CrossFit 2311 | Waynesville NC


7 reason why lifting weights after 50 is critical Most people think building muscles is for the beach, but the benefits are far more significant and diverse than looking good in a bathing suit. An increase in muscle cross-section means more force development. At the same time increases in tendon density, cross-section, and stiffness occur. Simply put, you’re stronger and can do more. Muscle tissue is dense in Mitochondria.

Why Coaching Matters

Everyone has tried to do something about their health and fitness. Everyone has at the very least thought about making a change, whether it is activity, nutrition, sleep, or lifestyle. And these changes are attempted with the best of intentions. Continuing in the process of change, however, requires much more than the best of intentions. A process requires a long-term commitment and a willingness to continue regardless of motivation levels.

Meal Prepping 101 – On The Go Snacks

On-The-Go Snacks Having a stash of pre-portioned nuts to help hold you over when in a bind would be a great option. Beware of option sizes! A small amount of nuts goes a long way. Pro Tip: pair a 100 calorie pack of nuts with an apple for a balanced snack

Chicken Kebabs with Tzatziki

It's Foodie Friday! Enjoy this AWESOME and SIMPLE Greek dinner. Ingredients: • 2 lbs boneless-skinless chicken breast • ¼ cup olive oil • 3 T fresh lemon juice • 1 T red wine vinegar • 3 garlic cloves (minced) • 2 tsp dried oregano • ½ tsp dried basil • ½ tsp dried thyme • ½ tsp dried coriander • 2 large bell peppers diced • 3 zucchini sliced • 1 red onion diced Tzatziki Sauce: • 1 medium cucumber

Meal Prepping 101 – Meet the Muffin Tin

Meet the MUFFIN TIN! Muffin tins are great tools to help you portion your protein when baking. The end results is a perfect 3-4 ounce portion (depending on the size of your muffin tin). Try These Healthy Recipes: Try the egg muffins and meatloaf muffin recipes using the muffin tin!

Meal Prepping 101 – The Three Compartment Container

[vc_row][vc_column][vc_column_text]Meet the 3 COMPARTMENT CONTAINER! These awesome containers help you to portion your food. The largest compartment should be your non-starchy veggies. Your protein and starch should be in the other two smaller compartments. When everything healthy is packed and ready to go, you won't be tempted to grab "something quick" instead... These are great tools to use to help you get your lunches set up for the week!

Egg White and Avocado Salad

It's Foodie Friday! Here is a light, healthy, delicious lunch dish perfect for Spring! Ingredients: • 10 hard boiled egg whites, diced • 1 avocado, mashed • 1 Tbsp Dijon mustard • 1 Tbsp plain Greek yogurt • 2 tsp. fresh lemon juice • 1/3 cup green onions • 1/2 cup celery • 1/2 tsp paprika • 1/4 tsp pepper • Pinch of sea salt Directions: 1. In a large mixing bowl, mash avocado. Mix in Greek yogurt,

Meal Prepping 101 – The Instant Pot

Our April Nutrition Tips are all about MEAL PREPPING.   Meal prepping is THE single most important and effective thing you can do to keep on track with your healthy eating.  Let us help you make it EASY with links to some great products. Meet the INSTANT POT! This “crockpot on steroids” cooks your meals 2-6 times faster than a regular crockpot. Many dishes cook within 30 minutes or less! The instant pot is a great tool to use when

Overnight Oats: Quinoa & Steel Cut Oats (Crockpot)

Its Foodie Friday!  Breakfast is THE most important meal of the day, right?  Try this perfectly balanced and simple oatmeal to kick start your day! Ingredients: 1 ½ cup steel cut oats ½ cup quinoa 4 ½ cups almond milk 3 T brown sugar 2 T maple syrup ¼ teaspoon salt 1 ½ teaspoon vanilla extract ¼ teaspoon cinnamon Directions: 1. Spray crockpot with a non-stick spray 2. Rinse quinoa 3. Combine all ingredients into the crockpo

Quinoa White Chicken Chili

Its Foodie Friday! Try this delicious chili option that can be made in the crock pot too. Set it and forget it. Ingredients: • 1 tablespoon olive oil • 1 diced onion • 2 diced Jalapeno peppers • 3 cloves of garlic, chopped • 1 tsp cumin • ½ tsp oregano • 3 cups low-sodium chicken broth • 1 15-oz can white beans • 1 lb boneless-skinless organic chicken breast • ½ cup quinoa • 1 tbs lime juice • 2 tbs cila

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