Chest 41.5
Upper arm 13.25
Waist 39.5
Hips 45
Thigh 26.5
Weight 189.6
Chest 38.5
Upper arm 12.5
Waist 35.25
Hips 42.5
Thigh 25.5
Weight 176.8
-3″ chest
-.75″ upper arm
-4.25″ waist
-2.5″ hips
-1″ thigh
-12.8 lbs.


I have dominated Whole30 challenges and trimmed down for weddings and swimsuit season like a champ but moderation has always been a weakness. I was a meal prepper and (mostly) ate clean healthy food, but my “cheat” days were quite intense. I had no grip on serving size and no self-control when it came to trigger foods.

Enter Lotta Nutrition. I have learned the macros system, how to appropriately measure and plan my meals, the magic of consistency, the power of accountability through coaching, and the discipline of quick recovery when I allow myself to enjoy holidays and gatherings with family and friends. With the addition of the precision nutrition programming, I have gained an element of mental and emotional (for the most part, let’s be honest here) control over my diet.

This programming has followed me through moves around the country and changes in training from being sidelined due to injury to almost exclusively cardio intense rowing and back to CrossFit, I have lost weight, changed my body composition, and I am eating more that I ever have…..not of anything I want, but of high quality, nutrient dense foods. I feel fueled by my food and freed from it.

I have two recent nutrition wins:

1. In my kitchen, I currently have three servings gone from a week old open bag of Siete Foods Lime Tortilla Chips. I also have a dark chocolate bar with two servings missing. These are foods that I once “couldn’t be trusted alone with”. I know they will still be there tomorrow and I can fit them into my macros another day.

2. Last week I attended a wedding. I didn’t have to change my diet nor workout routine in the weeks before in order to slim down to feel good in a dress. I was quite compliant in the weeks leading up to it, but I didn’t have to crash to make that happen.

These wins can’t be measured on a scale or with a tape measure, but they make my efforts worth it.


Giving up Starbucks and 5 weeks is all it took to get things rolling for Rachel. Can’t wait to see what the next 6 months brings!

If you’re consistent, things can happen very quickly. Change is 90% mental. Maria showed up for 6 weeks (18 total classes) and gave 100% effort and it shows.

Neck: 13.25″
Waist: 35″
Hips: 40.5″
Upper arm: 11.5″
Thigh: 22″
Calf: 14.25″

6 Weeks Later
Neck: 12.75″
Waist: 33.75″
Hips: 38″
Upper arm: 11.5″
Thigh: 22.5″
Calf: 13.75″

Numbers don’t lie. Both Amy and Lyndsey have been putting in lots of hard work, day in and day out over the past year and it shows. Below is their 1 year BOD POD results. Both lost body fat and gained muscle.

Lyndsey attended 260 CrossFit classes last year and started doing the Lotta Nutrition program in June 2016. Amy attended 175 CrossFit classes last year nad started doing the Lotta Nutrition program in January 2016.

Athlete Spotlight – Kim

hanley —  December 1, 2014 — Leave a comment

Congratulations to Kim for being December’s Athlete of the month. If any of you have ever worked out with Kim you know just how hard she works, and how stinkin’ competitive she is. She is starting to RX WOD’s and ever since joining CrossFit Hud’s Endurance class Kim has been making big improvements on all her runs. Just recently she broke the 7 minute mark on her mile time. Keep up the good work Kim!


How long have you been CrossFitting at CrossFit Hud?
I’ve been CrossFitting and at Hud for ten months

What class times do you normally attend?
I usually attend the 5 or 6pm class

Why do you choose to CrossFit for exercise, and more specifically why CrossFit Hud?
Last January I was really struggling in life. There was nothing that I was passionate about. I’d been a runner for several years, but a calf injury and the polar vortex had that on hold. I’d gained weight and was miserable. I shared this with a friend who worked out at Hud and she convinced me to sign up for elements. I immediately knew that I’d found what I needed. I love the intensity and variety of workouts, the coaches, and the Hud community. I’ve done drop-ins at a few affiliates while on vacations and no place compares to Hud.

