The MNC Mindset

Forgive the background noise, the wind was wanting a say too. A great interview with one of our great coaches. Enjoy!

I talk with Heather Morningstar. Newbie to crossfit and MNC l. We talk about what her first impressions are and so much more!!! Enjoy getting to meet her

Interview with Coach Vince- musician extraordinaire! He's got a concert coming up and doing lots of good things with special needs kids!

A Longer episode with Louis R. But chock full of info. Plus come out and cheer!!!!

We have shout outs and Sharon!!! Podcast exclusive co.e and get it!

Time to meet someone!! Kimberly had a great interview with me and shares some cool stuff. Plus Murph is coming around the corner!!!

Talk about hand health and a great interview with Greg! Hope you enjoy

Talking about Tia, Brooke, and Nikki. First of our episodes about members and who they are. ENJOY!

A very congested Sheila talks to two of our team captains and then a very important talk about Turning Point, a women shelter that serves Union County.

We talk about the 24.1 workout and get hot takes, surprise! No one wants to do it again--- and Willow!!

We're back!! Info about the OPEN!! What does all this wacky mean to YOU! [email protected]

In this episode we discuss programming for the week of Jan 4th-9th, and share our thoughts on things to Watch, Learn and Listen to. 

In this episode we discuss the difficulties and lessons we learned trying to produce a podcast on a regular basis.  Also, what our plans are for the podcast moving forward...

Sharon and I are picking up where we left off. In this episode we discuss how we found CrossFit and touch on the speed in which CrossFit MNC transitioned from a conversation to a reality. Sorry for the delay in delivering segment #2...we'll try and get the next segment out before our next birthday, lol!

Today, September 17th we celebrate CrossFit MNC's 8th year in  business!  In this episode we're taking you back to the beginning. We'll learn how and what got Greg interested in lifting weights/training to start with, and how his passion for training lead him to organically begin coaching others.  This will be a multi-part series, and we hope you enjoy learning about the origins of CrossFit MNC.  

On this weeks episode Sharon and I borrow the "Podium Picks" format from the Talking Elite Fitness podcast. We had to pick our top 3 favorite workouts from last week and give a brief description as to why. We didn't share our answers before recording, so it was exciting to see If, and which ones we may have both chosen. This was a fun little episode and we hope you enjoy it! 

In this episode Sharon and I start off with some interesting facts about sleep. This leads us into the meat of the conversation which is about how much time we spend on social media, in particular from our phones. We're 1 week into an experiment I heard about on the Tim Ferris podcast. We share our takeaways thus far, and if you're interested after listening, here are the details..... You must remove all social media apps from your phone. (You can only access these accounts from a desktop or laptop computer) All the apps on your phone must be able to fit on the your home page. (You can have folders, but they cannot swipe left or right..9 max per folder) This isn't intended to be judgmental. Just sharing the awareness we've seen around how much time we actually spend on our phones and how unnecessary a lot of it was.  We hope you enjoy the episode, maybe spend more quality time with the ones you love, and sleep well!

In this episode Sharon and I take on the question of "Who are the three people who have been the most influential to you?" We found this question to be very thought provoking, and wonder who your three people are? 

In this episode Sharon and I are discussing our individual experiences with our Diet Maintenance phases. Why we think they're important, how long should they be, who should do utilize them and more! We hope you enjoy the episode and if you have any follow up questions, our door is always open!

In this weeks episode we have a brief conversation about hydration. How much water should you drink, and when. Also, could you be dehydrated already??

In this episode of The MNC Mindset podcast we dig into the specifics around the Doug Hepburn Method. This is the current strength program we are following via the Mayhem Affiliate programming. Why 8 sets of 2, what would come next, and how to build strength are all topics we'll cover. We hope you enjoy this shorter form of the podcast, and if you have specific questions you would like answered please don't hesitate to ask. Enjoy!  

On this episode of The MNC Mindset Podcast Sharon and I discuss... Phase #2 of our strength cycle. Better utilization of space equaling larger work stations for our members Rower, Bike, and Ski maintenance provided by MaintenanceRX Sharon discusses her SugarWOD feature "Badassery and Opportunities".

On this episode of The MNC Mindset podcast we review this week’s programming, new cleaning protocol, equipment maintenance, and bodyweight fluctuations women can experience while dieting. Enjoy!

In this episode we review last weeks programming and what's in store ahead. Sharon discusses her decision to reset her strength PR’s, and we end with details and limitations around expanding class sizes. Enjoy!

In this episode Sharon and Greg discuss the pitfalls of chasing opposing goals at the same time.

On this episode we discuss the changes we plan to keep that were brought on by the Corona Virus, and Greg gives his takeaways on his current use of the RP Diet app, 

Greg and Sharon share some thoughts on the strength of your “WHY”. When pursuing a goal this can have a huge impact on your success. They close with some interesting examples of how the proximity of foods can dictate consumption.

On this weeks episode we talk about the excitement and anxiety around reopening the gym. Some thoughts on how to approach this years Memorial Day "MURPH" workout, and we end the episode with a question from Heather S. "During a tough workout do you ever question why, how, or the real reason your doing it?? Great conversation and we hope you enjoy it!  

