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A crossfit cervus nutrition guide for trick or treat edition
By CrossFit Cervus October 21, 2024
Halloween is the kick off to the holiday season. For many people, this can mean a downward spiral into poor nutrition choices. But what if we told you, you can have your treats and NOT fall off track? No tricks here, honest! Below are some tips on approaching eating during spooky season and how to maximize food enjoyment while still reaching your goals ! Tip #1: If you find yourself reaching for a piece of candy that you think is “off-limits” on your healthy eating plan, STOP and ask yourself: - Am I making a conscious choice to eat this food? - Am I truly hungry right now? Having this internal conversation with yourself can be helpful if you struggle with mindless over-consumption (many people DO!). If you're hungry or TRULY enjoy that seasonal treat, go for it! BUT...if you find yourself unwrapping a treat you don't particularly enjoy, or find yourself double dipping just because that food is accessible and sitting in front of you...it's probably best to abstain. New Habit Unlocked: Frequently having this discussion with yourself with help you practice eating with awareness. Tip #2: Before indulging in your favorite treats, ask: - What amount of this food can I eat and still feel good in my body? It is 100% okay to occasionally indulge in seasonal cravings, in moderation. Eat slowly and pay attention to when your craving is fulfilled rather than when you reach "fullness". New Habit Unlocked: This will help you practice mindful eating & hone your hunger & fullness cues. Tip #3: So…you overdid it. It happens. You might temporarily feel like crap physically, but you’re not doomed. A single incidence of overeating at a company party or dipping into your kid's candy stash isn’t the problem. Allowing one incident of overeating Halloween candy to snowball into 3 months of holiday indulgence IS the problem. Just refocus at your very next meal. Aim for lean protein, veggies and hydrate, hydrate, hydrate. New Habit Unlocked: Ditch the all-or-nothing mindset with nutrition and aim to "never miss twice". It's okay to indulge occasionally, just don't allow that decision to derail you for the long-term. Own your choices, aim for "better-not-perfect" at every opportunity and you'll stay on the path to progress!
A person is laying on a bench with their hand on another person 's shoulder
By CrossFit Cervus October 13, 2024
"People do not decide their futures. They decide their habits and their habits decide their future." - F.M Alexander A goal is good. Having a strategy is better. But action is necessary and habits are king. If your habits don't support the life you say you want, then how can you expect to reach your goals? Implementing change can be challenging; having a system in place to support that habit change can make it easier and more sustainable. Take our 5AM crew for example. It wasn't easy for them change their schedule and start showing up before sunrise to get their workouts in. How did they do it? They started going to bed a bit earlier, had their workout clothes and shoes laid out and ready to go and made sure their coffeemakers were programmed to brew. They don't hit snooze (or at least, they don't hit it twice, lol). It would be easier to sleep in, but that won't get them to where they want to be. Our morning group classes are full of working professionals, many who have families to take care of. This is their ONLY time to get it in. This time belongs to them and not only are they taking action that will put them closer to their goals, but they make a habit of showing up for themselves which has been proven to boost self-esteem and self-trust. In our community, they are surrounded by like-minded people who have also mastered these early morning habits. That is their experience, but what does yours look like? You might be asking yourself, "Where do I start?". Simple answer: One...step...at...a...time. Make a short list of small, actionable items to accomplish that step. Execute the step once, then again and again until that step becomes habit. Then add a new step. Small changes implemented slowly over time yield the biggest rewards. When you start executing new habits with consistency, that's when the changes you're looking for will happen. What are the smallest possible changes you can make to put you on the trajectory to success? Let us help you get started! Schedule a free consult today !
A black and white photo of a person doing push ups with a barbell.
