USC Magazine - October Edition

1. B Y V R A K A S EXCLUSIVE! TRUE LIFE: IM A BEGINNER MOLLY TALKS STOCKS Sorry Chicken Noodle, theres a new broth in town WAYS TO CONSISTENCY IS KEY ABS www.UndisutedStrengthCo.com www.CrossFitJoliet.com C O M M I T TO Y O U INTENTION COMMUNICATION PREPARATION 9 Playing with a CHICKEN M A C K T R U C K

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3. UNDISPUTED STRENGTH CO. CJ WAYS TO COMMITTO YOU Withtherightattitueandafewtricks,youcankeepyourfitnessroutine ontrack 3 STEPS TO IMPROVED MOBILITY Addafewminutes ofmobilitybeforeeachworkoutandyou'llbeamazedathowmuchbetteryougetmoving TAKE STOCK IN YOURSTOCK Learnthehealthbenefitsandhow-to'sforCoachMollysBone Broth ABS BY VRAKAS Usethese3movementstogetashreddedsixpack PLAYING CHICKEN WITH A MACKTRUCK Lifebecomesagiftworthliving..Youfail,youfight youimprove. CROSSFIT CONNECTIONS Whatdoesaspiritedentrepreneurandadrivenathletehaveincommon? O&A WITH COACHJEFF JeffanswersallofyourYouthSports Peormancequestions TRUE LIFE: l'M A BEGINNER JoinKaylaasyoujumpintotheshoesofaCrossFitJolietbeginner MEALPREP101 GoodbyeVending Machine, Hello HomemadeMeal Prep HOW-TO STAY CONSISTENT 4stepsforyourpathtobecoming abetteryou Brandon Kelly Editor in Chief Kayla Carter Creative Director Fatina Sayegh Copy Editor/Proofreader

4. S Sticking to a fitness routine is not always easy. We can be our own worst enemy by creating so many obstacles to justify why we didnt work out today. Sometimes all you need is a little self- determination and a community with the same interest. Get the family involved. This way, you have a support system at home, while creating healthy habits for everyone. Giving yourself something to work towards is a great way to stay on track and challenge yourself to be a better version of you. With the right attitude and a few tricks, you can keep your fitness routine on track. 1 Start by scheduling your workouts like an appointment. This way, you don't cancel on yourself. 2 9 WAYS TO COMMIT TO YOU by Samia Richardson 3

5. Create healthy eating patterns. 75% of weight loss comes from what you are eating, and the other 25% comes from exercise. Set realistic goals. This way, you can gure out what works for you. Surround yourself with people that have the same mindset; these people should be positive, inspiring and motivating.3 4 5 6

6. Just show up; once you're there it's hard to say no! Celebrate little wins; they are an accomplishment. Pace yourself; no one ever has perfect form on the rst day. Every movement needs practice. 6 8 9 Most importantly, smile, have fun and love what youre doing. 7 5

7. COMMITMENT; staying loyal to what you said you were going to do, long after the mood you said it in has left you.

9. 3 Easy Steps to Improved Mobility by Zach Baldacci I made it to the gym early now what do I do? We all understand that a lot of us have a busy schedule each and every day. For some, every minute of the day may already be accounted for. Busy or not, you still take pride in your tness, and you want to make improvements. Most of you arrive early to the gym before class for that reason, but how do you take advantage of that extra time? Even if its as little as ve minutes, you have an opportunity to make an improvement before class starts. All of us have dysfunction throughout our body, and no one knows better than you where that dysfunction lies. So, how should you use ve to ten minutes of time before class to improve the quality of your workout? I am going to take you through a very simple checklist on how to prepare yourself for a class. This checklist can be applied to any area of dysfunction that you need to attack. Now remember, this is not a one size ts all model. Addressing dysfunction and improving mobility is different from person to person. Everyone is so different when it comes to proper movement and mobility, so you may have different demands than someone else. Try different things and see what works best for you. 1. Positional and Movement Mechanics - Use Good Posture and Movement Throughout Your Day Lets start with some examples of poor positional and movement mechanics so you know how this applies to you. These positions are not correct, and we should work to improve them: rounded back, shoulders forward, duck feet in a squat, cant drive knees out in a squat, just to name a few. 9

