CFH

Nutrition does not have to be complicated.  There is no secret pill or juice that is going to instantly get you to your goals but consistency, time, and dedication WILL.  

Whether I am working 1:1 with a client or a group during a challenge we discuss healthy habits.  So what are the healthy habits we follow….

1. Protein at EVERY meal
2. Vegetables (1-2 cups) at EVERY meal
3. Consume Starchy Carbs at the meals that surround your workout
4. Consume added or high fat foods at meals away from your workout
5. Practice mindful eating….stop eating when you are 80% full

Looking for success?! Keep your diet simple.  Implement the above theories and plan your days in advance.  There is nothing wrong with eating similar or the same meals each weekday to aid in your success and change it up on the weekends.  

Written By: Coach Brittany

A special shout out to our February Foundations Graduates!  Be sure to make them feel welcome if they show up in the same class as you.  You’ll recognize them by their killer biceps…

Glenn, Caleb, Angel, and Jared!

For me?  For you?  For your mom or your best friend?!  It is going to be different for each person because we are all unique and have individual needs.  

All too often we over complicate our nutrition (aka our diet) when it is not needed.  I follow numerous nutrition enthusiasts on social media and the ones who keep it simple are the ones that seem to have the most success.  We may jump on to the newest fad diet hoping that it will get us closer to our goals.  We are ‘good’ for a month and then our old habits creep back in.

I am here to let you know that there is no one size fits all.  You need to find what works for you.  There is no perfect plan.  Following a good plan is better than a perfect plan not followed.  The right plan is the one you can be consistent with and maintain long term no matter what situation you may find yourself in.  

Not sure where to start?  Try something….something is always better than nothing!  And I am not here to tell you that one is better than the other.

• Interested in Keto?  Try it
• Interested in Intermittent Fasting? Try it
• Interested in seeing if a plant based diet will make you feel better?  Try it (but do not use this as an excuse to carb load)
• Interested in finding out if flexible dieting is a good idea?  Try it
• Interested in Paleo?  Try it

When I say ‘try it’, I mean ‘commit to it’.  2 weeks is not enough time to determine if something is working. You need to give it a fair chance, at least 8-12 weeks before you make a decision.

Need some guidance? I’m here to help!  Sign up for FLEX and we will work together to find the plan that works best for you!

Email me @ flexnutrition.brittany@gmail.com for more information!

Written By: Coach Brittany

Anxiously awaiting the announcement of 17._

The 2018 CrossFit Open is rapidly approaching!  This is a fun, challenging, and exciting time around the gym.  It is a chance to test your fitness against the best in the world, as well as against yourself.  This time of year we see people accomplish things they always thought were out of their reach as well as push themselves harder than your everyday workout.  The Open is open to everyone, no matter your skill level or how long you have been doing CrossFit.

For the past 2 years, we have run an Intramural Open to create some friendly competition within the gym.  This year, we get to recreate that with 2 gyms!  If you sign up for the Open, you will automatically be put on one of four teams.  Throughout the 5 weeks, we will all participate in some friendly competition amongst teams.  Points will be awarded each week and the winner at the end will earn bragging rights (Shout out to the 2017 Champs #LacticAcidFlashbacks!) and their team name on a permanent banner displayed at CFH.

Weekly Points will be awarded for:

-Top 3 Scaled athletes = 3 points each

-Top 3 RX athletes = 3 points each

-Best Selfie: Team Captain must submit weekly team selfie to CFH email by Monday morning = 5 points

-Best Team Spirit: Based on best Friday Night Lights performance as a team. Decided on by CFH coaches = 5 points

-Teammates who log a score on CrossFit.com = 1 point

There will be additional challenges each week where teams can earn extra points…

Read more about it and sign up TODAY through the CrossFit Games site.

Below is a summary of some common questions that I think we will be getting.  In the end this is what we hope for.  A 5 week celebration of fitness that combines both communities.  Saturday mornings that are fun, challenging, uncomfortable, but full of unwavering support.

What team should I sign up for?

Fed Hill Athletes should sign up with Fed Hill

Harbor East Athletes should sign up with Harbor East

We will mix the teams in the intramural open.  Remember the intramural open has nothing to do with CFHQ; that is run through Industry Athletics.

There will be four teams for the intramural open.  2 team captains from Federal Hill and 2 Team Captains from Harbor East.

We will host the workouts every Friday at 5:45 pm.  We will rotate which gym is hosting.  Everyone from both gyms is welcome to come if you are signed up for the open.

Week 1- Federal Hill – 2/23

Week 2- Harbor East – 3/2

Week 3- Federal Hill – 3/9

Week 4- Harbor East – 3/16

Week 5- SATURDAY- Federal Hill Followed by a big pot luck to celebrate all the fitness! – 3/24

The non-host gym will still have a 4:30 pm and 5:30 pm class on Friday.  The host gym will only have a 4:30 pm class CrossFit class.  If you just want to get a  workout in outside of the Open, you are welcome to workout at either gym that day no matter which you belong to.  Everyone is welcome to throw down at the host gym even if you are not registered for the Open!  The workout that day on FRIDAY will be the CrossFit Open workout.

If you still have questions, shoot us an email, ask your coach, ask a friend.  But if you’re on the fence, the answer is – Yes!  You should do it!

