The Forge

The concept of "The Gap & The Gain" is like a masterclass on positive psychology, healthy relationships, mental well-being and high-performance. Most people, especially highly ambitious people, are unhappy because of how they measure their progress. In this podcast Noelle & Coty discuss how reframing your mindset can be the difference between being happy and unhappy in every aspect of your life. We all have an ideal, a moving target that is always out of reach. When we measure ourselves against that ideal, we're in "The Gap". However, when we measure ourselves against our previous selves, we're in "The Gain". Pick up The Gap & The Gain here --> https://a.co/d/75JMA13

Joe was tempting fate when he was on the verge of 300#. He was tempting fate as a friend, as a spouse and as a father. His wake-up call came in a moment of desperation when his daughter needed him the most, but his health stopped him in his tracks. In this podcast, Joe and I discuss how he found himself in the situation that he was in and what he did to dig his way out of it. What actually worked for him and what kind of mental self-talk he had to implement to stick with his goals. Joe is a successful professional and a key player at his company and after trying a handful of different ways to solve his problem, he believes he's found what truly works for him in regard to exercise, nutrition and mindset. At this point in his journey Joe understands how to reframe his mindset and predominantly see food as fuel and his workouts as opportunities to get mentally tougher, physically stronger and more spiritually grounded for himself, his children and his spouse. What kind of potential do you have in front of you? Take a page out of Joe's book and solve the problem for yourself. Take action. Make a decision. As Joe would say, "Kill the fat between your ears."

Joe was tempting fate when he was on the verge of 300#.  He was tempting fate as a friend, as a spouse and as a father.  His wake-up call came in a moment of desperation when his daughter needed him the most, but his health stopped him in his tracks. In this podcast, Joe and I discuss how he found himself in the situation that he was in and what he did to dig his way out of it. What actually worked for him and what kind of mental self-talk he had to implement to stick with his goals.  Joe is a successful professional and a key player where he works and after trying a handful of different ways to solve his problem, he believes he's found what truly works for him in regard to exercise, nutrition and mindset. At this point in his journey Joe understands how to reframe his mindset and predominantly see food as fuel and his workouts as opportunities to get mentally tougher, physically stronger and more spiritually grounded for himself, his children and his spouse.  What kind of potential do you have in front of you? Take a page out of Joe's book and solve the problem for yourself.  Take action.  Make a decision.  As Joe would say, "Kill the fat between your ears."

Coach Noelle talks about making a Happy-Healthy list, having more fun, fullness, fiber, less stress, and healthy habits that make your life better!

Expanding on the health spending account and how you can rebalance the scales. How to reframe "I deserve it" to better serve the life you want. The CrossFit Health Continuum. The best analogy for consistency and success.

Learn more about CrossFit workouts and what we're trying to accomplish by writing the workouts that we do.

Shifting from the All or Nothing mindset to Deposits and Withdrawals. Join Coach Noelle Bradburn as she explains the importance of making healthy deposits and how you can mindfully and joyfully make withdrawals without giving up on your nutrition.

We've all heard it before. "Eat healthy, workout, don't go out on benders on the weekends and you'll see the change you want." Easier said than done when it comes at the expense of your social life and mental / emotional well-being. Or at least our perception of it. In this podcast with Rebecca, we learn actionable steps to make this change stick. After a year and a half at CrossFit, Rebecca has finally learned what works for her without having to sacrifice her friends, her lifestyle, or the things that make her happy. Here's how.

On May 19, 2021 ad 57 years old, Sylvia walked into CrossFit Mountain Island ready to change her life. Sylvia decided to start investing her time and energy into her future self. Investing into her quality of life and longevity. Making herself a priority. That was one of the best decisions she has ever made for herself. This is what Sylvia has learned over the last year.

Coach Austin and Coty look ahead and review programming for the week of May 16 - 22nd, 2022 at CrossFit Mountain Island.

Understanding the effects of blood sugar and insulin on your energy, mood, cravings, and recovery from workouts. Maybe you're dehydrated or maybe you need to eat a more balanced meal of protein, fat, fiber, and some carbs.

"My daughter is a different person today than she was two months ago." - Jordan's dad. Jordan Daugherty is finishing up phase 1 of her 63 Day Transformation, a health mentorship program at CrossFit Mountain Island. As a coach I can't speak highly enough about Jordan and her perseverance, consistency and growth through the last 2 months. We've watched Jordan grow as a human being over the last 2 month's, and we're so excited to share her story. If you're looking for REAL insight into what it takes to create lasting lifestyle change, what the day to day process looks like and what REALLY works, listen to Jordan's story. She is a living example of what it means to be Physically Strong, Mentally Tough, and Spiritually Sound. It doesn't just happen. It takes intention and consistency. This is what takes to create real change in your life. Do yourself a favor and get ready to take notes!

