Swim Rescue Lessons!

Parents, would you like your child to learn self-rescue and swimming skills? You now have access to the best certified ISR (Infant Swimming Resource) instructor in the area, Jen Tyson! Jen helps children 6 months old to 6+ years of age learn how to swim and self-rescue during private lessons! Details of the lessons are below: 

 

 

Please Review the following information before reserving a time lesson time for your child.

  • Lessons are 10 minutes each day, 5 days a week for 6 weeks.
  • If you are late for lessons, we will try and accommodate you, but will have to stick to our time to keep the Rec Center on Schedule.
  • All registration fees and deposits are non-refundable.
  • The registration fee is $105 per new student and $35 for returning students.
  • After registration is complete and your child has been approved, you will receive an invoice from Pocket Suite for the full balance of tuition.
  • $480 if registered between November 1st– November 7th.
  • $500 if register between November 8th– November 28th.
  • This promotional price is only good for lessons between January and April 2021.
  • The fee is for one session. Most children will finish the session with 4-6 weeks. If your child comes to every lesson and needs more time, you will not be charged for the time needed to finish lessons. We will go over the skills your child should be able to learn in the session, and I will give you progress updates. Please know that every child is different and our main goal is to have a safe child in the water.
  • Holidays, vacations and your sick days will can be made up if needed, for a fee of $20/lesson. However if I cancel lessons, the lesson will be made up at the end of the session, or can be used towards a refreshers lesson in the future.
  • Weather related lesson cancelations will not be made up.
  • Only register students needing the full 6 weeks. If your child needs a refresher or once a week maintenance lessons, please email me and we will get you registered separately.

Registration through ISR will be emailed 30 days prior to lessons beginning. This must be filled out for your child to attend lessons.

Contact Information:

Jen Tyson
Certified ISR Instructor
Columbus Swim Rescue, LLC
DBA Kansas City Swim Rescue 
614-315-7174

 

2020 – What’s your perspective?

You can look at 2020 in two ways:

  1. 2020 is happening TO you.

  2. 2020 is happening FOR you.

 

If you feel like 2020 just keeps happening TO you, this article is for you. We have 3 months left in 2020, and it’s time to ask yourself, “How can I use these last 3 months to make 2020 work FOR me?”

 

Your attitude affects your words, your words become your actions and your actions determine your destiny. So, what’s your attitude when it comes to challenges and hard situations?

 

Have you told yourself the troubles of 2020 just seem to keep happening to you? Do the masks and restrictions keep oppressing you? Is your schedule out of your control and you can’t workout? Are you just waiting for “normal” so that you can start to feel better, act differently, & make progress?

 

Or are you telling yourself that all of the challenges of 2020 are for your betterment? You get to find a new way to do things. The obstacles you face and overcome are making you stronger, more resilient, creative, and adaptable?

 

You see, if you adopt the first attitude, “This is happening TO me”, you will always be limited. You are always at the mercy of something outside of your control. There will be reasons you won’t reach your full potential, and there will be reasons you won’t “find” joy. This is the default mode for us far too often. We adopt this mindset without even thinking about it. It’s easy to blame circumstances. And honestly, it’s just easier to adopt this attitude.

 

But, if you can adopt the second attitude, “This is happening FOR me”, you will see challenges as opportunities. You’ll grow and you’ll move toward your goals. In the face of challenges, you find a way to overcome them. You will ultimately be more joyful because you are focusing on things you can control. It’s not an easy task, but nothing worthwhile is easy. And you know that to be true!

 

Attitude

Ultimately, you have to recognize what is in your control and what isn’t. And your attitude is always in your control. Yes, it requires hard work to take control of your attitude, but it is ultimately one thing you always have control of.

You don’t have control of the kids’ sports schedule. But you control how you respond to it.

You don’t have control over the bickering on social media. But you control how you consume it and how you respond.

You don’t always have control over your work schedule. But you control how you view each day.

It doesn’t take much to recognize your attitude. It’s easy to do when you get frustrated or upset. Use that moment as a trigger to ask yourself, “Why am I frustrated? And how could I change my attitude and not be upset anymore?”

 

Words

When you control your attitude, you will use different words. You’ll use more positive language. And that language plays a large part in how you view your life.

“I hate burpees and running.” versus, “I’m going to improve my technique and these movements won’t be so hard next time.”

