Archives for Nutrition

I know I posted the Before and After’s on Instagram, BUT they were so amazing I had to share again!! Congrats Cory!

 

What do you do now??

There are options moving forward! Many of you have stated that this way of eating will continue for you and I could not be happier to hear that! With your last check in numbers, most of you will be okay on those for a couple of weeks. You may have done some research and are looking to try adjusting and such on your own.  If you are still wanting some help, I do offer help. Meaning, check in’s weekly and adjustments. That in itself is $60 a month (Individual) $80 (Couple). I will be able to assist you to  move forward, depending on your goals etc. So it is just like the challenge, where you can contact me as you need and we do our weekly check-ins. In some cases we do measuring and possible WOD’s to track your progress in the gym.

Another option for you is just obtaining numbers. Say you want to bulk for instance, you do not want to check in weekly as you feel pretty good about counting and your accountability. For this, I offer a one time “get your numbers” option at $25 (individual) $40 (Couple). Many of you have asked about adjustments and how to know when you need to do these things and that is what the coaching is for. Adjustments vary from person to person and over the years I have found that it is somewhat of an art. There really isn’t one good answer when it comes to that, as it is truly based on each person. Over the years I have taken some classes and tried several different concepts with Macro counting and have blended them all to what has worked. So in short, it isn’t cut and dry. If that makes sense. At some point your body will also find a weight that it is most happiest with, Macro counting will not always be a constant adjustment. There are several phases we take into account. We can Mass, Cut, and Maintain. So numbers vary depending on your goals. For example, currently my body is most happy between 138-141. I have sat here for the last year or so and found that lighter, I am not as strong and the energy isn’t the same, and heavier I am slower and sluggish. So you have some thinking to do as to what comes next.

There will be more challenges in the future and you are all always welcome to rejoin as well! I have had several members do several challenges. So you are always welcome! You guys seriously did such a great job. It was so fun seeing you change and hit all those PR’s in the gym. Hearing how excited you are about how you feel, how a WOD was, or even you noticing muscle tone has been really awesome! You all have worked so hard, I hope you continue down this road! For now, High Five Cory and each other and a job well done! I couldn’t be more proud!

TODAY IS THE DAY

ALL REPEAT CHALLENGE WOD SCORES, AFTER PHOTOS, AND WEIGHTS ARE DUE TODAY BY MIDNIGHT IN ORDER TO BE CONSIDERED TO WIN.

TEXT OR EMAIL COACH JENN WITH YOUR ITEMS!

WINNER ANNOUNCED ON MONDAY MARCH 26TH

 

Ever have a super motivating day only to be followed by a completely crappy day, leaving you wondering why you ever started this in the first place? I have.

 

In fact right after my blog post about myself and my struggles, I managed to get back to that lame hole of “why am I even doing this”. Interesting how fast that negative mind set can venture into your brain when you least expect it. This last week we started a new program cycle and many of you were thrilled to squat. Myself, not so much. Why? Because I can’t right now. I figured it would be fine and I just modify and no big deal. That was until I went in to do just that. I believe my words that day were “I am never going to be able to squat again”. Real good right? I tell you all to believe in yourself and then I turn around and I am back to my sad pity party. Ugh! Such is life! I even think Taryn was there that day. Whoops! Was that said out loud? lol Soooo.. I had a smaller pity party each time I did a box squat. If you all must know each rep of each set was “great….1…..great…2” no joke! I LOVE TO SQUAT…so there is that. So I did my best to suck it up, modify the crap out of the day and still have intensity in my workout. I think I somewhat accomplished that..

Each day I found I was still irritated, but I really tried to move on from it and not live there. Taking my own advice and realizing this is just how it is right now. Then I got a text from a gym member about my post, not nutrition related and they just reached out just because. It was really nice. Then a few others mentioned it in passing or via text. Funny thing here…I post to this blog each week just about and never really thought much of anyone read it. I mean, I guess because we post here and there and have recipes etc, but never really hear a lot of feedback regarding the content etc. I’ve always wondered if this blog spot helps anyone along the way during a challenge. Then I sat and considered that statement. I, personally, am one to read things, screen shot, try them and tell my friends about them (good or bad). I do not post comments, or rarely try to post a photo of me trying out some new recipe etc. So it hit me, this blog probably gets read and hopefully tried by you all!

