A Look Ahead : Programming Week of 8/20


Alright athletes & coaches, mark your calendars!!  Saturday, September 1st, Body Fat Test of NC will be at CFP/RISE from 9am – 1 pm with their Mobile Hydrostatic Body Fat Test!  The hydrostatic method is the gold standard way for measuring Body Fat Composition and gives the most accurate readings.  Once you complete your test, you get a 4 page print out including info on your body fat and lean muscle mass weights, basal metabolic rates, etc.

You can sign up through Eventbrite for the time slot of your choice, just follow the link here.  The test only takes about 15 minutes and is priced so affordably!  One session is $45, a retest is $35 or you can purchase 2 sessions right off the bat for $72.50!  I would definitely suggest purchasing 2 sessions!!  CFP/RISE will be running an 8 week Nutrition Challenge this fall starting Monday, September 17 – Sunday, November 11th.  Body Fat Test of NC will be back in early December, so you can retest and see the fruits of all your hard work!

More details are to come on the upcoming Nutrition Challenge, so stay tuned!  But get more info on the Facebook Event Page for the Body Fat Testing and get signed up through Eventbrite ASAP!!  We’re pumped for an exciting fall with all the fat loss, lots of muscle gains, and all the PRs!

Here’s your look ahead…

Monday – Strap on your running shoes, you’ve got 3 rounds of a 400m run, deadlifts and box jumps for time.  Afterwards, some accessory work to make you better!

Tuesday – Shoulder press is up first!  Working through some percentages.  Then, grab some dumbbells for a fun AMRAP of manmakers, strict pull-ups and burpees.

Wednesday – Back squat day!  Sets of 8 might feel like cardio!  Your metcon starts off with some rowing followed by t2b & dumbbell lunges to finish off your legs 😉

Thursday – All the snatches today!!  Then more snatches and double unders for time!

Friday – An alternating EMOM of some running, wallballs, pull-ups & burpee box jump overs!

Saturday – Partner WOD day!!  And AMRAP 4 Autism tonight!!! (There’s still time to sign up!)

Sunday Oly with Becca, come get your lift on!

RISE Look Ahead

Monday – Spartanish training day!  Aerobic Interval – 1:20 on/30 sec off

Tuesday – Strength day!!

Wednesday – Anaerobic Max Effort Interval – 20 sec on/20 sec off

Thursday – Leg day!  Aerobic Interval – 1:30 on/30 sec off

Friday – Glycolytic Interval – 45 sec on/15 sec off

Saturday – Strength day!!  AMRAP 4 Autism tonight!!!  (There’s still time to sign up!)

Alright guys, exciting things coming!  Let’s make it a great week!  As always, we’ll see you at the box 🙂

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!  info@pinevillecrossfit.com or FB us!!  We would LOVE to chat!

Wellness Wednesday – Healthy for the Holidays – Week 8!

Welcome to the final week of our 8 week Wellness Wednesday series – Healthy for the Holidays!  We sure hope you’ve enjoyed the series!!  It is our hope you’ve found these tips helpful in order to achieve a more balanced Holiday season!  The goal, of course, is to still enjoy yourself at all those fun holiday parties while not blowing all the hard work you’ve done all year in the gym and with your nutrition.  Balance can be achieved, I promise!

If you’ve missed any posts, here’s what we’ve covered so far:

Week 1 – Have a nutrition plan & stick to it!

Week 2 – A healthy mindset towards food!

Week 3 – Nutrient Supported Intermittent Fasting!

Week 4 – BYOD : Bring Your Own Dish!

Week 5 – Get your protein!!

Week 6 – Drink up & stay hydrated!

Week 7 – How to fill your plate!

This week’s tip….incorporating alcohol!  Obviously, we all know the negative effects of alcohol.  So with that said, always drink responsibly!!  And depending on your goals (big weight loss goals, strict macro goals, competitive, etc) you may want to skip the booze altogether.  After all, alcohol is simply empty calories and doesn’t provide you with any quality nutrition.  And, as we know, it will aid in dehydrating you.

