About Monique Beauchamp

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So far Monique Beauchamp has created 622 blog entries.


This is from Ben Bergeron’s blog “Built by Bergeron

Complacent says:

“This is good enough.”
“I don’t know how to make this better.”
“I don’t want to make this better.”
“I don’t need to make this better.”

Excellence says:

“This can be better.”
“How can I make this better?”
“I want this to be better.”
“I need to make this better.”

Complacent says: “That doesn’t matter.”

Excellence says: “Everything matters. Every detail. Every Interaction. Every moment is an opportunity to be better.”

Complacent is seeing things only from your point of view.

Excellence is seeing things from your customers’ points of view.

Complacent is ignoring details and focusing on urgent issues.

Excellent is focusing on details while putting first things first.

Competing: #alltheemotions

With the competition we did this past weekend and the start of the CrossFit Games today, I thought this would be a great time to discuss competition and why competing is good for the soul. Competing takes you through all the emotions there is excitement & joy, nervousness & fear, anxiety, bravery, being proud & hopeful, being silly, & surprised….I felt all of these and more.


As kids we would compete all the time; playing sports and horsing around with friends, its part of growing up. But as adults this fades away. There is less opportunity to play sports. Our lives transform into more responsibility and less play. We get comfortable.

But competing can reset your mind.


The day-in-day-out mongomery of life gets tossed out the window. When you first decided to compete it gives you a new goal…something to focus your energy on….something that regardless if you are ready or not the day is going to come and you’ll have your chance to test your skills.


You don’t have to compete in CrossFit, you could run a 5K, a triathlon, etc. But I highly encourage you to put yourself out there, you’ll be pleasantly surprised at how it can improve your mindset.


If you are getting the “itch” to compete, there is another competition that we did last fall that we are planning on doing again. This is a team competition and I will keep you all posted when they have more information available.


But for now check out how the best of the best do it. Today is the start of the CrossFit Games. If you are unfamiliar with the CG Games think of it like the Superbowl or the World Series of fitness. These are the 1% of people in our sport. They are incredible talented and watching them will  surely inspire you.


Here is how to watch https://games.crossfit.com/article/how-watch-2017-games/games/2017

5 Stages of Nutrition

Download our FREE eBook
5 Stages of Nutrition

Nutrition is an overwhelming topic; for every piece of information about how a food or particular diet is “good” for you there is equal information to contradict those ideas. The media, “health” organizations that are funded by not so healthy companies, and your friends who all have their 2-cents about what is healthy can derail your efforts for a healthier lifestyle. But there are some broad truths that can be followed with any nutrition plan. Our 5 Stages of Nutrition eBook explains these truths and sets you on the path for better health.


Download our FREE eBook
5 Stages of Nutrition5 Stages of Nutrition


Looking to improve your health?

We offer personalized nutrition coaching to help you reach your goals. Email monique@true-athletics.com or call 203-287-8783 for more details

Athlete Spotlight: Kristin

July’s Athlete Spotlight is Kristin. Make sure to get to the gym today to do her workout!

