The Fuel Method Coaching Collective Winners!!!

We shared the exciting group results from our very first Small Group Nutrition Coaching Collective with The Fuel Method this past week – 9 athletes, 8 weeks, and a whopping 70 inches and 50.5 pounds lost!!!  Really incredible!  Mostly because each of these athletes was already a member of our gym and participating in workouts!  They weren’t new to exercise, to CrossFit or RISE, just learning how FUEL their bodies in order to achieve better performance, to find better balance, and to achieve their aesthetic goals!

Not everyone that works with Alex and The Fuel Method is looking to lose weight.  Sometimes its more about overall health, a healthy relationship with food, and sometimes the non-scale victories are an even bigger deal!!  So be sure to read up on our winners and all their successes!

Today, we highlight our top 3 winners!!!  Without further adieu…

In FIRST PLACE – CASSIE STECK

Weight: -5 lbs
Inches: -7.5 inches
Non-scale victories reported: improved sleep, increased energy levels, increased self-confidence, improved workouts and recovery, clothes fitting better, self-monitoring portion sizes / alcohol while on vacation, decreased cravings, paying closer attention to habits and triggers, paying attention to hunger/fullness cues, friends noticing, inspiring others too!
“I have tried fad diets and would lose some weight but it was never maintainable. I went into this challenge not expecting result right away but once I started working with Alex, it all became so easy! I feel satisfied throughout my day (and I can actually eat more than what I was having before!) and still eating all my normal foods with a few tweaks to make it healthier. I work nights and my energy level has been great, I’ve noticed a huge difference after my night shifts! My sleep has improved dramatically, I wake up feeling more rested. After 5 years of Crossfit, I feel stronger in my workouts and that I’m recovering better. This is definitely something I can see myself doing long-term!!!”

SECOND PLACE – ELIZABETH PATTERSON

Weight: -10 lbs
Inches: -12 inches
Non-scale victories reported: improved energy levels and strength in the gym, decreased cravings, self-control / self-monitoring, paying closer attention to triggers and healthy/unhealthy habits, paying closer attention to hunger/fullness cues

THIRD PLACE – KIM DEJESUS

Weight: -8.5 lbs
Inches: -7.5 inches

Congratulations to our top 3 winners and to all those that participated!!  We’re excited for you to achieve all your goals, in and outside the gym, and to support you on your journey to a better relationship with food!

Our next small group nutrition coaching collective will begin Monday, July 15th.  If you’re interested in participating, be sure to let us know!  More details to come on info sessions and how to get signed up!  Here’s to fueling our bodies and enjoying this thing called LIFE!

A Look Ahead : Programming Week of 06/17

Have you RSVP’d to our 6 Year Anniversary Pool Party yet!?  The Blounts are so graciously hosting us at their pool, Saturday, June 29th starting at 4pm.  New Wrap Order will be there, selling some delish food, CFP will provide some beverages and dessert, and fun will be had by the whole (fit) family!  Just be sure to RSVP to our event in our private FB page.  And if you’re not part of group, let us know so we can add you!!

The results are in!!  We will be announcing our Small Group Nutrition Coaching Collective winner this week!  In about 8 weeks time, the 9 participants who worked with The Fuel Method collectively lost almost 70 inches and 50.5 pounds!!!  What!?!?  This is SO amazing because these were all members of our gym.  They already had the exercise part down, they come in consistently and get their workouts done.  But now, they took charge of their nutrition, were fueling their bodies, and the successes followed.  We can’t wait to highlight our winner, the runners up, and all the successes and takeaways that had nothing to do with the scale!!  So stay tuned!

We will be launching our next Small Group Nutrition Coaching Collective in 4 short weeks, on Monday July 15th!!!  More details to come, including dates for info sessions, and steps to get signed up with Alex and The Fuel Method.

If you ordered meals with Fit Fresh Kitchen last week, they are ready for pickup starting first thing tomorrow morning!  Remember, you can order every Monday-Thursday at 1pm for pickup the following Monday.  Make your life/meal planning/meal prep a little easier and grab a few meals for sure!!  Your taste buds will be very pleased!

