About Monique Beauchamp

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So far Monique Beauchamp has created 622 blog entries.

Giving Thanks

Thank YOU! Thank YOU! Thank YOU!
SOOOO many thanks!


I want to start off by saying thank you all for being part of #TeamTrue. Honestly, you allow me to have the best job ever (i’m sorry your job is not as awesome as mine). Truly, it is an honor to be able to coach and help people everyday from hitting a snatch personal best to being able to provide nutrition information and an outlet to destress.


But enough about me….

let’s talk about you and all that you have to be thankful for…mainly how well you’ve been treating your body and all the things your body has allowed you to accomplish!


It’s common practice to say everything you are thankful for and usually goes something like…”I’m thankful for my family & friends, for my home and food, and my health” and that’s usually about it.


So, today (and because we are all about that fitness)

I want you to really think about more than just your health but all the amazing things you were able to accomplish by keeping your health and fitness a priority.


These maybe things in the gym (think about all those PR postcards you’ve received) or maybe it’s things outside the gym…running a road race, moving something heavy in your house with ease, staying active with your family, picking up a new sport, or something as simple as having more energy.


Today, pat yourself on the back

and thank yourself for all the hard work you have put in over the past year.


Leave your favorite accomplishments in the comments…

WINNERS: Lurong Nutrition Challenge

We just wrapped up another successful Lurong Nutrition Challenge. Twice a year we host these nutrition and lifestyle challenges to give our members the tools they need to make the best decisions for a healthier future. This empowers them not only to create healthier habits for themselves, but also their families.


Each challenge we love hearing the stories about how our members found new ways to approach their diet and exercise. From switching up the type of oil they use in their cooking (no more vegetable oil…say hello coconut oil) to using new kitchen gadgets (crockpot & instapots) and becoming aware of how they maybe over or under eating. These are all invaluable lessons that they will be able to continue and build upon.


Check out our amazing results from this past challenge:


Over 22 pounds lost & 30+ inches!!!


Here are our Top Finishers:

Sarah Gagne

Meghan Fitzpatrick

Jessica Suraci

Lou Mihalakos


Congratulations to everyone!


If you missed this challenge don’t worry our next challenge starts January 15th. Early registration begins on December 4th. The earlier you sign up the deeper the discount.

Learn more at Lurong Living Resolution Challenge


Goals Part 2: How Long Will it Take You to Reach Your Goals

If you haven’t read “Goals Part 1: a new way of looking at goal setting” take a moment and check it. I promise it’s a quick read.


Having read part 1, you know that when thinking of goals we want to move away from the outcome based goal and focus on our behavioral based goal. Not that your outcome based goals won’t exist, but rather they are the big picture and we are working at all the small details. (in part 3 we will discuss how to set & achieve your goals).


One thing that outcome and behavioral based goals have in common is that they should follow the format of S.M.A.R.T goals; Specific, Measureable, Achievable, Relevant, & Time-bound.

Today we are going to focus in on the “timebound” aspect and how it relates to behavioral goals.


Setting a time-frame for your goals can be tricky. On the one hand you need to set if far enough into the future that it will be Achievable, but on the other hand if it is too far in the future you might lack the discipline & motivation to stay on track.


But setting behavioral goals can change all that.


To set your behavioral based goals you first need to look at the big picture, your outcome based goals. For instance, say your outcome based goal is to do a pullup. Depending on where you are at in relationship to getting that pull up it could be days, months, or years to achieve that goal. Setting a goal that far in the future can be daunting.


So, we switch our mindset to focusing on behavioral goals. With the help of a coach (don’t forget about our $30 for 30 minutes skill sessions) you can write out a plan which might look something like this:


For the next 6-weeks you are going to spend 2-3 days/week working on the skills/strength/mobility you need to achieve your (outcome) goals by setting behavioral goals. These behavioral goals so be short and directly associated to your needs.


Outcome Goal: Pull UP


Behavioral Goal:

Day 1: 3 x 30 sec hollow hold + 3 X 12 Ring Rows

Day 2: 3 X Amrap hanging from pull up bar + 3 X 6 Kip Swings

Day 3: 3 X 20 sec Chin over bar hold + 3 X 8 banded pull up


Each day you complete your work, your are completing another step of your behavioral goal. At the end of the 6-weeks it is not a matter of if you achieved your goal (a pull up) or not, but that you were able to stick to the plan & develop discipline.

Goals Part 1: A New Way of Looking at Goal Setting

Goals are great, they keep us motivated to become a better version of ourselves, to learn and grow. Throughout life we will have thousands of different goals. Some of our goals will be big life-altering goals….graduating high school/college….getting your dream job….buying a beautiful house…and raising an amazing family.  Other goals won’t seem like goals at all…finish the laundry when you get home from work rather than sit on the couch….get to the gym….and don’t be late for work are all examples.