This quick podcast shines a light on how easy it is to accidentally and mindlessly take snacking to the next level. It's also a good example of how one afternoon can lead into a week of messed up meals, and derail progress with the drop of a hat. Stay intentional. Stay on track. -Coty

Watch the video here - Regionals Training CrossFit is a lifestyle methodology with an aim to forge broad, general and inclusive fitness. Preparing individuals for the unknown and unknowable physical and mental challenges that life presents us. CrossFit is constantly varied, high intensity focused functional movements. It will make your life better whether you're 15 or 70 years old. Our goal at CrossFit Mountain Island is to positively influence people's lives physically, mentally and spiritually. Within the CrossFit community is a small percentage of people who like to compete. CrossFit generally is not meant to be a competitive endeavor, but it can be for those that choose to seek it out. Owner and CEO of CFMI, Coty Bradburn, spent 4 years training full time and competing at a relatively high level in CrossFit. From 2 regionals experiences (1 team + 1 individual), 2 Wodapalooza experiences (2017 Men's RX 1st place + competing in the Elite division in 2018), he has experience living and breathing the process of being a competitor. In this podcast, Owner Coty Bradburn fields some questions from our members on what it was like to compete in CrossFit and focus intently on the sport of CrossFit. He qualified 8th in the 2018 CrossFit Open in the Mid-Atlantic region and went on to compete at the CrossFit Games Regionals in Florida in the summer of 2018. In this podcast we dive into the lifestyle and daily routine / sacrifices that it took for Coty to compete at that level of competition. What a normal daily routine looks like for a competitive CrossFit athlete as well as the recovery and nutritional practices that go into successfully being a competitor. From commitments, sacrifices, workout schedule, rest days, programming and diet, this podcast will outline what it took for Coty to qualify for the CrossFit Regionals as an individual athlete and on a team.

Brandon is a nurse. More specifically, Brandon is a trauma nurse who flies in helicopters to help transport people from point A to point B while administering life saving medical practices. In the air. You could say Brandon is kind of a badass. If you're looking for a step by step plan on how to lose bodyfat, gain muscle and change your life this is the episode for you. In the fitness world, (particularly brick and mortar gyms), most people stick around for 3-9 months on average before they call it quits. And that's if they're members at a higher touch gym. Big box gym's that charge you $20 a month not to show up usually last longer because, well, let's be honest. Most people just forget they're paying for it. We've all been there, and sometimes life gets the best of us. For the people at CrossFit Mountain Island that get past that initial year and decide to make their health and fitness a priority for the long haul, well, they learn a lot along the way. They see a lot of positive change in that year. We believe what they've learned is valuable, and their lessons have a lot to offer for those of us pursuing a similar journey of bettering ourselves physically, mentally and spiritually. From meal plans, to macros, to workout programs and audio books to get you going, there is a ton of actionable advice in this episode. All you have to do is take the first step.

In the fitness world, (particularly brick and mortar gyms), most people stick around for 3-9 months on average before they call it quits. And that's if they're members at a higher touch gym. Big box gym's that charge you $20 a month not to show up usually last longer because, well, let's be honest. Most people just forget they're paying for it. We've all been there, and sometimes life gets the best of us. For the people at CrossFit Mountain Island that get past that initial year and decide to make their health and fitness a priority for the long haul, well, they learn a lot along the way. They see a lot of positive change in that year. We believe what they've learned is valuable, and their lessons have a lot to offer for those of us pursuing a similar journey of bettering ourselves physically, mentally and spiritually. Michael has been with us for 13 months, and this is what he's learned along the way. Take notes.

Your goals aren't going to be realized with one major change. Consistently walking in the direction you want to go will realize your goals. Wandering through life won't. An aggregation of marginal gains is the key to real success and lasting change.

In the fitness world, (particularly brick and mortar gyms), most people stick around for 9-12 months on average before they call it quits. We've all been there, and sometimes life gets the best of us. For the people at CrossFit Mountain Island that get past that initial year and decide to make their health and fitness a priority for the long haul, well, they learn a lot along the way. We believe what they've learned is valuable, and their lessons have a lot to offer for those of us pursuing a similar health and fitness journey. Crystal has been with us for 18 months, and this is what she's learned along the way.

At CrossFit Mountain Island, we look for any opportunity we possibly have to highlight our members. Especially the ones who have put in the work they said they would and made their lives better through their hard work. Carl is a perfect example of what it means to intentionally pursue being physically strong, mentally tough, and spiritually sound. I love all of the conversations I get to have with this guy, including this one where we discuss what got him to finally make that first step at taking control of his life, and what he's learned since.

In today's episode, Toni, Doug and Coty discuss the top three mistakes most people make with their diets, and how to establish their baseline caloric intake. The key? Most of these mistakes happen in the grocery store.

Today, we interviewed CFMI member Kendrick Miles on marathon running, iron man triathlons, being a dad and being a better man, and how CrossFit has moved the needle for him in his life over the last 7 months. It was a great conversation and I hope you enjoy it. Make sure to check out Kendrick on Instagram @squill1 and Facebook @ M Kendrick Miles.

In today's episode, Coty talks about why “Keto” and “Fasting” work, what macros are and what @CrossFit recommends / teaches when it comes to nutrition and getting healthy.

An in depth look into why Coty and Noelle (owners) still do CrossFit after over a decade of health and fitness.

Backstory into the beginnings of CrossFit Mountain Island, and the road to now.