Getting to Know Kim Lacy of Premier Nutrition

Caring | Honest | Driven

Having Kim offer Nutrition Coaching at The Hill is such an asset to our community. Plus she’s a dedicated CrossFitter and we love having her on the team. Kim recently launched her business Premier Nutrition KC and offers simple honest and informed advice for people living in the real world.

Let’s get to  know more about Kim…

When you were a kid, what did you want to be when you grew up? A veterinarian 

Where did you grow up? Omaha, Nebraska.

Favorite class or activity in high school? I loved my marketing class and being apart of DECA. I actually went to nationals one year too!

Voted in high school most likely to? To succeed (hopefully it comes true!)

Most interesting part time job? Worked part time at a Cryotherapy company. Was able to do the cryo booth for free every time I worked, and I actually think it worked.

Song you can rap? Pop Bottles by Birdman ft. Lil Wayne.

Got any hidden talents? I’m really good at the limbo. 

What do you like about KC? I love how it has big city attractions and things to do, but doesn’t have big city traffic.

Your Job Title at The Hill. Nutrition Coach.

How & when did you get connected to The Hill? Started coming to the Hill in October of 2016.

How long have you been a nutrition coach? 5 years.

Why Nutrition? What motivates you personally? I love when I’m able to positively impact someone’s life. And make them feel their best!

What do you love about your job? I get to talk about food! I love food!  Oh and making people healthier and happier 🙂

What certifications do you hold and which are you most proud of? Precision Nutrition Level One, ACSM Personal Trainer. 

What’s something you wish everyone knew about health and fitness? Dieting is terrible for you and doesn’t work! Slowly start to removed the common processed foods in your diet with whole foods.

What is something you are working on improving as an athlete personally?  Working on improving my pull-ups, and maybe getting a muscle up in 2019!

What are you looking forward to in 2019? My business!  I recently switched full time jobs so I now have more time to service clients and create new content.  Hopefully by the end of the year Premier Nutrition KC with be my full-time job!

Is there anything you would like to say to the team or #fitfam? I appreciate you guys so much!! I would not be able to do this job that I love without the support from all of you!!

Dan Heizman: Featured Athlete of January 2019

Coachable | Hardworking | Positive

These are the attributes that we look for in our athletes. Each month we like to Feature an athlete who exemplifies these core values.

“What should I do today Coach?” Dan asks Coach Brianna nearly every workout. He is eager to be coached and always ready to work hard. Dan is always ready to work hard and game for anything we throw at him. He wants to learn new skills, and is open to the cues and feedback of his coaches and peers. Dan LIVES the community, not just in the gym, but out of it as well. He is a core part of our tribe at The Hill. It is an honor to know him and coach him.

Plus he did the Boo Bash Pumpkin WOD in a full gorilla suit last October. (pics below)

Let’s get to know more about Dan…

What is your favorite color? Blue.

If you could have one superpower, what would it be? One superpower, I’d probably pick teleportation or flying if we can’t figure out the physics of the teleportation. I waste so much time getting from one place to the next. If I could just snap my fingers and be there I would have so much more time to actually be productive.

Row, Bike or Run? & Why? I’m not a fan of any of these really… but I guess I’d take row. Although I will add in that I don’t despise the AB anymore. I still don’t like it, but I’ve busted out a lot of calories on the bike over the past 6-8 months (thanks Josh) so I guess I’m finally getting to the point that it doesn’t completely destroy me.

What is your favorite CrossFit Movement? Cleans are the bees knees.

Favorite Restaurant in KC? I don’t go out to eat too often, but I do like to hit up Jax and see how many oysters I can eat in one sitting.

When did you start working out at The Hill? September 2016

What were some physical challenges you were having before you started at CrossFit Memorial Hill? Prior to joining I had made some significant lifestyle changes and dropped about 50 pounds so I had reached my goal there, but I had plateaued on my lifting strength. So after coming to the Hill and talking to the staff I have been trying to actually eat more so that I can continue getting stronger and add some lean muscle mass, at least that is the goal.

How have you seen those challenges improve since joining The Hill? What does life looks like now? I have made pretty significant improvements on all of my lifts. I’ve put back on about 15 pounds, most of which is the good kind. The last year was pretty awesome actually. In addition to increasing my strength on the barbell I was finally able to consistently get Muscle Ups. I had the goal to learn butterfly PUs last year but I didn’t really commit the necessary time to it so that is (one of) my goals for 2019.