“I have to work out today.” versus, “I get to work out today.”

“I’m too busy to eat healthy.” versus, “I get to figure out how to fuel my body well so I can perform well.”

“I have to wear a mask.” versus, “I’m wearing this mask and practicing mindful box breathing.” (Yes, really, I’ve had to do that.)

If you are more likely to use negative language regularly, how will that impact your actions? Are you more likely to skip your workouts? Complain? Find excuses?

What if you use the more positive language? Will you find a challenge and achieve a goal? Will you think creatively? Will you be more resourceful and get the work done in less time?

The words you use determine your actions. If you say you’re too busy to eat healthy, well, you will be. If you say you hate running, you will skip a workout that has running in it. If you say you have to wear a mask, you’ll end up wearing it while driving your car. (Ok, that one is just for humor. Please don’t be that guy!) Finding a way to use more positive language will create different outcomes. Again, I think an easy way to recognize this is to stop yourself when you’re frustrated. Check the words you say out loud and in your mind. Are they positive or negative? If you find yourself using negative language, just require yourself to reframe the situation with positive words. It takes practice!

 

So , knowing your attitude and words are critical to your actions, the question today is, what can you accomplish in the last 3 months of 2020? And how will you accomplish it?

 

Actions

If you can begin to shift your mindset and the words you use, now you’re in a great position to accomplish something before the end of the year! Did you have goals to start 2020? Maybe you can still achieve them or get really close!

For example, maybe your 2020 goal was to get in shape/lose weight/etc. Well, you have 90 days! What more can be done? Use the positive attitude and language:

“I get to work out today.”

“I’m going to improve my running technique by the end of the year.”

“I’m going to eat vegetables with 80% of my meals.”

These words will drive action! You’ll get to bed earlier so you wake up to hit the gym. You’ll watch running technique videos instead of mindlessly scrolling. You’ll actually show up to the gym. You’ll find a meal prep app and use it. Using these words will energize your actions. You’ll be excited again because you’ve taken control of your attitude!

 

2020 is just like a CrossFit workout

If you’ve been doing CrossFit for any length of time, you know that workouts get tough. Let’s use a workout analogy for fun. Imagine a workout that is “4 rounds for time”

Round 1. “This isn’t so bad. I like these movements, I’m going to push it today. This is tough, but I’m ready. I’ve got a good pace going and I’m starting to sweat. This will be great!”

Round 2. “Holy crap what happened?! Everything was so much easier in Round 1! Why is everything so hard in Round 2? Oh my gosh, is this going to kill me?!”

Round 3. “I can’t believe I’m still here. Surely I will die. I hate CrossFit. I can’t breathe. My shoulders are jelly and my legs don’t work. This will be the end of me. “

Round 4. Dang, I’ve done a lot of work. I can’t believe I’m still going. This is the last round. I’m almost done! I think I can push a little harder. I can keep going! Actually, I’m almost done, let’s sprint to the finish!”

 

Does that sound like your 2020? Rounds 1-3?

Well, it’s Round 4 and you’ve got a decision to make. You’ve done a lot, been through a lot, and 2020 has hurt a little bit. But I think you can push a little harder. I think you can actually sprint to the finish line. I believe that 2020 is working FOR you. I believe that you CAN accomplish a lot in these last 3 months!

 

The choice is yours. But you knew that already. Starting today, be aware of your attitude and words. Replace negativity with something positive. You’ll start to gain momentum! Remember, the challenges that lie ahead will happen FOR you, not TO you.

 

 

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Wellness Challenge | Sign Up Today!

 

Our 5 Week Wellness Challenge is fast approaching! ⁠

Could you use a reset with some of your healthy habits? ⁠
Do you feel like some accountability would set you straight? ⁠
Are you a little sick and tired of being sick and tired? ⁠

This challenge is for you! You’ll be given habits for Nutrition, Hydration, Sleep & Exercise and so much more! Challenge Kick-Off is September 27th! ⁠

– 5 Weeks. 5 Wellness Habits
-3 consultations with coach⁠

-Wellness Challenge Workbook

-Biometrics before and after⁠
-Special FB community page⁠
-24/7 access to coaches via special wellness challenge text line⁠
-Weekly recipe⁠
-Weekly “pro tips”⁠
-Chance to win one of 3 big prizes⁠

$150 entry fee

Send us a DM if you’re ready for the challenge! ⁠

 

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Tips to Boost Your Immune System

Global pandemic or not, as flus and viruses surface in the world it’s important to know how your daily practices impact your health. Especially when you’re someone who challenges your immune system on a daily basis in your daily training.