What kind of music gets you pumped during your workouts?
Once a workout starts I really don’t notice music. I like anything but Metal Mondays 🙂

Who is your favorite competitive CrossFitter and why?
My favorite competitive CrossFitter is Tommy Hackenbruck. He’s tough, gritty, and my kind of fine.

What’s your most recent feat you have accomplished (can be gym related or non-gym related)?
Most recent feats that I’m proud of: Rx’ing my first WOD, getting over my fear of box jumps, and breaking 7 min in my mile run

What’s your favorite benchmark workout?
I actually like Karen, but more than the girls I love any hero workout. They really align perspective and makes it easier to embrace the suck.

Least favorite movement
Freakin the jackalope and overhead squats

How does CrossFit affect your attitude, thoughts, and goals outside the gym?
CrossFit has really made me stronger physically, emotionally, and spiritually. There’s something about pushing yourself beyond your known abilities and out of your comfort zone that always results in growth.

What is your favorite Non-Paleo indulgence?
My favorite non-paleo indulgence is a good doughnut or cinnamon roll!

Congratulations to member, Jim Luther, for being awarded November’s Athlete of the Month! The things we love most about Jim are how receptive he is to coaching. If he has a goal in mind, he will use his resources to figure out the steps to get there and put in the work. Jim was encouraged to work on his mobility in order to open the door to more CrossFit specific movements. He started working on his mobility at home, before and after class, and coming to our evening Yoga classes. With his attendance consistently at 5 times per week his improvements came very quickly! He went from using kettlebells for front squats (due to his limited front rack mobility) to front squatting close to 200#! His squats went from above parallel to consistently to depth. Great work Jim!


Name: Jim Luther

How long have you been CrossFitting at CrossFit Hud?
“I just got my 1 year anniversary notification last week!”

What class times do you normally attend?
“Usually 4:30 or 5:30 – once in a while 6am if I know I can’t make it later in the day.”

Why do you choose to CrossFit for exercise, and more specifically why CrossFit Hud?
“I was working out a LA Fitness for years. I felt like I really wasn’t making progress. A good friend of mine in Florida started doing Crossfit and really liked it. I’ve never, ever been an athlete and what I saw on-line was pretty intimidating. But, she’s over 60 and had never considered herself and athlete either. She was happy that she felt like she was stronger and more flexible so I went looking for a box. The first one I went to, there was no instruction – just kinda here’s what to do – GO! The next thing I knew, some poor girl was barfing her guts out on the sidewalk because she’d really over exerted and I thought …. ‘hmmm, this doesn’t seem like a good idea.’
So I told my friend in Florida and she basically said to go looking for another box. I checked the main site for boxes nearby and found CF HUD. When I read on the website that both Hanley and Elyse had degrees in areas related to exercise I thought it might be a better run operation. What I really like about both Elyse and Hanley is that they know for someone like me, little accomplishments are a big deal – that keeps me pumped to try harder and come back. Plus getting to know people here and cheering each other on – the community factor really does help with motivation and I’ve made some friends on top of it all. That doesn’t happen at large gyms.”

Continue Reading…

This is Tammy Dominowski’s second time being nominated for the Athlete of the Month. The way I pick athlete of the month is to literally think about our members and the first person that comes to mind is the one I choose. I chose Tammy because despite her shoulder injury, she doesn’t let it stand in the way of staying physically active and working hard. She has been extremely good about communicating with the coaches about her limitations and finding exercises for herself to do as well. We have gotten creative, but Tammy just keeps on keepin’ on. Great work Tammy, you are an inspiration for others!


Here is a few words from Tammy:

To be named athlete of the month for June is a big deal. It shows that I am working hard despite my injury. I want to thank Coach Elyse, Coach Hanley and Coach Dustin for all their support and patients with me during the last month while we rest and strengthen my shoulder. You really do care about all of us that work out at your gym. Even when you are blowing up my legs and abs with modified WODs for the last month. I really do appreciate you and your help during this time and my learning and loving of CrossFit.

I want to thank the members of CrossFit Hud for all your words of encouragement and complements on my transformation since starting CrossFit in August 2013. It has been a lot of hard work and a lot of you have been in those classes with me working our butts off! I have found some true friends at CrossFit Hud! I also want to thank my friends and family outside of the gym for all the comments and encouragement to continue this journey. Thank you Thank you Thank you!