The Fuel Method + Small Group Coaching Collective

Ok, so by now you’ve heard about our exciting partnership with The Fuel Method in order to offer our athletes incredible nutrition coaching!  And hopefully you’ve heard about our Small Group Nutrition Coaching Collective that we’re launching in just a few weeks!  I know many of you are ready to get started, and some of you may still have questions.  So here are all the details…

More on The Fuel Method…

“First, we form habits. Then, they form us.”  Your habits, thoughts and actions shape who you are.  The Fuel Method helps you become aware of your current habits and provides education and guidance on how you can improve, adapt and grow beyond them to achieve who you want to become!

Also, this is habit-based… You will also learn how to fuel your body for your goals, how to meal prep like a champ, what the deal is with current fads (like does celery juice actually cure all the things?) and so much more!

Small Group Coaching Collective

  • Mon April 8 – Sunday Jun 2 – 8 week commitment
  • 8 week individual and group nutrition coaching with Alex
  • Focus on changing and adapting old habits and adding new habits to create maintainable and sustainable long term change!
  • Private group page to share info, recipes, etc
  • Daily newsletters to provide guidance, recipes, tips, and education to learn how to fuel your body and mind to thrive!
  • Weekly Check-Ins
  • Weekly Challenges
  • Prizes!!!  Did someone say Lululemon?  What about an additional month of nutrition coaching?

If you’re on the fence or wondering if this could be for you, just think…where could you be sitting in 8 weeks if you decide to join?  At the end of this first 8 week cycle it will be June and warm weather will be here to stay.  You could be feeling more confident in your skin, in your clothes, in your bathing suit!  You could be feeling less guilt when eating your favorite foods and more equipped to tackle those summer BBQs!  You could be hitting the goals in the gym that seemed like they just weren’t going to happen despite your constant training!

Alex will be working with you 1-on-1 and using her background in counseling to help you develop a better relationship with food and establish what fueling method is best for you!  Macros, food journal, intermittent fasting, paleo, vegetarian, etc.  No two people are the same, no two bodies are alike, and no one fueling method fits all.

It’s not about giving up your favorite foods, it’s not about overhauling your diet or never eating out again.  It’s about building habits that will create lasting results.

If you’re ready to get signed up, let us know!  Alex is setting up consults this week and next with athletes that want to join!  If not now… when?

Announcing : CFP/RISE Partnership with The Fuel Method

At CrossFit Pineville and RISE Charlotte, we strive to offer the very best service!  We specialize in group fitness, offer programs for all ages and fitness levels, and two different training programs: CrossFit methodology as well as high intensity interval training.  We aim to please each individual athlete and offer add on programming, individual program design, and personal training.  We offer specialty classes and skill classes.  We also have a Physical Therapist in house, Dr. Amy Bullock of Fortress Physical Therapy, to offer support for your musculoskeletal system and help you train smart and pain free.

The area we truly have felt we are lacking : Nutrition.  Our coaches have a great knowledge of nutrition, however none specialize in this area, nor have extensive training in it.  We can discuss the topic with our athletes, make recommendations on small changes they can make in regards to food choices and habits, recommend supplements, etc.  However, we haven’t been able to provide the one on one nutrition coaching that many athletes are looking for and need.

Enter Alex Bladek and The Fuel Method.

Brandon and Michelle actually met Alex a few years ago through Brandon’s best friend, Paul.  Paul has a CrossFit gym in Michigan where (small world!) Alex would train when visiting home.  After circumstances changed, Alex and her fiance Hannes became members of CrossFit Pineville last year and thus began a conversation of how we can better serve you, our members!

A little more about Alex and The Fuel Method : Alex has her Masters in Counseling with a specialization in sport and health psychology.  She has completed her Precision Nutrition Level 1 certification and is also a CrossFit Level 1 Trainer.  Alex grew up an athlete, but once she stopped playing organized sports, unhealthy habits started to emerge and the weight started to creep on.  At the end of her senior year of college, she decided to make a change not only for her health, but her self-confidence as well.  She started taking control of her fitness and diet again.  It took years for her to discover something that was not restrictive and could be maintained long-term.