By CrossFit Cervus November 26, 2021
Our coaches have put together a list of their TOP pics for CrossFit gear & accessories to keep you moving in comfort throughout the year! (This post contains ZERO affiliate links, we get NO kickbacks for any of these recommendations, we just love these items that much!) We have also rated the items according to price, from a scale of 🎁 (lowest $) to 🎁🎁🎁 (highest $), in comparison to other popular brands of similar items. Ready for it? 3...2...1...GO! Footwear & Accessories Shoes Reebok Nano 4 (CrossFit) - Flat enough for light weightlifting but flexible enough for box jumps & burpees. Not the best for long distance runs, but work well for most metcon distances of 100-400 meter runs. Size & fit: Little wide in the toe box, just something to get used to/no need to change sizes. Price: 🎁 No Bull Trainers (CrossFit) - Different trainers work better for different people based on foot shape and size but I've found No Bulls to be comfortable, versatile, high-quality AND stylish shoes for all things jumping, lifting, and WODing. We wouldn’t recommend they be worn for any long distance running due to the flat sole. They accommodate narrow or slightly wider feet and have a wider toe box than most Nikes to allow your feet to work like they should. These shoes are slightly more expensive than a lot of other brands, but we can all agree that their quality makes them well worth it. They can take a beating and just do NOT lose their shape or support. Size & fit: These run about a half size smaller than most regular shoes so if you’re typically an 8 or 8.5 a 9 should work for you. Price: 🎁🎁🎁 Adidas Adipower II Lifters (weightlifting) - These lifters have a minimal and sleek style, are comfortable, and have lasted several years and countless lifting sessions. Size & fit: They run true to size but do fit a more narrow foot; Reebok has good lifters that tend to favor a wider foot if needed. Price: 🎁🎁 Nike Romaleos (weightlifting) - These are one of the heaviest and most stable lifters to date, plus they're SUPER sexy. They do have a higher price point than our other recommendation, and are not needed for someone brand new to weightlifting or a CrossFitter who is just starting out, but definitely a wish list item if you develop a passion for the platform. Size & fit: Although traditionally Nikes run narrow, the toe box on these is boxier than usual so they are true to size. Price: 🎁🎁🎁 Brooks Ghost 13 Running Shoes (running) - Brooks are great choice for a comfortable shoe that is good for running only sessions or workouts with longer runs, gymnastics, or burpees. Size & fit: These run true to size. Price: 🎁🎁 Grips (hands down...get it?) Victory Grips (Stealth 3-Finger) - A must have for any gymnastics movements in workouts or putting in extra practice on kipping, toes to bar, or pull ups. The Victory grips not only protect your hands so you aren’t sidelined by rips but they also give you a more secure grip on the bar and transfer some of the weight from your hands and grip to your wrists and arms which means you are able to complete larger sets without your grip fatiguing. There are a lot of grips on the market, I’ve found these particular ones to form to my hands and the bar nicely (they’re made of a synthetic material that does not stretch) especially as they collect chalk and sweat, and they keep that shape so you aren’t messing with them each time you go to jump up on the bar. I definitely credit them with improving all of my gymnastics movements by allowing me to practice more without worrying about my hands hurting and ripping. Size & fit: A note on which size to purchase - be sure to follow the instructions for measuring your hands on their website and buy the recommended size, the may seem longer than necessary but the extra material is necessary for correct fit and their size chart is accurate. Price: 🎁🎁 Jumpropes If you're new to CrossFit it might seem odd that you'd want your own rope for home, especially when your gym already has them, but double unders (and for some people, even single unders) take practice to master. Spending 5 minutes a day outside of class time, working on this skill can make all the difference. Double Under Wonder - Get a custom speed rope that's cut to fit your height AND designed to fit your style (customize handle with colors & symbols, rope color is customizable as well!). For your first rope, you can't beat the price. Cable & parts are replaceable, if necessary. To keep your rope lasting longer, only use it gym flooring or mat. Price: 🎁 Rx Smart Gear (Original Rx Rope) - Customize color to your liking, length to your height and weight of rope. The rope itself comes in 4 cable weights from speed wires to fitness cables, and it's available in 22 different colors. Each handle integrates their patented swivel bearing system and the comfortable ergonomic handles are available in 24 different colors and patterns. Price: 🎁🎁🎁 RPM Session Rope - The RPM Session Rope is a super high quality everyday rope for double unders. It spins smoothly with no torque build up so the rope is never to blame for tripping up. The handles have light knurling like a barbell so they’re easy to grip and don’t slip once your hands get sweaty. The cable is adjustable and replaceable, I’ve only had to mine once (don’t use the coated cable on pavement!) As a plus there are lots of pretty colors and patterns to chose from for both handles and cables and they are customizable. It’s 100% worth the investment and having your own personal rope may help you get double unders if you are still learning! Price: 🎁🎁🎁 Clothing Leggings/Bottoms Feed Me Fight Me SAS Leggings & Core Leggings - Love, love, love! Both styles are mid-weight, high-waisted, mild compression...hold everything in and make your butt look great. Stay up during burpees, squat proof, don't slide down during any movements. High-quality, durable material and they feel like BUTTER. This company has completely won me over with their fun designs & affordable price (and they have sales ALL the time). Price: 🎁 Athleta Rainier Tight - These