8 Delicious and Functional Fall Foods

With Halloween right around the corner and Thanksgiving and Christmas following close behind it’s a great time to start thinking about the change of the season. The last 3 months of the year present a great time to come together with friends and loved ones. The pinnacle of these gatherings is often the food and treats that are shared.

For some folks, the buffet of rich foods and desserts can be a real challenge. Know that it’s okay to indulge in some of your favorite treats. Just focus on filling up with delicious foods that also have health benefits first and staying active. Let’s fork up 8 Delicious and Functional Fall Foods that you should focus on eating!

Turkey
Pumpkin
Squash
Apples
Cranberries
Pecans
Brussel Sprouts
Beets

Turkey
Turkey is a very rich source of protein, niacin, vitamin B6 and the amino acid tryptophan. It also contains zinc, selenium, and vitamin B12. The skinless white meat of turkey is low on fat and is an excellent source of protein. Don’t be afraid to double down on turkey if you’re missing out on other healthy options at the table.

Pumpkin
Pumpkin is rich in potassium and vitamins A, C, and E. A serving of pumpkin also contains more than 20% of your daily recommended intake of fiber. This fun fall food can be prepared in a variety of ways so try to keep this dish simple and not too sweet by doctoring it up with freshly ground cinnamon and a little sea salt. And no, a pumpkin spice latte does not count!

Squash
Squash a tremendous source of beta carotene, manganese, and antioxidants like vitamin C. It’s also a great source of potassium that is associated with lowering blood pressure. A roasted acorn squash with a little grass fed butter and some lean protein can be a simple and delicious harvest dinner!

Apples
Apples are a fan favorite when it comes to fall foods and a fun fall activity. They are a great source of Vitamin K, potassium and immune-boosting Vitamin C. “You also get plenty of dietary fiber (pectin) from this delicious fruit that can help you feel satiated. Eat this fruit whole, add it to a salad, or make it the foundation of a healthy dessert. Bonus points if you pick your own!

Cranberries
Cranberries are a fall superfood high in vitamins, fiber, minerals and antioxidants. They are also correlated with reducing the incidence of urinary tract infection and contain immune boosting properties to boot! Rather than buying pre packaged cranberry sauce try making your own with fresh squeezed orange juice for a healthier alternative.

Pecans
Pecans are a great source of Vitamin E (which is both immune-boosting and anti-inflammatory) as well as B-vitamins and magnesium which are essential for a healthy heart and muscle function. A handful of pecans make a great snack but some pecan themed desserts can be loaded with sugar so proceed with caution.

Brussel Sprouts
Brussel sprouts are a cruciferous vegetable that contain potassium, iron, and heart-protective B vitamins—including B6 and thiamin. Brussel sprouts also contain prebiotic which feed the healthy bacteria in your gut. You can’t get enough of this crispy crunchy veggie!

Beets
Beets are a go-to fall food when it comes to fiber, iron, potassium and folic acids. This superfood can be prepared in a variety of ways from roasted beets and beet chips to a nice cold glass of beet juice to help you detox.

There you have it. 8 delicious and functional fall foods that you should aim to incorporate into your diet this season. Have more questions on how to get in the groove with healthy dietary choices this fall? Get in touch with one of our coaches and we’d be happy to help!

Choose an Environment that Supports You

The environment you place yourself in is arguably the most important decision you can make at any given moment. The actions the environment supports will shape your life and the decisions that you make. Sounds like a big statement but let’s think about it for a minute. Compare a few different potential options of environments you could spend your day in.

On one hand, you could spend your day throwing around heavy weights and being bold, focused and confident in an activity like weightlifting or CrossFit. Think about how you feel after lifting a barbell, or doing pull-ups. How do you feel? Maybe strong, determined, more powerful?

Now let’s consider another way your day’s activity could go. You go to a yoga class where you focus on your breath. Stillness and peace is a common feeling people get. You’re stretching, creating space. Think about how different that feels from the weightlifting you would do at the gym. The feelings you experience from doing yoga may be uplifting, and open. The gestures your and stretches you take your body through in a slowed down type of activity like yoga impacts the way your brain perceives your life.

Let’s analyze a third option. You go to an old friend’s house. You end up sitting on the couch having a few drinks and snacking. You watch a mindless TV show while your friends complains about work and how unhappy they are at their job.

Which experience do you think will make you grow? Which environment will contribute to the person you want to be?

Ding. Ding. Ding. It’s an easy choice right?!

