In this episode, CrossFit Hale coach Wendy Medina tells us about her experience tracking everything she’s eaten for the past year and a half.
500 Days of Food Tracking
When Coach Wendy started tracking her daily food intake, her goals were simple.
“I wanted to feel better and perform better in workouts,” she said.
While previous experimentations with restrictive diets left Wendy feeling sluggish in workouts or failed to yield results, tracking her intake to meet specific macronutrient targets allowed her to adjust her diet mindfully to reach her goals.
After almost two years of diligent logging—even on “treat days”—Wendy has reduced her body-fat percentage, gained muscle mass and has a healthy relationship with food.
“I feel great, and I feel like I am able to maintain a healthy diet while still enjoying foods and enjoying life.”
In this episode, you will learn:
How daily food logging can help you reach your goals.
Tips and techniques for making logging manageable.
Unexpected positive side benefits of tracking your food.
Our Teen Titans class teaches functional fitness through bodyweight movements, gymnastics, agility, and they advance to power and olympic lifting. In addition to classes filled with games and workouts, our teens set athletic goals with their coach and certain skills and workouts are tested and re-tested every 6-12 weeks so that teens can see their progress.
Ability to start into group classes is at the discretion of the Head Coach. If a teen is not ready quite yet for group classes, personal training sessions can be arranged to work on readiness for class.
Teens can try out a class for free*, but please contact the gym at email@example.com so our coaches know to expect them.
Personal coaching is also available for those that can not make our class times, children and/or groups that want sports specific coaching, children who need one-on-one coaching rather than being in a large group, or children who need one-on-one help with mobility and staying active while safely recovering from injury.
*All new teens must have at least 2 personal training sessions to assess readiness for our teen group classes by looking at range of motion, body control, and ability to follow safety procedures.
This week’s show is all about Hale, and all about you!
2016 is a big year, with tons in store both online and offline for CrossFit Hale. This show gives an overview of what’s to come. Especially important if you missed the announcements at the holiday party, you won’t want to miss this!
In this episode, we talk about:
Our construction plans (showers and changing rooms!)
How we are providing more personal coaching for nutrition and accountability
What we are doing for kids at Hale
Some of the cool courses we have coming up based on your feedback (Hale barbell, Hale nutrition, etc)
All the other cool events we have coming up (the Open, the Throwdown, the Ski trip!)
Apologies for the radio silence over the weekend, we are building you a new website. Look out for the new site and our next episode of the Living Better Podcast tomorrow!
Workout of the Day:
Warm up to last week’s 5 rep weight.
Every 2 min for 20 min:
3 back squats
Using the same weight as you did for 5 sets of 5 reps, we’re going to perform 10 sets of 3 reps. Roughly every 2 mins…if you fall behind, that’s ok, but you must finish within 30 mins. If you are sharing with someone, change weights as you go.
If you don’t perform this last week, work your way up to a heavy set of 5, then use this as your guidline for today
The construction is moving at a fast pace..but the kids room and restroom is still unavailable. Please plan accordingly.
Workout of the Day:
clean and jerks
toes to bar
Workout of the Day:
Open wod 13.4
As Many Reps as Possible in 7 minutes
3 Clean-and-Jerks (135/95 lbs)
6 Clean-and-Jerks (135/95 lbs)
9 Clean-and-Jerks (135/95 lbs)
12 Clean-and-Jerks (135/95 lbs)
If you complete the round of 12, go on to 15. If you complete 15, go on the 18, etc.
Getting ready for the OPEN!
Go RX if possible, it’s only 7 mins
scale toes to bar to leg raise on your back if necessary
you should be able to do the first two rounds of the clean and jerk unbroken if you’re looking for scaling options for that