Scroll to bottom of page for Weekly Nutrition posts. See past Nutrition blog posts HERE.

CORE Nutrition coaching is a customized program to help you achieve your unique goals. The market for nutrition services is expanding rapidly. There are countless companies out there that promise a template, formula or supplement to help you achieve your fitness and aesthetic goals. The difference between these programs and CORE Nutrition are the core values of CrossFit Federal Hill that are embedded in our program- you will receive a plan that will lead to results and coaching support from someone who knows you and genuinely wants to see you succeed.

About Brittany :

 

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I was not born a naturally gifted athlete nor was I blessed with the genetic make up of a six pack.  I have struggled with body image and acceptance for a long as I can remember.  I was always active and grew up dancing and cheerleading, but never looked the part.  I remember constant dieting and ultimately signing up for Weight Watchers when I was in 11th grade.  I then went off to college where my activity level quickly decreased and I discovered beer and fast food.  By the time I graduated I had gained 35lbs and topped out my 5ft 5in frame at a size 12. The struggle was real and not going away.

In 2011 I discovered CrossFit  It refined beauty for me and what it meant to be ‘skinny’.  Quickly I found myself more focused on the weight I added to the barbell vs the weight that appeared on the scale.  My confidence grew but I was never truly satisfied nor did I feel that my body composition was a reflection of the work I put in at the gym.  This lead me to sign up for various nutrition challenges at my gyms.  I did numerous challenges (pick a number; 30, 45, 60 or 90 days – I did them all) where I cut out food groups because they were ‘bad’ for me.

In the short term I was successful and often lost weight but once the challenge was over I found it hard to sustain.  I found myself saying ‘no’ more often than ‘yes’.  ‘No’ to social events, ‘No’ to foods I enjoyed which ultimately led to binges.  I would then ‘punish’ myself by forcing or telling myself for the next ‘x’ days I would only ‘eat clean’ and stick to chicken, steamed veggies and protein shakes.  This rarely worked and only made me want the foods I told myself I couldn’t/shouldn’t be eating.  It was a vicious cycle of yo-yo dieting that ultimately did more damage then good.

I had multiple excuses; my thyroid was underactive, my body just doesn’t process carbs, etc. etc. I even sought out advice from various nutritionists but I struggled with the concept that I needed to eat more to lose weight. So I continued with the yo-yo dieting trying to eat 1100-1200 calories a day, but at the end of the day there was no balance.

IMG_8714Then I discovered “flexible dieting”, which is the essence of the F.LE.X. Nutrition Program.  I started fueling my body with the nutrients it needed and started saying ‘yes’.  I said ‘yes’ to foods I had labeled as ‘bad’, ‘yes’ to taking care of myself and ‘yes’ to finding balance in fitness, nutrition and life!  The word ‘diet’ often has many negative connotations, but I now was on a ‘diet’ that included pop tarts, ice cream, donuts and wine!!!!  Can I eat donuts everyday for breakfast and cookies after each meal?  No.  But I have learned how to make them fit into my day/week without sabotaging my progress, workouts and mindset. I’m not perfect but I no longer punish myself for eating the foods I crave.   I now make them work becuase I FLEX my plan and so can you!!!!

I have lived and learned and failed more times then I can count. I have had to diligently work for every pound lost. I patiently navigated through progressions to get my first pull up, handstand push up and bar muscle up.  Strength and work with the barbell does come more natural then gymnastics for me but I’m still catching PRs.  I want to get YOU on that path to success and help you achieve your goals– and just maybe we’ll get you some PRs of your own along the way!

The CORE Nutrition program includes

One 60 minute meeting per month

Personalized diet plan & meal planning templates

Weekly check ins including review of food journal

Lastly, and most importantly, coaching support to help you reach your goals

So what are your goals?

Everyone has different goals, from strength gain to weight loss to just having more energy.  The beauty of this program is that it is individualized and tailored to help you accomplish your specific goals.

 

Pricing

First Month: $150 – this includes a 90 minute sit down meeting with Brittany for her to learn about you and outline a detailed program for success. Be prepared to begin daily journaling of your food, workouts, and sleep for this initial 30 day period. The first 30 days will include frequent (every couple of days) check ins from Brittany via email/ text to monitor your progress.

After first month: $75/ month – This includes a 60 minute monthly check in meeting/ InBody scan and check ins from Brittany to monitor your progress and make any necessary tweaks/ changes to your plan.