10. The reason proper positional and movement mechanics is important outside of the gym is because if youre already not moving properly throughout your day, that issue will rear its ugly head in the gym. For example, if you stand/sit with a rounded back all day, then you will deadlift with a rounded back in the gym. If you are looking at this rst step and saying, That is me, I know I dont have proper positional and movement mechanics, then you now have somewhere to start. Throughout your entire day, make it a conscious thought of yours to always be in a good position and move with proper mechanics. When you bend over to pick up that object (or child) off the ground, do it just as if you were performing a proper deadlift. If you are sitting at your desk all day, you should make sure you are sitting correctly. Anytime your form breaks, you can stand up and reorganize yourself and then sit back down again. Your body will start to adapt to the healthy positions you are putting yourself in. Putting your body in good positions will translate into good movement mechanics, and vice versa. This is not a one time deal. This is an all-day, every-day adventure. If you really want to change how you move and how you feel, then this idea needs to be applied to everything you do, in and out of the gym, all-day every-day. 2. Joint Mechanics - Use Bands at the Gym to Restore Joint Mobility If your joints work and move properly, it will alleviate a lot of your dysfunction. If your joints are restricted in their movement, it can lead to pain, dysfunction and, ultimately, injury. You might be wondering, How do I go about xing this? Simple. Use the bands. You can use the bands that we have at the gym to put your joints into the correct position. Then, move the joint through a full range of motion while it is in the correct position. When a joint is in the correct position, all of the musculature surrounding that joint will turn on and allow it to move properly. Now you might be asking, What does it look like to move a joint through the full range of motion? Any of the stretching techniques that we do before a class by hooking bands up to the rack will go after your joint mechanics. Depending on which joint you are trying to restore proper movement to, there are different ways you can attack it. Start to really listen to your coaches and put these Joint Mechanic Exercises in your tool bag for use on your own. If you need help remembering any of these exercises, just ask your coach. 3. Sliding Surface Dysfunction - Use Tools for Self-Massage to Loosen Soft Tissues To maintain proper movement mechanics, your tissues should slide over each other without any restriction. Most of you are very familiar with this type of mobility, but you might not be aggressive enough with your techniques. This occurs when you are performing Self Myofascial Release (SMR), or what is more commonly known as rolling out. When you roll out before class, you are trying to restore your sliding surfaces to your soft tissue. As we all know, this can become very uncomfortable in some areas. However, rolling out wont be very effective if you avoid tough spots for fear of discomfort. Think of this step as being your own massage therapist. Im talking deep tissue massage; none of that supercial skin rubbing. You know yourself best and where your problem areas exist. So, next time you roll out, bite the bullet and get into those nasty areas; it will pay off. This also needs to be an every-day occurrence until those tissues are returned to normal. Start using different objects when rolling out. You would be amazed at how changing the type of object you are using (foam roller, lacrosse ball, baseball, softball, barbell, etc) can allow you to nd more areas of soft tissue dysfunction. RECAP: 1. All day/ every day you should be thinking about making yourself move with good posture and good movement mechanics. 2. When you get to the gym, grab a band, hook it up to the rack and start attacking a joint of yours that is dysfunctional. 3. Use any of the SMR objects to smash above and below the joint you are having issues with to restore proper sliding surfaces. When youre aware of the dysfunction in your body, you can start taking proactive steps to repair it. Add a few minutes of mobility before each workout, and youll be amazed at how much better you get moving.

