UPLIFT Testimonials

Registration for our May/June UPLIFT program is now OPEN!

What is UPLIFT?

UPLIFT – Pure Strength and Power for Women – is a 6-week strength class specifically designed for women who are interested in taking their athletic performance to the next level. Get experienced coaching in a small group environment (maximum of 10 participants), and achieve measurable results in 6 weeks.

You can find more information including the registration link HERE.

Read about experiences from past participants in the program below!

Testimonials:

“I am so glad I had the opportunity to participate in UPLIFT. The program didn’t end on the weekend, it incorporated weekly workouts and gave us the ability to track our progress which I greatly appreciated.  It was always exciting to do something new, outside of the regular lifting, such as flip the tire or pull the sleds. Over the weeks, I could see a considerable difference in my lifts and experienced great gains! I highly recommend the program, Dominique is very knowledgeable about lifting techniques and extremely supportive.”

-Shirley

Emma

“Dominique is so much more than a trainer; she exudes pure passion and true dedication in everything she does, which I absolutely saw translated throughout our training together. Her motivation and ability to get the best out of everyone around her is unreal. She pushed me to do things I never thought were possible, without even realizing how much work I put in – because every second of the training was so much fun.”

-Emma

Joey

“Working out with Dominique on a weekly basis caused a dramatic change in my outlook on fitness and my own personal body image. She provided constant encouragement and her enthusiasm was infectious; I found myself pushing myself much further than I typically would just because she made me think I could – and she was right! Dominique made me realize that it didn’t matter what other people were doing, but when I stepped up to the platform it was all about what I could do and how to push myself… I couldn’t be more grateful to Dominique for forcing me out of my comfort zone and into her world of female empowerment, where anything was possible if you were willing to work for it.”

-Joey

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“Dominique is an amazing coach, resource, role model, and friend. In the weeks after my first experience with UPLIFT, she has made every effort to help me verbalize and achieve my goals beyond the original program. During UPLIFT, Dominique led fun, informative, and challenging group workouts each Saturday. In addition, she provided timely and helpful feedback to maximize our independent lifting sessions throughout the week. Thanks to Dominique’s programming, dedication, and encouragement I was able to set a new personal best for each of my lifts and develop a love for strength work. I walked away from the UPLIFT program with improved form, greater strength, a deeper respect for my body, and sincere friendships that transcend our sweat sessions at the gym.”

-Emily

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“UPLIFT has been an amazing journey. I have always considered myself an athlete, but none of the sports I gravitated toward – running, cycling, yoga – made me strong. At age 44, lifting weights has begun to sculpt my body in amazing ways.  My posture has improved and I stand taller and feel more powerful. That feeling of strength and confidence has translated to other aspects of my life, too. Not only have I enjoyed the results of getting stronger, but I enjoyed the process. The workouts are fun, challenging, and best of all, the other women in UPLIFT are so supportive and inspiring! Dominique is both a gifted teacher and a coach.  I look forward to the next class starting in January 2017!”

-Julia

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“My experience with UPLIFT was challenging but exceptionally rewarding…and tons of fun! I’ve always been far more comfortable with activities like running, so to commit to really focusing on strength activities is not my natural inclination. I am so glad that I signed up and completed the program… I personally saw substantial increases in strength and moreover in my confidence with getting out of my comfort zone. I really enjoyed getting to know such a great group of ladies and getting to see everyone be SO successful on the final max day! Dominique has a wealth of knowledge and I really appreciated the opportunity to learn some new movements and gain different perspective from her. In addition, she is an absolutely amazing and inspiring coach! I found that I was capable of far more than I thought.”

-Victoria

Fall 2016 Nutrition Challenge Results and Testimonials

I feel as time goes on my work out performance has improved, I’ve definitely improved my endurance.  

I definitely felt stronger and leaner during workouts.  I also recovered more quickly.

My goal for the challenge was to focus on my macro nutrient ratios, and I quickly discovered that I was eating WAY to little protein, and had gone too far in the low carb direction.

I was sluggish towards the beginning of the challenge but I did feel so much cleaner and healthier once my body got used to eating paleo.

According to Complete Nutrition InBody analysis, after 5 weeks I’d gained 1.7 lbs muscle, lost 10.8 lbs fat, and body fat % went from 30 to 24.

Eating Paleo has worked for my family and has forced me to do more planning and food prep on the weekends which has made dinner time easier during the week.

