Archives for Nutrition

Are you getting enough Veggies?

One theme this week with check in’s, is the topic no one wants to discuss out loud. Bathroom Activity or Lack there of. Are you one of these people? You are not alone! If prior to this challenge you did not consume enough Protein in your daily diet, this could halt things up. Also, some of you may have discarded the veggie card all together. Don’t tell me if that’s you. Veggies are a great source of fiber and they will assist the digestive system with breaking down the Protein and other items you are consuming on a more “regular” basis. What else helps?? WATER!! All of you should be consuming at least half your body weight in water if not more. This also aids in digestion, as well as, keeps you hydrated, feeling full and helps curve cravings. Fiber is key! You can check your app and see the fiber intake for each day. Women should be around 20-25g Daily. Men 30-35 daily. If you are low on these number slowly incorporate items to help you out. Here is a list of fiber full veggies to add to your meals!

Lima Beans, Acorn Squash, Green Peas, Collard Greens, Artichokes, Butternut Squash, Parsnips, Broccoli, Carrots, Spinach, Brussel Sprouts, Asparagus, and Kale just to name a few! Tomatoes are great, as well as, whole grain breads if you are consuming bread at all.

Benefits to Using the Assault Bike

I know this weeks Challenge created some Groaning…..BUT the Assault Bike can assist your Fitness in more ways than one!

  1. If you are injured and unable to run or row, the assault bike is a great sub for those activities as it provides safe movement with no impact.
  2. It stimulates blood flow, which in turn can assist in the healing process of your said injury.
  3. The cardio aspect alone is huge as it can help break through any plateaus you may be experiencing in your training.
  4. Did you know if you incorporate some interval training on the assault bike you will not lose strength and muscle mass. Pretty cool right?
  5. Lastly, the assault bike can help with mental hurdles. We have all been on that bike and wanted off, right? Training with the bike will help you push those boundaries, all while enhancing your aerobic state.

So yes it sucks, BUT IT GIVES YOU SO MUCH IN RETURN. Get after it peeps! It only makes you better!

Chocolate Pumpkin Cookies

Did you know pumpkin is a veggie? These treats as GREAT for kids too, because they have no idea they are eating a veggie! This recipe is easy to toss together and makes 24 cookies! Recipe courtesy of


15.25oz Box of Devils Food Cake Mix (Chocolate will also work here too), 15oz can of pumpkin (not pumpkin filling), 12oz bag of pumpkin spice hershey kisses (or other similar kisses).


Pre-Heat Oven to 350, In a large bowl combine cake mix and pumpkin until smooth (yes thats it, nothing else added in but those two things), Line a baking sheet with parchment paper, scoop cookie dough onto pan, Bake for 8-10minutes, Remove from oven, allow to cool for approx 1min and add the kisses to the top center of the cookies and transfer to a cooling rack..Then Enjoy!

Macros per cookie! Protein 2, Carb 22, Fat 6

BONUS POINTS! This weeks challenge…For Time: 50/35 Calories on the bike. If you complete this task you get 10points! Top Male and Top Female times will get an extra 5 Points! You can do this as much as you want or once. Up to you, but times are due no later than Sunday close of business! I suggest doing this with someone for that extra push!

Healthy Dessert

Have you tried the Chocolate Cool Whip? If you haven’t you have to be living under a rock. HA HA… Take any servings of Fruit..Personally I am all about the Strawberries this month… Slice them up and get your Chocolate Cool Whip! One serving is 2TBSP, but the macros are TINY allowing you to have a decent size servings to curve that sweet tooth!

Once serving at 2TBSP is Protein 0, Carb 2, Fat 1.5 at 25calories per serving. You can’t beat that with a stick! Anti-Dairy? No Worries I got ya covered…

Introducing Almond Reddi Whip….Yup its a thing.. Macros at 5g a serving: Protein 0, Carb 1, Fat 0.5… They also have a Coconut Reddi Whip…Sitting at Protein 0, Carb 2, Fat 0 (same serving size as the almond). So really there are plenty of options for something fun when you want something sweet!

Are you an Ice-Cream Fan??

I have posted before about this, BUT it is truly a GREAT “cheat” when you want something sweet. The trick here is to input this serving into your app the day before and then eat the rest of the day within your numbers and BOOM…you have a treat of Ice Cream waiting for you at the end of the night! You’re Welcome!

Enlighten, Halo Top, and Yasso brands ALL have some AWESOME options for when you are craving sweets! And they don’t break the Macro Bank!

