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By Silviu Bona 14 Sep, 2017

Zig Ziglar was a traveling salesman in the 1940s. He did door-to-door sales for decades, eventually becoming a popular sales coach and public speaker. He recounted this tale in his book, “Ziglar on Selling”.

Ziglar was in a family’s living room–the studio for his art–pitching cookware. The family desperately needed cookware; there were many of them, and mama spent much of the day over a hot stove, reusing the same pot. Ziglar spent two hours trying to convince them that new cookware would save mama a lot of time cooking and even more time cleaning. But the family–mama included–kept repeating, “no money, too expensive, can’t afford it.”

As he was packing his samples into his suitcase, mama spied a catalogue for fine china in Ziglar’s bag. She asked if he sold fine china, and he said, “Yes ma’am, we sell the finest china in the world!”

She and the family made a huge order for fine china–one of Ziglar’s biggest sales–in the middle of a depression. I’ll let Zig take it from here:

“Less than thirty minutes later, I left that household with an order worth substantially more than the entire set of cookware. Now think with me. If she couldn’t afford the set of cookware she so desperately needed, how could she afford the china she didn’t need? The answer is, she couldn’t afford a set of cookware she didn’t want, but she could afford a set of fine china she did want.
Here is the key point: People buy what they want when they want it more than the money it costs.”

We are not rational beings, but emotional ones.

We don’t weigh purchase decisions logically (“I can cut my $4 daily coffee budget and be able to afford $120 per month at the gym.”) Instead, we approach every purchase decision from an emotional perspective first. Then we rationalize that decision.

In the coffee example, I’d prefer to have both the coffee AND the gym membership. But if forced to choose one, I’d take the coffee, because I love coffee. And then I’d rationalize my choice by saying, “The coffee will make me more productive. So I’ll go to work, earn a raise, and then be able to afford a gym membership.”

Is that logical? No. See: “We are not rational beings…”

After we find what we want, we rationalize the purchase. We can talk ourselves into believing anything.

When you realize that people buy what they WANT–not what they NEED–you start to gain insight into marketing.

People don’t want to get beaten up by tough workouts every day. But they DO want visible abs, and to feel like an athlete. They want to be the only guy in the office who can do a bar muscle-up, because they’re also the only guy who can’t turn in their receipts on time. And they rationalize that decision by telling themselves stories about “functional fitness” and “longevity”.

This is why No-Sweat Intros are far more effective than movement screens at intake: the former focuses on “What makes you more comfortable?” instead of “Here’s what you need to fix yourself.”

People are attracted to nutrition challenges because they want others to be jealous of their abs, not because they need to avoid sugar.

Want > Need. It’s how our brains are wired. Good coaches seek deeper understanding of their clients’ psychology and learn to leverage it. They DON’T post social media rants that highlight their lack of understanding.

For example, “For the cost of one coffee every day, you could afford a gym membership that will save your LIFE! Wake up, people!”

Or, “People say they can’t afford a gym membership but then they get the new iPhone…I just don’t know sometimes!”

These distance you from your audience, instead of demonstrating that you understand what they want.

Let’s say that I want a new truck (I ALWAYS want a new truck) but my insurance broker is trying to sell me more life insurance. He posts on his FB page:

“I can’t believe people would buy bigger trucks when that same monthly payment would earn you 3x as much when you retire!”

First, I’d think, “That guy just doesn’t get me.”

Then I’d start justifying the truck purchase: “I need to haul my kids’ hockey equipment around, and my old truck can’t hold all my tools, and we’ll probably need a bigger trailer soon…”

And then I’d buy the truck.

Another example: I don’t understand why some gym owners have 12 rowers and no business coaching. Luckily I DO understand that it’s easy to buy rowers, and hard to ask for help (because I’ve certainly been there.) So I wait until they want to change.

The duality of human thought is fascinating. We’re always balancing “What I want” against “what I need.” And as we move up the hierarchy of self-actualization, “Want” trumps “need” more and more.

We sell a premium service. That means our audience is likely to buy new iPhones and get Starbucks every day. But if they can’t afford those AND a gym membership, they’ll probably prioritize what they want over what they need. The Apple Watch is the “fine china” of our generation.

