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Jon is a dedicated coach and CrossFit owner of CrossFit South Shore in Hanover, Massachusetts and he’s a really nice down to earth guy. I had the pleasure of connecting with Jon to ask him a few questions about him, about his CrossFit facility, and what he loves about CrossFit. Read on and make sure to enter to win a really cool prize Jon has offered to Emma & Rose’s readers.

An Interview with Jon Flight, CrossFit Owner

Tell us a little about your athletic background.

I have been engaged in competitive athletics since childhood. My first love was basketball and I have many great memories traveling with family and friends competing all over New England. It formed my identity as a team player and taught me to be both disciplined and committed from a young age. Growing up in Pembroke, a town that lacked diversity, it was an amazing experience traveling to many different cities and towns across New England.

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An Interview with Jon Flight CrossFit Owner

What is your favorite thing about CrossFit vs. traditional training?

This discipline and commitment of athletics has translated nicely into CrossFit training. My favorite part of CrossFit is the high standard of fitness that is upheld internationally. There is no complacency and you can always strive to be a better version of yourself.

Often traditional training can have an end when people set goals for themselves and reach them. The what’s next moment? I remember walking into my first CrossFit competition thinking I was in good shape and realizing it was a whole new ball game. It was a very humbling experience and I am grateful for it.

It takes a very special individual to continue to grow without a community such as CrossFit. I don’t think that CrossFit is the only community, but I am sold on it holding our members accountable to one another and the coaching staff.

Jon Flight Interview
Jon coaching members Jason B. and Daria D.

What is the biggest misconception about CrossFit?

I hear that CrossFit is dangerous, too hard, not for older individuals, you need to get in shape for CrossFit and it is a cult. I believe that CrossFit is safe for all ages, scalable for all fitness levels. The best way to get in shape for CrossFit is CrossFit and there have been no human or animal sacrifices at CrossFit South Shore, but I only speak for my community 🙂 I laugh at many of the misconceptions, but you don’t know what you don’t know.

Tell us about CrossFit South Shore.

At CrossFit South Shore we believe in improving the whole individual in Spirit, Mind and Body. We want every class to be an “experience” not just another fitness class. Our staff and members sincerely care and I am very proud of our welcoming culture. High fives, fist bumps and sweaty hugs are the norm.

What does your diet look like?

Recently we have adopted Healthy Steps Nutrition as a long game nutrition plan. It is easy to follow and we even had one female athlete lose 5 lbs during a bachelorette party (5 days, 4 days of travel and a wedding that lasted 2 days) 11 days out of 4 weeks out of normal routine with results. We use custom meal plans based on your weight, body fat percentage and goals. I follow the performance nutrition guidelines and feel healthy, but not restricted. It is by far the easiest nutrition plan that I have followed to date.

Jon Flight Interview
Jon with his sister Sam (left) and girlfriend Shari (right)

What are the top 5 foods we would find in your kitchen?

Avocado Oil It has a higher smoke point than Olive Oil and is a great source of Monounsaturated, Polyunsaturated and essential fatty acids. Doctors even believe it can fight against the development of diabetes, high cholesterol, high triglyceride levels, and obesity.

Chicken It’s a simple lean meat that can make a multitude of dishes. Many seasonings are low calorie and low sodium. Make sure you choose the right one. I typically do rubs as opposed to dressing.

Cauliflower Rice My girlfriend loves this stuff and I eat more than I’d like, but its a great sub for rice.

Sweet Potato Fries Feels like a cheat meal, but there are many healthy options. We like All Natural Alexia.

Halo Top Ice Cream If you’re going to be bad at least make sure you have a lower calorie, delicious option. This is for emergency use only! Don’t eat it every nigh, it’s still ice cream. We eat it less than one time per week when we are on the ball.

What are 3 fitness essentials you can’t live without?

A Disciplined Mind You can have the coolest, latest, greatest and sexiest piece of fitness equipment, but it doesn’t work unless you do.

Kyani Their products are all whole food plant and vegetable based. (You can purchase through Jon’s Kyäni Triangle of Health link, but he is such a nice guy he wanted to let you know Amazon Prime is the way to go for lower cost shipping. He recommends the great 7 day travel pack.)

Do you have a favorite inspirational quote or mantra?

Everybody wants to be a beast until it’s time to do what real beasts do.” – Eric Thomas

Jon Flight Interview
Jon with fellow competitors at a CrossFit competition

What advice would you give to someone thinking about trying CrossFit?

My advice to anyone that wants to do CrossFit is this – we have had many physically strong and weak people walk through these doors. The ones that stick with it are strong between the ears – mental toughness and embracing the process of constant improvement is key. The only way to fail is to stop pushing towards your goals inside or outside of CrossFit South Shore. Never lose sight of the Spirit, Mind and Body that you deserve.

Thanks, Jon, for sharing with us at Emma and Rose!

How to Describe Jon Flight, CrossFit Owner, in Three Words

I reached out to people who know Jon and asked if they could describe Jon Flight in three words or less, what would they be. Here’s what they said.

Enthusiastic, knowledgeable, positive – Ken G.

Dedicated, supportive, humble – Kelly R.

Driven, personable, knowledgeable – Danielle D.

Invested, caring, helpful – Meaghan O.

Passionate, supportive, competitive – Dave P.

Knowledgeable, always positive, selfless – Ryan W.

Great motivator, caring, ambitious – Linday W.

Positive, encouraging, driven – Brooke D.

Caring, professional, encouraging – Denise D.

Caring, innovative, dependable – Nick S.

Dedicated, passionate, positive – Jason B.

Leader, motivator, caring – Donna D.

The common theme seemed to be he knows his stuff, truly enjoys helping and encouraging others, and is a really nice guy. Keep it up, Jon!

The Contest

So now for the really cool prize Jon has graciously offered to Emma & Rose’s readers. I am excited to be able to bring all of you an opportunity to win a $200 gift certificate to CrossFit South Shore! With this prize you decide what type of program to sign up for. This allows for people new to CrossFit or those who have done CrossFit to use it as they like.

Entry is easy and there are multiple ways to earn points to win. The contest will run from Wednesday, May 24 – Wednesday, June 7. The lucky winner will be announced on Thursday, June 8. Good luck!

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