How is The Hill different than other gyms you’ve been to? Everything they do really. Scanny and Coach Josh are never satisfied with anything so they are always trying to improve the things they are doing currently. Furthermore, they are not afraid to try new things. They always analyze and keep the stuff that works and toss the stuff that doesn’t. Because of this the gym is always improving and always offering new value to us athletes. Other than that I’d say the community aspect of The Hill is just incredible. Everybody is supportive and has bought in to the the “fitfam” concept, so whenever you happen to show up to WOD, you feel welcome and at home.

What keeps you coming back? And where do you find your motivation when the workout looks difficult? We have a pretty solid and consistent group that come in at Noon, so if you don’t show up you will get some “encouraging” texts from the guys letting you hear about it. And I’d be remiss if I didn’t throw a shout out to Coach Bri and her amazing skills. As crappy as a workout looks and as much as I might want to die during the workout, I know that I always feel better on days that I hit the gym.

How do you make working out fit into your busy schedule? I am, for the most part, in control of my weekday scheduling luckily. So I try to block off 11:30-1:30 and commit to being at the gym for that time. It helps that I don’t eat lunch at the normal noon time like most people so while I’m at the gym most people are taking their lunch hours anyways.

What would you say to someone thinking about starting CrossFit? Don’t think about it, just do it. Then I’d get them in touch with Scanny for a much better pitch.

What are some of your goals in or out of the gym? Personal Records or achievements that your proud of? As previously mentioned, butterfly pull-ups will be checked off this year. I aspire to squat like Sleeter and crush a Metcon like Coach Josh. But honestly, my goals are: stay healthy, improve on my barbell strength, and continue to develop my very mediocre gymnastics skills.

What would your dream workout be?  Cleans and burpees maybe? I think I’m the only person in the gym who doesn’t mind when a WOD has burpees in it.

Anything else you would like to share with our #fitfam? I’d like to thank all the coaches and staff at The Hill for everything they do to improve our gym and our community and I’m really looking forward to moving into our kickass new space upstairs in the coming months. Oh, I’ll go on record stating that David Curry wishes he was as strong as I am.

 

 

Getting to Know Coach Jay Alexander

Caring | Honest | Driven

These are the values we hold as a team.

Jay exemplifies “Caring, Honest & Driven” with authenticity and grace.
Jay started coaching at The Hill in May and he couldn’t be a better fit for our team. He opens the doors for our 6am crew and makes sure to have them ready to take on the day. Jay loves yoga, a good dance party and his rambunctious puppy. We are so lucky to have Jay coaching at The Hill!

Let’s get to know Coach Jay a little better…

When you were a kid, what did you want to be when you grew up?  Olympic speed skater, but I probably should have learned how to skate to make that one happen.

Where did you grow up? Overland Park, KS

Favorite class or activity in high school? Broadcasting.

Voted in high school most likely to..? Most likely to change the world (high expectations, I know…).

Most interesting part time job? I worked as a camp counselor in northern Wisconsin one summer in college.

Got any hidden talents? I took a hip hop dance class in college, so I’ve got a few moves I can pull out if the right song comes on. And  I can rap all the words to Baby Got Back and HeadBands, and probably most other 2000’s hip hop.

What do you like about KC? BBQ, Boulevard, and the people that call it home!

Coaching: Your Job Title at The Hill. 6am Group Coach

How & when did you get connected to The Hill? When I moved back to KC after college in May of 2018 I knew I wanted to keep coaching and I instantly felt at home with the community at The Hill so here we are!

How long have you been coaching? Since May of 2017.

Why Coach? – what motivates you personally? CrossFit was the first thing that made me think I’m strong, and the physical and mental benefits of that realization have changed my life.

What do you love about your job? First and foremost, the people that I get to work for and with. Seeing people wake up early to work hard in the gym inspires me to be the best coach I can be for them that day. Also, I get to dance and listen to music during work, so that’s pretty awesome too.

What certifications do you hold and which are you most proud of? BS in Kinesiology, CF – L1 and RYT 200. Probably should say I’m proudest of the degree since it cost by far the most!

What continuing ed are you planning or currently doing? Currently completing my Doctorate of Physical Therapy at KU Med, and aiming to get my CrossFit Level-2 by the end of 2019.

How would you describe your coaching style? Laid-back, personal, and encouraging.

What’s something you wish everyone knew about health and fitness? I wish everyone knew that you don’t have to be the fastest or the strongest to fit in at the gym. No one is judging you because we’re all just trying to become the best versions of ourselves, and even just showing up proves that you’re already a badass.

