A lot of my blogs are often about nutrition, recipes, & ideas to create a healthier lifestyle through exercise. But I had a pretty amazing weekend that left me thinking hard about what I wanted to write about this Monday. On Wednesday, I’m going to post a blog about How To Survive Thanksgiving and the Upcoming Holidays so keep your eyes peeled for that! Anyways, over the weekend I was able to be a part of two more community oriented CrossFit events that left me with ALL THE FEELS.
On Saturday morning, we (at CrossFit Q) hosted a fundraiser for one of our members, Tia, who has been with us from day 1 of opening back in February of 2014… wow! Tia is going on a mission trip to Haiti in February for 8 MONTHS! She will be doing an internship with an organization called “Amoveo” and will be helping those living in poverty, children in orphanages, schools, repairing damage, and changing their lives. We thought there was no better way to support her than to help her cover the cost of this incredible journey by hosting a fundraiser in her honor. On Saturday at 8AM, 40+ members from the Q community came together to listen to Tia speak about her trip, donate any money they could to her, and then throw down in a fun partner workout together. Nothing like sweating and working out for a good cause! As Tia spoke about her trip, I looked around at the room full of my Q family and saw tears in some eyes and full hearts. We have developed an amazing community at CrossFit Q that I am SO very lucky to be a part of.
On Sunday, I headed back to CrossFit Explode which was where I first started CrossFit in December of 2014. I was a member there all throughout my last two years of college while I was living down in West Chester. The people of Explode became my family and my closest friends. When I look back at college and the people I met (aside from my roommates), I think mainly of the many familiar faces from Explode. I spent 6-7 days a week with them… training hard, sweating together, talking, laughing, competing, getting food, etc. They took me in with open arms and made me feel right at home while I was away from home and away from CF Q. Although there is no community that compares to the one I spoke of above at CF Q… the community I became a part of at Explode came close! These people care about me, support me, motivate me, push me to be better, help me work on weaknesses, and so on. I don’t get up there too often anymore because I moved back home and life is busy BUT whenever I stop in, I feel like I never left. Yesterday was the Explode Triples Combine… a in house competition with teams of 3’s, three males or three females. This was my THIRD in-house combine at Explode. Last year, I took first place with my team. This year, I took first place with another group of ladies! I was so happy to be back with my friends and got to witness so many awesome things like athlete’s first ring muscle-ups, snatch PRs, first pull-ups, and even just a lot of people’s first time competing. Afterwards, there was a Fitness Friendsgiving where everyone ate food and hangout together. It was an epic day that was about so much more than working out.
And that’s the thing… CrossFit is SO much more than “constantly varied functional movements performed at high intensity.” It’s more than the fittest athletes on earth and the CrossFit games that you see aired on ESPN2. It’s more than Fran. It’s more than working out. It’s SO SO SO much more than all of those things. CrossFit is the most amazing thing I have ever been a part of. To have so much in common with others and develop these friendships is something else. Especially as a coach, I get to help others in my community with their fitness goals, nutrition, and even problems within their lives outside the gym. I can keep going on and on about why I love this sport and how it is more than working out… probably forever… but you will never truly understand until you TRY it for yourself. I promise you will love it and thank yourself for it. I hear all the time how a member was scared to try it and after a few classes, they are hooked and say it was one of the best decisions they ever made. I couldn’t agree with them more. :)
Nothing says Fall like warm, freshly roasted sweet potatoes. I eat sweet potatoes year round of course but they are my go-to for dinner when the weather starts to get colder. They are delicious and you can make them savory or sweet… slice them into whichever shape you like… top them with nut butter… use them as a base for a dinner bowl. The possibilities are endless!
I get a lot of questions about how I roast my sweet potatoes so I figured I’d fill you all in! I posted it on my instagram story but for those who missed it, here’s the top secret formula:
Quick, easy, & basic way to roast sweet potatoes:
My go to combo is chicken or ground turkey, roasted broccoli or brussels, and roasted sweet potatoes topped with a tablespoon of almond butter. DELICIOUS. Honestly, I’ll probably eat this for dinner tonight haha!
Add me on My Fitness Pal to see what I eat daily. Username: halieannxo
It’s Friday and the weekend is almost here... you made it! Most people use the weekend as an excuse to go out and drink or have a few at home. Alcohol is a way that people de-stress or relax after work or a long week, socialize with others, or use to celebrate. A decent amount of CrossFitters especially are usually pretty fond of alcohol… possibly because we are putting our bodies through strenuous workouts on the regular. As they say, “work hard, play hard” right? But my athletes often ask me how their Friday or Saturday night drinks can fit into their healthy lifestyle… Can I have one drink? How much can I have? What’s the best type of alcohol? How many days a week can I have a drink? How bad is it really?
One of the first issues I notice is that when people are drinking, they are not reducing their food intake for the day. The alcohol is packed with extra calories, specifically carbs, that can add up quick. A 12oz beer can be about 140-320 calories or a 6oz glass of wine may be around 140 calories. The fruity mixed drinks like margaritas are even more calories, think like 650+. Ouch. All those calories right there could be food that will fuel your body for things like your strenuous workouts but instead are being used on alcohol. People often eat while drinking just out of habit rather than hunger, adding more extra calories to their daily intake. Over time, this equals weight gain & an unhappy camper.
How else does alcohol hinder our fitness goals?
With all that in mind, moderation is key. If you are going to have a drink every so often, so be it. Just be aware how these drinks over time can alter your fitness and health goals. If you are putting in all the work and still not seeing results you desire, take a second to look at your alcohol consumption. This might mean you need to give up alcohol for a certain period of time or limit yourself to one drink a week. Start small. If you drink 3-4 days a week, start by decreasing to two days a week. Once you do this consistently, decrease to one night a week. Maybe you can get down to just one drink a week and so on. Also, this might mean swapping out that mixed drink including sugary soda for a tonic or seltzer. I know my dad’s drink of choice when he wants to enjoy a casual drink is vodka mixed with either a KillCliff or an O2 formula recovery drink. Be smarter about your choices. Decide what is most important to you… a night of drinks that you regret the next day or hitting that weight loss goal/hitting a PR on your squat in the gym.. you get my drift. At a social event, consume water between each drink that way you will always have something in hand but aren’t necessarily throwing back alcoholic drink after drink.
Asses your goals and make changes accordingly. Cutting back to reach your goals may be the missing piece of the puzzle but we also only get one life and should enjoy it while we can! I make my weekend night out at the BARbell most nights which is where I am happiest, lifting all the weights! But moderation and balance are key. Remember that!
I am passionate about creating a healthy lifestyle for myself & helping those around me.