The Key to NOT Peeing during Double Unders.

The Key to NOT Peeing during Double Unders.

Stop doing Double Unders! Take a seat. What I’m about to say will blow your mind. Well, it’ll at least make you aware of muscles you don’t train regularly, and just might fix a thing or two. Seated? Great! Please make sure it’s a toilet you’re sitting on. Now start to pee. Ok, stop. Now start again. Ok, stop again. Feel that? That’s a Kegel. Don’t keep going. Too many of those during urination can actually lead to problems, but 3 sets of 10 a day can lead to a stronger pelvic floor and maybe even less peeing during double unders!

When should you do them? 
Anytime. Done is better than perfect! You can do these in the car, sitting on the couch, in bed, where ever, when ever. 3 sets of 10 is great, but more is good too. Practice at the pace you’re ‘losing it’ at. Don’t use the bigger muscles (glutes, quads, etc) to do the work. Focus on that ‘pee-stop’ muscle and pulse. Add a few pauses. If it’s double unders, practice at a brisk pace. If it’s 1rm squats, go slow.

Isn’t this just for women? 
Nope. NOT AT ALL! I personally know a group of guys that have gotten (ahem) great results from using these. Lets just say they’re more ‘robust’ now and have an increased ability to do ‘one-more-rep’. All of that blood flow from exercising the pelvic floor creates strength EVERYWHERE.

So, like, results after 2 sessions, right?
Absolutely (NOT)! Just like anything worth under taking, it takes time! It can take weeks or months depending on your pelvic fitness level ( I think I just made that up…what’s your PFL?) Just like anything, if you have questions or you’re not getting what you want talk to your coach and doctor.

Don’t wait, start now. Do it every day. Realize gains now, thank me later. 


Bryanna lost over 4% Body fat and 11 pounds!

Bryanna lost over 4% Body fat and 11 pounds!

…In 6 weeks! 

 Bryanna was already a seasoned CrossFitter and had a pretty good understanding of nutrition before we started. Her goals were 10+ pounds of weight loss and   body fat loss. She lost the weight, and the fat, all while maintaining her lean mass and improving her hard fought strength gains!
Here’s her story:

“Going into the Nutrition Challenge I had some doubts and concerns but I needed a push to get back into my old routine since moving from NY.

I’ve done Paleo challenges in the past but felt weak, as I struggled hitting my usual numbers when weightlifting (probably because of the very low carb intake). This challenge proved to be the exact opposite. As each week passed, I noticed myself being more energized, moving faster in the workouts and just feeling overall healthy and strong.

The most difficult part for me was avoiding the urge to snack and handling my water intake for the day. The food was easy, after meal prepping for the week eating those delicious salads and rice bowls was something I looked forward to everyday.

The easiest part for me was showing up to the gym. My body felt ready to take on both the weightlifting and the Workout Of the Day.

The best part of the results is knowing that even after 2 weeks of completing the challenge, I still managed to create permanent habits that are making me a healthier, happier athlete.

Thank you Dan for helping me be better than I was yesterday!!”
For more info on our Nutrition program, visit: crossfit262.com/nutrition
Jenny’s amazing success from 200 pounds to…

Jenny’s amazing success from 200 pounds to…

The before pic is from my first challenge at 200lbs, and the other taken this week at 163. I lost 20 lbs before starting the first challenge. I lost 8lbs after the first challenge. I gained 13 lbs in between challenges. I’ve lost 22 lbs since I started the 2nd challenge.

I’ve never eaten healthy or watched what I ate in my life. I never ate veggies and ate way too many carbs. The 2nd challenge, I followed the nutrition to a tee! Well, At least 95% of the Time. I realized that even someone as picky as me can find so many great, healthy recipes!

The easiest part of this process has been showing up to 305 for class. I instantly fell in love. With the challenges, the coaches and the friends I made. You guys made it fun and it felt great to see results.

I had this preconceived notion that CrossFit made women bulky and that I wasn’t strong enough to do the workouts. I know now I’m getting stronger with every workout. I have a long way to go but I’ve definitely come a long way.

3- I had let 6 months go by without seeing a gym once. I didn’t join after my first challenge because I didn’t think I was ready for regular CrossFit classes. I gained the weight back, plus some extra lbs. I didn’t feel good anymore and I was so disappointed in myself. Dan and Joey were the best coaches and I loved CrossFit A1A so much that I just had to go back. I was so excited when I learned you were doing another challenge, but Finding out we were being thrown into regular CrossFit classes this time around was terrifying! But if I can do it, anyone can!

I love CrossFit 305 because I learn something new every class. I love that I can scale and still feel part of the group. I love that the coaches are patient yet tough. I love the community of CrossFitters. Mostly, I love the results! I’m hooked!

Jenny used a combination of CrossFit classes, Nutrition and Accountability coaching to reach her goals. To find our more about these programs, click here:

Nutrition Program


Jackie lost 12 pounds in 6 weeks while…

Jackie lost 12 pounds in 6 weeks while…

Jackie took our Nutrition Coaching advice and stuck the program, 100%. Her results are amazing, as are her insights into the challenges that come with changing your eating habits. We sat down with her and got the chance to ask a few questions. We’re grateful for her thoughtful answers.

What was the hardest part about losing weight?

There’s a reason they say “Old habits die hard.”  I think the hardest part of losing weight was breaking the bad habits I had developed through nine months of pregnancy.  In fact, I still have days where at the end of the day, I miss dessert.

 The hardest part of the program itself was making sure I ate 3 proper meals a day and my shakes.  On hectic “mom” days, I would be running around without properly planning for when I was going to eat my meals.  I would get to the end of the day and realized I hadn’t eaten all day long and didn’t have enough time to fit in all the required meals before bed.