Here’s your look ahead…

Monday – Snatches are the name of the game!  Some snatch lift off + hang snatch work up first.  Then a 10 minute AMRAP of rowing (rx+ biking) and, you guessed it, more snatches!

Tuesday – Some accessory work up first of single leg RDLs and snow angels.  Afterwards, 12 minutes of bar muscle ups, single arm dumbbell hang power cleans, and goblet reverse lunges!

Wednesday – Conditioning day….some interval work of running, wallballs, pull-ups & burpee box jump overs.

Thursday – Shoulder press for our strength training.  Then, some intervals of biking, push-ups, and rowing!

Friday – Clean and jerks!  Working up to a heavy rep for the day.  After, a few more clean and jerks…about 30 squat clean and jerks…for time!

Saturday – Partner WOD Saturday in full effect!  Come get sweaty!

Sunday Oly with Becca at noon!  Be there!

RISE Look Ahead

Monday – Feel the burn!  45 sec on/15 sec off

Tuesday – Strength day!!

Wednesday – EMOM Wednesday!!  Rowing, skiiing, and sprinting!

Thursday – Strength day!!

Friday – Functional Fitness Friday – 1:05 on/25 sec off

Saturday – Spartan-ish training – 1:30 on/20 sec off

As always, we’ll see you at the box!

A Look Ahead : Programming Week of 06/10

SO many exciting announcements coming up!!!  Ok, actually, just 2 major announcements…but they’re both SUPER exciting!!  So check them out…

First up, our fABtastic – Core & Buns class begins this Wednesday at 5:30pm!!!  That’s right, we’re adding a fun 30 minute burn session to target those problem areas – those abs and that booty – to our roster!  Alex Bladek will be our fearless booty-ful leader and will help us chisel out some more defined abs, develop an overall stronger core, and a better butt!  This class is of course included in your membership and open to all CF and RISE members, so meet us on the turf.  Due to space, we are capping the class at 12 people.  So if you’re planning to come, sign in ASAP!  And if you love the class and there seems to be some demand, we will look into adding more class times 🙂

Second, you may be wondering what the new fridge is for over by the couches?!?  Well wonder no more, starting next Monday, June 17th, you can pick up your Fit Fresh Kitchen meals right at CFP!!!  We are so excited to be a pick up location for Fit Fresh Kitchen meal prep service!  Their food is so delicious, the best of all the meal prep services, in our opinion!  We hope that by being a pick up location we can help make life a little easier for YOU, our athletes!!  Fit Fresh Kitchen offers 25 meals with 70 customization options each week (all the macros listed out, can be low carb, gluten free, extra protein, etc) and always comes fresh, not frozen.  They can take away a little bit of the stress of meal planning, grocery shopping, prepping, etc. and keep you on track and eating healthy all week long!  We are now live on their website which means you can place an order for your meals each week (Monday – Thursday at 1pm), select CFP as your pick up location, and get your meals the following Monday!  Can’t wait to get our meals starting next week!

That’s it for all the exciting announcements, unless you forgot that CrossFit Kids starts back this week!!  Still enrolling (especially Big Kids!), so check out all the details here!  And did you hear about our 6 year anniversary pool party at the Blount’s!!  Mark your calendar for Saturday, June 29th and be sure to RSVP in our private FB page!  Ok, that’s really it for the announcements, I promise.

Here’s your look ahead…

Monday – Some barbell work to start the week out…barbell bridges and bent over row.  Then, a sprint chipper of deadlifts and running!

Tuesday – Today consists of a 30 minute alternating EMOM…biking, burpee box jump overs, chest to bar, front rack reverse lunges, and strict handstand pushups.  Sounds sweaty!

Wednesday – Bench press up first, working up throughs some percentages and finishing off with a burner set of 8.  Afterwards, 12 minutes of ring dips, push press, and burpees over the bar.  See ya triceps!