11. Not only do I enjoy eating stock or bone broth, but the health benets of this simple food are many. It is a great source of minerals such as calcium and magnesium. It is also full of gelatin and collagen which, among other things, help keep joints healthy, supports the connective tissue that gives our skin strength and rmness (think wrinkles and stretch marks) and strengthens our teeth, hair and bones. Stock is also rich in the amino acids, proline and glycine, which are essential for healthy ligaments and tendons and muscle repair. You can make your own liquid gold with very little time, effort and money. I have a pot of chicken stock going in my kitchen every week. You will need: Bones, skin, anonymous bits from one whole chicken (roasted/grilled/*boiled) 2 chicken feet for extra gelatin (optional but oh so benecial) 3 stalks celery 3 carrots 1 whole onion cut into 1/4s *Boiled chicken option: I will often put a whole chicken in crockpot and cook it on high for 3 hours with just the water, remove the meat for use in other recipes, then put bones and skin back into the broth and proceed with the recipe. 1. Place all ingredients in a crockpot, cover and cook on low for 18-24 hours. 2. Strain into a large bowl, let come to room temperature, then cover and stick in the refrigerator until cold. 3. Skim off the layer of fat that has hardened on the top; this is called schmaltz and can be used to cook with. The jello underneath can be kept refrigerated up to three days or frozen in quart jars or ice cube trays for future use. Now that youve made it, what will you do with it? Try using your stock as a base for soups, as a substitute for water when cooking rice or pasta, or my favorite, as a hot drink in the morning before having your coffee. The benets are two-fold when you enjoy the avor and nutritiousness of this simple recipe. Call it what you will, stock or bone broth, just make sure to call it yours by making your own. 2 tablespoons of apple cider vinegar (helps to extract all the minerals from the bones) 4 quarts ltered water + Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste + You'll also need a strainer to remove the pieces when it is done. Directions: T A K E STOCK in your stockby Molly Milavec

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18. C By Fatina Sayegh CROSSFIT connections Manage the Process, Unleash Success CrossFit athletes come from a variety of backgrounds and occupations. If you walk into any CrossFit class and talk to people, youll meet teachers, hair stylists, nurses, construction workers, lawyers, students, stay at home parents, and the list goes on. One other type of person youre sure to meet at a CrossFit gym is a business owner of some variety. For some reason, business owners whose daily existence is already highly demanding are attracted to the intense nature of the CrossFit culture. Being inquisitive by nature, I asked myself, What is the correlation between the daily physical punishment people endure at a CrossFit gym and the attraction of owning a business? I wondered if it was the schedule flexibility that attracted these people. Perhaps they can make their own schedule and find more time for the gym. I also considered that business owners deal with so many different operating concerns that its bound to raise their blood pressure. Could the extra stress draw them to workout harder to release the pressure? Or could it be that both choices require some level of insanity? These are all good answers and very real possibilities, but one reason stood out and remains the most satisfying answer. The spirited drive of an entrepreneur working for the success of their business is very similar to the adventurous mentality of an athlete seeking their next physical challenge. 23

19. FatinaSayegh has been helping businesses with their marketing and growth for over a decade. Specializing in content writing and strategic development, her independent unbiased perspective focuses on one end goal, adding value to your business. To connect with Fatina about this article and other business concerns, send her an email to [email protected]. You can also visit www.fatinasayegh.com to learn more. Although these seem like tasks best accomplished through common sense, using a process will lead to more consistent results. Instead of relying on your employees to make impromptu decisions as issues come up, give them a process to follow and put the decision back in your hands. Truth be told, when things arent going well, a process can be replaced more easily than an employee. Having these expectations of precisely how your business should run will eventually result in the most important aspect of your success, giving your customers a consistent, positive experience. Next time you find yourself at the gym distracted with concerns of whats going on at the office, think about how adding a simple process to your operations could help make the situation better. ...a process can be replaced more easily than an employee. Imagine that. A person who faces more challenges on a daily basis than the rest of us is actually seeking to enhance their quality of life by accepting a different type of challenge. Now that is a fearless attitude. If you are a busy entrepreneur sweating your stress out at the gym, I encourage you to make more time for your happy gym life by simplifying the way you run your business. My suggestion? Develop standard processes for your daily operations. A business process can vary in complexity, but often the most basic approach can yield positive results. Simply put, a process is a system or specific way of doing things. You might look at it as an organized approach to common business tasks, like how you greet a customer or sign up a new client.

