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Monday Motivation - Is It OK to Party?
CrossFit Open, Blue Eagle Open Bryan White CrossFit Open, Blue Eagle Open Bryan White

Monday Motivation - Is It OK to Party?

Is it ever OK to party? I hope so because we will celebrate our fitness for the next four weeks!

Every week for the next four weeks, there will be one day when we get together as a gym to workout together. Feel free to bring family and friends to cheer you on. You can also bring noise-makers, pom-poms, and a loud voice to encourage your teammates.

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Specific Tips for Making It Through the Holidays
Nutrition, Nutrition Coaching, Holidays Bryan White Nutrition, Nutrition Coaching, Holidays Bryan White

Specific Tips for Making It Through the Holidays

Following up on last week's podcast, Clancie and Bryan talk about specific strategies for hydration, planning treats, eating healthy, socializing, and accountability.

💙 hydration! Hydration! HYDRATION!

🦅 Plan your treats

💙 Eat healthy the rest of the day

🦅 Socialize away from the buffet

💙 Find an accountability partner

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Say What? Fruit is Making Us Fat?
Nutrition, Nutrition Coaching, Obesity Bryan White Nutrition, Nutrition Coaching, Obesity Bryan White

Say What? Fruit is Making Us Fat?

Is Fruit Making Me Fat?

Excessive consumption of fructose, which is the sugar found in fruit, is the #1 sugar source causing obesity in America. But fruit IS NOT making you fat! Fructose in the form of high-fructose corn syrup found in sugary beverages and processed foods is the leading cause of obesity in Americans.

TLDR… eat the fruit!!

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Do you Have a Coach or a Cheerleader?
Coaching, Nutrition Coaching Bryan White Coaching, Nutrition Coaching Bryan White

Do you Have a Coach or a Cheerleader?

A coach is like a strategist, guiding you through the game, providing feedback, and helping you improve your skills. They might challenge you, push you out of your comfort zone, and focus on your development.

A cheerleader is there to uplift you and provide moral support. They're the ones cheering you on, celebrating your victories, and offering encouragement. They do not provide detailed strategies like a coach or help improve your skills and abilities.

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Talking Breakfast with a Nutrition Coach
Nutrition, Breakfast Bryan White Nutrition, Breakfast Bryan White

Talking Breakfast with a Nutrition Coach

Breakfast is important for weight loss and muscle gain. When you skip breakfast, you're more likely to overeat later in the day. Eating breakfast also helps to boost your metabolism and give you the energy you need to power through your morning.

There is no one-size-fits-all breakfast. What works for one person may not work for another. Experiment with different breakfast foods and find what works best for you. Some people prefer a high-protein breakfast, while others prefer a high-carb breakfast.

Don't be afraid to get creative with your breakfast. There are endless possibilities when it comes to breakfast. You can make a smoothie, eat oatmeal, have eggs, or even have a protein shake. Get creative and have fun with it!

Here are some additional tips for making the most of your breakfast:

Choose nutrient-rich foods. When you're choosing breakfast foods, look for foods that are high in protein, fiber, and vitamins. These foods will help you feel full and satisfied, and they will also provide your body with the nutrients it needs to function properly.

Make breakfast part of your routine. Just like you wouldn't skip brushing your teeth in the morning, don't skip breakfast. Make it a habit to eat breakfast every day.

Don't be afraid to ask for help. If you're struggling to figure out what to eat for breakfast, talk to a nutritionist or registered dietitian. They can help you create a breakfast plan that meets your individual needs.

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Amy Lost 23 lbs
Bryan White Bryan White

Amy Lost 23 lbs

Amy lost 23 lbs of fat and feels the best she has ever felt in her life. She now asks, "Do we look like the muppets??" :) What does a perfect date night look like to Amy? Amy spent most of her life yo-yo-ing between diets before changing her relationship with food. Listen to her story about the best decision she ever made. How much weight would you like to lose? How do you make a salad taste delicious?

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The Top 4 Reasons your Nutrition Plan has Failed
Nutrition, Nutrition Coaching Bryan White Nutrition, Nutrition Coaching Bryan White

The Top 4 Reasons your Nutrition Plan has Failed

You want to look better, feel better and even sleep better. You know that taking care of your nutrition is important. And you have tried. But it isn’t working… at least it doesn’t work for very long. Nothing you try seems to stick. AND YOU BLAME YOURSELF. You think that if you just had more willpower… if you just had more discipline… if you just cared more… you would be better.

Here’s the truth: It’s not your fault.

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How to Become Sugar Savvy
Nutrition, Nutrition Coaching Bryan White Nutrition, Nutrition Coaching Bryan White

How to Become Sugar Savvy

If you’re having trouble meeting your nutrition, weight loss, or fitness goals -- or just generally feeling tired and run down -- you could be eating too much sugar.

When we talk about sugar, most people think of ice cream, cookies, or soda, but sugar lurks everywhere in processed, packaged food. Just because a product is labeled “organic,” “all-natural,” or “gluten-free,” doesn’t mean it’s healthy or “sugar-free”.

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