Survive Holiday Eating – Free Nutrition Seminar!

FREE for Torque Members !

The holidays are upon us – Thanksgiving, Christmas and more! Come at 10am on Saturday November 23rd to learn tips and tricks from Nicole & WellFed Nutrition !

Have a non-member interested in coming to learn? They can bring a canned food item to donate as an ‘entry fee’

Exercise is Easy. Carbs are hard.

Bad news: CrossFit isn’t hard.

Just kidding: CrossFit is hard. In fact, it’s just hard ENOUGH.

But CrossFit is so successful because it makes exercising simple. You know what time to show up; you’re told exactly what to do to get optimal benefit for your time. You push a lot harder than you would on your own, because you workout with a group of training partners. All you really have to do is show up–and if you DON’T show up, we’ll reach out to you. Seriously. You’re lucky we don’t come to your house.

As soon as you sign up, exercise becomes the easy part.

But we’re not with you all day and all night. Your push-up partner from noon group isn’t leaning on the kitchen counter beside you at 9pm saying, “Stay away from the [processed] carbs.”

We need to help you more with your nutrition. We know that. But we need you.

“If you’re working out hard but going crazy on carbs, you’re not doing CrossFit.” -Greg Glassman

Greg is the man who started CrossFit. There are over 15,000 gyms worldwide now who coach his exercise program–the most effective in the world. Torque is one of them. He’s been a role model to me for ten years.

“You can’t just get people off the couch. You have to get them off the [processed] carbs.” -GG

You may ask, well, why aren’t people just eating better? They’re sure training hard.

Well, “Because exercise is the easy part. You make it fun for people. You have this whole community in Torque of care, support and fun. But you don’t do that well enough for nutrition.”

Now, we do have the most caring and fun coaches.

We also have an InBody – the most reliable measuring device for body composition in the world. It’s a $10,000 machine. And we don’t use it to measure your progress enough.

Schedule a goal setting session with one of our coaches. These are kickstarts meetings to help you get onto a sustainable nutrition plan for life. We focus on a single factor that can give you the Bright Spot you need to move on to larger change. I believe in that.

Off the couch? Easy.

Off the extra carbs? Not easy.

But we’re going to help.


Learn why eggs are so important to your diet and how it can help you build muscle!

EGGS-actly What You Need To Build Muscle!

How many of you CrossFitters out there enjoy your eggs? Good, as a matter of fact that’s great, keep it up and continue to read on because you may very well be on the road to increasing your egg intake and thus increasing your muscle.

But what about all of you out there that are neglecting eggs because of the taste or simple because you’re lazy and couldn’t be bothered cooking, so you ultimately opt for a tasty shake instead. Well, I’m confident that eggs will be the first thing on your mind when you wake up in the morning.

An egg is one of the most complete and versatile foods available. It has a valuable role in providing a healthy diet for all and especially bodybuilders. We all know the importance of protein in the muscle-building process, without protein, your muscles will simply not grow.

Excluding water, protein is the next most abundant element that makes up the majority of our bodies. With that being said, shouldn’t protein be a very important part of anyone’s diet? When we exercise, we damage protein fibers – and in order for the protein fibers to regrow stronger and bigger, we need to replenish our bodies with protein. A CrossFitters diet must be higher in protein than the average persons.

Eggs contain about 6 grams of high quality protein; and thus is the standard by which other foods are measured. Eggs are also a rich source of vitamins, including A, E and K and a range of B vitamins such as B12 (energy), riboflavin and folic acid. Eggs also contain all 8 essential amino acids needed for optimal muscle recovery and building valuable minerals like calcium, zinc and iron.

Now before you get scared and say what about the fat that eggs contain, let me break it down for you. The white part of the egg contains no fat what so ever. On the other hand, the yolk of an egg (yellow) contains about 5 grams of fat, BUT only a small proportion (1.6g) of this is saturated fat (the ‘Bad’ Fat).

Eggs contain cholesterol, but it is generally accepted that dietary cholesterol does not raise blood cholesterol levels.

