Nutrition

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Why Nutrition Coaching

  • Lose or Gain weight in a safe and effective manner
  • Improve athletic performance through food
  • Increase energy
  • Learn more about healthy shopping, cooking and sound dining-out strategies

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1:1 Coaching Includes...

  • Full introduction month focusing on real food and setting habits
  • Body Composition Testing
  • Goal Setting
  • Individualized Program
  • Weekly Check-Ins
  • Meal Planning and/or Macros

Yoga/Mobility Class

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Why should I take this class?

We ask A LOT of our muscles and joints in the sport of CrossFit.  Many people out there feel that CrossFit is dangerous because it "leads to injuries".  Unfortunately, if we do not give our bodies the love they deserve alongside our rigorous training, the chance of injuries IS going to be higher.  Anyone expecting to be a CrossFit athlete by solely doing the intense workouts without incorporating stretching or mobility as part of their training regimen, can also expect a poor rate of improvement as well as higher risk of injuries.  Recovery (rest) and ACTIVE recovery (mobility/yoga/low impact & low intensity training) is KEY!

What does this class entail?

Coach Jenny, 200 HR RYT Yoga Instructor, will lead you through a low key and beginner friendly yoga based class up on the Mobility Mezzanine at DeNovo CrossFit.  We focus on mobility, flexibility, balance and mind/body connection.  Classes include a wide variety of stretches and work on all body parts so as to support healthy joints, muscles and minds!


Class is offered on Tuesdays at 6:30pm and 2-3 weekends a month.  Please check our schedule page for up to date Mobility Class/Yoga class times. 

I am here to do CrossFit and sweat! I don't have time for yoga...

Improving flexibility and mobility can make you sweat! We promise :) It is not often easy or 'fun' work and it definitely takes some time and commitment; it will not be perfect right away, and this is why many athletes tend to get discouraged and give up.  Keep practicing, keep working through the stiffness and take it one day at a time.  You are investing in yourself and your well-being every day you get your flexibility and mobility work done.  Too much of one thing, in this case high intensity workouts, without a balance of self care and recovery can be detrimental and cause setbacks. 

What is flexibility and how can I improve it?

Flexibility:

the ability of a muscle (soft tissues in our bodies that aid in force and motion) to lengthen.


To improve flexibility issues...

  • participate in yoga
  • do post-workout stretches (lengthening the muscle and holding the stretch)
  • incorporate active recovery days.  One of the worst thing we can do is do a workout and then do nothing the next day! 


We frequently require the stress and use of our muscles throughout our activities of daily living and in CrossFit.  When we workout, particularly with strength training, tiny tears/trauma occur to our muscles (this is how our muscles grow stronger and are able to adapt and prepare for what life throws at us.)  To aid in recovery and decrease soreness, stretching and improving our flexibility is vital!

What is mobility and how can I improve it?

Mobility: 

the ability of a joint (connection between our bones) to move through full range of motion (ROM) actively.


To improve our mobility issues...

it is highly recommended to MOVE! And to move well/intentionally through full ROM.  Examples include:


  • Releasing our restricted or trapped muscles (think knots) with self-myofascial release techniques (lacrosse ball, foam roller and massage work). 
  • Working to improve our posture and core stability while moving through full ROM is an excellent way to improve our mobility. (intentional slow squats to full ROM, banded shoulder therapy, seated hip/knee rocks). 
  • Lastly, flexibility exercises can aid in better mobility...so stretch!

Purchase Mobility tools for personal/home use!

Massage

Just a few benefits of regular massage therapy includes...

Releasing pain and stiffness from stress or from working out.


Improved range of motion, muscle activation and efficiency in movement..  


Prevents injuries, maintains optimal condition for life and supports with improved recovery time.

Why not just do self massage with foam rollers or massage devices?

Bodywork from a  professional Massage Therapist is often more effective than using at home treatments or massage devices.  Kristina (LMT & CFL1) will find the root of your issues and support you in mobility exercises to do between massage sessions.  Being a CrossFit Coach, Kristina also understands the activity level, needs and wants of athletes.  

How do I get my massage at DeNovo?

***Please note*** 

The button below will only add a massage to your account (it will not reserve a day or time for you).  Please download the PushPress app on your mobile phone, setup your profile and log in to reserve your day and time.  Massage occurs every other Friday; please see times here.

Monthly Challenges

January Fitness Challenge

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1 mile run per day


The goal is to accumulate one mile of running per day (speed doesn't matter!)  


MODIFICATIONS

1 mile walk per day (must be continuous) 

2000m Ski or Row

3 mile Assault/Echo bike  

January Wellness Challenge

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NO Alcohol & NO Added Sugar


We know that this is not something that may be sustainable forever, but it is a good practice to implement occasionally, and to build awareness for personal intake.  It is going to feel so good after the last month full of cocktails and Christmas cookies! 

Eat Well, Live Well Blog

Health benefits for cutting out sugar and alcohol

  • lose weight and prevent obesity
  • have clearer skin 
  • prevent mood shifts
  • reduce inflammation 
  • prevent dementia, diabetes, and other chronic diseases
  • improve sleep
  • better immune system


For this challenge, we encourage you to stock your pantries and refrigerators with whole foods like fruits, vegetables, whole grains, healthy fats, and staple items and snacks with no added sugar.  Reading food labels is key; added sugar is very sneaky and finds its way into a variety of unexpected items.  No alcohol is a little easier, you can’t mistake that glass of wine for anything else. 


Below is a guide to help with what to eat and what not to eat.  Our Wellness Coach, Amber, is here to help with questions, how to read labels, and food/recipe ideas. 

Health at DeNovo CrossFit

Sicknes/Wellness/Fitness

"Done right, fitness provides a great margin of protection against the ravages of time and disease... Sickness, wellness and fitness are measures of the same entity.  A fitness regimen that does not support health is not CrossFit."
--Greg Glassman (Founder and CEO of CrossFit Inc.) What Is Fitness? 

Finding Life Balance

When asking our community "What does being healthy mean to you?" there is a wide range and variety of answers; mental health, working out, clean/balanced eating, getting enough sleep, laughing daily, etc.  This tells us that being "healthy" is not just about a number on the scale, or measuring our food...it is about finding a balance of ALL of these things so that we can live our best lives every single day.

Tracking Health Measures

We encourage our members and Team to track the health measures below so that we can monitor our overall health as individuals as well as from a Team perspective; each quarter, we update our "Sickness-Wellness-Fitness" meter based on the averages of DeNovo CrossFit athletes.   Check out our FAQ if you have more questions.