Thursday – A little hang clean + clean complex to start off, followed by 10 minutes of doubles, t2b, and power cleans.

Friday – Back squat day!  3 sets of 4 between 80 and 85%.  Then, 3 sets of biking, running and dumbbell overhead walking lunges every 8 minutes.

Saturday – Lots of burpees, rowing and ground to overhead, so grab a partner & come WOD with us!!

Sunday Oly with Becca is on!  Come lift!

RISE Look Ahead 

Monday – Glycolytic Interval – 1:05 on/25 sec off

Tuesday – Strength Day!!  All the shoulders!

Wednesday – It’s an EMOM kind of day…burpees kbs, hollow holds, biking, squats, and sprints!

Thursday – Spartanish Training – 40 sec on/20 sec off

Friday – Glycolytic Interval – 1:05 on/25 sec off

Saturday – Strength Day!!

See you at the box!!

A Look Ahead : Programming Week of 05/13

Happy Mother’s Day to all our CrossFit/RISE/Fit/Lifting Mamas!!!  There’s definitely not an abundance of free time, yet you MAKE time in your day to give yourself an hour at “the bar”, to prioritize your health and fitness, so you can be a better mom and pour back into those little ones (or used to be little ones!) that rely and count on you.  Cheers to you!!

We’re 2 weeks out from Murph & Mimosas!  Join us Memorial Day to complete Hero WOD Murph as we remember the fallen and enjoy our community with some brunch.  We just placed a new summer tank order!  If you didn’t get your order in, let Brandon or Michelle know so we can get a reorder in the works.

As summer approaches and our calendars and weekends fill up with graduation parties, BBQs, and other fun plans, don’t forget to schedule in your workouts.  Remember you are in charge of your calendar and in charge of how you feel!  Don’t let the warm weather be an excuse to over indulge, skip WODs, or eat garbage.  This is a lifestyle, so keep at it!

Here’s your look ahead…

Monday – Testing strict Diane first today!  Then, some accessory work of barbell hip bridges, banded pull apart, and L-sit holds.

Tuesday – Cardio Tuesday!  A longer metcon of running, DB work (s2oh and hang squat cleans), plus strict pull-ups and t2b!

Wednesday – Front squat day!! Working up to 90+%!  Afterwards, some rowing intervals!

Thursday – Going overhead with some split jerk singles!  Then we finish off with 8 mins of doubles, lateral burpees over the bar, and ground to overhead.

Friday – Another girl WOD!  Today we have Jackie (rowing, thrusters & pull-ups)!  We’ll close out the week with some KB Bulgarian split squats and strict hspu work.

Saturday – A fun partner chipper awaits!!  Grab a buddy and let’s get sweaty!

Sunday Oly with Becca is on in full force!  Let’s get our lift on!

RISE Look Ahead 

Monday – Never skip leg day!!  1:05 on/25 sec off

Tuesday – Strength Day!!

Wednesday – 20 min EMOM today of goblet squats, wallballs, wreck bag carries, and bike cals!

Thursday – Spartan-ish training – 40 sec on/20 sec off

Friday – Glycolytic Interval – 1:05 on/25 sec off

Saturday – Strength Day!!

As always, we’ll see you at the box!

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!

Nutrition Challenge Winners & December Check-In Contest!!

Huge congrats to our Nutrition Challenge Winners!!!  These 3 winners stayed committed the whole 8 weeks, checked in weekly with their coach, and made strides to shed fat, get stronger, and learn how to properly fuel their bodies!

1st Place – Todd McDaniel!  Todd, you’ve won a 1-on-1 gymnastics coaching session with Pamela Gagnon & a gift card to Whole Foods!  We’ll be in touch about getting you your prizes!

2nd Place – Jackie & Jason Cansler!  Congrats guys, your next date night is on us with a gift card to a Whole Foods Salude! Cooking Class!  Plus, you’ve each won a pair of Bear Komplex Grips!  We’ll be in touch about your prizes 🙂


Alright, with the hustle and bustle of the season, we want to keep you focused on your goals!  And that means keeping you in the gym!  We’re excited to announce our December Check-In Contest!!

