The Breathe CrossFit Podcast

In this episode of the Breathe CrossFit Podcast, Toni shares with you a check-in she had with group fitness member, Jael Khanna who is going on vacation and wants to lose 5 more pounds. Toni shares the advice she gave to Jael and what she recommends others try. Looking for more specific help? Book a free intro or email info@breathecrossfit.com

In this episode of the Breathe CrossFit Podcast, Toni shares their vision, mission, and core values at Breathe CrossFit. Their vision is to build a thriving community where people become stronger, healthier, and more confident-supported by coaches and members who show up, work hard, and have fun doing it together. Their mission is to help people move better, get stronger, and feel their best throu...

In this episode, Toni summarizes her main takeaways from the Two Brain Business in Chicago. She had been wanting to go for the last 3 years and finally made it leaving her husband and 9mo baby at home to stay focused and learn as much as she could to keep making Breathe CrossFit in Derry better and better! Her main focus is improving staff experiences because the industry as a whole has a massive...

In this episode, Toni shares the experience of Murph at Breathe CrossFit and why this annual Memorial Day workout means so much more than exercise. From first-timers and postpartum moms to veterans, families, and longtime members setting new goals, this episode highlights the power of community, resilience, and doing hard things together. If you’re looking for a beginner-friendly gym in Derry that...

In this episode, Toni talks about one of the biggest problems in fitness and healthcare: being told to “just rest” when dealing with pain or injuries. From pregnancy and CrossFit myths to personal training, physical therapy, and strength training, Toni explains why getting stronger—not weaker—is usually the solution. If you’re looking for a gym in Derry that prioritizes long-term health, movement,...

In this episode, Toni introduces Mom Strong Foundations—a new small-group beginner program at Breathe CrossFit designed specifically for moms ready to get back into fitness. Learn how this 4-week program helps moms build confidence, strength, energy, and community before transitioning into regular CrossFit classes. If you’ve been intimidated to start working out or want a supportive, family-friend...

In this episode, Toni sits down with member of the month, Evelyn, to talk about how strength training, simple nutrition, and consistency completely changed her third pregnancy. If you’re a busy mom or looking for a gym in Derry, NH that supports postpartum and prenatal fitness, this episode shares real-life strategies to improve energy, recovery, and confidence—without extremes.

In this episode, Toni shares a real member story and breaks down why consistency, simple nutrition habits, and starting early can completely change your fitness journey. If you’re looking for a gym in Derry, NH or struggling to stay consistent with workouts and nutrition, this episode will give you practical, realistic steps to feel better, build momentum, and improve your health without extremes.

In this episode, Toni breaks down the STEPS Challenge—a 6-week habit-based approach to improving your health without extremes. Instead of chasing fast fat loss, this challenge focuses on consistency with daily movement, intentional training, nutrition, personal growth, and hydration. Learn simple, realistic strategies to build momentum, stay accountable, and create habits that last beyond the chal...

Toni Roy breaks down Breathe CrossFit's upcoming Spring STEPS Challenge — a six-week, habits-based nutrition and wellness challenge starting April 12th. The acronym covers five daily habits: 10,000 Steps, intentional Training, Eating to target, Personal growth, and Sipping enough water. With five winners and a simple point-tracking system, this challenge is designed to help both members and non-me...

Toni Roy, owner of Breathe CrossFit, shares what's happening at the gym and answers two of the most common health questions she hears. Can exercise really lower your cholesterol without medication? Is your back pain truly from your epidural — or something fixable? Spoiler: the answer to both is the same. Getting stronger changes everything. Plus, hear about Bring a Friend Week and how real members...

In this episode, Toni breaks down exactly who she trains — and why. From moms navigating menopause and postpartum recovery, to nurses with unpredictable schedules, to athletes working around injuries — Toni shares real client stories that prove fitness is for everyone. She also busts a big myth: personal training isn't just for beginners. It's 99% accountability. If you've ever struggled to stay c...

Toni's back at the gym full-time coaching morning classes and it feels GOOD. She shares what it's like stepping away from Hailey (peaceful, rewarding, and way less stressful), what's happening during the CrossFit Open (sports night, superhero night, flash challenges, and egg tosses!), and the expansion of semi-private training. We're adding a Wednesday 5 PM session specifically for working moms. P...