Eggs are easily digested and absorbed and are extremely useful in ensuring a balanced diet for us CrossFitters

Enjoy your eggs tomorrow morning!

Vitamin D: AKA The Sunshine Vitamin

Vitamin D – AKA The Sunshine Vitamin

Vitamin D is an extremely important nutrient for the human body; especially because of the area we live in: New England! This is not a vitamin that the human body can create naturally, so we need regular (sensible) sun exposure on large swaths of skin. Typically about 20-30 minutes a few days a week should be sufficient!

The key word here is “sensible”; when seeking sun exposure you should not be burning the skin. Slowly build up your exposure over time, especially if you don’t often find yourself in the sun! Start with 5 minutes and then increase so you don’t shock your system, otherwise you will receive the negative effects of overexposure.

Now, because we live in New England, which is sadly fairly dark and cold about 7-8 months out of the year, regular sun exposure can be tough to come by. Enter supplementation. The average adult without the suggested regular sun exposure should look at consuming between 5,000-10,000IU of Vitamin D to ensure healthy body function.

Vitamin D has been known to improve mood, especially if you find you suffer from Seasonal Affective Disorder (ironically referred to as “SAD”). Which is a condition that plagues people who live in areas that lack abundant sunshine or at least regular exposure to it. It is a form of depression that ebbs and flows with the seasons, most commonly during the fall and winter months. To combat these “winter blues”, increase your intake of Vitamin D! Best is natural sunlight, then we try supplementation, and even a light box (which won’t help your body create Vitamin D but will help even out your circadian rhythm). It’s best to use the light box upon waking in the morning for at least a few minutes, creating an artificial sunrise for yourself.

Benefits Include:

  • Maintains the health of bones and teeth.
  • Supports the health of the immune system, brain, and nervous system.
  • Regulates insulin levels and aid diabetes management.
  • Supports lung function and cardiovascular health.
  • Influences the expression of genes involved in cancer development.

Symptoms of a Vitamin D Deficiency can include:

  • Getting sick or infected more often.
  • Fatigue.
  • Painful bones and back.
  • Depressed mood.
  • Impaired wound healing.
  • Hair loss.
  • Muscle pain.

Take care of yourself this long New England Winter and invest in a trustworthy Vitamin D supplement! Here are a few products we recommend, a supplement and a light box to help beat those winter blues!


10 Quick Nutrition Tips!

10 Quick Nutrition Tips:

#1. Take a 5 minute walk before eating something you know you shouldn’t.

Next time you’re reaching for that cookie, chips, etc. give yourself an opportunity to do 2 things: Get your body up and moving, and give yourself time to think and ask yourself if this is really what you want and need right now.

#2. Brush your teeth straight after dinner.

After your final meal of the day, head right to the sink and brush those pearly whites! This will help signal to your body and to your mind that the time to eat has passed and will make late night snacking less likely!

#3. Stop eating at least 2 hours before bed time.

This will help you feel less bloated when going to bed. As well as cutting down on that heavy tummy feeling you sometimes get in the morning. You will awake feeling lighter and more energetic, ready to kick some ass.

#4. Drink water first thing in the morning.

Give your body time to wake up and feel refreshed in the morning. Don’t just reach for that coffee as soon as your feet hit the floor. Drinking water hydrates and refreshes you, especially after a 6-8 hour fasting period! Room temp is preferred!

#5. Ask your body questions.

When eating, ask yourself honestly how you feel. Take a moment to self assess and see if you’re truly eating because you’re hungry or if you’re simply doing it out of habit. Often times we find that we keep eating well past the point of be satiated. Make regular check ins with your body to see how it’s feeling.

#6. Make Trade Offs.

If it’s Sammy’s birthday at the office and Tammy made a great looking cake, by all means, have a piece! But just make a deal with yourself that it needs to be made up in another meal later, so that may mean ditching the bread on your sandwich or forgoing the french fries as a side!

#7. Lose the “whole day is ruined,” Mentality.

Often times we start the day off great, but by lunch we’ve already caved and had that donut or muffin or whatever! It’s easy to say to yourself, “Ehh might as well ball out today and enjoy it.” Try to just accept the slip up and get back on track for the rest of the day, this way you’ve only taken one step back instead of falling down a flight of stairs!

