Why should you start a nutrition challenge?


Why should you do a nutrition challenge?

Click the video above to watch on YouTube or continue reading…

Three reasons.

  1. Our brains love to have a starting point and a stopping point. With a nutrition challenge, we have a firm date that we’re definitely going to start and there’ll be a set end date. It’s four weeks, 28 days. Our brains love it.
  2. It’s a great way to get started with something small. It’s just a four week commitment, not a three month, not a six month, not a 12 month commitment. See if you like it, see if it works for you, and if it doesn’t, you can move on.
  3. PRIZES!!!  My goodness, you get free lunches for a month, that’s the grand prize from Front Door Gourmet.

These are the top three reasons why you want to get started in a nutrition challenge.

Send an email at CrossFitFulshearNutrition@gmail.com or sign up at the gym.

You **DON’T** have to be a member to do it.

Let’s have fun!!!

 

 

Body “Neutral” vs. Body “Positive”


“Body Positivity” has taken on a life of its own ever since Instagram became a staple of our daily lives.  The idea — that you should feel good about yourself and love your body no matter your size — has great intentions.  YOU ARE MORE THAN YOUR LOOKS!  You are *NOT DEFINED* by the way you look.

But the downside comes when people focus so much attention on their bodies, for any reason.

Enter body neutrality.

Body neutrality is the philosophy that while we want our bodies to healthy, our looks do not define who we are.  We are happy with what our bodies can do, how they perform, and that we only have one body so we should make the most of this opportunity.

The truth is that no one loves their body all the time.  We have bad days.  We have “fat” days.  We have sluggish days.

And that’s OK.

Because we strive for a sense of peace with our bodies.

Great Instagram post >>>​ ​Beyond Beautiful on Instagram

Looks vs. Performance

Lots of people join CrossFit Fulshear because they want to change something about their body. And while working out may lead to body positivity — most people do feel better about their bodies after a workout — you may find it difficult to always feel positive about the way you look.

If you’ve been struggling to feel body-positive, try switching your focus to what your body can do. Come up with a physical goal you’d like to achieve, and talk to one of our coaches about how you can reach that goal.

You don’t even have to come up with a goal to practice body neutrality. You could just try to start appreciating your body for what it does for you. Maybe you love that you can go for bike rides with your kids, or that you’re able to work out regularly.

Recipes


SOMETHING AS FUNDAMENTAL AS NUTRITION & FITNESS SHOULDN’T BE OVERWHELMING

Over 80% of people will regain the weight they worked so hard to lose. It doesn’t have to be this way.

Breakfast Recipes:

 

 

Lunch Recipes:

 

Snacks:

Dinner Recipes:

How to Enjoy the Holidays with as Little of a Hangover as Possible


With the Christmas season upon us, and parties happening all around us, how can we enjoy adult beverages without the dreaded hangover the next day (or two)?

  1. First, recognize that healthy nutrition habits throughout the day will help alleviate most of our hangover symptoms from a night of over-indulgence. And over-indulgence is not limited to alcohol beverages. Overeating sugar can make us feel terrible the morning after, as well.
  2. Hydrate, Hydrate, HYDRATE!!! If you follow none of these other guidelines, at least drink plenty of water throughout the day.
  3. Eat plenty of fruits and vegetables throughout the day, especially green leafy vegetables. You need to take as many steps as possible to ensure you are getting plenty of vitamins and minerals. You may be thinking, “I don’t like vegetables.” I hear you. Think of eating your veggies as “pay to play.” Your price for playing at tonight’s party is eating a big bowl of vegetable and/or fruit salad during the day.
  4. Drink a glass of ice water when you first arrive at the party. This will help you stay hydrated, allow you to mingle with a glass in your hand, and delay (for just a bit) your upcoming over-indulgence.
  5. Stick with clear liquor and/or whiter wines. Darker liquors and red wines have ingredients that are known to cause many hangover symptoms.
  6. Limit the addition of sugary mixers with your liquor. This is an excellent idea for limiting your total calorie intake, as well.
  7. In between adult beverages, have a glass of ice water. This will keep you hydrated.
  8. Walk around and mingle. Walking keeps us more aware of how much we have had to drink.
  9. Enjoy the conversation more than your adult beverage.

4 Things Your Kitchen Needs for YOU to Lose Weight


Welcome to the year 2020!  If you are looking to revamp your life by improving your nutrition, here are four things you need in your kitchen to help you reach your goals.

#1 Instant Pot

We know the thought of spending your Sunday afternoon to prepare meals for your week can be daunting.  But after years of practice, we know a few tools can cut our meal prep time in half.  The first item on our list is the Instant Pot.  Think of a crockpot on steroids.  In a crockpot, you can roast a whole chicken with carrots, corn, potatoes overnight.  In an Instant Pot, your entire meal is done in less than 60 min.  Stews, roasted meats, and oatmeal can all be prepared by this single kitchen utensil.

#2 Muffin Tin

If your goal is to lose weight, then limiting portion sizes becomes priority #1.  You can make delicious meals that are all made in a 3-oz portion just by baking your food in muffin tins.  One of our favorites is to scramble eggs with meat and vegetables in a mixing bowl, and then pour the mixture about halfway up the tin cup.  Fill the remaining tins, bake for 12-15 minutes, and then transfer your egg muffins to a bowl for storing in the refrigerator.

#3 Scale

Speaking of portion control, most of us don’t realize how much food we eat.  Here’s a trick, especially with the food we know is unhealthy: never eat out of a bag.  Chips are a great example.  Use a scale the next time you eat your favorite BBQ (or Ranch or tortilla) chips.  Eat only one serving at a time by weighing 30 grams of chips into a bowl.  If you want more, go for it!  But at least you will know how many servings you are eating.