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22. withCoachJeGersch The answer is YES! Not only is strength training safe for your child, it is extremely benecial to their condence and self-esteem as well as building leadership skills and friendships along the way. Whencanmychildstartstrength training? With consistent instruction on technique, children can begin strength training exercises as early as 7-9 years old 2-3 days a week! Dont get this confused with bodybuilding or lifting weights to increase muscle size; we are talking about increasing your childs body control, balance, and self-awareness as well as strengthen their bones, tendons and ligaments to help decrease the risk of child obesity or even a potential sports related injury. Whattypesofstrengthtraining exerciseswouldbebenecialformy child? First and foremost, the best exercises for children is to get outside and play. This includes any sports, running around, riding a bike, skipping rope, playing at the park, and many more outdoor activities! All of these activities are strength-training exercises your child already does without knowing it. Now how can we take it to the next level? It all starts with the basics... bodyweight exercises. A few safe and effective movements we drill at Undisputed Strength Co. are the bodyweight squat, bodyweight plank, resistance (bands) training, jump training, and speed/agility. Not only will this get your child stronger, but it will also develop leadership skills and a good work ethic that they can apply to all aspects of life. Doesmychildneedtoplayasportto beinYouthStrengthTraining? Whether your child is a superstar athlete or does not participate in any sports, strength training will be benecial for them and their growth. Promote your child to a healthy lifestyle and expose them to safe physical activities and watch them develop into a more condent individual. Set your child up for success; lead from the front. QA& Y PERF OUTH SPOR ORMANCE strength-trainingregimen? Isitsafetoincludemychildina TS

23. TRUELIFE: I m a b e g i n n e r. Foreign language? Wacky acronyms? Perplexing phrases? Most beginners reply, All of the above. 15minuteAMRAP.10snatches.15T2B.7HSPU.GO! by Kayla Carter 29

24. CrossFitathletesdenitelymarchtothebeatoftheirowndrum,butthere's somethingcontagiousandintriguingabouttheirlifestyle.Somethingthat makesinsidershaveprideandoutsidershaveF.O.M.O(FearofMissingOut) FForanyonenew-to-CrossFitJoliet,orevennew-to-tness,achalkdusted gymwithoortoceilingropes,saggingdumbbells,musicloudenoughfora blockpartyandunwrittenrules,everyonebutyouseemstobefollowing, canbefrightening.Especiallywhenyou'reusedtorowsoftreadmills,cable machinesandsirensalarmingwhensomeoneis"tooloud." ThoseThoseofyoureadingmaybeabeginner,wanttobeabeginnerorhave beenabeginner.Regardless,I'vegatheredyouheretodaybecauseallofus, nomattertheenvironment,knowthatstartingoutasabeginneris,no doubt,ahumblingexperience. Forjustamoment,let'sjumpintotheshoesofaCrossFitjolietbeginnerand feelwhatit'sliketobethe"newkidontheblock'. ThetrueThetruestoryof8strangers,pickedtobegintogether, workouttogetherandhavetheirliveschanged,tond outwhathappenswhenpeoplestopbeinglazy... andstartseeingresults! THEREALWORLDCROSSFITJOLIET:BEGINNERS YYouwalkintoahollow,machine-lessgym,spottingoverusedwhiteboards andsizabletires,anticipatingyourvulnerabilityanddoingeverythingyou cantodismissintimidatingthoughtsaroundCrossFitandthenatureofits hardcorefans.Youareapproachedbyoneofthecoaches,either obnoxiouslywithapeppy'Hello!'ortenaciouslywithacondent'Let'sgo!', youwalkontotheoor,feelarushinyouradrenalineandatthatvery moment,youhadnoideathatyourlifewouldneverbethesame. YYouquicklylearnthatatCrossFitJoliet,everyoneknowseachother.Notjust names,buttheyknoweachother'sweekendplans,favoriterestaurantsand childrensbirthdays.Theathlete'sfriendshipsgobeyondjustfavorite workoutsandpersonalrecordtimes.t Theyarenotjustgym-mates,theyarefamily. "Whosedogsarethose?Thisisthenoisiestgym ever...what onearthhaveIgottenmyselfinto?"-BeccaWalls TheThere'salotofmysterybehindthis;thebondoftheCrossFitcommunity. Thestrongbondsthatareformedhavetodowiththelike-minded individualsgoingthroughatnessjourneysharinghighsandlows,

25. "Ididn'tunderstandwhytherewasa bucketfullofdifferentballsandpeople weresittingandlayingonthem... -BeccaWalls ''Alwayshelpputawaytheequipmentafteraworkout. Youmayjustwanttocurluponthegroundafteran intenseWOD,butyouhavetoputawayyourtoys afterwards."-DavidTilghmanJr.

