The Breathe CrossFit Podcast

In this episode, Toni introduces Mom Strong Foundations—a new small-group beginner program at Breathe CrossFit designed specifically for moms ready to get back into fitness. Learn how this 4-week program helps moms build confidence, strength, energy, and community before transitioning into regular CrossFit classes. If you’ve been intimidated to start working out or want a supportive, family-friendly gym in Derry, NH, this episode explains exactly how we help moms feel comfortable, coached, and supported from Day 1.

In this episode, Toni sits down with member of the month, Evelyn, to talk about how strength training, simple nutrition, and consistency completely changed her third pregnancy. If you’re a busy mom or looking for a gym in Derry, NH that supports postpartum and prenatal fitness, this episode shares real-life strategies to improve energy, recovery, and confidence—without extremes.

In this episode, Toni shares a real member story and breaks down why consistency, simple nutrition habits, and starting early can completely change your fitness journey. If you’re looking for a gym in Derry, NH or struggling to stay consistent with workouts and nutrition, this episode will give you practical, realistic steps to feel better, build momentum, and improve your health without extremes.

In this episode, Toni breaks down the STEPS Challenge—a 6-week habit-based approach to improving your health without extremes. Instead of chasing fast fat loss, this challenge focuses on consistency with daily movement, intentional training, nutrition, personal growth, and hydration. Learn simple, realistic strategies to build momentum, stay accountable, and create habits that last beyond the challenge. If you’ve struggled with consistency, this episode gives you a clear, practical roadmap to finally stay on track.

Toni Roy breaks down Breathe CrossFit's upcoming Spring STEPS Challenge — a six-week, habits-based nutrition and wellness challenge starting April 12th. The acronym covers five daily habits: 10,000 Steps, intentional Training, Eating to target, Personal growth, and Sipping enough water. With five winners and a simple point-tracking system, this challenge is designed to help both members and non-members build sustainable routines that keep you lean and feeling great all year long.

Toni Roy, owner of Breathe CrossFit, shares what's happening at the gym and answers two of the most common health questions she hears. Can exercise really lower your cholesterol without medication? Is your back pain truly from your epidural — or something fixable? Spoiler: the answer to both is the same. Getting stronger changes everything. Plus, hear about Bring a Friend Week and how real members are transforming their health. If you've been on the fence about group fitness, this episode is for you.https://breathecrossfit.com/free-intro-social/

In this episode, Toni breaks down exactly who she trains — and why. From moms navigating menopause and postpartum recovery, to nurses with unpredictable schedules, to athletes working around injuries — Toni shares real client stories that prove fitness is for everyone. She also busts a big myth: personal training isn't just for beginners. It's 99% accountability. If you've ever struggled to stay consistent, this episode will show you why the right support system changes everything. Listen in and discover which program might be your missing piece.https://breathecrossfit.com/free-intro-social/

Toni's back at the gym full-time coaching morning classes and it feels GOOD. She shares what it's like stepping away from Hailey (peaceful, rewarding, and way less stressful), what's happening during the CrossFit Open (sports night, superhero night, flash challenges, and egg tosses!), and the expansion of semi-private training. We're adding a Wednesday 5 PM session specifically for working moms. Plus, family workouts every Sunday for $25. If you want the behind-the-scenes of gym ownership as a new mom and what's actually happening at Breathe CrossFit right now, tune in!

After a month-long hiatus, Toni's back with updates from Breathe CrossFit! She shares why she took a break (spoiler: she tried to do too much too fast), announces the fat loss challenge winner who took home $1,025, and reveals new programs including semi-private training, a free mom's group, and family workouts. Plus, she's launching a 5-minute daily walk challenge for March and coaching morning classes again. If you're a new mom, looking for flexible training options, or just want to know what's happening at the gym, this episode is for you!