“Surround yourself with people who remind you more of your future than your past.”
-Dan Sullivan

Put simply, you become what you do. Your body communicates who you are to your brain. If you spend your time doing hard work and lifting heavy weights, you start to think how strong you are and how you can do hard things. This will translate into your life. You become the type of person who is strong and can do hard things. In a place like yoga, or maybe running outside, you may experience those feelings of freedom, space and peace. You become a person who experiences these things.

It’s incredible how much how body influences how we think. Activity is so important to everyday life. The next time you’re working out, whatever activity it is that you choose, notice the messages your body sends your mind. Feeling weak in your life, like you can’t do anything right? Get under a barbell and do some hard shit. Feeling like you need more space in your life? Try some yoga or running. With your body as a tool you can create the environment you most need in your life.

JOIN THE #800gCHALLENGE®

WHAT IS IT?

The #800gChallenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter!  If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet with all the rules.

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.

 

DATES

Tuesday, Sept 8 through Tuesday Oct 6

SIGN-UP

You can register WODIFY RISE CHALLENGE LINK

MEETING

We will host a meeting at the gym to go over all the challenge rules and answer your questions via ZOOM on Tuesday, September 1st at 8:00 PM (will be recorded and shared if you cannot make it live!)

Link to join the meeting: https://onecause.zoom.us/my/mdonoghue

FB Event Reminder: https://www.facebook.com/events/643029976337116/

COST

$10 participation fee

SCORING

We will be using Wodify Rise to log scores and leaderboard throughout the challenge. More info on scoring can be found here.

PRIZES

The winner will receive a $30 membership credit to his or her next billing cycle.  All participants who complete the challenge will be entered into a $25 Dinner Club gift card.

QUESTIONS

You can contact Melissa@crossfitsalire.com with any questions!

 

Finding YOUR Workout of the Day

Most basketball players always end their practice by making a shot. Some great players will even commit to making 10 shots in a row before hitting the showers. This helps them develop a winning mindset and lets them leave on a good note.

Oftentimes when it comes to fitness however we take the opposite approach. We either grind ourselves into a fine powder. Doing more and more until we leave exhausted. Or on the other end of the spectrum…leave feeling like we didn’t accomplish that much and had more in the tank.

Finding the right balance of volume and intensity is an ongoing battle. Sleep, nutrition, and a whole host of other factors affecting recovery must be taken into consideration. A workout that crushes you on one day may feel like a walk in the park on another. Many folks are now utilizing devices like Whoop or an Oura Ring to track their “daily readiness” for training. Any information and tangible data is great feedback from your body but then you have to know how to use it. Your best option is always going to be working with a coach who has experience training athletes with a similar training age and goals as you have. They might even know better than you what your body is capable of. They will also know the right scales and adjustments to make on the fly to make sure you are getting the most out of your training.

“At the center of your being
you have the answer;
you know who you are
and you know what you want.”
― Lao Tzu

So how do you leave the gym with confidence in your performance? Make sure that every action you take aligns with your goals. If you know you’ll feel better by cranking up the intensity then end your session with a quick sprint on the air bike or rower. Choose modalities that won’t beat up your body or take away from the next day’s training session. If the workout is kicking your butt and you will feel guilty if you don’t finish it then see what scales or adjustments you can make that will make you better without crushing you. Back off the weight to focus on a slow controlled tempo with perfect form.

If you need help getting the most out of your training try connecting with one of our coaches to see what recommendations they have!

Run For Your Life

Depending on your sport you may or may not have dedicated time to your running technique. Even if your goals are focused on lifting heavy, knowing the proper way to run is beneficial and can be incorporated into any training routine. Adjusting the volumes and time domains around running is up to you and your coach but learning this skill is essential.

As humans our bodies have developed both the anatomy and energy systems to make us highly capable runners. It can be a great way to break up your training, provides you a chance to get into nature, and can be a great form of meditation.

“Most people run a race to see who is fastest. I run a race to see who has the most guts.” – Steve Prefontaine

Running and Genetics
In the early evolution of humans we developed several characteristics that lead us to be exceptional long distance runners. The muscles of the legs and glutes grew stronger, our feet got bigger, our ability to cool down via sweating improved, and our brains improved at maintaining homeostasis during rigorous endurance activities. This allowed us to become “persistence hunters,” tracking animals for long distances until they were too worn out to put up a fight.

Recreational Running
Fast forward to today. Long distance running and other feats of endurance are primarily recreational as we rarely need to hunt in order to eat. Running now optional, it has become a skill that some use and others lose. Running however, is part of what makes us human. It can only be assumed that having evolved and adapted as runners to optimize our physical health, running would play an important role.

