Strong Alone, Stronger Together: Real Stories from Our CFR Community
Lynne Steiner • September 23, 2025
When most people think of starting at a gym, the first emotions that come up are fear and intimidation.
“Do I have to get in shape first?”
“What if I don’t know what I’m doing?”
“What if I don’t fit in?”
At CrossFit Roselle, we hear those worries often, but the voices of our members tell a different story.
Finding Belonging from Day One
Kacie thought she had to be “ready” for CrossFit. Instead, she discovered modifications, coaching, and—most importantly—a welcoming group of people who reminded her she wasn’t alone. “I was terrified of CrossFit before trying it. I was surprised to find that I could do it.”
Jess echoes that sentiment, saying what she loves most is everything: the low-pressure atmosphere, the owners, the coaches, the other clients. What surprised her most? Family events that bring everyone together.
More Than Just Workouts
Steph came from a background of mostly running. Lifting weights and trying movements she used to only see on TV felt impossible, until it didn’t. “CFR has pushed me out of my comfort zone… but the real surprise has been the community. Everyone knows your name. Everyone cheers for you. Even when we’re competing, people are still rooting for you to succeed.”
Jenn remembers walking into gyms in the past and not even knowing where to start. “Decision paralysis” kept her stuck. At CFR, she found direction through our on-ramp program and structured workouts: “Even if you’re not doing the prescribed version, you’re doing better than nothing at all.”
Life Outside the Gym
For Amanda, workouts have changed the everyday stuff: lifting the 50-pound bag of dog food, carrying grocery bags, managing the chaos of kids and sports. “You don’t have to be in shape, or be a gym pro, or even know a single thing. Everyone is welcoming no matter your skill or level of workout experience.”
Kacie feels the same—being able to move boxes, furniture, and heavy items while prepping her house for sale wasn’t just a task list, it was proof of progress.
And Steph? She loves that her son gets to see her work hard, stretch beyond comfort, fail, and try again. “He’s learning that strength means persistence, and that it’s okay to fall as long as you keep getting back up.”
The Truth About Starting
No one in this group had to “get in shape first.” No one had to prove themself before walking in the door. What they found was a gym that meets you where you are, a community that lifts each other up, and coaches who make sure you never feel lost.
And that’s what makes CFR different. Come see for yourself—click that Book a Free Intro
button and get started today.
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The holidays are here—and with them come packed schedules, endless to-do lists, and about a hundred opportunities to grab whatever food is closest when you’re running out the door. That’s why meal prep isn’t just a time-saver—it’s a sanity saver . Prepping even a few simple meals each week helps you stay fueled, avoid the mid-afternoon crash, and make choices that actually support how you want to feel. When life gets chaotic, the small habits matter most. A few minutes in the kitchen today can mean the difference between grabbing takeout out of desperation or sitting down to a meal that actually nourishes you. Here are three simple, crowd-favorite recipes you can prep in under an hour and mix-and-match throughout the week: 1. Buffalo Chili Packed with protein and full of flavor, this one is a lifesaver on busy nights. Toss everything into a slow cooker or Instant Pot, and let it do the work. Serve it over rice, potatoes, or even cauliflower rice for an easy, comforting meal that reheats perfectly. Ingredients: 2 lbs chicken breasts Bone broth - to preference Primal Kitchen or Noble buffalo sauce, 1- 1.5 bottles 28 oz can crushed tomatoes 1-2 packages of prepared mirepoix (or dice onion, celery and carrots on your own) Salt, pepper, garlic to taste Directions: -Put all ingredients in a dutch oven, slow cooker or instant pot, cover and cook. Dutch oven is about an hour simmer time, slow cooker is 4-6, instant pot is 20 minutes on high pressure. You know it’s done when you can easily fork-shred the chicken. -Once the chicken is shredded, let it simmer (or sit in the pot if you’re using an instant pot) to absorb a bit of the liquid. -Serve over starch of choice. 2. Egg Roll in a Bowl All the flavor of takeout, none of the guilt. This one-pan wonder combines ground turkey or chicken with a slaw mix and your favorite seasonings for a quick, high-protein, veggie-packed meal. Bonus: it’s great for lunches all week long. Ingredients: 2lbs ground turkey or chicken 1 package of cabbage cole slaw mix and/or shredded brussels sprouts Coconut aminos Rice vinegar Salt, pepper, ginger, garlic (measure with your heart) Directions: Sauté meat with salt, pepper, ginger & garlic (minced or powder). Add veggies, cook until they wilt. Add coconut aminos & rice vinegar (to taste). Serve over starch of choice, such as miracle noodles, egg noodles, or cauliflower rice. 3. Simple Chicken Breasts It doesn’t get easier—or more versatile. Cook up a batch with your favorite spices, portion into glass containers, and pair with sweet potatoes, veggies, or rice. Change up the flavor all week with different sauces—buffalo, BBQ, teriyaki, or taco-style. Ingredients: 2 lbs chicken breasts ¾ cup bone broth Salt, pepper, garlic, oregano, turmeric - to taste Directions: -Put all ingredients in a dutch oven, slow cooker or instant pot, cover and cook. Dutch oven is about an hour simmer time, slow cooker is 4-6 depending on the heat setting, instant pot is 10 mins of cook time at high pressure. You know it’s done when the chicken easily fork-shreds. -Portion chicken in glass dishes, pair with sweet potato or carb of choice, and veggies of choice. You can also add sauces for variety - buffalo, bbq, or teriyaki sauces are good, and taco seasoning adds great flavor! Mix and match to keep it interesting throughout the week. Why Meal Prep Matters (Especially Now) During the holidays, consistency often takes a back seat to convenience. But that’s exactly when structure helps the most. When your meals are ready to go: -You eat with intention, not impulse. -You save time (and stress) on busy weekdays. -You keep your energy steady for workouts, work, and family. Remember—fuel that loves you back doesn’t have to be complicated. A little prep today means your future self gets to breathe easier tomorrow. So, which one will you make this week?