fleece lined leggings are my favorite for winter & they have reflective details for early morning or after-dusk workouts (I got the leopard print, because...of course!..and the print itself is reflective). These are fitted, high-rise pants but sit at your natural waist. These are higher compression than our other suggestions, due to their thicker material. Still perfect for lifting & WODing & super warm 🔥 Price: 🎁🎁 Lululemon Fast And Free Leggings - Of the multitude of leggings at Lululemon, these are the best I've found for CrossFit and lifting. They have a lightweight, silky material (NuLux) that doesn’t pill and damage from things like burpees and rope climbs, have enough compression that they never slide down, and are high waisted enough to feel secure but not squeezed. Also..pockets! The 25” inseam should hit just above the ankle for anyone 5’3- 5’6” and the 28” would be the same for 5’7” and up. Price: 🎁🎁🎁 Born Primitive Female Unmatched Joggers - Everything from Born Primitive tends to be a win, but they do cozy REALLY well. Their Athleisure line is the perfect mix between workout items & chill items, and are great for either scenario. Size up in the pants if you plan on layering over leggings, as all of their items are fitted and form to the body. Price: 🎁🎁 Lululemon Scuba High Rise Joggers - Lululemon’s Scuba joggers are a best pick for their warm and cozy factor. The heavy material layered over a pair of leggings is warm enough for the coldest days of winter. Price: 🎁🎁🎁 Shorts Savage Barbell Booty Shorts - Styles come in high waisted, natural waist and varsity...which are very reminiscent of 70s high school gym shorts or roller derby bottoms and we are here for it 👏👏👏 Not only do these stay put while WODing or lifting, but all the designs make your 🍑 look phenomenal 😳. Size & fit: True to size, use the measurement given on size guide. Some might think these are short...I think they're like a 2" inseam. But in this case, the shorter the better...less material to roll up and have to adjust constantly. Price: 🎁🎁 Born Primitive Double Take Booty Shorts - These are great shorts for warmer weather when you want to stay cool and move freely. As an added bonus, Born Primitive is a military family owned company that supports veterans, service members, and first responders through several different charities. Size & fit: The 3.5” inseam makes them a comfortable “booty” short that isn’t too revealing. When sized right, they don’t ride up, they have lots of different prints to chose from and fit true to size. Price: 🎁🎁 Savage Barbell Pacer Short - Pacer shorts are super cute and provide more coverage than fitted booty shorts. They give you the freedom to move every which way any WOD demands and no fabric gets in the way, plus a liner provides extra coverage. Size & fit: True to size. Price: 🎁🎁 Lululemon Mid Rise Speed Up Shorts 4” - A great pick for running, heavy workouts or if you want a looser fit that provides a little more coverage and will not ride up. The 4” inseam is just enough coverage to be comfortable and still flattering. These also come in low and high rise; like the inseam the mid rise feels secure but isn’t too much material. Size & fit: True to size with other Lululemon items, at 2/4 equates to a small, 6/8 to a medium, 10/12 to a large, 14 to extra large. Price: 🎁🎁🎁 Jackets Born Primitive Cowl at the Moon Sweatshirt - These cowl neck sweatshirts are more like pullover hoodies that are fitted to the body. The material is thick, the body is long and snug to help keep you warm...and I'm a big fan of the long sleeves and thumb holes to keep your hands toasty too. Size & fit: True to size. Price: Normally 🎁🎁 Lululemon Define Jacket - The Define jacket has a flattering fit without being tight and constricting. It can be worn for a whole workout on colder days without feeling like you’re working out in a sweatshirt. It is made of a buttery smooth material that is not as warm as some other heavier fabrics but could be worn over a thin base layer. Price: 🎁🎁🎁 Sports Bras We're going to divide these up into two general sections because sports bras require such an individualized fit. We highly recommend No Bull sports bras for smaller, more petite chested women. Both the high neck and pace bras work well for smaller chests, while the v-neck design works for mid-size chests. While these sports bras were created for CrossFitters in general, I still feel like the sports bras were designed for uber-fit, lean chested women. So if you require more support, I highly suggest grabbing one of the other options listed below. Compared to other No Bull items that are typically high-end on the price scale, these are about mid-range for a decent sports bra. Size & fit: True to size Price: 🎁🎁 Feed Me Fight Me Sports Bras - Every single bra style purchased from this company works. You can jump, do burpees, lift, run and be upside down and they keep the girls in place! We love all of the colors & styles and their straps are perfectly designed to support without pulling on neck. These fit all chest sizes AND do it without causing uniboob. #iykyk 😳 Oh...and their prices are AWESOME! Size & fit: True to size Price: 🎁 Born Primitive Sports Bras - Open back, crisscross, Vitality & halter...so many styles to choose from! Unlike the other brands we listed that are good for all around CrossFit, I feel like BPs abundance of styles are more suited to specific activities. Some are great for yoga, some for CF, some for weighlifting only...but this is definitely the most versatile brand in terms of styles. Size & fit: Some styles run a bit small, so just be aware and really measure yourself before buying. Price: 🎁🎁 Again, this list was put together by our coaches according to their personal preferences...and you're going to find items you love according to yours :) We're always looking to add to this list, if you'd like to contribute :) Contributors: Duke Perino, Owner CrossFit Cervus, Coach, CrossFit L2 Melonie Perino, Owner CrossFit Cervus, Coach, CrossFit L1 Jordan Bell, Coach, CrossFit L1

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