FiveStar: Life. Health. Fitness

Experiencing success while working towards in any type of goal is not linear. In life there is never truly an end but rather a continuous progression of adjusting your sails and moving in multiple directions. It’s about the process of navigating through the peaks and valleys of each week, day, or moment and making adjustments as needed. Too often we fall into the trap of equating our happiness or perceived success to final destinations or accomplishing a particular task. Fo...r example Once I get a raise and have my dream house, I will have made it!, or Once I lose 20 lbs or have rock hard abs- I will be happy with my body., or Once I hit this PR or get ring muscle ups I will be happy. If you’re stuck in this pattern of thinking, you might be setting yourself up to feel disappointed. Everything in life is not full of final destinations or absolutes. Things are constantly changing! So even if you get that dream house, or lose those 20lbs or hit those ring muscle ups you may not feel happy with the end result. Because in truth, this is not the end. There is always something that lies beyond that accomplishment that you can reach for, another PR or skill to be learned, another life event on the horizon just as exciting as the house you just bought, or another step to making yourself feel healthy and fit after losing the weight. Challenge yourself to change this pattern of thinking. Find the good in the mundane every day moments and hard work and all of the ups and downs that come along with it. Fall in love with the process of reaching your goals and remind yourself that the map may not lead straight up to your end goal- most likely it will consist of steps forwards then backwards, steps to the left or right, steps around, and then steps up. We also will let you in on a little secret- Once you get to each goal there is more work to be done and more to be accomplished. You hopefully will want to reach for more and begin that process all over again! Having a great mindset throughout the process will only help you! Success is entirely defined by the journey you take not the destination you are traveling toward. #fivestaryourlife #wearefivestar

Day One at the Commonwealth Championship

This Friday afternoon, October 30th, join us for a Halloween themed workout, some Friday happy hour treats, and of course time to create some unique and awesome looking tie-dyed or bleach tie-dyed FiveStar gear. Tie-dye materials will be here just bring a zip-lock or plastic bag to put your dyed shirts in. Come dressed in your favorite Decades Themed workout costume (if you so choose it is Halloween so obviously we want to dress up!) From the 70s/80s spandex and short shor...ts to 90s windbreakers we want to see what costumes you can put together. Our new shirts are all handed out and we still have a few extras if interested! Even if tie-dye is not a part of your favorite wardrobe styles, we still encourage you to come enjoy a great workout, a good time with great people, and some post-workout happy hour treats. Bring your new FiveStar shirts, friends, and family to enjoy the festivities. Workouts will run in heats every half hour and begin at 4pm! #wearefivestar

Here at FiveStar we have been slowly introducing the Level Method into our programming! The Level Method in short- is a system that will show our athletes and coaches exactly where they stand in their own personal fitness. It will help provide the knowledge and tools for each athlete to achieve personal goals and measure growth! The Level Method uses a MAP (Measure of Athletic Profession) which is a detailed (and a little confusing at first glance) that serves as way to help... measure and reward achievements in the different Level Tests. The MAP uses a color scaling system that will help shine some light on areas of weakness and help our athletes improve safely and efficiently. Basically it will help show each of us what we are good at and what areas we can improve on! Today, we got some great tests in for the first official day of implementing the Level Method! Athletes were also able to download the Level Method app and record results. This is a photo of the 4pm. They absolutely crushed some lifting tests and finished with an awesome 18 minute 8 rds for time or 18 min AMRAP with some KB work! If you have any questions about the Level Method or what we do here at FiveStar- just ask! Our coaches are here to help and want you to find your own personal best. All you need to do is show up and speak up. Current or future athletes DM, Call, or Stop I’m in for more info! #wearefivestar

Hey FiveStar, get you fall patio complete! Right across the street from the box.

