Boosting Your Immunity!

I mean, for real, ain’t no body got time to be sick!!  And many are saying this is one of the worst flu seasons to date.  Plenty of things are floating around out there, so if at the gym, be sure to wash your hands often and wipe your equipment down after you use it!  And, if you’re feeling sick, might be best to just stay home so to not spread that all around!

If you’re currently healthy and looking for ways to avoid all that mess, here are 3 great tips to boost your immunity:

  1. Up your Vitamin D intake!  As many as 41% of the population is deficient in Vitamin D, and maybe even more during the winter months when we’re not outside getting it the natural way.  Other studies suggest that Vitamin D works better than the flu shot if your Vitamin D levels are low!  See…pretty important!  Vitamin D also supports your immune system!  Our naturopath, Dr. Michelle Dillon of Charlotte Natural Wellness, recommends taking 1,000 IU for every 25 lbs of body weight.  So get your Vitamin D on!!
  2. Avoid Sugar!  Funny that this blog is going live on Valentine’s Day 😉  Sometimes, avoiding sugar is easier said than done.  However, sugar of all kinds (sweets, cookies, candies, anything with -ose) can lower your immune system for several hours!  So limit sugar intake for sure and avoid it altogether if you feel you’ve been exposed to something or might be coming down with something!
  3. Add Isagenix’s Immune Shake Booster to your daily shake!  Isagenix recently released their Immune Shake Booster.  With only 10 calories, no artificial flavors, colors or sweeteners it mixes perfectly into your shake without adding or changing flavor.  Immune Shake Booster includes beta glucans, which are supported by substantial scientific evidence to show that daily intake supports better immune health and help promote increased immune cell action and response.  Read more here and get yours ASAP!

Here’s wishing you all the health this cold & flu season and that spring would hurry up!! 😉

Go for Longevity!

This time of year we see so many clients asking for nutritional advice, trying out a round of the Whole 30, or as of late, trying out the Keto diet.  Trying new things isn’t bad and often times people learn a lot about themselves, their bodies, their eating habits, etc through food experimentation with such diets.

But, and it’s a big BUT, that’s exactly what those are….diets.  Again, hear me when I say Whole 30 and Keto are not bad, but they are not maintainable long term.  My question to any client that comes to me and says, “I’m thinking about trying Whole 30 (or fill in the blank with any other diet name),” is “What happens after 30 days?”  When the diet time frame is over, what happens next?

If you cut out carbs and are only eating about 20 carbs a day (which is less than the amount of carbs found in an apple, btw!) and then want to have carbs again one day (maybe not even cake kind of carbs, maybe just an apple or rice or oatmeal)….what happens then?

If the goal is nutrition and proper fuel for you body (which it should be!  Not just a quick fix), then we should be asking ourselves how can I get the maximum amount of nutrition in my body without maxing out my cals or my wallet or my prep time?

Enter Isagenix!  This is why Isagenix shakes and nutritional rebalancing system is an amazing solution to this problem and is what we recommend for all our clients.  It’s a super easy lifestyle to follow and you don’t have to cut out major food groups or exclude the foods you love!  It’s not a diet, it’s simply adding in the highest quality, most absorbable nutrition coupled with monthly or weekly cellular cleansing/intermittent fasting (depending on your goals) to get the results you want!

Isagenix shakes
•have nutritionally complete amino acid profiles
•are balanced, macro complete meals
•and are gluten, nut and soy free (with dairy free and vegan friendly options)!

In just one scoop of the Isagenix greens and fruits, you get the antioxidants and phytonutrients from
•over 30 premium fruits {like açaí, apple, papaya, pineapple, and more!}
•phytonutrients from over 30 vegetables, herbs, and botanicals {like ginkgo biloba leaf, green tea extract, broccoli, kale, spirulina, and more!}
•and the antioxidant equivalent of 20 servings of veggies
All without having to buy, chop or juice any of those fruits and veggies!

There’s no better or more cost effective way that we’ve found to get all of this nutrition and these vitamins, minerals and micronutrients in our bodies every day!  There is tons of research available if you want to read up on Isagenix and intermittent fasting.  Not to mention the many times we’ve covered it’s importance on this blog (like here, or here, or here, or here).

But don’t take my word for it!!  If you’re tired of dieting or having something work & then the moment you stop, rebounding, it’s time to chat about this lifestyle and see if it’s the change that could benefit you!!  Go for longevity!!  Find something that is maintainable long term and not just for 30 days.  Because, again, what happens after 30 days is over?

Our inbox is ALWAYS open! or FB us!!  We would LOVE to chat!

