MEAL PREP

Let’s chat about everyone’s favorite topic, food! Admittedly, I don’t always take the time to meal prep my food, weigh it, and eat it throughout the week. Sometimes fast food makes its way into the mix when mornings and evenings get busy, stress takes over, and I get bored of chicken the 5th day in a row. So you might then ask what does it take to do it, stick to it, and make it work for me?

Here are 10 tips to push yourself in the right direction:

1) Set a goal for why you want to do it. Pesky last few pounds to lose? Competition coming up? Need an energy boost or cleanse? What’s your why?

2) Talk with a professional. One of our many coaches across all 3 gyms have experience with nutrition and can help you tailor-make a nutrition plan for you. Set a time, let’s sit down, and plan our attack.

3) When you have your goals in mind and are ready to put your plan in motion, get after the essentials: kitchen scale, Tupperware, etc. No detail is too small. For example, If you’ve got no access to a microwave or fridge at work, let’s grab a cooler, ice packs, and prepare meals that can be eaten cold.

4) Know what you like but try to diversify your weekly menu. Sounds simple. But things get very boring after a few days. Mix up proteins, vegetables, and starches.

5) Hot sauce is the best guilt-free condiment (personal opinion). Most are 0 calories and make the most boring food better immediately.

6) Learn how to cook. I know that’s rather redundant but meal prep is infinitely better when you can cook really well and can make things that could be on Food Network. Make your own “food porn”. 😜

7) Share ideas with your friends. Chances are they’re bored of their lunch too. Swap ideas and see if they’ve got something new for you to try.

8) Meal prep on the same day, every week, at the same time if possible. We tend to develop new behaviors and keep them when they are consistently a part of a routine done over 3-5 weeks.

9) Meal prep your snacks too! I have an insanely large appetite and between meals is my biggest issue. But when I have a plan for it, things are way easier. Try things like fruit, nuts/seeds, protein shakes, and of course water.

10) Involve everyone in the house. Leaving your meal choices and snacks up to your significant other, kids, or roommates is likely to sabotage your plans, as they aren’t working towards YOUR goals. Invite them to be part of the process. Now let’s get started. What’s everyone making this week?

Head Coach JJ – SFDB

Sweat Factory Daytona Beach

Sweat Factory Crossfit

Sweat Factory Rockledge

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DANIELLE

COACH

Danielle is currently an intern at Sweat Factory CrossFit. She loves toes to bar and helping people meet challenges. When Danielle is not at the gym, you can find her having out with her kids and friends along with paddle boarding and going to the beach! You can also find her hanging out with her kids at SFC!

 

KEITH

COACH

CERTIFICATIONS

CF-L1 Certified
U.S. Rowing Coaching Certification – Level II
Professional Rowing Coach and competitor since 1995

RICARDO

COACH

CERTIFICATIONS

Since 2013
Certified Level 2 Crossfit Trainer
Profesor-Universidad
Interamericana – Ponce, PR UNIVERSITY OF PUERTO RICO – Ponce, P.R., US
Certifications- American Sport and Fitness Association
CrossFit L1 & L2
Personal Trainer license of Puerto Rico
Level Method Certified Coach

JENN RICE

CHIEF HAPPINESS OFFICER

Having competed in most high-school sports, finding an athletic outlet as an adult was a challenge. After a few seasons of one sport or another, I’d find myself bored of it… until I found CrossFit in 2016 and haven’t looked back. Since then, I’ve gained the back/core strength necessary to overcome prior years of lower back pain. The constantly varied functional movements of CrossFit actually taught me better body mechanics, allowing me to grow in both athleticism and confidence. I want to share my love for this sport with all those who believe – or have been told – that they could no longer do something they love. Our bodies are made to move and our spirits are rewarded when they do!
 

CERTIFICATIONS

Fitness Coach since 2018
Level 1 CrossFit Trainer
Level Method Certified Coach
Precision Nutrition Certified

MACI

CEO / COACH

I have always been part of some type of sport since junior high and high school. Basketball, Volleyball, Track. Dance etc. I attended college on a dance scholarship dancing for the Basketball team half time shows then moving on to Professional Ballroom Dance after. I traveled the US competing for 6 + years. Then, yes, I became a mother. Actually a 225 lb mom! I made the decision I would look 21 again no matter the pain and sweat involved. I took up running and with Clint began Triathlons. The next few years we’re full of Triathlons, Marathons obstacle races and Ultramarathons. Including a 50k trail race. I lost my weight, ALL OF IT. And was thin but wanted more tone. Clint gave me a weightlifting routine & proved to me a woman can lift weights and get LEAN and tone. NOT big & bulky. As a Firefighter and a Pro-Women’s Football player, I strive to stay in top physical condition. Nine years ago we found Crossfit. It is the perfect balance of full-body, core strength, endurance and explosive intensity that I need for both of my careers.

CERTIFICATIONS

Since 2012
Certified Level 1 Crossfit Trainer
Pendlay Olympic Lift Certification
CrossFit Kids Certified
CrossFit Weightlifting Trainer Certified
Level Method Certified Coach
Firefighter/EMT
Precision Nutrition Certified
Menopause for Athletes Nutrition certified

CLINT

CEO / COACH

After my time playing College Football ended, I became comfortable as a “Couch Potato” for the next ten years. Then I discovered the Body for Life challenge and lost 35 lbs. TWICE! Ask me & I’ll share the story with you. The new me began training for Triathlons. I have competed in over 100 triathlons including 4 half Ironman and 3 full Ironman races, 15 marathons, (6) 50k marathons, and (4) 50-mile ultra marathons. I found Crossfit 9 years ago when looking for something new and fun. Maci and had started a website coaching others in nutrition and exercise. Then we decided to begin our new journey with our own CrossFit Box. My background also includes the study of nutrition in college and I am a retired Paramedic of 28 years.

CERTIFICATIONS

Since 2012
Certified Level 1 Crossfit Trainer
Pendlay Olympic Lift Certification
CrossFit Gymnastics Trainer Certified
CrossFit Weightlifting Trainer Certified
EMS Captian and Paramedic
Level Method Certified Coach

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