26. frustrations and accomplishments and spending many hours in the daily pursuit to succeed, together. Athletes share barbells, family stories, high-fives and they even share a language. This language is made up of jargons and abbreviations which reference functional movements in the workout. You're there for a reason, there's a good chance you're there for the same reason the person next to you is. Pessimistic, yet anxious, you keep an open mind, welcome failure and begin yourjourney.You are not going to be perfect and you are okay with that. No matter how much experience each beginner has, you all begin your 21-Day Beginner Programjourney the same. You are moving, sweating, cheering and learning the basics of CrossFit. Your first few classes go by and you realize you haven't been doing the most advanced movements. This is okay with you. You are sore, yourjoints are aching and you're revealing muscles you didn't even know you had. Everything is tiring because everything is still new. Aside from the discovery of new muscles, you finally know your way around the chalk-dusted gym, and are abiding to the "unwritten" rules. Knowing there's no loud siren that is going to alarm, you find yourself throwing weights to the floor, screaming with determination and obnoxiously cheering for your friends. "I couldn1 t believe how friendly everyone was! So many people introduced themselves to me and offered me encouragement for getting started.11 -DavidTilghman Jr. Your first days at CFJ felt like your first days at a newjob. You didn't know anyone, you didn't have your own supplies, you didn't know what "WOO" meant and, shoot you didn't even know where the bathroom was! "I could barely get into a proper squat, let alone lift more thanjust the barbell. Everyone was nice, but they are all so experienced.I tried to keep up, but failed miserably for a long time.11 -Joelle Lusson You're now becoming routine to the post-WOO sweat claiming your "x" for warm up, admiring the CrossFit classes camaraderieand, suddenly, your gym time has become the highlight of your day. "The coaches, at first, were very intimidating, especially Brandon and Shanelle.You find out very quickly that Shanelle has a heartofgold and Brandonhas yourbest interest inmind."-Joelle Lusson "I was veryinspired to see the dedication and intensitythat people put into their workouts! But even more impressive was the supporteveryone gave each other to do theirbest. Icouldn't wait tojoin them!"- David TilghmanJr. Everything about this lifestyle that intimidated you before, has become all of the reasons why you'd never turn back. One thing we can all agree on, is the welcomed care and support that is offered immediately after walking in. It is easy to be panicked by the sound of weights slamming and music blasting,. We know what it's like, we have all been there before. But once you'vejoined CrossFit Joliet you will have found some of the most supportive and genuine people you have ever met. Sign up, walk in and join us. We've been waiting for you. And remember... Ifat firstyou don1 succeed, try chalk. 34

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28. Ever have those nights when you dont know whats for dinner and cant remember what you had for lunch? Ever try to hit that PR but cant quite get it, week after week? Ever felt dizzy half- way through your warm up because you didnt eat breakfast? If you said yes to any of these questions, you might be missing something: Meal Prep. When you add meal prep to your overall fitness regimen, your results at the gym (and in the mirror) might surprise you. Whether you spend your days in the office or shuffling the kids around, planning your meals is a practical way to set yourself up for success. Dont have enough time for meal prep, you say? Join the club. Most people will tell you that they dont have time to plan their meals. However, its the ones who make the time that will find the most success with getting fit. Instead of leaving your health and nutrition in the hands of the nearest vending machine, break room freebie, or take out menu, learn to plan your meals and take the guesswork out of your health. LETS DIG INTO THESE MEAL PREP TIPS... by Gianna Buscemi