Wellness Wednesday – Healthy for the Holidays – Week 3!

healthy holidays

Welcome to Week 3 of our 8 week Wellness Wednesday – Healthy for the Holidays series!!  If you missed the first two weeks, you can catch up here where we talked about having a nutrition plan & sticking to it!  And here where we talked about your mindset surrounding food.

This week, I’m going to divulge my not so secret weapon to zap cravings, bloat and unwanted body fat (including visceral – belly- fat!!).  Are you ready for it!?

Nutrient Supported Intermittent Fasting!!!

Have you heard of Intermittent Fasting (IF)?  We’ve discussed it a few times on the blog as it’s become quite the trend in the fitness world.  You can read up here on the Benefits of IF or here on Other Health Benefits of IF – included, but not limited to – reduced cravings, detoxification, reduced inflammation, enhanced immunity, increased hgh levels and weightloss all while maintaining lean muscle mass!!

Isagenix has been using 24-48 hour nutrient supported intermittent fasting (often called cellular cleansing) for 15 years now!  This system has amazing successes as well as clinical research studies to back it up.

The best part about incorporating this into your arsenal is that it is the perfect secret weapon to have on hand during the holidays!  Have your husband’s work Christmas party this weekend and need to feel good in that dress?  Splurge a little too much at the neighborhood holiday party and need a quick little detox before the next party?  Feeling sluggish and a little run down and want to up that immunity before your holiday travels?  Need to drop 5lbs to rock a sparkly dress this new years?  Nutrient supported intermittent fasting addresses ALL of these!!!

A once a week 24 hour nutrient supported intermittent fast is the perfect way to maintain during the holiday season!  It allows you to have a few of your favorite treats at fun events with friends and families without that terrible food guilt and without having to let out a notch in your belt.  Plus, all of the amazing results listed above (hello better immunity during cold & flu season, goodbye toxins & cravings!!).

If you think you’d like to add in a nutrient supported intermittent fast this holiday season, reach out to me (Coach Michelle) ASAP at!!  My inbox is always open & I would be so excited to help you get started in order to have a Happy Healthy Holiday season this year!  Why not you, why not this year, why not now??

If you’re enjoying our series, please feel free to share it on social media or send on to any friends or family who may benefit from it as well, after all – sharing is caring!  We’ll see you back next Wednesday for Week 4!

Wellness Wednesday – Healthy for the Holidays – Week 1

Well here we are, November 1st!!  If you’re like me, you’re probably half questioning how we got here so fast and half celebrating the kick off of the Holiday Season!  Most of us doled out a decent amount of sugary coated stuff last night (and ate some as well) and now, if you have kids, your house is probably still full of it!

The onset of the Holiday Season, while exciting, brings on a little anxiety for many!  For those that try to be health conscious, the hustle & bustle, the busyness, the parties and food and drinks….ahhh.  It can be a nightmare!  Less time to get to the gym (did we mention the busyness?) and tempting treats and drinks at every turn (did we mention the parties?).

So join us over the next 8 weeks for a fun little Wellness Wednesday series – Healthy for the Holidays!

healthy holidays

We’ll be sharing how to approach the holiday season with a healthy mindset, tips and tricks to keep you on track, and my secret weapon to zap cravings, bloat and unwanted body fat (visceral – aka belly fat)!!

To kick off our first week, here is the first tip – Have a nutrition plan & STICK TO IT!!!

If you fail to plan, you plan to fail!  We already talked about parties & the tempting treats and drinks.  You can’t much control what’s offered as far as food & drink go at a party.  But you know what you can control, what you eat all day leading up to that party (event, work dinner, etc).

With Isagenix, we follow shake days and cleanse days (we’ll get to cleanse days later on in this series 😉 ).  Shake days make it SO easy to stay on track!  2 delicious shakes, 2 snacks and a fork & knife meal.  The shakes are nutrient dense without being calorically dense (a win win!), are filling and super convenient.  Snacks can vary greatly and offer a lot of variety, just remember, it’s best to mix a little protein, fat & carbs into every snack to keep you full and satiated.

As mentioned, when you have a holiday event scheduled, you won’t always know what is being served, so your fork & knife meal may not be planned out those days.  But, if your day has been healthy leading up to that party, you should be on the right track!!  (We’ll also talk about how to make good decisions at those parties later on in the series, so have no fear.)

You don’t have to follow Isagenix’s plan to still have a healthy day prior to your holiday event (although it makes my life so much easier!), again, you just need to have a plan & stick to it!!!  For some that may mean meal prepping and macro or calorie counting leading up to the party.  For others, it may mean a partial day fast, etc.  Whatever your plan is, HAVE ONE & FOLLOW IT!

