Marni discovered and fell in love with CrossFit in 2013. She embedded herself in the culture and began coaching in 2014. However, she quickly realized that FITNESS isn’t just throwing around weights or swinging from rigs. As Crossfit trainers, they’re taught the importance of nutrition and how it relates to fitness. It is, after all, the base of “The Crossfit Pyramid of Fitness”.

In December of 2017 she decided to make nutrition a priority. As a result, she hired a nutritionist who helped her understand the importance of macro-nutrients (protein, carbohydrates and fats) and learned our bodies need ALL of the macro-nutrients to be properly fueled not only for “working out” but for every day activities.

Over the past several years, Marni has had conversations with many of the members and came to a realiziation. Most people fall into 2 groups. Those who lack the knoweldge to properly fuel their bodies on a daily basis because they assume it’s complicated and those who possess the knoweldge but for different reaosns are unable to execute daily.

Always striving to be better and do better, Marni saw an opportunity to help members reach their fitness and nutrition goals. As a result, she recently obtained a nutrition certification through Healthy Steps Nutrition (HSN) and is very excited to share what she’s learned with her athletes, friends, friends of friends and family.

At CFS, we focus on a simple habit based approach that centers around WELLNESS in general (nutrition, exercise, sleep, stress management, support system and lifestyle). The goal is to help YOU become the healthiest version of yourself with unwavering support along the way.

Ashlyn started doing CrossFit in 2013 while a student at Appalachian State University where she studied Health Promotion. While there, she focused on community health and the intersection between food access and health outcomes. She continued her studies at New York University where she obtained her Master’s degree in Public Health focusing on food insecurity and food waste. She has been coaching clients with CrossFit since 2017 and has been helping clients with their nutrition and habits since 2019. She also has her PN1 and CFL2. Here are some of her coaching beliefs:

• Food is fuel. There are no “good” foods or “bad” foods, simply foods that make you feel your best. I help you understand how to dial into that biofeedback.
• Focus more on what you gain and less on what you lose. Too often, clients come seeking to lose weight, but even when reaching their “goal weight” they find that what they were after was gaining. Gaining happiness, confidence, clarity, calm, and balance.
• Mindfulness in movement. Seek out ways to move your body in a way that serves you, and stop trying to punish yourself. Movement is a gift.
• Deep health. Food and exercise are just some aspects of wellbeing. How we communicate, connect, sleep, rest, set boundaries, and advocate for ourselves has a greater indication of our wellbeing than food and movement alone.

Jana approaches transformation, not just in physical fitness but in holistic wellness. With a heart deeply rooted in the belief that nutrition should be simple yet effective, Jana has journeyed from understanding the everyday challenges of meal planning for a family, especially with picky eaters, to mastering the art of fueling for peak performance.

A mother of two and a dedicated wife, Jana’s busy schedule mirrors many of our own. This firsthand experience has equipped her with a solid understanding of the importance of quality over quantity when it comes to food. Jana’s philosophy? Nourishing the body should never be a complex riddle but a harmonious integration into one’s daily life.

Jana’s passion for gut health is evident. She firmly believes that optimal nutrition and lifestyle choices are the cornerstones for achieving a harmonious gut environment. This belief is not just theoretical; Jana herself is a testament to the transformative power of CrossFit combined with a well-rounded nutrition strategy. Since joining the CrossFit community in 2018, she has shed over 50lb and found a renewed sense of purpose.

By 2022, her passion for the CrossFit way of life led her to attain her CFL1 certification, and she transitioned seamlessly from a CrossFit enthusiast to a coach. Jana is no stranger to pushing her boundaries. From participating in intense challenges like Hyrox and CrossFit competitions to embarking on adventurous hikes and rucks, she has dived deep into the science of fueling her body for these demanding activities as well as for routine workouts.

But what sets Jana apart is her innate drive to inspire and guide others. She’s not just passionate about helping individuals discover their ‘why’ in fitness but is committed to holding their hand, providing accountability, and ensuring they achieve their set goals.

Whether you’re looking to revamp your nutrition, seeking guidance on fueling for specific activities, or simply aiming to understand the nuances of daily dietary choices, we can help you. Embark on a journey where food becomes more than just sustenance; it becomes a tool to enhance your overall well-being and CrossFit performance.