So let’s chat about some ways to boost our immune system both now and in a post-covid world.

First we can look at the effects of gym time on your immune system: Good or Bad?

Does it hurt you or help you to be around all the germs in the gym? The answer? Both. When you’re pushing your body to its limits, your immune system starts to activate a response because it thinks your body is under attack. Right after your workout is when your immune system is the lowest. Right after this plummet however, your immune system has never been stronger! So what does this mean? It means wash your hands and keep them away from your face and mouth while working out, wash those hands for 20 seconds, and then reap the benefits of a stronger immune system all day long.

That brings us to our next topic: Hand washing

Hand washing is extremely important to stay on top of when viruses are going around, and this means ESPECIALLY at the gym. Wash your hands before touching your body. And remember if you do get sweaty and get your body on equipment that’s been touched by lots of people, your body is now covered in those germs. Gross. Best practice? Wash your hands for 20 seconds with soap and water if you use the bathroom during exercise and post exercise. Take a shower after exercise to reduce your exposure to various pathogens. Don’t risk taking them around with you all day. Plus no one likes a smelly employee or friend.

So let’s talk about friends. Immune Boosters are friends and food!

What are immune boosters? Immune boosters are various vitamins and minerals that your body uses to fight infection or foreign substances in your body. Things like vitamin c and zinc are some ones that are majorly important that you may have heard of before. The best way to get your immune boosters are through eating colorful fruits and veggies, green veggies, quality protein, and healthy fats. During Flu season, taking a multivitamin in addition to having a healthy balanced diet is key to make sure you’re getting all of the vitamins and minerals your body needs to stay on top of viruses. There are a few supplements that many people like to take in addition to multis to help boost their immune system. Herbs like Rhodiola and Ashwagandha are examples of extra measures to ensure you stay healthy and continue to thrive in the gym. Before taking any supplements make sure to talk with your doctor to be sure they’re good for you to take with other medications or on their own.

Above All Else Get Enough Sleep

If nothing else we’ve talked about today sounds good to you, try adding a few more hours of downtime. Shut down any electronic devices, take a bath, light a candle, stretch. Start winding down and let your body rest more. This helps the body focus on fighting foreign bodies instead of our eyelids. Sleep deprivation can contribute to many diseases in the world. If you do nothing else, get at least 8 hours every night, especially when your immune system is on high alert.

 

Stay healthy!

What you look for, you will find. So, what are you looking at?

Thoughts become words. 

Words become actions. 

Actions become our destiny for that day.  

What we think about, we see. Put another way, what you focus on, you will find.

Try this exercise to make it a little more clear:
Look around, wherever you are, and count how many RED objects you see in only 5 seconds.
Ready, set, GO…
How many red objects did you see? (Do it before scrolling down…)
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Now, how many blue objects did you see?
I bet you didn’t count the blue objects. You were looking for red, not blue. I imagine you even found maroon or orange objects and wanted to count those as red! What you focus on, you will see!
Are you looking for the wins or losses in your life? Are you looking for gratitude or are you looking for things that you deserve but aren’t getting? Are you trying to help others, or are you expecting others to serve you?

Read that again. Let that sink in. What you look for, you will find.

Take some time to think about it. What do you see? What are you focusing on? Hardships or opportunities. Blessings or curses.
You can use this principle to create your success, your happiness, and to achieve your goals!
(Don’t believe me? That’s ok, maybe you’re looking for reasons you’re not where you “should be”. You’ll continue to find reasons you’re not where you should be.)

Thoughts become words. 

Words become actions. 

Actions become our destiny for that day.  

You have to change your thoughts. What you think about, you’ll talk about. What you talk about, you’ll do. What you do, you will succeed at.