Through her school studies, working with mentors, and studying the field, she developed The Fuel Method.  Using The Fuel Method, Alex aims to assist others in navigating through the excess of information so they can achieve and maintain their goals!  The Fuel Method is a habit-based approach to health and nutrition, tailored to the individual, counseling you to a healthy relationship with food.  The Fuel Method takes all aspects of YOU into account – from your lifestyle to your food preferences to your body type, it all plays a role in achieving your goals.  The Fuel Method provides one-on-one accountability and guidance, goal setting, newsletters loaded with recipes, resources and tips, progress metrics (like measurements and weekly check-ins) and access to an ‘Active Members’ Facebook group.  After working with Alex and The Fuel Method, you will walk away with the tools, skills and knowledge to fuel your body and mind, for life!

We are so excited to partner with Alex and looking forward to all she will bring to the table!  If you are interested in a consult with Alex, don’t hesitate, contact her ASAP!  We are working with Alex to plan a nutrition challenge open to any CFP or RISE athletes starting in just a few weeks!  Details are being finalized now, so stay tuned for more info!!!

Welcome Alex and The Fuel Method to CFP and RISE!!

Tasty Tuesday – Chipotle Chicken Zucchini Soup

It seems Instant Pots are all the rage these days!  I got one last Christmas and was intimidated by it for quite a few months, but finally feel I have a better handle on it now.  Ya know, a year later 😉  I know lots of athletes at the gym have these at home too, so hoping to share more Instant Pot recipes in 2019!  This recipe below is from SkinnyTaste and she has IP or slow cooker directions in the original recipe!  So have no fear, if you haven’t hopped on the IP train yet, you can still make this recipe in your slow cooker, but the IP directions are below.

I made a few switches from the original recipe based on what I had at home, so that is what is below.  This recipe was really tasty, low carb, and a great way to get some veggies in!  Hope you enjoy!!

Instant Pot Chipotle Chicken Zucchini Soup

Ingredients

  • 1 tsp olive oil
  • 1/2 c onion, chopped
  • 3 cloves minced garlic
  • 16 oz boneless, skinless chicken breasts (I cut into chunks so they shred better)
  • 1/2 tsp salt
  • fresh black pepper, to taste
  • 4 c reduced sodium chicken broth
  • 1 c marinara sauce
  • 1 tsp chipotle chile powder
  • 1 tsp dried oregano
  • 1/4 tsp cumin
  • 1 tsp dried cilantro
  • zucchini noodles (I bought pre-spiralized from the store & used all 16oz!)

Optional Toppings

  • avocado
  • pecorino romano cheese

 

Directions

  1. Press saute button on Instant Pot, add oil, onion and garlic and saute until soft, about 3 to 4 minutes.
  2. Add chicken broth, tomato sauce, chicken, salt and pepper, chipotle chili powder, cumin, oregano, and cilantro.
  3. Cover and cook high pressure 20 minutes. Quick or natural release.
  4. If you didn’t buy pre-spiralized zucchini, spiralize now using a spiralizer with the thinnest noodle setting. Cut the zucchini (pre cut or not) into 6-inch strips.
  5. When the pressure releases, open the Instant Pot, remove the chicken, shred with 2 forks and place back in the pot along with the zucchini.
  6. Press saute and cook until the zucchini is tender, but still crisp, about 2 to 4 minutes.  (I made it ahead of dinner time, so I just left it on keep warm with the zucchini in there til we were ready to eat and it was still tender, yet crisp!)
  7. To serve, ladle into bowls and top with avocado and cheese, if desired.
  8. Enjoy!

A Look Ahead : Programming Week of 09/10

Love yourself enough to move a little every day and fuel your body properly!  Workout and eat well because you deserve to feel your best!!  We’re just a week away from the start of our Nutrition Challenge!!  It’s not too late to join!  If you need more info, reach out to Coach Michelle ASAP!

