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!!!

A Look Ahead : Programming Week of 09/03

Hope you didn’t labor too hard this labor day!  We had a busy, sweaty class this morning and expect more of the same all week 😉  So many of you opted in to the Body Fat Testing this past weekend!  How cool was that experience?  Mark and Yevette were so impressed with how our gym tested overall!  With continued hard work and the upcoming Nutrition Challenge, we can’t wait to see the improvements when they come back for round 2 of testing in December!  So stay tuned for dates!

If you didn’t like your body fat results, if you’re feeling stuck in the gym, if you want to take your performance up to the next level, lose weight, build more muscle, or just need more accountability, we hope you can make it to an info session about our upcoming Nutrition Challenge this week!  Sessions are Wednesday night at 7:30pm and Saturday morning at 10:30.  Doesn’t matter your goal, I feel certain we can help you achieve it!!  Let Coach Michelle know if you can’t make it we’ll get info over to you this week!

Here’s your look ahead…

Tuesday – Back squat day!  Tempo back squats that is.  Then a variation of Fran, so good times all around!!

Wednesday – Time to grind…4 movements every 90 seconds for 30 mins!  Biking, burpee box jump overs, running, and overhead dumbbell walking lunges.

Thursday – Lots of accessory work to begin!  Then an AMRAP of doubles, swings, and pistols!

Friday – All the shoulders today!  First shoulder press, then 3 rounds of running, t2b and strict hspu.

Saturday – Partner WOD fun!  Grab a friends and come ready to work!

Sunday Oly with Becca!  Come get your lift on!

RISE Look Ahead

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

Wednesday – Strength Day!!  Legs & Core!

Thursday – Tabata!  20 sec on/10 sec off

Friday – Glycolytic Interval – 40 sec on/20 sec off

Saturday – All the shoulders!  Aerobic Interval – 1:05 on/25 sec off

Happy September!  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!!