Need a clear example of how this works? Here you go:

Thought: “I’m too busy to work out”. Every activity, every meeting, every meal, every free moment you have will be used to reinforce this idea. You’ll take on more than you can handle. You’ll justify that you “need” to work longer. You tell friends and family you’re too busy. You post it on social media. And you’re right. You’ll be too busy tomorrow too.
Thought: “I’m the type of person who works out every day.” Every free moment you’ll be trying to find the time to work out today. You tell your spouse. Tell a friend too. Maybe it’s only 10 minutes of stretching on day 1, but that’s a win! Day 2, maybe you go for a 10 minute walk. Day 3, maybe you go for a 30 minute walk. Day 4 you go for a 30 minute walk and do 1 burpee every minute while you walk. Day 5, maybe you go for a 10 minute walk and do 3 burpees every minute. Day 6, you actually carve out the time and go to the gym. Day 7, you stretch for 20 minutes and do some air squats and push ups.
You just worked out 7 days in a row! All it took was changing your thought process. I bet you’ll find the time next week too – maybe you’ll even go to the gym 3 times!  Change your focus, change your words, and you will change your actions!

“That sounds great Nick, but you don’t know my story.”

True, I don’t. But your story yesterday doesn’t have to be your story tomorrow.

You have the choice. Choose what to focus on. Choose to take control.

 

Nick Prohaska

Co-Owner & Coach

KCI CrossFit

816-659-3076

Feeling stuck and ready to make some changes in your life? Good for you! You CAN do it! Reach out, we’re ready to help you in your journey!

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COVID-19 Response 3/11/2020

KCI CrossFit Family,

We are reaching out to you today to provide an update on how we at KCI CrossFit are responding to the COVID-19 coronavirus.

The safety, health, and overall wellness of our members is our #1 priority. We are monitoring information from the WHO, the Centers for Disease Control, the State Department, and the Missouri Department of Health. The situation is evolving quickly; however, from the information that we are privy to at this time, the overall risk for community transmission of COVID-19 in Missouri is low. We will continue to follow the guidance of our local and national health experts as we make decisions for KCI CrossFit.

At this time, there are no actions currently suggested for our operations and we look forward to seeing you! With that said, low risk does imply some risk, and we all know the common cold and flu can invade the walls of the gym. We do ask that if you are experiencing respiratory symptoms (coughing, sneezing, shortness of breath) and/or a temperature above 100.4 F to please monitor your symptoms at home and consult your physician if your condition worsens. We recommend that you avoid coming back to the gym until you are completely symptom-free.

 

As a courtesy to everyone, please remember to:

•       Stay home when you are sick, except to get medical care.

•       Cover your coughs and sneezes with a tissue, then throw the tissue in the trash.

•       Wash your hands often with soap and water for at least 20 seconds, especially after going to the bathroom; before eating; and after blowing your nose, coughing, or sneezing.

•       Avoid touching your eyes, nose, and mouth with unwashed hands.

•       Clean frequently touched surfaces and objects after each use.

 

All gym equipment should be wiped down after every use with the cleaning solution provided in the gym. Coaches and front desk staff have been asked to pay extra close attention to ensuring that all equipment is properly cleaned after each use.

 

Additionally, we ask that if you are returning from (or in close contact with anyone returning from) international travel from areas of the world experiencing significant outbreaks of COVID-19 that you monitor yourself closely for any symptoms, consider taking time off from the gym until you are certain you are symptom-free, and act according to the guidelines provided by the government health officials.

We encourage you to seek guidance from health agencies for up-to-date information:

The Missouri Department of Health COVID-19 update page

The latest updates from the WHO on the virus

The WHO’s recommendations for the public to reduce exposure

A live-tracker of the spread of the disease from Johns Hopkins University.

COVID – 19 Resource Page (cleaning supply information)

 

Again, this is a quickly evolving situation, and we are trying to be proactive about keeping our community healthy. We will continue to provide regular updates as we have more information to share. Thank you for your cooperation in ensuring that all KCI CrossFit members have a safe place to workout.

