August Committed Club 2023

A new month means a new group of super committed folks. Cheers to the 19 who took 10+ group classes last month. You all showcase what it means to be dedicated to your fitness and wellbeing!

  1. Katie Howland: 22 Fitness
  2. Ryan Aviles: 18 Fitness, 2 Yoga
  3. Colby Dolan: 17 Fitness
  4. Kylea Meneilly: 17 Fitness
  5. Myranda Prather: 16 Fitness
  6. Jeremy Evers: 15 Fitness
  7. Maria Busser: 14 Fitness
  8. Steve Busser: 14 Fitness
  9. Alan Aguirre: 14 Fitness
  10. Lauren Kepler: 12 Fitness
  11. Carly Schlabaugh: 10 Fitness, 2 Yoga
  12. Dustin Green: 12 Fitness
  13. Lynn Newkirk: 11 Fitness
  14. Ian Chung: 11 Fitness
  15. Jesse MacKenzie: 10 Fitness
  16. Mindy Simmons: 10 Fitness
  17. Maggie Scanlon: 9 Fitness, 1 Yoga
  18. Alyse Zadalis: 10 Fitness
  19. Chip Gibson: 10 Fitness

Keep doing what you do, and we’ll keep celebrating.

Committed Club Rewards:

3 months consecutive –> Exclusive T-shirt

6 months consecutive –> Engraved tumbler


5 reasons mental fitness should be a part of your training program

Burnout, Stress, Anxiety, Worry.. all perfectly normal parts of the human experience that can feel isolating when it’s happening to you.

Incorporating Mental Fitness into your routine can equip you with tools to rely on when hard times come.

Simply put, mental fitness is the practice of training your mind to be strong and resilient, just like you would train your body to be fit and healthy. It’s about building the habits and skills that allow you to manage stress, stay focused, and approach challenges with a positive mindset.

Why should you care about mental fitness?

Because it’s the foundation for achieving your goals and living a fulfilling life. When you’re mentally fit, you have the confidence and resilience to tackle any challenge that comes your way.

Here are five reasons why mental fitness should be a part of your training program:

  1. Improved Focus: A strong mental game can help you maintain focus even in high-pressure situations, which can lead to better performance and results.
  2. Better Stress Management: Stress is a common side effect of training and competition. Mental fitness can help you manage stress more effectively and prevent it from negatively impacting your performance.
  3. Increased Motivation: Mental fitness can help you stay motivated, even when things get tough. With the right mindset, you can push through challenges and stay on track towards your goals.
  4. Enhanced Confidence: Confidence is crucial when it comes to performance, and mental fitness can help you develop a more confident mindset. With greater self-belief, you’ll be better equipped to take on challenges and overcome obstacles.
  5. Overall Well-Being: A strong mental game can have a positive impact on your overall well-being. By managing stress, improving focus, and staying motivated, you’ll be better equipped to handle the ups and downs of training and competition, leading to a healthier and more fulfilling life.

In the words of Kobe Bryant, “Everything negative – pressure, challenges – is all an opportunity for me to rise.” Incorporating mental fitness into your training program can help you rise to the challenge and achieve your goals.

July Committed Club

Each month, we celebrate our members’ dedication to feeling their best. The Committed Club recognizes our members who attended 10 or more group classes in July!

  1. Katie Howland – 19 Fitness
  2. Scott Caldwell – 18 Fitness
  3. Steve Busser – 16 Fitness
  4. Ian Chung – 16 Fitness
  5. Kylea Meneilly – 14 Fitness
  6. Alan Aguirre – 9 Fitness, 5 Yoga
  7. Melanie May – 13 Yoga
  8. Colby Dolan – 13 Fitness
  9. Lynn Newkirk – 13 Fitness
  10. Chip Gibson – 12 Fitness
  11. Tania Guzman – 11 Fitness
  12. Nicole Anderson – 8 Fitness, 2 Yoga
  13. Jeremy Evers – 10 Fitness
  14. Jesse MacKenzie – 10 Fitness
  15. Maggie Scanlon – 10 Fitness
  16. Hunter Simpson – 10 Fitness

Your accomplishments are worth celebrating, and we love to see our members thriving. Thank you for your consistency and passion. Keep showing up for YOU!