#8. Don’t let the slumps get you down.

We all have our own highs and lows, and sometimes motivation can be hard to find! Just try your best each day and attempt to make each day a little better than the last. If you fall off just remember, each day is a new one and a new opportunity to create a positive change in your life.

#9. Allow your choices to make you feel confident.

People generally feel more confident in themselves when they know they’re making the right decisions and strides towards their ideal life. And one could argue that they feel less confident and more prone to negative emotion when they know they’re making the wrong decisions. So ask yourself, “Is what I’m putting into my body going to make me feel strong and powerful?” If the answer is honestly no then you probably shouldn’t be doing it.

Pizza and french fries may be delicious in the moment but try to really take the time to think about how they make you feel after. Is it worth losing your confidence?

#10. Enjoy feeling good.

When you’re doing things right and eating in a way that makes you feel good, take the time to enjoy how you feel! And remember that feeling! Remember how good it feels to feel good! It sounds cliche and redundant but often times we are only conscious of when we’re feeling bad and we don’t appreciate those moments of feeling great and ready to take on the world!

PaleoEthics Now Available At TorqueNation!

We are excited to introduce Paleoethics as our new nutritional supplement offered at CrossFit Torque. If you recognize the name, it may be because Paleoethics was recognized as the official nutrition sponsor of the CrossFit Games last year. They are a newer company that offers supplements made of 100% natural ingredients and free of space-wasting fillers and heavily processed substances. We are thrilled to be able to offer such a high quality product at our gym at a reasonable cost to our members.

As a new product to the gym, We wanted to break down the products and give some feedback on our experience with them so far. I am sure you’ll be as pleasantly surprised with the taste and quality as I have been!


We’ve all had beef proteins in the past, and let’s just admit we weren’t impressed with the taste or mixing qualities. To my surprise, this protein mixes very easily in water or my personal choice of Trader Joe’s unsweetened coconut milk and tastes great! I prefer the chocolate (always) over the vanilla and I have had zero issues with taking it multiple times a day and having any gas or bloating afterward (:-X). The most noticeable thing for me is how ‘light’ and ‘clean’ I feel after taking it. It’s not so sweet that I develop sugar cravings after using it, and it gets me just enough (18 grams) of protein per serving to make sure I’m fueling my body appropriately.


I am NOT a user of pre-workouts; I usually stick to coffee. But, let me tell you about Surge. It’s a natural product that contains ingredients like maca root, beet powder, billberry extract, and has no artificial ingredients. 1 scoop should provide consistent energy giving just enough boost for lifting and workouts. Best part, there shouldn’t be any jitters or heart-racing that normally accompanies a pre-workout. If you are someone who wants a little pick-me-up before the workout, give it a try. Note – if you’re a pre-wod snob that is used to the sugary sweet tastes of other pre-workouts, you mind find the taste to be pretty bland (earthy if you will). Sorry, that’s what you get when you don’t add tons of artificial sweeteners.


This ‘Rebuild recover’ product contains only 2 grams of protein and 6 grams of carbs. And, one thing this product contains that other post-workout complexes usually don’t, is an electrolyte profile that helps with re-hydration, which, according to a lot of newer research, might be something that is more important than pro/carbs to consider for recovery. End of the day, I’d say it’s worth giving a spin if you have 3-4 weeks of consistent training time ahead of you and can monitor things to see what effects it has with you.


Probably the most overlooked way to recover your body from the previous session and make the best of your next session is your sleep. The Recovery Matrix provides a small amount of protein (vegan uses pea protein, and non-vegan uses beef protein), chamomile, magnesium, zinc, and other extracts that will help you get a better sleep. It comes in a nice tea formula that you mix with warm water and sip 45-60 minutes before bed. Whenever in full mode training a zinc/magnesium complex is key; This product is just that answer!


