CrossFit Chippewa Falls to be Under New Ownership!

February was a month full of love. I was reminded how much I love my job, of how much I love being of service to my clients, how I love reinventing myself and most importantly how I love my family. That’s why when the opportunity to become a business owner came my way, I fell in love with the idea.

Out of the many challenging conversations with myself, my family and my brother-in-law Seth Short, came a development so exciting I can’t wait another day to divulge the secret! As of March 1, 2015 I will be the proud new owner of CrossFit Chippewa Falls! I want to thank everyone who supported the development of my career, my dedicated clients that have stuck with me and most importantly, Seth for creating a CrossFit community for Chippewa Falls. He got the ball rolling and I’m grateful for the opportunity he’s giving me to take the business to new heights!

You Want Me To What? Active Rest!

For many of us the idea of resting is something that only exists in fairytales. Some of us even refuse to give our workouts a rest. We go hard seven days a week. Or, we balance it out, cardio, strength and stretching…. seven days a week.

However, here’s why rest is important. When you workout you are creating tiny tears in your muscles. When the tiny tears repair, you become stronger. You can probably guess that the road to repair is rest.

Okay, so now some of you might be thinking “Great a cheat day!” maybe you’re already blocking off your calendar for a date with the bag of chips and your couch. On the other hand, some of you might be coming down with a severe case of FOMO, (Fear of Missing Out) at the thought of you resting and your friends lifting.

However, neither should be the case. Consider setting aside time for active rest. Active rest is where you flow through a light activity so that you are still moving, just not at the same level of intensity as the other days of the week. Active rest activities include things such as: hiking, biking, walking your dog, playing with your kids, or going for a swim.

Active rest is not a date with your coach, and it doesn’t mean everyone else is at the gym getting stronger behind your back. Active rest is important because it allows your muscles to rebuild, your mind to relax and depending on the activity you choose, can either allow you to connect with nature or allow you to spend quality time with your family or friends.

Enjoy Your Journey

You’ve heard the saying, “Rome wasn’t built in a day.” Consider applying that same mindset towards your health journey. Maybe you’re trying to lose weight or rid back pain by strengthening your core, or transform your diet to include more greens and less processed foods. Whatever it is you’re seeking to achieve it won’t happen over night.

When you were younger you probably were told to set a goal and to work towards it. Goals have their time and place but if you take an honest look back, being fixated on an end result might have actually set you back even further. When you get mentally, emotionally or physically attached to specific outcome, it can be easy to forget that health is a journey, it has no definite end.

Often times just as we think we’ve got it figured out, our bodies change, we age, or life finds a way of throwing us a curve ball. We suffer disappointment when we fail to see that our original “goal” probably isn’t even realistic to our current circumstances. Focus your attention instead on the bigger picture. A lifetime of feeling good at all stages and ages. Remember than any step, no matter how small, in the right direction is its own success.

Contact me, together we’ll learn about what it is your body needs to be healthy for where you are at today. We’ll explore fitness and training options and create a customized nutrition plan that works for your current situation so you can enjoy your journey!

Three Steps for Getting Back on Track

If you’re like most people your healthy eating and workout routine probably got a little side-tracked this summer. However, the secret to seeing results which last (rather than dropping ten pounds only to put them back on again) is to accept that it’s a change to your entire lifestyle, not just the parts you want. You have to be, “all in,” not only “in” when you feel like. If you got off track here’s three steps for getting back on track.

1. Get Started. Does this sound familiar? “I’ll have this pizza today,” or “I’ll skip the workout in the morning” and “tomorrow my I will start creating healthy habits.” The hardest part is getting started, but once you do, make a conscious effort to notice how much better you feel.

2. Create a Schedule. Write out your weekly or monthly exercise and meal plan. Putting pen to paper allows you to be organized, save time, and takes the guesswork out of the process. It leaves you with a clear path to making the right choice.

3. Stay Motivated. Everyone has their own reasons for wanting to be healthy and therefore, everyone seeks motivation in different forms. Whether you’re trying to fit into jeans you once wore, want more energy so you can keep up with your children, or simply want to keep healthy to lower the cost of future doctors bills, figure out what triggers you and remind yourself of it daily.

This should allow you to fall back into your routine. However, you’re only human and at some point, skipping a work out or eating poorly for an entire day will become a temptation. This is when you’ll need to stop and think. “What will those choices cause me?” Will those choices cause me to feel lazy and sluggish? Will I feel stressed, bloated or worse? Instead, be at cause for recreating how good you feel day in and day out through the choices you make.

