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Can a “Foodie” lose weight?

Can a “Foodie” lose weight?

Daniel came to us wanting to lose 20 pounds. As a chef, he was a bit worried about sticking to the plan. What he didn’t know was the plan has AWESOME food and an amazing recipe book.

Guess what?
He lost 20 pounds using our Nutrition Accountability program!

6 weeks of guidance, meal plans and 3 days a week of exercise.
It works! Check out the video below for more on Daniel and our program.
Want more info? Click here: https://fit305.com/nutrition/

 

7 Nutrition Hacks for ANY Holiday

7 Nutrition Hacks for ANY Holiday

Holidays bring emotion, family, memories and FOOD…the perfect recipe for a nutritional catastrophe, but fear not, my 7 Nutrition Hacks for ANY Holiday will set you up for success.

Whether it’s Thanksgiving, a birthday or any other holiday, the tendency we have is to over indulge in both eating and drinking.

Use these 7 tools to help you better deal with EVERY holiday. 

  1. Eat the food, just not all of it. Eat 1 plate of food, mostly filled with lean protein (Turkey, fish, lean beef, tofu, etc), vegetables (AMGAP, as much green as possible), and healthy carbs (sweet potato, mashed potatoes, rice). Garnish by adding very small servings of guilty pleasures (if you’re able and this doesn’t trigger binge eating).
  2. Limit alcohol & sugary beverages. This is a hard one, but if you’ve got a goal it’s worth it. Have seltzer with a lime, or if you absolutely have to, have one glass of white wine. Sip it and savor it. If you need to, have a diet soda or a coffee drink with sugar substitute.
  3. Drink a ton of water. This will keep you full and dilute the sodium found in many holiday foods.
  4. Remember why you’re there. You’re there for the company, for the memories, for the good times. None of these things require over eating or drinking. Eat slow, enjoy every bite, savor every sip. Enjoy the conversation and catching up.
  5. Have dessert… only if you REALLY need to. BUT, make it something REALLY worth it. Have a half serving. Dessert Option 2: make your own healthy dessert and bring some to share. A large, beautiful fruit salad is never frowned upon.
  6. Protein up! Drink a protein shake 60 minutes before meal time. This will bring you in to the meal already satiated and not ravenous.
  7. Stop before you’re full. See #4. Eat slow, chew slow, enjoy the heck out of your food. Doing this will allow your brain to catch up to your stomach and STOP over eating.

Use these tools to enjoy every holiday to its fullest and still get the results you want. It’s hard when you start but it gets easier over time. The cake isn’t that good anyway.

For more info on our nutrition program, click https://fit305.com/nutrition

 

Patrick’s amazing 34 pound weight loss in just…

Patrick’s amazing 34 pound weight loss in just…

6 weeks!

“I tried the whole 30, I wasn’t ready for it. I tried a bunch of word-of-mouth programs that were ridiculously hard to keep on for more than a week or two.”

“This is the best plan I’ve been on, period.”

What was the hardest part?
I think during the second week I was getting really frustrated with getting meals cooked. My cravings didn’t “evolve” yet, so some nights, after just pure frustration of not knowing WTF to eat after a long day at work, I wanted to throw the towel in. That passed pretty quickly though. The easiest part is the overall simplicity of the program. It’s not too restrictive and very easy to follow.

So your 6 weeks finished a little bit back. You’re still going. Tell me about that. 
Everything just became a habit so I found myself pushing myself more and more. I’m at the end of the second week of Part 2 going full force. I’m feeling great. Oh, I need smaller pants!

Patrick took part in our Remote 6 Week Coaching program, including individualized nutrition and exercise guidance. His results are a great example of what is possible if you stick to the plan!

