Archives for Nutrition

Let’s talk about dinner!

We all have good intentions but sometimes our busy lives just get in the way. There is help! After talking to a couple of our members I found out they had nothing but great things to say about food delivered right to your door, all the ingredients you need and the recipe that tells you how to make it!

Blue Apron

Hello Fresh

Check them out, you can pick meals for 2 or family (4), you can also narrow by Gluten Free or Vegetarian. I was told these meals even make enough that you will have some leftovers. 

This could get you out of a cooking funk or just take some of the stress of deciding what is for dinner, then going to the store to get it. 

Ben and Tia both are using companies to have their dinners/fresh ingredients delivered to their doors, ask them about it!


Our Second Runner Up!!

Aimee did such a fantastic job with this challenge! She even had a spread sheet ready for me at each check in! Made my job that much easier and I appreciate her doing that! Aimee stuck to the plan, even when she thought it wasn’t working. I am so thrilled for her and her changes! Great job friend! These challenges are truly exciting to do with you all. Seeing you guys hit goals, see changes you thought were not there, and just overall feel better, makes this so much fun for me and the coaches!

Here are is Aimee’s review of the challenge for her! Enjoy!


Was this hard???  Sorta yes, sorta no.  It was challenging for me to change my thoughts on FOOD and the SCALE more than anything during this 6 week challenge.   I have done just about every “diet” you can think of including being very hard core paleo – eating with specific macros in mind was a BIG game changer.  I had never given much thought on how much or in some cases how little I was eating – needless to say basing my meals around macros was eye opening.  

Random things I learned- 

* My first week was both my best (progress on the scale) and my hardest (puzzle piecing macros) – I never thought I would struggle to eat enough – LOL ??!!  I ended up learning that it was easiest to double my lunch time serving of protein – that dramatically helped me to reach the targeted grams of protein and not feel overfull when it is bedtime.

* Beef (in all forms) has a TON of fat….chicken and fish are way easier to eat when you are following macros!

*Shrimp has a ton of sodium…who knew?    Sodium = water retention!

*Fiber is important – need I say more…count your grams of fiber one day and see for yourself…it was shocking how few I was eating.  

*The scale is a sucky tool to measure your progress (especially if that is the only tool you are using)   – I have lived and died by the scale for many years.  A “good” number makes me happy…when I gain weight I feel like a failure.  Thanks to Jenn for talking me off the ledge when the number did not reflect the efforts I felt I was putting in – pictures are HUGE.  When I was doubting that I was making progress…Jenn made me take another picture.  WOW, seeing them side by side was eye opening…I actually was making progress!  It was just not the kind you see on a scale AND it wasn’t evident to me when I looked at myself in the mirror on a daily basis.  

*Fueling your body DOES translate into better workouts and better sleep which gives you more energy overall.  I loved that part…not being tired is a great thing!

Will I keep tracking my macros – in a nutshell YES…yes I will.  The app is easy enough to use; I most likely will not keep tracking all of my numbers on a spreadsheet or who knows maybe I will until I reach my “goal”.   Macros for me became a great framework to make sure that I am eating well – getting enough macros for sure but also keeping my sodium, sugar and fiber in check as well.  


Our First Runner Up!

Taylor blew her Baseline Wod out of the water and her transformation was quite evident not only in her photos above, but her performance in her day to day Wod’s has been so fun to watch…Taylor was in the challenge to gain muscle and tone up… Here are Taylor’s words regarding the Nutrition Challenge… Enjoy!


Goal: Maintenance – Gain Muscle Mass 

I love doing these nutrition challenges because it opens your eyes to what you’re capable of achieving. My mindset of Crossfit has changed from being an activity I could do with my husband, to an activity that builds my confidence and betters myself – physically and mentally. These challenges take you through a whirlwind of emotion, but my favorites were of empowerment and pride.


Food-Wise: I learned what they say about eating better is true; your food intake really does make a huge difference. I’m the type of person that doesn’t need a lot of variety when it comes to food, so I found foods that worked and stuck with them. After my weekly check-ins, I would look at my upcoming plans for the week and plan out which 1-2 days would make the most sense to have a cheat meal. I was experiencing improvement during my workouts, but the best part was the vast improvement in my energy level and mood. 

huge THANK YOU to the coaches and the gym’s support for pushing me out of my comfort zone and accomplishing things I never thought were possible!

The Winner….Luis!


I asked Luis to sum up his 6 week experience with the Summer Beach Body Nutrition Challenge and here is what he had to say….


My name is Louie Andrade and I wanted to share my experience in participating in Crossfit Pride’s 6 week Challenge.


For starters, this is my first time ever participating in this type of challenge. This experience made me realize how nutrition is the key to fat loss. Before, I assumed that working out was the most important factor. I thought if you worked out, weight and fat loss would naturally follow.  I was mistaken!