Sundays are the best to take a minute and get ready for the new week ahead. As we head into Monday, take some time today to take action! We suggest to use part of the day to plan and prepare for your upcoming week ahead. You could be purposeful in scheduling your workouts and register your week of fitness on ZenPlanner. Or maybe tackle some odds and end on your to-do-list that will make you feel good heading into the week. It’s also a great time to clean, do some laundry, or to restock on some food and plan out your meals. Maybe you take some time to do something for yourself to relax and rest. Whatever it is, come up with a game plan to make this week a great one! #fivestaryourlife #wearefivestar

Be sure to check your emails and ZenPlanner to see some exciting changes made to the schedule! We are hoping to move into the next version of our schedule and give our athletes the attention and push they need to keep working toward their 2020 goals during this crazy time! Thanks for your patience and understanding as we transition from our more limited schedule. Our first and upmost importance is to continue following guidelines and keep you as safe as possible! We believe this is our best next step. We look forward to some continued time in the box! Thank you to those that have already reached out, please continue to let us know if you have any questions or issues accessing ZenPlanner and the new schedule! #FiveStarYourLife #wearefivestar

Our coaching staff is proud to feature our first #wearefivestar athlete, Matt Morrissey! I have been going to FiveStar 2 years this coming October! Once I started going to FiveStar it wasn’t easy, and I was surprised how out of shape I was. At that time I made a commitment to show up 4-6 days a week, and that has been the most important thing that’s helped me maintain success in and out of the gym. FiveStar has helped me in so many ways! Not only am I fitter than I’ve proba...bly ever been, but practicing CrossFit has helped me focus in life, eat way more nutritious foods, and strive to be better in so many other ways. The funny thing is that when I started coming to FiveStar I thought I’d JUST be exercising. I had no idea that I would want to learn new movements, and have a desire to be stronger physically and mentally. It’s truly beyond working out, and you can carry the things you learn in the gym to your everyday life. My favorite memory from FiveStar must have been the 2019 Open... I had no idea what to expect, and I really had just started to commit to practicing CrossFit. So the movements weren’t there, and I wasn’t necessarily strong, but I loved the competition, and it was the first time I realized how awesome the FiveStar community is! It only made me want to dig in more! Since I’m at the gym a lot, FiveStar has become my home away from home. My time at the gym is MY time to better myself physically and mentally within a community that’s open, and inviting! See more

And to close out our fabulous coaching staff: Coach Lindsey!! #wearefivestar I have been doing CrossFit for 7 years, I have been at FiveStar for 2 years and a coach for 1 year. I think learning about paleo and macros early on in CrossFit has been so helpful. I have really learned how much food my body needs to workout and feel good (food is fuel!) Understanding nutrition let’s me stay on track while also never limiting myself on what I want to eat, it’s given me freedom. ... Leaving my home CrossFit gym in New Jersey was really hard, I tried a ton of CF gyms out before finding Fivestar. Finding Fivestar gives me that community that motivates you in and outside of the gym. Becoming a coach at Fivestar has had a huge impact on my life. I love helping the members with nutrition advice or guiding them on how to get stronger. Seeing others succeed and get better really drives me.

Next up: Coach Dino!!! #wearefivestar 1. How long have you been at FiveStar?... I have been at FiveStar for five years, starting at the age of 62. I spent many years in the gym like many people doing the same thing. Squat, bench press, BB presses, etc. Then one day I saw the Crossfit games on TV and I was intrigued. I had to see what this crazy workout was like. Normal gym workouts were not satisfying. Then one day I saw the open garage door to Five Star walked in, the rest is history. 2. What are some habits you maintain to help you succeed in and out of the gym? (sleep, mindset, nutrition. My most important habit I strictly maintain is the mindset I am not going to get mentally old. I may be old but my mind will not allow getting mentally old to happen. I also maintain 8 hours of sleep going to bed between 8:30 and 9 PM every day. Waking almost at the same time every day even on weekends. Yes, I know doing this on the weekends is nerdy. 3. What has being a part of FiveStar help you accomplish? How has it impacted you . Coaches / athletes enthusiasm and encouragement to do better. There is never negativity in the gym at all times. When you think you are down and out during the WOD someone is there to pick you up and keep you going. 4. What is your favorite FiveStar memory or what are some success stories you have from FiveStar (prs, goal accomplishments, nutrition) The comradery of all the coaches/athletes. I would not be I the physical shape I am in today without them.

