Member Spotlight: Adrienne Trentacosti

Each month, we will profile a Grand Trunk CrossFit member who has seen incredible results since joining our “box”.

It is our hope, that by showing you what can be accomplished through regular workouts and a commitment to fitness, you will be encouraged to take the leap and come in for a workout.

This month’s spotlight is on Adrienne, a member since November of 2016.

When did you join Grand Trunk, and why?

Adrienne: I started at Grand Trunk in November of 2016. I wanted to run a Tough Mudder in the summer of 2017 and knew that if I was going to run ten miles and do a bunch of obstacles I needed to change something drastic in my life. I called Brooklyn one day to find out what was “CrossFit”? He told me to come over and try a class that day. I am so glad I did because the rest is history.

What do you enjoy most about GTCF and CrossFit?

I know that everyone keeps saying this, but it is the people! I love my Grand Trunk family. I love that Tony (my husband) and I have made amazing friends.

What is your favorite movement?

Handstand push-ups.

What is a CrossFit goal you have achieved that you are most proud of?

I was able to Rx all the WODs in the Open this year! I had to scale some of the workouts last year so I was excited when I didn’t have to scale them this year.

What is a current goal you are working on and hope to accomplish?

Bar muscle-ups and getting more comfortable with the barbell. I would love to finally figure out the snatch.

What advice would you give a new member or someone who is thinking about trying CrossFit?

Come try it out because you will love it. I love having the WODs programmed for me so I don’t have to figure out what to work on. The coaches are wonderful and always ready with guidance and encouragement.

How has CrossFit impacted your life outside of the gym?

CrossFit has become a family thing in our home.

Our kids get to see that exercise and challenging yourself is important and fun! I have been able to use strength and skills I have gained at GTCF to complete not just a Tough Mudder but over seven Spartan races (two Trifectas and a Stadium).

This year, Tony and I will participate in a Spartan Trifecta weekend in Hawaii! The kids will do their own Spartan races in Hawaii, too!

What is a fun fact that people might not know about you?

I think many people know that I love to swim, but I’m not sure how many know that I swam for the Big Ten at Indiana University. I swam with and against many Olympians. Most recently, I have found my way back to the pool and it feels great!

If you could create your own WOD, what would it be?

It would definitely include running, sandbag over the shoulder cleans, handstand push-ups, pull-ups or T2Bs.

Fill in the blank: I CrossFIt (because/so I can):…continue to create new adventures and memories with my family.

To see past members we’ve spotlighted, click here!

Photo courtesy of Lex Artis.

How Your Mindset Affects Performance

There is a lot going on when you step on to that lifting platform or competition floor. Some days you feel strong and focused. Other days you can’t quite seem able to connect the dots. You feel slow and foggy, or the weight feels heavy.

The mind and body are in constant flux. Our thoughts can instantly change our physiology. Just think of a time when your were mad or scared. Your muscles tensed, heart rate quickened, and pupils dilated, ready to react.

And the converse is just as true. Our body influences our mental state and thoughts. Think about how chill and carefree you feel after a long walk in nature or how amped you get when exercising or dancing to your favorite song.

Controlling the stressors and other stimuli in your environment is essential when it comes to controlling your mind and body for performance. Stress can have significant impact on performance and can seriously get in the way of your competitive goals if you don’t have a strategy to manage it.

Let’s take a look at why stress is so damaging to performance and some key strategies to combat it…

The Cortisol/Testosterone Relationship

A study of 109 male Olympic weightlifters was set up to determine the effects of cortisol as a moderator of the relationship between testosterone and performance in Olympic lifting. The study measured pre- and post levels of serum cortisol and testosterone to see if there was any affect on performance. It turns out that pre-competition levels of cortisol or testosterone had a significant effect on Olympic weightlifting performance. The inverse relationship between testosterone and cortisol shows that the level of stress an athlete experiences before training or competition can significantly impact their testosterone levels and subsequent performance.

Whoop-dee-doo. But what does it all mean Basil?!

Getting stressed before a competition or intense training session is a surefire way to negatively impact performance. There are several techniques you can utilize to prepare your mind, making it an asset rather than a liability. Top athletes all develop their mental game through practices involving goal setting, visualization, and routines.

“The Ultimate Measure Of A Man Is Not Where He Stands In Moments Of Comfort And Convenience, But Where He Stands At Times Of Challenge And Controversy.” – Martin Luther King Jr.

Goal Setting

Goal setting is essential to achieving any specific outcome you want in life. When you focus on a specific outcome your mind will constantly be searching for ways to bring the object of focus into being. That can be for the good or the bad. Say you are a weightlifter competing in your first meet. You should set a goal involving the successful completion of a lift at a weight you feel optimistic you can hit. When you set this metric for success you will be determined to achieve the outcome and take confident action towards achieving it. Odds are you will outperform your goal and be able to raise the bar for your next meet.


Visualization is the formation of a mental image. As an athlete you want to visualize a successful outcome you desire. Picture yourself achieving your goals with as much detail as possible. From the clothes you are wearing to the sound of the crowd. The way you move, powerful and strong. The sweat on your brow and the heartbeat in your chest. When you get to game day it will feel like you’ve been there before. Visualization of success also lends itself to positive self talk that will reinforce your mindset and confidence when it comes to competition.


Routines are extremely useful when it comes to athletes and performance. They help reduce decision fatigue and provide fewer distractions and less to think about on game day. Decide ahead of time your warmup, clothing, equipment, music, and anything else you would use in competition. Practice with it and make it comfortable and familiar. One important consideration with routines is to not get too superstitious or hung up on these items being responsible for your success. You and only you are responsible for your success. Not your lucky sneakers…

If you want to accomplish your goals, working with a professional coach is one of the best ways to develop a strategy and system for results. If you want to work with someone to help you create a game plan for your fitness goals get in touch with one of our qualified coaches for a free consult and discussion on how we can help you!

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29665 WK Smith Dr.
Suite B
New Hudson, MI