If we all ate as many vegetables as grandma put on our plate when we were kids, then we wouldn’t have to be taking this product at all! Or, would we? I’m sure you’ve heard the facts that the nutrient density of our fruits and vegetables has drastically decreased over the last 100 years with increased farming on the same land and the soil just doesn’t contain the same amount of micro-nutrients as it once did. So, this is our version of a vitamin/mineral supplement. It contains all the good stuff like kale, wheat grass, spirulina, broccoli powder, and much more. All organic and with NO fillers.

I personally have trouble getting past how …”organic” it tastes, but other Torque Coach’s mix it with their chocolate super serum and say it tastes good! I would definitely recommend this product to someone that tends to eat the same foods over and over again and doesn’t have a lot of variety in their food choices, which tends to mean they miss out on many vital micro-nutrients that help out with immunity, recovery and repair, and more.


Branched chain amino acids (BCAA’s) are used to promote muscle growth and prevent muscle breakdown. They are fast-absorbing essential (meaning, they must be taken from food or otherwise and cannot be produced within the body) building blocks for muscle growth and repair. Typically, BCAA’s are taken as a flavored powder that mixes with water and taste super yummy, but these are just pills. So, I know some prefer to get their healthy-ish sweet-tooth fix via a BCAA drink. But, if you’re looking for a natural, non-insulin promoting way to get your BCAA’s and promote muscle growth and repair, this will fit nicely.


TorqueNation believes in real food first. Reap the benefits from eating a nutrient-dense diet made up of meats, vegetables, some fruit and starch, and little sugar (Glassman style). And, you should be doing everything you can to get enough sleep and maintain a low-stress lifestyle.

That being said however, if you are above the 80% mark on eating clean consistently and feel that you want more out of your performance, supplementing is a great way to do it.

Additionally, using supplements that you don’t have to question regarding their quality or impact of overall health (ie containing artificial sweeteners that have been linked to cancers) is a good idea.

But, at the end of the day, I am only offering my opinion and I HIGHLY recommend that everyone do their own research and feel comfortable making their own decisions. If you have any further questions, We are happy to answer whatever we can! As a benefit for TorqueNation members, we have discounted all our Paleoethics products 10% off for this week only, and hope that you can give them a shot.


-Amanda and TorqueNation


Average2Awesome Boot Camp 1/15-2/22


Our A2A Challenge (Average 2 Awesome) is a six week challenge for all fitness levels! The boot camp will include:

  • FUN!
  • Two workouts each week based around functional training and including core work & cardiovascular exercise.
  • Small group setting where we will utilize partner & team exercises.
  • Motivation!
  • Expert coaching from elite Torque coaches!
Schedule & Registration
Starts January 15th and runs until February 22nd, 2018

Days & Times: 

*Monday’s at 7-8pm and Wednesday’s 7-8pm
*Tuesday’s at 10-11am and Thursday’s at 10am



RegistrationEmail to register yourself. Payment must be received by day one of camp.



Drop in for $15 per class

No refunds and no discounts/credits for missed days.

**Must be paid in cash or check.

***Discount available for current CFTorque members who want to do this in addition to their adult group CrossFit membership

What type of exercise does this involve? Torque Average to Awesome Boot camp is designed to give you a total body workout based on the CrossFit training methodology. Classes will include running / walking, partner exercises, metabolic challenges, creative resistance training, circuit training and much more!

Is this Challenge right for me? Yes! If you are committed to getting healthier and more fit, this is the challenge for you. You will find a happier, healthier version of yourself at the end of the five weeks!

What type of results can I expect? You will have increased strength and cardiovascular endurance, and you will leave here a happier self!

What do I bring? Please bring water, running shoes, layers of clothing, jump rope, a positive and eager attitude!

Are there any other requirements? Please note there is no refund or credits for missed days. You are required to pay in cash on the first day of the class. All participants are expected to arrive on time. Torque Average to Awesome starts promptly.

Don’t just take our word for it, listen to past participants: “During the average to awesome challenge I was continuously grateful/impressed/thankful for the amount of patience and knowledge Adam displayed as our Coach. I can only imagine the skill it takes to lead a group of people from all different fitness levels and be able to push each person to be THEIR best. I appreciated that Adam provided us with modifications so I could keep moving and pushing myself even if I couldn’t quite do a certain exercise. Adam is a terrific motivator; I left every class feeling proud of myself (and with a bright red face from some hard work).”