By my man,

Chris Cooper


By Silviu Bona 14 Sep, 2017

Dedication!

I really can't believe how much of an impact CrossFit has on people. I know it's certainly changed my life but I honestly fail to see how much of a difference it's made on our N6 Athletes. For example, we have certain people who are so driven and others who are what I'd like call silent assassins. They don't say much but their consistency and intensity is unquestionable. 

Today I had a client show up 5 min late to a class because she didn't think she'd be able to make the workout. She's a 1st year teacher and being evaluated. If you've ever taught in the system, evaluations are so darn stressful, even though the union is so strong no matter what you do doesn't really matter. However teachers really give a shit! They care about doing the best they can do on any given day and if they're working out at N6 you bet they are bad mofos who don't half ass anything in life. Think about that for a second........ When you put in the work in the gym, respect integrity and virtuosity in workouts that truly transfers over to life. 

Now this lady came in feeling bad that she was late and ended up crushing a workout that I honestly didn't expect she would do; especially after a long and hard day of work and prep work. Why am I even talking about this? Consistency, and hard work are always going to be my go to for the keys to success. No matter how hard your day is, or how difficult life gets, get your shit together and simply be consistent. It's passed 12am in the morning and I've been coaching since 6am this morning. But don't let your circumstances dictate your ability to put in work and succeed. I can stay up for 24 hours and write, respond to emails, program, etc... Why? I gots some skillz! I'm currently listening to some amazing worship music, and been working for 18 hours today with a nice 1 hour nap as a rest. However the main reason I can keep going is because of the over 100 members at N6 that come in with a bunch of personal struggles, and still kick ass daily in workouts. You guys have no idea what others are going through. 

I'm like a big sponge absorbing people's sorrows, struggles, and issues on a daily basis. When I see those same people who have it hard but continue to move well, and destroying workouts that hurt so bad it motivates me to be a better dad, husband, coach, business owner and person. If you guys haven't connected with people on a personal level at the gym get to it. Once you understand the people that work around you it really gives you perspective and it will motivate you to continue with your dedication. 

Love, 

Coach Sil


By Sil Bona 10 Sep, 2017
This may sound like a silly title, and you're probably wondering why does coach want me to fail? Well if you've worked with me in the past, you know that my goal is to make every person fail. Fail at a lift, fail in a workout, and fail at certain movements. Why? Well that's why you have a coach. It's way more efficient to give you advice once I see why you failed a lift then try and catch you with a bunch of verbal cues. Once I see you really fail, we can work on positions, bar path, engagement of certain muscle groups, and especially the mental game.

When I get to a challenging lift, I close my eyes, picture on of my kids laughing hysterically and I become rejuvenated. This approach to the mental game helps me succeed more often then not. But when you don't push the envelope, you're failing. Now if you've worked with me you already know that weightlifting is mainly time spent dealing with failure. You also know that  if you have a great coach, failure pays off. Once we see why you fail, we can change one thing at a time and simply get better. 

Think about this! If you apply these principles to life, you will be a better father, mother, husband, wife, sister, brother etc... I think you get the point. So don't be afraid of failure, instead strive to push the limits and get uncomfortable. Step outside of your comfort bubble and be a better version of yourself. Be careful however not to overextend yourself as I'm extremely guilty of this. Find that balance and be brave and be that badass I know you can be. 

Love, 

Coach Sil

By Sil Bona 05 Sep, 2017
Be an Inspiration

We get many new people at the gym who are shy, out of shape, and feel inadequate when working with current athletes. This is the most mind boggling thing that one can create. In fact, our “top athletes” look at a beginner, or someone who has quite a bit of weight to lose, and feed off them as they are extremely inspiring. When we start CrossFit, we all start at the bottom. Some obviously perform better then others but on a whole we have so many weaknesses as the sport is so damn demanding.

If you feel like you’re out of shape, that’s great! The reason we succeed, is our drive to be a better version of ourselves daily. When you have a bad workout, and you feel like you’re just not good enough, use that. That’s right, get angry, and push to where you step outside your comfort zone. Not too far but baby steps over several months of stepping out of your bubble will turn you into a person new members start being scared of. It sounds impossible but when I became a trainer, my very first article was about the key to success.

