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Tag: nutrition

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Client Stories

Lakenya: “I have decreased body fat by almost 7% and weight has gone down close to 10 lbs.”

Lakenya chats with Coach James about what brought her to CrossFit Jungle Gym a year ago and how even through nutrition changes she has been able to achieve amazing results.

What brought you to CrossFit Jungle Gym?

“Just the need to have professionals around that know proper form and can inform me of how to do the movements and how to do them safely.“

Over the last 90 days – tell us a little bit about your success.

“Over the last 90 days I have decreased by body fat percentage by almost 7%, increased my skeletal muscle mass by 2 1/2 pounds and my weight has gone down by close to 10 pounds”.

What was your first sign of progress recently?

“First sign of progress I think getting closer to my 1 rep max for my deadlift, closer to my 1 rep max for my squat and other lifts.“

What would you say is the biggest obstacle we helped you over come in the last 90+ days?

“The biggest obstacle – mental. Total mental game sometimes. Sometimes you think, oh I changed my nutrition I won’t be able to do xy or z. It’s ingrained in your mind that you have to eat meat to be able to achieve these results. I’ve had to change my diet to a point that I thought it would be harder for me to obtain certain results – but it’s clearly been the opposite.”

What are you looking to do in the next 90 days?

“Further nail down my nutrition and I think continue to just strive to get that little bit better every time I work out. Give consistent effort, not necessarily push myself to finish in record breaking time, but to consistently move through the workout and finish and give a good effort, but still challenge myself. Get better to increase my cardiac output and strength.”

There is a Lakenya, sitting at home, someone is in the same shoes you are in, they are watching this video, what do you say to them?

“Nothing to lose and everything to gain. Trained professionals is the key to meeting those goals and reaching out for help is the first step. I’m glad I did more than a year ago.”

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Workouts

Weekly Workout Preview 8/3/2020

Preview of workouts for the week of 8/3/2020:

  • Monday 8/3: Bike/Row, Back Squats
  • Tuesday 8/4: DB Power Cleans, Up-Down, Run
  • Wednesday 8/5: Double Unders, Sit Ups, Lunges, Deadlifts, Burpees
  • Thursday 8/6: Push Jerk, Bent Over Row, Squat Hold
  • Friday 8/7: Hang Power Clean, Up-Down, Hollow Rock
  • Saturday 8/8: TBD
  • Sunday 8/9: Russian KBS, Box Jumps, Push Ups, Run

WODs are subject to change.

Categories
Workouts

WOD 8/1/2020

Workout:

30 Minute AMRAP

  • 200m run
  • 10 Hang Snatch 95/65
  • 10 Leg Lifts
  • 100m Weighted Carry
  • 10 Back Squat 95/65
  • 10 Push Ups

Categories
Nutrition

Slow Cooker Peach Chicken with Basil

If you’re looking to add some new summer recipes to your routine we have just the recipe for you! This recipe is perfect for those hot summer days since you don’t even have to turn on your oven.

Ingredients:

  • 1 lb boneless, skinless chicken breasts or thighs
  • 1 large white or yellow onion, very thinly sliced
  • ¼ cup plus 1 tablespoon balsamic vinegar
  • 2 teaspoons salt
  • 1 teaspoon garlic powder
  • 6 peaches (no need to peel), sliced
  • ¼ cup tightly packed basil leaves, thinly sliced
  • Hot sauce to taste (optional)

Instructions:

  • Place the sliced onions in the bottom of the slow cooker, 1 teaspoon salt, garlic powder, and vinegar. Stir in peach slices from 4 peaches, then nestle the chicken breasts into the mix making sure they’re covered with some of the peach-onion mixture. Do not add the basil—that goes in at the end.
  • Cook on low for 6 hours or high for 4-5 hours.
  • When ready to serve, turn off the heat, remove the chicken breasts, and stir in the remaining 1 teaspoon salt and 1 tablespoon vinegar. Stir to combine.
  • Shred the chicken with two forks, then return to the slow cooker, stirring to combine.
  • Top with the remaining sliced peaches and plenty of basil. Add hot sauce to taste and serve. Serve the shredded chicken over rice, greens, or on its own.

Enjoy!

If you’re interested in learning more about our nutrition program, click here.

Categories
Nutrition

The Anti-Inflammatory Diet

Inflammation in the body is known to contribute to several chronic diseases such as diabetes, heart disease, asthma, inflammatory gut disorders, arthritis, obesity, cancer, and dementia. Eating an Anti Inflammatory Diet may help to lessen inflammation and decrease chronic disease. Here are some simple guidelines:

1) Consume adequate omega-3 fatty acids.
• Eat two servings (4 ounces or 113 g each) of fatty fish per week OR supplement with 1–4 g of combined EPA+DHA daily. These will be listed on the supplement facts label.
• Reduce intake of omega-6 fatty acids to keep ratio of omega-6 to omega-3 in the range of 2:1 to 4:1.
• Flaxseeds and flaxseed oil are a great source of omega-3 fatty acids, in addition to fish.

2) Choose healthy fats.
• Replace vegetable oils, trans-fats, or butter with extra-virgin olive oil.

3) Increase vegetable and fruit intake (especially vegetables).
• Consume 5–9 servings of vegetables and fruits per day, with more than half as vegetables.
• Color your diet! Deeply colored fruits and vegetables contain higher amounts of protective phytochemicals.
• Use the plate method: the biggest portion (half the plate) is where the vegetables go(excluding potatoes).