As a token of our appreciation, enjoy a FitAid recovery beverage on us!

With consistency comes great rewards:

3 months consecutive -> Exclusive T-shirt

6 months consecutive -> Engraved tumbler

Let’s Go!

Referral Program Details

Help us build on our momentum! There is nothing more valuable to a small business like us than word of mouth referrals from you!

Introducing NEW athlete referral program!

Earn points throughout the month to earn your chance to be top ambassador and featured athlete!

Here’s how to earn!

1 pt – share our posts on social media (and tag @thehillkc to get credit)

2 pt – Create your own post about The Hill KC (and tag @thehillkc to get credit)

2 pt – Utilize your guest passes

3 pts – complete feedback form to leave a review

5 pts – google review

10pts – get a friend or family member to sign up!

Points will be tallied at the end of the month with winner announced.

Top Ambassador will be featured in newsletter, receive unlimited guest passes for the month, and 50% food and beverage purchases the whole month long!

Mental Fitness: Enhance your Performance

Check out our Daily Mental Fitness Program in SugarWod


THE MORNING ROUTINE – Mindfulness, Gratitude, Affirmations

Over the past few weeks, we have introduced all 5 components of our Mental Fitness Toolkit, designed to equip you with essential tools to navigate stress, overcome worry, and maintain focus when faced with the unexpected challenges of life.

At its core, our program promotes a simple prescription that, when consistently followed, cultivates a high-performance mindset. By incorporating these practices into your daily routine, you’ll discover  the ability to savor every moment and effortlessly navigate through life’s twists and turns.

Optimize Your Morning:

  1. Mindfulness: Carve out space in your morning to create intention and increase the gap between stimuli and your response. Embracing the power of mindfulness will allow you to navigate challenges with clarity and composure.
  2. Gratitude: Shift your perspective and recognize all the good in your life. By fostering gratitude, you can enhance your overall satisfaction with life, finding joy in the simplest of moments.
  3. Positive Affirmations: Embrace your true self and become your own biggest cheerleader. Reject self-doubt and limiting beliefs that hold you back. Celebrate who you are and the incredible potential you possess.

By intentionally incorporating these practices into your daily routine, you’ll gradually lighten the weight of adult life, fostering a greater sense of well-being and fulfillment.

Check SugarWod Mental Fitness Track every day where we will be providing you with invaluable insights and actionable steps to transform your mindset and experience life to the fullest.


Mindful Focus

When asked to move an external load from A to B, it’s natural to put all of your focus into completing the task and lose focus on what the body is actually doing, especially when you are fatigued during a workout.

Our intention with the Mindful Focus to cultivate a stronger connection between your mind and body. There are 5 Mindful Focus points that align with our 6 week strength cycle. By the final week of the 6 week cycle you will have had the opportunity to practice each mindful focus point and are ready to put it all together with maximum resistance.

Star Moment – Optimizing your Time at the Gym

The Process

Every time you arrive at the gym, Acknowledge there is a challenge ahead. Recognize your thoughts and how you are framing the challenge in your mind. Visualize yourself performing to the best of your ability and giving everything you have to give that day. Tackle the challenge, actually do the work.

At the final stretch of the workout, when fatigued and ready to back off,  your coach will remind you of the STAR MOMENT. An opportunity for you to dig deep, lean in to the challenge at hand, to remember why you’re here and push through because if you do.. you will get to where you want to be, and you’re almost there.. keep going. In just a few minutes, you will be finished and can move forward with your day PROUD of what you’ve accomplished! When the clock runs out, pause and Reflect, you did it! You badass!

Rinse and Repeat.

Each time you come to the gym, practice this repetitive thought pattern until it sticks.

Eventually you will find yourself responding to challenges out in the real world in the same way. Knowing it’s hard, but feeling confident and performing to the best of your ability, because you trained your mind to show up strong in the face of resistance.

June 2023 Committed Club

Congratulations to our dedicated members who attended 10 classes or more in the month of June! Your commitment, discipline, and hard work are truly inspiring.