A 3-month commitment is required to begin one-on-one nutrition coaching.

Not sure yet? Want a FREE 15 Minute Info Meeting? Just schedule it below.
Why should I commit?

Accountability is by far the biggest hurdle for most people when it comes to nutrition. Our program is not a cleanse, reset, or fix. The goal of this program is to make permanent changes to your outlook and habits that will last a lifetime. Enduring change takes time to create. Give us three months and we will change your life.

Check out past Nutrition posts HERE!  
If you are ready to commit just click to get signed up!  Alexa will reach out as soon as your order comes through!

Clean Eating: Myths vs. reality

In our Power Supply gift card giveaway, John F. asked for us to elaborate around some clean eating myths that are out there.

First, let’s talk about what clean eating IS:

  • Personalized! Everyone is different, what works for one person might not work for someone else
  • Not restrictive! If you feel hungry, you are doing it wrong. Clean eating should fuel your body adequately with real, whole foods that are satiating.
  • Not a fad or a short term fix! Clean eating only produces long-term results when it becomes a lifestyle. Change the way you view clean eating and you will change you life.

Now, let’s talk about what clean eating is NOT. Over the next 3 weeks, we are going to pick ONE clean eating myth per week to disspell.

Myth #2: “Good for you” means good for everyone

I recently came across an infographic on the NY Times website. They had nutritionists and regular people rate foods based on their perceived healthiness. While there are a lot of conclusions you could draw from this infographic, the main takeaway should be that there is a lot of disconnect between what people perceive as healthy- between both nutritionists and real people alike. While it was super interesting to look at, the main problem with it is the underlying assumption that what is good for me is good for you, too. Let’s take white potatoes for example. For someone who is insulin resistant and overweight, a lower glycemic carbohydrate would be a better option than white potatoes. On the other hand for an athlete who is working out everyday, burning tons of energy and struggling to gain or maintain their weight, I would not consider white potatoes to be bad. Even kale, which which is chock full of nutrients, when consumed in large quantities has been linked to adverse health conditions, like hypothyroidism. So for someone experiencing that condition, kale might not be “good.” We are constantly bombarded with information on what and how much to each- but everything you hear and read should be taken with a grain of salt.  Often times foods deemed as super foods aren’t all that, and other times foods that are “shunned” by the concensus (egg yolks anyone?) aren’t what they are made out to be. Fact check everything you see, and if you are truly concerned with achieving the optimal diet for YOU, consult a nutritionist, not the internet.

Myth #1: Clean eating is restrictive

This is the biggest pet peeve of mine when it comes to what people think clean eating is. Clean eating is not restrictive when it comes to quantity or choices. Clean eating is adequately fueling your body based on what you ask of your body on a daily basis. When you ask a lot of your body, you need to refuel your tank with what may feel like a lot. How much to eat is a very specific to who you are and what your goals are. A few things that play a role are:

  • How much you work out
  • Your size and whether your are looking to add muscle or lose fat
  • Gender
  • Age
  • How active you are outside of the gym

Clean eating should always prioritize whole foods over anything else. It’s not just about “hitting your macros” (protein, carbs and fats), but micronutrients found in whole foods play a role in everything from hydration, to metabolizing your food, to optimizing recovery and preventing muscular soreness and cramping. Any time someone tries to “sell” you clean eating, in the form of bars, shakes, or any other products, you should critically evaluate ingredients and any claims they are making.

So in summary, eat better, not less, if you want to make #gains, but also take the time to learn how much you actually need/ should be eating to achieve your goals. Next week, we will look at Myth #2: “Good for you” means good for everyone.

I was introduced to CrossFit right here at CrossFit Federal Hill. After graduating college, I began a career as a young professional in a fast-paced corporate environment that involved sitting for upwards of 8 hours per day. In an effort to preserve both my physical and mental wellbeing, I stumbled upon CrossFit. I walked through the doors of CrossFit Federal Hill in December 2012 and have never looked back. Since that day, I have uncovered a passion for a healthy active lifestyle that I now share with other people through coaching CrossFit, teaching yoga, and offering nutritional consulting to athletes here at CFH. As an athlete, yogi, and lover of food, my approach to nutrition is a fusion of these three elements of my life: Food should adequately fuel you. Food should be consumed mindfully. Food should be enjoyed. My goal is to help clients master these three pillars of eating and address underlying issues that are holding them back. Contact alexa@crossfitfederalhill.com to get started.