Category Archives: SoWal

Consistency is key to success, and nothing trumps good ole’ fashion hard friggin work!

With information so readily available to us today it is easy to get caught up in educating yourself on all of the facts about everything before you take action. But, if you look at what lies at the core of all successes, it is almost always directly attributable to the hard work someone has put in prior to the success. You can have the smartest business sense or the biggest brain, but without the ability to work hard and apply your talents, you will not go very far.

Nothing generates better returns than hard work and ones’ “stick-to-ativeness”, aka consistency! It’s all about ‘the grind‘! It’s true! You get out what you put in. This is what we see in the gym everyday. SoWal CrossFit is filled with nothing but successful people!

How do I know our gym is filled with successful people? Because everyone of our members shows up, puts in 100% effort, and leaves ready for their day, or an evening with their family. Moms, dads, retirees, professionals, entrepreneurs, business owners, CEO’s, CFO’s, grand-dads/moms, students, children (see Lifting Futures program) and everyone in-between! All of the members at SoWal CF (#swcf) share the bond of hard work, and for that, every one of our members are successful!

So do you need to go to a gym to be successful? Nope! But is sure does help 😉

 

Kids CrossFit

What started as a garage gym in 2014 has grown into a 2,100 square foot warehouse space and to what do we credit this expansion? The group of growing kids that seemed taller and broader each time they hopped out of their parent’s cars, along with awesome members from our fitness community that just kept showing up. We say that often, “Just Show Up”. What has been accomplished by the coaches and the members of SoWal CrossFit by Just Showing Up is remarkable.

If you have ever entertained the idea of introducing your child to CrossFit Kids, we want you to know that all they have to do is Show Up. The expectations, challenges, goals, personal records, achievements, and successes will come. The CrossFit community continues to entice the unassuming athlete from grand kids to grandparents and soccer moms in between. Imagine an infinitely scalable method of fitness for anyone who Just Shows Up.

As a mother of two children , Anna 9 and Camron 11, my excitement will not be contained when I can expose them both, at the same time, to an hour of fun fitness in a positive environment!

 

 

 

 

 

Our goal as Coaches at SoWal CrossFit by NWFL Fitness is to encourage an individual’s ability to succeed, Lifting Futures along the way.

What is the mission of our Lifting Futures Program?

INVESTING IN THE DEVELOPMENT OF OUR COMMUNITY’S YOUTH WITH THE PROPER COACHING TECHNIQUE NECESSARY TO FACILITATE THE EVOLUTION OF MIND & BODY STRENGTH, THE IMPROVEMENT OF SOCIAL SKILLS AND GROUP PERFORMANCE, ALL WHILE PROVIDING THE TOOLS NEEDED TO ELEVATE CAPACITY FOR STRATEGIC THINKING & PROBLEM SOLVING.

Now, CrossFit Kids, anyone up for a friendly game of Tic-Tac-Toe Relay? 3,2,1, GO!

Anyone can do anything for 30 seconds (according to Coach Matt) but what about 30 days? We have adopted two different routes for the Summer Sugar Busters Challenge with one end goal in mind, awareness of the added sugars in our diets outside of natural sugars and carbohydrates. It is likely that each of us have individual accomplishments set for ourselves and we suggest writing those goals down in a conspicuous place so that you can revisit the why’s when you are questioning the how’s.

Blue Path

Cold Turkey for 3 days and the gradual addition of healthy food sources back to the diet weekly over the course of 30 days.

Green Path

The removal of processed sugars (week 1), fruits high in sugar (2), grain (3), and alcohol (4) over the course of 30 days.

 

Week 1 Blue | Cold Turkey

  • Days 1-3, no sugars, no dairy, no grain, no alcohol, no kidding. Think protein, non-starchy veggies, and full fats.
  • Day 4, add 1 apple and a serving of full-fat unsweetened dairy such as plain yogurt or cheese back in to your daily diet.
  • Days 4-7, continue through week 1 with the addition of some higher sugar veggies (carrots & snow peas) and a glass of red wine a day (optional).

 

Week 1 Green | Whole Foods

  • Removal of processed or refined sugars (complex sugars) from your daily diet.
  • Think whole foods, dis the dressings and sauces, prepackaged, canned or frozen foods and consider the ingredients in the food source before consumption.
  • Exchange your sweetened yogurts and flavored milks for unsweetened full-fat dairy sources (in moderation).
  • Use honey or fresh fruits as a natural sweetener.
  • Nix the artificial sweeteners.
  • Read labels, if it contains high fructose corn syrup, agave syrup, or molasses, put it back. The perimeter of the grocery store offers you perishable items, no shelf life typically means no preservatives.

SoWal CrossFit is ready to take a stand against the sweetest of addictions, sugar. Nutrition plays a vital role in ensuring the most successful outcome on your fitness journey and we’re thrilled to be a part of it. Let’s make it happen, together!

I love tuna salad, it could quite possibly be considered a staple in our home, especially during the summer. Summer poses more than one conundrum for the average health conscious parent, including the typical question “What am I going to feed my kids today?” Considering the possible pantry alternatives, homemade tuna salad receives my vote every time. Well, almost every time. Today was different.

My mind was in the sugar-free zone as Matt and I have been playing with summer nutrition scenarios for ourselves and our SoWal CrossFit family and I was positive that my tuna salad needed no alterations to pass the no added sugar inspection. Wrong. It was blatantly obvious as I scanned through the ingredients splayed across the counter, the “sweet” relish stood out like a neon sign arranged neatly between Duke’s mayo and a bottle of Spice Island smoked paprika. I was adding sugar, 4 grams per serving. Enough said. Game on.

A Challenge is born. The Summer Sugar Buster Challenge will begin July 10, 2017. This challenge will remove, over 4 weeks, processed or refined sugars, fruit sugars, grains, and alcohol (we know alcohol isn’t a sugar but it hinders your livers ability to prioritize the breakdown of fats, carbs, and proteins).

We will kick off the Summer Sugar Buster Challenge for members of Sowal CrossFit at NWFL Fitness with several support outlets including a group Facebook page, suggested hashtags to track your food pics and more.

New and Improved Tuna Salad Recipe

6 cans white tuna in water (albacore to chunk light 3:1)

6 tbsp mayo (Duke’s is my go to)

1/2 sweet onion finely chopped

1/2 Claussen dill pickle chopped (in place of sweet relish)

1/2 tsp smoked paprika

1/2 tsp celery seed or 1/4 cup chopped celery

1/2 tsp garlic powder

Salt & pepper to taste

Juice cleanses, detox diets, and other forms of quick-fix diets provide a great jump start to trying to get your nutrition in order, but they are sometimes threatening and even dangerous to your health. YOUR proper nutrition often times starts slowly. While you can have a complete plan prepared, very few of us can implement every nutritional change necessary to support a healthier and more active lifestyle. Sometimes you’re not even allowed to workout or increase your heart-rate on a cleanse or detox. FUN!

If you are prepared to take control of your nutrition, also known as your diet (definition of diet: the kinds of food that a person, animal, or community habitually eats.) you should consider developing proper nutritional habits gradually, one food group/type at a time, and creating your new habits one meal at a time.

Our full-time unlimited membership comes with full-time guidance and assistance on how YOU can take control of your nutrition. Don’t forget, working out is fantastic and a must for you to maintain mobility and strength, but unless you are teaming your workout regimen with proper nutrition, you will not recover or improve things such as muscle mass and even bone density!