I committed to a lifestyle change 7 months ago. This consisted of adding CrossFit to my schedule four times a week and eating healthy at least 90% of the time. The changes I’ve noticed have been more than I could have imagined. I lost 10 inches from my waist and over 30 pounds from the scale. Every week I surprise myself at what I can accomplish that I couldn’t the week before. I am beyond grateful for this program.
I joined CrossFit little more than two years ago. All I can says is, My lifestyle has changed completely. I had initially went through weight loss before joining CrossFit. I lost a lot of weight but I still had problems with my neck and upper back. I had problems with my upper Trapezius muscles on the back due to working lots of hour on computer. I would get stiff neck and knot on my shoulder blade area all the time. Many times it affected my day to day activities. Even it was a still a problem after all that weight loss i did doing cardio only. This all changed when I joined CrossFit. When I joined CrossFit Ephrata, the staff and people working out there were so friendly and welcoming. Soon, I found myself lifting weight with proper form. My Trapezius muscles got stronger due to all exercises and WOD at CrossFit.
CrossFit not only made me healthier, it helped improve my performance in the sport of Cricket which I play in a summer league in Harrisburg. My ability to throw and run increased incredibly. Most of all, I stopped getting the pain in my shoulders and upper back that I would get before joining CrossFit. I felt my lifestyle has changed. I built a lot more muscle. I also learned a lot about lifting and health at the same time. CrossFit Ephrata brought a new healthy version of myself that is much stronger and confident than before. If anyone is looking to get into shape, to get stronger, or to stay active and find more friends I recommend CrossFit. CrossFit Ephrata has only affected my life in nothing but positive ways.
Since joining CrossFit, I had gain 10lbs of muscle here is my before an after pictures of my back where difference is visible. Over all I am more leaner and stronger.
Crossfit Ephrata has changed my life! Not only aesthetically but in everyday life as well. I used to suffer from extreme/debilitating back pain.
Crossfit Ephrata helped me improve my mobility and eliminate that pain while still building strength. I feel better and am in better shape now than I’ve ever been!
Before starting at CFE, working out was just something I did in spurts to help lose weight now and then, but I never made it a part of my whole lifestyle. Now I truly enjoy and look forward to my time in the gym – I love the fact that even after three years here I am always learning something new, breaking old records and becoming stronger, faster, better, and feeling awesome about it. I’ve lost 20 pounds and gained muscle mass and definition, and can do more with my body than I ever thought possible. Beyond individual improvement, the community here is incredible – each of the coaches are fully focused on keeping us safe while helping us improve, and all the members are encouraging, supportive, and have become some of our closest friends. Crossfit Ephrata has definitely changed and improved my life!
In the picture on the left, I was 43 yrs old. I was eating fast food a few times a week and snacking on tasty cakes almost every day. I was tired all the time and I did not exercise. I was Robbie’s baseball coach and Corinne snapped this picture of me and Robbie in the outfield. When I saw it,I realized I needed to make some changes.
I started changing my eating habits and incorporated exercise at home. Over the next 4 years I was yo-yo dieting and wasn’t very consistent with exercise. When I was 47 I walked into Ephrata CrossFit.. It was challenging but I was surrounded by other members and coaches who encouraged, helped and supported me and I kept coming back. About a year or so after starting CF I realized that my eating habits still were not as good as they could be and I became aware of how important nutrition is. I slowly changed my eating habits as far as keeping track of how much I ate and when I ate it The picture on the right was when I was 50 years old. I feel better and stronger than ever!
I turned to CrossFit Ephrata in August 2017 when my back pain related to significant scoliosis resurfaced. I wanted to avoid another injection, and knew I needed to gain strength in my back and core if I wanted to continue being active. The CrossFit coaches have been and continue to be instrumental in greatly improving my overall strength and mobility by customizing workouts to fit my needs and ensuring that movements are done correctly. After 10 months of CrossFit training, I completed a triathlon – and finished 15 minutes faster than my last race!
I had gained weight as a new Dad working an office job recovering from a neck injury. I hit a point where I realized I had a decision to make and needed to do something to get myself back in shape, not just for myself, but also for my wife and kids. CrossFit looked like a solid work out.
I had no real expectations going in, and was very nervous. I thought everyone would be super fit and I wouldn’t be able to keep up at first. I was really relieved to learn how they could scale exercises to skill level without sacrificing the intensity. The coaches are fantastic and are really diligent about helping you master the movements and keep it fun. I really enjoy working out with the small groups and partners and I’ve quickly made some “CrossFit” friends. My progress has been more than I could have ever expected. I’m already down 10 pounds after only 3 months, but I’ve also gained 30 pounds on my bench press, 45 pounds on my deadlift, and I can do more burpees than you would believe looking at me.