Next up: Coach Nikki #wearefivestar I have been an athlete since December of 2016 and coaching since 2018. Some habits that I try to implement in my everyday life are very much influenced by my mindset. However if you know me- my mindset is definitely affected by what and when I eat and how much I sleep. #hangry So much of my success stems from a base of nutrition and rest. But mindset has been so important. Sometimes it is so hard to show up and be positive but I am co...ming to the realization so many things happen in life that we can not control, but we can control how we respond. This mindset and being responsive and not reactive especially in situations like this current pandemic has helped set me on a good path forward. Something that has helped me so much is using a planner and writing goals and checklists. It helps keep me organized and accountable. FiveStar has made me realize how strong I am- both physically and mentally. It has been an outlet to find myself after some difficult times and has helped build my confidence. FiveStar, but really Shawn specifically, gave me the okay and encouragement that it is important to put yourself first sometimes. Because of this place, I have made lifelong friendships and I am surrounded by people who I love me and push me to be better. We share similar values but at the same time are all different. We encourage one another to better in all aspects of life, and that means more to me than anything. This community means a lot to me. It doesn’t even need to be the bigger events but every day getting the chance to chat with other athletes and encourage one another throughout our workouts is so much fun. I love growing personally as an athlete and looking back at where I started and where I am now. I also love to see other athletes grow.

Next up- Coach Zach Wilson #WeAreFiveStar Coach Zach: I have been an athlete and coach here at FiveStar for 5 years. ... Building a strong foundation and relying on good habits has helped me to be a better coach and athlete over the last five years. Good nutritional habits and prioritizing how I fuel my body has helped me to be successful while operating in a hectic schedule in and out of the gym. The biggest factor in my success has been a focus on my mindset. It is too easy to fall victim to the negativity and self-defeating thoughts after a hard day or week. However, I choose to use the ups and downs as learning opportunities and they drive me to become better and stronger. I come from an athletic background and was a competitive swimmer through college. Because of this, I prioritize my fitness and thrive in an environment where I can workout with a community of likeminded people. FiveStar has helped me find the competitive fire that I held swimming in college and helped me develop a deep appreciation for living a healthy lifestyle. This community has helped drive me to accomplish things I never thought possible. As a coach at FiveStar, I strive to help the community and athletes find the same passion and success that I have found here. Since joining FiveStar I have solidified so many friendships and memories that I will always carry with me. I have gotten stronger physically and mentally as an athlete and I was able to earn my CF-L2 while coaching at this gym. Seeing the athletes and community succeed is the most rewarding aspect of being a part of this gym. Watching first muscle-ups or pull-ups, lifting PRs, or even the celebrations after a hard fought workout together will always be the memories of FiveStar that I treasure.

We are kicking #wearefiveatar with Shawn, Coach and owner of FiveStar: Life.Health.Fitness. Check out some of his thoughts on Fitness and our community! #WeAreFiveStar...Continue reading

#WeAreFiveStar It is important to celebrate and recognize the people who make up our community, because we would not be here without you all! #WeAreFiveStar is an opportunity for us to highlight a different athlete from our community each month and showcase what makes us FiveStar! We will be able to see what FiveStar means to each individual and recognize what they have achieved. To kick this off, keep a lookout for introductions to each of your FiveStar Coaches. Following this, each month we will feature a different FiveStar athlete that make up this incredible community. #WeAreFiveStar

Jillian and Coach Lindsey have been working on a ton of strict pull up progressions the past couple weeks. Here is Jillian’s first strict pull up!! The work doesn’t stop, her goal for the year is 2 strict pull ups. #hwpo #fivestaryourlife

#sofreshandsoclean Daily Cleaning Protocols in Full Affect

From Coach Zachary Wilson There are times, even as coaches and athletes who have been at this for years, when frustration overtakes our mindset in the middle of a workout. For me today that tipping point was struggling with high volumes of box jumps. I found myself feeling defeated, sluggish, and unmotivated in the middle of this workout that I genuinely was excited to do before I started. After almost catching my toe on the edge of the box and being ready to pack it in and ...give up I had to remind myself that not every workout is going to be my best but every workout will help me in my journey to be my best and achieve the goals I set for myself. It is important for me to remind myself during these days, especially when I feel like I forgot how to box jump or run, that this is a process and enduring the frustrating workouts will make me better in the end. Resetting my mindset to enjoy the workout and the journey helped me power through the last two rounds and overcome the frustration with the box jumps mid workout. Don’t let frustration or hard moments defeat you. Persevere and enjoy focusing on the little things that will help you achieve your goals. See more