The key to success, and I’ll beat this over the head forever, is consistency. Wake up and do the things you need to do daily. If you feel sore, tired, or groggy, show up and put in the work. You don’t wanna work out today? That’s ok but you have to do things that you don’t want to do on a daily basis to succeed. So if you come to a class or find yourself in an environment that makes you uncomfortable, that’s amazing. Treat it as an opportunity to push your limits, and realize that the only person who’s judging you is you.

How do I know this? From grade 9-11 I was in ESL (english as a second language) and grew up in some poor ass areas where I didn’t get support. I wen’t from being in regular classes in grade 6 to ESL in grade 9. Seriously? However, I didn’t let that affect me, and continued to push on. I still remember grade 12 English class when I was terrified but met the love of my life Joy Lero. We now have 3 beautiful children and kicking ass in life. Since high school, I pushed the envelope and continued to demolish titans.

Got a great education thanks to my dad, and began to do things I never thought I could do.
I ended up starting the best and most popular Fitness video cast in Canada, I wrote articles for the biggest CrossFit Magazine in the world, and now writing this piece. Why am I talking about this? I felt the way you all feel when you walk into the gym. The difference, it took me a while to understand that I was created for great things, and you are created for great great things. So like my boy Ronnie Row Junior says daily on Instagram, go get your greatness. But first, find your greatness.

Love,

Coach Sil
By Sil Bona 05 Sep, 2017
With summer coming to an end, people are getting back to their "normal routine". Less partying, travelling and maybe even relaxing. Most of us want that summer body and train, get help from a coach, trainer, nutritionist, etc... to get that beach body. This is such a flawed approach to having a healthy body that you're proud of. Let's face it, although my philosophy is to perform, move well and be healthy, I still want to look in the mirror before I take a shower and be happy with the way I look. Hence the ever so popular saying "we wanna look good naked".

We all need a little help sometimes. Losing that stubborn weight can be so frustrating and that’s where a great trainer steps in. Not only do you train, you get lifestyle support that will allow you to achieve things you never thought possible. How many times have you set new fitness goals and failed? You fail time after time and eventually ask yourself, what's the point? Well, even good trainers have mentors, and coaches-bet you didn't know that. I fail daily and if I don't have accountability, as a mere mortal, I just can't hack it, no matter how hard I try. A good trainer is not some young kid who got his licence online in an hour, but an experience individual who has several attributes. Here they are:

1. They sincerely care about people because being a good trainer, or coach, means that a lot of the time you're really a life coach who helps people break down barriers.

2. Experience is huge. Having a trainer who's had a lot of experience working with a variety of people makes all the difference. Why? Because they can adapt to any situation and ensure they are in tune with your needs.

3. Knowledge! This may seem strange as most think they need the most knowledgeable coach but knowledge is so abundant these days. It is extremely important but not the most important thing. Why? Getting the goals and results you want is not knowledge based, it's mostly mental and emotional. If your well versed trainer can engage an emotional response to why you want to lose 10 lb, or why you want a 6 pack, then they've accomplished much more than telling you how your body processes glycogen (Sugar).

The art of coaching is a complex one, and I've learned from the best in the business. One of my favourite coaches is Ben Bergeron. Ben is an awesome coach and quite brilliant, but no offence Ben, not the most scientifically based coach. He however is extremely gifted in digging deep into his clients' strengths, weaknesses, and seeing the bigger picture. He then creates a game plan and as he cares so much, his athletes follow suit. This is why he trains the best athletes in the world and gets results!

So is it worth getting personal training? YES! Either one on one, or in a small group can make a huge difference in helping you become the person you want to become. It's more than abs and biceps, or flat tummies. Here's how we help:

ACCOUNTABILITY & MOTIVATION- Trainers are experts at holding you accountable. You have a set, paid appointment. Your trainer will be there waiting for you with a smile on his/her face each and every time you show up. They help you to not only develop your own personalized goals but to also develop a realistic and achievable plan to attain these goals. Goals are a tricky thing, and at CrossFit N6, we help you develop behaviour goals that allow you to meet your desired results. Trainers have the ability to believe in you even when you are feeling at your lowest and don’t believe in yourself. “CAN’T” is not in a trainer’s vocabulary.