Did you hear about our first ever Sweat Social?  Mark your calendars for Friday night, October 12th as we sweat together and then mingle with our coming neighbors, Middle James Brewing!  Bring a friend and RSVP here.

FYI – Sunday we will have Open Gym only from 12-1:30pm.  No Oly this week, so sorry for any inconvenience!

Here’s your look ahead…

Monday – Deadlift day!  Then, 5 rounds of KBS, KB reverse lunges, and box jumps.  Move fast, you have a 16 minute time cap!

Tuesday – Some gymnastic skill work – on the rings, upside down and core.  Afterwards, 2 rounds of biking or rowing, running & pull-ups!

Wednesday – Back squat day!  Sets of 6.  Then some interval work of running + dumbbell overhead squats.  Oh my!

Thursday – Starting off by working up to about 90/95% of your 1RM shoulder press, then an alternating EMOM of shoulder press + chin-ups.  If you have any shoulders left, a 9 min AMRAP of strict HSPU, burpees and t2b to finish you off 😉

Friday –  A little olypmic lifting work with clean lift offs + cleans.  Keep your barbell for a WOD of power cleans, front squats and front rack lunges!

Saturday – As always, a fun partner WOD!  This week is air squats, kbs, shoulder to overhead, burpees and strict pull-ups!

Sunday – Open Gym only, 12-1:30pm.  Come work on a weakness, make up a WOD from earlier this week or get some skill work in 🙂

RISE Look Ahead

Monday – Strength Day!!  Working those boulder shoulders!

Tuesday – Spartan-ish training – Glycolytic Interval – 40 sec on/20 sec off

Wednesday – Legs & Cardio – Aerobic Interval – 1:20 on/30 sec off

Thursday – Posterior Chain – Anaerobic Interval – 30 sec on/20 sec off

Friday – Strength Day!!  All about those quads!

Saturday – Legs & Core – Glycolytic Interval – 45 sec on/15 sec off

We’re pumped for a great week!  As always, we’ll see you at the box!

CFP/RISE Fall 2018 Nutrition Challenge

Big news athletes!!  Mark your calendars – we’re back with another nutrition challenge!  Our 8 Week Fall 2018 Nutrition Challenge starts Monday, September 17th!!! Coaches Michelle, Amy & Sarah are excited to head this up and share their knowledge of nutrition, how to properly fuel your body, & help you achieve those health & fitness goals you’ve been wanting to hit!

These 3 ladies have been working on their nutrition to achieve their own goals and are absolutely confident that they can help you do the same over our 8 week Fall Nutrition Challenge!!

Here are all the details you need to know to join the Fall Nutrition Challenge:

  • It is highly encouraged (but totally optional!) to sign up for the most accurate body fat testing, coming to CFP/RISE NEXT SAT, SEPT 1st!!!  See all the details here and follow this link to get signed up!
  • This is NOT a paleo/whole 30 challenge – this is a nutritional rebalancing, flexible dieting challenge!  No foods are “off limits”.
  • The challenge will run from Mon, Sept 17th through Sun, Nov 11th setting you up for a successful Holiday season!
  • We will have 2 informational sessions the first week of September!  Lots of great info will be shared (what are macros, what is cleansing/intermittent fasting, what you should be eating) so do all you can to make it to an info session!!  Wed 9/5 at 7:30pm & Sat 9/8 at 10:30am  **If you absolutely cannot make it to one, let one of us know & we will do what we can to get you the info needed to participate!
  • You will be assigned a coach – either Michelle, Amy or Sarah – who will guide you the entire challenge & who you will check in with weekly.
  • You will take measurements pre & post challenge to track your progress including your weight, body measurements as well as 2 benchmark workouts!
  • You will complete your pre measurements, metcon and weight lift by Mon, Sept 17th.  Post measurements and retesting of the metcon & wight lift must be completed by Sun, Nov. 18th.
  • You will take progress photos throughout the challenge and share them with your coach.
  • There are AWESOME prizes up for grabs!!!  Make it to an info session to learn what sweet prizes you could win!
  • A buy in is required to be eligible for prizes.