New Year’s Eve reflections, fitness goals, nutrition challenges, and the reality of running a business while being a new mom. In this episode, Toni shares why she actually likes New Year’s resolutions, how her own goals have evolved, what’s coming up at Breathe CrossFit in January, and why flexibility—not perfection—is the key to consistency. If you’re thinking about your goals for the new year, this one’s for you.Book a free intro today at breathecrossfit.com

You can work out consistently and still feel stuck — and it’s frustrating. In this episode, Toni breaks down why nutrition plays a bigger role in results than most people realize. She shares her own journey, common misconceptions around “working out means you can eat whatever,” and explains how fat loss, maintenance, and muscle gain actually work. If you’ve ever felt discouraged despite showing up, this episode will help you understand what really moves the needle.

In this episode, Toni's recording from the gym floor while Hailey chats away beside me and class is going on in the background — because that’s real life right now. Toni talks about staying flexible as a new mom, why at Breathe CrossFit we stay open for holidays like Thanksgiving, our brand-new Friday Moms Group, upcoming free events, and how she's started calling workouts “body movement” so they feel more doable. If you’re a mom, a busy human, or someone who keeps waiting for the “perfect time,” this one’s for you!

In this short but packed episode, Toni shares FOUR completely free ways to experience Breathe CrossFit before the new year — including our Thanksgiving workout, our free nutrition Q&A, two full weeks of free classes starting Dec 15th, and a brand-new *Moms Group* launching in January. If you’ve been thinking about starting, this is truly the easiest time to jump in. No pressure, no expectations — just opportunities to move, learn, and connect. Tune in and bring a friend!

In today’s episode, Toni shares a practical, real-life framework for returning to fitness postpartum (and honestly: for anyone restarting/starting). We cover where to start (walking + 360° breathing), simple mobility/core that make a difference, how to manage fatigue and red flags, why modifications aren’t “less,” and how to use BLGs (stress, sleep, water, movement, nutrition) to feel good again.

Calorie counting… it sucks. But sometimes it’s exactly what you need to reset your awareness and learn what proper portions actually look like. In this episode, I share a real conversation from a recent athlete check-in where we talked about why her scale hadn’t moved (even though she *had* lost fat and gained muscle), how to properly set your calories, and practical tips to make tracking more manageable. From planning your meals to turning off the “exercise calories” setting, this episode is packed with ways to make calorie counting simple—and sustainable.

In Toni's first episode recorded with baby in the room, she is sharing the real story of breastfeeding—starting from “I planned to exclusively pump” to finding a flexible rhythm that works for us. She covers what she learned in the hospital class, why crying triggers let-down (hello oxytocin), how she navigated low-stress daytime latches, timing feeds (30 minutes → 15 minutes), when she still chooses to pump, and the mindset shift that saved her: it doesn’t have to be all or nothing. Plus, antibodies in breast milk, gear that actually helps, and giving yourself grace.

In this episode, Toni opens up about the emotional, physical, and mental rollercoaster of postpartum life—from her hospital stay and day-two meltdown to learning to ask for help, managing recovery, and finding small wins at home. She shares how she and Eli navigated exhaustion, high blood pressure, newborn routines, and even a dog seizure on their first night home. This isn’t a highlight reel—it’s the real side of early motherhood, healing, and grace. Whether you’re expecting, a new parent, or supporting one, this story will hit home.

Toni shares the honest, funny, and powerful story of her daughter’s early arrival at 36+6: from “is that my mucus plug?” to magnesium, epidural decisions, a sky-high BP scare, and the push strategy that beat the “3-hour” time cap. Expect candid details, lessons learned, and plenty of love—plus a five-pound clean & jerk PR the week before delivery.

The holidays are coming—but that doesn’t mean you need to wait until January to get back on track. In this episode, Toni shares simple strategies to build momentum now: focus on protein at every meal, move more throughout the day, prioritize your workouts, and drink enough water. These habits create the foundation for consistency, so when the holidays arrive, you’ll feel confident and in control instead of starting over. Small steps now = big results later. Tune in and learn how to set yourself up for success before the holiday season sneaks up.

Parenting is busy, but your fitness doesn’t have to take a backseat. In this episode, Toni shares simple, no-equipment workouts you can do at home, in a hotel, or whenever you’re short on time. From 4-minute Tabatas to EMOMs and AMRAPs, you’ll learn how to structure fun, effective workouts that fit into real life—even during nap time or between kids’ practices. Something is always better than nothing, and this episode will show you how to make the most of the time you have.