DEVELOP A ROUTINE- Sure, it’s easy to get out for a run, but then what? Trainers are educated on the most effective ways to help you reach your fitness goals. They will work with you to develop a routine that makes sense and is realistic for you. If you haven’t worked out in months and are just returning to the gym, a trainer will not expect you to begin a fitness regimen consisting of 60 minute routines 5 days a week. A trainer will help you to figure out what makes sense in your life that will maximize your time in the gym but not overwhelm you. They will work with you to develop an exercise routine that takes you on the path to achieving your personal goals. All along the way holding you accountable and providing motivation!

FRESH NEW PERSPECTIVES & IDEAS ON HEALTH, NUTRITION, AND FITNESS- There is an overwhelming amount of fitness, nutrition, and health information available. It is impossible for the average person to have time to sift through this information for what is most valid, accurate and up to date. It is the job of the trainer to stay on top of health trends and continue their education in order to provide you with the safest and most accurate information in the industry. Is that new fad diet really effective? Will I really get a bikini body by doing that popular workout? Is it true what I read in this fitness magazine? These are just some of the questions trainers deal with on a daily basis. Trainers are able to use their education, knowledge and experience to provide you with tips and tricks to help you develop a healthier lifestyle. We are constantly sharing recipes and ways to contend with obstacles in your nutrition such as “candy in the office”, or how to manage menus when dining out with friends. Often trainers are the first to say, “Hey, you’ve been complaining about this for a little bit. Maybe you should go see a doctor, massage therapist, nutritionist, etc.” We see you on a regular basis and are able to recognize if something is different or just not right and are happy to point it out and refer you to the appropriate expert. We care about your health and well-being! And we will hold you accountable to taking care of yourself nutritionally, physically, and with your overall health!

SOLID, CONSISTENT, NON-JUDGMENTAL SUPPORT- Not everyone has your best interest in mind. Your trainer, though, only cares about you and your success. Your trainer will be there. Each hour you spend with your trainer is an hour to focus on you and only you! They will provide consistent feedback to help you better yourself and achieve your goals. Most importantly, the trainer is able to do this without making you feel inadequate or judged. We have all gone into the gym and worried about what we look like doing an exercise or compared ourselves to someone else. Trainers don’t judge or descriminate. They help you to see all of your successes, big and small, even when you can’t see them yourself. Through this support, trainers will hold you accountable and motivate you, despite your feelings about yourself!

PROPER TECHNIQUE & FORM- Watching all the YouTube videos in the world and reading all the fitness magazines, does not substitute having a person by your side providing you immediate feedback on form and technique. It is very easy to hurt yourself in the gym. Trainers pay attention, cue both your mind and your body and help you achieve your goals more quickly by making sure you are doing each exercise correctly. They can help you develop better running form, improve your posture, and increase your strength by teaching you to recruit the proper muscles and making a mind body connection. With each exercise trainers will hold you accountable to proper form and technique preventing injury! And at CrossFit N6 lifting technique is one of our most precious values. We lift heavy and we lift with great form.

INJURY PREVENTION and/or INJURY REHAB- Often people shy away from equipment in the gym because they are afraid of hurting themselves. Likewise, one may stop attending the gym due to an injury. Trainers will teach you how to use equipment properly so that you do not injure yourself. Trainers will also work with you to prevent injuries in everyday life by helping you increase your balance, flexibility, and core strength. They are able to focus on specific exercises that will benefit you based on your activities of daily living. And in the chance that you have suffered an injury, trainers are able to work with you to safely exercise, keep your range of motion, and get your strength back. “Just recently, I broke my leg. My trainer did not let me stop working out. After communicating with my physical therapist, we were able to develop a plan for me to keep up my upper body strength and begin rehab on my leg.” A personal trainer will not let you use an injury as an excuse to not workout!! It’s never a real excuse so don’t lie to yourself. We are creative enough to help you get it done no matter what.

SPORTS SPECIFIC TRAINING- Are you an athlete? Even a recreational athlete can get better at their sport. Trainers have studied body patterns and movements. They know the best exercises to help you develop strength, endurance, speed, and agility for your sport. A trainer will know if you have been keeping up your routine through your performance and will hold you accountable to the sports specific exercises in your program!

