Your body weight does not matter and it certainly does not define you. You likely have a bodyweight in mind that you think would mean your life would be better...
Workouts are important to our physical and mental health but they are not the only thing that have an impact. And without a few other strong habits, our workouts will become less and less effective over time.
Nutrition and lifestyle factors like what we eat, how we recover, how we have fun, how we manage our stress, and the impact we have all contribute toward our ability to stay healthy and to do fun things.
This years Lifestyle Bingo is setup to encourage us to maintain those habits that have the biggest return. We do these things and we feel better. When we feel better we live better lives. And that is the goal.
Pick up your bingo board and play a little game for the month of February. The first 5 BINGOs!!!! will win prizes and anybody who blacks out their board will also win a prize!
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GET AN INBODY SCAN – This one is pretty straightforward. Setup a time to come in and hop on the InBody Scanner. This generates a detailed report that breaks down your body composition. All you need is bare feet and bare hands and about 60 seconds.
Data from your InBody scan can serve as the jumping off point for our Goal Setting or Goal Review sessions. The information it gives you helps to identify what nutrition and workout goals we need to set if we are interested in pursuing something in particular.
ATTEND A SATURDAY CLASS – Jump in on a Saturday at 8am or 9:30am.
RESERVE YOUR SPOT IN YOUR NEXT 3 CLASSES – Get on the Black Wolf CrossFit app (iPhone/Android) and schedule your next 3 classes. People like knowing when others are planning on working out and your coaches like to know people are coming. Plus it makes it easier to stay consistent becuase committing on your calendar will help push you to show up.
GET 8,000 OR MORE STEPS A DAY FOR 10 DAYS – Collect 10 days where you achieve 8,000 steps or more. Screenshot your activity tracker app and send it to me. Ben@BlackWolfCF.com
LOG YOUR WORKOUT RESULTS FOR 5 DAYS – Log your workout results for 5 different days through your Black Wolf app.
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LOG 10 FULL DAYS OF FOOD ON MYFITNESSPAL (OR SIMILAR APP) – These days do not have to be consecutive. Submit 10 complete food logs before the end of the month to check this box. Recording what we eat is really important if we want to understand nutrition and how our diet is or is not helping us move toward our goals.
MAKE FEBRUARY COMMITTED CLUB (WORKOUT 15X OR MORE IN FEBRUARY) – Another fairly straightforward one. Make it into the February Committed Club and check the box as soon as you achieve 15 classes.
SPEND 30 INTENTIONAL MINUTES ON A HOBBY FOR 8 DAYS TOTAL – This does not have to be on consecutive days. Set time aside a time or two each week reserved solely to something that is interesting to you. Doom scrolling and tv watching does not count here.
Hobbies challenge us even if to a low degree (some are very challenging). Spend 30 minutes doing a puzzle or creating something interesting to you. Or spend 30 minutes learning something about your new hyper focus. Or play with an instrument, learn to juggle, spend 30 minutes on Duolingo.
SIGN UP FOR THE 2026 BLACK WOLF OPEN (IT’S FOR THE BIRDS) – Get signed up for this years Black Wolf Open and you’ll be jumping into 3 Friday theme nights with workouts and a bit of a party (2/27, 3/6, 3/13). This is our biggest annual event and it is for each and every one of you.
Teams will score points through showing up and participating. If you do the workout you contribute. Sign up by February 15th to guarantee getting one of this years shirts.
FIND A 1 REP MAX IN CLASS (4 OPPORTUNITIES IN FEBRUARY) – We are testing for the heaviest possible weight you can move on 4 different movements during the month of February. Come in and see where you land on at least one of the movements and you get to check this box.
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ATTEND AN AFTERNOON CLASS – Jump into a 4:30, 5:30, 6:30 or 5:45pm on Friday class to check this box.
BRING A FRIEND TO WORKOUT – Whether they start a FREE WEEK or just jump in alongside you for a visit, share this place with a friend and check the box.
FREE SPACE – Don’t forget to check this box
HIT YOUR DAILY PROTEIN GOAL (+/- 10 GRAMS) FOR 5 DAYS – Prioritize your protein all day for 5 days and you get to check this box. This is one of our first nutrition goals for people when they are starting to understand the impact of what they eat.
Record in your MyFitnessPal account and send me a screenshot of each successful day. Ben@BlackWolfCF.com
LEAVE OR UPDATE A 5 STAR REVIEW – I have a relatively incoherent 1 star review that I would like help burying over on Google if you get the chance.
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SCHEDULE A GOAL REVIEW – Goal Reviews 20-30 minute conversations where we identify or review your goals, the progress you’ve made, and what you want to focus on going forward.
Schedule your Goal Review Here
GET 8,000 OR MORE STEPS 3 DAYS IN A ROW – Habit builder here. Yes, we want to average 8,000 a day across each week. However, getting into the groove can be tough. Screenshot your activity tracker and send it to me to check this box. Ben@BlackWolfCF.com
ATTEND A BLACK WOLF SOCIAL EVENT – The January happy hour at Kirby Ice House countso if you made it by. We will be heading out to brunch in February. And I am going to add at least one more social event to give you another option.
MAKE A DONATION TO ANY CAUSE – We should be giving in some capacity to help causes that are important to us. This can be in any way you want. Volunteering time, giving money, or supplies. Send me a note of how you gave. The details are not super important, just that the effort was made. Ben@BlackWolfCF.com
RUN/WALK TWO 5KS (OFFICIAL OR UNOFFICIAL) – Snap a photo at the end of a local 5k or send me a screen shot of your activity tracker. But cover 5k distance (3.1 miles) in a mostly unbroken effort (meaning in 1 session, not that it has to all be running. Planning to just walk a 5k is perfect for this too!).
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CHECK INTO CLASS ON YOUR PHONE OR ON THE TABLET – For many of you, this is something you already do. But for some, you have literally never seen the tablet in the Ready Room or are aware that the Black Wolf CrossFit app (iPhone/Android) lets you reserve AND check in from your phone.
COMPLETE 3 INTENTIONAL SCHEDULED AHEAD PRIORITIZED DATE NIGHTS – Good news. Romance does not have to be a part of this. The point is healthy, refilling connection. This can be a date night with your partner, or a friend date/hangout/activity. But it is schedule ahead of time and the purpose is to gain energy from the excitement. And yes introverts, connection is still vitally important for us. But there is not a right way to go about this so make it your own.
COMPLETE 1 TIME TRIAL (4 OPPORTUNITIES IN FEBRUARY) – Simple as it sounds. Show up on a day we are testing a stamina and you get to check the box.
ATTEND A 5AM OR 6AM CLASS – Set that alarm and make it in to see what it is like to get your workout in before life can get in the way!
The early morning classes are a a mix of different people. Some are there because it’s exciting for life to start that early. While others are there because they know they need and want to workout but their schedules just do not guarantee that opportunity in the afternoon.
ELECTROLYTES 5 DAYS IN A ROW- Another nutrition practice. Throw a packet of LMNT into your water bottle at least once a day (I think 2-3x per day is better for our brains and our recovery) for 5 total days (the goal is to do this daily).
Yes, when it is hot and workouts are super sweaty, electrolytes are really important as they help us recover and rehydrate. If you have ever been dizzy or whoozy, slamming some electrolytes often brings you back to life.
But electrolytes also impact our brain. Potassium and magnesium are important for our brains ability to function well.
Record in your MyFitnessPal and I will see it in your food log.