What is something you are working on improving as an athlete personally? Focusing on weightlifting currently, and having a positive mindset going into every workout and lift.

Anything else you would like to share with The Hill family? I’m a new dog dad to a black lab, so if you have any tips on how to get him to stop chewing on everything please let me know.

 

 

Shannon Oelke: Featured Athlete of December

Coachable | Hardworking | Positive

These are the attributes that we look for in our athletes. Each month we like to Feature an athlete who exemplifies these core values.

Shannon is super consistent, up for anything and very coachable. She supports others and is fun to have in class. When we asked the coaches who should be featured athlete this month, both Jay and Brianna nominated her. She’s strong. Chill. And just plain cool. We are glad to have you in the #fitfam Shannon!

Shannon’s Interview:

When did you start working out at The Hill? Two years come next April.

What is your favorite color? Fall Leaves.

What would your spirit animal be? And if you could have one superpower, what would it be? My spirit animal might be a Wolf. My superpower would be to control the elements; earth, air, fire, water, sounds like it would come in handy.

Row, Bike or Run? & Why? Bike! I never planned on liking the Assault Bike so much, it’s a bad romance. Rowing is cool, Running and I aren’t friends, yet?

What is your favorite CrossFit Movement? Any Squat movements, and fun warm ups.

Favorite Cheat Meal? My favorite cheat meal is pizza – pepperoni & olives. Or swap that with a good margarita.

What were some of the emotional or physical challenges you were having before you started at CrossFit Memorial Hill? Before I started at The Hill I was super lazy. It was not great! I was previously active, used to skate/play roller derby, and in my post derby days I basically gave up on myself. I gained lots of weight and wasn’t very happy, generally speaking.

Describe some of the frustrations you had as you tried to solve those challenges on your own? The frustration I felt was in the process of figuring out what would work for me, to change my fitness and become healthier. You want to find what’s worth your time, and that can be a daunting process, with more failures than successes. 

What does life looks like now? Since joining I have found what works for me! It’s pretty exciting. They have offered practical solutions for long term changes, it’s less complicated than I thought it would be. It’s a magical thing. My life looks like more vegetables in the fridge, water bottles everywhere I go, and lots of protein, when I’m doing it right.

How is The Hill different than other gyms you’ve been to? It’s different in so many ways because it feels very personal. It’s more comprehensive, promoting self-care, inside and outside of the gym. It’s a part of my life that I don’t see changing anytime soon.

What keeps you coming back? And where do you find your motivation when the workout looks difficult? Lots and lots of things. A few highlights are the coaches, hello!, the programming and inclusivity. Not to mention how the gym gives back to different communities and causes, it’s very inspiring. When a workout looks difficult I try to make a plan for my weakness in the movements, so I can keep working even if I’m struggling. You know, keep moving even though your brain is like wtf?!

How do you make working out fit into your busy schedule? Luckily I have two choices, before or after work. If I oversleep for 6am class I can still catch an evening class. Just another great thing about The Hill, lots of class times to get the work in, and find less excuses to skip.

What would you say to someone thinking about starting CrossFit? I would say yes, try it out! It’s not boring, you’ll learn so many things and meet so many people. Small changes can lead to big things.

What are some of your goals in or out of the gym? Personal Records or achievements that your proud of? I’m always working on my patience in learning movements, and in seeing physical changes over time. I’m proud to have earned the 150 Class badge recently, The Hill makes it easy though ;). I guess climbing rope would be pretty cool, one of these days!

What would your dream workout be? I once thought Deadlifts and the Assault Bike would be lots of fun, then it happened and it was so harsh! I would do it again though. Let’s do some squat cleans, front squats, tire flips, or farmers carries.

Anything else you would like to share with our #fitfam? I’m lucky to be part of this #fitfam, it’s an experience like none other.

 

Getting to Know Hollie Siegel

Caring Honest Driven
These are the values that we hold as a team at The Hill.

This month we are getting to know Hollie Siegel!
Miss Hollie is a ray of sunshine and encouragement. She is always caring for others in any way she can. Adding her to the team was an easy decision. Front Desk and Maintenance Maven, she does it all. Plus, she got us all lifting pumpkins at our first Boo Bash!

 

Let’s get to know more about Miss Hollie…

When you were a kid, what did you want to be when you grew up? I wanted to work in a marketing department of a major movie studio.

Where did you grow up? Lenexa (KS)

Favorite class or activity in high school? Study Hall, hahaha! In all seriousness, I liked English because I enjoy writing.