When setting goals, most of the time people set “outcome” based goals, that is, what you are expecting when you accomplish your goal. Examples of this would be to lose 10lbs or do a pullup. Although, these are wonderful goals there are a few problems with linking your goals only to their outcome:


  • You don’t have 100% control over how your body will respond or life’s obstacles. Even if you do everything perfect there is no guarantee that you will achieve you goal.
  • They don’t reinforce taking action
  • They don’t celebrate the little victories which create the habits needed to achieve the goals.


“Behavioral” based goals however are the actions (behaviors) that you are going to take in order to reach your goals. Examples of behavioral goals are exercising X number of days per week, not hitting the snooze button, or only eating out once a week.


Behavioral goals put you on the path to achieve your outcome based goals. They make you take action (the biggest thing missing from achieving goals) and because you have more control, every time you accomplish your behavioral goal you are laying out the foundation of discipline.


It is that discipline that you develop that is responsible for the switch in mindset. From not knowing if you are making progress to being able to check off each behavioral goal and realizing your accomplishment each time you do so. This develops the habit which will snowball into carrying out your goals.

Keep Going!

Overweight? You need to read this.

Above is a link to a great story that we all need to read no matter what your fitness status is currently.


Because there is a lesson we all need to hear and learn.

We have all had that moment where we don’t recognize change we are working hard and everyone around us seems to be making these amazing improvement but we haven’t lost weight, our measurements are still the same, we still can’t do X, Y, or Z, our times aren’t any faster, and we haven’t added weight to the barbell in months.

But progress is not limited by those few things.

Read this article. 

You’ll find that success lies right around the corner in the consistent choices you make each day.


How Everyone Can Benefit From Having A Coach

The value of having a coach is undeniable


A coach has the ability to look at the big picture, their view from the outside allows them to pick up on movement patterns, make necessary adjustments, and drive people to their maximal potential. Without a coach, making the same errors again and again can hold us back from reaching our goals or worse become injured.


With each workout, I am always focused on moving my best, keeping good form & moving with intention. Over time I have learned how my body moves, I know which movements are strong and which need a bit more focus and attention. Occasionally, limitation will hold me back. The weights will be too heavy and I will need to lighten the load, my mobility will limit getting full range of motion, or my focus will be elsewhere and I will get through the workout without really noticing how I am moving.


And then sometimes I think I am moving properly only to be told that something is a bit off.


I was in Coach Dan’s class and we were doing Kettlebell Swings, a movement I pretty much thought I had down pat. But lo and behold Coach Dan was watching with that face that says “something here is not right…your movement could be better”. And this is where, we as athletes, need to leave our ego aside and accept help.


Luckily, my ego has been crushed so many times it’s use to the beating.


So, I paused for a moment and listened to the coaching cues Dan had for me.When I got back to the kettlebell, I was more aware of my movement and took a brief second to think about how I was going to adjust. Coach Dan came back around to see my adjustments…did it make it better, worse, the same? I placed the kettlebell down and Coach Dan asked what I had done different. A quick confirmation that the changes I made actually did make the movement better and I was off to finish the rest of the workout.


Although the adjustment to my kettlebell swing was minor, I would have never picked up on it myself. I could have gone forever making this error if there wasn’t a coach looking from the outside. I doubt my movement fault would have led to injury, but I already started making connections between the errors I was making in the kettlebell swing to other movements that I tend to struggle with…could there be a connection?


Athlete Spotlight Tracy T.

  1. What made you choose CrossFit True?
    A friend asked me to do one of your first “On Ramp” classes when you first opened in your old location. I did and loved it!
  2. How long have you been training with us?
    Since you first opened…. I took a little time away but came back!
  3. What do you do for the short time of the day that you aren’t with us (i.e. a job)?
    I have been a special education teacher for 25 years and yes I love my job. I also have two kids. Gavin is a senior in high school and Kyley is in 7th grade.
  4. How is your nutrition? Do you eat a certain way? If so when did you make the switch?
    When I participated in the very first Whole Life Challenge years ago, I learned a lot about nutrition. I have kept some good habits (but am always looking to improve) I have purchased several Paleo cookbooks over the years and my husband and I enjoy cooking together and trying new recipes.
  5. What are your 3 favorite movements/exercises?
    Kettle bell swings, ball slams and rope climbs. If you know me, you know I am not a fan of any type of squat but I feel the need to mention that as far as a barbell move….I love power cleans!
  6. How about a favorit WOD?
    hmmmmmm…. not sure I can mention one. The hero wods are fun.
  7. What is your favorite workout song?
    Funny thing about this question is that I LOVE music – all kinds! However, as soon as I start working out, I completely tune out the music. I wonder if anyone else does that?
  8. What is your favorite type of workout? (AMRAP, Chipper, Ladder, Rounds for time?)
    Tabata and AMRAPS
  9. Have you changed at all physically or mentally since starting to train with us?
    I have changed physically in that I have been an asthmatic my whole life and working out has helped my overall lung function (per my pulmonologist). As far as mentally, I have learned to not compare myself to what others can do, lift etc. but to focus on me and give my best effort each workout. Working out always puts me in a good mood which makes me a better wife and mom.
  10. What are your current goals?
    At the moment I want to get back to where I was before I had a setback with my shoulder and back. It’s slow but I will get there.
  11. What is your favorite color?
    My daughter will tell you I have no color in my life. I guess I would say different types of greens
  12. What can you do now that you weren’t able to do before training at CrossFit True?
    Climb a rope. I still hope to one day do several pull-ups and double unders.
  13. Say something else, anything!
    I am thankful for the friend who got me started many years ago. I have met so many great people and the coaches at True are what keep me coming back. Thank you!