MAXIMIZE WORKOUT/MINIMIZE TIME- You will burn more calories in less time when working with a trainer. A trainer develops a program that is efficient and allows you to get the most in, in the shortest amount of time. Time does not need to be lost at the gym. If you are finding it hard to find time to workout, not only will a trainer help you to get the most out of your work out, but they will teach you how you can do that on your own. Each week trainers will follow up to see if you achieved our workout goals for the week, holding you accountable to exercise on your own time and make tweaks to the program to help you be successful!

PERSONALIZED PROGRAM- Personal training is just that, PERSONAL! A trainer will develop a program that is specific to you and your goals. If you have an injury, if you want to climb a mountain, if you want lose weight to become pregnant, have lower back pain… The program will be specific to you and only you! A program your trainer takes the time to develop and teach to you. You know they are going to hold you accountable to achieving the goals of that program!

RELATIONSHIP BUILDING- Some of my favorite time during the week is with my clients. You develop a relationship with your trainer like no other. Your relationship is very personal. There are not very many people whom you share your goals so specifically, who in turn will work so diligently to help you achieve them. Often that hour (or two, or three) a week you spend with your trainer, is the only time in your week that is truly devoted to you, your goals, and your successes. I have had sessions in which my client is angry and just wants to workout. There is no talking for the hour. I have had sessions with clients who have recently lost a loved one and their hour with me is their time to escape. I also have sessions with clients where they are so excited to share with me their personal successes and how what we are doing in training is translating into their life outside the gym. Often times intimate details of life are shared in sessions and I am so grateful that people trust me enough to allow me these details. It is these personal relationships and the intimate knowledge of who you are that helps the trainer work specifically with you and to hold you accountable to your goals!

RESULTS- Working with a trainer will allow you to achieve the results that you cannot achieve on your own. Each person’s goals are extremely personal. Whether it be weight loss, injury rehab, or companionship. A trainer is going to develop goals with you that will lead you down a path to success. As a trainer, I work diligently with each of my clients to help them recognize their results, tangible and intangible, as well as results they never anticipated having. It is these results that not only hold you accountable to me, but they hold me, your trainer, accountable to you! At CrossFit N6 in Keswick, we pride ourselves are being the best gym around. We not only get our clients the results they want but push them to be better once they do. Our slogan is BETTER THAN YESTERDAY, and when you walk in, you'll see it painted on our wall. See you soon,

Love,

Coach Sil
By Sil Bona 04 Sep, 2017
What motivates you to move? Some of us love the rush, and others love the company. There are literally thousands of reasons to change you body and exercise. However, there's only one that really matter, EMOTION! If you're in a slump you need to make an emotional connection to your training. When I train new clients, I ask them what they want to accomplish. They usually say, I want to lose 10 or 20 lbs and i've been stuck for a while. It's not their lack of effort that makes them stuck but their mindset. So I ask why, why, why? When we get stuck in fitness, finances, relationships and spiritual life, we're actually the enemy. I know this is hard to hear but we are truly our own worst emery. Why do you want to lose 20lb? Is it because you want to be a better example for your children, students, family, or friends? This is usually the case.

If you want to make a change in you worst case scenario, then you'll have to change that mindset. For us who want to make the world a better place, and help people be the best version of them selves, we often fail to take care of ourselves; myself included. Our clients who are moms, nurses, officers, teachers, and youth supporters are slowly learning that in order to help others, they first need to take care of themselves. How? Easy!

You need to value yourself, and understand that you are making a difference, even when it doesn't seem so. When you want to help others and you're just drained, you're actually hurting your clients. I know that most of you reading this doesn't have a business and if you do you can relate but think about this as a mother, father, husband, wife, and friend. If you really invest in yourself, and honestly love others, you will be better.

This is what we do! Either group classes, or on on one training, we can help you be a better version of yourself. Get the the gym because it's much more then a gym. It's a way of life that will allow you to live life to the fullest.