Small Business Saturday is all about supporting the local businesses that make our community strong—and at CrossFit Roselle, that means celebrating with what we do best: working out together. Join us on Saturday, Nov. 29, for two free community workouts at 8:30am and 9:30am. We’ll be running a partner workout that’s accessible to all fitness levels —whether you’re a seasoned CrossFitter or it’s your very first class, this is the perfect time to jump in, move, and have fun. Bring a friend, coworker, or your favorite family member and share the energy that makes the CFR community so special. Not sure who to bring? Don’t worry—we’ll pair you up when you arrive. Why You Shouldn’t Miss This 👉It’s completely free. No strings attached—just a great workout and great people. 👉It’s community-focused. Experience what makes CFR more than a gym—it’s a family. 👉It’s for everyone. The workout will be scalable and coach-led, so you’ll feel confident no matter your fitness level. 👉It’s a celebration of local businesses. Show your support for the small businesses that make Roselle thrive. (Visit some of our other favorites while you're at it!) 💥 Spots are limited, and these classes always fill fast! 👉 RSVP now to hold your spot: https://crossfitroselle.wodify.com/OnlineSalesPage/Main?q=Classes%7COnlineMembershipId%3D37282%26ProgramId%3D20304%26LocationId%3D3580%26IsToViewScheduleOnly%3DTrue Come sweat, laugh, and celebrate with us. You’ll leave feeling accomplished—and maybe a little inspired to keep that momentum going.
You can have your cake and feel good, too. If that sounds like wishful thinking, stay with me. Because beating sugar cravings isn’t about saying no forever, it’s about learning to say yes intelligently. We’ve all been there: you start Monday strong, eating clean and feeling virtuous. By Wednesday, you’re eyeing the cookie jar like it owes you money. Then Friday hits and suddenly you’re in a long-term relationship with a pint of Ben & Jerry’s. The good news? Those cravings don’t mean you’re weak, they mean your body is talking to you . Let’s decode the message. The Real Enemy: Restriction, Not Sugar Here’s the thing: your body doesn’t care about your 30-day challenge, your low-carb experiment, or your latest detox tea. It cares about energy balance and safety . When you cut out sugar (or anything, really), your brain goes into panic mode faster than a toddler who dropped their ice cream cone. Why? Because restriction creates scarcity, and scarcity breeds obsession. The less you “allow” something, the more your brain wants it. It’s survival wiring, not lack of willpower. Think about the last time you told yourself, “ No sugar for a week. ” What happened? You lasted two days, maybe three, before you started fantasizing about frosting. Instead of cutting sugar out, it’s time to make peace with it. Craving Clue #1: You’re Underfueled Let’s start with the simplest explanation: your body is asking for fuel . Most sugar cravings are just your brain waving a white flag, saying, “Hey, we’re running on fumes down here! Can you send some energy that actually works?” When you skip meals, eat too little protein, or live off coffee and chaos, your blood sugar crashes. And when it dips low, your body screams for the fastest fix possible: sugar. Try this instead: - Eat every 3–4 hours (consistency keeps blood sugar stable). - Prioritize protein at breakfast—think eggs, Greek yogurt, or a protein shake. - Add fiber and healthy fats to your meals to stay satisfied longer. Your body’s not being dramatic, it’s just asking for balance. Give it what it needs, and those wild cravings fade like a bad breakup. Craving Clue #2: You’re Deprived (Emotionally, Not Just Physically) Let’s talk about the other kind of hunger. Ever notice how sugar cravings strike hardest when you’re stressed, bored, or emotionally fried? That’s because sugar is comfort’s fast-pass to your brain’s reward center. It gives you a quick hit of dopamine—your feel-good chemical—and for a moment, life feels a little easier. But like any short-term fix, the crash comes fast and furious. You end up right back where you started, only now with crumbs on your shirt and guilt in your gut. Here’s how to break that cycle: - Identify the real craving: are you hungry, or just needing comfort? - Build a “stress toolkit” that doesn’t involve your pantry—try a walk, a stretch break, or even a power playlist. - Keep your environment supportive. If sweets aren’t in plain sight, you’re less likely to grab them impulsively. Remember: food can soothe, but it shouldn’t be your only coping mechanism. The 5 Strategies That Actually Work Here’s the meat (and fruit) of the matter: you don’t need to swear off sugar to feel in control. You just need to change the relationship . 1. Eat every 3–4 hours When you keep your blood sugar steady, cravings can’t sneak up and ambush you. Skipping meals is like skipping leg day—it never ends well. 2. Prioritize protein at breakfast This sets your hunger hormones straight for the day. Think of it as putting a leash on your appetite before it bolts for the cookie aisle. 3. Keep healthy “sweet fixes” handy Berries, dark chocolate, Greek yogurt, or apples with peanut butter. These satisfy your sweet tooth without hijacking your blood sugar. 4. Move your body—especially after meals A short 10-minute walk after eating helps stabilize blood sugar. Plus, it’s a great excuse to step away from your desk before your email inbox eats your soul. 5. Give yourself permission Yes, permission. The more you tell yourself certain foods are “off limits,” the louder your cravings become. When you enjoy dessert on purpose , you short-circuit the guilt and stop the binge-restrict cycle in its tracks. 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Because when you stop making food the enemy, you stop needing to fight yourself. Helpful tip: Choose one of these five strategies to focus on this week. Not all five, just one. Master the habit, then layer in the next. Before long, you’ll realize the cravings that once ruled your day are now just background noise—like a song you used to overplay but finally got tired of. Now, that’s sweet.