  1. What made you choose CrossFit True?
    I first came to True Athletics for the 21-day boot camp. I was stuck in a boring routine at a huge gym and I needed something new. The boot camp seemed like a great opportunity to try out CrossFit without being too overwhelmed by everything. I was super nervous that I wouldn’t be able to hold my own, but I was shocked with the results that came in just those few weeks. Everyone promised me that the usual WODs wouldn’t be much different, so I signed up! What no one told me was that the first real class I went to was a Hero WOD and I would spend the next several days stumbling up and down the stairs. But nonetheless, I loved it and have never looked back!
  2. How long have you been training with us?
    Two and a half years! I actually had to do some research to figure that out because it feels like I have been here so much longer.
  3. What do you do for the short time of the day that you aren’t with us (i.e. a job)?
    As the 5:30 am and 4 pm class class know, I am an 8th Grade Math Teacher. However, I specialize in sharing the most entertaining moments of my day with my fellow athletes. I think you guys miss Peter as much as I do. My soon-to-be-hubby and I also build and sell custom cornhole sets! Thank you to everyone who has become a customer of ours!
  4. How is your nutrition? Do you eat a certain way? If so when did you make the switch?
    I would say that prior to coming to CrossFit True, my nutrition was laughable. I actually was very good at cheating the system when it came to monitoring my food. When I was on Weight Watchers, fruit didn’t count as points so I would literally eat 15 clementines, like 2 apples, and a million grapes a day. No one told me that fruits were carbs! No wonder I never saw results or felt any better. Now, I am much better about what I eat and my portion sizes. I love doing the challenges with the gym like Whole Life Challenge and Lurong because it makes me even more accountable. I have recently started to count my Macros and have really enjoyed it. As a math person, it’s kinda fun to see what I can fit in and how to make it all work out. However, I am a BIG fan of doughnuts, ice cream, and all other things delicious. I try to find a balance that keeps me from becoming hangry.
  5. What are your 3 favorite movements/exercises?
    I am actually afraid to answer this question because I know they will show up in the workout, so maybe I should answer strategically. Who doesn’t love a hang power clean, a nice dead bug, and some sit-ups? But really, I like doing the movements that I know I can keep improving on: pull-ups, HSPUs, and cleans (hang, power, and I guess squat too).
  6. How about a favorit WOD?
    I LOOVEEEEE a nice long and sweaty workout! The Filthy 50 is great, I even look forward to Murph. But, one WOD that I will not forget was from two summers ago when we had to run 1.5 miles, do 150 burpees, and run another 1.5 miles. Any WOD that I can feel super accomplished after, those are my favorite.
  7. What is your favorite workout song?
    NOT RHIANNA. I need a loud and steady beat to keep me moving. “Workout Twerk-out” is definitely the BEST station.
  8. What is your favorite type of workout? (AMRAP, Chipper, Ladder, Rounds for time?)
    A Chipper or Rounds for Time; I like to try to beat the clock… or Dana.
  9. Have you changed at all physically or mentally since starting to train with us?
    Absolutely! Physically, I am more toned than I ever have been. I am stronger, my endurance has improved, and I really just feel better about my body. Mentally, I am happier. Running on a treadmill and occasionally working with a personal trainer at the gym I used to go to was, well, sad and lonely. But now, always having a friend in class to push me and a great coach to keep making me better than yesterday, I am the happiest I have ever been.
  10. What are your current goals?
    FIT IN MY WEDDING DRESS! Also, look great for my honeymoon. But long term, I just want to keep surprising myself and getting better and better.
  11. What is your favorite color?
    Purple, although you’d never know it because I hate wearing purple clothes; Moe knows what I mean.
  12. What can you do now that you weren’t able to do before training at CrossFit True?
    The list is endless. Pull-ups, push-ups (I mean, still room for improvement there), HSPUs, T2B, anything with a barbell. I also can sustain a steady pace running now, where before I required several walking-breaks to make it through a 5k. But more importantly, now I can really take a correction and apply it. Before CrossFit I would work out alone, or do a P90X video and no one was there to tell me if I was doing it right. Now, I know I do (most) things wrong and I am able to improve!
  13. Say something else, anything!
    There really is something so special about the community at CrossFit True. Everyone is SO incredibly supportive of one another and I always feel like I have someone in my corner cheering me on; or someone bullying me to go heavier or get another rep in. Coming to the gym has become my favorite part of the day, and that would not be true if it were not for the people who are there with me. I can’t thank you guys enough for being my fit-fam!

Improve Technique, Increase Strength

If you want to increase strength, you’ll want to establish flawless technique to provide you with the best foundation. Having the ability to perform a movement with accuracy at any weight is what we each need to strive to attain. Improving technique and increasing strength will take you to the next level of your fitness journey, but to get there you need to put in the work.


Our next 6-week clinic will help you do just that; focus on technique and increase strength, concentrating on the back squat and deadlift.


This past strength cycle that we just finished up gave us some great information about how you move and where we are weakest. We found that many people were lacking in lower body strength compared to their upper body strength. And so this next clinic will focus on those areas.


Even if you lower body strength is amazing, building strength, refining technique, and adding in accessory work & mobility can improve your abilities. So, this clinic is for everyone and anywho who wants to get better, no matter where you are at in your fitness journey.


This clinic will run on Monday Nights @ 7:30 pm starting August 7th and will run for 6-weeks.

During this clinic we will be working exclusively on the back squat and deadlift to improve technique and increase strength.


What to expect:

  • Lots of Back Squats & Deadlifts in many variations…..box squats, chains, banded lifts, tempo, etc
  • Accessory work.
    • Although we will be working on those 2 major lifts we will also be doing accessory work to help us with mastering technique
    • Mobility will also be a large part…we are striving to be capable of going through a full range of motion….comfortably
  • Homework
    • Yep, since we will only meet 1 day a week you will be assigned some work to get done on another day you are here
  • Customized
    • Accessory work, mobility, and homework might look different for each person depending on where YOU need to focus most.