Congratulations to everyone who participated in the Fall 2016 Nutrition Challenge! This was our fourteenth Nutrition Challenge, and you can find past results here:

Below you will find some before and after photos and testimonials from those who completed all seven weeks of the Fall Nutrition Challenge (2016).  I am really proud of the hard work everyone put in.  You all approached it with an open mind and a willingness to make positive changes. Big congratulations go out to all of the competitors from our gym.

There are a lot of factors that go in to choosing a winner, from before and after results based on measurements, to communication and upholding the guidelines during the challenge, to benefits that go beyond just physical looks and measurements.

WINNERS:  Congrats to Megan and Bonnie!  They were both extremely diligent with their food logs and sticking to the guidelines of the challenge, and also had some really solid results.  It was really difficult choosing winners this year because the small group of finishers all had amazing results and learned a lot through the process, so I want to congratulate everyone for their hard work and dedication.

Megan

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I lost about 9 pounds and a few inches during the Nutrition Challenge, prior to the Nutrition Challenge I had hit a weight lost plateau. Using Complete Nutrition’s scale I was able to adjust my macros to lose fat and prevent muscle loss.

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Since starting the nutrition challenge I’ve definitely noticed that I have more energy. There were definitely a few days during the challenge that I was hungry and not completely satisfied with the limits on my food intake, but most of the time what food I was “allowed” was enough. I feel as time goes on my work out performance has improved, I’ve definitely improved my endurance. 

Sarah

I lost 9 lbs. and 1.5% body fat.  My SMM (skeletal muscle mass) went up and down a bit.  At the five week mark, I had gained a pound of muscle, but after two weeks of experimenting with incorporating more wine and less protein shakes, by SMM went down a pound… I guess that experiment had pretty clear results.

I definitely felt stronger and leaner during workouts.  I also recovered more quickly. My sleeping patterns haven’t changed, but I do think I have more energy.  For the first few weeks of the challenge I was too low on fat and carbs so I was really tired, but after we increased those I had a lot more energy (and tastier food 🙂 ).

I really liked the Zone elements of this challenge.  My husband and I did a whole 30 and radically changed our diets five or six years ago so counting macros was a really helpful new tool.  I was definitely not eating anywhere near this amount of protein so it was really interesting to see how changing the macros within foods I was already eating changed by body pretty quickly.

Ben

I unofficially started the challenge about a week early to get the hang of things, and including that time I lost about 11 pounds.  For the first couple of weeks I was losing pretty much equal parts fat and muscle according to the InBody scanner, but after I added a protein shake right after workouts it shifted to primarily fat loss.  Overall I noticed my clothes fitting a little better.

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I didn’t notice any change during workouts, but my overall energy levels seemed much better.  I especially noticed less of an afternoon crash.  It turned out I wasn’t eating enough protein at lunch time.  I didn’t notice any change in my sleep patterns or mental clarity.

My diet was already paleo when I started the challenge, and I had been eating really low carb (like 100 grams a day, sometimes less).  I was probably getting 65% of my calories from fats.  My goal for the challenge was to focus on my macro nutrient ratios, and I quickly discovered that I was eating WAY to little protein, and had gone too far in the low carb direction.  Once I got my protein up to about 1 gram per pound of lean body mass per day, and my carbs in the 175-200 grams per day range, I instantly felt better and started losing weight.  I’m still tracking and hope to use the lessons I’ve learned during the challenge to continue to lean out.  I also highly recommend the MyFitnessPal app.  It made tracking really easy.

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Chris

I did notice a change in my body composition over the course of the challenge. I felt like I lost some weight/leaned out, and gained muscle to even out my weight of where I was prior to starting the challenge. I definitely noticed a slimmer mid section which is what I was hoping for, even if just a little!

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Throughout the challenge, it took me some time to get used to paleo and hitting my macros. So, at times I would feel sluggish or drained if I wasn’t hitting my macros. But, towards the end of the challenge I noticed I was performing better in the workouts and had the energy I didn’t feel I had at the beginning of the challenge. That was nice to feel!

I was sluggish towards the beginning of the challenge but I did feel so much cleaner and healthier once my body got used to eating paleo. I think in return, this definitely helped my mental health and allowed me to focus more on having a more positive outlook on things.

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This was surely a tough challenge, but I honestly learned so much and am happy I stuck with it. I hope to carry on the habits I’ve made into my everyday life and focus on improving everyday. The positivity and encouragement by all of the folks at the gym definitely helps as well and I’m grateful to have you all as a support system. I recommend anyone that is up for a good challenge to try out the next Nutrition Challenge!

