Transforming Habits

We’ve all been there—those habits we wish we could shake off. Habits have a way of sticking around, thanks to their firm hold on our brains. But breaking them? Easier said than done. What if, instead of battling against these habits, we chose to upgrade them? Let’s explore this transformative concept that offers a more positive and effective approach to personal growth.

Upgrade Habits for Positive Change

The concept is simple, yet profoundly impactful. By understanding the underlying benefits or motivations behind our existing habits, we can strategically replace them with upgraded versions that align with our goals. This innovative approach allows us to retain the positive aspects while making room for personal development.

For instance, imagine aiming to reduce screen time. Instead of battling the habit of late-night social media scrolling, consider upgrading to reading an inspiring book or practicing mindfulness. This transition not only addresses the relaxation factor but also fosters mental well-being and growth.

Patience and Persistence

It’s crucial to acknowledge that this process requires patience and persistence. Each upgraded habit is a step toward a more fulfilling lifestyle, and every small victory contributes to the larger picture of self-improvement. Think of this as compounding interest—small gains consistently earned over time lead to a substantial payoff down the road.

So, the next time you’re facing a habit you wish to change, remember that upgrading it is the key. The journey of continuous improvement lies in replacing old habits with newer, more positive versions that align with your aspirations. If you’re ready to make a positive impact on your life, dive into this approach and witness the remarkable transformations that await.


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Sitting in front of a screen all day

Upgrade: Take breaks and go for short walks


Constantly comparing yourself

Upgrade: Embrace individuality and recognize uniqueness


Late-night social media scrolling

Upgrade: Engage in reading a book before bedtime


Focusing solely on weight loss

Upgrade: Shift focus to overall health and well-being


Dwelling on the past and future worries

Upgrade: Practice mindfulness, presence, and gratitude


Tips for Successful Habit Replacement:

To ensure success in upgrading habits, consider setting yourself up for victory with these strategies:

  • Use reminders to prompt habit upgrades
  • Adjust your environment to facilitate the new behavior
  • Celebrate your achievements, no matter how small


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 Sept 11- October 21, 2023
💪6 Weeks of Beginner Friendly Classes Designed to Supercharge Your Fitness
💪Super Simple to Follow Custom Nutrition Plan with Exclusive App, Kitchen Clean Out Guidance, Shopping Lists, Recipes, and More
💪Before & After Measurements & InBody Scans 
 💪The Support of The Area’s Top Coaches & Community Behind You 100%
Cost: $499 for the 6 Entire Week Program
🔥Orientation and Body Scans: Saturday, September 9th 8-9am at CrossFit Brigade, but we are also able to perform these before or after your first week of classes if you prefer to do it then or schedule an appointment at your convenience.

🔥Challenge begins Monday, September 11th.

🔥Weekly Classes are Held:  M-T-TH 6:30am, 9:30am, or 6:15pm with an Optional Saturday Bonus Session @ 9:30am!


Upon completion of “Couch to CrossFit,” graduates will be fully ready to enter our regular CrossFit program if they wish to continue their fitness journey at CrossFit Brigade 🙂