 

Sincerely,

Nick Prohaska

4 Ways to STOP Procrastinating

I struggle with procrastination. I’m putting things off right now as I type this. Maybe you are guilty too? For me, I’m a perfectionist. And if I don’t know how to do something perfectly, I just put it off.. Months pass by and that thing is still on my to-do list. It’s frustrating – dare I say, angering. I don’t like the procrastinator in me. And I’ve been working on improving it by using a couple tactics that I wanted to share with you.
Maybe one or more of these will help you push through something you’ve been putting off. Maybe this is the spark you need!
4 Ways to Stop Procrastinating
  1. Turn your want into a need
  2. Get excited about your desired outcome
  3. Make your goals a central part of your identity
  4. Reward yourself
# 1: Turn your want into a need
I want to lose weight – or – I NEED to lose weight.
I want to be more grateful – or – I NEED to be more grateful.
I want to eat healthier – or – I NEED to eat healthy
I want to breathe – or – I NEED to breathe. (obvious one – just making sure you’re paying attention)
Picking up what I’m putting down? When you NEED something, you do it. It must be done – you can’t go on living without it. If you have a task, goal, or project that you should be doing, you have got to turn it into a need so important that you must take action immediately – and every day from this day forward!
#2: Get excited about your desired outcome
Is losing 10 pounds really exciting to you? Is going to the gym sound like torture?
If you aren’t excited about what you have to do, you just won’t do it. You can’t “motivate” or use willpower to get going every day. You have to legitimately be excited about the outcome that you want! To be exciting, it has to be meaningful. Why is losing 10 pounds meaningful? Why is going to the gym meaningful? Time to get excited about it (hint – it’s easy to get excited when you have #3 dialed in)!
#3: Make your goals a central part of your identity
Goals are garbage unless the goal is tied to your identity. I could have a goal of climbing Mt Everest, but if I’m not a mountain climber, that goal means nothing! The goal is irrelevant without the proper identity. The good news – you get to create your identity!
“I am a healthy person, therefore I’ll eat vegetables every meal.”
“I’m the type of person that prioritizes my fitness.”
“I’m a writer.”
“I’m an investor.”
“I’m a great parent.”
Who are you? What are your identities? Then, and only then, can you set goals that make any sense!
#4: Reward yourself.
When you push yourself, when you fight for your goals, and when you get after it and do the work; reward yourself! Be careful here though – you can’t reward yourself with something that is inconsistent with your identity. If you go to the gym 6 days in a row, you can’t reward yourself with a tub of ice cream and Funions. Coming up with a reward that is tied to your identity is a powerful way to reinforce your good habits. Take some time and brainstorm some rewards you can use!
I believe you are capable of accomplishing great things! And here’s where the rubber meets the road; will you allow your procrastination or perfectionism to get in the way? Or will you start to implement some strategies to finally stop putting things off once and for all!
I’m in your corner, and you can do this!
If the process seems overwhelming, get in touch.

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Recover Your Resolution – 6 Steps to Get On Track