I can honestly say this is the first time I’ve enjoyed and looked forward to working out, ever. My advice would be give it a try and I think you’ll be surprised not just by the awesome community at CFE, but also with yourself when you find you are able to push yourself harder than you ever thought you could.
Erin’s plan has helped me get past a consistent plateau for me in my journey to get lean, and has helped me develop a better nutrition-lifestyle overall. I have had ups and downs in my weight throughout my whole life – especially after having kids in 2012 and 2014. Since that time I’ve never been able to get back down to the weight where I started before the first baby.
In January of this year I started out with my own plan (general high protein/low carb) and lost weight, but still hit my normal plateau right around 180 and hung there for several months. In June Erin created a nutrition plan for me that was easy to follow, but extremely effective. Within weeks I was down to where I started before kids (176), and then surpassed that! After 14 weeks on her plan I’d lost a total of 12 pounds, and also decreased my body fat from 32.8% to 30%! During that time I never noticed any decrease in performance in the gym – I was maintaining my strength even as my weight decreased.
My 1k row time was 4:47 when I started training at CrossFit Ephrata. Since adding CrossFit my 1k row time has improved by 27 seconds to 4:20!
This summer, my 13 year old son participated in the strength and conditioning program at Crossfit Ephrata. And he absolutely loved it! This was his first exposure to this type of physical fitness program. He was very tentative about joining, as he doesn’t have a traditional “sport” that he is consistently involved. Throughout the summer, he often told me he wished he could go every day! He has asked to continue on through the school year, and I am thrilled that he will be participating in their new youth program. Not only did he grow physically, most impressive was his mental growth! Since participating, I have seen him take risks that I know, prior to this summer, would have greatly challenged him. I am extremely grateful to Tyler and his excellent team of trainers. Your expertise and positive attitude has made such a difference!
On November 2010, I woke up with numbness in the bottom of my feet, and by the weekend it had traveled all the way up to my waist. After many tests and doctor visits I found out I had multiple sclerosis. I was devastated and very afraid of what was going to happen to me and what my future would hold, and when people found out they started to share stories with me about people they knew who had MS and how they were crippled and in wheelchairs. This freaked me out even more!!
I ran into Chad Stauffer and he encouraged me to try Ephrata Fitness. I was reluctant to say the least, but after my liver levels were high and the doctors were concerned about me taking a MS medication, I decided it was time to try it.
When I started I was 183 pounds, and my cholesterol levels were very high, which was causing my liver levels to be high as well. Two days a week soon became three, then four, now I am up to five times a week doing CrossFit! I have lost 27 pounds and 6 inches off my waist, not to mention my cholesterol is down and my liver levels are back to normal.I have never felt better in my life, in fact I am in better health now then I have ever been! It has been four years, and I have not had any MS relapses and even the neurologist was so impressed he asked to put a picture of me deadlifting and my testimony on their website.
I had tried exercise before, weightlifting, swimming (which I am horrible at), walking, running, dieting, the list goes on and on but nothing ever worked or stuck. What I love about CrossFit Ephrata is that we truly are a family and everyone is welcome in that family. Everyone cheers for, motivates, encourages and challenges one another. There’s never any put downs, only put ups! The trainers are very knowledgeable, caring, and know just how much to push you. I have been truly blessed with CrossFit Ephrata, and I thank God that I have them in my life! Because of CrossFit Ephrata, I can truly say I may have MS but MS does not have me! I am stronger, and healthier, living a full life! Thank you CrossFit Ephrata and thank you to the CrossFit family! God bless you all!!
I have been a member of Ephrata Fitness since the first month they opened in 2011. I am now 60 years old and in the best shape since I graduated from High School. I lost 50lbs and have kept it off. A couple of months ago I climbed a rope for the first time ever and last week I did a legless rope climb. This fall I also participated in two 5K trail runs, something I have never done in my whole life. I just want to thank Tyler and all the trainers for the hard work they do and the encouragement they give us to do better.
The second pic was a result of hours of weighing, counting and measuring my food to know exactly what I was putting into my body and when.
I went from not being able to string together more than 2 HSPU with 2 mats or TTB to being able to string together about 10 of each, and working some strict HSPU work in there too. I could walk on my hands. My engine lasted me so much longer in workouts. I could feel my energy level being at its peak. I didn’t get sore as easily. My clothes fit better, I felt so much more confident about myself, and I had such a HUGE support group from the gym that counting macros wasn’t even a chore. It was something I used to better myself in the gym and the results showed. I’m so thankful for Erin & everyone in the gym who encouraged me along the way.
