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/


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! 

Power and Grist CrossFit Kids Room….

We get it!  Parents want to work out, but often times don’t have someone to watch their littles!  We have created a kids area at Power and Grist CrossFit that your kids can enjoy!  It is a separate room with a window and gate.  You can see your kids and they can see you, but they won’t be able to escape into the gym as we’ll be lifting and dropping heavy equipment.  We think it’s equally as important for your children to watch you take care of yourself, we lead by example!

We have some books, trucks, table and chairs, couch, chair, tv, etc.   Please feel free to bring toys that your children love to play with, knowing there might be other kids there… they’ll probably have to share!  We’re a community, sharing is what we do best!  If you have any extra, well-kept toys you’re looking to get rid of; consider donating them to the kids area! 

There are a couple of rules to keep in mind about kids in the Kids’ Room as well as on the main gym floor.

we don’t have a Kids’ Room supervisor or babysitter which means parents are responsible for their kids while they are in the room (and the gym at large), even if it interrupts the parent’s workout.

We also can’t allow kids to play on the main gym floor. While the equipment all looks very inviting (to both children and adults!) it could very easily prove dangerous or cause injury, especially for the very young. There are clamps, straps, bands, and heavy weights that the grown-ups have learned to handle but children have not.

The safety standards you would expect from your community’s playground structures and flooring do not apply here as our gym is not one of those types of environments. Edges can be sharp and the floor is not cushioned (underneath the 3/4″ rubber mat is solid concrete).

Until we introduce a CrossFit Kids class to our program (let us know if you would be interested), we won’t have the capacity to teach general gym safety to children on our gym floor.

Please:  no food/drink/shoes allowed in the kids area.  We want to keep it as clean/stain/crumb free as possible!   Please feed your child a snack before they arrive if it’s around that time of day!

Lastly, we cannot have anyone, adults or children, using equipment on the main gym floor during business hours without having signed a waiver.

Thanks for your help and understanding!

Our Journey Begins