Most known for growing up? Go my own way, be my own person — being an individual, better to be true to myself.

Most interesting part time job? I did an internship at a market research company and the owner (Gerry Cain) was a visionary, a genius, and a very good person. Great training for my future.

Share a movie or show you can quote… Movie: “Star Wars” (that’s an easy one!}; TV: “Seinfeld” and “Miami Vice”.

Got any hidden talents?  I am an expert party/event planner, master Lego video game player, voracious reader, and I can spend hours diving off a diving board and spending time in the deep end of a pool. And I know more about movie music/soundtracks than you can shake a stick at. Truth!

What do you like about KC? Really like the variety of people, parts of town and cultures. Love that it’s so easy to get around town, there’s lots to do, some special restaurants, and let’s be real . . . the barbecue!

Coaching: Your Job Title at The Hill? Head of Facilities & Special Projects Coordinator. Front Desk Smiles. 

How & when did you get connected to The Hill? My husband and I met Brian “Z.” in May 2015 and then I met with Coach Joshy in October 2015 for my first “no sweat” session. I joined The Hill the first week of November 2015.

CrossFit goals? Completed my internship at The Hill in December 2017 and plan to take the CrossFit Level 1 exam by April 2019. After that, I am so excited to eventually join the coaching staff.

Why Coach? – what motivates you personally? I love helping people, I really do. It can be explaining a movement, but I really like to connect personally — I want to know what makes people happy and excited, I want to know about them. I am motivated to help people love their time at The Hill (keeping them safe, making sure they have fun and support, and that it’s the best hour of their day). If I can make one person smile, I’ve accomplished something special.

What do you love about your job? Everything! Seriously and really! I’ve found my tribe and there are so many opportunities to engage with both the great people that work at The Hill and all the fantastic members. I also love, love, love that I am being given opportunities to take on new projects that play to my strengths (marketing, writing, etc.).

Education: Masters of Degree in Journalism from the University of Kansas.

What continuing ed are you planning or currently doing?  I am studying for the CrossFit Level 1 Exam, which I will take in the first quarter of 2019. Best possible outcome is that I am coaching by end of 2019. So exciting!

How would you describe your coaching style? Enthusiastic, driven, positive — I want the best out of each athlete and the best for each athlete. I have their best interests at heart.

What’s something you wish everyone knew about health and fitness? It’s all about nutrition — that’s the key to everything. You can exercise all day, but it’s the fuel that matters. You can go run a mile and then eat a snickers or two cookies and you’ve negated the good work you did. It’s all about nutritious intake now, tomorrow, next week, next year, next ten years, etc. Consistency is crucial.

What is something you are working on improving as an athlete personally? I’m working on a few things — I am not a good runner (I would rather walk, lol!), so everyday I run/walk a mile, and then walk a second mile to improve my cardio endurance. I want to be able to run an entire mile with no breaks in 6 months, hopefully sooner.

Also want to get back to being able to dead lift 200 pounds, which is doable, and surpass my current back squat PR of 190 pounds. In 2019, I will take on learning double-unders, rope climb progression, and improving my burpee technique to get faster (and breathe at the same time!).

What are you looking forward to? So many positive, happy things — becoming a stronger runner, bringing more intensity to the daily WODs, continuing to learn French (through Duolingo), going on vacation with my husband (John), and finding ways to add meaning and value to everything I do at The Hill.

Anything else you would like to share with The Hill family? From the moment I joined The Hill almost three years ago, I knew this is where I wanted to spend the rest of my career. I found my tribe of people, a family where I fit in and am accepted for who I am. And The Hill is the place where I can maximize my skill tool set and continuously learn. The people are the difference maker — so many great, amazing and wonderful people that are a joy to be around. I love what I do. I love my husband. I love The Hill. And I love life.

Ashley Travalent Featured Athlete of November 2018

Coachable | Hardworking | Positive

These are the attributes that we look for in our athletes. Each month we like to Feature an athlete who exemplifies these core values.
Ashley is super consistent and always encourages others. She works really hard and is fun to hang out with and brings a super positive energy to the gym.

Thank you so much Ashley for being part of the foundation of The Hill, and for bearing with Scanny’s 90’s playlists.
Without athletes like you we would not have the awesome community that we know and love.

How long have you been working out at The Hill? 3 years.

What would your dream workout be? Running, hang power cleans, sit ups, push jerks.

What would you say to someone thinking about starting CrossFit? You don’t have to be an elite athlete to do it! CrossFit is infinitely scale-able for every person.

