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how much will your habits cost you?!?!

Everything we do today affects us in some way, shape, or form in the future. I think we learned that when we discovered how bad smoking is for us, or when we discovered what carcinogens are, but what about our other choices?

We choose to drink too much alcohol, eat too much sugar, and fill our grocery cart with processed junk. We also choose to sit at a desk all day, then sit in a car, and sit on our couch, and we avoid movement. What price will we pay for not exercising or for making poor food choices? 

Think about this for a second, we are animals who are made to move and feed off the land. Yet we still drink soda and participate in activities that cause harm to our bodies for enjoyment. The worst part is that we DON’T EVER STOP TO THINK ABOUT THE FUTURE.

One day these choices will catch up to us- saving money to buy the big bag of chips because they are on sale (this is just one simple example) that will cost you in the long run. What will that cost be? Your Health.

This is the cost of all our medical bills, pain, immobility, and independence that could be a result of our current poor choices. In case you didn’t know a trip to the doctor is EXPENSIVE and not having a good quality of life is depressing, to say the least. Who doesn’t want to be able to play with the grandkids (or great-grandkids) or be able to take care of themselves?

The great news is that you CAN CHANGE this outcome!! You have CONTROL over your current habits and research shows by following a few guidelines you can lead a much healthier lifestyle- leading to a better quality of life. Here are the simple steps to being more healthy:

  1. Maintain a healthy diet- this means eating as little processed foods as possible and focusing mostly on whole foods (think the perimeter of the grocery store)
  2. Maintain consistent physical activity- this means working out at least 3x per week and trying to attain a goal of 10,000 steps per day (at least 8,000 for those who feel that’s too much)
  3. Reduce sugar intake! Men shouldn’t consume more than about 36g per day and women should limit it to around 25g per day according to the American Heart Association.
  4. Not smoking
  5. Moderate Alcohol intake- this means limiting your intake to an average of ONE beverage per day!! (I don’t mean one of your pours of wine or vodka- we mean the actual serving size)

The hard part is making sure you actually stick to these basic guidelines. Our society is full of bad influences from the people we hang around to the commercials we watch, so living a healthy lifestyle when we are full of influences and busy schedules can be difficult to do on your own. We recommend that you find an accountability buddy and ask them to help keep you accountable.

If you can’t find one- we are here to help! It is our goal to empower YOU to be able to set the habits in place to do this on your own!! All you have to do is get started by booking a Free Intro!!! Shoot us an email or send us a message on Facebook!!!! powerandgristcf@yahoo.com

Check out this awesome article from Harvard University HERE

keeping yourself accountable

For most people, the idea of weight loss comes with an end date. “I just want to lose 20 pounds.” You lose those 20 pounds and then what? You go right back to what you were doing before.

In most cases, those 20 pounds are back faster than the time it took you to lose it. So why is it so easy for us to gain that weight back?

Consistent, long-term weight loss and healthy eating can only be maintained when we use accountability tools to keep us on track long term. Without accountability, we don’t have that little voice saying, “make the right choice, you will be happier later.”

Accountability can come in different forms, and using several will help keep you on track.

Nutrition Challenge– A challenge or one month of nutrition coaching will help you get started, but it is important to continue with monthly coaching to ensure you are on track.


Ongoing Nutrition Coaching – Ongoing nutrition coaching ensures you have a person checking your food logs and helping you work through challenges. Your nutrition coach will also guide you to make the right choices on a daily basis.

Updating Your Goals – So you reached your goals, short or long term. Now what? Revise your goals so you have something to strive for.

Accountability Partners – Find someone who has similar health goals as you. Check-in with each other periodically so you don’t feel alone in the process.

Periodic Biometrics – Monthly or bi-monthly biometrics allow you to make sure that what you are doing is working. Without biometrics, body fat and muscle can change depending on your workout schedule and eating.

Food Logging – You met your goal, so you want to treat yourself. It is ok to have a treat and move on, but make sure you continue to log your food so that you do not go overboard. Food logging shows you the real impact of that treat.

Weight loss should never be the end goal. Keeping the weight off, continuing to build muscle, and feeling good overall can only be maintained with accountability tools.

How are you going to keep yourself accountable?

3 reasons why feeling hungry is…… okay!

