Football Survival Guide

Fall is here...even though it’s currently 91 degrees in Chicago… it is officially football season! Some people, enjoy camping or day trips to go apple picking but for many, it means one thing: football. And whether your team wins or loses, the den parties with your buddies, sports bars with their drink specials, and parking lot tailgates before games are there to support you. 

Unfortunately, what starts out as a cheat-day indulgence quickly becomes a slippery slope. Don’t let ‘Sunday Funday’ derail you completely and trickle into your week...if you know that you’re going to spend Sundays in front of the TV or attending parties, strategize your meal prep and be smart about your choices so you don’t wind up completely off the bandwagon week over week. Between the NFL and college seasons, you’re looking at five months of football with up to six days per week of games. But get this—you CAN party hard without totally...

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Labor Day Recipes 2019

recipes Aug 27, 2019

We LOVE us a good BBQ, but let's be honest, the choices at BBQs aren't always the most refined :) 

And it can be tough to figure out what to eat that is going to help you enjoy the food AND not feel extra blah walking away from the party.  So we found a few awesome recipes from some awesome people that know how to cook (because let's be honest, we love food, and we love helping others love food - but having time to create new recipes just ain't in our priorities).  

So check out some of these amazing looking recipes, and even if you don't have a BBQ to attend or cook for, we recommend including these in your weekly plan for the upcoming weeks because they are pretty tasty!! 

Grilled Peach, Avocado and Crab Salad from Lexi's Clean Kitchen (click image for recipe!)

Grilled Sweet Potato Salad from Lexi's Clean Kitchen

Cilantro Lime Grilled Shrimp by Food, Faith, and Fitness 

Grilled Bourbon Chicken by Skinnytaste 


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Pre and Post Workout Tips for the CF Open

It is the CrossFit Games Open and for many of you, this might be the only ‘CrossFit competition’ you take part in all year – which means one things…nerves.  You are anxious, nervous, excited, ready to poop your pants, all of the above! 

And for those of us that are seasoned competitors, I bet you still get a lot of these feelings when that Open workout gets announced and you think about the pain cave you are about to enter and the strategy you will put into place. 

There is one major thing we CAN control around the Open and that is how we fuel ourselves for our performance come game day.  Unfortunately, what you eat an hour or two prior to that workout is just part of the equation.  Pre-workout should be considered for 24-48 hours prior to that workout.  Here are some things to start thinking about:


2 Days Out –

  • Be careful how much fiber (aka mainly vegetables) you’re taking in.  They are...
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Should Your Diet Change Around the CrossFit Open?

The CrossFit Open is upon us!! And although it may be VERY different this year given that only the top individuals in the WORLD will be qualifying for the CF Games, many of us still put a lot of weight on the Open and it is a time of high stress! 

So you may be wondering some things:

Should I be changing my nutrition at all leading up the Open?

What should I be doing the day before the workout?

I usually workout in the evening, but now I’m doing the Open at 10 am – what should I do?!?

First of all, take a deep breath!  Then CF Open is meant to be FUN.  It is a time to get together with your community, compete against YOURSELF (no one else), and see what you’re made of.  Like I said, unless you are the top of the top in the world – the Open should not be THAT stressful. 

So some things to think about when focusing on your nutrition during the Open –

Will you be training less than normal? 

A lot of times, the week leading up...

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What the CrossFit Games Taught Me About My Body

fitness mindset Jul 25, 2019

I attended the CrossFit Games for the first time this past weekend.  I was there as a spectator and helper to Lifestyle Nutrition Athletes - Team OC3Black all weekend.   I had SO much fun hanging with my OCF Family!

When you watch the CrossFit Games, all of the athletes are amazing physical specimens. Even the masters in the 40+ y/o categories are shredded. 


(Winner of Women’s 45-49 age group)

Some people probably don’t even pay attention to the amazing feats they are performing because you are distracted by these (seemingly common) bodies made up of abs, lean jacked shoulders, big muscular legs, shapely booties, etc. 

Even a lot of the spectators looked like this!! Here’s the thing though, as common as this body-type seems at the CrossFit Games, it’s not. I know that CrossFit does not do this intentionally, but the Games and these athletes make it seem that this can be attainable to anyone that attends a CrossFit class a few...

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How to Find the Sweet Spot in a Calorie Deficit

nutritional education Apr 19, 2019

The foundation of all effective weight loss programs is to eat fewer calories than you burn (regardless of whether it’s keto, low-carb, low fat, IF, paleo). But the solution to your weight loss goal is not as simple as eating as little as possible; if you eat TOO low under what your body is burning each day, not only will you be miserable from hunger and lack of energy, but you’ll also be encouraging your body to harvest muscle instead of fat to fuel itself, screw up your hormones, and oftentimes that results in your body going into survival-mode and storing anything you do give it around your middle because it doesn’t know when you’ll fuel it next. So too much of a deficit can create problems for us, hormonally and otherwise (more on this below!)

The optimal calorie deficit is large enough to stimulate steady fat loss, but not so large that you’re always hungry and lethargic. Avoiding a calorie deficit that is too large is even more important for...

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