Bonnie

What I noticed most was that my clothes started fitting better again! According to Complete Nutrition InBody analysis, after 5 weeks I’d gained 1.7 lbs muscle, lost 10.8 lbs fat, and body fat % went from 30 to 24. After 7 weeks I’d lost a total of 10 lbs over all. And it hardly felt like I was trying. Also, after workouts I don’t feel so wiped out as I used to. The other big benefit is my arthritis has really quieted down. I suppose from taking out gluten.

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By about the third week of the challenge I noticed a huge difference in my energy level and my mood, all way better. I also seem to be sleeping better and longer. The most surprising thing I learned was how much protein I need and how much food I need. I was grossly under eating before this challenge. When I combined that scenario with starting CrossFit in May I began to put on weight so I knew I needed an adjustment. Also, before the challenge I was mostly vegetarian because I care about the environment and also the “ick” factor but I gave up those ways and began buying meat and Timbercreek and made a successful switch.

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I feel so much better and apparently it’s noticeable because people are suddenly commenting on my complexion and my looks.  The other thing I want to add is that I was a serious sugar addict before I started this challenge (it was one reason I wanted to do it) but eating real food in good quantities with plenty of protein took care of my cravings and I hope I’m done with sugar for good now. By the time I cook and eat all this good food there isn’t room or desire for sugar anymore. Truth, I had a little at Thanksgiving and it was pretty underwhelming, so hopefully it will stay that way.  I followed the diet really closely, hitting my macros pretty much everyday. It was a huge eye opener and most definitely worth the effort. 

Stephen

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Life has been hectic for many years for our family and I kept saying that one day I will get in shape.  After a family vacation this past summer I learned that my cousin had been doing CrossFit for a year and loves it.  When I got home I thought now is the time to make a change and I started coming to CrossFit.  It has been a great experience and I like the challenge of the workouts and the changes I’m seeing already in my body.  Once I heard about the nutrition challenge I was excited because while I was feeling good with the workouts I hadn’t changed the way I was eating. 

Eating Paleo has worked for my family and has forced me to do more planning and food prep on the weekends which has made dinner time easier during the week. I also have plenty of healthy snacks easy to grab before I leave the house so I’m less inclined to eat other foods.  I have had support from my family and my kids have been extremely encouraging in making sure I don’t make bad food choices as well as helping me with weighing and bagging foods.

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I lost 14lbs during the challenge and about 20lbs overall since joining. The workouts are still challenging but by making better food choices and timing when I eat them my workouts are more manageable.  I have also noticed that my moods and energy level have been better with the combination of exercise and eating healthier.  I’m also sleeping through the night and overall just feeling better and encouraged to keep working hard each day.  It has been a time commitment personally with kids and schedules to get to the gym but it has been worth it and I am eager to see what continued progress can do.  I am still a long way from where I want to be but I’m excited about the possibilities.

 

GREAT WORK EVERYONE!

Member Spotlight: Victoria

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How long have you been doing CrossFit and what got you started?
2 and a half years ago I’d just completed the Charlottesville 10 miler training program and I was looking for a new way to challenge myself and switch things up. I happened to see a post on Facebook related to an intro class, so I thought I’d stop in and check it out. I loved the atmosphere and that the intro class incorporated movements that were completely different than what I was accustomed to. The rest is history!
What is your favorite movement in CrossFit?
Gymnastic-y movements–handstand pushups, toes to bar, pull ups…..and rope climbs…..and deadlifts! Pretty much anything that’s not rowing 🙂
What activity do you enjoy doing most outside of the gym?
Hiking, running, wakeboarding..
What is your favorite thing about CrossFit Charlottesville?
Hands down, the people/community! I’ve never met a more supportive, encouraging bunch of folks!
What advice would you give to someone considering CrossFit for the first time?
Just come in and give it a try! It may not be easy, and you’ll probably feel like there are a lot of movements that you need to work on—-but that’s the great thing about CrossFit: there’s always a movement to master or improve, or a lift to work on. You’ll never be bored! And the amount of support you’ll get at CrossFit Charlottesville is absolutely unparalleled.
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Member Spotlight: Shirley