To all the awesome dads out there- enjoy your day! #fivestaryourlife

If you haven’t been able to make it back to the box since we have been back swipe to see what we have been up to! We have made a couple of changes to make sure we are all staying safe and staying sanitary! We are keeping class sizes to a smaller number and provide a space for each athlete to workout. Upon each entry, we are asking all athletes enter while wearing a mask and a coach will ask a series of questions and take your temperature. You will have your own square to work...out along side a cleaning caddy to be able to wipe down your equipment and area after use. As previously mentioned we are also encouraging all athletes to bring a sweat towel, mat, and personal water bottle. After each class a coach will sanitize the floors and taking extra precautions to make sure the space is clean and ready to go for the next class! Thank you everyone for doing your part and following along to keep us all fit and safe! #fivestaryourlife See more

Why Hydration is Important for Health and Fitness? Drinking the right amount of water through the day is critical to maintaining and improving your health and it is especially important for athletes. -water helps lower your body temperature... -lubricate your joints -aid in digestion -increases performance -clears up skin -decreases muscle cramps, dizziness, and fatigue How much water? Water goals = body weight (lbs) divided by 2 Add 10-15 oz for every hour of exercise or vigorous sweating. Example: 140lb female, 60 minutes of exercise daily 70oz + 15oz= 85oz of fluids daily Hate drinking water? Try adding electrolyte powders to your water to flavor it and increase hydration (liquid IV is a great option). Eat more hydrating foods such as cucumbers, watermelon, strawberries, cantaloupe, and oranges. Stay thirsty my friends

Feeling overwhelmed by the list of things you need to accomplish? Try to change your perspective of things you have to do, to things you get to do. Mindset matters. Take some time this Sunday to write out some things you want to accomplish this week. Plan your workout days, your meals, and set yourself up for success. Create manageable and actionable items and then make them happen. It’s a brand new week for you, own it. #fivestaryourlife

Happy Friday FiveStar! We hope you have enjoyed our first week of outdoor classes and thank you for your understanding as we ease our way back to normal. As we continue to follow our current re-opening procedures for the safety of our athletes and coaches, and sanitation of the gym here are a few items to keep in mind to bring with you as you reserve for class! As you know, we ask that everyone comes to class with a mask upon entry to check in with your coach. In addition to... the mask, we are encouraging all athletes to bring a yoga/workout mat, sweat towel, head/wrist bands to minimize sweat droplets, and non-spill water bottle to stay hydrated! It’s getting hot! Hey @zayasr maybe you could provide some sweatband options?! We appreciate your understanding and cooperation during our transition back to in-person classes. We have missed all of our athletes and can’t wait to continue to get better together! #FiveStarYourLife See more

Big Floyd WOD ANNOUNCEMENT FiveStar was built to reflect the values of equality, inclusivity and also to stand up to injustice. The community that has developed from these values is positive, supportive, and welcoming to all regardless of age, race, gender, or creed. Please join us this Saturday June 13th at 9am at King Park in Warrington where will be completing the workout Big Floyd. During our workout Saturday, we will be asking, if you are able, to join us in donatin...g to an organization of your choice that supports and empowers communities of color. All are welcome and we encourage you to stand with us against injustice. For Time (Weighted Option - complete with 1 or 2 DBs/KBs or weighted object) 400m Run 25 Deadlifts 25 Burpees 400m Run 25 Squat Cleans 25 Burpees 400m Run 25 Push Press 25 Burpees 400m Run 25 Clusters 25 Burpees For Time (Bodyweight Option) 400m Run 25 V-Ups 25 Burpees 400m Run 25 Air Squats 25 Burpees 400m Run 25 Push Ups to Pike 25 Burpees 400m Run 25 Mountain Climbers (R+L=1) 25 Burpees Please donate if you are able as well as bringing your own mat/towel and weights if you would like to complete the weighted version of the workout this Saturday. We look forward to you joining us.