4) Choose whole grain carbohydrates and limit the portion sizes.
• Choose carbohydrates that are whole grain and aim for a total of 25 g of fiber per day.
• Rx: Double your vegetable intake, and half your intake of refined carbohydrates (anything with flour and/or sugar)!

5) Get your protein from plant sources such as legumes, nuts, and seeds, and/or choose lean, natural animal sources of protein in moderate amounts (grass-fed or pastured if possible).

6) Spice it up! Include anti-inflammatory herbs and spices such as garlic, turmeric, rosemary, ginger, oregano, cumin, and cayenne in your diet.

7) Eat mindfully
• Be mindful of your food portions. Quality AND quantity matter. Regardless of how healthy your food
choices are, excess calories from any source can increase inflammation and obesity.
• Savor your food, chew slowly and ENJOY IT!!!

Categories
Workouts

WOD 7/12/2020

Strength:

EMOM x 9 Minutes

  • Min 1 – :45 Plank
  • Min 2 – :45 DB Floor Bench Press
  • Min 3 – :35 Hollow Hold

Workout:

3 Sets for Max Reps

  • 1:00 Double Unders
  • -:15 second rest-
  • 1:00 Bent Over DB Rows
  • -:15 second rest-
  • 1:00 DB Goblet Step Ups
  • -:15 second rest-
  • 1:00 Reverse Sit-Ups
  • -:15 second rest-

*no additional rest between sets

Categories
Client Stories

“I just needed that reset button to get back on track” Jackie

Jackie completed the 5 week nutrition challenge to help keep her accountable and was able to lose weight, feel stronger and have increased endurance with her workouts.

Jackie’s Nutrition Story

At the end of the nutrition challenge Jackie spoke with Coach Vanessa about her experience.

Outside of what the In-Body Scan shows are you experiencing improvements in other areas?

“One of the reasons I wanted to continue my journey in weight loss is so that I can perform better when I’m working out. I know that I do more strict pull ups. I can move faster.”

Do you feel that you can continue sustaining this after these 5 weeks?

“Yeah. I can have the foods that I enjoy without feeling guilty. Making sure it’s always portion control. For me it’s easy. I just needed that reset button to get back on track.”

On a scale of 1-10 how satisfied are you with your results and your experience with this nutrition challenge?

“A huge 10+”

Categories
Client Stories

“I’d do it again in a heartbeat” Kerri

Kerri completed our 5 week nutrition challenge and decreased her body fat percentage and lost weight. Not only did the challenge help her physically but mentally as well. Kerri has seen improvements in her workouts, recovery and sleeping habits.

Kerri’s Story

After the challenge, Kerri sat down with Coach Vanessa to discuss how the challenge went and her personal experience throughout the 5 weeks.

As the challenge is wrapping up, how are you feeling?

“I feel great, I feel that this challenge has installed some really great habits for me.  I don’t think that I would be at this place without the challenge but it’s definitely going to help me going forward.“

What’s something that’s happened over the last 5 weeks that has been going better for you?

“I’m sleeping much better.  I always, over the last few years, have had terrible sleeping.  I’m sleeping soundly, it’s great. I don’t wake up as much at night. I don’t feel puffy anymore.“

Do you feel that what you’ve learned here over the last 5 weeks is something you will be able to continue?

“Yes. There’s never anything that’s been off limit. We’ve just been able to if you feel like having this(meal/snack), make an adjustment somewhere else.  And that’s true to life. I like that we didn’t cut anything out.  It wasn’t a no carb or only eat high fat. It’s more of a life change.“

Categories
Client Stories Nutrition

“I needed to make some changes, they told me I was pre-diabetic” Mike D

Mike completed our 5 week nutrition challenge and lost 9 pounds while decreasing his body fat percentage by 2.5%. In addition to losing weight, Mike is now eating better, running faster and has more energy.

At the end of the 5 week nutrition journey, Mike sat down with Coach Vanessa to discuss the results and had the following to share:

How do you feel about your results?

“I feel great it’s you know it’s always been a struggle for me so seeing how far I’ve come in such a short amount of time is amazing.”

Is it motivation to keep making these changes moving forward?

“Absolutely. This is just the beginning. I plan on losing more weight and more body fat. I’m just going to keep doing what I’m doing.”

“This is just the beginning.” – Mike

Ready to start your own success story? Check out our personalized nutrition coaching program.

Want to learn more about our training programs? Schedule a free intro with a Coach!

New to CrossFit? Check out CrossFit.com to learn more.

Categories
Client Stories Nutrition

“They said, we kind of don’t recognize you” Scott

Scott completed our 5 week nutrition challenge and the results were astounding. By the end of the challenge Scott lost 20 pounds and decreased his body fat percentage significantly. Not only is he feeling better, Scott’s doctor’s have also noticed the improvements.

In addition to losing weight, Scott is now sleeping better, moving better and has more energy.

Scott met with Coach Vanessa after the challenge to discuss how he was feeling and had the following to share:

How do you feel about your results?

“I feel good. I feel great waking up everyday. I’m moving better. Life’s better.”

Can you continue to do this after the challenge?

“Yes. It’s all about the preparation. Take a couple hours on Sunday to set yourself up for success for the week. Take 2 hours on a Sunday afternoon to know you’re going to be good for the week, it’s a pretty easy investment.”

When’s the last time that you have seen changes like this?

“Probably going back to high school when I was competing competitively”

Scotts Nutrition Success Story

Interested in learning more about our nutrition program? Click here.

Want to learn more about our fitness programs? Some of the programs we offer are:

New to CrossFit? Check out CrossFit.com for more information!

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