All About Sarah

Looking for some inspiration? Read about Sarah’s journey and transformation (in her own words) below.

March 2014

I find myself at the doctor to review recent yearly labwork. The results…….not so great: high cholesterol and pre-diabetic. I’m not even 30! The cure my doctor says is to, “lose weight.” I’ve played that game before, but can I do it again? Yes I can and I must! What kind of life is it to live testing my blood sugar every day and taking medication all because I wanted to blindly eat whatever tasted good. What kind of example is this teaching my kids? I start slowly, cutting out junk here and there and moved on to tracking my diet online ( Then, I decided I wanted to do some sort of physical exercise to help with the weight loss. I joined a Boot Camp style class and did this 5 days a week at 4:45 am before work. While I had quick results, it was hard to get up that early and to a class I didn’t enjoy all that much. A class where after a month I knew no one’s name, but could tell you who sold which weight loss shake, supplement, etc. because they had been shoved down my throat from the moment I walked in.

High Cholesterol & Pre-Diabetic (Before Badassery Training)
High Cholesterol & Pre-Diabetic (Before Badassery Training)


My marriage was on the rocks and I had reached an all time low. My health and fitness was the last thing on my mind. While I didn’t gain any weight I had quit working out and watching what I ate. All in all, I wasn’t feeling great.

August 2014

HUGE life change, I became a single mom with three kids and had moved to Niceville to be closer to work and in an awesome school district. After moving in and getting comfortable, I decided I wanted to start exercising again and began doing some research online. On Facebook one day I typed in Niceville fitness and lo and behold Niceville Strength and Conditioning popped up. Crossfit, huh? I’d heard those words before but honestly had no idea what they meant. I did a little research and holy shit these people looked like badasses. I wanted to be a badass! So I emailed Niceville Strength and Conditioning immediately hoping to be let in on the secret of Crossfit badassery.

September 2014

My first crossfit class is at 5:30am. I’m nervous but super excited. I hug the coach upon meeting her because I’m so excited! I’m sure she wondered who this overzealous girl was who liked hugging strangers, if she only knew! My expectations for the first class were to see the Rich Fronings of Niceville throwing tires and snatching incredible amounts of weight, but that’s not what I saw. I saw regular people, of all shapes and sizes, lifting all different amounts of weight. I know now that had the gym been packed with the likes of Jason Khalipa, I wouldnt still be there.

After our first work out (WOD) I was beat and soooo sore. All I kept thinking was “If those other people can do it, so can I.” Had they looked like superior athletes from the Crossfit Games I may not have believed I could do it and I may have given up. My point being, anyone can be an athlete and anyone can do Crossfit. That’s the beauty of it, its tailored (or scaled) to you and your ability.

Another important factor of Crossfit which has caused me to fall head over heels in love with it is the comradery and family like atmosphere. Within a week I had met several new people who actually knew my name and welcomed me to the gym everyday. I had new friends from the gym on Facebook asking me how I was doing or how I was enjoying Crossfit. This was nothing like my prior experience with group exercise. I felt like I belonged. I’ve since told people about my love for Crossfit and get teased about the Crossfit “cult” or Crossfit “family” but I feel like that’s the best part about it. Having people know you and cheer you on is an awesome feeling! Knowing that if I miss class a few times someone’s going to call me out on it, helps me stay on track. Having a coach that knows me and my struggles and cares about how I’m doing is all the therapy I’ll ever need.

Serious Badass and One Hot Mama!
Serious Badass and One Hot Mama!


Yes, I have made a physical transformation, I’m no longer prediabetic and no longer have high cholesterol. I’ve lost 40lbs and gained a shit load of strength. I’ve done 5Ks and Tough Mudders which is something I never even considered doing before. But I’ve gained so much more! I’ve gained confidence, strength,and a family that I know I can count on. Crossfit is more than an exercise program – it’s a way of life! With the right gym, it’s a whole new group of friends that will support you through anything.

The Benefits of Yoga

yoga pose

Cross training can reduce your risk of injury, improve your total overall fitness and can help you maintain enthusiasm for regular exercise. It has been said that shaking things up by challenging your body with different types of movement can help you develop in ways that sticking to one single method or routine cannot.

But, if you come to Crossfit, aren’t you cross training already? To a certain extent, yes. We move in different planes, use different energy systems, and keep our movements as varied as possible. However, what about other modalities of fitness? As athletes, there are benefits to training outside of Crossfit. Considering, yoga can serve as a useful means to cross train and help our overall fitness. What, specifically, can yoga do for you?

Improve Your Strength

If you want to remain healthy and fit, then building lean muscle mass is essential. When lean muscle mass decreases, metabolism lowers, leading to excess weight gain. To regain that speedy metabolism in just a few weeks, you will need to start by targeting the major muscles groups in your body just two times a week. Yoga is an exceptional workout for building lean muscle mass because it targets virtually every muscle in the body, leaving no area untouched.

Bring You Into Balance

When we teach our bodies to find balance, it helps reduce the rate of injury. As athletes, there is a tendency to have a strong side that overcompensates for the weaker side of our bodies so we ultimately tend to overuse one side of our bodies. Consequently, this can lead to joint loading on one side of your body. After continual joint loading on one side, your body tends to give out sooner and you are setting yourself up for injury. Yoga, however, teaches you to push your body evenly and to stretch each side of your body equally.

Maintain Your Flexibility

We lose flexibility quickly when we do not practice it. The lack of being flexible can tighten overused muscles. When muscles are tight, they are hard, inflexible and brittle. The lack of elasticity contributes to joint instability and a decrease in resiliency. The tension in tight muscles hinders blood supply and creates scar tissue. The athlete with tight muscles has to work harder and can cause lasting injury. Thus, continual yoga helps to loosen and stretch tight muscles allowing the muscle to breathe.

Control Your Breathing

Learning to control your breathing can create many benefits in your workout. If you keep a slow and steady conscious breath, it will aid in increased blood oxygen flow. This lays a foundation for more effective workouts by increasing endurance. Proper breathing can elongate the muscles and allows the body to engage in more stressful work without a degenerative emergency response.

Are you ready to try yoga? It will be coming to our schedule in January 2015. Stay posted for more details!