How is The Hill different than other gyms you’ve been to? The coaches here are dedicated to improving their skill set so they can pass those skills along to us. Whether it’s Bri with nutrition certification or Mindy with gymnastics, our coaches are driven to learn more – I love that!

What were some of the challenges you were having before you started at CrossFit Memorial Hill? My form before finding the Hill was awful! Fortunately the coaches here are all about integrity of movement, so I’ve been improving ever since.

How have you seen those challenges improve since joining The Hill?  Now that the mechanics of my movement are better I’ve been able to increase my intensity during the workouts.

How do you make working out fit into your busy schedule? When I was working full time I went to the 6 am class. I knew I would talk myself out of going to a later class, so getting in the gym early and getting it done was a priority for me.

What are some of your goals in or out of the gym? Personal Records or achievements that your proud of? I finally PR’d my back squat after 2 years of trying. 🤗

What keeps you coming back? And where do you find your motivation when the workout looks difficult? The coaches and the people keep me coming back. Our gym is d-bag free. I have to admit that when the workout looks difficult I think maybe I’ll take a “rest day”. Then I remember that I didn’t die during the last difficult workout so I probably won’t die during this one either. It also helps to know I won’t be suffering alone – we’re all in it together.

Anything else you would like to share with our #fitfam? I super duper love the Hill! And I love how inclusive our gym is. Between Legends, Build and adaptive athletes, we’ve got something for everyone. ❤️🧡💛💚💙💜

Getting to Know Matt Scanlon

CARING | HONEST | DRIVEN
These are the core values we hold as a team. Part 9 of our “Getting to Know The Hill” series..

This month we are getting to know our owner Matt Scanlon.

“Leadership not about being in charge. Leadership is about taking care of those in our charge.”
– Simon Sinek

Scanny is always looking out for the best interest of his athletes and team. Eager to develop them into the best version of themselves, he creates space for people to learn and grow. A true entrepreneur, it would take all day to list everyone he’s currently collaborating with, and  everything he’s working on. Matt is always developing business tools at the 321GoProject to benefit other gym owners, but the thing that excites him the most, is developing the talents and skills of his staff team at The Hill.

We are all lucky to have such a leader.  Let’s get to know more about Matt…

When you were a kid, what did you want to be when you grew up? An Architect.

Where did you grow up? Salina, KS.

Favorite class or activity in high school? Woodshop.

Most known in high school for..? Definitely being the class clown.

Most interesting part time job? Probably telemarketer when I was 15 or working as a horse guide in CO.

Most Quotable movie? “Tommy Boy” for sure.

Got any hidden talents? I initially went to college to play drums. I also play guitar.

What do you like about KC? KC definitely has an entrepreneurial energy amongst 30-somethings. I’ve really enjoyed watching the development of the city since we moved here 7+ years ago.

Coaching: Your Job Title at The Hill. Owner.

How & when did you get connected to The Hill? At its founding in 2011-2012.

How long have you been coaching? I think I started coaching my first 1-on-1 client 12 years ago.

Why Coach? – what motivates you personally? When I first started coaching, I was really motivated by helping people “get healthy.” Nowadays I’m increasingly more interested in the change that occurs in athletes’ minds; seeing them become better humans as they practice making positive choices, helping others, and developing delayed gratification.

What do you love about your job? 100% the people I get to work with everyday. Our staff are easily the best coaches in Kansas City (and arguably the country) but moreover they are some of the best humans I know.

What certifications do you hold and which are you most proud of? I have my CF L1, CF L2, and Movement and Mobility certificates.

What continuing ed are you planning or currently doing? I’m increasingly more interested in getting more education on what motivates people. 

How would you describe your coaching style? It really varies with the athlete. Anywhere from “super positive-everything is awesome” to being a real hard-ass. It really depends on how much trust we have built and the headspace they seem to be in that day.

What’s something you wish everyone knew about health and fitness? Health and fitness is the simplest thing in the world. It is also the most difficult thing in the world. Simple, not easy. Breathe hard, move weight, and stretch – several hours a week. Eat real food, lots of vegetables, and adequate protein – but not too much. There is no magic pill, no “30 pounds in 30 days”, no “secret workout routine” you’ve yet to discover. Just years of consistent work, that is best enjoyed with friends.

What is something you are working on improving as an athlete personally? Having fun. I’m really working on working out hard, competing with myself, and being grateful for movement. As I get older, I realize that some of my best Olympic lifts may be behind me – and that’s OK. I feel super thankful that my body works well, that I can carry big Costco boxes up the stairs to the condo. And that I wake up feeling great.