Written By: Coach Brittany

This year, Industry Athletics is working on providing everyone with more nutrition information to help you get closer to your goals.  I see so many of you commit to making fitness a regular part of their life.  You are in the box 3, 4, 5 times a week.  Signing up for the Open and/or competitions; pushing yourself to be better.  

So why do we have so much difficulty committing to improving our nutrition?  Fitness will improve your life but exercise alone without nutritional changes is just not effective. We all have different goals but small changes in your nutrition can go a long way.

A few weeks back, I was watching a short video on nutrition and they really drove home this point.  They discussed how several studies have been done that show, without a good nutrition plan, exercise on its own produces fairly disappointing results.  

One of the study followed 2 sedentary groups.  Both groups were told to keep their diet the same.  The active group met with a trainer 5 days a week while the other group carried on their normal routine.  After 12 weeks the researchers found that the diet did not change much in either group.  The active group working with the trainer did statically lose more fat than the control group but the average fat loss over the 12 weeks was only 1.5lbs.  A loss is a loss but imagine, 3 months with 60+ hours of exercise, thousands of dollars invested and only 1.5lbs (.7kg) lost.  Would that satisfy you?!?!  If not, I challenge you to take a look at your diet and begin to implement small changes.  Maybe it is drinking more water, eliminating soda or committing to eating breakfast each day.  Small changes add up over time!

Ready to make a change and not sure where to start?!?!?! Email me at flexnutrition.brittany@gmail.com and we can set up some time to talk and discuss your specific goals!

Anxiously awaiting the announcement of 17._

The 2018 CrossFit Open is rapidly approaching!  This is a fun, challenging, and exciting time around the gym.  It is a chance to test your fitness against the best in the world, as well as against yourself.  This time of year we see people accomplish things they always thought were out of their reach as well as push themselves harder than your everyday workout.  The Open is open to everyone, no matter your skill level or how long you have been doing CrossFit.

For the past 2 years, we have run an Intramural Open to create some friendly competition within the gym.  This year, we get to recreate that with 2 gyms!  If you sign up for the Open, you will automatically be put on one of four teams.  Throughout the 5 weeks, we will all participate in some friendly competition amongst teams.  Points will be awarded each week and the winner at the end will earn bragging rights (Shout out to the 2017 Champs #LacticAcidFlashbacks!) and their team name on a permanent banner displayed at CFH.

Weekly Points will be awarded for:

-Top 3 Scaled athletes = 3 points each

-Top 3 RX athletes = 3 points each

-Best Selfie: Team Captain must submit weekly team selfie to CFH email by Monday morning = 5 points

-Best Team Spirit: Based on best Friday Night Lights performance as a team. Decided on by CFH coaches = 5 points

-Teammates who log a score on CrossFit.com = 1 point

There will be additional challenges each week where teams can earn extra points…

Read more about it and sign up TODAY through the CrossFit Games site.

Below is a summary of some common questions that I think we will be getting.  In the end this is what we hope for.  A 5 week celebration of fitness that combines both communities.  Saturday mornings that are fun, challenging, uncomfortable, but full of unwavering support.

What team should I sign up for?

Fed Hill Athletes should sign up with Fed Hill

Harbor East Athletes should sign up with Harbor East

We will mix the teams in the intramural open.  Remember the intramural open has nothing to do with CFHQ; that is run through Industry Athletics.

There will be four teams for the intramural open.  2 team captains from Federal Hill and 2 Team Captains from Harbor East.

We will host the workouts every Saturday at 9 am.  We will rotate which gym is hosting.  Everyone from both gyms is welcome to come if you are signed up for the open.

Week 1- Federal Hill – 2/24

Week 2- Harbor East – 3/3

Week 3- Federal Hill – 3/10

Week 4- Harbor East – 3/17

Week 5- Federal Hill Followed by a big pot luck to celebrate all the fitness! – 3/24

The non-host gym will still have a 9 am and 10 am CrossFit Class.  The host gym will have a 8 am CrossFit class.  If you just want to get a  workout in outside of the Open, you are welcome to workout at either gym that day no matter which you belong to.  Everyone is welcome to throw down at the host gym even if you are not registered for the Open!  The workout that day will be the CrossFit Open workout.

If you still have questions, shoot us an email, ask your coach, ask a friend.  But if you’re on the fence, the answer is – Yes!  You should do it!

Adeola has been a member of CrossFit Harbor East for about 2 months.  She is super consistent, always brings her positivity, and is making great progress.  Attributes we should all strive to achieve inside and outside of the gym.

Check out her blog and find out a little more about her story here: Loving Adeola

Keep it up Adeola!

REMINDER: Be sure to check into CrossFit Federal Hill or CrossFit Harbor East on FaceBook every time you come to the gym during the month of February.  For every check in, CFH and CFHE will donate $0.25 to BARCS.  All of our money will go towards helping the Baltimore Animal Rescue and Care Shelter.  Read more about their cause here! 

Read about Harper and Matt’s story of how BARCS has changed her life:

“Our dog Addie was found as a stray, brought in to BARCS via Animal Control, and was up for adoption for a few months. Despite being a shelter favorite, she was never adopted, but she was ultimately pulled into safety thanks to the rescue group MidAtlantic BullyBuddies.  Side note: this is how we met Jess and Brian DeLeon and heard about CFH!  We entered Addie’s life as “foster” (soon to be “foster-failed”) parents, and now 6.5 years later, we can’t imagine life without her!  Needless to say, we have a soft spot for BARCS (and animal rescue in general) and try our best to show support however we are able.”