• Stories from CFX...Nicole Newman

    Life before burn- well, I was actually doing amazing as far as diet and exercise went for awhile. Life happened and I stopped taking care of myself. Part of that was some lower  back issues. Got back into it and was doing great again. More life happened and for a whole year prior to starting Burn I did nothing. No exercise, I was eating like crap, and I wasn’t happy at all with how I felt everyday. I started watching my then 4mo old great-nieces and I was EXHAUSTED. My back was killing me from taking care of them, I was having meltdowns and I knew if I wanted to continue caring for them something had to change. I saw the ad for Burn on Facebook and knew of CFX because I live in Yorkville. I had also done CrossFit before so it was very appealing.

    What has changed for me...EVERYTHING that I wanted to change!  I have ENERGY again!!  That’s the biggest part. I’m a high energy, go-go-go kinda gal and I love having that back again. I missed that person more than I even realized. I’m meal prepping and eating pretty clean which was a very big part of my life once. It’s fantastic to be able to eat like a horse and lose weight bc you’re eating properly. I feel great, my clothes fit better, I’m happier and my family notices bc I’m less of a crab around the house day to day!  Taking care of twin babies is difficult still of course, but I have the energy now to be able to do it.

    What I love about Burn classes is I’m in and out in 30 minutes. I’m busy, I have a lot of people to take care of and I get to have time to take care of myself now too!  The price is right also. CrossFit is expensive and I love that I can still do this kind of a workout at a fraction of the cost. Time and Money are deal breakers for doing anything and Burn is quick and easy on the wallet. It’s a win-win. I’m still weary about lifting heavy bc of prior back issues and Burn is allowing me to build muscle and lose weight without barbells. I hope to get back to lifting someday, but for now this is perfect for me. I’ve met some great people, the class times work with my schedule and I love that there is a coach showing you and telling you what to do. (Thanks Jordan!) I would never join a gym because I would have no idea what to even do in one.  Lol!

    Thanks everyone at CFX for helping me get back to a healthier me. I like this person SO MUCH BETTER!

  • Stories from CFX...Pam Mailloux

    My biggest frustration was trying to lose weight and get “healthy” but I was unable to find a fitness plan I could stick to. I tried joining several gyms and even personal trainers, but I never could find a workout plan that was designed for my needs. Fad diets never seemed to work, and I would end up gaining more weight than I lost.

    These struggles affected my life as the older I became, going through menopause, my arthritis was flaring up, my weight was at the highest its ever been, my cholesterol and blood pressure were creeping up. My Doctor was going to put me on meds if I did not get my health under control. I knew at this point I needed a change.

    Your program has helped me lose weight, and inches, get my blood pressure and cholesterol under control. I love the variety of workouts, so I have stuck to it for over a year. The Coaches are so knowledgeable that any of workouts can be modified to fit my individual limitations. The workouts are challenging but are designed for any athlete from beginner to advanced. My Doctor has noticed my improved lung capacity. My arthritis doesn’t even seem to bother me as much as before.

    Life now, I am more active. I don’t need help carrying the dog food to the car or putting the case of water in the grocery cart. I can move better and don’t get out of breath walking up a flight of stairs. I’ve even learned about nutrition and most importantly can put my own suitcase in the car.

    I was very intimidated to enter Exemplify. I was told it’s a bunch of “crazy meathead jocks “that don’t care about proper technique and everyone is always getting hurt. That is the farthest thing from the truth. I started at Exemplify in my 50’s, I have been going for over a year and am hooked. The athletes are like one big family. Everyone is supportive and encouraging. It is a judge free zone. Many of the athletes spend time giving back to the community. Several of us helped at Habitat for Humanity. Never in a million years would I have thought I could build a wall, climb a rope, jump on a box or even run a mile where before I could barely squat down to hammer a nail. It really is functional fitness.

    - Pam M.

  • Cinnamon Pancakes

    Ingredients List

    • 1 tbsp coconut oil
    • 2 eggs
    • 6 tbsp water
    • ¼ tsp salt
    • 4 tbsp almond flour
    • 2 scoops Maximized Living Grass-fed Whey Protein Vanilla
    • 1 tsp vanilla extract
    • Stevia or xylitol to taste
    • 2 tsp butter(raw or grass-fed)


    • 1 ½ tbsp butter(raw or grass-fed)
    • 2 tsp cinnamon and stevia or xylitol to taste

    Cooking Directions

    Melt coconut oil in a small bowl for 20 seconds on the stove top. Add eggs and whisk together. Add water, almond flour, and whey protein powder, beating well after each addition. Melt butter in medium-sized skillet over low heat. Pour half of natter into pan. Once edge have set and begun to turn light golden brown flip over with a spatula. Cook on the other side for 1-2 minutes. Transfer to plate. Repeat with remaining batter. Mix cinnamon and sweetener in small bowl. Top each pancake with butter and cinnamon mixture.

    Recipe from http://maximizedlivingdrthompson.com/2017/01/24/cinnamon-pancakes/

  • We are thankful...

    Thanksgiving is a time to give thanks for the blessings in our lives.  Our CFX coaches wanted to take the opportunity to give thanks for you...the athletes of CrossFit Exemplify and the community that we have built inside our walls.