What are you looking forward to in 2018? I’m excited to create opportunities for our athletes to begin to give back; to invest in one another and their communities. I feel that, through fitness and nutrition, people are learning real self-care for the first time. The continuation of that self-care is building up others along the way. I see great opportunity for that in our community.

Anything else you would like to share with The Hill family? The members at The Hill are the best people I know. I’m so thankful and happy to be able to see them on a daily or weekly basis. I don’t know of any other situation – ESPECIALLY in a “gym” – where each member would confidently refer one another personally or professionally without hesitation, and we see that everyday. 

 

Andrew Graziano Featured Athlete of October

Coachable | Hardworking | Positive

These are the attributes that we look for in our athletes. Each month we like to Feature an athlete who exemplifies these core values.

From the moment Andrew walked through our doors, we could tell that he was Our PEOPLE. It was love at first WOD.

Andrew is not daunted by anything we program. He happily goes for it with intensity and positivity. He is humble and easy to coach. Andrew encourages others so much, Miss Hollie recently made him our Deputy Cheerleader.

It’s also rare to see someone work so hard yet have fun and not take themselves too seriously. Andrew captures the essence of The Hill in this way- We’re not trying to set records or go to regionals, but we still give it our all and leave everything on the gym floor.

What’s your athletic background? I have been CrossFitting for about four years. Before that I was a lifeguard instructor and runner.

When did you start working out at The Hill? 24 May, 2018. It was a 5pm class on a Thursday.

What keeps you coming back? The community. Leadership at The Hill has fostered a community of positivity, support, and encouragement. This place and these people welcomed me when I moved to Kansas City where I knew absolutely zero humans.

Was this your first experience with CrossFit? My CrossFit journey began in Upstate New York at CrossFit Mohawk Valley. It was my first time picking up a barbell, attempting a pullup, and touching a kettlebell or rings. The coaches at CFMV were patient with me as my knowledge base and skill level grew. Never once in CrossFit have I ever been made to feel inadequate or weak. It is that mentality that I try to bring to every WOD I do. To make sure every human, no matter skill level, knows that they are putting in hard work and are adequate and amazing.

If you could write the WOD what would it be?

RUNNING
CLEANS
PULL UPS
DEADLIFTS

FOREVER!!!!!!!

What are some of your goals, fitness or personal- for 2018? I want to be able to clean over two hundred pounds. Also, I would be absolutely buzzing if I could get two or more strict ring muscle ups in a row.

Any PR’s that your proud of? One time Josh said he wanted us to go light for snatching one day. I PR’d twice. It was awesome.

There was a WOD where we had HSPUs, Bike, and Rowing. I was able to string all of my HSPUs together for each round. Which was a huge moment for me because I am very uncoordinated.

OH AND there was the day I PR’d C&J at 185. Everyone was watching because it was two minutes before class ended (obviously). Coach came up to me and said, “Get tall before getting under that bar.” And when I fired, something just clicked, and the bar was overhead. I screamed out MISS VANJIE and ran around the gym. It was a great day.

List one or two improvements you have seen in your life since starting CF? I gained ten pounds of muscle in two months. So that has been fun.

Also, I am more confident in who I am. Not in like a douche way, in that I am content with the person I have become. I am loud, and goofy, and HELLA awkward. But I know that I am kind. I encourage others. I make a concerted effort to bring joy to others. There was a time where I would be too scared or insecure to talk to people for fear that they would make fun of me or not like me. I am okay now being authentically me. Because I don’t think there are a lot of people out there that genuinely want to be kind and give life to others. CrossFit has helped me be authentically, transparently, unashamedly Andrew.

What do you like about KC? The Hill.
The people I have meet here at The Hill have accepted me into their lives. I cannot express how much this means to me.

Also, Tiki Taco is legit.

Why do you live in KC? And how do you like to spend your free time? I am a medical student completing three of my Third Year core clinical rotations at St. Luke’s Hospital.

When I am not at SLH or The Hill, I am hanging out with #fitfam from The Hill. Literally any of the members, I just turn up where they are. Like an awkward piece of furniture in their spectacular, beautiful lives.

I also read. Mainly Stephen King or YA fiction. 