Love,
Coach Sil
By Silviu Bona 03 Sep, 2017
With summer coming to an end, people are getting back to their "normal routine". Less partying, travelling and maybe even relaxing. Most of us want that summer body and train, get help from a coach, trainer, nutritionist, etc... to get that beach body. This is such a flawed approach to having a healthy body that you're proud of. Let's face it, although my philosophy is to perform, move well and be healthy, I still want to look in the mirror before I take a shower and be happy with the way I look. Hence the ever so popular saying "we wanna look good naked".

We all need a little help sometimes.  Losing that stubborn weight can be so frustrating and that’s where a great trainer steps in.  Not only do you train, you get lifestyle support that will allow you to achieve things you never thought possible. How many times have you set new fitness goals and failed? You fail time after time and eventually ask yourself, what's the point? Well, even good trainers have mentors, and coaches-bet you didn't know that. I fail daily and if I don't have accountability, as a mere mortal, I just can't hack it, no matter how hard I try. A good trainer is not some young kid who got his licence online in an hour, but an experience individual who has several attributes. Here they are:

1. They sincerely care about people because being a good trainer, or coach, means that a lot of the time you're really a life coach who helps people break down barriers. 

2. Experience is huge. Having a trainer who's had a lot of experience working with a variety of people makes all the difference. Why? Because they can adapt to any situation and ensure they are in tune with your needs. 

3. Knowledge! This may seem strange as most think they need the most knowledgeable coach but knowledge is so abundant these days. It is extremely important but not the most important thing. Why? Getting the goals and results you want is not knowledge based, it's mostly mental and emotional. If your well versed trainer can engage an emotional response to why you want to lose 10 lb, or why you want a 6 pack, then they've accomplished much more than telling you how your body processes glycogen (Sugar). 

The art of coaching is a complex one, and I've learned from the best in the business. One of my favourite coaches is Ben Bergeron. Ben is an awesome coach and quite brilliant,  but no offence Ben, not the most scientifically based coach.  He however is extremely gifted in digging deep into his clients' strengths, weaknesses, and seeing the bigger picture. He then creates a game plan and as he cares so much, his athletes follow suit. This is why he trains the best athletes in the world and gets results!

So is it worth getting personal training? YES! Either one on one, or in a small group can make a huge difference in helping you become the person you want to become. It's more than abs and biceps, or flat tummies. Here's how we help:
 
ACCOUNTABILITY & MOTIVATION- Trainers are experts at holding you accountable. You have a set, paid appointment. Your trainer will be there waiting for you with a smile on his/her face each and every time you show up. They help you to not only develop your own personalized goals but to also develop a realistic and achievable plan to attain these goals. Goals are a tricky thing, and at CrossFit N6, we help you develop behaviour goals that allow you to meet your desired results. Trainers have the ability to believe in you even when you are feeling at your lowest and don’t believe in yourself. “CAN’T” is not in a trainer’s vocabulary.

DEVELOP A ROUTINE- Sure, it’s easy to get out for a run, but then what? Trainers are educated on the most effective ways to help you reach your fitness goals. They will work with you to develop a routine that makes sense and is realistic for you. If you haven’t worked out in months and are just returning to the gym, a trainer will not expect you to begin a fitness regimen consisting of 60 minute routines 5 days a week. A trainer will help you to figure out what makes sense in your life that will maximize your time in the gym but not overwhelm you. They will work with you to develop an exercise routine that takes you on the path to achieving your personal goals. All along the way holding you accountable and providing motivation!

FRESH NEW PERSPECTIVES & IDEAS ON HEALTH, NUTRITION, AND FITNESS- There is an overwhelming amount of fitness, nutrition, and health information available. It is impossible for the average person to have time to sift through this information for what is most valid, accurate and up to date. It is the job of the trainer to stay on top of health trends and continue their education in order to provide you with the safest and most accurate information in the industry. Is that new fad diet really effective? Will I really get a bikini body by doing that popular workout? Is it true what I read in this fitness magazine? These are just some of the questions trainers deal with on a daily basis. Trainers are able to use their education, knowledge and experience to provide you with tips and tricks to help you develop a healthier lifestyle. We are constantly sharing recipes and ways to contend with obstacles in your nutrition such as “candy in the office”, or how to manage menus when dining out with friends. Often trainers are the first to say, “Hey, you’ve been complaining about this for a little bit. Maybe you should go see a doctor, massage therapist, nutritionist, etc.” We see you on a regular basis and are able to recognize if something is different or just not right and are happy to point it out and refer you to the appropriate expert. We care about your health and well-being! And we will hold you accountable to taking care of yourself nutritionally, physically, and with your overall health!

