Sign Up for our Fall 800g Nutrition Challenge!!!

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Sign Up for our Fall 800g Nutrition Challenge!!!

The #800g Challenge

Welcome to the #800gChallenge! We are partnering with OptimizeMe Nutrition for a 4-week nutrition challenge to start the holiday season off right. Read below for all the details

Sign-up NOW!

The Challenge

Eat 800 grams (g) of fruits and vegetables a day. No foods are off-limits, but you only count your fruits and vegetables towards challenge points. Raw, cooked, canned, frozen; doesn’t matter!  If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it.

What does not count: Wine, fried produce (excluding Crave meals bc we know that is cooked in quality oil & breaded with a root or nut flour).

You can eat the fruits and vegetables you like while adhering to other nutritional targets. Your choices can be higher carb, lower carb, all fruit, perfect Paleo: it’s up to you.

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

Challenge Dates

Oct 15 - Nov 11, 2018

Points

  • 2 points are awarded for eating 800 grams of fruits and/or vegetables in a day. You do not get extra points for any amount over 800g.

  • 1 additional point is awarded for “diversity”: when 6 or more fruits and/or vegetables are used to hit your daily 800g total (where each of these 6+ items has to have a minimum of 25g). Hitting 800g is a day is a prerequisite to being eligible for this point.

  • 1 point is also awarded for working out at CrossFit Align (max 5 points per week). A run on your own or workout in your home gym does. not. count.

Winner

We will award one month of free membership to the person with the highest point total at the end of the 4 weeks. We’ll also have a few runner-up prizes. 

Cost

  • $25 per person

Sign-up

  • Here

  • You must sign up by midnight on Friday, Oct 12th midnight. No sign-ups can occur after that date. None. 

  • Further instructions for score logging will be emailed on Saturday, Oct 13th.

Friends/Family

  • CrossFit Align members’ spouses, significant others or roommates can play along, too. Get the whole house onboard to stay motivated throughout the challenge.

  • The same rules apply, except no workout points are awarded and there is no prize in the unaffiliated group.


Sign-up NOW!









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800g Nutrition Challenge

800g Challenge

We’re dropping the 800g Nutrition Challenge October 15th!!! We love some nutrition challenges at CFA and every time we do them we reflect and think how can we make this even better for next time. What worked and what didn’t. 4 years in and I’m more excited than ever to release this challenge!!! What’s so special about this one? Well…for starters…nothing is off limits. That’s right! We’re even hosting a donut wod 5 days in to the challenge and yes, I will most likely be eating a donut that day. Will it still work for you? well…there’s only one way for you to find out! Join us Thursday Oct 4th at CFA 5:30p & learn more…we’ll even have some samples of how good earning all those points can taste thanks to Crave Fuel! Invite friends and family free of charge..just have them sign in to class through the website so we’ll have a head count!

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Crossfit competition - AAC

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Crossfit competition - AAC

I competed in my first crossfit competition this past Saturday (The American Affiliate Cup). I did not actually plan on being in this particular competition but I have always wanted to give it a try. In order to have a team in the competition there had to be 2 women & 2 men on a team. We had 2 teams from Crossfit Align signed up to compete but one of the women on, what ended up being my team, was unable to attend. I stepped in so that they would still be able to compete. I was so nervous & said to myself I can't do this several times. I honestly thought about telling them I couldn't do it, but not wanting to let anyone down I jumped in! 

We were able to practice each WOD before hand so at least we knew about how far or how much time it would take us to do something. We were able to stratigize before hand which made me feel better about things. I thought we needed to practice more than we did but in the end we did great. I also took comfort in the fact that I wasn't the only one that was nervous about the competition. 

When competition day rolled around I wasn't as nervous as I thought I would be....but trust me I was PLENTY nervous!!! Once we were done with the first event I felt much better about things. We stopped being so nervous & started having more fun! It was so mic fun being out there, working hard & being cheered on by all the spectators. 

I have though about signing up for a competition before & my husband always thought I would like it, but planned on starting off with something a little smaller than the American Affiliate Cup. In the end I am glad I got out there & did it. We all had fun & it was a great experience.

 Have you been in a Crossfit or fitness competition of any kind? If so what did you think. If not, is it something you would want to give a try?

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Thoughts for the 2016 Crossfit Open...

I wanted to share my thought on this year's Crossfit open games in hopes of learning what others thought.

