Onto Health

Leanne is proving that getting older doesn’t mean slowing down. A retired court reporter and longtime CrossFitter, she shares how intentional habits, movement, and community have helped her stay active, healthy, and independent well into her seventies.In this episode, Leanne reflects on a lifetime of staying active—from swimming and skating as a child to hiking trails, gardening, and strength training today. She opens up about navigating osteopenia, arthritis, and the mindset shifts that helped her take control of her health instead of accepting limitations.We also talk about the role nutrition played in her transformation. After struggling with weight and unhealthy eating habits, Leanne found success through Bright Line Eating, cutting out sugar and flour and losing over 30 pounds—weight she’s maintained for nearly a decade. She shares how understanding the connection between food, habits, and brain chemistry changed the way she approached health for good.Leanne explains why strength training has become such an important part of aging well, and how CrossFit’s scalable approach allows her to safely build muscle, improve bone health, and continue doing the things she loves. More than anything, this conversation highlights the power of consistency, curiosity, and refusing to believe it’s “too late” to make a change.Whether you’re navigating health challenges, looking for motivation to start moving again, or hoping to stay active for years to come, Leanne’s story is a reminder that health is something you can continue building at every stage of life.

Starting something new can feel intimidating—especially when fear, injury, or self-doubt get in the way. Steve knows that feeling well. After years of a sedentary lifestyle, work stress, and ongoing knee pain, stepping into the gym felt overwhelming. But once he took that first step, he realized fitness was far more approachable—and rewarding—than he expected.In this episode, Steve shares how just a few months of consistent effort completely changed his outlook on health and movement. We talk about overcoming gym anxiety, learning scalable movements, and how the support of coaches and community helped him build confidence along the way.Steve opens up about the frustrations of trying unfamiliar movements, navigating injuries, and balancing fitness with retirement and family life. He also shares practical habits that helped him stay consistent—from meal prep and recovery routines to building a schedule that made health a priority instead of an afterthought.This conversation is a reminder that health doesn’t require perfection or an athletic background. It starts with showing up, being willing to learn, and trusting that small steps add up over time. Steve’s story proves that it’s never too late to take control of your health and create momentum that changes your life.

Most people don’t think of retirement as a time to get stronger—but Ted is proving otherwise. After retiring last year, he made a seamless shift from a busy work life to one centered around fitness, outdoor adventure, and personal growth.In this episode, Ted shares how intentional planning and discipline helped him stay active through a major life transition. From trading late nights for early mornings to building routines that support hunting trips and hiking adventures, he’s created a lifestyle that keeps him moving with purpose.We talk about how CrossFit plays a role in building the strength and endurance he needs for rugged environments, why routine doesn’t have to mean boredom, and how staying physically prepared allows him to maintain independence and confidence in the outdoors.Ted’s story is a reminder that health isn’t something you age out of—it’s something you continue to build. Whether you’re approaching retirement or just thinking about your future, this episode will challenge you to stay ready for whatever comes next.

In this episode of Onto Health, we sit down with Arielle—a mom, athlete, former military paralegal, and current doctoral psychology student—whose story challenges what most people think strength training is really about.Arielle shares her journey from military service, where she worked in high-stakes law and declassified court cases, to finding CrossFit and completely transforming both her physical and mental health. Along the way, she’s balanced motherhood, injury recovery, and the demands of academia—all while continuing to show up and get stronger.We talk about what it actually looks like to push past your comfort zone, and how that builds more than just muscle. From learning proper movement and technique, to developing mental toughness through both the military and the gym, Arielle breaks down how resilience is built over time—not overnight.We also get into the bigger picture—how community support plays a role in overcoming injuries and setbacks, why health should be a lifelong pursuit, and how shifting the focus away from aesthetics (especially for women) can be a game changer.Arielle’s story is a reminder that strength isn’t just about how you look—it’s about how you live. It’s about confidence, longevity, and showing up for your life in a bigger way.

In this episode, we hear Laura's journey onto health. Shaped by resilience, change, and reinvention. From growing up in Chicago and staying active through various sports, to working in criminal justice, this conversation explores how life experiences shape our relationship with health.After navigating menopause-related weight gain, she decided to invest in herself by hiring a coach—who ultimately recommended CrossFit. That recommendation became a turning point. She shares what it’s like to start something new later in life, shift priorities, and embrace strength not just as a physical goal, but as a way to show up fully for the next chapter of life.

In this episode, Jeffrey sits down with Alicia—nurse, mom, and powerful example of what it looks like to choose health with intention. She opens up about her early intimidation around CrossFit, how her work in healthcare shaped her views on wellness, and the turning point that came after navigating PCOS and a ruptured ovary.Alicia shares how those experiences pushed her to take her health more seriously—so she can stay active, present, and involved in every part of her son’s life. From overcoming fear to finding strength in community, this conversation highlights the real “why” behind getting healthy and how the gym can become a place of healing, confidence, and purpose.

