5 Steps Getting Back to the Basics


THE AMOUNT OF FOOD WE ARE EATING IS WAY UP!

If you’re like most of our members, you’ve been working from home since mid-March and your grocery bill has substantially increased. With an increase in food-spending and children at home, most immediately noticed an increase in the amount of food consumed.

There’s more time to cook, meaning bigger breakfasts. Often grazing throughout the morning, and then throughout the afternoon picking up a snack here and there. Most still managed to always find time to eat lunch,  still planned what was going to be for supper. And what about those late evening snacks…staying up late, eating too much – then doing it all over again the next day!

IT DIDN’T TAKE LONG TO REALIZE WE WERE GAINING WEIGHT!

Our movement patterns had changed. We haven’t been running to work, then heading to the gym, then home. In those fast-paced days, we would grab a quick bite to eat, then right back out the door to swimming and gymnastics practice. We weren’t running around so much, and we were gaining weight. Our ‘winter weight’ is padding our waistline, and the promise we made after New Years to lose 10 pounds is haunting us again!

WE REALIZED IT WAS TIME TO PLAN.

We started by making choices. These choices were easier for us to implement because, well, I’m the current Nutrition Coach at Torque. Even though our nutrition strayed off course, we had the knowledge and tools to right the ship. We went back to the basics of nutrition planning.

Here’s what we did:

  1. We bought whole foods rather than food products.
  2. We washed and chopped veggies so they were readily available.
  3. We organized our cupboards and fridge.
  4. We created a menu for the day, and stuck to it.
  5. We started drinking more water – way more water!

WE’RE HERE TO HELP!

You can use those 5 steps as a guide, but if you are looking for guidance and accountability – or are flat-out struggling – we can help. If you are tasked with the responsibility to cook for your family, we can provide you with the framework to serve balanced meals and snacks to get your family through the day. We can give you the tools to take control of those urges and improve your relationship with food. It starts with a 15 minute call here.

Book that call before you get up and head to the fridge or pantry for your next snack!

-Coach Amanda

Join the #800g Challenge


JOIN THE #800gCHALLENGE®  

WHAT IS IT?

This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day. 

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter!  If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet with all the rules and scoring details.

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.

DATES

January 6, 2020 to February 2, 2020.

SIGN-UP

Register any day between Monday December 16, 2019 and Sunday January 5, 2020 via Amanda@CrossFitTorque.com. Registration closes Sunday Jan 5 at 7pm, to ensure time to add you to SugarWOD for Day 1 of the challenge! This challenge is NOT just for CrossFit Torque members – have a family member or friend who would love to participate? Fantastic, connect them with me!

MEETING

We will host a meeting at the gym to go over all the challenge rules and answer your questions. Be sure to be there!

  • Still “to be determined” but thinking Saturday January 4, 2020; time tbd.

COST

$30 for a priceless experience! Includes access to private SugarWOD track (meaning posts), all information related to the challenge, a benchmark workout beginning and end of the challenge, InBody composition scan beginning and end, and of course, chances to win a prize!

SCORING

We will be using SugarWOD to log scores, leaderboard, and fist bump throughout the challenge. More info on scoring and logging can be found here. Make sure you have an active SugarWOD account (free to you). 

PRIZES

Prizes will be given based on points, transformation and community involvement. Prizes will include private coaching opportunities with CrossFit Torque Staff, as well as one cash prize!

Metabolism


This might be the only thing you read about “metabolism” that isn’t trying to sell you something.

Your metabolism is the rate at which your body burns energy.

Your body uses calories for energy, like your car uses gas for energy.

You need calories to power your body’s systems, like digestion and circulation. But you also need calories to move.

When you eat too many calories, you store them as fat. This is where things get complicated: calories from sugar are more likely to be stored as fat, because sugar tricks your body into thinking “here come a lot of calories”. And it’s usually right: it’s easy to pack a LOT of calories into sugary foods. But I’ll keep this at a high level for now.

You want a FAST metabolism, meaning your body burns a LOT of calories. If you’re trying to lose weight, you need to burn more calories than you eat. Obviously, you should eat less. But there are three ways you burn calories:

Basal metabolic processes: the amount of calories your body burns when you’re not moving. This is measured as “basal metabolic rate” or BMR. The more muscle you have, the higher your BMR will be. The less muscle you have, the lower your BMR will be. Muscle burns calories to stay alive.

Thermic effect of food: it costs a bit of energy to digest food. Not much. It takes slightly more energy to break down proteins and fats than to break down carbs. This is maybe 10% of your total daily intake, at best.

