Category Archives: Crossfit

Why a Meal Plan Might be Right for You

mealprepI know what you’re thinking. I thought you guys pushed counting macros and not meal plans? First off, if you are eating food, you are doing macros. Macros make up everything we eat the only thing you are doing now is actually understanding the amount of each you’re putting in your body to optimize performance, aesthetics, and overall health. The problem we run into is taking someone who doesn’t really know what a calorie is, or veggies or fats and having them track 3 to 4 numbers to the T. This can be pretty stressful and overwhelming, which in return makes them not adhere. So in this blog post, I’m going to give some times when a “meal plan” might be the better option and why. Let’s go!

Fewer Cravings

I know that the data out there suggest that allowing people to have that one cookie helps them stick to the diet better because you aren’t taking the food away from them permanently. When you tell someone they can’t have something, they want it more and in 90% of cases I agree with this. But you also run into the “ahh screw it” affect. This is when you allow that person one cookie, but they don’t have the self-control built up yet to just have one and they end up eating the whole pack. Or they feel like they slipped on their diet a little bit and messed their macros up some, so the day is wasted already and I might as well indulge some more. These are both places we want to avoid. So with that 10%, I like to start them off with eliminating the food for a little while, knowing that we are going to work those back into the diet down the road once they have a solid base and a more sturdy relationship with food.

It Frees Up Time

A bunch of my clients have extremely busy lifestyles, whether it’s with work, family, or both running them left and right all day long.  What happens a lot is they either forget to eat a meal or just grab something small on the go or realize, uh oh, it’s nine o’clock at night and I still have 70g of protein and 40g of carbs to hit. That’s when they say screw it and don’t hit their numbers or lets cram it all in real quick and end up storing more fat than wanted because they had to go to bed 15 minutes after they eat. Instead, think ahead to what meals are going to be the hardest for you to hit and meal plan them ahead of time. This will still give you flexibility for certain meals but a rigid base to help guarantee macronutrients get met for the day.

Better Gym Performance

We all know how it goes when we forget to eat and end up cramming in our macros late at night. The perks? It allows for that bowl of ice cream you’ve been craving for weeks. Downside? We might not have used our macronutrients to their full potential. I know nutrient timing isn’t the most important aspect of proper diet, but you can’t say it wouldn’t help at all with performance. If we meal plan higher carbs around our workouts, we will lift better because we have more energy and recover better because we refilled our glycogen stores at a more absorptive state.

More Consistent Weigh-ins

Last but not least, having a more structured nutrient timing approach will allow for more accurate and realistic weigh-ins. I tend to have my clients weigh first thing in the morning after waking up and using the bathroom. If you ate a salad with some chicken breast verse having a ton of carbs left over and eating a pizza, I can guarantee the number on the scale is going to be drastically different. By keeping the majority of your carbs planned around your workout and not shoved into the last meal of the day, you will be way more consistent on your weigh-ins. This will give your coach a more accurate depiction of your true weight and not the Mexican food you ate at 9PM the night before, so he can make the proper changes to your macronutrients.

Conclusion

Tracking macros is definitely the most accurate method we know of to date on getting the proper nutrients in while still having some flexibility to your diet and lifestyle. But if we are beginners or struggling to see the results we want or deserve, adding a more “meal plan” base to your tracking could truly help make your goals a reality.

Author: Cody Temples, trainer & nutrition coach at Forge RX


Convenience, variety, and delicious meals that are nutritionally balanced are a few things that we’re proud of offering at Fresh ‘N Fit Cuisine. With over 300 meals on 5 different menus that include Paleo, Gluten Free, Vegetarian, Low Carb, you’ll never end up skipping a meal again. We also have 30 day approved meals as well as Healthy Mix and Paleo snacks to help you graze throughout the day. The best part is that all of the macros are listed right on the label!

Try one of our plans today or grab a few single meals to start and use promo BLOG0620 at checkout to get $20 off your first order!