29. How many meals am I preparing for? Before actually starting your meal prep, there needs to be a game plan. If you are just starting out, dont overwhelm yourself. Cooking up a whole weeks worth of meals is a big task and even the veterans of prep can struggle with that. To help make your prep manageable, stick to a few meals or a few days at a time to help you get used to this process. What do I plan on eating for those meals? There is no use going to the grocery store throwing random things in your cart and hoping for the best when you come out. In order for your meal prep to be successful, you need to know what you are cooking and when. Write down each breakfast, lunch, dinner, and snack you will be eating. From there, break that down into a list of ingredients and how much of each you will need to last you over that 3-4 day period. Stick to ingredients you like to eat, no need experimenting with multiple meals all at once. What can I do to this food so that turning it into a meal becomes less time consuming? Wash, shop and store. As soon as you get home from the grocery store, do just that with all your veggies. Keep them stocked in your fridge to make it easier to snack and prepare your meals. For example, if you bring home a stalk of celery, separate the sticks, wash and cut them into smaller strips and place them in a Tupperware for snacking. Grabbing a healthy snack just became a whole lot easier. There are also a few in depth techniques you can use to prepare full meals in advance, including baking your proteins, carbs and veggies all at once. Meal prep can mean different things to each person, so its important to find a routine that works best for YOU. Preparing your meals ahead of time ultimately should save you time in the kitchen and make it easier for you to eat healthier during the week. Dont be afraid to use trial and error to get settled into a routine that works. For example, if you find yourself in a hurry to get out of the door in the morning and your breakfast consists of a bagel, then starting with breakfast preparation may FITNESS IS NOT ONE SIZE FITS ALL. be the first step for you. Likewise, if you struggle to get dinner together because you work late, you should focus on preparing dinners to start. Regardless of the area you lack preparation in, the main question you should ask yourself is, What is going to make it easier for me to eat healthier during my week? As with any weight loss or fitness strategy, it's important to keep at it long enough to experience the benefits, see the results and form new habits. Remember, it takes about three weeks to form a habit. Weekly food prep is no different. Dont throw in the towel if it doesnt work out the first time or the first few times. Adapt and overcome. Expect to make adjustments along the way. Food prep is about making your life easier. Sure it takes a little effort and time upfront, but it will be worth it. Meal prep was an absolute game changer for me. I am confident it will be for you, too. P L A N Struggling to make a meal plan and get started with meal prep? Talk to Gianna about helping you create a custom menu designed for your body and fitness goals. Email her at [email protected] or visit www.uscmissfit.com. 38 SHOP PREP TIME How much time should I dedicate to meal prep each week? The amount of time you dedicate to meal prep is completely up to you. You can choose to spend a whole day preparing or spread it out nightly. Personally, I prefer to take a few hours out of my Sunday night so its done and out of the way. How much prep I actually do will also depend on what it is Im actually preparing (here is where Step 1 comes in handy.) If there are meals/ snacks that I like to eat fresh, such as a salad or raw veggies, I group them in the same containers in the fridge and chop them up the morning of or just before I eat it. For more complex dishes, like stir-frys, I will often chop all the veggies in advance so that theyre ready to go when it is time to cook. Set an eating schedule and stick to it. Determine which meal you will be eating on the go and have a set plan for what you will eat at those times. Its not enough to intend to eat right. If I waited for the right time to get my meal prep done each week, it would never get done. Any food prep is better than no food prep at all!

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33. When I started this schedule, it didn't leave much time for me to work out. The choices were this: miss several days of workouts and go where I could t it in or buckle down and attend the early 5:30 a.m. class. For me, missing many days of workouts was not an option so... 5:30a.m. class it was! For those that know me, mornings are not really my thing. I was not happy about it, but I had to do it. At rst it was very hard for me to get up. When the alarm would go off, I was telling myself excuses as to what I could do instead. I'll just leave school right away and go to the gym early before I coach....but that also means time away from my family. I'll just skip today...but then I will be tired and irritable all day! So, I would get myself up and go! It became routine. Working out for me is a need, so I knew I needed to go and get my workout in. by Shanelle Luckey I lead a life that is very busy. I am a Kindergarten teacher by day and your CrossFit Coach at night. How to STAY CONSISTENT 43