5pm hitting the warm up!

WE BACK...... Outside classes have started . 5:30am warming up with some barbell technique work. Do you remember what a barbell looks like .

The results are in after our live drawing today at noon! Thanks to everyone who made it to the call and participated in the challenge. Keep up the great work and continue to make the most of this time. Looking forward to continue to see your posts! #fivestaryourlife

Hey FiveStar! Though it has been tough during this time apart from our usual routines, it has been so awesome to see the strength of our community in a brand new way. During this 30 day challenge, you all have put in such hard work with your fitness and nutrition. It’s been so fun to see the consistency in your workouts through the Facebook Group and on other forms of social media. So now we want to celebrate YOU! TOMORROW 4/22 during the 12:00 Zoom class, the top 3 At-Home... Challenge winners will be announced!! If you can’t make it to this call, no worries! Be on the look-out for a follow up post of the results and we will contact all winners tomorrow. As a reminder, this challenge was just a fun way to get people involved during this time at home and a simple way to stay connected. To be considered as winner, you had to sign up on the google document and post to the FiveStar Challenge Athlete Facebook page. You received points for 1. Signing up and 2. For each post in our Facebook group. The more points you earned is what gives you more chances to be randomly drawn for the top 3 prizes. Following the announcement we will have a Wednesday Partner Workout! Even though this phase of the challenge is over, continue to stay engaged and connected virtually with our FiveStar community. Post your best quarantine recipes and videos of your FiveStar workouts in the Facebook group and drop into the Zoom classes. Tag us on Instagram and Facebook so we can see what you’re up to! Stay in contact with your FiveStar coaches and friends and continue to encourage one another! We are stronger together. Stay positive, stay safe, and know that we will all be back at home base before you know it. #fivestaryourlife #strongertogether #quarantinecantstopus See more

Ok I know I’m late to the game so I went for all 3 at once! Just wait for it HandStand Shirt On Pants Off Have a Drink Music to cover the huffing a puffing You Have Been Challenged! #hsshirtchallenge #hspantsoffchallenge #hsdrinking

Pull Up At Home Modifications/Options No Pull Up Bar? Try these out

Day-30 - 30-Day F’COVID-19 Challenge Final Day, and Thank You!

Day-29 - 30-Day F’COVID-19 Challenge

Day-28 - 30-Day F’COVID Challenge Happy Easter

Day-27 - 30-Day F'COVID-19 Challenge SUPPORT YOUR LOCAL BOX WOD #2 Register @ https://games.crossfit.com/register/open

Day-26 - 30-Day F’COVID-19 Challenge

Day-25 - 30-Day F’COVID-19 Challenge

Day-24 - 30-Day F’COVID-19 Challenge Start of the last 7 Days, Retest Day #1

Day-23 - 30-Day F’COVID-19 Challenge Happy Birthday to Coach Zachary Wilson

Day-22 - 30-Day F’COVID-19 Challenge

Day-21 - 30-Day F’COVID-19 Challenge

Day-20 - 30-Day F’COVID-19 Challenge Register @ https://games.crossfit.com/

Day-19 - 30-Day F’COVID-19 Challenge

Day-18 - 30-Day F’COVID-19 Challenge

Day-17 - 30-Day F’COVID-19 Challenge

CF: At Home Opens!?! Yes We will not get to do them at the Box, but we can still gather as a FiveStar Family. Please don’t feel obligated to donate, most important thing is the motivation to stay healthy! We appreciate our FiveStar Family, past, present, and future! Thank You! ... Please SHARE, REPOST and encourage family and friends to participate! #SupportYourLocalBox #FiveStarYourHealth

See you at the 9am Virtual Class

Looking forward to seeing everyone on the Zoom Virtual Classes at 12 Noon, and 4:30pm

Day-14 - 30-Day F’COVID-19 Challenge

Day-13 - 30-Day F’COVID-19 Challenge

Day 12 - 30 Day F’COVID-19 Challenge

Day-11 - 30-Day F’COVID-19 Challenge

Day 10 (Lol, messed that up in the video, guess the days are all starting to blend together) 30-Day F’COVID-19 Challenge

