We like to take our health seriously, inside the gym, and beyond!
Proper nutrition and lifestyle habits are key factors to experiencing overall wellness. Our certified nutrition coach is here to help you navigate the noise of diet culture, find simplicity, and establish freedom through food, fitness, and lifestyle.
When you become a part of our S3 family, you get a complimentary 15-minute initial consult. We are proud of you for taking action towards bettering your health, and we want to be there for you on your journey, every step of the way.
Each month, we encourage everyone to participate in a 4- week CHAlleNGE. These "challenges" are designed to help you make sustainable CHANGES to your nutrition and lifestyle ONE habit at a time. Each month's goal will be simple enough for you to complete daily with confidence and consistency, for life!
Your S3 family is here for all the support and accountability you need to stay on track.
*Each month you will receive an email with details on what the challenge is, how to achieve the daily goal, and why it's important.
Core Pillars of Health
At CrossFit S3 we strive to optimize our life in all core pillars of health to keep our mind and body working in harmony.
We know you are moving at least 30 to 45 minutes per day in our classes, but how do you spend the other 20+ hours of your day? NEAT stands for non-exercise activity thermogenesis. It includes the energy expended from things like washing the dishes, mowing the yard, folding laundry, typing, talking, etc. It can account for up to 50% of your total daily expenditure! Steps are one of the easiest ways to track your daily movement. If you've got a fitness tracker or step tracker, try to accumulate 8 - 10K steps/day.
Every cell, tissue, and organ in your body needs water to function properly. Proper hydration allows your body to regulate temperature, remove waste, and lubricate joints. Dehydration can have negative impacts on your energy, performance, and appetite. Ideally, we want to aim for
1/2 our bodyweight in ounces of water/day, with an addition 15 ounces per hour of exercise.
3. STRESS MANAGEMENT
The benefits of proper exercise and nutrition can all be negated by an overload of stress. Acute stress is needed for adaptation and improvement, but chronic stress can send your hormone and gut health on a downward spiral. In order to lead a healthy, fulfilling life, you must learn to manage how you perceive and respond to stress. Schedule 5+ minutes/day to recharge your batteries.
In today's fast paced society we are over-worked and under-rested. Most of us are getting away with only 5-7, (dare we say) or even less, hours of sleep per night. Living in a sleep deficit can increase food cravings and inflammation, as well as impair cognitive and immune function. Sleep allows our gut time to heal, and is the only time our central nervous system enjoys some reprieve. Optimal recovery from sleep is found between 10pm and 2am, and we operate at our best after clocking in 7-9 hours of rest.
5. FOOD QUANTITY
It is important to eat the right amount of food each day to support your goals and lifestyle. Most often, people are not eating ENOUGH, or they are eating more than they think they are. Perpetual under-eating, or overeating, can cause metabolic adaptation and make progress extremely difficult. Adequate intake promotes gut health and hormonal balance, and supports performance and recovery.
6. FOOD QUALITY
Macros and calories are great way to track and ensure that you are eating enough for your goals and lifestyle, but the quality and types of food that make up those calories and macros are just as important. Food quality can be measured by looking at micronutrient intake (vitamins and minerals) and fiber intake, and can be improved by choosing real, whole foods over processed foods, and increasing your fruit and
Additional Nutrition Coaching Options
30- minute Consult
Schedule a half hour session to discuss your goals, track progress, create grocery lists/meal plans and answer all your nutrition questions.
*Please schedule at least 1 week in advance
1- hour Consult
Schedule a full hour session to review current habits, critique a 3-5 day food journal, discuss goals, track progress, and set action steps to continue moving forward. *Please schedule at least 1 week in advance
Family Nutrition Consult
Schedule a full hour interactive session where the parent(s) sit in with the kid(s) to learn the basics of good nutrition habits. Tackle how to shop smarter, build healthy meals, and create balanced snack options for at home, on the go, or out to eat. Other topics can be discussed upon request. *Please schedule at least 1 week in advance
This option is best for those who are well-versed in and/or are currently tracking macros. You will receive an individually tailored set of calorie and macro (protein, carbs, fat) targets to hit on a daily basis based on age, height, weight, activity level, goals, and
current food intake.
1:1 Nutrition Coaching
After completing our initial questionnaire, you will be provided with a personalized daily macro RX or nutrition plan based on your current lifestyle and geared toward your future goals. You will also be provided suggestions on hydration, supplementation, nutrient timing, and healthy food choices. You will have constant support and accountability from your coach to track progress. Continuous communication and education will play vital roles in the consistency and sustainability of your success. Choose from weekly email check-ins or bi-weekly phone check-ins.