Energy expenditure from physical activity. These are the calories required to move you. The more you move, the more you burn. Walking and shopping don’t count for much, despite what our Health Dept tells you. You will not lose weight mowing the lawn or taking one flight of stairs every day. Even an hour of intense aerobic exercise might improve your daily calorie use by around 20%. That’s it.

The real way to burn calories is to increase your muscle mass. That means lifting weights.

Let’s say you have a Basal Metabolic Rate of 1000 calories per day. You eat 1500 calories per day (yeah right–no one eats that little) and you do spin class for an hour. Let’s say your food choices are pretty good, and you have protein or fat with every meal.

Your BMR + thermic effect from food + exercise = 1300 calories. You’re still gaining weight. If you did this exact thing every day, you’d gain a pound around every 18 days.

Now let’s say you boost your BMR. The ONLY way to do this is by building muscle (or maybe sleeping on the sun, or eating those chemical foot-warmers, or taking thermic steroids. Superfoods won’t do it. Neither will apple cider vinegar or laxatives or cigarettes.)

If your new BMR is 1200, and you eat the same 1500 calories per day, the thermic effect of food will be the same. But the calories you burn during exercise will go up along with the calories you burn to live.

Your new BMR, thanks to a bit more muscle, is 1200.

Your BMR + thermic effect from food + exercise = 1530. You’ve actually lost a bit of weight.

You burn calories right after exercise, when your muscle feeds itself. But you burn far MORE just walking around…and the more muscle you have, the more calories you burn off.

Creating a caloric deficit is the first step to losing fat. It’s not the only step. But if I were going to tell a person the first step to weight loss, I’d tell them to lift weights. The second step: cut out sugar.

Survive the Holidays & Jumpstart 2019


Survive the Holidays & Jumpstart 2019

A 6 week Accountability Program!

We all know the struggles we face during the holidays. We want to be there by your side to help you through it!
The average American goes into the new year with aspirations of creating improved versions of themselves … but why wait? We say to start now! After 8 years, we’ve learned some things about how to take care of our beloved TorqueNation humans. Specifically, we’ve learned about how things can go to sh$t during the winter months. It’s tough to balance training with our social and travel schedules. It’s a struggle to eat for our fitness goals because of tasty holiday foods. And it’s easy to say “I’ll wait for the new years resolution train to come pick me up”.

We feel you. We hear you. We are here, for you.

We want you to enjoy your holiday season and make time for your festive shindigs without crapping the bed on your fitness goals!!
Keep an eye out for our video which introduces you to the goals of the program, explain macronutrients, how to create better habits and an intro on how to survive the holidays!

Motivation is what gets you started. Habit is what keeps you going.

Sound like you could benefit from this? Great! Register for our 6 week program and receive all of the below:

  • Personalized Private meeting with one of our dedicated coaches to discuss goals & set a plan – must bring 1 week of a food log to meeting
  • Teams! Pair up with 2 fellow CrossFit friends as your accountability partners – in and outside of the gym – create a name for the three of you!
  • Personally assigned to an accountability coach – one of our coaches will mentor you through the program on a daily texting basis
  • Swag bag: CrossFit Torque cinch bag, RX bar sample, Fuel for Fire sample, Ascent Protein single serving and a CFT Shaker Bottle
  • An example of what your food distribution on your plate could look like
  • 2 Body Composition Scans on the InBody to get a baseline (beginning) and see progress (end of the challenge)
  • Body Measurements: arms, legs, chest, waist & hips (beginning & end)
  • Complete three Physical Tests (beginning & end) – for personal records
  • Receive a Custom Tee-Shirt to rock during the program!!
  • Daily Log Book – the more you write, the better you’ll eat!
  • Access to the Private Facebook page where you’ll find support, recipes, tips and tricks during the six weeks
  • Education & Tips for using MyFitnessPal
  • 1 extra CrossFit class each week added to your membership for the duration of the program! Get your fitness on!
  • Point System to track progress
  • Weekly challenges to keep things interesting!
  • Community driven results: Great opportunity to get your family involved and eating healthier during the holiday festivities! And if they want to officially do the program with you, they are welcome to sign up as well!

 

How are we going to track our progress and results?

** Daily point System & Log Book ** Body Composition Scans (PBF & SMM) ** Body Measurements ** How YOU feel!

 

I’m in – Register me! 