 

 

#ABSTOBER

#ABSTOBER = 31 Ab routines to use year round! #ABSTOBER 1 is here! https://www.instagram.com/p/BZwZKibA-pr/?taken-by=crossfit305 100 single leg v-ups slow and controlled modify as needed #ABSTOBER 2 is here! https://www.instagram.com/p/BZyv2Q-AEx-/?taken-by=crossfit305 3 rounds 50 Russian twist ➕50 flutter kicks modify as needed #ABSTOBER 3 starts NOW! https://www.instagram.com/p/BZztmUqAMP9/?taken-by=crossfit305 Alternating Tabata 20 hollow hold 10 second rest 20 seconds superman 10 seconds rest 4 rounds, 4 minutes total #ABSTOBER 4 is HERE! https://www.instagram.com/p/BZ2R-4NgAVs/?taken-by=crossfit305 500 reps your choice ✅suggestions in video awesome #ABSTOBER 5 starts NOW! https://www.instagram.com/p/BZ4nNDgAne3/?taken-by=crossfit305 REVERSE Tabata 10 second L-sit hold 20 second rest   8 rounds, 4 minutes total #ABSTOBER 6 https://www.instagram.com/p/BZ9h-RhA67l/?taken-by=crossfit305 ABSHOULDERFEST SUPER SEXY SUPER SECRET SHOULDER SUPER SET ✅3 sets ✅ 10 bent over raise (rear delt) 10 front raises/side (anterior delt) 10 side raises (medial delt) 10 turn out bicep curls 10 triceps kick backs Abs for rest: 10 bench crunches, then 10 more per each side. SLOW, CONTROLLED WITH VERY LIGHT WEIGHT. IT SHOULD BURN, BAD #ABSTOBER 7 starts NOW! https://www.instagram.com/p/BZ_TVMeAHQq/?taken-by=crossfit305 200 plank knee to elbows Use chairs or a wall for elevation ✅ DO IT #ABSTOBER 8 is HERE! https://www.instagram.com/p/BaCgnhggrOO/?taken-by=crossfit305 50 single leg strict Toes to bar -OR- 150 single leg v-ups GET IT DONE #ABSTOBER 9 is HERE! https://www.instagram.com/p/BaHV47MH-Rb/?taken-by=crossfit305 tabata Hollow Rock 20 second Rocks 10 second rest   8 rounds, 4 minutes total GET IT DONE #ABSTOBER 10 is Here baby! https://youtu.be/fQVa0JghiT4 https://www.instagram.com/p/BaH46jOHBbo/?taken-by=crossfit305 FloorCore 1 20 second v-hold 10 leg raises   20 Russian twists 40 flutter kicks #ABSTOBER 11 is HERE!!! https://www.instagram.com/p/BaM8W_5grMF/?taken-by=crossfit305 600 reps your choice have fun GET IT DONE ✅ #ABSTOBER 12 starts NOW! https://www.instagram.com/p/BaM_XSXgbAE/?taken-by=crossfit305 200 sit ups Anchored, butterfly, GHD straight leg, weighted all the same or mix & match GET IT DONE ✅ #ABSTOBER 13 3 minutes max GHD sit ups rest 1 minute 2 minutes max sit ups if you don’t have a GHD, do weighted sit ups GET IT DONE ✅ #ABSTOBER 14 starts NOW! https://www.instagram.com/p/BaUKYMCArY0/?taken-by=crossfit305 3 rounds 25 sit ups 25 Twists 25 fl. Kicks 25 v-ups ✅ GET IT DONE #ABSTOBER 15 starts NOW! https://www.instagram.com/p/BaWrKDtgZli/?taken-by=crossfit305 reverse Tabata L-Sit hold 10 second hold 20 second rest 8 rounds get it done ✅ #ABSTOBER 16 is HERE! https://www.instagram.com/p/BaW9zRig0j3/?taken-by=crossfit305 20 second tension plank 10 side plank raises/side VIDEO DOES NOT SHOW THESE GET IT DONE ✅ #ABSTOBER 17 starts NOW! https://www.instagram.com/p/BaWxQ3LAnOt/?taken-by=crossfit305 50-40-30-20-10 Sit Ups Supermans YESSSSS!!! GET IT DONE ✅ #ABSTOBER 18 starts NOW! https://www.instagram.com/p/BaZg-pbgiX7/?taken-by=crossfit305 50 flutter kicks 25 toe touches 25 scissor kicks YESSSSS!!! 