But enough of the debbie downer news about alcohol!  As adults, many of us choose to partake in a beverage (or a few) from time to time and especially around the holidays!  So yes, there are ways you can have your alcohol and drink it too 😉

Similar to the theme of this whole series, the idea is to have a plan!  Plan ahead on what you want to drink and how much.

  • If a party is having a signature cocktail, decide ahead of time if you’ll be partaking in that.  Cocktails are often sugar laden, so stick with one and follow it with a water!
  • Maybe you want to indulge in one of your favorite drinks you don’t get to have too often…a glass of eggnog, your favorite craft beer, a margarita, etc.  Go ahead and enjoy one!  But leave it at one and switch to a lower calorie drink (or water!) afterwards.
  • Look for a glass of a dry wine.  In general the drier the wine, the lower the sugar and calories it has, so look for that option if you can when choosing a drink.  A wine spritzer is also a great way to cut the calories!
  • If you know you’ll be having serval beverages, maybe skip the dessert table.  Or trade a less desired dessert for a more desired drink.

Living a healthy, balanced lifestyle doesn’t mean all or nothing!  Make a plan and stick to it!  Remember one healthy meal won’t make you skinny and one cheat meal won’t ruin your gains!  Try out an intermittent fast pre or post holiday party to reset that calorie intake and a whole other host of benefits!!  Bring your own dish you won’t feel bad about eating and make sure you’ve gotten all your protein in for the day.  Stay hydrated, fill your plate the right way, and don’t over do it with the booze!

8 weeks, 8 tips, and the rest of your life to master incorporating them! 😉 Cheers and wishing you a happy, healthy holiday season!

Wellness Wednesday – Healthy for the Holidays – Week 7!

Welcome to Week 7 of our 8 week long Wellness Wednesday series – Healthy for the Holidays!  We have 2 weeks left in our series!  Hopefully you’re finding these tips helpful and this Holiday season has been more balanced for you!

If you’ve missed any posts, here’s what we’ve covered so far:

Week 1 – Have a nutrition plan & stick to it!

Week 2 – A healthy mindset towards food!

Week 3 – Nutrient Supported Intermittent Fasting!

Week 4 – BYOD : Bring Your Own Dish!

Week 5 – Get your protein!!

Week 6 – Drink up & stay hydrated!

This week’s tip….fill your plate the right way at the holiday parties!

First, look for the protein.  Maybe there’s turkey or ham, meatballs, sausage plate, low fat cheeses, etc.  Fill at least a 3rd of your plate with protein.

Second, find the veggie tray.  Take as many veggies as you want!!  The more the merrier.  Skip the veggie dips for the most part.  Some hummus would be best, cheesy or ranch dips would be least favorable.

Third, look for any fruit.  Fruit is basically a free for all as well.  Still a much better choice than crackers, dips, and bread.

Fourth, take a small handful of nuts and/or any seeds.  These will help fill you up and feel satiated.

At this point your plate should be pretty full!  Eat up and decide if you need (or want) anything else!

Lastly, if you must have seconds or go back for some crackers, dips, bread or dessert, decide what you really, really want to indulge in and then have it!!  Don’t feel bad about it, just enjoy it!  But don’t have it all.  Pick what you most want to savor & enjoy and do just that!

Follow these simple guidelines and you won’t be headed home feeling like an oompa loompa or waking up full of regret and full of bloat!  Protein, veggies, fruit & nuts…that simple!  Enjoy!

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 info@pinevillecrossfit.com!!  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!

Menu Monday – Pizza Spaghetti Pie


This recipe is an oldie, but goodie from PaleOMG & I was certain I had shared it here before, but apparently I have not!  Today, we change that!  If you like pizza or pasta, you are sure to love this dish!  So run, run I say, to the store to grab these ingredients!

I’ve adapted Juli’s original recipe for her Almost 5 Ingredient Pizza Spaghetti Pie and have kind of made it my own, which you can do as well!  You can easily add in any of your favorite pizza toppings – cheese (if you do dairy), basil, veggies, olives, mushrooms, etc.

I usually buy a large spaghetti squash and cook my Pizza Spaghetti casserole in a large 9×13 dish.  It typically makes enough for 2 nights worth of dinners or at least 1 night and lunch the next day.

