• Shawna

    Shawna

    I started CrossFit in June 2013, age 30, after receiving some troubling news from my Cardiologist: she told me that my triglycerides were high and that it “may be nothing to worry about”, but also advised getting some exercise. For me in particular, this was scary news: I had already lost a large portion of my immediate family to heart disease at a young age, ... [more]
    Shawna

    Shawna

    I started CrossFit in June 2013, age 30, after receiving some troubling news from my Cardiologist: she told me that my triglycerides were high and that it “may be nothing to worry about”, but also advised getting some exercise. For me in particular, this was scary news: I had already lost a large portion of my immediate family to heart disease at a young age, including both of my parents, who both died of sudden heart attacks within 10 months of each other at the ages of 40 and 42. I had no idea what CrossFit was at all – I was surprised to walk in and find minimal equipment and barbells! – I just knew it got people in shape FAST and in my mind, I had very little time to lose. I told myself I wasn’t stopping until I undid the damage that I had done, even if I hated every second of it! Fortunately for me, I didn’t hate it at all. I have been at CrossFit King of Prussia for nearly 2 years and have seen remarkable results. The triglycerides that were once high at 209mg/dL have fallen to a respectable 129mg/dL. My total cholesterol and LDL (bad cholesterol) levels dropped, while the good HDL levels increased. Since starting CrossFit, I lost a total of 10 pounds over 2 years, but more importantly, I have also gained a significant amount of muscle in the process. I was most surprised at the changes in my resting heart rate. While it was considered normal when I first started CrossFit at 65bpm, it has since fallen to athletic levels of 48bpm. Since January 2015, I have been exclusively following The Zone Diet and enjoying the results. I have noticeably lost inches, leaned out and increased muscle mass. At the start of January, I was within the “acceptable” range; after just a month on the dietary program, I advanced into the “athletic” category based on body fat percentages, measurements and weight. I have continued to make The Zone Diet my regular routine and find it easy to maintain. In addition to physical changes, I have mentally become less stressed with work and life than I was prior to CrossFit and am far more confident in myself and my abilities than I have ever been before. The community of people is amazing, supportive and encouraging, and I find myself over time being able to accomplish things that once seemed impossible. I even started entering into competitions for fun, which is something the “old” me would never have done![less]
  • Steve

    Steve

    Aimee, I want to express to the world my thanks and appreciation to you and CrossFit for all you have done for me over the last five years. When I came to meet you in June, 2009, with my US Marine son, Kit, it had been over 2 years since I even took a walk for exercise. Kit knew that I was both unmotivated and out of shape after two surgeries, an 8 month viral ... [more]
    Steve

    Steve

    Aimee, I want to express to the world my thanks and appreciation to you and CrossFit for all you have done for me over the last five years. When I came to meet you in June, 2009, with my US Marine son, Kit, it had been over 2 years since I even took a walk for exercise. Kit knew that I was both unmotivated and out of shape after two surgeries, an 8 month viral illness and the diagnosis of diabetes type 2 You listened and you understood. It didn't matter that my age (60+) was a long way from the elite athletes who trained at CrossFit KOP every day. We started CrossFit slowly -- first privately one on one and built up to two or three Workouts of the Day (WOD) each week with the KOP community. Those sessions weren't easy, but you and your coaches made it fun and adjusted (scaled) the workouts to my personal level of fitness. A wonderful bonus was the great support from my fellow KOP CrossFitters (except on my birthday when they had to do an unmentionable number of burpees equal to my age). Every week was better than the last. The results speak for themselves: lower weight, better strength, lower blood sugar and much improved balance. Renewed health gave me back my daily functional activities of life and appreciation for the things I missed. You saw it too. I wrote this to be a testimonial, so I want to share a whole list of the qualities you bring to all your training: planning every workout; educating us with new skills and a new vocabulary in every session; patience as those skills begin to acquire "muscle memory"; boundless enthusiasm; encouragement at the right physical moment; and the focus and discipline to help us all achieve our "Personal Best". Aimee, in our workouts we talk together and agree that doing CrossFit is a journey, not a goal. That road goes further than I can see. With your help, I know I'll keep moving forward.[less]
  • Fran

    Fran

    My daughter got married this past Saturday (July 12, 2014) and I have never had so many compliments from friends and family as to what great shape I am in! Thanks to the encouragement from Aimee and Paul and everyone that attends the "Dirty" 9:30 AM class, I am in the best shape I have ever been in all of my 58 years! I joined CrossFit King of Prussia in the sp... [more]
    Fran