What You Eat Can Kill You

What you eat can kill you.

1 in 5.

“Poor diet is a factor in one in five deaths around the world, according to the most comprehensive study ever carried out on the subject.” (The Guardian 9/14/2017.)

… …. …

Let that sink in.

… … …

1 in 5 deaths.

… … …

So what is the Highest risk factor for early death?


The second is Diet.

Diet beats unsafe sex, alcohol abuse, high BMI, sexual abuse and violence and every other factor out there for risk factors for early death with the sole exception of smoking.


What has happened to our world of eating and nutrition? What can we do about it?

We here at CrossFit Torque want everyone to be the healthiest and happiest versions of themselves. We are all individuals so we aren’t going to sit here and tell you how to live your life or what to eat.

But we can all do better. 

Sugar is extremely bad for us. We are all addicted to sugar. How come? Because it’s cheap and easy to add to products, making it a cheap and convenient product for consumers to purchase.

But the nutrition problems are growing ever larger as health factors in our society. So what can we do?

Three things:

          1.    Educate our kids. 

Don’t assume they know what is best for them. They don’t. As parents, our responsibility is to provide healthy food for our kids and tell them why it’s good for them. Don’t let them grab for candy or cookies after school. Stock your cupboards with snacks that do not have added sugars.

          2.    Talk to our schools. 

Demand healthy school lunches. If your school won’t provide good nutritious lunches, don’t buy the school food. Have your kids pack lunches. Organize your neighborhood families to do the same. Use the power of community to demand better for our kids, and to provide better when the schools won’t.

          3.    Practice what we preach.

If you’re telling your kids to eat healthy, don’t be sitting down on your couch with a bag of chips and a soda. Your kids are watching. Don’t buy junk food and don’t keep it in your house. Eat nutritious meals together as a family at the table just like your grandparents did. And then go for a walk together after dinner. It’s more fun than sitting on the couch and better for you!

Do these three things and your family has a fighting chance. The world might have poor diet as a factor in one of every five deaths, but that doesn’t mean you have to be in those figures.

Eat clean, move your body, and make good choices.


Body Composition Testing now at TorqueNation!

Body Composition Testing is now available at CrossFit Torque!

Thanks to our partnership with InBodyUSA, we have one of the top body composition analyzers within the community. Nowhere else locally can you find access to a reliable tester that will spit out more than 13 measurements in under 15 seconds.

Time for accountability! Step away from the traditional scale and step onto the InBody270 where magic happens. Begin to rely on and analyze other numbers that just your weight; look at your total body water, lean body mass, body fat mass, skeletal muscle mass and segmental lean analysis!

  • Take your results and keep them at your side for inspiration
  • Have a plan:
    • Work hard inside of the gym
    • Work harder outside of the gym when it comes to nutrition
  • Retest in a month and see your numbers improve!

Want to learn more? Contact Coach Jake or Amanda and we can get you started today!

1st Initial Test: $35 ($80 value)

Each additional test: $15 ($80 value)

Or, Bundle it:  $185 for 12 tests (in 1 year) ($960 value)

(Non-member pricing available, inquire by email)


Standard Measurements Provided:

Weight, Total Body Water, Dry Lean Mass, Lean Body Mass, Body Fat Mass, Skeletal Muscle Mass, Body Mass Index, Percent Body Fat, Segmental Lean Analysis, Body Composition History, Body Fat-Lean Body Mass Control, Basal Metabolic Rate, Segmental Impedance at each Frequency


Paleo Power Meals Tasting

Join us tomorrow night to taste some of the best Paleo food around town!


Paleo Power Meals will be here from 4:45pm-7pm to let us try some of their amazingly good food!


Check out items they should be serving:

Classic Cobb Salad
Free Range Grilled Chicken
Free Range Chicken Salad
Our Famous Pulled Pork
Roasted Sweet Potato
Sautéed Broccoli and Cauliflower