How to Lose Body Fat & Gain Muscle – Transformation

If you’re like most people out there, then you want to know THE secret to the burning question, “How do I lose body fat and gain muscle at the same time?!” Well, newsflash!!! You don’t need to eat twice your weight in protein or commit to the “Navy SEAL-esque” bootcamp training program at your local gym. We know these two goals are seemingly contradictory: with fat loss you’re trying to decrease your body’s mass, while with gaining muscle you’re trying to do the opposite. But contrary to popular belief, it is possible to lose fat and put on muscle at the same time.

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The CrossFitter’s Guide to Nutrition

I’m sure you’ve heard this time and time again, but the most significant fitness gains are made in the kitchen not in the gym. Of course, training hard is important, but your efforts can all too easily be undermined by a poor diet. Put your hand up if you’ve ever though to yourself “I don’t get it, I train all week, I eat pretty decent, so why don’t I look like a CrossFitter?!” ??‍♀️

If you are constantly bouncing from fad diet to fad diet, it’s pretty unlikely that you’ll get the results you want. After all, results require consistency. However, knowing where to start with your nutrition can be a bit confusing, so let’s break it down for you!

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3 Steps to Breaking Bad Habits and Creating Good Ones

Most of us have struggled with a bad habit at one point or another. Whether it was making excuses not to go to the gym, or simply biting your nails. Bad habits interrupt your life, sabotage relationships, prevent you from accomplishing your goals and hold you back from realizing your full potential.

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Cheat Day Eats – 10 Macro Friendly Alternatives

Whether its Super-bowl Sunday or just a regular weekend, your “cheat day eats” don’t have to destroy your week of good behavior. Not only are these recipes delicious and low calorie but they’re instagram worthy too! ?

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Tracking Macros Forever and Intuitive Eating

When people ask us how long we’ve been tracking our food, they are often shocked to learn how long we’ve been doing this. 5 years might seem like a long time to stick to a daily habit but how long have you been brushing your teeth?   

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The Golden Rules to Great Goal Setting

In every facet of our lives, careers and health in particular, modern society is always encouraging us to think about the next milestone. Determining how we can progress and grow is what keeps life stimulating and exciting. “When you stop growing, you start dying!” as William S. Burroughs put it.

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Surviving the Season – 5 Holiday Health Hacks

We’re having a friendsgiving celebration and I just finished up baking some donuts for the occasion – the donut addiction is real people!  Somehow I managed to get through the entire process and only eat one mini donut – I recognize all my accomplishments in life, big and small! Anyway, it got me thinking about how stressful the holidays can be with so many social functions to attend & trying to be healthy and what is being healthy all about anyway?

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Lifestyle – A Day in the Life of Coach Mags

If you recently read coach J-flo’s account of a glimpse into a ‘normal’ day, you’ll have noticed that her day is just like any other mom’s out there; full of chasing kids around, preparing them food, staying on top of housework and all the rest! Finding a few minutes of peace and quiet, let alone an hour to work out, isn’t always easy.  Well what about if you’re a coach at a gym? Surely that means you have hours on end to train and that’s what makes all the difference right?! Uh well, sorry to burst your bubble, but no, that’s not the case! Check out what Mags’ day looks like as a Crossfit coach at our local box.

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Sushi Macro Hacks – How to Track at Sushi Restaurants

It’s no secret that Jason and I are total sushi addicts! While Jay prefers the more traditional and “cleaner” nigiri pieces, I am hooked on the western-style maki rolls that come laden in spicy mayo, avocado and cream cheese! What can I say, that’s just how I roll! ?

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