The initial challenge for me was nutrition education as I didn’t know where to begin. I got  a body fat test to get an initial baseline on my current body fat percentage was The information from this test along with Coach Jen’s guidance helped me kick start the program by setting a goal of how many macros I should consume for my specific body type. The first 2 weeks was my biggest challenge as my body was adjusting to my new nutrition plan. I planned my meals in advance and also tracked my food intake via the app My Macros. Meal tracking was also a challenge for me as it was time consuming and required a lot of effort. My family also incorporated healthy eating and we meal prepped family meals, which helped keep me on track and resist temptation. Weeks 3-6, were much easier as I had gotten into a rhythm and my body was adjusting to this lifestyle.


The timing of the challenge was tough as I stayed on the nutrition plan during tempting family foodie events ( Father’s Day and 4th of July). In the end, I learned consistency is key and sticking to Coach’s Jenn’s plan helped me achieve optimum results. I learned the value of nutrition education as foods that I once thought were healthy were not and it was certainly an eye-opening process. I appreciate the Coach Jenn for supporting me through this process and it’s just the start as I plan to incorporate what I have learned in this challenge in my every day life.   


Next time you see Luis, Make sure you give him a high five for his efforts and win!

18 People Started this Beach Body Journey!

10 People Completed it!

There were some AMAZING results in those 6 weeks! The choice as to who would WIN was a close one! So close that I decided we needed to recognize a few people! A Winner and a 1st and 2nd Place Runner Up. 

These individuals made huge strides with their Macro counting and sticking to the plan! Their photos prove that! More to come about the challenge and how they felt about it in a later post!

But for now, Let’s Celebrate them!!

The Winner: Luis!! $150

1st Place Runner Up: Taylor! $75

2nd Place Runner Up: Aimee! $50

Next time you all see them in the gym, give them a HIGH FIVE they worked super hard and it paid off!

Please submit your Helen time and “After” Photos (wearing the same items as your “before” photo) before midnight tonight in order to possibly win our Summer Body Nutrition Challenge!

**A winner will be announced no later than Wednesday July 19th**

Good Morning!

Hope you all are doing Great! This Challenge has been so much fun to watch and participate in. I have enjoyed working with all of you and getting to know you all a little more! I hope that you have at least enjoyed the Macro Counting Concepts and taken something valuable away from the last 6 weeks.

The biggest thing I could ask for from all of this, is just hoping that you all can see what food can do for your body inside and outside of the gym. Fueling yourself properly and getting enough food can really make a difference. I think one of the best things I have witnessed these last 6 weeks is just how well you all are moving in the gym and hearing about your PR’s. Those aren’t from luck, you have made that happen with taking care of yourself and giving your body what it needs to perform better. Thus, giving you some amazing results. 

For those of you who feel you aren’t seeing any changes, just hold on till this is over. If you have been honestly following the program and being consistent, THERE WILL BE RESULTS.

In order to have them you have to put in the work. Many of you will be surprised to see your results as you have focused on the scale. Its not all in a number and I can not stress that enough. I am excited, to say the least to see your results from the beginning of this journey! 

Keep with it, we are just about there!!

Reminder: You will need to submit your Helen time and take your “after” photos no later than midnight tomorrow, July 14th. Don’t miss out on a chance to be the winner!

A fun little article for you all to read this week, since Helen is due by Friday! Don’t forget to re-do this Wod and take your after photos!

Part I: How to Get Faster – Eight Recommendations to Increase Your WOD Speed


Easy Breakfast On The Go!

You can meal prep this and then cut into serving sizes for the week! And its tasty too! #winning

Thanks to Kendra for sharing this!

What you will need:

  • 2 clove, Garlic, raw
  • 1 large, Egg
  • 2 cup (40g dry), Old Fashioned Oats
  • 0.50 Tbls (2 grams), Fresh
  • 1 tsp, Clabber Girl baking powder
  • 4 oz., Cheese Cheddar, Low Fat
  • 8 oz Chicken Sausage Southwest Mild  or any sausage you choose
  • 10.00 grams, Onion
  • 1 oz, Red Bell Pepper
  • 2.50 cup, Low Fat Milk
  • Can use any sausage you would like.



Cook Sausage and veggies together until cooked through, about 5min.

Mix the milk, eggs, and oats together in a bowl, add sausage mix, sage, baking powder and 1/2cup of cheese.

Pour into a 8X11 baking dish sprayed with non-stick spray, sprinkle the remainder cheese on top.

Bake at 350 for 20-25min or until oats are tender.


Macro Info:

Nutrition Facts

Servings 8.0

Amount Per Serving

calories 234

% Daily Value *

Total Fat 4 g

7 %

Saturated Fat 2 g

11 %

Monounsaturated Fat 1 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 33 mg

11 %

Sodium 83 mg

3 %

Potassium 46 mg

1 %

Total Carbohydrate 20 g

7 %

Dietary Fiber 2 g

10 %

Sugars 5 g

Protein 10 g

19 %

Vitamin A

21 %

Vitamin C

33 %


13 %


6 %

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