3 Reasons why feeling hungry is a good thing (and it’s not what you think!)

One thing that “diet culture” has taught us is to fear hunger. Whether it is an ad for the latest appetite suppressant, or the readily available snacks to prevent from ever being hungry-the message is the same: it is NOT ok to be hungry.  As we start to talk more about mindful eating, let’s discuss 3 reasons why feeling hungry is a good thing:

  1. Our bodies naturally regulate their caloric needs each day. We get a signal when our bodies need more calories, a hunger cue.  If you learn to respond to this cue with the appropriate response (ie you eat) and learn to stop eating when you are full, you will be giving your body exactly how many calories it needs. 
  1. Your hunger cues can let you know if you are eating enough at each meal, and also if you are eating in the correct balance.  If you find yourself feeling hungry 2 hours after you ate lunch, perhaps you didn’t eat enough at lunch, or maybe you didn’t eat in the proper balance (plate method!)
  1. If you are NOT feeling hungry 4-5 hours after you ate, that can be a signal that you overate at your previous meal.  If you are dialed into what true hunger feels like, it can help you learn how to stop eating when you’re full as well.

The first step to beginning to eat according to your hunger cues is to build awareness of what it feels like to be hungry, and to be ok with that feeling. Hunger is NOT an emergency, it is just your body’s way of letting you know that it’s ready for some more fuel. If you would like to learn more about this lifelong solution to weight management reach out to us for a complimentary nutrition consultation- see if we can help you achieve the goals you’ve been wish to achieve! email us at: powerandgristcf@yahoo.com

why is loosing weight so hard?

Why is it SO hard to lose weight?

How many times do you ask yourself this question?

Anyone with a weight loss goal, who is working hard on establishing healthy habits, and trying to decrease the frequency of making unhealthy choices knows that losing weight takes time! 

By now, you’ve likely heard our nutrition coaching staff say that progress is rarely a straight line and that your weight loss journey is going to take a long term approach to dial things in. This long term approach takes much dedication and patience on your part. Paying attention to nutrition and taking the time to learn healthy habits to keep the weight off and be healthy across your lifespan is tough, but rewarding work. 

Our nutrition coaches work with clients at various points in their journey. Everyone has their own reasons for wanting to improve their nutrition. While losing weight is not a goal for everyone, losing weight and lowering body fat is the most common goal we hear. Many people acknowledge that they need an accountability partner to help lose weight because they encounter some all too common roadblocks during their weight loss journey.

Let’s take a look at 3 of the most common roadblocks to lose weight:

  1. Looking for quick fixes or following fad diets – 

It is often really tempting to follow a diet that you have heard has worked for someone else, which has led to a rapid weight loss. What you don’t know about this is that often these quick fixes or fad diets are super restrictive and are tough to sustain, leading to the regaining of weight. 

There is no one size fits all approach to weight loss. The benefit of meeting with a nutrition coach is that we work with you to come up with an individualized plan that fits your lifestyle. We also teach you to layer healthy habits over time and communicate with you regularly regarding strategies to stay on track with your goals. 

  1. Not paying attention to what is going into our beverages – 

So many times, we look at incorporating lots of healthy foods in our diet when we are trying to lose weight, but we forget to pay attention to what we are drinking. Things like sugary coffee beverages, regular soda, and fruit juices are packed with sugar and extra calories that can stand in the way of our weight loss goals. 

Our nutrition coaching staff helps to educate you about these commonly overlooked roadblocks, teaches you the importance of logging, and helps you learn to read food and beverage labels. These tactics will help you make a more informed decision about these types of items and see how drinking these beverages affect your goal attainment.  

  1. Going all in and making too many changes at once – 

Weight loss is a marathon and not a sprint. There is a tendency to want to make too many changes all at once in order to meet our goals sooner. What we see is that this is WAY too overwhelming, and people aren’t investing the time it takes to make healthy habits part of their foundation. 

You may hear your nutrition coach say that there is a 3-month minimum time commitment required when entering a nutrition program. This is not to be mean, but rather help you achieve your goals by truly taking the time to learn healthy habits and avoid the temptation to make too many changes all at once. 

If you are looking to get some help with overcoming your own roadblocks on your weight loss journey, our nutrition coaching staff is here to help you be an accountability partner to achieve these goals. Schedule a free intro and get started on achieving your weight loss goals! Send us a message on facebook or email: powerandgristcf@yahoo.com

try these 5 tips for boosting your immune system through covid-19

The Coronavirus (COVID19) is here and many people are wondering how to stay healthy. Here are 5 tips to help boost and support a healthy immune system:

  1. Exercise
    The key is to get moving, and consistently! Research has found that participants who consistently exercised had fewer sore throats, headaches, fevers, and other ailments than those who exercised one or less times per week.
  2. Sleep
    Get your 8 hours! Research shows that those who averaged less than seven hours of sleep a night were three times more likely to develop a cold than those who averaged eight hours a night.
  3. Whole Food Sources of Nutrients
    Skip the supplements and instead load up on the fruits and veggies. A balanced diet with an emphasis on fruits and veggies appears to be beneficial to your immune system. Research has shown a correlation between increased fruit and vegetable intake and increased immune response.
  4. Hydration
    Drinking enough water is important to keep hydrated on a regular basis, especially during seasonal illness. Research shows that drinking adequate water staves off infection and boosts immunity. Staying hydrated also helps your body naturally eliminate toxins and other bacteria that may cause illness.
  5. Positivity
    People who keep a positive mindset were much less likely to become sick than those who express a negative outlook. Research has found that people are five times more likely to develop a cold if they have significant stress in their life persisting for a month or more. Additionally, those who kept a positive attitude also experienced milder symptoms when they were sick.

5 Tips to avoid the “Quarantine 15”

Do you remember the “Freshman 15”? This is an expression that refers to the average weight gain during the first or freshman year at college. The weight gain is commonly caused by unhealthy food choices, not exercising regularly, late night eating and excessive junk food and alcohol consumption. Let’s not let these unhealthy habits make a comeback while practicing social distancing and staying home. Here are 5 tips to avoid the “Quarantine 15”:

  1. Create a Schedule and Get Into a New Routine
    This includes when you are eating or exercising. Creating a schedule for your daily tasks and activities that you’re able to stick to will help you to form healthy habits. Make a list to help structure your day. Be specific where you need to be. For example, you might want to write out a schedule for your meals and snacks to help stay on track.
  2. Commit to Make Exercise a Priority
    Log your workouts and find an accountability partner to help you stay on track. Setting a goal is key to keeping your exercise routine on track. Utilize a fitness app like SugarWOD to log and track your workouts. Having an accountability partner increases your probability of achieving a goal by 65%. Thus the likelihood of getting new habits to stick dramatically increases when you set a time to report back to someone on your progress.
  3. Sleep 8 Hours Per Night
    Adequate sleep is vital to immune healthy, weight loss and hunger management. Limit electronic device usage like smartphones and computers in the evening. Don’t consume caffeine late in the day (after 3 or 4 pm). Try to get in the habit of waking up and going to bed at consistent times to ensure adequate nightly sleep.
  4. Eat Meat, Veggies, Nuts & Seeds, Some Fruit, Little Starch and No Sugar
    Eat real food and load up your plate with veggies first. Utilizing the Plate Method is one of the easiest and most effective methods for improving your diet by eating a balanced meal of high-quality whole foods. Eat ½ of your plate of non-starchy veggies first, then eat ¼ of your plate protein, and lastly eat ¼ plate of starch. If you are still hungry go back for more non-starchy veggies.
  5. Stay Hydrated
    Don’t drink your calories, eat them – stick with water! Drinking sufficient water assists the digestive system eliminate fats from the body more efficiently. Staying adequately hydrated also decreases appetite. In fact, it is common to mistake thirst for hunger, so if you feel like snacking, try drinking a glass of water first!

Feel like you could benefit from extra support? Feel like you’re flailing without a game plan? Don’t wait until it gets COMPLETELY out of control, let us help you! We still offer virtual 1:1 nutrition coaching and our members are DOING AWESOME!

10 ways to get the most out of nutrition coaching!

You’ve probably seen stuff on social media about the nutrition program and the benefits of doing nutrition coaching. 

You may be motivated to participate in nutrition coaching to lose weight, gain confidence, improve performance, or to decrease your risk of developing chronic diseases. 

Whatever your WHY… HOW can you get the most out of your nutrition coaching experience? As you contemplate getting started with nutrition coaching, here’s a list of the top 10 ways you can get the most out of your nutrition coaching experience:

  1. Sign up for a long term approach – be ready to commit to at least 3 months of improving your nutrition from the beginning and roll into a wellness membership for accountability to really learn healthy habits.
  2. Show up for your monthly nutrition appointments and participate in your regular virtual check-ins with your nutrition coach via the HSN app. Staying connected with your coach helps you to recognize all the great things you are doing with nutrition, and to strategize other difficult areas to help you stay on track with your goals. 
  3. Be Honest. Honestly logging your food helps your nutrition coach highlight bright spots and areas for improvement. Log your food – the good, the bad and the ugly!  
  4. Enlist help from an accountability partner – your nutrition coach is not your only support person- Who’s your workout buddy that will call you up if they don’t see you at the gym? Who can support you at home or at work to keep you on track with healthy eating?
  5. Keep it simple– don’t overthink things. Putting too much emphasis on meal plans or macronutrient goals can be stressful! If you balance your plate with healthy carbs, proteins, and fats, and reduce the amount of sugar consumed, you are setting yourself up for success and reduced risk of chronic diseases.
  6. Adopt one healthy habit at a time and make this a part of your foundation to avoid the quick-fix mentality. Your nutrition coach will help you identify just a few action steps each month to help you avoid the temptation of making too many changes all at once and getting overwhelmed and burnt out.
  7. Don’t isolate. You can still have fun with friends and participate in gatherings, eat out, and be social. Your nutrition coach has many resources for you to make healthy choices while traveling, attending an event, or eating out. 
  8. Meal prep. Pick out a time each week that you can prep a couple of simple things to deal with busy times of the day. Going into the week with a plan, and ready-made meals is a great way to stay consistent with healthy eating. 
  9. Don’t stress over your food. You don’t have to be a gourmet chef and make fancy recipes. Your coach will give you some simple recipes from the https://healthystepsnutrition.com/healthy-recipes/ website to help get you started on balancing your plate, and help give you tips for finding the whole, real foods at the grocery store. 

Commit to your health. Contact us to book your free intro and get started with nutrition coaching today. There are two ways to get in touch with us. 1. shoot us a message on facebook. 2. Fill out this Form & we’ll contact you: https://powerandgristcrossfit.com/nutrition-contact-form/

5 SIGNS YOU ARE HUMAN…

As humans, we strive to be the best version of ourselves. With these efforts, there is a tendency to be perfect, go all in, be 100%… It is no different when it comes to making improvements with our nutrition.

That is stressful.

When we talk about taking a long term approach and adopting healthy habits over a lifespan, we do not expect that you are 100% dialed in all the time. We are imperfect humans who make mistakes. Part of being human is accepting that we won’t be perfect. This is especially true when we are making efforts at improving our nutrition. 

So, when we look at nutrition, what are 5 signs that you are human, and how can we address these areas?

  1. You get hungry when you don’t eat for long periods of time. Sometimes, despite our best efforts to meal prep and plan for a busy day, we don’t eat enough food. Here are some ways to approach this. 
    1. Make the best choices possible when on the go. Often gas stations or grocery stores will have healthy options like fruit or yogurt for a quick snack. 
    2. Have the mindset that being hungry is not an emergency. 
    3. Being hungry and failing to plan out a meal or snack is not an excuse to eat unhealthily and overeat. 
    4. Hunger may also be a sign of thirst. So take a moment to drink some water. 
    5. If you do mess up and find yourself really hungry, remember that each day is a new day to plan out meals and snacks to better prepare to fuel all that you do.
  1. You have nutrition slip-ups. All of us as humans will overeat or over-drink from time to time. It’s important to address that this happens, but more important to look at how to get back on track after a slip-up.
    1.  Don’t use this as an excuse to let things slide for the next several days. 
    2. Avoid beating yourself up for slip-ups. This happens and it doesn’t define who you are as a person. 
    3. Give yourself permission to be a little imperfect. 
    4. If you have a slip-up, use this as motivation to get back on track and make better choices at the very next meal or snack. 
    5. Give yourself acknowledgment that you overcame the slip-up.
  1. You love dessert and all things sugary. Sugar not only tastes amazing but on a deeper level, when we eat sugar, this leads to a release of dopamine, the “pleasure and reward” chemical in the brain. When we eat sugar, our brains are often triggered to want more and more of this great tasting substance. To stay on track, here’s a way to make a healthier choice if you are craving that bowl of ice cream before going to bed: 

Banana ice cream recipe: 

Take 2 ripe bananas, slice them and place in the freezer. Add bananas to a food processor, and blend, scraping down the sides of the food processor occasionally. Continue to process until smooth, approximately 3-5 minutes. Optional: add a small amount of nut butter and unsweetened cocoa for a peanut butter/chocolate version of this healthier alternative to soft-serve ice cream. 

  1. When you are stressed, you don’t crave broccoli. Emotions play a role in our nutrition choices. Often when we feel overwhelmed, we turn to comfort foods, things that make us feel good as a quick fix. These are often foods that are high in sugar, high in calories, or high in fat. Challenge yourself to recognize these patterns when you are feeling well, and avoid the temptation to have these unfavorable foods in your house if life happens. 
  1. You feel like you need someone to keep you accountable to your goals. We get you. This is why we offer a program that has a nutrition coach available to help you map out short and long term goals, develop a plan that is individualized to you, and comes with a coach to keep you stay accountable to becoming the healthiest version of yourself.