SOLID, CONSISTENT, NON-JUDGMENTAL SUPPORT- Not everyone has your best interest in mind. Your trainer, though, only cares about you and your success. Your trainer will be there. Each hour you spend with your trainer is an hour to focus on you and only you! They will provide consistent feedback to help you better yourself and achieve your goals. Most importantly, the trainer is able to do this without making you feel inadequate or judged. We have all gone into the gym and worried about what we look like doing an exercise or compared ourselves to someone else. Trainers don’t judge or descriminate. They help you to see all of your successes, big and small, even when you can’t see them yourself. Through this support, trainers will hold you accountable and motivate you, despite your feelings about yourself!

PROPER TECHNIQUE & FORM- Watching all the YouTube videos in the world and reading all the fitness magazines, does not substitute having a person by your side providing you immediate feedback on form and technique. It is very easy to hurt yourself in the gym. Trainers pay attention, cue both your mind and your body and help you achieve your goals more quickly by making sure you are doing each exercise correctly. They can help you develop better running form, improve your posture, and increase your strength by teaching you to recruit the proper muscles and making a mind body connection. With each exercise trainers will hold you accountable to proper form and technique preventing injury! And at CrossFit N6 lifting technique is one of our most precious values. We lift heavy and we lift with great form.

INJURY PREVENTION and/or INJURY REHAB- Often people shy away from equipment in the gym because they are afraid of hurting themselves. Likewise, one may stop attending the gym due to an injury. Trainers will teach you how to use equipment properly so that you do not injure yourself. Trainers will also work with you to prevent injuries in everyday life by helping you increase your balance, flexibility, and core strength. They are able to focus on specific exercises that will benefit you based on your activities of daily living. And in the chance that you have suffered an injury, trainers are able to work with you to safely exercise, keep your range of motion, and get your strength back. “Just recently, I broke my leg. My trainer did not let me stop working out. After communicating with my physical therapist, we were able to develop a plan for me to keep up my upper body strength and begin rehab on my leg.” A personal trainer will not let you use an injury as an excuse to not workout!! It’s never a real excuse so don’t lie to yourself. We are creative enough to help you get it done no matter what.
 
SPORTS SPECIFIC TRAINING- Are you an athlete? Even a recreational athlete can get better at their sport. Trainers have studied body patterns and movements. They know the best exercises to help you develop strength, endurance, speed, and agility for your sport. A trainer will know if you have been keeping up your routine through your performance and will hold you accountable to the sports specific exercises in your program!
 
MAXIMIZE WORKOUT/MINIMIZE TIME- You will burn more calories in less time when working with a trainer. A trainer develops a program that is efficient and allows you to get the most in, in the shortest amount of time. Time does not need to be lost at the gym. If you are finding it hard to find time to workout, not only will a trainer help you to get the most out of your work out, but they will teach you how you can do that on your own. Each week trainers will follow up to see if you achieved our workout goals for the week, holding you accountable to exercise on your own time and make tweaks to the program to help you be successful!
 
PERSONALIZED PROGRAM- Personal training is just that, PERSONAL! A trainer will develop a program that is specific to you and your goals. If you have an injury, if you want to climb a mountain, if you want lose weight to become pregnant, have lower back pain… The program will be specific to you and only you!  A program your trainer takes the time to develop and teach to you. You know they are going to hold you accountable to achieving the goals of that program!
 
RELATIONSHIP BUILDING- Some of my favorite time during the week is with my clients. You develop a relationship with your trainer like no other. Your relationship is very personal. There are not very many people whom you share your goals so specifically, who in turn will work so diligently to help you achieve them. Often that hour (or two, or three) a week you spend with your trainer, is the only time in your week that is truly devoted to you, your goals, and your successes. I have had sessions in which my client is angry and just wants to workout. There is no talking for the hour. I have had sessions with clients who have recently lost a loved one and their hour with me is their time to escape. I also have sessions with clients where they are so excited to share with me their personal successes and how what we are doing in training is translating into their life outside the gym. Often times intimate details of life are shared in sessions and I am so grateful that people trust me enough to allow me these details. It is these personal relationships and the intimate knowledge of who you are that helps the trainer work specifically with you and to hold you accountable to your goals!