The first picture was in May 2009, that was the year I decided to lose weight and I did by watching what I ate and I began running. The second picture is 3 years later after I ran the 10 mile broad street run. This was a month before I joined Crossfit Ephrata. I thought I was in shape, I thought I was strong but I had no idea how little strength I had until doing Crossfit. Back then it was called Ephrata Maxx Out and only offered boot camp and kick boxing classes. When the owners decided to change over to Crossfit in February 2013 they started off very slow and took a lot of time to teach the fundamentals of weightlifting. To be honest, I did not like it at first because I had never picked up a barbell in my life, pull-ups were non-existent and push-ups on my knees was all I had in me let alone a handstand pushup. Gradually though I began to improve and get stronger and movements like pull-ups and power cleans are now some of my favorite WOD’s. When I joined the gym in June 2012 I had already lost the weight but working with our coaches and completing the classes at Crossfit Ephrata has totally changed the shape of my body. The clothes sizes that I can fit into now as a 51 year old women were not even possible when I was a teenager.
I have lots of lean muscle especially in my arms, back and torso. I can push myself much harder than I ever could before. The last picture is the Lanco Open competition in February 2017 that I qualified for 2 years in a row and then competed against women who were 10 years younger than me. What I have also learned from Crossfit Ephrata is how to properly fuel my body by eating healthy foods during the day but also by timing the right food around my workouts to obtain optimum performance and recovery. Crossfit Ephrata has changed my quality of life in so many ways that I could not imagine ever working out any other way.
I started Crossfit in January 2015 at 250lbs and by May 2016 was under 200.
With Crossfit 4x/week and a cleaner diet I have kept the weight off and am still under 200lbs.
I started training with Tyler and Chad 3 years ago, and when they decided their gym would transition to CrossFit, I was more than skeptical. Lifting weights had never appealed to me, but because I trusted in them, I went along for the ride.
I can honestly say they were right. CrossFit Ephrata has changed my entire perspective on fitness. I am no longer going to the gym to work out – I am going to better myself. I have seen a significant difference in my body over the past year and a half, and though I’m far from “finished,” I’m enjoying the road to get there.
Most importantly, CrossFit Ephrata has taught me that strength is beautiful, and I am constantly reminded of that with each personal record I achieve. Thank you Tyler and Chad for introducing me to this incredible program and this beyond-supportive community.
I just wanted to send you an email to say “thank you” for your work as trainers and for the help that it is for a lot of people – including myself.
February marks two years that I’ve been a part of the CrossFit gym. Without a doubt, it is the best thing I have ever done for my health in my life.
I have a hereditary “Achilles heel” that has to do with the way my liver functions and the way it processes toxins and cholesterol. I have been aware of this for about 20 years after it showed up on a routine blood test. When my doctor first discovered this, he was very concerned and wanted me to have regular check-ups to monitor the situation, which I’ve done for the past 20 years.
I recently had one of those check-ups. In addition to having increased flexibility, being 18 pounds lighter, and having improved blood pressure (112/70), two of the three liver function numbers are normal for the first time in 20 years, and the cholesterol is down by 30 points.
Again, just wanted to say thanks! I enjoy the challenge of the workouts, the steady improvements of weight and skill, and the community of the gym. Thanks for being great trainers and for the pointers, the coaching, and the encouragement.
At the risk of sounding cheesy, I just wanted to tell you how unbelievably impressed I am with your gym. I was very hesitant to join because I knew that I was starting from the bottom. Not only have you and the other coaches been super supportive, but the members as well. I have hard core fitness beasts telling me good job, lol. It really speaks a lot for the kind of business you are running. End of after school special moment. I just wanted to say thank you!
Last week had paid what ended up being a very positive visit to my family doctor. I have been dealing with high blood pressure for a number of years. Although I would like to blame a lot of external factors, I have always known that my junk food diet and lack of exercise were to be blamed. In college I had been a wrestler and had been in pretty good shape. I thought that those days might be gone forever and the challenges of dealing with weight and high blood pressure were overwhelming. Thankfully my cousin, Phil Eby, introduced me to CrossFit. With the leadership and encouragement provided by the excellent trainers at CrossFit, I started to peck away at these two problems. When I returned to China to teach, I kept working out and eating healthier. When I returned to the States for school breaks, I kept coming into CrossFit. This past spring I started to recognize real progress. My belly was becoming smaller. I was losing fat in my legs. I was regaining muscle endurance. I was regaining flexibility. The biggest surprise to me was that I was able to begin to run again, maybe jog is a better word at this point. It was so exciting to see the progress. Now back to that doctors visit. It feels good to go to a doctor and hear words of encouragement. Dr. Ahmad told me to keep doing what I’m doing because it’s working. The best news for me is that she started to reduce my blood pressure medicine dosage. My goal is to get it off of it completely. One step at a time. My other goal is to continue to work out, eat healthy, and take control of my health again. Thank you CrossFit trainers and workout partners for your encouragement and example. May we all encourage and spur each other on to greater things.