  1. Ryan Aviles – 18 fitness , 1 yoga
  2. Melanie May – 15 yoga
  3. Aaron Verhei – 14 fitness
  4. Ian Chung – 14 fitness
  5. Katie Howland – 13 fitness
  6. Adam Balentine – 12 fitness
  7. Carly Schlabaugh – 9 fitness, 3 yoga
  8. Kylea Menielly – 12 fitness
  9. Bruno Rodriguez – 11 fitness
  10. Colby Dolan – 10 fitness, 1 yoga
  11. Rachael Mcdonald – 10 yoga

We recognize the effort it takes to consistently show up, stay motivated, and give your best in every time you show up. Your perseverance not only strengthens your own physical and mental fitness but also inspires those around you. You are an integral part of our fitness family, and your presence creates a vibrant and supportive atmosphere within our gym.

Thank you!

As a token of our appreciation, enjoy a FitAid. recovery beverage on us!

If you are consistently part of this group, the rewards will keep getting better and better!

3 months consecutive -> exclusive t-shirt

6 months consecutive -> engraved tumbler

Let’s Go!

Introduction to Mental Fitness for Performance Enhancement

Know the power of your mind and program it for success!

Our mental fitness program aims to provide evidence-based techniques to unlock fresh perspectives, enabling you to live a better life. Because you deserve it!

If followed consistently and with enthusiasm (don’t treat it like a chore) you will break free from recurring patterns of negativity that hold you back year after year.

Our minds are designed to keep us safe.. it’s a natural part of our evolution, and our human nature. Stay where you are comfortable, safe, familiar.

The problem with this fundamental truth of our mind is that it can hold us back from realizing our full potential (limiting beliefs, self doubt, negative self talk, lack of confidence, indecisiveness the list goes on and on).

You don’t have to feel stressed, worried and overworked in pursuit of your dreams. But you do need tools to rely on when things start to pile up.

Simple intentional habits each day can make a big impact over time.  That’s why we developed the Mental Fitness Toolkit.

The Mental Fitness Toolkit for Performance Enhancement:

  1. Mindfulness: Cultivate present-moment awareness to enhance focus, reduce stress, and optimize performance.
  2. Gratitude: Acknowledge and appreciate the resources, opportunities, and support that contribute to your success and growth.
  3. Positive Self-Talk: Replace limiting beliefs and self-doubt with affirming and empowering thoughts to boost confidence and motivation.
  4. Visualization: Harness the power of your imagination to vividly envision success, enhancing belief, and performance outcomes.
  5. Reflection: Take time to review and learn from your experiences, celebrating victories, and identifying areas for improvement.

You deserve to be happy, at peace, content, fulfilled, focused, inspired and excited to wake up and take on each day and we know you can be!

By embracing these practices, you can transcend the limitations of your mind, unlock your full potential, and elevate your performance in all areas of life. Intellectual, professional, relational, and prioritization gains await you on this transformative journey.

We will show you how!

Continuum: A Mental and Physical training program designed for the Everyday Athlete.

Mental Fitness challenge begins June 5th,  click here to sign up!


For years, The Hill KC has been helping people transform their lives through evidence-based physical fitness.

But we know that looking good in a swimsuit isn’t enough to truly improve your quality of life.

To truly thrive in life, you need to cultivate healthy physical habits like working out and eating well, as well as healthy mental habits like mindfulness, positive self-talk, gratitude, and resilience.

Continuum goes beyond the physical fitness, seamlessly integrating mental training tactics to prepare you for the everyday challenges of life, guiding you towards peak performance and ultimate well being.


Take a look at the image above. This is the spectrum, far left is heavy mental focus, far right is the physical focus.

As we move through life things change, our priorities shift and your focus will move along this Continuum.

Just because you can’t make it the gym 5 times a week, doesn’t mean you can’t still train!

At The Hill we meet you where you are.

It’s not just about setting goals, it’s about setting the right goals, at the right time.

The quicker you realize how big the role your mindset and mental habits play in your overall success, the quicker you can let go of the pressure, release resistance and begin to thrive regardless of life’s circumstance.

We can help YOU achieve a greater level of satisfaction with life than you ever thought possible.

And it starts by incorporating our Mental Fitness Training program that we will introduce next.

We offer 3 levels of Membership that you can structure on your own to create a plan that works for you. To learn more about Continuum and the programs we offer at The Hill KC, please click here.