We are SO excited to see you guys take control of fueling your bodies and all the amazing results you’ll get out of it!!  We can’t wait to see you at the info sessions!  Email Coach Michelle at info@pinevillecrossfit.com with any questions!

Tasty Tuesday – Pesto Chicken Cauliflower Casserole

This tasty recipe hails from Wholesome Yum blog and is an awesome week night dinner option, or prep ahead for a few lunches during the week!  CFP member Shannon brought us this dinner recently and we ate the entire pan!  If you’re looking for some lower carb options to change things up, this will definitely fit the bill.  It’s gluten free, only has 6 ingredients and doesn’t require a ton of prep!

Enjoy!

Pesto Chicken Cauliflower Casserole

Ingredients

  • 1 head cauliflower, cut into florets 
  • 1 tbsp olive oil
  • 1 lb shredded chicken (cooked, packed tightly to measure)
  • 3/4 c basil pesto
  • 1/4 c heavy cream (or coconut cream)
  • 1 cup mozzarella cheese (shredded, divided)
  • salt & pepper to taste

*For any recipes calling for shredded chicken, I typically cook mine ahead of time in the slow cooker or instant pot & then shred.  If you’re pressed for time, you can always buy already cut cauliflower and a rotisserie chicken to pick apart for your shredded chicken.

Directions

  1. Preheat the oven to 400 degrees.
  2. Grease a 9×13 casserole dish.
  3. Add cauliflower and olive oil to dish, sprinkle with sea salt and black pepper and toss to coat.
  4. Roast cauliflower for 15-20 minutes until crisp-tender.
  5. Reduce oven temperature to 350 degrees.
  6. Remove cauliflower from oven and mix in the shredded chicken and half of the shredded mozzarella.
  7. Stir together the basil pesto and cream and pour evenly over the casserole.  Toss until everything is coated evenly. Sprinkle the rest of the shredded mozzarella cheese on top.
  8. Return the casserole to the oven and bake for 10-15 minutes, until the cheese is melted and bubbly.

**This could also be tasty with a broccoli/cauliflower mixture!  Some parmesan could be super delish in this recipe as well.  Try it out and let us know what you think!

Tasty Tuesday – Honey Lime Chicken Marinade

Now that the warm weather is here to stay, it officially feels like grilling season (although we pretty much grill year round 😉 )!!  Plain ol’ grilled chicken gets boring, so I love a good marinade to liven things up without adding a ton of calories!

This delish Honey Lime Chicken Marinade from The Enchanted Cook blog is an old favorite that I just rediscovered!  Simply make the marinade the night before, let your chicken marinate overnight, grill that chicken up and you’ll have delicious, juicy, flavorful chicken for dinner!  Yum!

Honey Lime Chicken Marinade

Ingredients

  • 1/4 c EVOO
  • juice of 2 limes (about 1/4 c)
  • zest of both limes
  • 2 tbsp honey
  • 1/2 tsp cayenne pepper
  • 1 tsp kosher salt
  • 1 tsp black pepper
  • 2 lbs boneless, skinless chicken breast

Directions

  1. Add all ingredients for the marinade to a ziplock baggie and combine well.
  2. Add chicken to the baggie and turn several times to coat.
  3. Store in fridge overnight.
  4. Heat grill to medium high heat and grill about 6-7 minutes each side or until juices run clear (adjust time as needed depending on thickness of the chicken breasts).
  5. Serve up with your favorite summer veggie & enjoy!!

Tasty Tuesday – Strawberry Cobb Salad + Strawberry Vinaigrette Dressing

Now that it’s warm out, hot food (especially in the middle of the day) is a huge turn off!  I want something cold, crisp and filling!  This Strawberry Cobb Salad from the Neighbor Food Blog is just the thing!  If you prep a few ingredients early in the week, you’ll have your week day lunch for several days!!

Below, I made a few tweaks to the original recipe found here.  Feel free to make your own edits and substitutions to make it just the way you like!  The recipe below will make one salad, so in order to have salad all week, grab enough greens at the store, prep enough grilled chicken, hard boiled eggs & bacon and you’re good to go.  Enjoy!

