All posts by Brittney Saline

Living Better Podcast – Ep. 38 – How Sarah Palmer DeFrank Rewrote Her Story

Sarah Palmer DeFrank has been many things: Single mom. Broke graduate student. Chef. Overweight. Unhealthy. Unhappy. Listen and learn how she used CrossFit to rewrite her story.

How Sarah Palmer DeFrank Rewrote Her Story

Sarah used to cry at her kitchen table after workouts. She thought she was no good, and couldn’t understand how it seemed so easy for everyone else.

That was more than three years ago, and today, Sarah is proud of what her body can do—she’s lost 60 lb. and gained 7 lb. of muscle, along with toes-to-bars and double-unders.

But the road hasn’t always been smooth.

In Episode 38 of the Living Better Podcast, Sarah shares how she changed the narrative of her life from depressed, overweight and unsatisfied to thriving physically, mentally and professionally—and how CrossFit helped along the way.

In this episode, you will learn:

  • About Sarah’s tough past and depression after her mother’s death.
  • Her struggles with inadequacy when she first started training.
  • How she rewrote her story, lost 60 lb. and found happiness.

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The Hale Case Study Project: Week 2

Success doesn’t happen all at once—and it doesn’t happen by accident.

That’s why our Case Study participants have a plan. (Psst—if you haven’t watched our Case Study Overview and Week 1 episodes, click here!)

In Week 2, each athlete made plans for tackling training, nutrition, and recovery, committing to specific, measurable and realistic actions that will deliver big-time results over time.

Lilly set calendar reminders to log her food by noon each day. Dave committed to alcohol-free weekdays. Heidi’s going to get seven hours of sleep a night—even if means a 9-p.m. bedtime.

That doesn’t mean it will be easy.

Our participants have already faced challenges and temptations while navigating busy work schedules and vacations.

But they know the effort is worth the reward—and it’s already paying dividends.

Catch up on Week 2 of the Hale Case Study project above. 

10 People, 12 Weeks: A Case Study in Fitness

Nothing you’ve achieved in life has been easy.

You’ve probably forgotten how much effort it took to earn your degree, save for your house, or raise your kids—and how scared and confused you were at the beginning.

You knew next to nothing in a strange situation and were surrounded by people who seemed to have it all figured out.

That’s how you might feel the first time you walk into a gym like CrossFit Hale.

“Everyone here is like a super-athlete! It’s hella scary.” — Steph Gaona, before her first class.

The truth? Everyone was scared and confused at one point. All the “successful” people around you started exactly where you are.

We know that’s hard to believe.

That’s why we asked 10 people just like YOU to take part in a 12-week case study to show what happens when you stick to a program long-term.

Everyday Heroes

Rodney (39) is a filmmaker who wants to take charge of his nutrition—and be fit enough to keep shooting hoops with his daughter.

Jay (42) is a CrossFit coach who used to weigh more than 300 lb. He wants to improve his diet, reduce his body fat and see what he’s capable of.

Lesly (33), mom to a 5-year-old son, wants to learn how to eat for health.

Heidi (32) is a CrossFit coach and wants to be able to ski until she’s 100. She’s here to see what happens when she gives 100%. 

Lilly (26) is a self-described emotional eater looking to recommit to fitness.

Dave (39) had no athletic background before CrossFit. He works in tech and wants to be in the best shape of his life for his 40th birthday.

Natalie (34) is a former college athlete working in HR. She wants to learn work-life balance and feel great at her wedding in September.

Ron (56) is a maintenance supervisor who wants to fight aging with fitness.

Kim (47) is a recruiter, mom, and former fitness instructor who wants to learn to fit fitness back into her life.

Jon (40) works at a brewery and is a father of three. He wants to move better, have more energy and rediscover the athlete within.

A Series You Won’t Want to Miss

Our case-study participants attend the same classes as everyone else, and we meet with them every two weeks to coach them on training, nutrition, and recovery. We give them everything they need to be successful for the long haul.

In exchange, they’ve agreed to be interviewed on video every two weeks and talk about their progress—so YOU can see how they change in real time.

Most folks are 6 to 8 weeks in and have already seen some amazing progress, both physically and mentally.

But like a reality show, things don’t always go as planned …

Every two weeks we’ll release a new set of videos so you can follow along and see what these “super-athletes” really go through.

The best part? Since they’re all still in progress, you get to cheer them on as they go!

Catch up on Week 1 and meet our participants in their first interviews on YouTube