Let’s talk Incentives

… if losing body fat, increasing skeletal muscle mass, losing inches, and feeling better weren’t enough; how about we throw in some CASH prizes!?!?  There will be four winners each receiving a cash prize and 35% off their next nutrition session!
 
The holidays are a time to spend time with loved ones, spoil those around us and enjoy life. We want to make sure you take care of yourself, so that you can take care of others! Give yourself a chance to prove what you’re made of.
 

Begins Monday November 26.

Register yourself by emailing Amanda@CrossFitTorque.com $137.99 is due upon registration.
 

We are only accepting 10 ready-and-willing registrations to ensure personalized attention throughout the six weeks – so don’t hesitate to register!

 
Having the right mindset going into the 6 weeks is going to be vital. You are in control! Don’t let anyone make you feel bad for portion control, or watching what you eat. People will always offer you more to eat, or say “come on, have more”. Just remember why you are doing this!  You will feel much better the next morning knowing you ate well and treated your body right!

Okay, Register me! 

 

Membership Hold Form

Fill form with following info (all required)
  • Required check boxes showing recognition of terms

Survive the Holidays & Jumpstart 2019


Survive the Holidays & Jumpstart 2019

A 6 week Accountability Program!

We all know the struggles we face during the holidays. We want to be there by your side to help you through it!

The average American goes into the new year with aspirations of creating improved versions of themselves … but why wait? We say to start now! After 8 years, we’ve learned some things about how to take care of our beloved TorqueNation humans. Specifically, we’ve learned about how things can go to sh$t during the winter months. It’s tough to balance training with our social and travel schedules. It’s a struggle to eat for our fitness goals because of tasty holiday foods. And it’s easy to say “I’ll wait for the new years resolution train to come pick me up”.

We feel you. We hear you. We are here, for you.

We want you to enjoy your holiday season and make time for your festive shindigs without crapping the bed on your fitness goals!!

Keep an eye out for our video which introduces you to the goals of the program, explain macronutrients, how to create better habits and an intro on how to survive the holidays!

Motivation is what gets you started. Habit is what keeps you going.

Sound like you could benefit from this? Great! Register for our 6 week program and receive all of the below:

  • Personalized Private meeting with one of our dedicated coaches to discuss goals & set a plan – must bring 1 week of a food log to meeting
  • Teams! Pair up with 2 fellow CrossFit friends as your accountability partners – in and outside of the gym – create a name for the three of you!
  • Personally assigned to an accountability coach – one of our coaches will mentor you through the program on a daily texting basis
  • Swag bag: CrossFit Torque cinch bag, RX bar sample, Fuel for Fire sample, Ascent Protein single serving and a CFT Shaker Bottle
  • An example of what your food distribution on your plate could look like
  • 2 Body Composition Scans on the InBody to get a baseline (beginning) and see progress (end of the challenge)
  • Body Measurements: arms, legs, chest, waist & hips (beginning & end)
  • Complete three Physical Tests (beginning & end) – for personal records
  • Receive a Custom Tee-Shirt to rock during the program!!
  • Daily Log Book – the more you write, the better you’ll eat!
  • Access to the Private Facebook page where you’ll find support, recipes, tips and tricks during the six weeks
  • Education & Tips for using MyFitnessPal
  • 1 extra CrossFit class each week added to your membership for the duration of the program! Get your fitness on!
  • Point System to track progress
  • Weekly challenges to keep things interesting!
  • Community driven results: Great opportunity to get your family involved and eating healthier during the holiday festivities! And if they want to officially do the program with you, they are welcome to sign up as well!

 

How are we going to track our progress and results?

** Daily point System & Log Book ** Body Composition Scans (PBF & SMM) ** Body Measurements ** How YOU feel!

 

I’m in – Register me! 

Let’s talk Incentives

… if losing body fat, increasing skeletal muscle mass, losing inches, and feeling better weren’t enough; how about we throw in some CASH prizes!?!?  There will be four winners each receiving a cash prize and 35% off their next nutrition session!

 

The holidays are a time to spend time with loved ones, spoil those around us and enjoy life. We want to make sure you take care of yourself, so that you can take care of others! Give yourself a chance to prove what you’re made of.

 

Begins Monday November 26.

Register yourself by emailing Amanda@CrossFitTorque.com $137.99 is due upon registration.

 

We are only accepting 10 ready-and-willing registrations to ensure personalized attention throughout the six weeks – so don’t hesitate to register!