The Deets:

  • The Check-In Contest begins today, December 4th and runs until Tuesday, January 1st.
  • Check in at CFP or RISE on FB and/or Instagram whenever you come to workout!
  • Post a picture or video pertaining to your workout, the gym, your workout buddy, etc.
  • Use the hashtag #cfpholidayhustle18 or #riseholidayhustle18 so we can search and tally your posts! (Instastories doesn’t count since we cannot see them beyond 24 hours.)
  • Then, in January we will compile the most check-ins and draw a winner!
  • The prize – a $100 Gift Card to your favorite restaurant!!!

Pretty simple, stay consistent in your workouts over the next month, check-in on social media whenever you’re at the box, win prizes!!  What’s not to love!?

Alright, check-ins officially count starting today, 3…2…1…GO!

A Look Ahead : Programming Week of 11/25

It’s the most wonderful time of the year!!!  But don’t let that mean your workouts take a backseat.  Remember, this is a lifestyle!  Write your workouts into your calendar just like you write in all those holiday parties!  Last year we shared 8 tips for staying Healthy for the Holidays and they are still so applicable!!  We shared how to approach the holiday season with a healthy mindset, tips and tricks to keep you on track, and our not so secret weapon to zap cravings, bloat and unwanted body fat (visceral – aka belly fat)!!  Be sure to check them all out here for tips and ideas on ways to avoid the holiday fluff!

It’s looking like some cold temps this week!  Don’t worry, we’ve turned the heat on at the box 🙂  But wear your layers!  Here’s your look ahead…

Monday – 3 point snatches to start our week off!  We’re looking for perfect reps, not ugly ones 😉  Then, a chipper of rowing, power snatches and t2b for time!

Tuesday – Back squat day!  Working through some percentages and finishing off with a set of 10, yikes!  Afterwards, 4 sets every 3 minutes of burpee box jump overs and dumbbell walking lunges.  Might have some sore buns this week!

Wednesday – Get your lungs ready…4 sets of running, rowing, kbs & pull-ups!  The faster you go the more rest you get!

Thursday – Smoking the shoulders with some strict hspu and DU work.  Then, 15 minutes of DB push presses, DB goblet squats and v-ups!

Friday – Accessory work up first!  After, dumbbell box step overs and rowing for max cals to start your weekend.

Saturday – Grab a partner & your favorite barbell!  So much barbell!

Sunday Oly with Becca!  All the cool kids are doing it, you know you want to!

RISE Look Ahead

Monday – Glycolytic Interval today!  45 sec on/15 sec off

Tuesday – Functional Fitness – Aerobic Interval – 1:20 on/30 sec off

Wednesday – Strength day!!  Shoulder & back!

Thursday – Cardio aka Tabata day!  20 sec on/10 sec off

Friday – Spartanish Training – 45 sec on/15 sec off

Saturday – Leg day!  1:05 on/25 sec off

Just over 5 weeks to finish writing 2018.  Make it a great ending!!  As always, we’ll see you at the box!

Shop Small Saturday 2018!

Happy Thanksgiving athletes!!  Have started your Holiday shopping this season?!  This Saturday is Shop Small Saturday and we would love for you to consider shopping small with CrossFit Pineville & RISE Charlotte this year!!

We are offering OVER a 15% off discount for a 1 year paid in full membership to CrossFit Pineville or RISE Charlotte for 2019!!!  Make your health a priority this next year & give this gift to yourself!  Or better yet, share this gift with friends and family, it’s good for any new members as well, and working out with friends is always more fun!

You have until December 15th to lock this deal in before it’s too late!!  For a RISE member this is a savings of $200, for the average CrossFit member, it’s a savings of $300, and a $500 savings for a couples membership!  You’re getting almost 2 full months FREE!!

**This offer is good for current or new members for unlimited memberships. The discount will be applied to our current rates. First 5 to pay receive the discounted rate.**

Cheers to your health & wellness in 2019!!!