Mental Health Benefits
Not only does running keep our body healthy but it also stimulates brain growth and function as well. Findings at the University of Liverpool found that “Aerobic exercise increases anterior hippocampus size. This expansion is linked to the improvement of memory, which reflects the improvement of learning as a function of running activity in animal studies.” Aerobic activity like running actually helps our brain improve function. Not only that but it can be a great way to sort out thoughts and clear your head when you’re feeling stressed or overwhelmed. Plus the release of endorphins provides an instant mood boost!

If you care about squatting, nutrition, and mobility but can’t remember the last time you ran more than a mile it might be time to lace up. If you have questions or you are not sure where to start, talk to one of our trainers that can teach you the proper mechanics for running, sprinting, and other essential skills.

Why now is the best time to start a new fitness routine

6 months ago the thought of a worldwide quarantine would have seemed laughable.

No travel, dining out, or social interaction…it’s an interesting thought, but that will NEVER happen. There’s just no way.

And then it did.

And maybe you responded well. You took advantage of the free time. You took on home projects you’ve been talking about doing forever. Maybe you actually started to read more books, learned to cook, or actually called your relatives.

Or maybe you struggled. Isolation got the best of you. You fell off the wagon. Working from home became the bulk of your day. Maybe your health and fitness took a hit.

The question is…what are you going to do about it?

You have a tremendous opportunity in front of you. The world is opening back up and you have a chance to become the person you want to be. You know, the cool stylish YOU that always knows what to say, has it all together, and looks dayyumn good naked.

“If it scares you, it might be a good thing to try.” -Seth Godin

This is an opportunity, because the world is different than the one that was locked up months ago. Whether you were successful or struggling before COVID hit the globe doesn’t really matter. A lot of successful people fell off their high horse. A lot of new companies have grown and thrived. There are new opportunities emerging everyday. They might not look like the plans you had before this began. Your New Year’s resolutions or goals from January may have to be tossed out the window.

“When I let go of what I am, I become what I might be.” -Lao Tzu

This may be the single best chance to reinvent yourself that shows up in your lifetime. It’s time to start doing all the things you have been dreaming about doing.

Now you have the chance to step into the life you’ve always wanted. If any part of you values your health and wants to feel energy and confidence then a weekly training regimen and successful strategy for eating, sleeping, and managing stress are essential.

You might have some ideas of what to do. Maybe you have tried diets in the past or dropped into exercise classes that you enjoyed or had a routine that you stuck with for a few months. The point is if you are not doing it right now then it’s time to look in the mirror.

Address what you see and decide if you’re happy with what you see?

Compassion and self-love is important. So is self-care and wanting better for yourself. It’s okay to not be happy where you are at. You have an opportunity in front of you to change. To grow. To become a version of yourself that you love and is the best person to provide for your family, help your friends, and be a leader in your career.

You know what you should do. Now put the building blocks of success in place. Commit to the outcomes you want. Create an environment that facilitates you achieving your goals.

“On one level, wisdom is nothing more profound than an ability to follow one’s own advice.” – Sam Harris

Will it be easy? Nope. The struggle is guaranteed, but the success is not. But if you are willing to keep showing up. To put in the work. To go through the motions even when you don’t want to. Then you might not even recognize the person you become by the end of this extraordinary year.

“Success isn’t owned. It’s leased, and rent is due every day.” – J. J. Watt

If you have questions about how to begin a life changing routine then we want to know. Our team is here to help and answer the questions you have about fitness, nutrition, and what steps to take to become strong and healthy.

3 Nutrition Tips When You’re Stuck at Home

Under a Stay at Home order, a lot changes in your normal everyday activity. You aren’t doing your two-a-day workouts, maybe your parks are closed so you’re not running around enjoying the weather, or maybe your pick-up basketball games have come to a halt. The point is that we’ve all become a little less active than we’d like if we’re forced to forgo all of our normal activities. 

“Everyone thinks of changing the world, but no one thinks of changing himself..”
-Leo Tolstoy

If your activity has gone way down in the past few months, you may be experiencing unwanted body composition changes. So let’s tackle the best things you can do if you’ve adopted a mostly sedentary lifestyle with a little too much “Netflix and Chill”.

Here are the top 3 nutrition tips when you’re stuck at home:

  1. Replace processed carbs with veggies.
  2. Eat smaller portions.
  3. Keep a food journal.

 

1.Replace Refined or Processed Carbohydrate Sources With Veggies (Preferably Green)

This is an easy one to start doing today. If you normally have cereal for breakfast, think about how you can swap out these refined carbs for a vegetable. Maybe have an egg omelet with spinach instead? Or a smoothie with a scoop of added greens. For Lunch, try replacing the bread of your sandwich with a salad. For Dinner, maybe some steamed veggies with some protein and healthy fats? The point of this is to replace your normal carb sources with vegetable sources because when you’re sedentary more often, you need to keep your fiber and nutrient content of your diet high. 