After a month-long hiatus, Toni's back with updates from Breathe CrossFit! She shares why she took a break (spoiler: she tried to do too much too fast), announces the fat loss challenge winner who took home $1,025, and reveals new programs including semi-private training, a free mom's group, and family workouts. Plus, she's launching a 5-minute daily walk challenge for March and coaching morning c...

New Year’s Eve reflections, fitness goals, nutrition challenges, and the reality of running a business while being a new mom. In this episode, Toni shares why she actually likes New Year’s resolutions, how her own goals have evolved, what’s coming up at Breathe CrossFit in January, and why flexibility—not perfection—is the key to consistency. If you’re thinking about your goals for the new year, t...

You can work out consistently and still feel stuck — and it’s frustrating. In this episode, Toni breaks down why nutrition plays a bigger role in results than most people realize. She shares her own journey, common misconceptions around “working out means you can eat whatever,” and explains how fat loss, maintenance, and muscle gain actually work. If you’ve ever felt discouraged despite showing up...

In this episode, Toni's recording from the gym floor while Hailey chats away beside me and class is going on in the background — because that’s real life right now. Toni talks about staying flexible as a new mom, why at Breathe CrossFit we stay open for holidays like Thanksgiving, our brand-new Friday Moms Group, upcoming free events, and how she's started calling workouts “body movement” so they...

In this short but packed episode, Toni shares FOUR completely free ways to experience Breathe CrossFit before the new year — including our Thanksgiving workout, our free nutrition Q&A, two full weeks of free classes starting Dec 15th, and a brand-new *Moms Group* launching in January. If you’ve been thinking about starting, this is truly the easiest time to jump in. No pressure, no expectation...

In today’s episode, Toni shares a practical, real-life framework for returning to fitness postpartum (and honestly: for anyone restarting/starting). We cover where to start (walking + 360° breathing), simple mobility/core that make a difference, how to manage fatigue and red flags, why modifications aren’t “less,” and how to use BLGs (stress, sleep, water, movement, nutrition) to feel good again.

Calorie counting… it sucks. But sometimes it’s exactly what you need to reset your awareness and learn what proper portions actually look like. In this episode, I share a real conversation from a recent athlete check-in where we talked about why her scale hadn’t moved (even though she *had* lost fat and gained muscle), how to properly set your calories, and practical tips to make tracking more man...

In Toni's first episode recorded with baby in the room, she is sharing the real story of breastfeeding—starting from “I planned to exclusively pump” to finding a flexible rhythm that works for us. She covers what she learned in the hospital class, why crying triggers let-down (hello oxytocin), how she navigated low-stress daytime latches, timing feeds (30 minutes → 15 minutes), when she still choo...

In this episode, Toni opens up about the emotional, physical, and mental rollercoaster of postpartum life—from her hospital stay and day-two meltdown to learning to ask for help, managing recovery, and finding small wins at home. She shares how she and Eli navigated exhaustion, high blood pressure, newborn routines, and even a dog seizure on their first night home. This isn’t a highlight reel—it’s...

Toni shares the honest, funny, and powerful story of her daughter’s early arrival at 36+6: from “is that my mucus plug?” to magnesium, epidural decisions, a sky-high BP scare, and the push strategy that beat the “3-hour” time cap. Expect candid details, lessons learned, and plenty of love—plus a five-pound clean & jerk PR the week before delivery.

The holidays are coming—but that doesn’t mean you need to wait until January to get back on track. In this episode, Toni shares simple strategies to build momentum now: focus on protein at every meal, move more throughout the day, prioritize your workouts, and drink enough water. These habits create the foundation for consistency, so when the holidays arrive, you’ll feel confident and in control i...

Parenting is busy, but your fitness doesn’t have to take a backseat. In this episode, Toni shares simple, no-equipment workouts you can do at home, in a hotel, or whenever you’re short on time. From 4-minute Tabatas to EMOMs and AMRAPs, you’ll learn how to structure fun, effective workouts that fit into real life—even during nap time or between kids’ practices. Something is always better than noth...