Enlighten has a flavor, for instance, called “All That and a Bag of Chips” no joke! A serving consists of 1/2 a CUP! Protein 5, Carbs 18, Fat 3 and not to mention you also get 5g of Fiber from your serving! #WINNING

Halo Top! Take your basic Chocolate flavor.. same serving size at 1/2 cup! Macros: Protein 5, Carb 13, Fat 2.5 and Fiber is a tad lower at 2g per serving.

Lastly, Yasso! Don’t want to eat out of a pint? That’s ok.. Yasso has Bars as well as pints. They have a Salted Carmel Bar that is pretty darn good! Macros for one WHOLE BAR is: Protein 5, Carbs 18, Fat 0.5…no fiber in this serving, however, the size of the bar isn’t tiny! It’s pretty Legit!

Target, Vons, Sprouts, and other major stores now carry these products. Are you dairy free?? They all ALSO HAVE DAIRY FREE OPTIONS! WHAT!!!!! Yup! Happy Saturday!

Snack or Light Breakfast!

Love a good bagel? One of my favorite things was a bagel with cream cheese and bacon. Not sure why, but its just plain good! I can not handle dairy anymore, but there is a healthier option!

Everything Bagel Thin (1 whole bagel), Low Fat Cream Cheese (30g is a serving), Two slices of Turkey Bacon!! Replicates the above at a Fraction of the calories and macro nutrients!

Macros for the above sub: Protein: 11.4, Carbs: 27.4, Fat: 7.6. I mean, most regular size bagels are around 45-53carbs just in the bagel!

Physical Hunger or Emotional Hunger??

What are signs of Physical Hunger? This typically comes on gradually and us felt in the body with stomach growling, tired, headache, etc. You actually have time to figure out what will satisfy your body. Your cravings are based on what nutrients your body needs. Lastly, goes away when you eat and you feel satisfied.

Emotional Hunger…This tends to come on rapidly after some sort of emotional trigger. Have a bad day? Break up? or Argument with your friend/co-worker/spouse? These cravings come on with a sense of urgency and panic, which cause you to crave a specific food. The cravings also do not go away when you ear what it is that you thought you wanted and usually it feels like no amount of food will leave you satisfied.

The key here is to be able to know the difference. Pay attention to what your body is telling you and take care of it the best way possible.

BBQ Chicken & Roasted Sweet Potato Bowls (makes 3 servings) Adjust as needed.

2 Medium Sweet Potatoes, 1 Large Yellow Onion, 2 TBSP Olive Oil divided, 1/2 tsp salt divided, 1/2 tsp Garlic Powder, 1/2 tsp Chipotle Powder or Chili Powder, 1 Head Broccoli, 1 Pound Boneless Skinless Chicken Breast, 1/2 Cup BBQ divided, and Salt to taste.


Pre-Heat Oven to 400 degrees F. Peel and chop the sweet potatoes to small chunks. Chop onion into 1″ pieces. Put potatoes and onions on a lined sheet pan, Toss the sweets and onions with 1TBSP olive oil, 1/4tsp salt, garlic powder, and chipotle powder. Bake at 400 for 20min. Toss sweets and push to one side of pan. Add broccoli and toss with 1TBSP olive oil and 1/4tsp salt add chicken breast and brush with a quarter cup of BBQ Sauce. Bake an additional 15-20min at 400 until the chicken is done. Remove pan from oven, shred, toss with remaining BBQ sauce, add to bowls with roasted veggies and serve immediately!

Macros: Fat: 13g, Carbs: 53g, Protein 34g.

This Weeks Point Challenge!!!!

This week we will be talking recipes! And not just some random one you find on the internet…. Is there one food item that you are craving? Something you think you can not have anymore because it may not fit in the macro numbers you are currently assigned? Chances are there is an option that exists, you just may not of found it yet. Interested?

This weeks challenge is to share your favorite recipe that duplicates something you loved prior to trying out macros. For example…Say I loved Pizza and felt like there was NO WAY I could make that fit into my daily numbers. With some research and an open mind, I am able to make pizza that fits! Could be with a cauliflower crust, or pita bread. Reading the labels on the pizza sauce or sub with Marinara…chicken, low sugar BBQ sauce (Stubbs BBQ has GREAT macros), a little red onion and low fat cheeses and BOOM, I have a BBQ chicken pizza that actually tastes good and is decent with my macros. You can adjust this in anyway you see fit. I have even made these on whole wheat tortillas!!

SO!!! What you need to do is, Take a picture of the ingredients used prior to making (1point), Take a picture of the dish when its done (1 point), and lastly the Recipe with Macro breakdown for serving, so that others could add that into their food rotation if they like! (1points). Post these on social media by adding them as pictures and the recipe can be in the comment portion, don’t forget to tag Crossfit Pride! (3points) If you do not have social media its ok! I can post them for you just send them to me via text and I will get them posted for you. So you have a chance to get 6 points this week! Don’t miss out! Share! I will be posting recipes this week on the blog with the macro info as well!