    I’m thankful for CrossFit Exemplify for so many reasons. I’m thankful for the opportunity to work with such knowledgeable coaches and athletes. I have learned something valuable from everyone I have encountered at Exemplify and look forward to learning even more. I’m grateful for the Exemplify family every day I have the privilege of either coaching or working out with the most determined, positive people. I love that we have created a community where we lift each other up, challenge each other and push ourselves to be better than we were yesterday. This inspires me to be a better athletes and coach. I’m thankful that the athletes trust me enough to share their goals and allow me to be a part of helping to attain them. Celebrating in their accomplishments is by far the greatest part of being a coach. I will be forever grateful for all the friendships I have formed and the laughs we have shared. I’m so glad this crazy thing called CrossFit has brought everyone together!

    - Coach Shawnna

    Saying that I am thankful for the opportunity of being a coach at CrossFit Exemplify is an understatement. Through this, I have developed so many new friendships with amazing people that I never would have met had I not been a coach at Exemplify. I have learned not only how to be a good coach, but also how to be a good friend. I get excited to coach and see other people improve their fitness. I can truly say that I love my job! I’m thankful for each and every one of our members because of that.

    - Coach Joe

    I am thankful for the opportunity to be a part of such a great community at CrossFit Exemplify.  I'm grateful to be able to see a variety of athletes, coming from different backgrounds, with certain goals, and see them excel throughout their time at CFX.  It is truly rewarding as a coach to see athletes accomplish certain movements that they may have not thought they were capable of before they began CrossFit.

    I am thankful for the time and effort put into CrossFit Exemplify by Nate and Barb Thompson.  I've known Barb and Nate for about 4 years and am thankful to be a part of their gym.  The relationship that I have with them is one that has helped me grow as a person and a Coach.
    - Coach Jordan

    Every day I am so thankful to be able to coach all of the athletes at CrossFit Exemplify. I absolutely love coaching and nothing makes me happier than seeing other people reach and exceed their goals! It’s not the location or the equipment that make a gym amazing. It’s the community that is built and the support for each other in their own fitness journeys that make a gym great. CrossFit Exemplify has an unparalleled group of motivated, hard-working and caring athletes that make it a joy to come into “work” each day. Thank you all for being amazing!

    - Coach Jessica

    I’m thankful for each and every one of our CFX athletes and coaches! I’m so thankful for this community, to be allowed to be a part of their lives and fitness journey. Starting coaching at age 18 and being in my 40s now, I have literally trained well into the thousands! This is not something I ever take for granted! It is something I feel blessed to do! Each person along this path his a part of my journey as well! I grow, I change and I learn from them each day as well! I’m so fortunate to have met such amazing people at CFX and made some wonderful friends! I look forward to seeing them each day! Their drive and dedication motivates me to be the best Coach I can be day in and day out! Much love to you all!

    -Coach Trish

    I am thankful for CrossFit Exemplify in so many ways. This community has shown me what strength, determination, inspiration, loyalty, dedication, perseverance and what a CrossFit family looks like who sticks together no matter what. I’m thankful for our wonderful coaches who run the show each day. I’m thankful for our incredible athletes who create an amazing environment each day at the box. I’m thankful for our beautiful facility that we are blessed to have. I’m thankful for a place to call “home away from home”. A place we all can go to escape the stresses of everyday life and work on ourselves for an hour…or just blow off some steam. I’m thankful for CrossFit, for keeping us focused on our health and showing us just how strong we are physically and mentally. Thank you CrossFit Exemplify community for being you!

    -Coach Barb

    I'm thankful for the opportunity to be a part of each athlete's fitness.  You work hard each day in your pursuit of becoming the best version of yourself and it's a joy to share in your transformation.
    Oh, and I'm thankful for Perfect Bars.

    -Coach Nate


    For Those of you that want a healthy and lactose free version of the traditional Pumpkin Pie that tastes delicious this is the recipe for you! The almond pie crust is the perfect substitution for all of your holiday treats.

    Pie Ingredients:

    1 (15 oz.) can (preferably organic) pumpkin puree (no sugar or other additives, check the label)

    ¾ cup “Spoonable” brand stevia or equivalent OR 2/3 cup xylitol (OR LESS – TASTE IT! Let the spices do the talking!)

    ½ teaspoon salt

    1 teaspoon cinnamon

    ½ teaspoon ground ginger

    ¼ teaspoon ground cloves

    (freshly grated nutmeg if you have it on hand)

    4 oz. organic coconut cream

    8 oz. unsweetened almond milk, original or vanilla flavor

    1 slightly cooled almond pie crust (see recipe below)


    Preheat oven to 425 degrees

    1) Combine all the ingredients. I use a high speed blender.

    2) Pour into a cooled almond pie crust.

    3) Bake 15 minutes at 425 degrees.

    4) Reduce heat to 350 degrees and bake for an additional 35 – 45 minutes.

     Almond Pie Crust

    1 1/2 cups blanched almond flour

    1 pinch of kosher or sea salt

    1/2 pinch of stevia or xylitol to very lightly sweeten (less is more)

    3 tablespoons extra virgin olive oil

    Mix dry ingredients. Add extra virgin olive oil and thoroughly combine. Press into glass pie plate.

    Bake at 350 degrees for 7 to 8 minutes. You don’t want the crust to brown.

    Remember to turn up the oven to 425 once the crust is done. You bake the pumpkin pie at this higher temperature for just the first 15 minutes.

    By Dr. B.J. Hardick co-author of Maximized Living Nutrition Plans

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