What was the easiest part?

Knowing exactly what I needed to do without ambiguity.  There are enough choices in the program that I don’t feel bored with what I am eating and enough structure to make it easy to follow and stick with.  My meals just focus on green veggies and protein with an accent of carbs or fats, where appropriate.

You did the program while nursing a baby. Tell me about that.

My biggest fear was that I would put all this effort into the program only to have issues with milk supply and then have to stop.  Second to that was the fear that I wouldn’t lose any weight at all because I was nursing.  Neither turned out to be an issue.  Obviously, I have lost weight in the six weeks and am feeling great.  And when there were issues with milk supply, we talked and immediately made the changes to get my supply back where it needed to be within 24 hours. Being able to talk to you and have a quick solution to that problem was so helpful.

The great part about doing this program while nursing is the focus on all the green veggies.  Because I am starting with a baseline of veggies at every meal, I know that my baby is getting the micro nutrients from the leafy greens I am eating all day.  After a while, I found that when I was still hungry I would add more green veggies to my meals.   I also never fully appreciated how important it is to drink enough water; this is even more important when nursing.  The program helped me to focus on getting in enough of the right nutrients every day to support myself and my baby.  I feel good, we are both healthy and she is putting on all the pounds I am taking off…because chubby babies are so much cuter than chubby mommies.

You’re continuing on with the program, what’s your ultimate goal?

My previous weight loss solutions were unhealthy and unsustainable.  I didn’t want to climb to the top of a mountain, only to jump off a cliff right back to the bottom.  I would like to find a more healthy balance with food.  I also want to build on what I have learned, and use the nutrition component to facilitate learning the exercise movements I have been unable to do since starting CrossFit. (dubs, pullups, strict push ups, the list goes on and on….)

What’s the biggest “win’ from doing the program?

Making it through Thanksgiving and still losing weight that week.  Despite all the temptation around me, I was able to enjoy the meal (even a couple of the “treat foods”) and stay on the program overall.

For more info on our nutrition program, click here: https://guitartownathletics.com/nutrition/

How to Travel without Destroying Your Gains

How to Travel without Destroying Your Gains

…in 4 Stupidly Simple Steps

We all know that travel and the associated behaviors can destroy the hard fought gains you’ve gotten through so much hard work in the gym and harder work in the kitchen. DON’T LOSE THOSE GAINS!

1. PREP!

Pretty much, just get your stuff together. Know what you need to eat (not sure, ask your nutrition coach) and eat it. When flying, don’t take the peanuts. Or the pretzels. Or the bloody mary mix. Or the Ginger Ale. On the road? No excuses. Skip the gas station trash, stop at a grocery store and stock up. Carry a cooler lunch box if you fly, a larger cooler if you like when you’re driving. Seriously, it’s 2018. YOU CAN EAT HEALTHY ON THE ROAD! Check out Arno’s story for a great example: https://guitartownathletics.com/arno-michaelis-serve-2-unite-weight-loss/



Water. Not alcohol. Seriously, zero alcohol if possible….If you’re a drinking flyer (I used to be, that’s for sure) drink even more water. You might get that ‘trapped in the seat’ feeling once or twice asking your seat-neighbor to get out, but that minor inconvenience is worth the after effect. Drink a glass before security, another before boarding, more at drink service in the air and first thing upon landing. If you’re road tripping, flying, or boating, keep a refillable, measured container with you.


No matter what. Have a plan, stick to it. If it’s vegan, great. Paleo, fine. Macro counting, do it. Whatever it is, have your plan and stick to it. Work in a cheat if you need to, but never off of the rails! Don’t have a plan? WHAT ARE YOU DOING?! Book your phone call with Dan immediately! 


One of my favorite places to move and exercise is on vacation. New places, new people, new stimulus! Whether it’s dropping in at a studio or throwing around logs on a beach, there are a million different ways to stay fit. Got a prescribed plan? Great! Find what you need and get it done. No plan? Get outside, do some bodyweight workouts (examples here)  or interval training (check the Sprintervals Blog for some quick & efficient routines), or just crush your abs (check out the #ABSTOBER program here).


We’ve helped thousands of people over the past decade, both locally and remotely. We’d love to take 15 minutes and hear your story and see if we’re a good fit to work together toward your goals. To pick a date and time for your free phone consultation: https://guitartownathletics.com/nutrition/


“20 pound objective achieved! Gonna keep it rocking. Thanks so much!”

“20 pound objective achieved! Gonna keep it rocking. Thanks so much!”



Arno Before

Arno After










“Before/after, with the after picture all smiley. Massive love and gratitude going out to @danmartin305 for the coaching!

Dan really knows his stuff in regards to fitness and nutrition, and he guides you through a very structured program he’s put together.

All you need to do is commit and follow through. Dan hounds you along the way to make sure that happens. Highly recommended to anyone looking to get in shape!!”

Sidebar: I’ve know Arno for aout 20 years. We met in the Midwest music scene and shared a lot of experiences. After my move to Miami and lifestyle change, we still kept in touch occasionally and I kept up with him through social media. He wrote a book about his story of a previous life before we’d met (check it out HERE). He travels for speaking engagements now and had a 3 week bi-coastal trip scheduled during his 6 weeks. He was worried that he wouldn’t be able to stick to the program. I assured him, that with a combination of his will power and my accountability he’d be able to do it….and he did it! 

20 pounds lost in 6 weeks! 

For more information on our nutrition program, click here: https://guitartownathletics.com/nutrition/