Hit Your PR With Fresh ‘N Fit Cuisine

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After a couple weeks of experimenting with Fresh ‘N Fit dinners, I dove in head first and decided to entrust all of my meals, seven days a week, to Fresh ‘N Fit. Being that breakfast is my favorite meal of the day, I was eager to see if Fresh ‘N Fit breakfasts would be as good as their dinners, and I was not disappointed. These last two weeks, I have enjoyed delicious omelettes, parfaits, pancakes, and even crepes – something I would never have made for myself.

It is no coincidence that during my two weeks of having all of my meals prepared by Fresh ‘N Fit, I hit a rep PR on bench press and snatch.

My training has been going exceptionally well these past couple weeks, undoubtedly due in part to the nutrition I am receiving through Fresh ‘N Fit. Without proper nutrition, I am simply not able to perform at my best. My next powerlifting meet is coming up in a couple months, and I am thrilled that this meet prep will be made infinitely easier with the help of Fresh ‘N Fit. I anticipate not only being able to make weight, but also to hit some PRs on meet day!

About the author: Tina Nosari is a certified CrossFit Level I trainer, a USA Powerlifting Club Coach and a diehard metalhead. Make sure to follow her on Instagram.


At Fresh ‘n Fit Cuisine, we want you to let our chef prepared meals fuel your busy life! No matter what your dietary preferences are, our 5 menus have something for everyone. So whether you want Vegetarian, Paleo, Low Carb or even 30 day cleanse approved meals…we’ve got you covered. We even have healthy snacks and house made protein bars.

Want to give us a try? Use promo code MAYBLG20 at checkout and get $20 off your first order of $50 or more.

#PJDropping100 | Day 149, CFF WLC Winners

Congratulations to the winners of the CrossFit Fayette Weight Loss Challenge:

  • Team – Patti & Mike Mowrey – 5.5 lbs per week (27.5 lbs total lost in 5 weeks)
  • Top Female – Sherry Wilkinson – 2.3 lbs per week (11.5 lbs total lost in 5 weeks)
  • Top Male – Nick Pietromonaco – 4.8 lbs per week (24 lbs lost in 5 weeks)
  • Honorable mention goes to Stefanie Warren – 2.1 lbs per week (11.5 lbs total lost in 5 weeks)

I lost 13 lbs or 2.6 lbs per week during the challenge. I’d also, like to mention Jeff Wilder, although not in the weight loss challenge, utilized the same weight loss plan and chose FNF for his nutrition component and has lost 5.9 lbs per week (29.5 lbs total lost in 5 weeks)!

PJ Photo Bommbed AgainThe participants that chose Fresh ‘N Fit Cuisine for their nutrition component of the weight loss plan, lost 3 times the weight of the other competitors!  The weight loss plan of Nutrition, Exercise, and Life Style changes was designed to lose 2-3 pounds per week and that was proven successful.

I’m so proud of the work and the results all who participated.  This was such a success, everyone is asking when the next weight loss challenge is starting.

A special thank you to Fresh ‘N Fit Cuisine for their participation in making the CFF Weight Loss Challenge successful.  Great people, great food, great health – Fresh N Fit Cuisine.  Thanks for following and remember to be better today than you were yesterday. God Bless.


Back to school means back to YOU time! So try one of our chef prepared, portion and calorie controlled menus today. We offer Paleo, Low Carb, Vegetarian, Gluten Free menus using locally sourced, organic ingredients. Our custom menu even allows you to choose foods that are perfect for a 30 Day cleanse. Use promo code BLOGAUG20 and get $20 off your first order!

Introducing Team Fresh ‘N Fit

20160730_154328Congratulations to Team Fresh ‘N Fit for taking home 1st place in CrossFit III‘s Shades and Gains competition recently. The 4 person team made up of Steven Shaw, Brooklyn Shaw, Amelia Austin, and Trent Brumfield worked well together and was able to push past the other teams in all of the RX WODs.

Fresh ‘N Fit Cuisine’s calorie and portion controlled meals are perfect for training as well as competition. Our paleo menus delivers consistent macros that can be found on our website and My Fitness Pal. Give us a try today and get $20 off of your first order by using promo code BLOGAUG20 at checkout.

