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!

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?

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!

Menu Monday – Paleo Lemon Poppyseed Mini Muffins

paleo lemon poppyseed muffins

These bite size little muffins from Elana’s Pantry are the perfect treat any time of day!!  Made with coconut flour, eggs & zero bad stuff, these little guys are delish & you can indulge in a few without any guilt!  Only 60 cals, 4f/5c/1.5p per mini muffin!  With only 8 ingredients that you most likely already have in your pantry, they are easy to make and everyone is sure to love them!  Happy baking!

Paleo Lemon Poppyseed Mini Muffins

Ingredients

  • ¼ cup coconut flour
  • ¼ teaspoon sea salt
  • ¼ teaspoon baking soda
  • 3 large eggs
  • ¼ cup honey
  • ¼ cup palm shortening
  • 1 tablespoon lemon zest
  • 1 tablespoon poppyseeds

Directions

  1. Preheat oven to 350 degrees.
  2. Spray a mini muffin pan with coconut oil or line with mini muffin wrappers.
  3. In a mixing bowl, combine coconut flour, sea salt & baking soda.
  4. Add eggs, honey palm shortening, lemon zest and poppyseeds and mix until batter forms.
  5. Spoon batter 1 tbsp at a time into mini muffin pan, making about 18-20 muffins.
  6. Bake for 8-10 minutes until muffins are spongy and starting to brown.
  7. Cool and serve!

Wellness Wednesday – What’s in your Protein Powder?

protein

Most CrossFitters and workout enthusiasts alike have their favorite go-to protein powder…but have you ever bothered to look at the ingredients list?  What’s the need, protein is protein, right!?

WRONG!  All protein is NOT created equal!  There are hundreds on the market and MANY of them contain fillers, artificial ingredients and toxins like sucralose!  For example, the 2 brands listed above.  They have very similar macros, the one on the left even has more protein.  But before you purchase that canister make sure you check the ingredients… the less ingredients the better!

Our favorite protein powder (the one on the right 😉 ) has less than 5 ingredients and nothing artificial.  The protein is sourced from “happy cows” in New Zealand and is cold-pressed, undenatured straight whey.

Do you know what’s in your protein??

Get Lean in 2017 Nutrition Challenge!!!

leanin17

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…

michelle1year

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

amy20mos

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.

pln

  • 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!!!

pamgagnon

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 : How to Read a Food Label

Hopefully you’re in the habit of turning that box, can, or package over when you’re in the grocery store and reading that food label before throwing it in your buggy!  So much great info packed into one little label!  But it can certainly be daunting if you’re not quite sure what you’re looking at…

Have no fear, thanks to this article from the Fix.com blog, nutrition labels are decoded and easy to read!  In the article, they break down:

  • Serving size
  • Calorie count
  • Daily Values
  • Macronutrients
  • Micronutrients

Check out the skinny on fat, sodium sabotage & some info on sugar!  Plus, a great sample meal plan based on those macros!  Be sure to click over and read up…thanks Fix.com Blog!!


Source: Fix.com Blog

 

Fall 4 Fitness Nutrition Challenge!

fallforfitness

Big news athletes!!  Mark your calendars – we’re back with another nutrition challenge!  Our Fall for Fitness nutrition challenge starts Tuesday, September 6th!!! 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 Fall For Fitness Challenge!!  Just take a look at their own results…

michelle

amy1

Here are all the details you need to know to join the Fall for Fitness 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 Tues, Sept 6th through Mon, Oct 31st setting you up for a successful Holiday season!
  • -We will have 2 informational sessions over the next 2 weeks!  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 8/25 at 8pm & Tues 8/30 at 8pm  **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 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, Sept 5th.  Post measurements and retesting of the metcon & wight lift must be completed by Tues, Nov. 1st.
  • -You will take progress photos throughout the challenge and share them with your coach weekly.
  • -There are AWESOME prizes up for grabs!!!  1st prize – an iPad Mini!!!  2nd prize – $125 Massage giftcard!  3rd prize – Supplement basket!
  • -A buy in is required to be eligible for prizes.

 

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 this holiday season and feel & look better by Halloween!!  You could even walk away with some sweet prizes!!  Who’s ready!?

Menu Monday – Ross’em Energy Health Bites

Today’s Menu Monday post comes from one of our own, Andrew Ross!  He shared this awesome recipe on our Facebook page & it’s definitely blog worthy 😉

Round up these ingredients and make these awesome Ross’em Energy Health Bites ASAP!!

healthy-energy-bites

I’ve been making these treats for the Ross house and I’ve decided to share among my friends and fitness/health watchers.
“Ross’ome” Energy Health Bites
– 2 Cups (dry) Rolled Oats
– 1 Cup Powdered Peanut butter PB2 or PBFit (reconstituted)
– 1 Cup Ground Flaxseed
– 2 TBS Chia Seeds
– 2/3 Cup Organic Honey
– 2 tsp Pure Vanilla extract
** Optional – 1 Cup Nestle’s Chocolate Chips