This was my second year to be signed up for the games & I think I may have enjoyed it more than last year. That was probably due to the fact the I was able to RX every WOD! Okay, just had to get that out there lol. Last year there was only one WOD I was actually able to RX & I continually thought to myself "I will never be able to do what they are doing" (something I tell people all the time not to say). This year I amazed myself by RXing each WOD & wishing I had not doubted myself, this doesn't mean that I did as well as I wanted on each of them but it made me happy to know that I was able to do what I did.

Although I was excited about being able to RX each WOD I was more nervous than I was last year. There was one WOD that was announced Thursday & I waited until the following Monday to tackle it. In those 3 short days I thought more about how hard it was going to be than how to conquer it. I was also more nervous because I knew I could do more than last year & that would make the work harder, but that's okay, you have to be challenged to become a better person. 

So how do you feel about this years games? Was this your first year? Are you glad you signed up? Tell us what your experience was like!

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Why I love what I do

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Why I love what I do

People often ask me how long I have been training or why I decided I wanted to train other people. I love answering this question for my clients so I thought I would put it out there for everyone.

I can say that I have always been into some kind of activity, not necessarily a sport but active in some way. I loved to bike, swim, four wheeler ride & hike as a kid & teenager. As I got older I would go to the gym with my sister daily & work out for about an hour or so. I began watching the classes that were offered & how happy the people in them were; they were all active, talking & having fun together. Soon many of my friends started asking me to help the, get in shape or start some sort of fitness routine. That's about the time I realized I would love to help people get fit & live a healthier lifestyle every day! I love it when people come to me & say "can you help me start my fitness journey" or "I've been wokrking out but I think I need help with my routine". 

Training people is not just a job to me, it's my passion! If I could pick one thing to do for the rest of my life, it would be personal training along with Crossfit training. When I have a client that comes back & tells me how sore they are or how their clothes are fitting better I happy & pleased to know that I helped them do that, I helped that person feel better about themselves.

It doesn't matter to me if someone comes of me wanting help with training, nutrition or both, it makes me so happy to help them be healthy & happy. I love being that person people are comfortable coming to to talk about their journey, I love hearing why they started & helping them figure out a way to stay on the path they have chosen.

Why do you do what you do? Are you a trainer, nutritionist, stay at home mom or dad, a teacher? Tell me why you are passionate about your career.

-Payton Givens, CF-L1

Personal Trainer

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Do it as a family

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Do it as a family

So one of the things I love to see is a family working out together! When my brothers, sister & I were young we were always doing something. It may have been a sport, swimming at the lake or pool or maybe just out riding bikes & skating; we were active & it was awesome!

I believe that being healthy & staying in shape starts young. Yes it is something you can start at any age but when you grow up knowing how to exercise & the importance of being healthy it's easier to accomplish & easier to stick with. I personally do not have kids but I get to keep my nieces for a week or so at a time. They work out everyday when they are home with their mom & when they are with me I bring them to Crossfit. They always look forward to the kids fit academy on Mondays & Wednesday's. So I now as they grow up they will keep up this active lifestyle! I love knowing that they will want to be active & when they have families of their own they will likely carry on the tradition.

so many people want everything handed to them, being healthy & active is something you have to earn on your own, no one can hand you that!  This is my passion & I would love to see the current & future generations continue this trend.

Are you the family that stays active together? What lifelong habits are your children forming?  How will their health and quality of life look as an adult?  It starts now :)

 

 

 

 

 

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Happy, mad, upset, excited.....emotional

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Happy, mad, upset, excited.....emotional

Feelings....we all have them& there's nothing we can do but embrace them! It's good for people to know that everyone struggles, we are all human. I can tell you from a personal experience...it sucks to be upset by a workout of ANY kind!

So this week, Monday (day 1 of the week for me), was horrible! I went into my WOD with a mindset of "I can't do this". That is something you should never do!!! I had known what the WOD was for 4 days before I did it. every day I thought about it & how hard it was going to be. For those 4 days I should have been getting a strategy lined out & telling myself "YOU CAN DO THIS".  I know everyone has these days & these mindsets; or maybe you've just had a bad day or you're just emotional & that makes working out hard....but you have to remember that's all mental, you can do it, you can do anything you set your mind to.