Jumping back in where I left off, I had several of you, not just nutrition related comment to me about my post about my own struggles this year. It was very surprising and awesome to hear from you guys, how you related, or just your kind words. I never wrote it to be therapeutic for myself in the first place and quite frankly took a leap of faith in sharing and it really did help me out I think. Haha… By sharing tho, the last two Friday Nights have meant more to me, then you all may know. Both evenings those workouts were Fun for me. Fun to push myself and just see how I could do and hopefully pain-free. You all gave me that “fun” and for so long it had lost its “fun”. I Love Crossfit, those of you that know me, know thats true and I never really seemed satisfied. Its always about what I could of done better, or what I need to work on now. However, those two Friday nights have been flat out fun. I get to workout with Coach Mel (my woobie lol) and I get to have your support. I have so much to be thankful for.  It makes for a really fun night and I am very happy that I was persuaded to still join the Open. I would of been really bummed that I didn’t. You were right.

This challenge has also helped me. I know I have mentioned that before, but it truly has. The random texts I have gotten with your recent continuing Pr’s and accomplishments mean so much to me. The fact that you even thank me for them, makes my heart super full, I almost don’t know what to do with myself. I look at it as you all are doing all of this. I am simply giving you the tools to implement and find your journey, and yet you all felt the need to say thank you. Some of you may think “Duh Jenn”, but I have realized that I can not take a compliment much less a thank you well. Embarrassing right.. My instant awkward feeling is “ummm Happy Birthday?” LOL  All kidding aside, each message I have gotten I have read to my husband at some point, and each one I read I tear up and feel a sense of accomplishment along with you. I LOVE helping people. I LOVE helping you see that you are far stronger than you know or think. I LOVE seeing your push in the gym because the other day someone told you your arms looked amazing or what have you. YOUR need to share these things with me, I have taken and returned the favor. I am really trying to make it a point that if I see something great in someone, I tell them. We should do more of that. The whole pay it forward movement, its quite the thing really. Have you ever had a complete stranger compliment you? It feels good, I don’t care what you say, it does! Hahaha.. So Thank You from the bottom of my heart for making me a better Coach in the process and reminding me to have fun! At the end of the day this is a life long journey. Why be in such a rush, enjoy it.

BODY COMP TRUCK IS COMING BACK!

If you had made the decision to get both scans done, before and after the challenge, please sign up for your appt time and use your code to secure your second scan for the $36. Such a deal! Real time results for all your hard work! They will be at the gym on April 4th, from 4-7pm.

 

Anyone is welcome to get a scan as well, this is not limited to you all who did the initial scan. Regular scans can be booked and are $49. I encourage you to get one done. The information they provide is really quite interesting!

 

Go To: www.body-comp.com/cfp/

Click Book Appt

Follow the Instructions Provided

Apply the Booking Code: CFP36 if you are doing your follow up scan. If not continue on and book for $49.

 

 

THE END OF THE CHALLENGE IS HERE!

WHAT YOU NEED TO KNOW FOR THIS WEEK!

First of all most of you checked in with me yesterday, so that is great! I wanted you too! The challenge ends Wednesday, March 21st, 2018; however, with the Open here and such I wanted to give you all til Friday the 23rd to get all your stuff done! So here is what you need to do this week!

 

  1. Repeat the Challenge WOD EXACTLY how you did it to start. I know most of you are stronger and faster, as well as, more capable, but tryst me…For true results we want this WOD done the same! Two scores will be submitted.
  2. Take your After Photos. I will need you in the same clothes if possible! Just helps me. If you need to see your old photo (if for some reason you don’t have it, let me know)
  3. Weigh In. Your LAST WEIGH-IN. So if you wanted to wait til Friday for that part, that is fine by me. You will have til Midnight Friday to submit your weight and photos, along with your workout scores if you haven’t already.

 

A winner will be announced by Monday the 26th! Winner will have their choice of Reward! Stay Tuned!

 

Challenge WOD

Run a 400M For Time

Rest 3min then…

18.0 

21-15-9

DB Snatches (50/35)rx (35/200)Sc

Burpee over DB (Jump out/In)Rx (Step out/in) Sc

 

Good Luck! I can not wait to see just how AMAZING you all did on this 6 Week Journey!