RESULTS- Working with a trainer will allow you to achieve the results that you cannot achieve on your own. Each person’s goals are extremely personal. Whether it be weight loss, injury rehab, or companionship. A trainer is going to develop goals with you that will lead you down a path to success. As a trainer, I work diligently with each of my clients to help them recognize their results, tangible and intangible, as well as results they never anticipated having. It is these results that not only hold you accountable to me, but they hold me, your trainer, accountable to you! At CrossFit N6 in Keswick, we pride ourselves are being the best gym around. We not only get our clients the results they want but push them to be better once they do. Our  slogan is BETTER THAN YESTERDAY, and when you walk in, you'll see it painted on our wall. See you soon, 

Love, 

Coach Sil 
By Sil Bona 01 Sep, 2017
Small Things Can Be Giants

In training we celebrate our personal records "PR's" but we fail to celebrate the small things because often we compare ourselves with others. STOP and start comparing yourself to yourself. Our mantra is "Better Than Yesterday" not Better then Joe, or Sandy. So start comparing yourself to yourself and celebrate the small stuff.

This is powerful stuff as it will help with consistency, effort and it will make you a better person. How? Today a lady who has never done a 20" box jump attempted that damn thing at least a dozen times and failed. She built up to it and still failed. I noticed that when she was attempting an extra inch of jumping, which I knew she can easily get, her hart rate increased, her facial expiration changed, and she hesitated. This happens to all of us as there is always a limit but that was not hers.

I asked her to stop, come and sit and talk about what is affecting her in life. She shared that she doesn't think she's good enough. I think we all go through this feeling, myself included as i've struggled with inadequacy for a while. But we need to draw a line in the sand and believe that we're amazing. This starts with celebrating the small stuff. The small stuff is what keeps us enjoying our journey and keeps us committed to moving forward to what we need to accomplish. So if you're reading this blog, celebrate that as you're reflecting on how many "small things" you've done has shaped you in the amazing person you are today.

Love,

Coach Sil
By Sil Bona 31 Aug, 2017
The power of confidence can be a very powerful thing. Lately at the gym, I’ve seen several people take their shirts off who haven't for 3-4 years. This has led to others who are fairly new to also take their shirts off. You may think to yourself, why the hell is Coach Sil talking about taking shirts off? But hey, when people start feeling good about themselves, they make others feel more confident about their own bodies, accomplishments and habits.

So taking your shirt off is not showing off, it’s a sign of self love, confidence and celebration of your accomplishments. N6 Athletes have come so far in their journey and most of us don’t think we have. This is why i’ve been working really hard on implementing system where we can track our performance, lifts but also our physical and aesthetic results. Being consistent in the gym is key, and being consistent in tracking your progress is the next step. For example, we’ll be introducing consistent body fat testing on a monthly basis and this new system will NOT be extremely accurate as it has 3-5 + - % ranges depending on when you do it. (I'll explain when we start) However, this new system will be consistent! It will help you understand your progress and we will focus on the trends, and improvements NOT the actual number. Psychologically, like seeing a fellow athlete taking their shirt off, this will help you stay on track and continue weekly motivation.

So if you feel hot, take your shirt off, if you feel cold put on pants, I don’t really care. BUT realize that by being confident in your own skin doesn’t only effect you as an athlete, it effects everyone around you and no matter what you think you look like, you’re always going to inspire us.
By Silviu Bona 28 Aug, 2017
Great workout this morning everyone, and please remember to weigh and measure in today to keep track and be consistent with that goal of yours. 

Today we hit some front squats, so remember to get those passkey elbows up. Don't worry, coach Seb has you. 

The purpose of the wod besides honouring a great hero, is to test our intensity and speed, done under control and practicing good moment ALWAYS. You get a 3 min REST between every round so kick ass and don't hold back. 
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