So after 24 reps (the goal was 25), I struggled to get the LAST rep. I tried so many times but couldn't get it & that pissed me off! With everyone standing around cheering me on, trying to help motivate me, I walked out! I've never been so frustrated with a WOD in the last 2(+) years of crossfit! Honestly, I was shocked at how my feelings were hurt! I did not think something that I have struggled with but accomplished before, could make me so upset & angry at the same time. Lucky my box is full of wonderful people who care about me, how I feel & want to see me succeed. A few of them came out to check on me & when I walked back in they told me o did good & that feeling happens to everyone. As a coach I wanted my athletes to see me make it through the WOD, but we are all human.

A couple of the other coaches had some great things to say..."If it weren't for mental defeats, we would have no motivation to her better!" Jason Fakouri. These are words we should all I've by, at some point in life we will all need these words.

Later that night I got a phone call from Rene (owner of Crossfit align). She told me that I did a great job, she knows I can do those movements & I know that too, but sometimes we get beat by the work we have to do. She reminded me it's good to struggle & it's even good to get knocked down sometimes. It's getting up after being down that makes us stronger & it makes us push harder. Then we see that our body & brain are capable of anything! We have to remember, especially in those times of struggle, we are all human, we are all going to get beat by someone or something else, just make sure you get up, dust off & try again!

So I'm putting my feelings out there to let you know it can be hard but you WILL succeed!  Remember this applies to all aspects of life, not just in the gym but at work, at home, with friends & family. Tell us some things you have struggled with, or what makes you happy or excited?!?

 

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My first day of Crossfit

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My first day of Crossfit

I was so nervous to try Crossfit! Let me start this story by letting you know it took my husband 2 whole years to get me to even consider walking into a Crossfit box. He always told me I could do it, that it was for everyone & you don't have to be some amazing athlete when you start. When I finally told him yes I would try it he was so happy. It still took me  an entire month to get there but I did it. The class we planned on going to had actually been canceled & we didn't know it. I was happy about it of course, it gave me the chance to see the box & meet the trainer before having to jump in & do a class.

We got up the next day & went back. The whole way there I was thinking "oh my gosh I can't do this, this is crazy", but I went anyway. I figured I could give it a try & then I could say to him, "well I tried it". When we walked in we were greeted by the trainer & some of the althetes that would be working out with us. Everyone was so nice & positive which of course made me feel so much better. 

After the warm up the trainer started going over the WOD & of course I got overwhelmed. I knew I couldn't do box jumps or throw a wall ball up & catch it. Well of course it was scaled for me & there was no judgement from the other athletes. I actually enjoyed the WOD, it was chilling & fun. After class a few people were able to stick around & asked me what I thought, told me how good I did & told me to come back. 

I had to say to my husband "ok yes, you told me so". From then on I was hooked! I have now been doing Crossfit for 2 years & I still love it. It's still challenging & of course I am still scaling some things, the community is great, & the training is awesome. 

If you have eve wanted to try Crossfit do it! Give it a chance, most boxes do a trial class & some will give you a trial week!

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What are macros?!?!?

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What are macros?!?!?

So everyone is talking about watching & counting their macros, but what the heck is a macro anyway??? I am sure we have all been at that point & may currently be counting our calories. Can't have more than xxx calories or oops I have to many calories today so I'll have to eat less tomorrow! 

Well lets talk about keeping up with macros instead of calories for a minute. The word "macro" is short for macronutrients. There are three macros in nutrition, carbohydrates, protein, & fats. 

So maybe you make a goal to eat no more than 1,700 calories per day. So you think to yourself "I did good today only eating 1,500 calories", but where did those calories come from? Maybe you ate fast food (which will certainly bump up your calories). Wouldn't it make more sense to eat clean rather than fast food? Maybe you've been eating at or below your calorie goal for a month or so & you're seeing a difference, but then eventually stall out, well we know that's frustrating! 

If we took out calorie counting & became more aware of what we are eating, we would feel better & drop some fat. So how do you keep up with macros? Macros are measured in percentages. You would of course need some nutrition guidance if you've never done macros before. Sit down with someone & decide how many carbs, proteins, & fats you need each day. Everyone's percentages are going to be different, we all have a different goal in mind. Your macros may look like 50% protein, 25% carbs, & 25% fat. So the goal is to not go over those percentages but also not to go way under. 

There are several things you can do to hit your goals. 

1. Weigh & measure your food. This will give you a precise number rather than just guessing & hoping you're not over or under.

