If you haven’t been following along recently, I just started a podcast a few weeks ago where I’ve been talking food, fitness and some life stories. And one of the main things I’ve been seeing is questions regarding starting at a gym and being intimidated to take the first step. I was in that same space and feeling that same way about 7 years ago. I hated going to the gym, I hated feeling like I didn’t know what I was doing, and I hated feeling like people were judging me as soon as I walked in. But that feeling is extremely common with anyone who is just getting into exercise or even just trying a different workout. Intimidation is normal. Feeling like you don’t know what you’re doing is normal. But it shouldn’t hold you back.

Doing something new, conquering the unknown, and feeling uncomfortable is normal when it comes to life. Think about starting a new job or having your first child or signing up for a marathon. We do sh*t every day that scares us and makes us question why we even signed up for it. But those chances lead to experiences and lead to bettering ourselves in the long run. And that’s what you do every day you walk into a gym: you become better than yesterday. Sure, it can be scary and intimidating at first, but if you find a gym that you feel comfortable and welcomed at, you’ll never feel the regret of walking into a gym. The thing that kept me going back to CrossFit was the many relationships I built over time, no matter what gym I went to. I’ve been at the same gym for over 5 years now because this gym makes me feel comfortable, always makes me smile or laugh, and constantly challenges me. Find that gym. If you haven’t found it yet, don’t give up, try a new one. You deserve to find a gym that makes you comfortable and confident, so never give up on that search! Don’t let intimidation hold you back, let it push you forward!

And before I let you go, this week on my podcast, I’ll be answering whatever random questions you have. Whether that are gym related, food related, about relationships, clothes – honestly whatever questions you have, I want to answer them! This podcast will be all about random stuff so please leave your questions here or on my social media so I can answer them! Can’t wait to hear what questions you guys have!

Sunday – Rest day

Monday – Workout out of town at a different CrossFit gym

Tuesday

Deadlift: 4 x 7. All sets at 75%. Reset at bottom each rep. (16 mins) – I used 155#

(3 Warm Up sets then 1st working set at 75%)

Then 3 Rounds For Time Of: (13 min time cap)

100 Double Unders

20 Hang Power Clean (135/95) – unbroken 1st round

10 Burpee Box Jumps (30/24)

I finished in 9:37 using 85#

Wednesday

Squat Clean (16 mins)

1 x 3 @ 70% – 110#

2 x 3 @ 75% – 115#

3 x 3 @ 80% – 125#

Then 3 Rounds For Time Of: (14min time cap)

470m Run

10 Squat Clean (135/95)

15 T2B

I finished in 13:something (don’t remember) using 85#

Thursday – Rest day

Friday

3 Power Cleans Every 90 sec for 12 mins (9 sets). Drop between w. quick reset. Start at 60%, add as you wish. – I got to 135#

Then For Time: (16 min Time Cap)

750m Row

470m Run

50 / 40 Cal Assault Bike

30 Burpees

15 Muscle Ups / Burpee Pull Ups

I finished in 13:36 doing 8 ring muscle ups

Saturday

Every 5 minutes for 5 rounds:

470m run

20 wall ball

10 deadlift

My slowest time was 3:19 using 105# DL

____________________

Free Travel Workout:

400m run

21 burpees

21 weighted lunges (per leg) – with dumbbells by sides

21 dumbbell push press

400-15-15-15

400-9-9-9

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51 Comments

  1. Jen says:

    Hi juli! I have recently had a lot of problems due to hormone imbalance and My doctor recommended trying to gain weight and am really struggling to do so. I eat mostly paleo and have been focusing on getting more protein and fat in my diet. But I also want to get in shape and not just gain the weight in fat. The problem is the I just don’t know where to start. I have access to an LA fitness but I only go occasionally and do the same workouts: elliptical, some weights, and yoga. Is there anything you recommend so that I can actually make progress and gain the weight I need? I feel very overwhelmed.

    1. juli says:

      i would speak to a specialist who can meet you in person. whether that’s a nutritionist or personal trainer. i can’t really recommend anything to you since i don’t know your background and have never met you in person.

  2. Jodi says:

    Hi Juli!

    My question is really about one exercise move in particular, but I guess it could apply to almost anything in terms of working out and trying new things at the gym. I wonder what you did in order to work up to overhead squats; if you just started with light weights, or if there are other moves that led up to doing them with good form and a good amount of weight. I personally don’t have a need to lift super heavy, but definitely want to have the strength to do them really well.

    And again, I guess that could also be applied to anything new at the gym; maybe there’s a post (or podcast!) or a section of a post where you talk about “beginner” exercises that lead up to being able to perform exercises that might be pretty difficult without a foundation (like pull-ups, for example).

    Thanks so much for this awesome blog; it’s truly one of my favorites, and if I’m ever in Denver, I absolutely want to come try out your gym!

  3. Aynsley says:

    Random question for your next podcast – how do you get yourself out a funk? What strategies do you use? Whether it be a workout funk, a relationship funk, a work funk or just an I hate the world funk, any tips you have would be appreciated.

  4. Gina says:

    Look forward to these posts every week! Thank you for taking your time to continuously create new workouts — I always try your “travel/at home” workout every Monday. After doing the routine mentioned in this post, I suggest it be renamed: “do this workout then struggle to get up and down the stairs for two days”. Hating you but loving you at the same time. Although, I’m eating some leftovers of your Spaghetti Pie recipe as I write this. So. Mostly loving you.

  5. Elle says:

    Hi Juli …

    I’ve been reading you blogs for a while and am really enjoying your foray in podcasting – you’re such a refreshing voice in the world of paleo/health/fitness.

    I have a bit more of a personal question I hoped you could cover at some point. You’ve mentioned in the past that you’ve undergone breast augmentation and as someone who is thinking about doing the same thing, it would be great to know what to expect, how it impacts your exercise, recovery etc.?

    I know! It’s a tricky topic, but I would so appreciate getting an honest opinion from someone who knows!

    1. juli says:

      well i went through it when i was 20 and it was before i did crossfit or lifted weights. so the healing process wasn’t too bad because i would just ride the bike or walk on the stair master. you can’t workout for 6 weeks, but i did those two movements pretty quickly. i would highly recommend it to anyone, it was the best thing I ever did for myself!!

      1. Courtney says:

        Hey Juli! Can I ask where you got the procedure done? I live in the Denver area and am currently looking for a surgeon but there are a lot of options! Just wondering if you had any recommendations or a good experience with yours. Thanks!

    2. Katie says:

      I’ve been Crossfitting for years and I had it done last year. Mine was a lift as well as implants, so I think the recovery is different. Regardless, I tried to do a workout (even drastically modified) at three weeks out and that was pointless. Overhead lifts took about 12 weeks to get back, so it felt like I was starting over strength wise. It took between three and six months to be able to do even one pull-up again. Pull-ups and T2B are the things that still hurt a bit, but it’s not stopping me from doing them at this poin, there is just a tightness to it. I do think the lift part of the BA causes the problem though. I think juli’s mentioned before that she doesn’t bother with ring dips, and I don’t either. They’re stupid anyway 🙂 Also, I concur with Juli, it’s one of the best things i’ve ever done for myself.