so you can't trip) for a while, she decided it was time to use the actual rope... and she KILLED IT! Doing at least 30 singles in a row, multiple times.

She also decided to go a little bigger and aim for Toes to Bar (instead of just knee raises like she's been doing doing). Every single rep, she got those feet up as far as she could!

Her last win of the day was executing modified Pistols (single leg squats) without using her hands or any assistance other than the box... this and the jump rope shows just how strong her knees have gotten!

After all that "extra", I get a text from her today saying "There is not a major muscle group on my body that is not sore. Thank you!"

Thank YOU Lynn for being such an inspiration and always showing up!

Remember and Honor

ARE YOU MOTIVATED?

What IS motivation? If you look up the definition it will say a "reason or reasons one has for acting or behaving in a particular way," but that's pretty vague if you ask me. Many of us think we are just motivated or not motivated, end of story.

UNPOPULAR OPINION: motivation is both a FEELING and/or an ACTION, depending on the context.

If we change our eating and suddenly lose a few pounds, we were motivated to take an action that provided a desirable result and are then even more motivated to continue. However, if we are sitting on our couch complaining about how we can lose weight, can't get to gym and telling ourselves we are just unmotivated... that my friends is a feeling.

One of the best pieces of advice I can give most people (in life and in the gym) is that our thoughts and feelings, while valid and requiring some attention and management at times, are NOT our friends. If we let them run the show, most times we will be living a rather unhappy, unfulfilled life. They are NOT the boss of you (unless you allow them to be).

So the next time you FEEL unmotivated, think of what action you would take if you WERE motivated... and then take it! Prove yourself wrong. One small, simple action can fuel a landslide of motivation... you just have to act!

If all you did in 2023 was:

Walk.

Have fun.

Read books.

Strength train.

Enjoy fresh foods.

Make time for family.

Build local community.

Ignore internet fights.

Drink mostly water.

Quiet your ego.

Be playful.

Breathe.

Sleep.

You’ll be in the top 1% without even trying.

(Credit: Jonathan Goodman)

NUTRITION NUTRITION NUTRITION

I am never one to discount the positive effects of exercise or to tell someone NOT to exercise (kinda bad for business AND health). But far too often the subject of Nutrition get overlooked.

You've probably heard the saying "abs are made in the kitchen" or the one that says nutrition is 85% of the equation... but I prefer to tell people it's actually 100%! 😲

Why? Because you quite literally can't out train poor nutrition. Whatever goal you are trying to reach in this realm will almost certainly require you to focus on nutrition! Leave that out of the equation and you may find yourself wondering what's wrong with you and why you can't get where you want to be.

In some cases, where the objection is "I just don't have time to get to the gym" or "I just can't afford to hire a trainer", a focus on nutrition becomes critical! (Btw, not having time or money is never a valid excuse. There is always something you can do to move your body toward fitness).

If you are struggling to hit specific goals or see certain results and either haven't put a focus on nutrition OR you have but it doesn't seem to be working... Get in touch to book a free Nutrition Consultation. Together we can take a deep dive and create a plan to get you closer to those goals.

LIFT HEAVY SH$T!
This one's for the ladies!

Ladies if you are not lifting weights you are not only doing yourself a huge disservice, you could also be setting yourself up for future "trouble". The demands of the female reproductive system, our hormonal fluctuation and cessation in menopause puts our bodies at risk for a whole HOST of issues throughout our lives. Most notably as we age are Osteoporosis and increased risk of heart disease, diabetes, muscle loss, weight gain and much more.

Hand down THE BEST WAY to help combat these issues (in my possibly not so humble opinion) is to lift heavy weights as often and for as long as you can. Now, before you come at me... "heavy" is relative to your ability. So don't give yourself an automatic out by saying you can't lift heavy enough.

If you're in your 20s or 30s now is definitely the time to start, build your knowledge, strength and capacity and then keep it up for the rest of your life. But even if you are in your 40s, 50s or beyond... it's not too late!

If you start a new habit of working out and lifting, just be sure to do so under the watchful eye of a knowledgable coach who is well versed in women's bodies. There's nothing worse than getting motivated to start a new program, putting in the work and not seeing results. We all know from all the useless diets we've tried over the years, am I right?! So get help to know that the work you put in will get to your eventual goals.

You can get in touch with us by booking a No Sweat Intro to discuss what will work best for your ind **t ividual. Either way, go out and LIFT! 💪

Monday vibes!

Starting the week off on the best possible foot. Every day is an opportunity to live as your best self!

What if you LOVED your gym?

What if you missed it while you were away?
What if you fell in love with your workouts?
What if you were excited to see your coach every day?
What if you were tempted to exercise – even on your off days?
What if you couldn’t wait to get there?
What if you knew your coach was keeping an eye on your progress?
What if others would miss you if you DIDN’T show up?
What if every single rep was WORTH it?
What if you went home laughing every time?
What if you could track your personal best workouts online?
What if you could see how your friends did that day?
What if you started to get addicted?
What would happen?

Better Late Than Never!!

Wishing our April and May babies a very (even though belated) birthday!!!

Wishing all of our mamas out there a very special day. Without you, none of us would be here!

Take time to nurture and care for yourselves the way you so selflessly care for you families.

Happy Mother's Day from our Chalkline family!