Hope you enjoy!!!

Pizza Spaghetti Pie


  • 1 large spaghetti squash
  • lb ground beef
  • 1 tbsp onion powder
  • 1-1 1/2 cups pizza sauce (no sugar added, any marinara or pasta sauce works fine too)
  • 1 tsp dried basil
  • turkey pepperoni, as much as desired
  • 3 eggs
  • optional: any of your favorite pizza toppings


  1. Preheat oven to 375 degrees.
  2. Cut spaghetti squash in half lengthwise and scoop out all the seeds.  I usually drizzle my spaghetti squash with some EVOO and salt & pepper.  Then, lay squash cut side down on a baking sheet lined with parchment paper and bake for 35 minutes or until the skin of the squash gives when you press on it.
  3. While the squash is cooking, brown your ground beef in a large pan over medium heat.
  4. Once squash is done cooking, use a fork to remove threads and place in a greased 9×13 baking dish.
  5. Add onion powder, ground beef, pizza sauce, dried basil, and turkey pepperoni to the dish and mix well with spaghetti squash threads
  6. Lastly, add eggs to the baking dish. Mix everything until you can no longer see the eggs.
  7. Bake for 1 hour at 350 or until the top of the mixture forms a slight crust that doesn’t give when you press on it in the middle of the dish.
  8. Let rest for 5 minutes before serving.

Wellness Wednesday – The Newest Protein Bar On Our Shelf!


You may have seen the newest Isagenix AMPED Protein Bar on our shelves at CFP & RISE!  Have you tried it?  We’ve shared before, but we are proud to be partnered with Isagenix as they have a no compromise policy on ALL of their products and now their AMPED Sports Performance Products are all Informed Sport Certified!

These new bars are the best of the best!!  With 28 grams of protein, they are perfect for athletes, those following a daily protein pacing regimen (protein every few hours throughout the day), and those partaking in extended training (longer workouts or multiple workouts in a day).

They contain:

  • 28 grams of a whey-based protein blend
  • Excellent amino acid profile
  • No artificial colors, flavors, or sweeteners
  • 8 grams of net carbs
  • 5 grams of sugar

And have amazing features and benefits, including:

  • Excellent taste
  • Supports lean muscle building and maintenance
  • Gluten-free and soy-free
  • Individually wrapped for convenience
  • Informed-Sport certified

You can read a little more in depth about the AMPED Protein Bars and why they’re the best here.  But don’t take our word for it, try the cookie dough or chocolate brownie next time you’re in & stay tuned this winter for the strawberries & cream flavor to be released!!

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!!

Menu Monday – Parmesan Crusted Chicken & Broccoli


Need a way to fancy up your chicken?  Look no further than SkinnyTaste!  This recipe is as simple as they come, tasty, healthy, and all in one pan!  So really, you can’t go wrong!  I like to buy the precut broccoli florets to make it that much easier 😉

Grab these ingredients and whip this up on a busy week night, you won’t regret it!

Parmesan Crusted Chicken & Broccoli


  • 2 tbsp olive oil
  • 2lbs boneless, skinless chicken breasts
  • fresh broccoli florets
  • 1 tsp Kosher Salt
  • 1/4 tsp garlic powder
  • 2 garlic cloves, minced
  • ½ c freshly grated Parmesan cheese
  • ¼ c chopped fresh parsley


  1. Preheat the oven to 425°F.
  2. Grease a rimmed baking sheet with 1 tbsp of the olive oil.
  3. Place chicken breasts in the center of the baking sheet.
  4. Toss broccoli florets with the remaining 1 tbsp olive oil and arrange around the chicken.
  5. Sprinkle broccoli and chicken with salt and garlic powder.
  6. Place in oven and bake until the chicken breasts are cooked through, about 25 to 30 minutes.
  7. In a small bowl, combine the garlic, Parmesan, and parsley.
  8. Spread some of the mixture on top of each chicken breast and broil until the cheese is melted and the broccoli is deeply browned, 3 minutes.
  9. Remove the pan from the oven, let it sit for 5 minutes and serve warm!