You are also burning much less energy, and high energy carbohydrates like rice, bread, and cereal will most likely get stored rather than used during this time. Many folks out there count macros, but understand that different sources of carbohydrates do get stored differently in the body. If you’re counting macros, be especially aware of where you’re getting your carbohydrates from when your activity level decreases.

2. Smaller Portions

If you’re eating the exact same portions you were eating before getting quarantined, chances are you’re consuming a bit too much for your energy needs. In addition to switching out your carbohydrate sources for nutrient dense veggies (that will up your immune system by the way) you’ll most likely need to eat a little less per meal. Here’s what your new quarantine plate should look like on a normal dinner plate: Fill your plate with about 70% veggies, 20% protein, and 10% fat. 

3. Keep A Food Journal

Sometimes when we’re home, we tend to snack unnecessarily. By keeping a food journal of everything you eat, you’ll be way more aware of any extra calories you are consuming throughout the day. One of the biggest benefits of keeping a food journal is that it makes you more mindful and in touch with your hunger cues so you don’t eat based on boredom. Getting in touch with the feelings you have when you are eating is a great way to raise awareness and help you improve decision making.

“What is necessary to change a person is to change his awareness of himself.”
-Abraham Maslow

Having trouble keeping your nutrition on track right now? We want to talk to you and help you get a plan in place to feel on track and in control!

Becoming Better, In Quarantine and In Life

So you may be working from home in your pajamas, or maybe your job has even been affected by the global pandemic (and you’re still in your pajamas) everyday. Let’s talk about why you need to set some standards for you and your household if you want to come out of this pandemic better than ever. 

“The challenge is to always improve, to always get better, even when you are the best. Especially when you are the best.”

James Kerr

Behind closed doors many of us let it all hang out. Stains on our clothes, unbuttoned pants, and messy hair. We say this is our “home” time and we deserve some relaxation. What if I told you this is lowering your standards in other areas of your life? What you do when no one is watching is what shows up in public. 

The New Zealand rugby team, the All Blacks, takes this message very seriously. They know that they are only as good on the field as the way they operate off the field. So how does this apply to you? 

When you’re at home, keep your standards high. Especially when you’re under a Stay at Home order from the government. This isn’t happening to you. It’s happening for you, so take advantage of it. Get dressed for work in the morning and notice how much better you feel. This will impact your decisions all day long.

Leaving clothes lying around? Not combing your hair? Do the little things to make yourself just 1% better in everything you do. If cleanliness is important to you, make sure you’re taking care of your home and yourself as you go about your day. I recommend picking even just one thing a day that you focus on. If you wouldn’t do it in public, don’t do it at home is a good philosophy to inhabit.

“The fight is won or lost far away from the witnesses, behind the lines, in the gym, and out there on the road; long before I dance under those lights.”

-Muhammad Ali

This can be hard when we’re locked in our homes in a national quarantine, but it will be worth it in the end. You will be better for it. Make yourself better when no one is looking. This is the champion’s mindset: Going the extra mile. 

What are you going to do today to make yourself 1% better? To show up a bit more in your life today. For you, for your family, for your world?

Today, choose to get better.

COVID-19 Resources for At Home Training

WOD Notes for Tuesday, March 17, 2020: https://share.vidyard.com/watch/Ww5UBhUDYWxPsk24SJJ4E7?

As we continue to see a lot of local businesses shut down, we want to be sure we are offering our clients some outlets for energy and fitness, but also general well-being.  Here are some links to ideas to try out while you have the ‘time’:

COVID-19 – CFS Response (as of March 15, 2020)

Salire Family,

 

We are facing uncertain and overwhelming times.  We like to think of our gym as a family gathering place – so we are doing our best to do all of the following for our members and staff:

  • Wipe all equipment and touch points frequently
  • Maintain a rigorous cleaning schedule
  • Staff will continue to wash hands upon entry and exit of our facility
  • Respect social distancing boundaries
  • Remain at home when feeling ill or exposed to anyone with COVID-19 symptoms or further testing and or quarantine
  • Offer at home workouts daily (Can be found in Wodify)
  • Allow members to access our gym 24/7 through our Hybrid AF app

We ask that members do the same to help us avoid this pandemic hitting so close to home.   We will continue to follow local, state and federal laws and regulations.  All questions or concerns can be sent to crossfitsalire@gmail.com.

We are just as excited as everyone to #flattenthecurve and come out on the other side.