Day 9 - 30-Day F’COVID-19 Challenge

Day #8 - 30-Day F’COVID-19 Challenge

Day 7 - 30-Day F’COVID-19 Challenge

Day-6 - 30-Day F’COVID-19 Challenge Partner Workout, (Non-Household partners, Keep your Distance, and don’t share equipment.) - - - - - -

Been meaning to read this one for a couple of months now! The life on pause or Social Distancing, is not ideal but a great time to practice the teachings of t...he Stoic Philosophers and find a little stillness (inner peace), when the whole world seems to be out of control. We can find more control over our Mind, Body and Spirit! Some ideas for each below: Mind - Practice Meditation (App, Headspace) Body - Get outside for a daily workout, run or walk. Spirit - Start your day and end your day with gratitude. Call or Video chat with family and friends See more

What is going on FiveStar Athletes! Update on equipment leasing part 2.

Equipment Leasing: FiveStar Athletes Tomorrow Wednesday March 17th 9:30-10:30am and 5-6pm Coach Shawn and Coach Zach will be at FiveStar, watch the Video for more Details!

Hey FiveStar Athletes Check you email, for some updates and clarification on the 30-Day F’COVID-19 Challenge. For a few videos and links on how to sign-up, the points tracker, and prizes. Here is video!... https://youtu.be/iGmbU6a7zwA See you soon

Hey FiveStar Athletes Sorry We Will Be Closed for 2 Weeks, Along with the Rest of Bucks County It's getting wild here, and we're not getting political about the #coronavirus, but one thing is abundantly clear: HEALTH IS WEALTH!!!... We’ve got you covered with the 30-DAY Challenge and we’d LOVE everyone to give it a shot! It’s completely FREE for FiveStar Member because we love you and always want to keep your fitness, nutrition, and coaching as fun as possible! The coolest part?!? It can be done COMPLETELY from home!!! It’s called the 30-Day F'COVID-19 Challenge! How Does it Work? We are going to be giving you POINTS for your participation and at the end of the 30-Days we are going to pick winners and award PRIZES! ...pretty cool right?? So What Will You Have to DO Be a active FiveStar Member Attend FaceBook Live workouts (Challenge page here: facebook.com/groups/333401643865790/) from home, follow along, and comment after you finished the workout! Follow the nutrition plan and post a picture of your healthy dinners! Train with your coach on FaceTime or Video Chat (if you have personal nutrition sessions) Send a Weekly Progress Picture to your coach of your scale weight Each time you do one of those you’ll earn points! Every 10 points is worth a raffle ticket and at the end of the 30-Days we’ll have a drawing to see who wins the prizes! The more points you earn the better your chances! Check out the prizes https://bit.ly/2xEiCQI So this Challenge is going to start MONDAY MARCH 16th so make sure you sign up ASAP or before the 21st! Did I mention it was completely free, covered by your FiveStar membership??? How To Get Signed Up All you have to do is click this link https://bit.ly/39QDGBP and enter your name! THAT’S IT! Oh and if you have a friend or family member that wants to join in on the fun, just put their name on the sheet next to yours and message us their number! All they will need to do is join FiveStar for the challenge and participate over the next 30 days! Nothing more, nothing less. And if you are not currently a FiveStar Athlete, personally Messenger us to get started! Once you sign up we will send you the workout schedule and nutrition plan to follow!!! P.S. You don’t have to make all of the workouts LIVE (although it will be more fun and consistent that way) because they will be posted to the group once they are finished and you can just hit play and follow along from home (they are designed for at home with minimum to no equipment) P.P.S We’ll be posting a weekly picture of where everyone is at with points so you can give 100% effort over the next 30-Days! Hope to see all of your names on there!! - The FiveStar Team

Hey FiveStar Athletes, how did we do in 2019? (Please reply to this post if you have completed any 2019 goals!) What are your plans and goals for 2020? There are a lot of marked completed goals on this board, and ones we know have been completed but not marked. For the rest of the week it will be out for you to mark your goals complete. And then as of next Monday cleared off for 2020’s #FiveStar2020Focus #FiveStarYourLife