Alaina knows fitness. From high-school sports to studying athletic training in college, to working as a certified strength and conditioning coach — movement has always been part of her identity. But being experienced doesn’t mean every gym feels right.After 5 incredible years at CrossFit Worthy and several moves that brought her through different affiliates, Alaina found that not every space offers belonging. Some gyms leaned competitive, leaving her feeling out of place — even with her deep fitness background.In this episode, she shares why finding an environment rooted in health, support, and real community matters more than PRs or leaderboards. Her story reminds us that feeling welcomed, seen, and supported isn’t a beginner need — it’s a human one.

From childhood gymnastics to competitive soccer in high school, movement was always part of Justin's life—until the college "freshman 15" hit him with more than 15#. After joining a fraternity, he found inspiration in a fitness-focused friend, sparking a journey that led to weight loss, muscle gain, a love for cooking, and healthier habits that stuck.Now a CrossFit member, he shows up not because motivation magically appears, but because community keeps him accountable. In this episode, we talk about rediscovering fitness, learning to cook creative meals for his wife, and finding a routine that works—even when self-motivation doesn’t.

Part 2 with Danielle and Leslie dives deeper into how CrossFit extends beyond the workouts. They share how showing up to the gym helps them clear mental space, reset after long days in healthcare, and stay grounded through life’s challenges. From navigating injuries to finding balance and support within the community, Danielle and Leslie open up about how the culture at the gym continues to shape their daily lives—reminding them that health is as much about mindset as it is about movement.

Danielle and Leslie are inseparable. From working side by side in healthcare and end-of-life care to joining CrossFit together, their bond runs deep. In this episode, they share how their careers have reshaped their understanding of what it truly means to live well. Since starting CrossFit in 2021, they’ve discovered strength, community, and purpose in movement—and they bring that same energy to helping their patients live with dignity and joy. This conversation dives into friendship, perspective, and how choosing health can create a ripple effect that reaches far beyond the gym.Stay tuned next week for part 2!!

This week’s guest shares her unique journey from immigrating to the U.S. from Russia as a child to finding passion in both the classroom and on the water as a dragonboater. As a 7th grade English teacher, she’s discovered that starting her mornings with a workout sets the tone for a more focused, productive day. We talk about discipline, balance, and how fitness empowers her to show up stronger for herself and her students.Check out DragonFlyers here: https://www.dragonflyers.org/

In this episode, we sit down with Margo, a CrossFit member and, Physician Assistant who shares her personal weight loss journey—alongside her medical expertise. It’s a deep dive into what the healthcare system gets right (and wrong) when it comes to weight loss, metabolic health, and the role of muscle. From personal experience to professional insight, this episode blends real talk and real science in a way that’s both relatable and incredibly informative. Whether you’re on your own journey or just want to understand more about how the body works, this one’s worth a listen.

As a mom of five, former nurse, and military veteran, she’s no stranger to discipline and resilience. In this episode, we talk about what keeps her consistently showing up at the gym—and why it matters. Her goal? To be a strong role model for her daughters and show them that being healthy doesn’t have to be extreme. From busy mornings to barbell lifts, her story is all about balance, consistency, and leading with love.

In this episode of Onto Health, we talk with Jayden, an athlete at heart who spent her younger years trying out sports until volleyball finally clicked. Playing libero and setter taught her to love strategy, movement, and team dynamics—but finding that same spark in fitness as an adult wasn’t easy. Planet Fitness felt impersonal, and motivation was hard to come by—until a friend and their mom invited her to try CrossFit. Though she initially thought she wasn’t fit enough, what she found was a sport that welcomed her exactly as she was. Years later, she’s still showing up, still loving the challenge, and still proving that fitness really can be fun. This is a story about shifting your mindset, saying yes to new things, and finding a community that meets you where you are.

In this episode of Onto Health, we sit down with Liz—our very first member, a true gym legend, and living proof that age is just a number. Now 68, Liz has seen it all: decades of fad diets, exercise routines, and weight fluctuations. After double hip replacements and overcoming injuries like frozen shoulder, she's still going strong in the gym and just recently started jumping again—something we helped her rebuild confidence and ability to do.With over five years of CrossFit under her belt, Liz shares the lessons she’s learned about her body, the impact of nutrition, and how she’s managing to delay knee replacements through smart training and movement. We also dive into her thoughts on chronic disease, Big Pharma, and how the food industry has shaped the health of our nation. This is a raw, powerful, and inspiring story from a woman who never stopped showing up. Liz is more than an athlete—she’s a force.

She’s been through it all—addiction, relapse, loss, and healing. In this episode of Onto Health, Callie tells the unfiltered story of losing custody of her first child due to alcoholism and spending years fighting her way back to health. Today, she’s a sober mom, raising two young boys, and using CrossFit to stay grounded, present, and strong. With her husband’s support and a fierce determination to grow, she’s rewriting the future on her own terms. This conversation is about owning your past, showing up every day, and finding power in the process.