Mayhem in Mankato

Last weekend I travel to Mankato with seven members of CrossFit Chippwa Falls so that we could test our skills. A total of 74 individuals pushed themselves to the limits to be named the best in his/her division during this one-day competition. Here’s how we faired:

Seth Short, owner of CrossFit Chippewa Falls, placed 9th in the Men’s Rx Division. My husband Luke Short, placed 2nd overall in the Scaled Division, Bryar Beaudette placed 9th. Finally for the men, Cory Hutson who is coached by me, placed 1st in Men’s Scaled Division.

I placed 3rd in the Women’s Rx Division and Katie Hutson finished 3rd in Women’s Scaled Division. Katie Phillips, who is a Chippewa Falls police officer, finished 9th in Women’s Scaled Division.

To put in all in perspective, the competition included the likes of professional athletes, including one professional female hockey player from Sweden. We are excited with our results and feel they are a direct result of exercise and healthy eating. We invite you to join us for a class; in fact, your first one is on the house.

Can’t CrossFit? Rumors and Myths Debunked

CrossFit is relatively new, and with that comes speculation and an obvious learning curve of just how much we can push the human body towards improvement. As with any exercise it has its risks and its rewards. The goal, similar to other types of training, is that you learn to listen to your body, take it to its edge, but no farther. This blog will demystify some of the rumors you may have heard about CrossFit and hopefully encourage you to see what it’s all about for yourself.

#1 – I’m going to pass out, or worse – die. True, CrossFit is known for its intensity. However, before we add intensity a trainer will teach you proper technique and form. Without form, there’s no point in adding speed or volume, that’s how injuries occur. As a beginner, we’ll focus on building a foundation. You’ll learn proper techniques and you’ll learn about consistency. You won’t pass out. You won’t die.

#2 – CrossFit causes injury. Did you know that as we get older, it can be common to become injured doing every day things? For example, torn cartilage in the knee is often a result of someone kneeling down to play with children/grand children! CrossFit exercises resemble every day movements; they strengthen the vulnerable spots of your body that receive the most wear and tear, and help to prevent injury. When people are injured during exercise it’s often a result of ignoring signals from their body. My motto is, if it’s too heavy, don’t lift it.

#3 – CrossFit causes Rhabdo. Rhabdomyolysis is a rare and serious health condition where muscles are so overworked that fibers break down and enter the bloodstream, which can lead to kidney damage or, worse, failure. Can it happen? Yes. Is it likely to happen to you? No and here’s why. We set realistic expectations. So, if you come in thinking you’re going to go really hard and flip tires during your first week, I have bad news for you. Your body needs to first adjust to the volume and intensity of CrossFit so that you can safely progress. In addition, we can recommend dietary solutions such as shakes to help with post workout recovery and omega 3’s to help with inflammation.

#4 – Speaking of nutrition, I heard all CrossFitters go Paleo. Nope. Not true. There’s no “have tos” in CrossFit, or in life. Everything you do is a choice.

#5 – CrossFit is too expensive. How much is your health worth to you? Can you really put a price tag on your health? It might be more expensive than a gym membership (depending on where you are located) but what good is a gym membership if you are not seeing results? Investing in preventative health care is the single most effective way to save money on expensive doctor visits and prescriptions.

We welcome any age, and any level at CrossFit Chippewa. We keep a non- competitive environment and focus on giving you a personalized exercise plan that produces results. Let’s start with a simple conversation and go from there. Contact me with your questions:


By: Jill Plourde




Excuse Me

We all have our excuses as to why we don’t eat right all the time or exercise a few times a week. We are masters at justifying our excuses to make them seem valid. For example: “ I don’t have time to work out, any time spent working out, is time away from my family.” Or there’s the ever popular, “I’m too old for that stuff.” By creating those excuses what you are really doing is limiting your potential to feel your best, both for yourself, and for the ones you love.

I hope to inspire you to take action. No matter how small the action may seem, such as a five minute meditation for stress relief in the morning, or a 20 minute walk a day. As a personal trainer I mostly use CrossFit methods during my sessions. Despite the rumors you may hear, CrossFit is not a one-size fits all exercise. It’s customized so that you can achieve your personal best.

Here are some examples of individuals just like you, who are not making excuses but rather, are achieving their personal best.

Client #1: A busy mother of three boys who works out at 5am. Her reasons for working out? Stress management and overall health.

Client #2: A 62-year-old doctor who works out with me during his lunch hour. His reasons for working out? He’s post heart-attack and for stress relief.

Client #3: A retired 70-year-old. Her reasons for working out? To stay healthy and strong.

Client #4: A high school athlete who works out before school. Her reason for working out? To improve her performance and concentration.

The list goes on and on. I train everyone from young, to middle age, to older men and women. Some are stay at home moms and dads, some hold down high stress, long hour jobs. What do they all have in common? They don’t make excuses. They are committed to their health. Think you have an excuse? E-mail me. I’ll help you problem solve and together we’ll work towards your personal best.