    Fran

    My daughter got married this past Saturday (July 12, 2014) and I have never had so many compliments from friends and family as to what great shape I am in! Thanks to the encouragement from Aimee and Paul and everyone that attends the "Dirty" 9:30 AM class, I am in the best shape I have ever been in all of my 58 years! I joined CrossFit King of Prussia in the spring of 2013 and love the warmth of all the people and coaches. The personal attention that they always give makes you feel as if you are having one on one training, even if there are 20 people in the class. I have been a runner for a long time, completing 3 marathons, but Crossfit has made me stronger. The different WOD's are the best! There is always some cardio, along with strength training. I do have some fears in doing box jumps or handstand push ups, but the coaches scale them down and I know that one of these days I will accomplish jumping onto that 13" box![less]
  • Haunani

    Haunani

    Two of us started semi-private lessons with Aimee in May, 2011. I’m in my early 60’s and the other person was half my age so I was concerned how the lessons would translate for our age, size and capability differences. Aimee not only knows her stuff to teach effectively to one’s individual capabilities, but does some super ninja mind tricks to keep you motivat... [more]
    Haunani

    Haunani

    Two of us started semi-private lessons with Aimee in May, 2011. I’m in my early 60’s and the other person was half my age so I was concerned how the lessons would translate for our age, size and capability differences. Aimee not only knows her stuff to teach effectively to one’s individual capabilities, but does some super ninja mind tricks to keep you motivated so you push through your workouts. I always arrive anxious and leave feeling happy, exhausted and accomplished. Aimee motivates and equips me to do things I never imagined I could do in physical strength and endurance which translates to a healthier everyday life. I have explicit trust in Aimee! I was so out of shape as in I couldn’t run 200 feet without stopping several times! I’m now able to do more everyday life things and eager to try new things. I’ve now started a list of “firsts” for me: 3 week trip to southeast India volunteering to build a library for an orphanage; running/walking a 5K Color Run; hiking 2 trails on Oahu I refused to do before; attempting surfing in Costa Rica; horseback riding on a beach; riding a catamaran during rough weather without getting seasick and zip lining in Cancun. Oh, and my personal favorite, dead weight lifting 207-1/2#...so far! The list may be shorter in my 70’s, but for now the list is growing and life is grand![less]
  • Jill

    Jill

    After a few years of very little exercise, I knew it was time to do something. As a former competitive swimmer in high school and college I had a hard time finding something that I liked and that I would stick with. I started CrossFit in the Spring of 2013. I had no idea what to expect but found that I love the camaraderie, competitive environment, and working ... [more]
    Jill

    Jill

    After a few years of very little exercise, I knew it was time to do something. As a former competitive swimmer in high school and college I had a hard time finding something that I liked and that I would stick with. I started CrossFit in the Spring of 2013. I had no idea what to expect but found that I love the camaraderie, competitive environment, and working out somewhere that pushes people to be stronger then they think possible. CrossFit kop helps normal people, like me, a mother with a 3 kids and crazy schedules, lead more functional and energized lives. Some added bonuses: all my aches and pains have disappeared, I have dropped a whole pant size! It is fun to be strong and it’s the best thing that has happened to me since I got out of the pool.[less]
  • Jen S

    Jen S

    When I first decided to check out Crossfit King of Prussia I was nervous, excited, and unsure of what I was doing all at the same time. The day I met Aimee and the community at her gym all my hesitations evaporated and it became one of the best decisions I have ever made. Initially, my goal was to lose weight and feel good about the way I looked - I had no idea a... [more]
    Jen S

    Jen S

    When I first decided to check out Crossfit King of Prussia I was nervous, excited, and unsure of what I was doing all at the same time. The day I met Aimee and the community at her gym all my hesitations evaporated and it became one of the best decisions I have ever made. Initially, my goal was to lose weight and feel good about the way I looked - I had no idea at the time how many ways Crossfit King of Prussia would positively impact my life. Working with Aimee to help me dial in my nutrition, I was able to gain muscle, shed body fat, and found myself 1 pound away from my body weight goal within the first 9 months! (That was about 1 pound per month) It was the first time in my life I actually saw results from all the “sweat equity” I put in to creating a healthier me. Not only was I starting to feel better and look better, I gained mental fortitude. I began to see the potential I had not only in the gym, but in my everyday life. Because of the community at Crossfit King of Prussia, I was able to stay determined, continued to believe in myself and learned how to focus on small manageable goals. Thanks to Aimee and her gym I have become a much stronger, positive, and determined person inside and outside of the gym. If you are looking for a gym that will help bring out the best in yourself in all aspects of life (the side effect of looking and feeling great!), then Crossfit King of Prussia is for you. [less]
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