Here is to a HAPPY and HEALTHY Holiday Season!!!

Wellness Wednesday – Benefits of Intermittent Fasting

Unless you’ve been living under a rock, you’ve probably heard the term Intermittent Fasting get thrown around a lot lately!  It’s become quite the buzz word in the fitness world, and with good reason!!

An itermittent fast (IF) is simply periods of eating and not eating.  Most people typically fast naturally for 12-14 hours after dinner, while sleeping and until they eat again the next day.  Some fast for 16 hours and consume all their calories in the other 8 hours of the day.  But the real bang for you buck comes from a 24-48 hour fast!  Check out all the benefits below in this graphic…


Intermittent fasting is THE best way to cut body fat while maintaining lean muscle mass!!  Isn’t that what everyone wants!?  Plus, all those amazing benefits listed above!  If detoxification, more energy, less inflammation, & better immunity sound good to you (among the other benefits), why wouldn’t you want to give IF a try!!?

The health & wellness company we’re partnered with, Isagenix, has been using a nutrient supported intermittent fast paired with protein pacing for 15 years now with wild success!!  Not only do they have the hundreds and thousands of success stories, but they have legit science and clinical research to back it up!  We love that our company was on trend before it was a trend 😉

Remember, be stubborn about your goals, but flexible about your methods!  If you’re not seeing the results in the gym that you want, it comes down to your nutrition.  And it just might be time to give this whole intermittent fasting thing a try!!

A Look Ahead : Programming Week of 08/21

Screen Shot 2017-08-20 at 10.07.26 AM

Who’s ready to play Bingo!?!  No, no, this isn’t a CrossFit Kids game, this game of Bingo is for all CFP & RISE members and you can win CASH!!!  Starting this week, you can purchase your Bingo board for $10.  Collect as many Bingos as you can during the month of September (Fri 9/1 – Sat 9/30) to be entered to win cash!!  The more people that play, the more cash to be won 🙂

As in regular Bingo, a Bingo consists of 5 straight blocks in a row, diagonals included.  Blocks must be completed during the challenge and must have a coach’s signature & date to be valid.  So grab your board and get ready to collect your blocks & Bingos by completing fun little challenges, like bringing a friend, coming to yoga or Oly, etc.  How many Bingos can you get!?!

We’re excited for a great week ahead!  Saturday morning immediately after classes, join us for a Sip & Sample of our newest products at the gym!!!  We have some new bars, energy shots & shakes we’ll be sampling!  We will also be sharing details about our 30 Day Jumpstart starting Monday 9/10!  You do not want to miss this!!!

Also, AMRAP 4 Autism is this Saturday!!!  Remember, it’s not too late to sign up.  You can participate as an individual or partner!  It’s all to benefit some amazing kids with Autism and help support their therapy, so come on out!!

Here’s your look ahead…

Monday – Front squat day!  Working through some percentages up to a heavy single at 95%+ if you’re able!  Then, it’s a bar fight!!  Bring your game face – we’re completing one of the Masters/Teens CrossFit Games 2017 workouts of pull-ups, t2b & clean & jerks!

Tuesday – Tall jerks & split jerk work to start off today!  Afterwards, we’re retesting a workout from late June – 2 rounds of rowing, c2b (or rx+ bar MU), and push press.

Wednesday – Snatch grip RDLs superset with single arm dumbbell strict presses are up first.  Then your metcon is 3 rounds of doubles, wallballs & c2b!

Thursday – Getting gymnasty today working on our ring muscle up progressions.  Afterwards, 5 rounds of kbs & hand release pushups!  Go fast!

Friday – Pick your favorite kettlebells, we have some front rack reverse lunges and suitcase carries to complete.  Then, an alternating EMOM of rope climbs, strict handstand pushups & DU!

Saturday – Another Saturday another great Partner WOD!  Lots of pullups, box jumps & DB snatches today, so grab a partner & get to the gym!!  We hope to see you at our Sip & Sample & at AMRAP 4 Autism that night!

Sunday Oly – come work on those Olympic Lifts with us!

RISE Look Ahead

Monday – Glycolytic – :20 on/:10 off

Tuesday – Aerobic – :45 on/:15 off

Wednesday – STRENGTH Day!

Thursday – Aerobic – 1:20 on/:30 off

Friday – Anaerobic – :20 on/:20 off

Saturday – STRENGTH Day!

As always, we’ll see you at the box!!

Get Lean in 2017 Nutrition Challenge!!!


Big news athletes!!  Mark your calendars – we’re back with another nutrition challenge!  Our Spring Get Lean in 2017 nutrition challenge starts Monday, February 27th!!! Coaches Michelle & Amy are excited to head this up once again 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!