34. Step 1: Never forget why you walked in the door! Whether it was to lose weight, to become stronger or to become healthier, those reasons didn't change. Just because your son's soccer started and your husband worked late doesn't change the goal you had in mind when you rst walked through the door. Never forget what you wanted for you! Step 2: Set a goal of attending and STICK WITH IT! Make it realistic for your schedule. Maybe right now you can only attend two days a week. Well, that two days a week is better than you were doing before you came. Then, when your schedule opens up, revisit your goal and see if it can expand. Do what works for YOU and do your best with the time you have! Step 3: Communicate to others! Step 2 cannot work if you don't communicate with the people in your life. If they know you have a plan ahead of time, it will help them to schedule accordingly as well. Then, if things come up, the people in your life will be prepared to help you adjust so that you can continue to reach your goal. Step 4: Ask for help! Whatever you may need at the gym or in your home life, sometimes help is the only way. Us coaches just want you to feel successful and are always here to help you with whatever it may be. A pep talk, a weight lesson, a mobility session... we are happy to help. Think about help you may need in areas outside the gym and ask for help so that you can stay on schedule and stay consistent. Theres no doubt in my mind that CrossFit Joliet has completely changed my life. It gave me health, strength, condence and a whole lot of new friends. I know the help it gave me, and I want everyone to have the experience. I hope these steps will help you to stay consistent and to keep pushing forward to being a better you! Apeptalk,aweight lesson,amobilitysession wearehappytohelp In coaching, I often hear a lot of excuses about why classes are missed or why someone didn't come that day, so I want to help you in maintaining consistency in the gym!

35. Janine Iuliano CALL JANINE OR APPLY ONLINE TODAY! 815.609.4409 Senior Loan Ofcer NMLS ID#217680 | [email protected] bayequityhomeloans.com/janine-iuliano2011 South Route 59, Plaineld, IL 60586 *Appraisal Credit Entitles the borrower(s) to be reimbursed for the appraisal cost up to $300 when Borrower(s) nance their mortgage with PinPoint Mortgage a division of Bay Equity Home Loans. Offer Expires 12/1/2016: This ad must be mentioned atthe time of loan application. Borrower(s) will be reimbursed for the appraisal cost at the time of closing, not including taxes, fees and other costs associated with the appraisal. Appraisal credit only valid with closed loan transaction. Equal Housing Lender. This is not a commitment to lend or extend credit. Restrictions may apply. Rates may not be available at time of application. Information and/or data are subject to change without notice. All loans are subject to credit approval. Not all loans or products are available in all states. Bay Equity LLC, 28 Liberty Ship Way Suite 2800, Sausalito, CA 94965; NMLS ID#76988. Illinois Residential Mortgage License # MB.6761094, Bay Equity Home Loans, 28 Liberty Ship Way, Suite 2800, Sausalito, CA 94111-4516, Illinois Residential Mortgage License #MB.6761094 and #6850059; NMLS consumer access: www.nmlsconsumeraccess.org BECH-160914-2.0 Several years ago my wife and I lost some value on our home and were stuck with a high interest rate; so we picked Pinpoint Mortgage and Janine luliano to help us with our mortgage. She really helped us to renance our home in Channahon, Illinois. Janine helped save us thousands over the duration of our mortgage. Not only is she determined at the gym, but also in the office where she fought to get us the best rate. I want to highlight how well organized and detailed she was in helping us coordinate the nancing. Thank you Janine for all your hard work and expertise. All your efforts on this job were much appreciated. - Sean & Coleen Krause Janine was amazing throughout the entire process. She was extremely responsive with all of our questions (being rst-time home buyers) and knowledgeable on all the grants and credits we qualied for. She did everything in her power to make sure we closed on time. She also kept us up-to-date every step of the way. She is so friendly and easy to work with, I would recommend her for anyone! She has a true passion for what she does and it shows in her work. - Joelle Lusson Client Testimonials

USC Magazine - October Edition

Lifestyle