What’s your favorite cheat meal? Probs Tiki Taco consisting of the Surf & Turf burrito, a chupacobba, and a steak quesadilla. Yes, I have and will eat that all. AND AFTER I WILL HOUSE A PINT OF BEN & JERRY’S CARAMEL CHOCOLATE CHEESECAKE TRUFFLE

BECAUSE IT’S CHEAT DAY B*TCHES!!!!
🦄🦖🙌🏼🏋🏻‍♂️💅🏼🌈👏🏼🤸🏻‍♂️💅🏼😎

What would you say to someone thinking about starting CrossFit? This is YOUR journey. No one starts knowing this. We all have to learn and grow. Be patient with yourself and know that you will make progress. I am on your side. I know you can do it.

Anything else you would like to share with our coaches or the whole #fitfam? In all sincerity I cannot express how grateful and humbled I am. That all of you have accepted me into this beautiful community. I am very touched and thankful that you have let me be a part of your lives.

I must single out Coach Josh. You are patient and kind. You never get upset with anyone in class. Even when we get distracted. Even when I pull my clean too early. Or call you Dave Castro. I very grateful for your guidance, your example as a man of character & coach, and your friendship. Thank you.

Getting to know Dr. Heather of Unbroken Chiropractic

This month we are getting to know Dr. Heather Bourdon from UNBROKEN Chiropractic

It’s no secret that we are so lucky to have Dr. Heather at The Hill!

Heather doesn’t want to just crack, snap see you back. She finds the root of the issue, makes adjustments and gives you movements that help you actually heal. Not only does she take excellent care of her clients, (which include many members of our team and athletes) but when you are with Heather, you often find yourself smiling and laughing. In her calming and patient presence, you start to relax and feel that everything will be ok.  We believe this is the mark of a true Healer.

Let’s get to know more about Dr. Heather!

When you were a kid, what did you want to be? I wanted to be a Police Detective.

Where did you grow up? Duck Lake, Saskatchewan, Canada.

Favorite class or activity in high school? Science and P.E.

Known in high school for? Being strong and beefy.

Most interesting part time job? During my summers in college, my sisters and I worked as “beer cart” girls at a local golf course!

Favorite Movie  to quote: A League of Their Own. And I can rap along to “Ice Ice Baby”

Got any hidden talents?  When I was in high school I was a podium finisher for the Western Canadian badminton championships. This was a serious sport growing up in Canada. The competition was serious; only 4 out of 500 girls made the team (3 out of 4 were my sisters and I). We played in special clubs and badminton gymnasiums with special lighting and fan placement to not affect the flight of the birdie (shuttlecock). When I came to the United States and saw ya’ll playing it outside on the lawn at backyard BBQs, my mind was blown! LOL. As an adult, I’ve realized by this question, that I need to find a hobby.

What do you like about KC? I love that it is like a small town in a big city. You have the luxuries of the city but I don’t feel like I am a small fish in a big bowl! I love KC!

How and when did you get connected to The Hill? Very early on, I started seeing a few patients from The Hill, and one by one I began seeing more patients as the months/years went on. I established relationships with each of the coaches as we worked toward the same goals with their clients who would come to see me. After time, we began working more together from a coaching perspective and I realized what kind, generous, and determined individuals I was working with at The Hill. It has been nothing but pure motivation, and inspiration being a part of The Hill. I am SO happy to be here!

How long have you been a Chiropractor? I have been practicing for 5+ years. I was a coach and personal trainer prior to my chiropractic education.

Why Practice? What motivates you personally? I am motivated by seeing the drastic and vast improvements with patients. Seeing how it affects their lives, their relationships and friendships, and how they see their own bodies. I love to educate people on how their body works, and how to help them help themselves.

What do you love about your job? Working with self motivating patients, seeing excited (painfree) expressions on faces after treatment, working in a gym and seeing patients workout between treatment sessions (to gather more information on their care), and education.

What certifications do you hold and which are you most proud of? “D.C. Chiropractic, B.S. Kinesiology, DACBSP (Certified Sports Physician), Associates in Religious Studies :), Rock Tape, Kinesiotape 1-3, FMT1, Several Nutrition Courses.
Of course I am very proud of all the certifications I receive. I think  education is an integral part of being a professional. However, the certification I am most proud of is actually a certificate I received by my educating body while in clinic. I received the “”Clinic Service Award”” which is an award given to an individual who provides great care to their patients, their patients like them as a provider, they show respect to other students, clinicians and the institution. I am most proud of this award because of what it states about my goals of being personal and professional in providing patients with great, quality care. That is my main goal.”

What continuing ed are you planning or currently doing? I plan to take the next steps to work on my Diplomate for my Chiropractic Sports Physician degree. Dry Needling/Acupuncture. I am also extremely interested in female hormone regulation.