For years, Carlie struggled with weight loss, the pressure of sticking to a strict fitness routine, and distorted body image. But everything changed when she shifted her focus—ditching the obsession with calorie counting and rigid cardio goals to embrace movement, nourishment, and balance instead. Now, a year into this new approach, she’s thriving. Her body image has improved, she feels more comfortable in her skin (even on vacations!), and stress around food and exercise is at an all-time low. In this episode of Onto Health, Carlie shares what finally worked, how her mindset shift led to long-term success, and what others can learn from her journey.

In this episode of Onto Health, we sit down with Jared, a former busy college student who found himself overweight and struggling with his health. His journey began when he moved back home from college, and his mom gave him the wake-up call he needed—together, they committed to making a change. Now, after shedding the weight and building muscle, he feels stronger, healthier, and more confident than ever. Tune in to hear his inspiring transformation, the habits that made the biggest impact, and his advice for anyone looking to take control of their health.

In this episode, we chat with Willkie, a CrossFit member who experienced a powerful moment of realization during the holidays that changed the course of his fitness journey. After seeing a picture of himself at Christmas, Will didn’t like what he saw and decided it was time to make a serious commitment to his health—no more on-and-off gym sessions.After years of fluctuating motivation, he dove headfirst into CrossFit and hasn't looked back. In this candid conversation, will opens up about the pivotal moment that pushed him to take control of his health, the struggles and successes he encountered along the way, and the dramatic weight loss he achieved through discipline, consistency, and a renewed mindset.Whether you're looking for that spark to kickstart your own fitness journey or need a reminder that change is possible, this episode will inspire you to make lasting changes and commit to your goals—one step at a time.

In this episode of Onto Health, we sit down with Teryn, who made the transition from competitive cheerleading to CrossFit. After retiring from the sport, she searched for a new challenge—one that would push her both physically and mentally. CrossFit became the perfect fit, helping her rediscover strength, community, and a new way to compete. Tune in as she shares her journey, the challenges of shifting from one sport to another, and how CrossFit has become her new passion!

In this episode, we sit down with Kayla, a dedicated CrossFit member who took a unique path to fitness. Starting her journey Onto Health with Medi-Weightloss, Kayla shares how they built a foundation of healthy habits, lost weight, and transformed their mindset. Several months later, she took the leap into CrossFit, and her life has never been the same.Tune in as Kayla opens up about the challenges and triumphs of transitioning from a structured weight loss program to a high-intensity fitness routine. She discusses the physical and mental shifts she has experienced, the ups and downs of her journey, and the powerful impact CrossFit has had on their overall health and well-being.Whether you’re considering a fitness journey of your own or just curious about how different approaches to health and wellness can complement each other, this episode offers valuable insights, motivation, and real-life inspiration.

In this episode, we sit down with Coach Jake to talk about how he found CrossFit in high school, then his health took a hit during a very toxic relationship, and and how CrossFit ultimately helped him rebuild his life. Through struggle, resilience, and the support of a strong friendships, he found his way back to fitness and well-being. Tune in for an inspiring conversation about overcoming obstacles and stepping Away From the Keyboard and Onto Health.

In this episode of Onto Health, we dive into the CrossFit Open—what it is, why it matters, and how it challenges athletes of all levels. Whether you're a first-timer or a seasoned competitor, the Open is more than just a competition—it's a test of grit, growth, and community. We’ll break down what to expect, how to prepare, and why stepping out of your comfort zone can take your fitness to the next level. Tune in and get ready to take on the challenge!

In this episode of Onto Health, we sit down with the head coach and owner of CrossFit AFK to hear his incredible story. From discovering CrossFit at 14 years old, to suffering a major injury in cross country, his journey took a turning point when his coach taught him how to actually run. During recovery, he found a passion for learning and watching movement—starting with his first unofficial client in high school, a transformation that would inspire the dream of CrossFit AFK. Tune in for an inside look at the passion, purpose, and resilience behind the gym!

Welcome to the very first episode of Onto Health! In this episode, we take you behind the scenes of how CrossFit AFK came to be—our origin story, the challenges we’ve overcome, and the vision that drives us forward. From humble beginnings to growing a fitness community, we’ll dive into our past, where we are now, and our big plans for the future. Whether you’re a longtime member or just discovering us, this episode sets the stage. Tune in and get inspired for your own journey - Onto Health.

Welcome to the trailer for Onto Health! In this brief sneak peek, we’re introducing you to the podcast where we explore all things health, fitness, nutrition, programming, coaching, and the real-life journeys of those committed to living healthier lives.Each episode will feature inspiring stories, expert tips, and practical advice to help you make lasting changes in your fitness and wellness routine. Whether you're just starting out, hitting a plateau, or striving for new goals, we’ve got you covered with real insights and motivating conversations.If you're ready to step away from the distractions and put your health first, this is the show for you. Subscribe now and get ready to take your fitness journey to the next level!I’m one of your hosts, Courtney, and I can’t wait to have you along for the ride!