#PJDropping100: Stay Positive, Day 101

transformationThere is a lot of hate out in the world, evidence of the tragic events that happen in Orlando this past week. My heart goes out to the families and friends who lost someone. My prayers and thoughts are with you.

The life style change component is very crucial to glue the nutrition and exercise components of my weight loss plan together. An act of kindness is a key focus we all should have, not only to give of yourself to others, expecting nothing in return, but to promote kindness in the world. It is our job to make this a better place the short while we are on this earth. Bill Curry, a great football coach and friend, once said, “You are never more noble than when you conduct an act of kindness.” So let’s be noble.

image1 (2)At weigh in this morning, I hit a milestone. I’m  in the 200’s! That’s right for the first time in 3+ years, I’m not a 300 pounder! My weight loss total is 82.8 pounds since March 7, 2016. Today I weighed 295 lbs! I am very grateful for everyone who has supported me and inspired me along this weight loss journey, this fight to gain my health back, this road to fitness. Remember to be better today than you were yesterday.


The staff at Fresh ‘N Fit couldn’t be more proud of Patrick in his mission! Through hard work, eating right, exercising and maintaining a positive mental attitude, he is proof that you can achieve anything if you put your mind to it! We salute you, Mr. James!

Want to start your own weight loss journey today? Summer is the perfect time so what are you waiting for? Try our 5 calorie and portioned menus today and use promo code BLOGJUN20 to save $20 off your first order!

#PJDropping100 | Memorial Day, Day 82

MDM Group Picture

What a great turn out at 9AM!

Today, I honor all service men and women who have given their lives for our freedom. And thank you to all the veterans who served and all the active and reserve duty who continue to serve. I know freedom is not free and what you do is much appreciated.

Today, 45 of my friends and I at CrossFit Fayette celebrated Memorial Day morning with a hero WOD, known in the CrossFit community simply as “MURPH.” This is a grueling WOD of about an hour consisting of a 1 mile run, then 100 pull-ups, 200 push-ups, and 300 air squats, and is topped off with another 1 mile run.

 

After MURPH Byron-Me-DonEven though, I’ve lost a bunch of weight with Fresh ‘N Fit’s great tasting meal plans, I still need to scale movements, so I did MURPH on a boat. That’s right I rowed in lieu of running, and I scaled the pull-ups as well. Like Rich Froning no clock, I just finished. I did get beat by 73 year old Mr. Don Scott. He actually beat my friend Byron and I. I’m so proud of Don and how he attacks CrossFit at his age. Don, you are an inspiration.

Again, thank you to all the military for my freedom. And thank you for following, and remember to be better today than you were yesterday. May God bless us all.


At Fresh ‘N Fit Cuisine, we’re proud to be a part of Patrick’s mission to lose weight. All 5 of our chef prepared, gourmet menus are nutritionally balanced and approved by our in-house Registered Dietitian.

Our Memorial Day sale ends today but there’s still time to save 15% OFF your first order with promo code MAY15 at checkout.

#PJDropping100: Day 77, Weigh In Wednesday

The first stage of my #PJDropping100 journey is complete, which was a weight loss challenge I participated in at my work. The results of the challenge have not yet been posted, but I feel good about the performance of my three person team.  Regardless of the outcome, my team are all winners for their performances.  My weight loss plan of Nutrition, Exercise, and Lifestyle changes continues to prove successful.

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The entire staff at Fresh ‘N Fit Cuisine would like to congratulate Patrick on his hard work and dedication on his weight loss journey. He is a true inspiration!

Not sure which of our 5 chef prepared menus is right for you? Not a problem. Our Healthy Mix menu is the most nutritionally balanced menu we offer and is the perfect starting point on the path to a healthier you.

Patrick was on Healthy Mix for the first 30 days before switching to our Low Carb menu in the second month to accelerate his weight loss.

Give us a call or email us today to see which of our menus best suits your needs and you can save $20 off your first order with promo code BLOGMAY20!

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