All items or if you choose to do one of, are due no later than this Sunday! 4/28

My “Why” **long post alert

For those of you who do not know me too well, here is some background. I have been at Crossfit Pride for over 7 years now. I went to get my Level 1 6months into being a member at the gym. About 6 months after that I was Coaching the Beginner Classes and a few Night Classes. It was such a cool transition because I had a regular job prior to that, which I was really unhappy with. When I quit it was really scary, our boys were 3 and 5, and I worried I was making a terrible financial decision. I never thought in a million years I would be a Crossfit Coach, yet here I am, still coaching and I truly love fitness and all things about it. I still remember how nervous I was coming to my first class with my husband and how I thought all the people in the gym were incredible and so in shape. I couldn’t even lift a 45pound bar off the back wall back then. It has been a really fun journey here.

After my husband and I had been members for a bit we jumped in on a Paleo Challenge to see what the big deal was. It was the start of my interest in food and how it works in the gym. There really is truth in the idea that you can not out work a bad diet. Paleo was great, we lost weight, felt better, and looked better. I was still looking for more fuel in the gym as I felt tired when I was in a workout. I was Paleo for about 3 years, then discovered Macros. It was a BIG change for me. Carbs are your friends! Having a more balanced diet helped my stamina in workouts, I felt even better than before, and my body kept changing. I counted for about 3 years, and now I just try to stay as balanced as possible, having a serving or two with every meal, but really nothing too major.

What I did learn over the last several years is that results that last take time. This is why I love Macro Challenges. So many diets out there have you lose a lot of weight fast and then inevitably you put it back on or some when you try to even out your eating. Macros allows you to safely lose weight and effectively. Your body doesn’t lie, if you are feeding it within your numbers given, you WILL see changes. We have seen such amazing progress over the years doing these Challenges.

If your still reading, you’re the real MVP. LOL. My mom has had a lot of heart issues over the years. Not really her fault or bad diet, just with age and family inheritance, we have gone through 2 heart attacks and 1 stroke-ish episode. Seeing her experience these things, staying in the hospital with her after surgeries, rushing her to the ER, and following the ambulance to the Hospital are more things I NEVER want to have to do, who would, right??

So here is my Why, I do things like eat healthy and exercise in hopes to not have a life of complications and heart problems. I would like to know that I have done everything I can to prevent these things or at least prevent my family from going through things like this with me. It keeps me going. I am setting an example for them, they make certain changes and eat certain things because they see me doing it. For me, thats all that matters. You can say all you want to someone, but I feel like actions and them seeing your live what you say, makes a bigger impact. Its never easy and a lot of days I lack motivation, but I get up and show up. That is better then nothing.

Short on time? Meal Prep Made Easy!

I personally meal prep Sundays and Wednesdays, but you can really do this whenever it fits your schedule. The more options you have on hand the easier it is to throw together a balanced meal that is within your macros for the day!

These are just my major favorites. I change things up a lot or try new recipes when I get the chance because change and variety is good! Keeps things new and exciting..

Protein: I almost ALWAYS make a crockpot of chicken breasts. It’s easy, I don’t have to really do much but toss it all in the crockpot and go about my day. I use roughly 2lbs of Chicken Breasts, 2-3 cans of Rotel tomatoes with chilis, 3 limes, a handful of cilantro, and a can of roasted green chilis. That is it! I put the chicken in the bottom of the crockpot, dump everything on top. If the chicken isn’t fully covered I will add a little chicken stock. You can cook it on High for about 4hours, or Low for 6-8 just check it around 6 hours. Remove the chicken, Shred, put in a container for storage.

Carbs: Potatoes rotate in our house from yellow, to reds, to sweets.. I chop them up, set the oven to 400 degrees, a TBSP of coconut oil, seasoning (whatever sounds good), and bake them for about 20-30min. Store in a container to use during the week.

Veggies: Same idea..whatever sounds good. This week it was Bell Peppers. I sliced them up, a tiny bit of oil or spray (if you need a non-fat option) season with Chili Lime from Trader Joes (Because its so good), and bake for about 10-12 min in the 400degree oven the potatoes were in. I usually just add them with the potatoes towards the end of their time. That way both are done at the same time! Put them in a tupperware and away they go for the week.

Fats: I usually change this with each meal, sometimes avocado, cashews, almonds, things like that. For those of you that can have dairy, cheese works in this too, but make sure you check the protein as well, as it has that too!

Don’t over complicate things, just keep it simple and you can create various things from there! Happy Eating!

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