With school back in session and fall sports kicking off, busy schedules can make healthy eating tough. In this episode, Toni shares quick, high-protein snack ideas for kids (and parents), plus easy crockpot meals you can make in bulk to save time during the week. From hard-boiled eggs and Greek yogurt to crockpot salsa chicken, you’ll leave with practical tips you can start using today. Keep it simple, fuel your family, and stay on track this season.

Summer’s over, and it’s time to get back into structure. In this episode, Toni shares why September is the best time to reset your fitness, build routines that stick, and plan ahead so busy schedules don’t derail your progress. From planning kids’ sports calendars to fitting in your own workouts, learn how to get back on track without the all-or-nothing mindset.

In this episode, she opens up about life at 36 weeks pregnant—navigating the ups and downs of workouts, home projects, and business growth. She shares updates on networking wins for Breathe CrossFit and lays out her personal plan for postpartum recovery and fitness. From working with a pelvic floor therapist to rebuilding strength and conditioning, Toni walks you through the steps she’s setting for herself—and how you can apply the same mindset to your own goals.

Eli recaps the 2025 Spartan Race with Keleigh, Bill, Jen, and Trinity. From barbed wire crawls to cargo nets, monkey bars to the dreaded spear throw, hear how our crew tackled 22 obstacles over nearly 4 miles. You’ll learn what training paid off (rope climbs!), what surprised us, and why the community aspect makes events like this unforgettable. Plus, hear how Keleigh turned her Spartan goals into becoming a CrossFit coach and leader in our gym. A fun, sweaty, muddy day worth repeating next summer!

Eli sits down with Members of the Month Brian and Clay to unpack what it actually takes to finish a Half‑Ironman while training at a CrossFit gym. We cover first‑time swim anxiety, “bonking” on the bike, brick workouts, gear choices (road vs. tri bikes, wetsuits, aero bars), race‑day fueling, and why signing up might be the nudge you need. Plus: Brian’s coaching update, Clay’s best post‑race meal, and a friendly challenge for next year. Practical tips, real talk, and community vibes.

This week’s episode is more like a journal entry than a fitness chat. Toni shares her 29th birthday celebrations, a mini baby moon getaway, and exciting updates at Breathe CrossFit—from staff development to financial planning for future growth. Learn how simple budgeting changes can open doors for more staff appreciation, member experience upgrades, and long-term stability. Plus, hear how consistency in business habits (and life) creates opportunities for a better future.

In this episode of the Breathe CrossFit podcast, Toni shares real talk about staying consistent with nutrition during summer cookouts, how to balance healthy habits with food freedom, and what’s actually worth stressing over. You’ll get tips for navigating parties, handling cravings, and deciding when to make swaps (like Greek yogurt for sour cream) vs. when to just eat the real thing and move on. Plus, Toni gets personal about pregnancy, summer routines, and what’s keeping her feet from swelling. Listen for practical strategies that help you feel good—without guilt.

This week, Toni recaps an incredible charity event hosted by CrossFit Epping to support one of their members, Whitney, who is battling cancer. With $26,000 raised, the event showed the true strength of the CrossFit community. From team workouts and raffles to food and dunk tanks, hear how connection, generosity, and purpose made this day unforgettable. Breathe CrossFit is honored to have taken part. 💪Whitney's GoFundMe: https://www.gofundme.com/f/unbroken-for-whitney-help-whit-in-his-fight-against-cancer?attribution_id=sl:dbc7d57a-97f8-47f2-b457-3053ce91abd4&lang=en_US&ts=1752351450&utm_campaign=fp_sharesheet&utm_content=amp13_c-amp14_t2-amp15_c&utm_medium=customer&utm_source=copy_link&v=amp14_t2

Toni shares a real-life update on her third trimester, what's changing at Breathe CrossFit, and how her pregnancy is aligning with big transitions in the gym. Hear about Eli’s nesting projects, new staff roles, exciting upcoming events like our first Podium Party, and the launch of our No BS Fitness Facebook group. Get the scoop on how Breathe is evolving to better serve its community—while balancing life and leadership.