 

Having the right mindset going into the 6 weeks is going to be vital. You are in control! Don’t let anyone make you feel bad for portion control, or watching what you eat. People will always offer you more to eat, or say “come on, have more”. Just remember why you are doing this!  You will feel much better the next morning knowing you ate well and treated your body right!

Okay, Register me! 

 

Membership Hold Form

Fill form with following info (all required)
  • Required check boxes showing recognition of terms

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!

Holiday Temptation!


How to Deal with Temptation Over the Holidays

With the holidays right around the corner, temptation to make poor eating decisions is going to be at an all time high. Now it may seem like you only have two options over the next few weeks, either say screw it and eat whatever you want until the New Year(not a great option because then you’ll feel guilty about your choices and you might actually gain weight.)  Or you can be the stick in the mud at every party and outing, drinking your Corona lites and not eating any delicious treats, also not super fun for the people who have to be around you.

But fortunately there is a third option, plan your cheat meals!  If you know that Saturday night you’re hitting up 2 Christmas Parties and then your cousin’s’ girlfriend’s Hanukkah extravaganza, you should plan your day accordingly and try minimize the amounts of carbs and fats you eat leading up to it.  This way you can feel less guilty going into the night and actually enjoy yourself.

So here are a few tips for enjoying yourself responsibly this holiday season:

  1. Eat as clean as you can throughout the day leading up to the event you know you’ll be indulging at
  2. Fill up on the good stuff, so eat as much protein and veggies as possible, then you’ll have a little less room for junk because you won’t be starving!
  3. Give yourself a 2-hour window in which to eat whatever you want! But make a deal with yourself that as soon as the clock strikes 10 pm, you turn back into a healthy eating pumpkin.
  4. If you know you’re going to have an entire day filled with temptation, feel less guilty by eating as healthy as you can for a few days prior, then the impact won’t be as bad!
  5. Make it good, it’s not everyday that we get to eat these delicious treats, so make it count and only have your true favorites.

But don’t worry if you do slip up, because our Put Some Torque on your Fork nutrition challenge starts January 15th! Sign up by January 2nd for a discounted rate!

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?

Smoking.

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.

Diet.

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.

 

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
Meatloaf
Our Famous Pulled Pork
Roasted Sweet Potato
Sautéed Broccoli and Cauliflower

Nutrition Corner: Recipe of the Week!


Welcome to our Nutrition Corner!

Nutrition is the foundation of a healthy lifestyle, and success within the gym!

crossfit-pyramid

 

 

 

 

 

 

Here is one of Coach Merrr’s favorite recipes!

Pizza Spaghetti Pie

I haven’t met a person who hasn’t loved this recipe yet. It is super versatile and makes plenty of leftovers.

It even tastes great for breakfast, if you’re into that sort of thing…

Switch up your add-ins and you’ll have a like-new dish each time. My current favorite is sausage, red & green peppers, black olives, and plenty of crushed red pepper.

Pizza Spaghetti Pie

1 large (about 600g) spaghetti squash

1 pound Italian sausage

½ yellow onion, diced

1 cup pizza sauce (made with no junky oils or added sugar)

1 teaspoon dried basil

Salt and pepper, to taste

3 eggs, whisked

Your favorite pizza additions (pepperoni, peppers, olives, etc)

  1. Preheat oven to 400 degrees.

  2. Cut spaghetti squash in half lengthwise and scrape out the seeds. Place cut side down on a baking sheet and bake for 20-25 minutes or until it gives slightly when you press on it. (Note: I find mine often takes a bit longer, 30-35 minutes. Check often.) Let cool while you start prepping the rest.

  3. Reduce oven to 350 degrees.

  4. Place a large pan over medium heat. Add sausage and onion; cook until sausage is no longer pink and broken into pieces. (Note: This is when I add my peppers and other ingredients I wanted cooked.)

  5. Add pizza sauce, dried basil, salt, and pepper; mix well. (Note: This is when I add my uncooked ingredients, such as olives, pepperoni, etc.)

  6. Scrape out the squash noodles and add to pan; mix well.

  7. Add whisked eggs and mix everything together until you can no longer see the eggs.

  8. Place in the oven and bake for 1 hour, or until the top of the casserole forms a slight crust that doesn’t give when you press on it in the middle.

  9. Let rest for 5 minutes before serving.

 img_0922-1024x682
Enjoy! Recipe & Photo is from Juli Bauer at paleomg.com 
Blog Post written by Coach Meridien, aka “Merrr” aka “SMERRR”. She is one of the go-to Paleo / Healthy Eating advisors we have to offer here!