Where has your “resolution” gone? And what will you do about it?
Winter in Kansas City is is full effect. Snow. Melt. Ice. Cold. Sun. Hot. Snow. Repeat. It’s not awful, but you’re definitely feeling like it’s the middle of winter. There isn’t a whole lot of joy (except for Chiefs football!) and spring break seems like an eternity away.
Winter can be depressing.
Falling off on your New Years Resolution can be depressing too. This was the year! You had a plan and an accountability partner!
But, for whatever reason, one month into the year and you’re second guessing your resolution. Again…
There’s good news – seasons change! Obviously Spring is coming in a few months – so I’m talking about the season you’re in with your resolution.
This season you’re in – where you don’t reach your goals – is an opportunity to learn! This is the perfect time for self reflection.
Why didn’t you stick with your new habit for more than a few weeks?
What hurdles were too great to overcome?
What didn’t work? And Why?
Maybe, just maybe – this is your REAL opportunity to capitalize on that goal. Learning from mistakes is one of the best ways implement change!
Here are a few reasons you may have fallen flat on your resolution this year, and what you can do to get on track!
  1. You don’t have identity based goals. Your goal (resolution) may have been to “lose 20 pounds” or to “go to the gym regularly.”  Those are “what” goals, not “who” goals. Consider reworking the goal. “I’m the type of person who can maintain a lower weight.” or, “I’m the type of person that works out consistently.” Goals that focus on WHO you are rather that WHAT you want are way more powerful.
  2. You haven’t asked for help yet. Listen, no one accomplishes goals on their own. No one! You need to ask the RIGHT people for help. Your friends who love soda and candy aren’t going to help you lose weight – they can’t be your accountability partner. It’s your job to find the right people who can help you along the way. A coach and community of like minded people will be the best answer. Find that!
  3. You beat yourself up – and you have to stop that. Negative self talk will not produce positive results. It just won’t. This is pure psychology and I’m not going to dig into it, but trust me, you have to be kind to yourself. When you do something good – tell yourself, “I’m awesome because I just ____” or “I’m proud of myself for ____”  Use positive affirmations when you do something good. Skip the negative self talk.
  4. Have you investigated why those roadblocks keep coming up? Why do you always go for the cookies at night? Why do you really hit snooze 10 times in the morning? It’s time to really find out answers to these questions. Dig deep. Be critical (but kind to yourself). Here’s where the rubber meets the road. You have to make a change. Uncover what’s really getting in your way and make a change  – change one thing and stick with that for a few weeks and then make one more change. Don’t overwhelm yourself. This will be challenging – and that’s a good thing! Accept the challenge! And reward yourself with positive self talk!
  5. Trust the process. You probably didn’t realize it was going to take 12 months to lose 20 pounds. You also didn’t realize that it takes 90 days or more to get into a habit (and you’re probably 30 days or less into that first 90 days.) Listen to me carefully, whatever change you are going to make – it will take time. I’m guessing it will take the rest of the year. Are you ok with that? Are you ready to work towards something for a year? I sure hope so. But you have to trust the process – because it will take time. You’ll need help. You’ll need to be kind to yourself, and you’ll have to constantly make adjustments.
  6. Small wins are important. Write these down every day and every week. You’ll need to look back at these small wins over the course of the next few months. Didn’t buy cookies (and didn’t eat any) all week? That’s a win. Write it down and celebrate it. Made it to the gym twice? That’s a win! It seems cheesy and silly – but I promise you – you need these small wins. This will build momentum and momentum is what you desperately need!
Listen, just because you haven’t achieved your goals in 2020 or you feel like you’ve lost the spark for your resolution doesn’t mean you need to give up.
Just the opposite – you’re at the perfect place in the process (#5)! It’s time to re-assess and re-energize! This is your opportunity to learn from your past and apply it!
You can do it! (with some help…. #2)
Nick Prohaska
KCI CrossFit
nick@kcicrossfit.com

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Have you ever pushed a car?

Have you ever run out of gas and had to push your car to the gas station? It’s really freaking hard!
You feel like your shoes are going to come off and you’re going to pass out from pushing so hard. You feel stupid and embarrassed that you actually ran out of gas. Nonetheless, you’re here.
It is the last place you want to be. You would rather just set fire to the car and leave it on the side of the road. If only you could…. but you need the car. Hell, you need to get to work today! Or you need to just get back home!
So, you push. Hard. As hard as you can. It takes everything in your mind & body to press against that car and keep pushing as hard as you can. And then the car actually starts to roll! You push harder than you ever thought possible. And it continues to move forward!
It’s moved a few feet now, but you lean into it and push hard again and the car keeps rolling. You’ve started to create momentum! You actually feel a little excited! You also know that you need to keep pushing otherwise that damn car is going to stop and you have to start all over again. That would be awful! No matter how much you hurt and don’t want to continue, you just need to find a way to keep that car moving forward! Maybe you start praying. Maybe someone comes along to help you. Holy crap that would be amazing!
You’ve made it a couple blocks now, and you can actually visualize getting to the gas station! Thank goodness for the random person helping you push!
As you keep pushing, it actually gets easier! That’s freaking amazing! I love momentum! (and the laws of physics!) You can continue pushing, and you even can talk to your new random friend, Ted.
Beat up, tired, sweaty, and a little dizzy, you and Ted finally make it to the gas station. You high five Ted, the random person who helped you those last couple blocks and you can’t stop smiling. You actually did it! And you feel like you’ve made a new friend!
Momentum is wonderfully beautiful; it kept your car rolling with minimal effort. What sucks is all the hard work, cussing, and pain it takes to build the momentum.
Starting a fitness routine is exactly like pushing that ridiculously heavy car of yours.
It’s heavy. You’ll sweat. You might bleed. You will curse. You’ll want to quit. You’ll wonder how you got here. And deep down you know you have to keep going. You can’t quit.
But you have to push. You must begin.
I hope you have a random person to help you along the way.
And if you don’t, call me; KCI CrossFit is full of random people who will help.

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Eat This Not That!

Easy food swaps to keep you fit.

Is there anything like a piping hot slice of pizza sliding out of the oven? How about a heaping mountain of nachos in front of you during the game or a tall stack of pancakes for weekend brunch?

