Archives for Nutrition

Welcome Challengers!!

Today is Day One! Many of you are starting this for the first time and some of you have done this before! Regardless treat each day as a new one. If you mess up, and it will happen, just start new the next day. We are all human.

Our goal this week is survival. I say that because you will be challenged this week with weighing and measuring your food, inputting it into your app, and a workout to do as a baseline. The first two weeks are always the hardest and then you find your groove and you’re on your way. Below are a few things you all will need to get to me in order to be considered to win the challenge.

*Buy In money needs to be turned in (any coach can take it for you and get it to me)

*You will need to send me a before photo front and side view. (Ladies in a sports bra and shorts, Guys in shorts and no shirt) I will not share these.

*You will all be participating in a Baseline Wod that you will do again at the end of this challenge to see your improvements. 

*Pictures and Wod Scores are due to me no later than Midnight, Wednesday,          June 7th.

Baseline Wod


3 Rounds for Time

400M Run

21 KB Swings (53/35)

12 Pull-Ups

For those of you that need to scale the pull-ups, please do the following WOD

“Helen” Scaled

3 Rounds for Time

400M Run

21 KB Swings (44/27)

12 Ring Rows

Remember in order to be considered to win, you will need to turn in your monies, pictures, and complete the baseline Wod by Wednesday June 7th. You may do this Wod during your classes that you attend. Just let the coach know and make sure to make note of your time.  (please contact Coach Jenn before the due date if you are unable to complete the Wod)

Summer Body Challenge

Starts Friday, June 2

Eat like an athlete… you train like one.

Let’s chat about Magnesium…(interesting information)

For many people, a magnesium deficiency causes noticeable negative symptoms – including muscle aches or spasms, poor digestion, anxiety, and trouble sleeping. Yet, magnesium deficiency is often overlooked and rarely tested. Therefore, magnesium may be one of the most underutilized but most necessary supplements there is.

The body loses stores of magnesium every day from normal functions such as muscle movement, heartbeat and hormone production. Although we only need small amounts of magnesium relative to other nutrients, we must regularly replenish our stores either from foods or magnesium supplements in order to prevent deficiency symptoms.

Magnesium is naturally present in some foods, synthetically added to other food products and available as a dietary supplement. Additionally, it’s found in some over-the-counter medicines, such as antacids and laxatives.

Magnesium supplements are available in a variety of forms. The absorption rate of magnesium supplements differs depending on the kind – usually types that dissolve in liquid are better absorbed in the gut than less soluble forms.

How do you know if you should use magnesium supplements? According to the National Institute of Health, assessing magnesium levels is difficult because most magnesium is inside cells or in the bones and not within the blood. This can make blood test results misleading when it comes to determining a magnesium deficiency. (2)

Because magnesium supplements have such few risks for side effects and toxicity, many healthcare professionals are now recommending that adults take supplements regularly to prevent deficiency.

These are the current Recommended Daily Allowance for magnesium depending on your age and gender according to the NIH:

  • 1–3 years: 80 mg
  • 4–8 years: 130 mg
  • 9–13 years: 240 mg
  • 14–18 years: 410 mg for men; 360 mg for women
  • 19–30 years: 400 mg for men; 310 mg for women
  • Adults 31 years and older: 420 mg for men; 320 mg for women
  • Pregnant women: 350-360 mg
  • Women who are breastfeeding: 310-320 mg

It is important to be careful when using any supplement, including magnesium supplements. Consuming any supplement in doses that are too high can create an imbalance in other nutrients and toxicity. Hence, it is usually recommend getting magnesium or other nutrients from food sources, as foods naturally contain other important balancing nutrients.


In light of our recent event we had here on Saturday….

Check yourself.. Are you eating properly? Getting enough sleep? Staying well hydrated?

Maybe you feel as though you are but your body tells you differently. I have battled this cramping for years but when you have to be hauled out in an ambulance it’s time to reevaluate the situation. So here is what I have found:

Hydration – The general rule is to drink at least half of your body weight in ounces. If you weigh 170 lbs, this means you need to drink at least 85 ounces of water daily (this is assuming no activity). Other factors that will make a difference here are how much you sweat during exercise, temperatures, humidity, altitude, etc…. During an endurance event you want to make sure you are drinking at least 16-20oz of water per hour, but that would change based on how much you sweat – every one sweats at a slightly different rate.

Nutrition – You’ve probably heard the phrase, “calories in, calories out.” The problem with this for endurance-based events is that you are burning calories quicker than you can replenish them, causing you to dig into your stored glycogen. An athlete will typically burn anywhere from 600-1500 calories per hour of intense exercise, and we can typically only consume 200-300 calories per hour. So how do we fuel during an endurance event? The most common thing you see is Gu packets. You may need to rely on these if you want to PR in your 1/2 marathon or you are doing your first triathlon. Each of these will typically provide you with 100 calories, which means you ought to plan to take about 2-3 per hour, these are pretty easy to carry.

Electrolytes – Most people think that Gatorade will provide them with everything they need. Sadly, that’s not true. Although these may contain sodium and potassium, you want to find a product that will also provide you with calcium, magnesium and chloride – my suggestion would be Salt Stick Tablets –  typically take at least one per hour of exercise, and if the conditions are warmer you can double up on it. Make sure you are drinking enough water too so you don’t overload your system with electrolytes. The opposite can also happen – flooding your system with too much water and no electrolytes which typically will lead to severe cramping, nausea, vomiting and all sorts of unpleasantness and quite serious possible side effects that could lead to death.