How would you describe your coaching style? I practice with a mindset of being efficient, direct and understandable with a chill and easy going vibe behind the surface.

What’s something you wish everyone knew about health and fitness? You don’t have to live with chronic pain! We should live WELL into our older ages feeling vibrant and pain free!

What is something you are working on improving as an athlete personally? The seasons of my training are ever evolving. My practice has always taken precedence over my own training goals since I have started. My biggest goal in this season is to stay active most days of the week (if not all 7), by doing CrossFit, or other forms of weight training, cardio, swimming, biking, and walking (occasionally with a 20 or 40lb vest on) for overall health.

What are you looking forward to in 2018? Personal and Professional growth. I feel like moving to the Hill has given me new perspective on life. Professionally, it’s incredible to be surrounded by such self motivators. Its infectious! How can one NOT grow in this environment. Personally, learning what balance truly is in life, setting realistic goals for myself, not beating myself up about achieving every single goal but letting life happen and learning to adapt!

Anything else you would like to share with The Hill family? My experience here thus far, has been incredible. I enjoy coming to work everyday, and EVERYONE is friendly. There motivating people surrounding me which gives me this safety net to lean into if need be. As I get to know more and more of the members, I am intrigued by their stories. What makes them who they are, what they do for their job and hobbies and what motivates them. Which motivates me. I am just so happy to be a part of this gym and I am proud to call it home!

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Featured Athlete of September: Megan Sheeley

Coachable | Hardworking | Positive

These are the attributes that we look for in our athletes. Each month we like to Feature an athlete who exemplifies these core values.

Megan “Hot Pants” Sheeley is one of our head cheerleaders and the original “Woo-Girl” at The Hill. A natural leader, overcomer and an encouraging voice during difficult WODs. Loyal to her family and friends she loves her tribe and we can’t imagine ours without her.

What’s your athletic background? I played some high school sports, and ran a couple of marathons in my younger days.

When did you start working out at The Hill? October 2014

What keeps you coming back? The community is great. I love the people I work out with, I love the energy I get from being around like minded people. It keeps me healthy and happy. The coaches are amazing and continually strive to make working out fun and challenging at the same time.

Was this your first experience with CrossFit? First time ever doing CrossFit! I tried it once and am staying for life.

If you could write the Workout Of the Day what would it be? Back squat, cleans, maybe some wall balls. One of my favorite WODs was one where we had 30 rounds. It sounds awful but it was fun to do and you just had to keep going. The great thing about CrossFit is that as much as I don’t like the idea of doing some of the WODs I love the way I feel at the end of it!

What are some of your goals, fitness or personal- for 2018? One freaking pull up!!! One of my goals is to increase my endurance. I just finished the endurance class with Mindy and it was just what I needed. Hard as hell, but I did it and finished the workouts every time. I am always working to find the best side of me. I do this with my interactions everyday. I think the people I meet at CrossFit Memorial Hill reflect a lot of positivity and courage towards me and I can see that as I work towards my perfect me.

Any PR’s that your proud of? I just got a 15 pound PR on my clean- I don’t know where that came from but it was amazing!
I can also do 2 double unders!!! What? What?????

List one or two improvements you have seen in your life since starting CF? I love that I can feel so many muscles in my body. I remember driving shortly after CF and think.. Whoa! There is a muscle there!!! I am able to manage my stress so much better! My posture is much better since starting CF.

What do you like about KC? I am born and raised, so there really isn’t much about KC I don’t like!

Why do you live in KC, and how do you like to spend your free time? I live in KC for my family and my job. I like to spend time with my family and friends. I love to laugh so anyone that makes me laugh is a good time to me.

What’s your favorite cheat meal? Mexican Food! I love nachos!!

What would you say to someone thinking about starting CrossFit? You can totally do it!!! You don’t have to be a star athlete to have fun and get healthy in CF. You just have to be willing!

Anything else you would like to share with our #fitfam? I want to thank everyone that is in classes with me. I am so grateful that I have this wonderful community in my life. Every coach is amazing. They are so talented and care so much about the people at the gym. Joelle is amazing- always smiling and welcoming to everybody. It’s just a great place and I wish I could bottle the energy I get when I walk in the gym and carry it around with me all day. I am forever grateful of CF Memorial Hill. It has changed my life for the better. I am eternally grateful for all the people that walk into the gym every day with me and work towards a healthier and better version of themselves. You inspire me to be a healthier person and strive to be the best I can be.