BREAKFAST PIZZA RECIPE

This easy, homemade breakfast pizza is made with bacon, eggs, tomatoes, spinach and cheese, made completely from scratch and ready in less than 30 minutes start to finish!

INGREDIENTS:

  • 1 cup (5 oz) all purpose or white whole wheat flour*
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon kosher salt
  • 1 cup non-fat Greek yogurt (not regular), drained if theres any liquid
  • handful baby spinach
  • 2 ounces (1/2 cup) shredded mozzarella cheese
  • 8 cherry tomatoes, sliced
  • 4 large eggs
  • 2 strips cooked center cut bacon, chopped

DIRECTIONS:

  1. Preheat the oven to 450F. Place a silicone liner on a large baking sheet or spray with oil if using parchment.
  2. In a medium bowl combine the flour, baking powder and salt and whisk well.
  3. Add the yogurt and mix with a fork or spatula until well combined, it will look like small crumbles.
  4. Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until dough is tacky, but not sticky, about 20 turns (it should not leave dough on your hand when you pull away).
  5. Divide into 4 equal balls about 3-3/8 oz each.
  6. Sprinkle a work surface and rolling pin with a little flour roll the dough out into thin ovals 7 to 8 inches in diameter and place on the prepared baking sheet.
  7. Top with spinach, mozzarella and tomatoes, leaving the center open for the egg. Gently break an egg the center of each dough and finish with bacon.
  8. Bake 10 to 12 minutes, until the crust is golden and the egg is set. Season with salt and pepper.

*For gluten free I suggest Cup 4 Cup flour.

NUTRITION INFORMATION

Yield: 4 servings, Serving Size: 1 pizza

  • Amount Per Serving:
  • Freestyle Points: 5
  • Points +: 7
  • Calories: 271 calories
  • Total Fat: 9g
  • Saturated Fat: 4g
  • Cholesterol: 198.5mg
  • Sodium: 568mg
  • Carbohydrates: 27g
  • Fiber: 1.5g
  • Sugar: 2.5g
  • Protein: 20.5g

Read more at https://www.skinnytaste.com/breakfast-pizza

Traveling?? Can’t make it in?? Here are some options!

SOAP BOX TIME….OR BRAGGING…OR RAMBLING…

This challenge has been extremely gratifying for me. Most all of them are, however, this group we have this time has been OUTSTANDING. Everyone is on point, making GREAT progress, and LOVING the change of lifestyle. I think my favorite things I get from you guys are your text messages about your PR’s, or a pair of jeans fitting that hasn’t in forever! Most all of you continue to mention the added energy and strength in the gym and I couldn’t be happier to hear about it! It just goes to show what a change can add to your life, when embraced! I will NEVER grow tired of hearing about your success and even your struggles! I think it is super easy to fall into a funk and feel like you are the ONLY person experiencing it! I am GUILTY of that wholeheartedly. It isn’t a easy pill to swallow when you realize things could be worse, am I right? I will give you a personal example….

This last year has been an interesting one to say the least. I have been counting macros for over 3 years and have gotten help from time to time, as I need it too! I was convinced my eating just wasn’t good enough, changes were not coming quick enough, I wasn’t reaping the benefits..Or was I just completely blind to them? Like most of you I have goals and dreams. Early January I ramped up my training, and to be honest did WAY too much out of the gate and consequently managed to injure myself. I was really a hot mess. Modifying EVERYTHING, no squatting (insert eye roll) I LOVE TO SQUAT and I also HATE to not be able to do what you all do on a daily basis in the gym. What about the OPEN!! It is right around the corner, what if I can not do the movements? I got completely consumed on all the things that could go so wrong in the up-coming months. So it was really hard on me. I managed to allow that to fester and swirl the drain as Coach Mel says. It was a prime time Pity Party of One. Soooo stinking sad and embarrassing, when I think about it now. I had completely disregarded EVERYTHING I had accomplished over the last year, with getting hurt doing too much. I realized this all when I spent about 2-3weeks crying EVERY TIME I left the gym. I am not kidding. Really… (sigh, I know right? its just the gym).