45 Days Ago, 25 People decided to take the challenge to find an improved lifestyle change…

I don’t like the word diet, because thats not what this is. Macros, or also known as Flexible Eating is manageable and maintainable with any and all lifestyles. This Challenge, like all other Challenges we conduct, is meant to show you how to eat for your body, what the intake of good and bad food does to your athletic performance and energy sources, just to name a few. Many of you throughout our check ins were amazed with the energy you were seeing in the gym, just how much more you could lift, or even how you didn’t as bad as you usually did during a workout. All of you had amazing improvements and those of you that stuck this out to the end, well, I am beyond proud of you. Your results and hard work speak for themselves!

We had 18 out of the 25 complete this 45day challenge. All of you PR’d your 400M, all of you vastly improved your Baseline WOD score, All of you lost inches around your waist, and you all lost some weight as well! AWESOME!

When it came down to figure out a winner, two people were consistently in the top 5 for all categories. (400m run, WOD, weight loss, and photos) It became clear to me that this called for a Female Winner and Male Winner. They both clearly hit the mark on their Macro counting, made vast improvements in the gym and its incredible to see their transformation. I asked each winner to write a little something regarding their feelings towards how the challenge went… Happy reading!!



When asked to write about the challenge this is what Christa had to say, 

“Crossfit Family –

I am beyond excited about how this 45 day challenge turned out! I can’t believe I was one of the winners. . . to be honest, I feel everyone who took the challenge is a winner because I know it changed all of our lives and shed some good light on proper nutrition! I have to say the very beginning was rough and tough all at the same time. Beginning the challenge on a Friday was probably the hardest part – rolling right into a weekend where we normally do all of our bad habits. Once we got our macros app installed and got on track with proper foods and snacks it all started to work itself out. Learning portion control, eating more throughout the day (the right foods) has definitely made an impact on my life and Cory’s as well. . . we have vowed to continue down this path after the challenge as we have become very comfortable with this lifestyle. I can’t even begin to tell you how much better I feel, more focused, determined and on track with fitness and wanting to excel even more with Crossfit. Can’t thank Coach Jen, the entire coaching staff at Crossfit Pride and the 8:30am morning class enough for their enormous support through Crossfit itself and this past 45 day challenge. . . we absolutely love our adopted family here at Crossfit Pride!”



A few words from Sammy…

“Doing this macros challenge was fun and a learning experience. With a newborn at home I almost didn’t do the challenge because I thought I wouldn’t have enough time and it would be too hard I tried to keep it simple. I just planned my food a day or two ahead. I always put dinner in first then worked my way backwards. I figured it would be easier to eat more throughout the day then try and stuff myself at night just trying to hit my numbers.”

Many of you have asked to continue along with this style of eating and some of you may feel confident to continue on from here and that is great! That is my overall goal for you.. However, I totally know how it feels to not quite be sure you can handle it on your own and want and need that accountability. My goal is to give you enough feedback and knowledge with Macro counting that you feel comfortable on your own moving forward with this new lifestyle. I offer support and accountability with weekly check ins and measurements, etc. If this is something you would like to continue on for now, the cost is $45 a month. 


Nutrition Peeps! You have several items that are DUE TODAY BY MIDNIGHT…

Failure to submit the items needed will disqualify you from winning.. Don’t Miss Out! After 12am tonight this Challenge is Officially OVER!


Don’t forget to weigh in first thing this am, after using the restroom and text me your stats! The more info the better I can help you!!

You will need to take your “after” photos and submit those to me no mater than midnight, Saturday Feb. 18th!

You will also need to provide me with your scores from the Baseline WOD.. A Run time and WOD time. Also due, no later than midnight on Saturday Feb. 18th…

Don’t forget, you don’t wanna miss out on winning!


Craving Pizza??
BBQ Chicken Flatbread Pizza


  • 2 Flatout ProteinUP CORE 12 Flatbreads
  • 1/2 cup BBQ sauce
  • 1/3 cup cheddar cheese, shredded
  • 1/3 cup mozzarella cheese, shredded
  • 6 oz. grilled chicken breast, torn into pieces
  • 1 tablespoon red onion
  • 1 tablespoon cilantro
  • non-stick baking spray
Preheat oven to 400 degrees F. Spray a large baking sheet with non-stick baking spray. Put 2 tablespoons of BBQ sauce on each flatbread and spread evenly on the flatbreads. Sprinkle both cheeses over the flatbreads. Mix the remaining BBQ sauce with the grilled chicken and place on pizzas. Top with the diced onion. Bake for 5 minutes. Sprinkle the cilantro on top and serve.

Don’t Lose Hope!

I just wanted to touch on a few things as I feel it is helpful to hear. Some of you have had weigh-ins and the number on the scale has not moved. This is completely ok and understandable. The thing you need to keep in mind is this, we cant judge everything on that number. Muscle weighs more then Fat. You all are working hard in the gym and this style of eating helps you maintain and grow muscle while losing body fat. Just because that number doesn’t go down, doesn’t mean you aren’t making GAINS!

Remember we took measurements! I will be taking your measurements throughout this week as I see you all..SO if your at the gym and you see me come up and have me measure you! I am really proud of all of you. 6 weeks is no joke and I know it can be hard at times. Many of you have discovered that fueling your body with certain foods can make or break you in the gym. I wanted this challenge to be an eye opener and a motivator. Healthy eating doesn’t have to be boring and it can be really effective!

Have a Great Wednesday!

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