Grocery Shopping Guidelines
Nutrition Tip with Lindsay Mustard, CNP
Start with whichever items need to either be roasted or baked, get those in the oven first and then move onto recipes that require the stovetop. I make granola, baked chicken and cookies for clients, while those are baking, I'll make chicken burgers and cook them in a frying pan on the stove. While the stovetop items are cooking on low, move on to any item and or recipe that needs to be soaked - chia seed pudding or overnight oats for example. The last prepping priority is anything that requires washing or chopping, such as your fruits and vegetables.
Follow the grocery shopping guide below to know what to spend the bulk of your money on and what your food priorities should be.
5. Buy a few days before ripe. I like to buy two sets of some fruits and vegetables, avocados and bananas are two finicky fruits that will either ripen fast or take weeks. I recommend purchasing some bananas that are on the greener side while the second set should be ready to eat. Same goes for avocados, buy one that is entirely ripe and one that should take a few days (you'll know because it will be as hard as a rock).
6. Buy in season! Vegetables especially will go on sale based on the season. Base your vegetable purchases around what items are commonly on sale during specific months (i.e.: squashes in the winter, greens in the summer), and you'll not only save money, but the food will taste far fresher
So you've been struck by a back injury. You've been training hard for the past year making significant gains and progress, then all of a sudden injury strikes. Here are some great tips for dealing with a back injury.
What do you do when injury strikes? We've asked a few of our coaches for their best tips on how to manage and overcome back injuries without sacrificing progress.
Tip 2 - Keep moving and listen to your body
Take some time to evaluate your situation. Start by eliminating all movements that you know are painful or out-of-bounds as this will not promote healing. I believe that continuing to workout in whatever shape/form you can, will shorten recovery time as long as it is done in a safe and pain-free manner (a lot of this is trial and error). Once you've figured out what you can do, pick something that you'd like to improve on or view as a weakness and dedicate time (2x a week) to get better at it. With a back injury, this will leave pressing and some gymnastics strength movements on the table for you, two areas that CrossFitters can all spend more time on and see benefits across many areas.
Tip 3 - Focus on the progress
Tip 4 - Identify any imbalances
As well as this being an opportunity to put some time into those strict gymnastics movements, upper body strengthening, and unloaded spinal movements (such as lunges), it's also an excellent opportunity to assess imbalance and build a proper foundation for future training. More times than not, our back injuries are as a result of repeatedly training with non-ideal movement patterns and/or hip/knee/ankle mobility limitations or imbalances. Take this time to identify these potential imbalances (or just tightness), and/or motor pattern issues (e.g., knees caving in during squatting), then start working to correct/balance these issues. This will help avoid problems in the future and allow you to continue training with good forward progress for life!
- Coach Adam
A salad is not complete without protein
By Lindsay Mustard, CNP
A common mistake that I see a lot of my clients making is under eating on protein. The most important macronutrient that we need to support our metabolism, muscle mass and to provide a sustained source of energy for our bodies throughout the day.
Next time you sit down to enjoy a hearty salad, make sure that you have a healthy source of protein to pair with it. By adding a bit of chicken, tuna, salmon or plant-based source of protein such as hemp hearts, it will keep you fuller for longer and keep your sugar cravings at bay until your next meal.
Use the diagram below to learn about each macronutrient and which of them overlap and serve as two sources. I encourage you to ensure that you have a pure source of protein at each meal and a healthy source of fat with every meal and snack.