The Details:

Only 10 Spots Available


FREE EBOOK: 5 Benefits You Didn’t Know About CrossFit


Want to learn more about the benefits of CrossFit? Download our FREE EBOOK: “5 Benefits You Didn’t Know About CrossFit”. CrossFit has many benefits above and beyond a traditional gym that will help you reach your health and fitness goals. You get a great facility with all the equipment you could possibly need for a fit lifestyle. There are specific programs to get you into the best shape of your life. Plus you’ll to be in and out of the gym in an hour.


But there is so much more to CrossFit than just a facility with people running around, grunting & groaning, and picking things up & putting them down.


CrossFit encompasses all forms of living a healthy life. It is not enough for us to stop our training at just being a location to workout. We move far beyond those boundaries to enhance our lives. When you become a member of CrossFit True you are not just getting a gym membership, you are becoming a part of a movement of people for a healthier life. Like minded people working towards a better healthier future.

Want to learn more? 

Download our FREE EBOOK: 5 Benefits You Didn’t Know About CrossFit


Download NOW




It’s Time To Play



Who doesn’t love a fun game of BINGO especially when you have the chance to win prizes!!!!


The game is simple and just like regular bingo that you have played since you were a child. Each square has a different task you need to complete; some are easy some are a bit more challenging. once you get a “line” 5 squares in a row either across or down you win a prize (Fit Aid or Formula O2). When you make an “X” you win a better prize (Free nutrition coaching + $25 gift card). If you black out the whole card you get the grand prize (1-free month + $50 Rogue Gift Card).


  • If you haven’t picked up your BINGO card yet make sure to grab one the next time you are in the gym.
  • You have until July 31st to complete the game and all score cards need to be submitted by August 5th
  • A coach must witness & sign off on each square you complete.

Strawberry Poppy Dressing

Its strawberry season! That means you’ll need a strawberry recipe or two. Picking strawberries is one of my favorite summertime activities, but in CrossFit True fashion I always make it into a competition….who can pick the most. It ends up being a bit on the expensive side and when I get home the act of washing and storing them all can be tedious, but I have strawberries for a long time.

But then what do you do with all those delicious strawberries?

Enter Strawberry Poppy Dressing

The original recipe came from Paleomg, but of  course I made some adjustments. This was so delicious it taste similar to a strawberry milkshake.

The Recipe:

  • 1 cup sliced strawberries
  • ¼ cup  Olive Oil
  • 2 tablespoons  Balsamic Vinegar
  • 1 tablespoon honey
  • 1 minced garlic clove
  • pinch of salt and pepper
  • 1 tablespoon poppy seeds

My adjustments

My strawberries were mighty sweet and thus I omitted the honey.

I was also feeling lazy and didn’t want to peel garlic so I left that out as well.

And finally, I added a bit of water so it wasn’t so thick.

All in all it was still very delicious.


I do have a warning.

You might not want to eat this on a first date or if you don’t have access to a mirror and floss….those little poppy seeds love to get jammed in between the teeth.


The Struggle

Do you dread changing weights because you struggle to get the collars on and off your barbell?

Our video “How To: Putting Collars on your Barbell” will teach you the trick of getting them on and off quickly and efficiently. Spend less time battling against your barbell and more time lifting it.





What is confidence?

Is it a trait that we are born with? Or can we develop our confidence over time?

You may have picked up on this, but just in case……I LOVE exercise and this has been true my entire life. From a young age I can remember doing squats and situps surrounded by my Strawberry Shortcake wallpaper and Care Bear collection. On days when I stayed home from school “sick” I would pop in my mom’s exercise VHS; just me, Cindy Crawford, Cher, and my Bun’s of Steel family.


Over the years, my guidelines of fitness have changed, but my reasoning has stayed the same, to be STRONG. Somewhere along the way, I realized that I wanted to be able to do everything on my own and in order to achieve this, a certain level of strength is required. However, there was an unexpected mental toughness developing at the same time.


I would credit the mental toughness that has developed over time more than my actual physical capabilities. There is a phenomenal mind-body connection. Your grit emerges as you are put through various challenges and tough situations. This allows your to continually push your limits, knowing that you are capable of more than you ever thought.


As a result this strong mental state translates into your everyday life.


I’ve learned that I can move big weights around and somehow that translates into the confidence of being able to speak in front of a large crowd.

It’s in those dark spaces where my body is tired, it’s saying to quit, but I push on to finish a workout and that gives me the mental strength to take criticism to flip it upside down to turn it into a lesson, a growth experience, a positive.

I’ve put the time and effort in to achieve various fitness related goals and those milestones make me smile every time I am reminded of them.


Check out this 50 second video below on CON.FI.DENCE’




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