As you look to improve your diet you may have struggled to give up certain foods. Knowing how to make a few simple ingredient changes can have a major impact on your nutrition and health. The best part is that you don’t have to sacrifice any of the delicious foods you love. Whether you are an athlete, a mom, a busy working professional, or maybe even a combination of all three of those, making healthy diet choices easier is something you can benefit from. Try these a few of these easy switches to make any meal healthier!

“You are what what you eat eats.” -Michael Pollan

A twist on pasta

Spaghetti dinner is a staple in many American diets but if you are focused on eating healthy you have to tread lightly. The calories and carbohydrate content of pasta adds ups quick. Even alternative pastas that are gluten free are still calorie dense foods to keep an eye on. A better choice is to try veggies like spaghetti squash or spiralized zucchini. Combined with a low sugar tomato sauce and a healthy serving of lean protein pasta night can take on a whole new meaning of health.

A new slice on pizza

Pizza can be tough to navigate as your range of options is so vast. Some local joints may use great quality ingredients but still pack a caloric punch. National chains should be totally avoided with the processed ingredients and additives that make up their knock-off pies. Since most of us would love to keep pizza in our lives it is important to develop a system of eating it that supports your diet and lifestyle goals. One key to success: pizza shouldn’t be on the weekly menu; create healthy boundaries and only indulge infrequently. Gluten free has become a buzzword and marketing tool used to attract new customers. I’m not here to have the GF debate about whether or not your body can digest it, I’m saying that a pizza crust made from processed starches that happen to not have gluten does not make them any healthier. Luckily you have a few options…

One method is to limit total intake, order a pizza with as many veggies and proteins on it as possible and limit yourself to one slice of the crust. Or you can try finding a restaurant that has or making your own cauliflower crust pizza. This is a great low carb alternative that lets you reach for another guilt-free slice.

Flip what you sip

It’s easy to forget the calories that are found in drinks. A study conducted by Harvard found that women who consumed sugar sweetened drinks daily tended to consume more calories daily and gained weight. Meanwhile women who eliminated sugar sweetened beverages tended to consume fewer calories and demonstrated better body composition. Scientists believe that drinking calories doesn’t provide the same signaling mechanisms in the body as food does. Basically our body doesn’t recognize it has consumed calories and the subsequent insulin spike can leave you feeling energy depleted and hungry.

Soda, juice, and alcohol don’t really belong in your diet if you are trying to build muscle or burn fat. If you are looking for a fun drink try reaching for a juice made from vegetables like kale and collard greens, powerful nutrients like ginger root, and maybe a dash of lemon or lime juice. Kombucha, a fermented tea beverage, can be a great option as well provided you find a low sugar variety (always read the label) and of course there are many great flavored sparkling and seltzer water options out there.

The Burger Swap

One of the toughest foods to give up can without a doubt be the hamburger. Before you part ways with this American classic let’s figure out a way for you to still enjoy your cheeseburger in paradise…

There are two ways to clean up this delicious food. One way is to eliminate the bun. Replace it with a collard greens wrap or two pieces of fresh romaine lettuce. Two large portobello mushrooms can also do the trick if you have them available (Pro tip: Grill the mushrooms for 2 minutes on each side with a little oil, salt, and pepper).

The second way to clean up your burger is to make sure you have a patty made from high quality grass fed beef or organic ground turkey. Balance the fats you use as topping and try swapping out the cheese for some fresh avocado slices.

Pancake, stacked to jacked

Fluffy buttermilk pancakes or Belgian waffles are a staple of weekend brunch. Instead of shooting for the white flour varieties though try a cleaner approach next time. Start with the batter. Substituting bananas and ground flax meal, almond, or coconut flour are a much better alternative. Keep an eye on the fat content if using nut flours as they are very calorie dense. Make sure you have a ratio of at least one egg per pancake or add a scoop of protein powder to the mix to keep the macronutrients balanced. Top with fresh berries and grass fed butter and avoid the powdered sugar and whipped cream. Also be sure to spring for real maple syrup over any of the high fructose corn syrup versions. It is packed full of antioxidants and so sweet that just a teaspoon will go a long way in terms of flavor.

If you want to learn more about eating healthy and getting in shape then talk to a coach today.

We can develop a plan for you to help you achieve your goals!