In this episode, Toni shares her favorite childhood 4th of July memories and how her perspective on holidays and food has evolved. She opens up about past food anxiety and offers realistic, sustainable tips to enjoy summer cookouts without guilt—like the one-plate rule, lighter drink choices, and knowing it’s okay to get back on track after a treat. If you’ve ever struggled with balancing fun and fitness during holidays, this episode is for you!

On this week’s episode, Toni shares 10 easy ways to increase your NEAT—Non-Exercise Activity Thermogenesis. These are small, daily habits that help you burn more calories outside of your workouts. If you’re trying to stay active, lose weight, or just feel better day-to-day, this is for you. From parking farther away to pacing on phone calls, this episode is full of quick wins!

In this episode, Toni shares a behind-the-scenes look at hosting her baby shower at Breathe CrossFit—and how the chaos, gratitude, and exhaustion led to a deeper reflection on work-life balance. From overworking as a teenager into her early 20s to now finding balance, Toni offers lessons for anyone navigating busy seasons, finances, and burnout. Whether you're a coach, parent, or entrepreneur, this one's a reminder to slow down and reassess.

Julie Johnson, Breathe CrossFit’s Member of the Month, joins Toni to share how she built consistency into her busy life as a full-time professional, mom of two, and soon-to-be bride. From early morning workouts to simplified nutrition, Julie gets real about how she overcame excuses, found energy through fitness, and embraced the power of group accountability. A must-listen for anyone struggling to put themselves first.

Toni gets real about the policies that make Breathe CrossFit different—from no drop-ins to no discounts—and explains the why behind each decision. If you’ve ever wondered how a coaching-first gym works or what goes into creating a results-driven experience, this one’s for you. Whether you’re a current member or just exploring, you’ll walk away understanding the heart behind our systems.

In this episode, Toni shares why consistency matters, how coaching others starts with coaching yourself, and why systems and tough love build stronger communities. From hiring lessons to member conversations, she pulls back the curtain on what it really takes to grow a thriving CrossFit gym. Raw, honest, and full of heart—this is one you don’t want to miss.

Murph is a powerful tradition at Breathe CrossFit—a chance to honor Lt. Michael Murphy and all who’ve sacrificed for our freedom. This year, at 22 weeks pregnant and recovering from the flu, Coach Toni is honoring her body too. In this episode, she shares how Murph can be modified for anyone, and why this workout is about more than just reps—it’s about heart, intention, and showing up in your own way.

Toni reflects on what it’s been like training through the first 21 weeks of pregnancy. From shifting goals (like letting go of pull-ups) to adjusting workouts based on how she feels, this episode shares practical insight for women navigating fitness while expecting. Learn how habits like hydration, sleep, and strength work can make pregnancy (and postpartum recovery) smoother—and why it’s okay for your workouts to change as your needs do.

In this episode, Toni breaks down a critical topic—how to prevent injuries, how to handle them when they happen, and what to do once you’re healed. From strength training and hydration to sleep and mindset, this episode is packed with practical advice that applies to everyone, whether you're an athlete or work a physical job. Don’t wait until it’s too late—tune in and learn how to protect your body for the long run.

When Toni first became a personal trainer, she made a huge mistake—one that cost her some clients. In this episode, Toni shares what she learned about meeting people where they are, why no one-size-fits-all approach works in fitness, and how Breathe CrossFit now offers multiple options (group, personal training, hybrid) to match every goal. If you’ve ever felt lost in a fitness program or wondered what’s right for you, this episode is a must-listen!

Too many people rely on a basic bathroom scale to track their fitness results—but that number doesn’t tell the whole story. In this solo episode, Coach Toni shares a real member success story and breaks down what we look for during progress check-ins, including body composition, performance wins, energy levels, and how you feel. Learn why the scale might be the least helpful measurement and what you should focus on instead.