Both Michelle and Amy have been working on their nutrition to achieve their goals and are absolutely confident that they can help you do the same over our 8 week challenge!!  Just take a look at their own results…


Michelle has incorporated nutritional rebalancing and intermittent fasting for exactly 1 year now.  Clearly the results speak for themselves!!


Amy has been using a flexible dieting/reverse dieting approach for almost 2 years now.  These photos are roughly 20 months apart and the abs are clearly popping!

Here are all the details you need to know to join the Get Lean in 2017 Nutrition Challenge:

  • This is NOT a paleo/whole 30 challenge – this is a nutritional rebalancing, flexible dieting challenge!  No foods are “off limits”.
  • It will run from Mon, Feb. 27th through Sun, Apr. 23rd setting you up fast approaching summer weather!
  • We will have 2 informational sessions!  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!!  Thurs 2/16 at 7pm & Tues 2/21 at 8pm
  • Project Lean Nation will be at our info sessions to sample their delicious meals!!  PLN makes perfectly portioned, clean meals with excellent macros that fit the budget.  You will definitely want to be there to sample their meals & even purchase some to support you during the nutrition challenge.


  • You will be assigned a coach – either Michelle or Amy – who will guide you the entire challenge & who you will check in with weekly.
  • We will take measurements pre & post challenge to track your progress including your weight, body measurements as well as a short metcon & weight lift!
  • You will complete your pre measurements, metcon and weight lift by Mon, Feb. 27th.  Post measurements and retesting of the metcon & weight lift must be completed by Mon, Apr. 24th.
  • You will take progress photos throughout the challenge and share them with your coach weekly.
  • A buy-in (product or otherwise) is required to be eligible for prizes and coaching.
  • There are AWESOME prizes up for grabs this go round!!!


1st prize – a private 1 hour session with THE Pam Gagnon for you & a friend!!!  Pam is a CrossFit Gymnastics Trainer with CrossFit Headquarters, a games athlete and all around amazing coach and athlete!!

2nd prize – 2 Weeks worth of food from Project Lean Nation!!!  Don’t stop all the gains you made during the challenge, keep it going with some FREE food!!

3rd prize – A box of IsaLean Pro & 2 Needle Sessions with Coach Amy!


We are SO excited to help you reach your goals, increase your self confidence and gain a better relationship with food!!  Commit for 8 weeks, set yourself with healthy food habits as you head into the summer season and feel & look better by the water this summer!!  You could even walk away with some sweet prizes!!  Who’s ready!?

Wellness Wednesday : Either Way, There’s a Price to Pay

Coach Michelle shared this the other day on her Facebook page, and we feel it bears repeating and archiving in our blog!  So much truth in this.  What are you doing to TODAY to set your future self up for a healthier, full of quality, WELL, FIT life?  There’s a price to pay either way you go about it.  Do you want to pay now or later?


Either way, there’s a price to pay…

I get asked all the time “why is CrossFit so expensive” and people often tell me they “can’t afford” the shakes I drink. Yet it seems to me like modern society is only getting sicker, which makes sense with the amount of nutritionally depleted foods that are readily available, the abundance of chemical additives found in our food and the sedentary lifestyle most lead.

The truth of the matter is the human body is quite incredible and can often heal itself if the right conditions are present. But it does take some effort to create those conditions. Most have spent their entire lifetime not addressing the toxins to which they’re exposed, eating what they were given or what was convenient and maybe just not knowing another way.

So you can invest now… By buying nutrient dense, minimally processed, science-based foods and incorporating that into a clean, whole foods based diet. By joining a gym, learning proper movement patterns, and devoting an hour a day a few times a week to working out so that you can still perform a half rep body weight squat to stand up off the toilet when you’re 80. OR you can pay later… for prescriptions, doctor visits, poor quality of life and possibly a nursing home because you can’t get up off the toilet.

You can pay now…or you can pay later. BUT EITHER WAY, THERE’S A PRICE TO PAY.

There is a price to pay to get started today. But there is also a price for waiting. And you have to decide if you’re worth the investment. You have to decide if it’s worth it to walk around half asleep, with those extra pounds that won’t seem to budge in a body that doesn’t feel good and you hardly recognize. You need to consider what it will cost you (and those you love) to keep feeling they way you do now for another month, another year or a lifetime.

You are so worth the investment and its time to START!!

If this resonates with you at all, we’re ready to help you START your life!!  Come talk to Coach Michelle or Coach Brandon asap.  Let’s make a change, let’s add in some good quality nutrition, let’s get you started in Foundations.  Will it be hard?  Yes.  Will it be worth it?  A million times YES!!!