Ingredients

For Salad:

  • 1-2 cups mixed greens (I like baby spinach and spring mix)
  • 2 oz grilled chicken
  • 1 hardboiled eggs
  • 2 slices bacon, cooked and crumbled
  • 2-3 strawberries, sliced
  • 1-2 oz feta cheese (blue cheese or gorgonzola would also be delicious)
  • Sliced almonds

For Dressing:

  • 1/4 c EVOO
  • 1/4 c strawberry puree
  • 1 tbsp cider vinegar
  • 1 tsp dijon mustard
  • pinch of sugar (optional)

Directions

For Salad:

  1. Mix all ingredients for salad (or arrange super pretty like a traditional cobb salad with greens first, then rows of other toppings if you so choose 😉 ).  That’s it, salads are so easy!

For Dressing:

  1. Puree strawberries in a blender, magic bullet or ninja.
  2. Add in other ingredients and blend again.
  3. Spoon a few tablespoons over your salad.
  4. Store the rest in an air right container in the fridge for about 5-7 days.

Happy Summer eating!!

Tasty Tuesday – 3 Ingredient Energy Bars

Who doesn’t love a good 3 ingredient recipe!?  These simple 3 ingredient energy bars from The Kitchn Blog are so yummy, have endless possibilities for add-ins and specialty combinations, and can be kept for weeks in the fridge or even a few months in the freezer!  Super easy to grab and go, can easily be made in bulk to stock up, and no baking involved!

Grab these 3 ingredients and any other add-ins you like and try these out!  Enjoy!

3 Ingredient Energy Bars

Ingredients

  • 1 c nuts (I like to use almonds)
  • 1 c dried fruit (I like no sugar added cranberries)
  • 1 c pitted dates
  • any optional add-ins: chocolate chips, chia seeds, shredded coconut, cherries, cinnamon, protein powder, cocoa powder, almond (or other nut) butter, etc

Directions

  1. Combine nuts, dried fruit, and dates in a food processor, pulsing a few times first, then for 1-2 minutes until a ball forms.  (Scrape down sides as needed.)
  2. Mix in any optional ingredients either by hand (if you want them to remain chunky) or with the food processor.
  3. Place ball of ‘dough’ onto wax paper and using your hands, press into a square (about 8×8).
  4. Wrap and chill for at least an hour.
  5. Cut into smaller squares as desired and store separated by small pieces of wax paper (so they don’t stick together).
  6. Eat and enjoy!

Tasty Tuesday – Crockpot Pesto Chicken & Sweet Potatoes

This week’s Tasty Tuesday recipe may be the easiest one ever!!  3 ingredients, set it and forget it in the crockpot & voila – dinner is served!!!  This recipe hails from local blogger Christina over at Carolina Charm.  She shares the most amazing crockpot hack to cook your chicken & sweet potatoes all in one!

Then she adds in some delicious pesto to make that plain ol chicken not so plain!  Who would’ve thought pesto chicken & sweet potatoes could be such a yummy combo!?  This recipe makes a week night meal (or two) so simple, so really you have zero excuses to not eat healthy!

Try out this crockpot hack & recipe ASAP!  Enjoy!

Crockpot Pesto Chicken & Sweet Potatoes

Ingredients

  • 1 lb chicken breast
  • 3-4 medium sweet potatoes
  • 1/3 c pesto (you can find plenty of yummy, “clean” store bought pestos or make your own right at home – here’s a great pesto recipe to try from skinnytaste!)

Directions

  1. Assemble your crockpot and place your sweet potatoes on one side & the chicken on the other.
  2. Pour pesto over top chicken.
  3. Place the lid on your crockpot and cook on low for 8 hours.
  4. Remove the cooked potatoes (there will be liquid at the bottom of the pot) and set aside.
  5. Shred chicken (I love to use my kitchen aid mixer for this – just scoop out chicken, pesto and a little liquid).
  6. Slice open your potatoes, stuff with chicken, and dig in!

Cheers to an easy & healthy dinner!