If you are interested in getting started, there are THREE WAYS to do so!

  1. shoot us a message on facebook
  2. shoot us an email: powerandgristcf@yahoo.com
  3. Jump on our website to sign up for your FIRST FREE CrossFit CLASS: https://powerandgristcrossfit.com/free-trial/

Life is busy- Self care is a MUST!

So many of our members are parents, life is busy between school/daycare, work, meal prepping, working out, balancing time with family and friends, illness, etc. LIFE IS CRAZY!  But, they continue to take time for self-care and it impresses us every day!  Today we are speaking to YOU, to those of you that are in the same boat!!

You MUST…. I repeat you MUST take time for self care.  Yes, your children are important, yes your job is important, but you cannot pour from an empty cup.  We tend to take on so much, way more than one person should take on and unfortunately there are only 24 hours in a day.  Typically when we take on so much we give up our “ME time” the time we use for ourselves. 

Self-care looks different for everyone!  Here is a confession, I don’t like yoga, there I said it, I KNOW it’s good for my body but the pace is just not my style and I have tried so hard to like it.  I have realized I don’t need to like it because I am supposed to, if it doesn’t fill my cup then I don’t need to do it (maybe a future blog post here). I myself really love to visit the salt room a few times a week, I also get a massage once a month, I shoot to workout three times a week and I get 7-8 hours of asleep almost every night., fuel my body with the best choices I can make (most of the time)  These are non-negotiable for me because they help me be a better person! I have not always worked like that!

What helps me fill my cup may not fill yours but what I do know is self-care MUST be a priority. 

Here are some ways to ensure you get some time for self-care:

  • Put some “ME time” on your calendar and say NO to ANYTHING that may come up to steal that time.
  • Learn to say NO

Here are some suggestions on things you can do:

  • Take a lunch, do not work through it
  • Read a book (may I suggest Happiness Project)
  • Go for a walk
  • Put your workouts on your calendar and make sure you get to them
  • Prepare your food at the beginning of the week so you can grab and go and not stress about food.  If you let yourself get hungry you WILL make bad decisions.
  • Organize a room in your home to eliminate some anxiety
  • Schedule a night with friends
  • Go to a movie alone
  • Go grocery shopping alone and stop at a café and crab a coffee drink and read a book along the way
  • Attend yoga
  • Swim some laps
  • Go to the farmers market with a friend
  • Try a new restaurant
  • Bake your favorite cookies
  • Attend a craft event you have wanted to learn

I challenge you to try this, for one month make self-care a PRIORITY, it is a game changer!!

Much Love,

Coach Corissa

Join us for our 28 day nutrition challenge!

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” – Ann Wigmore

Change starts with MOTIVATION, but when that wears off…. what do you have left?  

We have all been there. We make every effort to make nutrition and fitness a priority, then “life happens.” You get busy and all of a sudden, your good habits of meal prepping and setting yourself up for success are gone. You feel like you can never get back on track. So, how do you snap out of it? For most of us, we see a picture and can’t believe it, put on a pair of pants that are a wee-bit uncomfortable. Maybe we had stopped getting on the scale because we didn’t want to face the reality, and when we step back on, we are shocked.

Back to school, sporting events, family vacations, crazy work hours….. It all starts to compile & then you can’t remember the last time you meal prepped.  Which leads to eating out…..  While you can try to eat healthy, we have no control over the preparation methods or portion sizes on our plate. Over time, it all adds up.

No matter how hard you work in the gym, you can’t out-exercise a diet of eating out.

We all have our struggles. How you bounce back dictates how that chapter of your story ends. Maybe it’s a couple months off track, maybe it’s a year or two. No matter how long it’s been, it’s never too late.

Find yourself an accountability partner, come up with a plan, and stick with it. The best advice we can give anyone is to get started doing something that will result in a healthy lifestyle. Maybe that means cutting out the soda, juice, and diet drinks and increasing water consumption. Maybe it looks like bringing your lunch or cutting out the fried foods. Maybe it looks like doubling your vegetable intake with every meal. Whatever it is, make a step today to help you achieve your goals.

Reach out to us, we want to help you!  Whether you join our next nutrition challenge or dive into individual coaching sessions…. we are here for you!  

What are you going to do to achieve your health and fitness goals?

We are launching a Nutrition Challenge on September 30, get signed up TODAY!!!! We’d love to help you achieve your goals!