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How long have you been doing CrossFit and what got you started?
At least 3 years – I started with the original C’ville Burn class. I wanted to do something different and when I saw the start of C’ville Burn email, I jumped on board. CrossFit feeds my internal competitiveness!
What is your favorite movement in CrossFit?
Box Jumps
What activity do you enjoy doing most outside of the gym?
Prayer and meditation, time with family, continuously learning! (I couldn’t pick just one)
What is your favorite thing about CrossFit Charlottesville?
The community is AMAZING! The people make my day. I attribute a lot of my everyday success to this group… they make me better!!!
What advice would you give to someone considering CrossFit for the first time?
Try it! You can scale a lot of the movements. It’ll make you strong mentally and physically in every aspect of life.
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Member Spotlight: Kate L

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How long have you been doing CrossFit and what got you started?
I’ve been doing CrossFit for about a year and a half. A good friend that I played sports with growing up started doing CrossFit at home a few years prior and always told me she thought I would love it. I eventually decided to try it out- googled ‘crossfit in Charlottesville’- and came into the gym for an intro class. There were a lot of burpees, it was brutal- but in a uniquely rewarding way!
What is your favorite movement in CrossFit?
My favorite movement is box jumps. Followed closely by kettlebell swings, running, burpees, and rope climbs.
What activity do you enjoy doing most outside of the gym?
Anything with my dogs! I like being active/outdoors in general. Or eating Chipotle and binge watching Sons of Anarchy/30 for 30.
What is your favorite thing about CrossFit Charlottesville?
Probably the community aspect- the gym has given me the opportunity to meet and make friends with people I otherwise may never have encountered. I also love the workout atmosphere- for me it is the perfect balance of competitive and supportive. I played and/or coached team sports most of my life and really value both being pushed by people who are better than me and being able to encourage others as they continue to improve.
What advice would you give to someone considering CrossFit for the first time?
Keep coming back. CrossFit/working out consistently in general is hard, but the more persistent you are the more fun it becomes and the more improvement you see.  Our trainers are some of the most encouraging and knowledgeable people I know, so take advantage of all of the advice and support they have to offer. Also, keep working on the things you aren’t good at- it’s the only way you’ll get better (still working on taking my own advice there- I admittedly hate doing things I’m not good at).
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Member Spotlight: Jaclyn

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How long have you been doing CrossFit and what got you started?
I started last July, so I’m almost at a year! I’ve been friends with many of the coaches for several years, and have had other friends in CrossFit since the beginning of CrossFit Charlottesville (plus everyone comes out to the restaurant for Porkapolooza!) – and I finally broke down last year and joined, after talking myself out of it repeatedly. After years of wasted gym memberships and at-home workouts that I never kept up with, I finally found an environment where I got results, but also had FUN!
What is your favorite movement in CrossFit?
Deadlifts are for sure my favorite – but I feel that I’ve see the most improvement in burpees!
What activity do you enjoy doing most outside of the gym?
Hiking – I grew up in New England, so these mountains are like home!
What is your favorite thing about CrossFit Charlottesville?
The sense of family – everyone is so friendly and welcoming, even when it’s been a couple of weeks since I’ve been in! I think that’s gone a long way in making me feel comfortable working out there – and the coaches are patient, knowledgeable and helpful, too.
What advice would you give to someone considering CrossFit for the first time?
Nothing worth doing is easy – but the results are so worth it. There’s also nothing like finishing a workout and realizing you did something you’d never thought possible – I’m still in the phase where it seems like every time I touch a barbell I’m hitting a PR.
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Member Spotlight: Andrew

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How long have you been doing CrossFit and what got you started?
I was introduced to CrossFit years ago, but held back from joining because of **insert lame excuse here** despite some of my best friends harassing me to join. I started about a year and a half ago at CrossFit Charlottesville and only focused on Olympic lifting for about 6 months before I started doing the workouts.
What is your favorite movement in CrossFit?
Snatch
What activity do you enjoy doing most outside of the gym?
Hiking, fishing, anything outside, really.
What is your favorite thing about CrossFit Charlottesville?
I enjoy the camaraderie, of course, but I feel like my favorite thing about the place is how much I enjoy working on things that I have never been good at. I have always been quite comfortable saying I am not good at certain things and writing them off, but, as we all know, CrossFit has a way of making you realize what movements you are and are not proficient with. I think it’s fantastic that I have been able to really strengthen my strengths, but it surprised me how much I WANT to work on things I am not good at and to become a more well-rounded athlete. I attribute this to the people I have met since I have started, and the fun and competitive atmosphere that CF Charlottesville is able to provide.
What advice would you give to someone considering CrossFit for the first time?
Don’t give up, and get out of your own head. Don’t be scared to try things that look hard, and don’t be worried about what people think. Whether you are an ex-college athlete or a mother of 3 just trying to get a quick workout in – push hard and don’t sell yourself short. Try RX weight, don’t skimp on accessory work, and if it says ‘roll out’….ROLL OUT, trust me.
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Member Spotlight: Tate

