Nutrition and Wellness Tips for the New Year- How to Stay Focused and Create a Healthy Change

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Ok let’s get serious about your goals. It’s time to game plan. One of the most successful strategies for making a healthy change to your lifestyle and setting goals is planning. You can’t just jump in both feet, without a plan and expect to see change. Change happens slowly, gradually over time and requires a lot of hard work. But don’t let that scare you. Staying focused and making a healthy change to your health and fitness is an amazing goal and one that rewards you day in, day out. Your health is your greatest wealth. You can’t buy a healthy lifestyle or pick it off a shelf, you have to create it. And once you do, you’ll be well on your way to a life of strength, balance, happiness and wellness. 

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It may seem challenging at times, but sticking with a healthy meal plan, exercise routine and making a promise to yourself to stay on track is the best thing you can do for yourself. So, nix the fads and restrictions- focus on being healthy. Focus on learning how to fuel your body the right way and commit to you. This year, you’re going to stay on track and create a healthy change that’ll stick year after year. Trust us, because we’re right by your side! 

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Eating Clean 

What exactly does eating clean mean? It means putting only whole, unprocessed foods into your body for optimal nutrition. Eating clean also means avoiding refined sugars, eating organic when possible and reading labels. Basically it’s consuming foods closest to their natural state. You must be aware of what you put into your body. Foods that carry a laundry list of ingredients you can’t pronounce don’t do your body any favors. You want to feel good about what goes in your body because remember, food is fuel. It helps your body function properly and gives it the energy and endurance to move!

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Now let’s talk about working out. When exercising your body needs proper fuel to crush your workouts and then once you're done, rebuild your muscles. And the best way to do that is with nutrient dense, healthy foods. Foods chocked full of protein, vitamins and minerals. Again, clean foods. Foods such as nuts, nut butters, fruits, vegetables and eggs are excellent sources of protein and nutrients that’ll keep your body going strong. 

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Eating clean also means focusing on how you eat. This is called mindful eating. Mindful eating means paying attention to your body, its cues and the actual experience- not necessarily calories. When focusing on what goes into your body and slowing down your eating, you’ll be able to enjoy your food more and you’d be surprised to find, you won’t be eating as much! Being distracted while eating (tv in the background, kids running around, shoveling in a meal before you have to head out) prevents you from actually enjoying the experience and connecting with  food and the positive things it does for your body. Mindful eating is important because you develop an understanding of the food you consume and the energy and strength it gives.

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Other benefits of clean eating include-

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• Weight loss
• Better sleep
• Increase energy
• Stronger immune system
• Improved memory

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Clean eating is definitely key to better functioning and overall health. And the best news, it doesn’ have to be complicated or confusing. Keeping it simple, focusing on healthy recipes that provide optimal nutrition and when in doubt, leaning on an expert that’ll guide you towards success, every step of the way always sets you up for success. 

Make a Schedule

When turning the page of your wall calendar (old school) or setting your phone for weekly reminders (more modern), are you also making sure to pencil in your workouts? If not, then it’s time to start. Making a schedule and sticking to it are key factors in ensuring you’ll reach your goals and stay focused. Without a concrete plan, your health and wellness goals are just that- goals. They aren’t clearly defined or planned out. In order to make your goals a reality you have to declare them, own them and then make them your mission!  You plan your meals and daily tasks so why not make sure you also take the time to plan your workouts.

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But do yourself a favor and start small, especially if you're new to exercise and wellness. Make sure you’re moving at least 3 days a week for 60 minutes. That way your body is staying active and you’re working towards longer durations of exercise. After a few weeks, you’ll be able to “up the ante” by including more exercise days into your week. And not to worry. If you’re not sure where to start, we’ve got a solution. Coaches, programs and support that’ll evaluate your goals and help you create a plan that’ll stick!

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Let’s say you’re already in the groove and workout on a daily basis, awesome! But ask yourself this- could you push yourself further? You’ll never make gains if you don’t increase your endurance and mix things up a bit. This in itself is the reason so many people turn to CrossFit as their go-to workout routine. During a CrossFit workout, you’re constantly changing which muscle groups you're working. Plateau? Yeah right! Workouts like the ones offered at CrossFit Threefold continuously challenge your body and mind. You push yourself further, workout to your true potential and then set new goals for the next time you hit the gym.

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It’s all about consistently showing up, and committing to a schedule and routine that’ll get you results fast. That’s CrossFit Threefold, and we know we’rre exactly what you’re looking for. A routine that’ll last, long-term. 

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Making a schedule also relates to meal planning. Taking the time to plan our meals and making a list for the grocery store once a week keeps you on track. Having a plan for what you’ll eat is just as important as what you eat. Keeping your refrigerator stocked with healthy choices, prepping snacks and meals you can use all week long, and knowing what’s cooking for dinner are sure fire strategies for a healthy lifestyle. You’ll be less likely to “grab and go” and more likely to fuel up with healthy foods that make you feel good inside and out. 

Partner Up for Success

So we’ve covered the importance of eating healthy and also making a plan, but what now? If you find it hard to actually follow through then the next step is essential- partner up! Achieving your goals, especially those related to health and wellness, are so much easier to accomplish when you’ve got someone by your side.

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Maybe it’s your spouse, partner, friend or coworker. No matter who you choose, make the decision together to put your health first! It’s the most important thing you’ve got. Not to mention that when you partner up you also create a built-in support system. Working out with a friend or partner, means your more likely to-

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• Stay on track and motivated
• Try new exercises or programs
• Keep a consistent schedule

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Teaming up with someone is inspiring and encouraging! You’re more likely to lace up if you know someone is waiting for you at the gym, or relying on you to keep them focused. 

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What if you don’t have a fitness friend? No sweat. At CrossFit Threefold we pride ourselves on support. Not only support during your fitness journey, but always. When you join a CrossFit gym, you join a family and become top priority. We focus on working with you one-on-one, providing guidance and encouragement and (here’s the best part) celebrating you every step of the way. 

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You’ll never feel alone, unsure or doubtful of what you can accomplish. Our goal? Dedicating ourselves to helping you become your best self. Building your confidence, healing you create and keep healthy habits and making you stronger, leaner and healthier! That’s the CrossFit way, and really the only way it should be. 

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These tips are easy to implement and great ways to jumpstart your health and wellness. They’re also easy to sustain in the long run. Staying focused, working hard and making a healthy change to your lifestyle is going to be a commitment. But it’s a commitment that’ll last a lifetime. So eat right, plan it out and partner up for success now and well into the new year!

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