700 reps! GET IT DONE ✅ #ABSTOBER 18 starts NOW! https://www.instagram.com/p/Bac14-Bg3_x/?taken-by=crossfit305 10 wiper complexes -Or- 25 floor wiper complexes YESSSSS!!! GET IT DONE ✅ #ABSTOBER 20 starts NOW! https://www.instagram.com/p/BaelVb9gAt9/?taken-by=crossfit305 25 abwheel rollouts GET IT DONE ✅ #ABSTOBER 21 is HERE NOW! https://www.instagram.com/p/BahOFi-AeyU/?taken-by=crossfit305 2 Rounds 21 Strict toes to bar -or- V-ups ‍21 alternating SL V-Ups GET IT DONE ✅ #ABSTOBER 22 is NOW! https://www.instagram.com/p/BakK7C5gF5M/?taken-by=crossfit305 4 rounds for quality of: ‍22 Rotational push up plank K2E 22 Elbow plank kick backs GET IT DONE ‍ #ABSTOBER 23 YO!!! https://www.instagram.com/p/Bam7U0rAQ_v/?taken-by=crossfit305 3 Rounds 23 Hanging top-half knee raises 23 flutter kicks, 2 count GET IT DONE ✅ #ABSTOBER 24 BOOM https://www.instagram.com/p/BapLY4rARWJ/?taken-by=crossfit305 2 Rounds ⚠️24 weighted sit ups 24 Elbow to push up plank 24 weighted supermans ✅GET IT DONE #ABSTOBER 25 WOOOOO https://www.instagram.com/p/BauSvhcgDBR/?taken-by=crossfit305 -Ric Flair 3 Rounds 10 side bends/side 10 g’mornings 10 single leg strict t2b GET IT ✅ DONE #ABSTOBER 26 YES MON big up ‍6 rounds per side, slow with abs brace 25 yard walk: 1 arm farmers carry, heavy 1 arm waiters carry, light #ABSTOBER 27 https://www.instagram.com/p/BaxcaU1gt9L/?taken-by=crossfit305 12 sets, alternating sides ‍25 yard farmer/waiters walk farmer heavy, waiter light. MUSIC BY PRESSBOARD #ABSTOBER 28 https://www.instagram.com/p/BazxpDAAv-Q/?taken-by=crossfit305 5 rounds with a light object ‍20 straight leg sit ups 30 Russian twist 50 flutter kicks MUSIC BY PRESSBOARD #ABSTOBER 29 dang! 250 butterfly sit ups for time. Use a mat or towel to prevent sliding. ‍ RX+= 150 GHD sit ups for time. BE CAREFUL! #ABSTOBER 30 ohh yeaahhh BROTHERRRRR 3 rounds 30 Weighted Leg raises (hold med-ball or other object between ankles, raise until legs are straight, return) 30 Toe touches (lay on back, legs straight up, reach up and touch toes) 30 Side touch crunches (lay on back, legs bent, touch side of ankle, alternating) 30 second hollow hold #ABSTOBER 31 IS EVIL See video for full info! https://www.instagram.com/p/Ba5TlV2lvM7/?taken-by=crossfit305 Pick and choose as you like, the most important part is that you get it done!  Ab routines are great, but Abs are made in the kitchen! Want more help with getting abs? Find out more about our nutrition program here: https://fit305.com/nutrition/ google Doc link for download: https://docs.google.com/document/d/16ICJgNqTgSYKKRO4gm_pFJqAYnCkjkOR2ir3VbH_8Ps/edit?usp=sharing YOUTUBE LINK: http://www.youtube.com/playlist?list=PLC-uon7DK39Kx0G1YplzrkI3kggR8qenf