Why Hydration is Critical – Especially Right Now!

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It’s been hot. Like really, really hot. And it’s got me thinking about hydration a lot more. The “eight 8-ounce glasses”recommendation gets thrown around a lot, but how accurate is it really? And why has it become the default? Every day your body sheds some water through respiration (good ol’ breathing), sweat, urine, and other really important metabolic activities. So if you don’t consume enough water, you start to experience symptoms such as headaches, tiredness, and difficulty concentrating. At that point you’re dehydrated. Being chronically dehydrated can disrupt normal body functions and contribute to several issues like constipation and kidney…

Eat to Lose Weight

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“Metabolic damage” and “starvation mode” are probably terms you’ve heard before. They are often used when referring to the physiological changes that take place when someone is eating too little calories for too long. This lack of calories can be from limiting calories or upping exercise without accommodating with more food intake. Our bodies are fantastic at adapting; when we add an extra day of training into our schedule, we might be sore for a week or two but we adapt. Soon it feels like we were always Crossfitting 4 days a week instead of 3. When we take calories…

Nutrition tips With Jessie

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What diet of “lifestyle” change have you tried? I’ve done a handful. Some have served me well and some not so much. Like the time I did a “cleanse” (btw – I have perfectly good kidneys for that) that required me to only eat about 6 bananas a day for several days. [caption id="attachment_12366" align="alignnone" width="415"] For the longest time, low-fat, high carb diets were all the rage! Cereal companies and smoothie stores rejoiced. Things abruptly switched gears when Atkins diet stormed on the scene. People were abandoning bagels for eggs and cheese. We demonized carbs and let high fat…

Nutrition Tips with Jessie

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So maybe your last diet (“lifestyle change”) didn’t go well. You decided to be stricter in your efforts and committed to another one … but that one didn’t pan out, either. Now you’re trying again with different rules, but you’re feeling frustrated and disappointed. While you may simply be trying to find a way of eating that aligns with your goals and your life, jumping from one set of rules to another (again) is a misguided approach that usually won’t lead to the desired outcome. The term “diet” implies that there’s a temporary timeline associated with that particular approach. It’s…

How Under Eating Affects Your Training And fat Lose Goals

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  Many of us intermediate or beginner Crossfitters don’t have a great perspective of what “enough” food really is—especially when trying to lose weight. The idea of sacrificing food can actually hinder fat loss, strength gain, energy levels, and overall health. With so many fad diets and eating trends flying around countless athletes are misled into eating far less food than they actually need to support high-intensity training. And while we might understand that inadequate food intake can negatively impact our performance in the gym, we simply aren’t used to eating enough food. While a slight caloric deficit should cause…

Healthy Breakfast Sausage

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Breakfast Sausage Recipe Prep Time: 15 minutes Yield: 12 Patties or 24 Mini-Sausage Meatballs Say goodbye to unhealthy pre-packaged breakfast sausage by making your own with this easy breakfast sausage recipe. Ingredients 1 lb. Ground Pork 1 tsp. Celtic Sea Salt 1 tsp. Sage 1 tsp. Thyme 1 tsp. Paprika 1 tsp. Black Pepper 1/2 tsp. Cayenne Pepper 1/2 tsp. Nutmeg Directions Measure and mix spices. Add spices to ground pork. With hands, mix spices and pork together. For mini-sausage balls, roll into 24 balls and place each one in mini-muffin tin. Bake at 350°F for 20-23 minutes or until no longer pink in the center. For sausage patties,…

Breakfast-Quick and Easy

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Eating a diet full of foods that promote lean muscle and performance can be a daunting task for the newbie but recipes like this are the epitome of convenience! These make a great grab and go breakfast or a quick mid day snack. Easy Egg Cups 12 Eggs 12 Slices of Canadian Bacon Preheat oven to 350F. Line a 12 count muffin tin with a slice of canadian bacon. Crack an egg on top . Salt and pepper to taste. Add veggies if you like. Bake for 18-20 mins. Enjoy!

7 Great Reasons to Avoid Sugar

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We've been saying "sugar is the devil" for a while now and it has been generally accepted that sugar intake should be limited. The current recommendation is no more than 6 teaspoons a day. While that is mighty generous, most Americans consume for more. Aside from being in the obvious sweet foods, sugar goes by many different names and hides in unlikely spaces. 1. SUGAR IS FULL OF EMPTY CALORIES Sugar provides pure calories and is completely lacking other essential nutrients, such as fiber, vitamins, and minerals. Sugary drinks and foods generally don’t fare much better, and they take up…

Operation Fitness Project

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[embed]https://youtu.be/gmnKxD_jWCw[/embed] Operation Fit by CrossFit St. Charles is a movement to help you lose body fat, gain strength, boost happiness, increase confidence, and feel better overall. Whether you are looking for the perfect fitness family, a challenge to your routine, or just starting your fitness journey, this challenge is for you...AND YOU CAN EARN YOUR MONEY BACK. Operation Fitness, starting January 22- March 3, is a 6 week Challenge consisting  of : Beginner friendly classes at CrossFit St. Charles Nutrition guidance from our highly educated and certified staff Community support from one of the strongest CrossFit families there is! All…

Leading Diets Demystified

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Demystifying 4 Leading Approaches to Nutrition Eating a diet that promotes health, lean muscle, weight loss and optimal performance can be elusive to many. There is so much information available that it can be terribly overwhelming. What works and is sustainable for some may not be the best option for others. While there is science to support different approaches to what is healthy, each person’s response and requirements are different, individualized nutrition is decidedly an art. In preparation for Coach Ben’s nutrtion talk on Saturday, we’ll wade through some of the info. A comparison will help demystify a few of…