On this weeks episode Greg shares his experience with removing sugar from his diet. Sharon shares some thoughts on how fear can easily manipulate your actions, and we finish with our takeaways from the past 6-8 weeks of “At Home” style workouts

On this weeks episode we lighten the mood a little by answering some of the questions we received from our Gyms private Facebook group.

In this episode we lay out our tentative plans on reopening when we get the official date and we share how we aim to keep everyone safe in the process.

On this weeks episode we check in with Coach Jonathan Hawkins to see he’s handling being a new Father, and how the Coronavirus has effected his training and nutrition.

This week we're giving you guys an update on our thoughts 2 weeks into the COVID-19 shutdown, and on moving forward through April and beyond. 

With most of us being somewhat limited in the amount of activity we’re used to getting from day to day, if you don’t stay on top of how much you’re eating you could easily wake up to the “Corna-15”...and it will seemingly come out of nowhere! Below are the 8 tips we discuss in this episode... 1. Drink water before eating 2. Fill your plate with veggies first 3. Use your palm (or plate); "Divide the plate into half a plate of vegetables, a quarter plate of protein, a quarter plate of carbs with half a tablespoon (thumb sized portion) of fat," 4. Avoid eating from takeout containers 5. Put aside a third of your meal; "If you're prone to overeating, portion aside one-third of your meal and know that you can eat it later on if hungry. Hunger can take 20-30 minutes to set in," 6. Measure out the correct serve of carbs 7. Use the same bowls and plates; "If the plate is really big or small, or if the bowls are bigger than you're used to, it's really easy for your brain to get a bit confused. You think you're having the same amount but you're having more because of that portion distortion," 8. Eat slowly; "Eating fast means that you're more likely to miss your hunger and fullness cues. Taking your time with a meal, really savoring each bite, helps you to enjoy the meal more and helps make sure you don't overdo how much you're eating," Here's is a link to the Podcast Greg mentions at the beginning of the episode from The Healthy Rebellion Radio... https://podcasts.apple.com/us/podcast/the-healthy-rebellion-radio/id1485056754?i=1000469926225

This was recorded during our Facebook Live "Coffee Talk" with our members in the private group.

We are all very aware of what’s going on in the world around us.  During the past couple of weeks we have had our lives completely turned upside down. Hopefully this is a good reminder of how we can keep a positive mindset during these tough times.

In today's episode Sharon and I compare yearly benchmark workouts we feel are valuable and give the reasons why we think so. It was a fun episode and interesting to hear our different perspectives and we hope you enjoy it!

On this weeks episode we're interviewing Heather Stegall ⁠ She came to us through a 6 Week Challenge and now, 2 1/2 years and 90lbs lighter!!!...we're discussing her fitness journey.⁠

On this weeks episode we're discussing ways to improve your weaknesses in the gym. We've created 3 buckets...Strength, Endurance, and Gymnastics and give training frequency and resource advice.  We follow CompTrain for our gym's programming. They offer and Free and Paid version of additional programming we highly recommend. More info on Comptrain can be found at their website.... comptrain.co 

There are so many products on the market geared towards a healthier lifestyle, specifically in the area of nutrition and diet.  You see ads for things bragging about their protein content or how it will boost your energy or make you feel great.  This is trickery.  It’s marketing to people’s desire to make better choices.  These companies use catch phrases that will attract you and basically trick you into thinking you’re making a healthy choice. Here's a link to a comparison between a Reese's egg, Fit and Active protein bar, and Chicken breast w/side salad. The results will surprise you. https://docs.google.com/spreadsheets/d/1whv7Dr6303rYIHU2HdreGlU7r3gL3Ajih6hDfC6Cs9Y/edit?usp=sharing

You love CrossFit, you love what it’s done for your overall health, performance in the gym, and all the carryover to everything you do outside the gym. You want nothing more than to share the same excitement with everyone you know! There’s a way to pitch “CrossFit” to your friends that can be much more inviting and you’ll have more success getting them to join you in class

This week we sit down with Coach Courtney Smith to find out what led her to CrossFit, how she ended up at CrossFit MNC, and what drove her to become a Coach. 

This week Greg gives feedback on his experiment with the Carnivore diet for the month of January, then we take a deep(ish) dive into the 3 different styles of conditioning workouts used in class.

One of the most common requests we get is to help people with their nutrition.  Which is awesome!  Today we're discussing our "United Front" on Nutrition here at CrossFit MNC and where to start your nutrition journey.

This week we discuss how important sleep is to health, function and performance. We also offer some ideas on ways to improve your sleep as early as tonight!

Today we're discussing how often you should be training per week and the differences between 3 days, 4 days, 5 days, and beyond.  Here's a link to the Open Gym Podcast referenced in today's episode if you would like to take a deeper dive.  https://open-gym.simplecast.com/episodes/006-jon-gilson

Today we're discussing why so many New Years Resolutions fail and share with you some advice on how to make some tweaks to your Resolutions to help them stand the test of time. 

Today we're discussing the differences between the two mindsets, and how you can become more growth minded and start seeing obstacles as opportunities in your life.