Sweatin the Details

I often get asked for nutrition and exercise advice, it comes with the territory, and honestly I couldn’t be more excited to help others make even the smallest positive change in their health. From a selfish standpoint, it’s rewarding to hear about what aspects of health people are struggling with because sometimes I get lost in the fact that I surround myself with fit individuals who have a similar mindset as I do. I easily overlook that not everyone thinks about health, nutrition, movement, body composition, fitness goals, and exercise plans all day long.

Recently, I was talking with a friend about their nutrition and how they can make it better, when I realized that I’ve had this conversation before. Not the exact nutrient for nutrient discussion, but the basic overlay.

Is X better than Y?

You can put anything into those two spots….

Is honey better that sugar?

Is dark chocolate better than milk chocolate?

Is coconut oil better than olive oil?

Is wine better than beer?

Is sprouted bread better than wheat bread?

Is brown rice better than white rice?


The answer to these question isn’t which one is better than the other….actually this is not even the right question to be asking.


We are missing the big picture


What truly matters when trying to make a difference in your health are the consistent actions that you take…the day in-day out habits you have formed….those are what are going to make the difference.


If you are you are struggling to figure out which is better brown rice or white rice (or maybe no rice at all) and in the meantime over the past 7 days you have had some pizza, a cookie, Chipotle, a bagel, caramel macchiato frappuccino, and some chips…..it’s not the type of rice that is holding you back.


Take a step back….look at the big picture. Don’t become paralyzed by the small details.


Figure out which habit you can change that will give you the biggest reward.

Hint: it’s not choosing dark chocolate over milk chocolate.

Your Relationship with Food

There is a lot of buzz about having a good relationship with food, but what does that even mean and how do we get there? Food is something we all have in common, we all need to eat in order to survive, but the pressure we put on ourselves each day (multiple times a day) to eat the “right” foods is different from person to person and learning how we deal with these choices is what builds our relationship with food.


Our relationships with the people in our lives, to keep them strong, require the same consistency and awareness as our relationship with food. Relationships require us to be mindful, they need a little give and take, they sometimes start to crumble, but when they are worth it you’ll work to put the pieces back together again. It’s not always easy.


Now lets think about our relationship with food.


Are you mindful of what you are eating? Do you read the nutrition labels? Do you try and have a balanced meal (lean protein, vegetables (carbohydrates), & a little fat)?  When is the last time you actually tasted your food? I mean really sat down….no distractions and enjoyed the delicious flavors.


If there is only 1 change you make…begin mindful about your foods can make huge changes in your lifestyle, body composition, and athletic performance.


How do you react when you diet get out of control? Do you throw in the towel? Do you beat yourself up? Or do you make a conscious effort to make a change….to try and be a bit better next time you are in that situation?


“The grass is ALWAYS GREENER where you WATER it.”


If you want to make positive changes in your health, you need to “water it”. Your first step is to be mindful. Often we can “lie” to ourselves about how often we are participating in a particular habit. A great way to do this is to use a chart and check off each time you eat/drink something that is not inline with your goals.   


You might be surprised.


For example….let’s just say you tell yourself  “I don’t eat too many treats”

You make your chart and every time you eat something that you consider a treat you put a little check.


At the end of the week you count them up and this is what you realize.


On Sunday night you had a sweet treat because…well….you’ll start on Monday…CHECK

Monday you’re good…it’s day one.

Tuesday someone bring in cookies to the office…just 1 won’t hurt….CHECK

Wednesday You go out to dinner with friends and they convince you to share dessert…CHECK

Thursday is another good day


Saturday you have to go to a family party…chips, dips, cake and more…CHECK


So your week…when you told yourself that you don’t eat treats, you actually indulged 5 out of 7 days….interesting.


We have some charts already available for you at the gym. If you would like one just ask. Simple….Convenient and it will keep you honest with yourself. Remember your relationship with food is going to need a little TLC.  

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