I wear my heart on my sleeve. I absolutely LOVE Crossfit and all that it has done for me and my family. I truly enjoy seeing others succeed and PR and the look on their face when they do something they really thought they couldn’t. That is why I left a day job and became a coach, the “family” that I have gained at Crossfit Pride is something I am passionate about. So…. after being miserable..and I mean miserable, I was called out on my BS and hit with reality. Really Jenn, pull your head out of you know where and remember…this is exercising… I mean really it is. Or therapy, an outlet, you get the idea. Why am I putting SO much on ONE part of my life. I am a mom to two incredible boys, a wife to a man who would do just about anything for me to make me happy, and I have the BEST job ever coaching people like you all! I even bought a few books and read! NO JOKE. If you want to know what those are, just ask me (; Seeing you all accomplish so much helped me remember the little things in life. It reminded me to focus on what can go right and not always whats gonna go wrong.

The whole point to this sob story is I gained perspective on life. Don’t get caught up in what you think you aren’t getting/doing/or experiencing. I know its easy with social media. We tend to compare ourselves to others and think “well how come I can’t do that, but he/she can” I was once told from a coach of mine that comparison is the thief of joy, and she was so RIGHT in So many ways. We all need to sit and be proud of the changes we have made, the sticking to the plan, the not over-doing it at a bbq or party, the days you have where you are spot on with all your stuff. Feel good about those things, don’t push them to the side and think it wasn’t that good. We have jobs, friends, kids, families, we have so many other priorities and we are still choosing to put ourselves first and we should be proud about that. So every day I challenge you all to think of 3 things you like/love about yourself. If you need to write them down do so, say them out loud throughout the day, remind yourself of the good in a situation and not the bad. When you start to do this, you will start to notice the bad doesn’t seem so bad and actually sometimes rather comical.

Every day you have a choice. “Ever single morning make a decision to do your best…..if you do that, you’ll never be disappointed”. It is this quote that I read daily to remind myself that I am doing the best that I can with keeping myself a priority and being smart about what I can and shouldn’t do. This is what is getting me through the Open. I am not defined by my Open scores, it is a workout, with our friends and incredible community , and it is FUN STRESS..  The Open is a reminder that we continue to grow and get stronger and do things we never thought possible. It’s ok to have a bad day and take some time to yourself, but don’t stay there. It is lonely and strength grows during our struggles, so keep trying to better your situation. So with that my friends, do your best, enjoy your week, and Do You For YOU!

MARK YOUR CALENDARS FRIENDS!

The Body Comp Truck will be returning April 4th from 4-7pm like last time! If you got a scan when they were first here, you are eligible for the $36 Re-Test.

 

See the link below to schedule your time! Use CODE: CFP36 to ensure your Re-Test discount! This discount is ONLY available for the 4th at the gym, no other dates. If you did not get the test done, no worries! You can still get a test if you are interested and sign up as usual. I believe the cost is $49 for a scan. You would use the same link and no coupon code. Let me know if you have ANY questions!

CrossFit Pride

3 Ingredient Peanut Butter No Bake Energy Bites Recipe (Gluten­Free, Vegan, Protein­Packed)

Ingredients

1 cup natural, unsalted creamy peanut butter

⅓ cup pure maple syrup

½ cup coconut flour

 

Instructions

1. Line a baking sheet with parchment or wax paper. Clear some space in the freezer for this sheet. Set aside at room temperature. 2. In a medium bowl, add peanut butter, maple syrup, and coconut flour. Whisk as long as you can. When the mixture gets harder to stir, use a rubber spatula to fold until well incorporated. Fold until thickened. Cover bowl and freeze for 15­20 minutes. 3. Remove from freezer. Using a cookie scoop, scoop and drop peanut butter balls onto the prepared baking sheet, spaced evenly apart. Here are the 1­tablespoon and 2­tablespoon cookie scoops I use. 4. Transfer back to the freezer to chill for 20­30 minutes, until somewhat firm.

* Enjoy! Storing instructions below.

Notes ­ Adapted from my Gluten Free Vegan Chocolate Peanut Butter Truffles.  ­

*Bites will become firmer and less moist the next day. ­ Store in an airtight container at room temperature or in the refrigerator for 1­2 weeks. ­ Freezing instructions: store in an airtight container in the freezer for 1­2 months. Very firm, but soft enough to eat straight out of the freezer. ­

Nutrition Info: is an estimate based on 21 total bites. ­

Nutrition Information Serving size: 1 bite Calories: 98 Fat: 6g Carbohydrates: 8g Sugar: 4g Protein: 3g Recipe by Beaming Baker at https://beamingbaker.com

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