#4 3-Compartment Containers

After you have prepared your food, take a few extra minutes to portion it out into 3-compartment containers.  This way, your meals will be grab-and-go and ready for you in the morning on your way out the door.  (The veggies go in the “big” compartment!)  How often have you had great intentions buying food, maybe even cooking it and forgetting about it or letting it go to waste?  We have ALL been there.  The 3-compartment container will help.

Take action…

If you don’t yet have any of these tools, try starting with just one.  See how it goes.  If you don’t want to cook or lack the time, try a meal prep service.  Front Door Gourmet is a remarkable service.  You can place your order online and pick up your food for the week at CrossFit Fulshear conveniently located in downtown Fulshear.  Learn more at https://frontdoorgourmetcatering.com/

InBody


You Need to Know

You need to know your body composition, how much muscle mass and body fat you have.  For some people, the amount of body fat is dangerously impacting their lives.  Other people need more muscle to carry their own body weight more efficiently.  We can solve these problems through nutrition and training.  We can also measure our progress.

We do this through our InBody scale, which you can access for free as part of your monthly membership.

Quick Testing

Our InBody quickly measures fat mass, muscle mass, and body water levels. No dunking. No pinching. No discomfort. Simply stand on the device and hold the hand electrodes.

No Estimations

Only impedance is used to determine your body composition results; no empirical estimations such as gender and age are used or required to predict your body composition.

Track via Your Phone Number

Enter your phone number before every scan, and you can measure your progress as you get the body you deserve!

Learn more at https://www.InBodyUSA.com

What are the Benefits of CrossFit Shoes?


There are very clear benefits of wearing shoes specific to CrossFit because we perform such a wide range of activities.  CrossFit workouts consist of everything from sprints to heavy weightlifting and rope climbing to box jumps. It’s clear that a running shoe, or cheap workout shoe won’t stand up to this kind of test. That’s why you should consider a specialized Cross Fit shoe.

Here are some specific reasons why you might consider CrossFit shoes instead of running or general training shoes:

  • Comfort
  • Flexibility
  • Balance
  • Durability (especially with rope climbs & handstand push-ups)
  • Heel-to-toe drop
  • Ankle rolls
  • Balance
  • Shoe weight

Some great options to consider are Reeboks, Nikes, and NoBulls.  There are definitely other options available, but you should be able to find a pair of shoes that work for you among these three brands.

The Top 4 Reasons your Nutrition Plan has Failed


You want to look better, sleep better, and feel better. You know that taking care of your nutrition is important. And you have tried. But it isn’t working… at least it doesn’t work for very long. Nothing you try seems to stick. AND YOU BLAME YOURSELF. You think that if you just had more willpower… if you just had more discipline… if you just cared more… you would be better.

Here’s the truth: It’s not your fault.

Read this again: IT’S NOT YOUR FAULT!

Our entire society is designed to make you gain weight, stay stressed and spend money.  But there is HOPE.  There are LOTS of nutrition plans that deliver results.  Getting the ‘right’ plan is *not* the issue.  Setting yourself up for success in the plan is the issue.

Here are the top 4 reasons why people fail in their nutrition plans.

1. POOR PLANNING

The plan is not both ENJOYABLE and HEALTHY.  The first step in reaching your goals is developing a healthy relationship with food.  Eating needs to be enjoyed every time.  There will be some meals that are more enjoyable than others, but eating is not meant to be punishment.  Sometimes, in our desire to eat “healthy” we remove the things that make us want to eat… like flavor.  And sometimes in our desire to eat enjoyably, we add too much flavor.  Balance is the key, and this is when a nutrition coach can help.

2. SELF SABOTAGE

Many people eat great during the week, but then ‘cheat’ on the weekends. If your weekend begins on Thursday night and ends on Monday morning, that’s no longer a treat, it’s a habit. Even if you only splurge on dessert and alcohol two days of the week, that’s 28 % (TWENTY-EIGHT !!!) percent of the week.

3. LACK OF PATIENCE

Wherever you are didn’t happen overnight; neither will the changes to your body that you’re working towards.  The body is a fickle machine and responds to changes in its environment in ways we don’t even realize in an attempt to keep the status quo.  If the status quo for you was carrying an extra 50+ pounds over the last few years; well despite what shows like “The Biggest Loser” want you to think, this stuff takes time.  And those variables mentioned earlier…those all play a role here.

4. NO PLAN

Following a new plan, which lasts for a month and also includes ‘cheat’ days (see #2 above), is not a plan.  Taking all the gossip and quick fixes from Facebook, Instagram, and Yahoo! News is not going to get you the results you want.  Time and effort researching a nutrition plan are not nearly as important as implementing that plan.

4 Ways to Relieve Chronic Back Pain


If lower back pain is giving you problems, here are four ways to seek relief.  Low-back pain is one of the top reasons that Americans see their doctors.

  1. Exercise! Before rolling your eyes that a gym is suggesting you get more exercise, consider how much exercise you were getting when your back issue started.  Most people have issues that started with a single event where we lifted more than we could handle and then twisted or awkwardly arched our back during the movement.  Regular physical activity eases muscle inflammation and tension.
  2. Lose weight!  Extra weight, especially around our stomach, worsens back pain because it shifts our center of gravity forward. This shift puts pressure on our low backs.
  3. Stop smoking!  Smoking restricts the flow of nutrient-rich blood to the spine.
  4. Sleep on your back!  Sleeping on your stomach may help with snoring, but there are many downsides to sleeping in this position. It flattens the natural curve of your spine.  Plus sleeping with your head to one side can cause neck strain.