Mix all ingreedients together, chill in the refrigerator for 1 hour. Scoop chilled dough 1 slightly mounded TBS at a time and hand roll into a ball. Line a storage container with parchment or wax paper and place side by side. Store in refrigerator for consumption.
-SERVES 24

Nutrition:
129 Cal/ea.
4.9g Fat
.05 Polyunsaturated
17.6g Carb
4.7g Dietary fiber
8.1g Sugar
5.1g Protein

Chocolate Chips option:
175 Cal/ea.
7.6g Fat
.9 Saturated Fat
.05 Polyunsaturated
23.6g Carb
5.4g Dietary fiber
13.4g Sugar
5.3g Protein

Summer Shake Down Winners!!!

ssd

Congrats to all our Summer Shake Down participants!!!  The results were amazing & it was truly hard to pick the top 3 winners!

The top 3 winners took control of their nutrition over the past 30 days & not only lost a combined toxic 17+ lbs, but they shed body fat and inches!  Through the use of nutritional rebalancing, convenient nutrition and a flexible dieting approach, they increased their lean muscle mass (proven by increasing their 5 RM Back Squat and amount of strict pull-ups/ring rows) and improved their overall cardiovascular endurance (pre and post testing of a 3 minute burpee challenge)!! AND one of these amazing people is growing a human!

Here are your top 3 Winners of CFP’s Summer Shake Down Challenge:

1st Place with a $200 gift card to Lululemon – Macaira!!!  Macaira increased the amount of burpees she did in 3 minutes by 8 additional reps, added 15lbs to her 5 rep max back squat & completed 16 more ring rows!

macaira transformation

Macaira actually lost the least amount of weight (about 3lbs)…but boy do her progress pictures tell a different story!!!  Macaira truly leaned out as she learned how to properly fuel her body during this challenge.  She shed unwanted body fat and continued to build lean muscle with intermittent fasting, nutritional cleansing and counting macros.  She did it all!  All while living her normal life… Macaira switches from day to night shift regularly as a nurse, attended 2 bachelorette parties during the challenge and continued to keep up her workout routine, even on vacation.

And she is a GREAT example as to why we need to throw away the scale sometimes!!

In her own words, here is what Macaira took away form the challenge: 1) I need more protein, 2) it’s okay to still eat sweets in moderation, 3) I never have to sacrifice foods, 4) weight isn’t everything (even though I still struggle with the numbers in the scale and thinking that’s the only thing that matters in progress), 5) I enjoy eating ” clean” or ” cleaner” because I feel better about myself in general and my body, energized and healthy!

This is what the Summer Shake Down was about!!  These are the very best take aways and we are so proud of you, Macaira!!  Keep up the good work!!!

2nd Place with a $100 Visa gift card – Joey!!!  Joey increased the amount of burpees he did in 3 minutes by 6 reps, added 10lbs to his 5 rep max back squat & completed 5 additional strict pull-ups!

joeytransformation

Joey lost a total of 14lbs during the duration of our challenge!!!  Say what!?  Crazy, right!?  He used the convenient nutrition of meal replacement shakes and nutritional cleansing to help release toxic weight, gain energy, and feel better overall!  He had his sister join him on this journey and she too lost 14lbs!!  It’s amazing what having an accountability partner can do for you!

Joey traveled for work some during the challenge and still managed to keep up with his nutrition.  Shakes on the go sure are convenient!  He was tracking what he was eating using My Fitness Pal to track overall macros as well.  Early in the challenge, Joey was having some shoulder issues that kept him from working out as much as he would have liked.

This is life, right!?  Simply by taking control of his nutrition, fueling his body properly and ridding his body of toxins, Joey lost weight retained lean muscle mass and got more fit!  Win. Win. Win!

3rd Place with a 1 hr Massage gift card – Mallory!!!  Mallory increased the amount of burpees she completed in 3 minutes by 1 additional rep, added 10lbs to her 5 rep max back squat & completed 9 more ring rows!  All while growing a human!!

Screen Shot 2016-06-14 at 4.38.28 PM

Mallory began the challenge at 24 weeks pregnant.  After letting her eating get a little out of hand during her first trimester, Mallory wanted to reign it in and track what she was eating to make sure she wasn’t using pregnancy as an excuse to overeat and overindulge!  She also used the convenience of meal replacement shakes for her busy life to make sure she was getting proper nutrition for her and her baby girl!

We knew going in the goal was a little different for Mallory, as the scale may still go up, but the main focus was for maintenance and fat loss.  As you can tell from Mallory’s pictures, fat loss was definitely happening!  So many times women use pregnancy as their reason to eat whatever they may want, but Mallory was dedicated to giving her baby the best nutrition possible!!

Truly the best gift you can give to your baby is a healthy mama!  So proud of you, Mallory!!


Ok athletes, remember, this could be YOU!  Our Summer Shake Down Challenge may be over, but the end results are so worth it!!  Don’t wait for the next challenge, take control of your nutrition now!!!  Contact us today to get started!