2. Track what you eat. Use an app, such as my fitness pal, to log your food every day. Loggin your food as you go will let you know what you are able to eat as the day goes on. You can even enter your food the night before to really stay on track.

3. Meal planning & prepping. This is key in staying on track. Meal prepping makes it easy to grab your food & go. You can even make all of your meals for the week in one day. Sure that's time consuming but think about the time you'll be saving all the other days by not having to cook a lot or figure out what to eat when you're hungry. 

Keeping up with macros can be tricky & even frustrating, but if you set your mind to it you can achieve your goals. 

 

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Crossfit Open Games

It's that time of year again....TIME TO SIGN UP FOR THE 2016 CROSSFIT OPEN GAMES!!!! I am sure you are hearing a lot of people talk about the open. The open is something for everyone, it doesn't matter how new you are to crossfit, how old you are or how "out of shape" you may think you are. People from around the world sign up to be in the open every year. It doesn't matter if you think you will come in dead last, somewhere in the middle or one of the top performers, just sign up. 

When I started crossfit the games were just about to start, everyone in my box told me to sign up, "it's fun", "everyone is signing up", those are just a couple of the things they told me. Well I didn't sign up....and I ended up regretting it. My second year at crossfit I signed up for the open & I had so much fun! Every Friday the WOD at our box was the open workout of the week, so I was doing the open workouts anyway. It frustrated me that I wasn't able to compare my abilities form that year to the previous year. 

I am sure some of you reading this are saying "I can't do those lifts" or "I am not as fast as the other people". That's okay, you don't have to be on the same level, we are all at different places in our fitness journey. There is a scaled division for every open workout just like the WOD is scaled to your abilities at your box every day. 

Go online, sign up for the open, & have fun! You won't regret signing up!

 https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

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We all start somewhere

We all start somewhere on our fitness journey. Maybe you started with healthy, clean diet but no workout routine or no drive to start one. Maybe you started out with a great attitude & you workout several times a week but you have an unhealthy diet.

Just because you're eating right doesn't mean there is no need to workout. We workout to keep our bodies strong! Not everyone wants to lift extremely heavy weights or be able to run several miles without needing a break; but having a healthy diet & keeping up a good workout routine will keep your body strong & able to do things as you age. Who wants to be put in a nursing home because you can't take care of yourself? Not me that's for sure! Our elders are put in nursing homes every day due to the fact that they cannot take care of themselves. They can't go to the bathroom alone, they need help in the shower or they can no longer stand in the kitchen & fix a meal. These are all things that we can avoid just by being an all around healthy person. Squatting properly & often, that is the ability to sit and stand up loading our bodies in a good position. Dead lifts, picking any object up off the ground. Shoulder press/strict press, that is the practice of lifting an object over our heads with proper form in order to not hurt our backs. 

On a second note.....you can not out train  a bad diet!!!! I am sure you have heard this before if not several times! Just because you workout several times a week or even every day, doesn't mean you can eat whatever you want. Maybe you are skinny & you feel fit no matter what you eat, but have you thought about what the inside of your body may look like? Maybe you workout every day, eat like crap & wonder why you haven't lost any weight....well you need to clean up your nutrition! In order to get the most out of our workouts we need to eat clean, drink water & get our rest. Don't think of  "going on a diet" think about it as a lifestyle change. This is something you should stick with, not something you should do until you loose that body fat or the weight, but something you should always be doing & done correctly you'll always want too.

I am not saying you have to eat 100% clean for the rest of your life & never have a treat, this is something you should do at least 90% of the time. If you are eating a clean, healthy diet 90% of the time, then that one cheat meal is not going to ruin your life. You don't need to beat yourself up over it, you need to eat your cheat meal, think to yourself "that was good" & move right back into your clean lifestyle.

Diet is something many of us struggle with, it's a battle between the food industry & our bodies craving those sugar & carbs. It is, however, something that can be changed. Get with a  group of people with goals similar to yours, follow fitness pages on Facebook & Instagram, have your family start eating healthy. Set the standards for your kids while they are young so they don't grow up with the same challenges, set the example for your friends, be the leader they need!

You can do this, you just have to believe in yourself & stop making excuses. Sure you may fail but pick yourself up & try again. You may not see results as fast as you want, give it time, don't give up on yourself!

-Payton Givens

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