Our goal is to help you live more present to truly soak in the good times and build resilience for when times get tough.

We are kicking off our new program with a Mental Fitness Challenge on June 5th! If you are interested in finding out more or to sign up, click here and fill out form! 

Innovative Concept coming to downtown KC!

There is something new and interesting happening in downtown KC!

When Laura Johnston, owner of Ready Set Flow Yoga, and Matt Scanlon, owner of the longtime CrossFit gym in downtown KC—The Hill KC, began collaborating they immediately knew they were on to something big.

“What I realized in my many years of doing yoga at a studio inside a CrossFit gym, was that yoga, for most was very polarizing and misunderstood. I had an interesting perspective of trying to recruit CrossFitters to do yoga.

What do CrossFitters say about Yoga?

Typically people would say, ‘I would try yoga, but I’m not flexible—I can’t even touch my toes.” I know they say this to be nice, but I also knew that they had completely missed the point.

Is yoga about flexibility?

Sure…but the folks that actually give it a chance realize that the mental aspect is much more life changing than the ability to balance on one leg or touch your toes.

Most people will never experience the benefits of yoga because.. it’s yoga. 

I knew these mental tools could change peoples lives at a time when anxiety and depression seem to be at an all time high. But in order to do so, I had to step out of the yoga studio and repackage the mental fitness elements for the everyday athlete.”

What is mental fitness?

While mental fitness is a term that has been gaining popularity over the years, it’s definition has always been vague, not actionable and certainly not approachable to the every day person.

Who is practicing Mental Fitness?

There are millions of dollars invested in mental fitness every year, but most, if not all, of that money is found in professional sports organizations or executive programs in places like Silicon Valley. To help top performers have the mental capacity to perform at their best, when their best is needed.

At the core of these programs are a simple set of tools that when implemented consistently can truly change someone’s life. We believe that these tools and the program supporting these tools shouldn’t only be available to the rich. That’s why we created this program — The Mental Fitness Toolkit.

Who is the everyday athlete?

You Are! The everyday athlete is all of us. The student preparing for a big test, the business owner tackling each days problems, the professional preparing for a big meeting or presentation, a working parent trying to balance it all or anyone in between.

We all want to be the best version of ourselves and show up when the moment calls for it. Our program is designed to help you achieve your goals and rise to the challenge no matter what it may be.

The gym—aka the lab.

While we have a Mental Fitness specific program and classes, we also use our group fitness classes in the gym, aka “the lab,” as a controlled environment to practice and perfect these tools to go out into your every day arena and kill it! The mental tools we use in the gym are subtle and not so in your face like you would find in a yoga class. But they are very intentional and create an environment that empowers the individual to take accountability for their health in a way that resonates with them.

Training for Real Life

“When Laura first came to me with this idea, I was hesitant. I agreed that the Mental Fitness Toolkit could be a great resource, but initially I didn’t see how it could be incorporated into the gym setting. Then I realized that the skills found in this toolkit are exactly what we have been trying to equip our members with all along. We used things like attendance challenges, accountability text messages, and competition. But we never were able to get to the root of the issue — actually empowering YOU with the tools.

We are continuing to Evolve

I’m 10 years older now and so is The Hill. It’s clear that our path forward is to empower you to carry the lessons learned in ‘the lab’ through your daily life.

Are we still CrossFit? 

There are things about the CrossFit culture that really resonate with me and our community. One thing in particular is the novel programming that CrossFit deploys and the sense of community that CrossFit brings.

We don’t plan on letting go of any of that. But there are also some things that don’t resonate with me. Like being so hyper focused on your performance in the gym that you forget to do something cool with all that fitness.

Incorporating the Mental Fitness training reinvigorates the idea of training for real life. Not just to have the fastest times or heaviest lifts. But to show up in life as your best self and rise to the challenges that each day brings.”

The Mental Fitness Toolkit is part of a larger program called Continuum soft launching this May at The Hill KC! To learn more about this program, complete form below or check out our website by clicking here!

Laura Johnston, Continuum Founder, Ready Set Flow Yoga Founder

Matt Scanlon Co-founder The Hill KC, CEO 321 GoProject