In this solo episode, Coach Toni shares the inside scoop on Breathe CrossFit’s six-week Spring Nutrition Challenge led by Coach Abby. Learn how habit stacking, simple daily wins, and nutrition basics like protein, water, sleep, and veggies can help you build sustainable healthy habits. Whether you're in the challenge or just want to level up your habits on your own, this episode breaks down actionable steps and practical advice to help you stay consistent and feel your best.

In this heartfelt episode, Toni sits down with Coach Ashley—her very first coach—to talk about Ashley's lifelong journey in fitness, her evolution as a coach, motherhood, and helping postpartum women regain strength and confidence. Ashley shares how her own experience as a mom shaped her coaching philosophy and inspired her to create the Diapers & Dumbbells program at Breathe CrossFit. Whether you're a new mom, seasoned athlete, or coach, this episode is full of valuable insights into strength, resilience, and finding your new normal!

In this special solo episode, Toni shares a behind-the-scenes story of Breathe CrossFit's unique gender reveal workout! Hear how they turned their Intramural Open finale into a fun-filled scavenger hunt with 40+ members, family, and friends to announce the big news. Toni opens up about the emotions, surprises, and why this will be a memory they'll cherish forever. Tune in for an inside look at how fitness and family came together for a one-of-a-kind celebration!

n this special couples edition of the Breathe CrossFit Podcast, Toni and Eli are joined by Member of the Month Chantal O’Connor and her husband Billy. Together, they dive into their fitness journey, running a business together, and how working out as a couple has strengthened both their bodies and their relationship. From starting CrossFit to growing their pest control company, this episode is full of laughs, real talk, and practical advice!

On this episode of the Breathe CrossFit Podcast, Dr. Jeremy Meschino, owner of Movement Pro PT, shares his journey from personal trainer to physical therapist, why most people wait too long to address injuries, and how to stay injury-free in CrossFit. We also talk dry needling, strength training, recovery techniques, and the biggest mistakes people make when rehabbing injuries.Want to prevent or heal an injury the right way? Tune in now!

In this episode of the Breathe CrossFit Podcast, Toni sits down with Anthony Marrone, a dedicated 19-year-old athlete who recently moved from Florida to New Hampshire. He shares why he left the sunshine for the snow, his experience starting CrossFit, how he’s built strength and endurance over the past five months, and his biggest fitness challenges. Plus, we talk about nutrition, supplements, and the CrossFit Open!

Curious about CrossFit? In this episode of the Breathe CrossFit Podcast, Toni breaks down exactly what CrossFit is, what a typical class looks like, and how CrossFit’s constantly varied, functional workouts help you get stronger, fitter, and ready for anything life throws at you. Plus, she shares CrossFit’s 100 Words of Fitness, the core philosophy behind how we train and eat at Breathe CrossFit. Whether you're brand new or thinking about returning, this episode will give you a clear picture of what to expect.

Feeling stuck in a cycle of losing and gaining the same pounds? In this episode of the Breathe CrossFit Podcast, Toni Roy shares insights on why this happens and how basic lifestyle guidelines—like sleep, stress management, movement, and nutrition—can help break the cycle. Plus, she opens up about her pregnancy fitness journey, how she's adapting her workouts, and the game-changing walking pad she just bought! If you're ready to make sustainable health changes, tune in now!

After a night of Super Bowl snacks and late-night indulgences, it’s easy to feel sluggish and want to “make up for it” by restricting calories. But that’s not the way to long-term success! In this episode of the Breathe CrossFit Podcast, Toni Roy breaks down the key principles of sustainable fat loss—why extreme calorie deficits don’t work, the importance of consistency, and how to set realistic goals based on basic lifestyle guidelines. If you’re struggling to lose weight or need help getting back on track, tune in now!

In this episode of the Breathe CrossFit Podcast, we sit down with our February Member of the Month, Trinity Collette. Trinity joined Breathe in late September after realizing she needed to break out of her cubicle routine and get back to moving. In just a few months, she has gained over 5 lbs of muscle, lost almost 10 lbs of fat, and improved her mental and physical health. We talk about what made her take the leap into CrossFit, how she’s changed her nutrition, and the confidence she’s gained along the way!