The Benefits of Weight Training on Overall Health

fitness Feb 17, 2020


It may seem obvious at this point that exercise is good for your health, but many people are still automatically turning to cardio when they decide to make a change and start working out. Cardio is fantastic for many, many reasons - don’t get us wrong - but as it turns out, strength training has a ton of profound, positive effects on the body, so make sure you incorporate it into your routine as well! It does a lot more than just put on muscle. According to several studies, just 30 minutes of weight training twice a week improves many different health markers. 

Let’s take a look at some of the benefits (and I might note that none of the studies found negative effects either!) 

  1. Strength training increases muscle mass, lowers abdominal fat, and helps with weight control (helping you keep that weight off in the long term!) Putting on muscle raises your resting metabolism, so you’re burning more calories throughout the day, not just while you’re...
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Protein Bars - Our Top Ranked Bars!

Top Protein Bar Breakdown

Everyone has different taste buds/preferences - we recommend you try a few, and recognize they won’t taste like candy bars :) We always want to get our fuel from real food, however protein bars are a great alternative for when you are on the go and need a high protein snack!

Good bars have a calorie range of 150 to 250 calories -- the sweet spot for a snack. While they are processed you want to aim for bars with real ingredients like nuts, seeds, whole grains and fruits. Avoid bars that have a laundry list of ingredients, which signals a highly processed food.

Ideally any ‘protein’ bar should contain 10g+ protein and be made mostly of real food. Check nutrition facts for sugar content as some will pack more than 10g sugar. It is also important to know what the protein source is - especially if you have any GI issues or sensitivities. Most protein bars are made from whey, whey isolate, or if it is plant-based it may be made of pea or brown...

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Pre- and Post-Workout Nutrition

Food can be confusing between all the different types of diets, meal plans, fads and trends. It can be overwhelming when we talk about timing and micro- and macro-nutrients which we will get into more next week!

Especially the food surrounding your workouts. Workout nutrition and knowing what to eat before and after a workout can get complicated, fast. Even just a quick search can leave you with more questions than you started with.

What do I eat before and after my workout? When should I eat it? Does timing matter? Should I even be eating a pre-workout meal? What should I eat to recover? How soon after I work out should I eat? Does it matter what kind of workout I do? How much protein should I have? Should I eat carbs before or after, or both?

My head is spinning just thinking about it!

So let’s dive in and get a clear look at the whys and hows of proper workout nutrition.


Before we get into what you should eat before and after your workout, we...

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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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