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How long have you been doing CrossFit and what got you started?
4 years.  I was in need of a change from running.  When I joined, the gym was on Market and Meade.  It was small and really dirty.  It had grit. There were some holes in the drywall.  The bathroom was also the mop closet.  Somehow this really spoke to me.
What is your favorite movement in CrossFit?
Overhead squats, snatch, rolling out.
What activity do you enjoy doing most outside of the gym?
I like to work on various art and furniture projects.
What is your favorite thing about CrossFit Charlottesville?
The people.  The camaraderie.
What advice would you give to someone considering CrossFit for the first time?
Be sure you know where the exit, bath and garbage cans are in case you need to throw up.
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Member Spotlight: Emma

 

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How long have you been doing CrossFit and what got you started?

I was actually introduced to it by a high school trainer who watched videos on YouTube.  I used the main site workouts to train my cheerleading team in college and started at CrossFit Charlottesville in the summer of 2012. ​

What is your favorite movement in CrossFit?

Running… LOL JK. Probably cleans or pull-ups. Or double unders. Or box jump overs.

What activity do you enjoy doing most outside of the gym?

Rock climbing.

What is your favorite thing about CrossFit Charlottesville?

The people!

What advice would you give to someone considering CrossFit for the first time?

Whoa, how much room do I have… Don’t get frustrated or overwhelmed. CrossFit workouts are really good at pointing out your weaknesses, pay attention to them and build a solid foundation of strength by working on those weaknesses. Make sure you’re prioritizing good form and technique over speed. Don’t cheat – at the end of the day, no one will remember your score on the board but you’re cheating yourself out of improvements when you aren’t focused on good reps. Make sure you know your fitness goals walking in. Are you training to be competitive, treating CrossFit as your sport? Are you just trying to get a good workout and increase your endurance? Are you recovering from an injury and trying to increase mobility and strength? Setting the right mentality and goals will help you be successful and happy!

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Catching up with Mike

I had the chance to catch up with Mike after the nutrition challenge as well.  Huge thanks to Ariel and Mike for being willing to share their answers with everyone!

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What was your athletic background prior to starting at CrossFit Charlottesville?

Prior to starting at CrossFit Charlottesville, my athletic background mainly dealt with Football. I played middle linebacker and defensive end through college. I also played baseball in high school and some soccer and basketball in my younger days! I’ve pretty much been doing some sort of sport ever since I can remember!

Why did you decide to join the gym?

I decided to join the gym because I had been curious about CrossFit for a long time. I finally worked up the guts to come by the gym and check it out and the rest is history! It’s an amazing place to workout! The people, the environment, the programming, everything! It’s awesome!

What gains do you consider most significant in the gym?

I have had gains in all areas honestly! I’ve gotten stronger, I’ve lost weight and gotten leaner, and I’ve developed a better engine and endurance. If I had to pick one area I’ve gained the most in since joining the gym it would probably be my engine and endurance.  I’m able to push through hard workouts a lot easier then when I started.

How has the gym helped you with things that are outside the gym?

I can thank the gym for helping me with several things besides awesome workouts. Guidance with my nutrition and diet has probably been the biggest. The recent nutrition challenge taught me a ton about eating the right things and hitting my macros. It’s helped me feel better and more energetic overall throughout the whole day.

What’s the most surprising thing you learned or achieved after joining our gym?

Honestly, the most surprising thing I’ve learned since joining the gym is the level of camaraderie. Everybody at CrossFit Charlottesville is approachable and friendly and willing to help. The sense of community there is unbelievable and it has just blown me way. 

What did you get out of the recent nutrition challenge?

Well, besides losing weight and leaning out, I learned a lot about nutrition. I learned about what is best for me to eat and how much of it I should be eating. I felt better overall and felt like I had more energy.

What are your fitness goals for the next year?

would definitely like to compete in both CrossFit and Weightlifting competitions at some point. Competing has always helped me to push myself more, so I think that would be a useful goal. I also want to get a lot better with body weight movements in general. That’s a weakness for me that I would like to improve upon. I’d also like to clean and jerk 400lbs and Snatch 300lbs!

What would you tell someone in your shoes who might be nervous about joining the gym?

I would tell them to just go for it! The gym is very inviting and the programming allows people of all skill levels to get good work in!