Crossfit PTC

Are you a coffee and tea lover?
Do you over imbibe alcoholic drinks?
Some info on how its depleting your body...

Alcohol 🍻🥂🍷🥃🍸🍹
Alcohol depletes MAGNESIUM and THIAMINE (vitamin B1), leading to potential issues, especially neurologically. Symptoms can include confusion, lack of coordination, and abnormal eye movements. Magnesium is essential for activating thiamine, crucial for energy production and nutrient metabolism. Without enough magnesium, even extra thiamine won’t be effective.

Bottom line?
If you consume alcohol, you need more thiamine and magnesium.

Coffee ☕🧋
Coffee reduces thiamine absorption, increases salt loss, and raises the need for taurine.

Bottom line?
More salt, thiamine, and taurine are needed if you drink coffee.

Tea 🫖
Tea wastes and inactivates thiamine, even more so than coffee. Consider taking All thiamine to counteract this.

Bottom line
Increase thiamine intake, especially All thiamine, when drinking tea or coffee.

The magic you are looking for is in the work you are avoiding - Dipen Parmar

I get asked about collagen ALL THE TIME!

Collagen is a key protein in our connective tissues and has gained popularity in the health and wellness world. However, it's considered an incomplete protein because it lacks essential amino acids like tryptophan and leucine, which are vital for muscle protein synthesis (MPS).

Still, collagen offers several notable benefits:

Joint Health: Collagen supports cartilage, which cushions our joints. Studies show that collagen supplements can reduce joint pain and improve symptoms of osteoarthritis, particularly by aiding in cartilage repair.

Skin Elasticity: Collagen supplementation has been shown to improve skin hydration, elasticity, and reduce wrinkles, making it a popular choice for skin health as natural collagen production decreases with age.

Bone Strength: Research suggests collagen may help increase bone density and strength, particularly in postmenopausal women, making it a valuable supplement for bone health.

Gut Health: Collagen contains amino acids like glycine and proline, which support the integrity of the gut lining, potentially reducing inflammation and improving digestive health.

In conclusion, while collagen isn't a replacement for complete protein sources like animal proteins or whey, it offers unique benefits that make it a great addition to your wellness routine. You can get my fave Whole Body Collagen by following this link: https://us.fullscript.com/welcome/abauer1695945199

Athlete Check- In with Natalie Niehueser!

Natalie has been a member of CrossFit PTC for 2 years. Last fall she participated in our Nutrition challenge looking to learn more about nutrition to feed a healthy lifestyle.
Fast forward to this past summer when Natalie incurred an ankle injury 🤕 from volleyball🏐. She continued to attend 📆📅 classes (perhaps even more regularly) during her recovery.
At her latest check-in there was some good news. In the past year she had dropped lost 8% body fat which was 23.1 lbs of fat! 😯
That's not all. Natalie shared that she has more endurance 💪 and confidence 😁lifting heavy weight 🏋🏼‍♀️. She recently joined the 100 # Bench Press Club and is enjoying her first pull ups.
It's been quite a journey for her so far. But we suspect it is just the beginning for this young athlete! We really love having her as part of our community. 😍

Team WOD had our legs blowing up with rowing and burpees today 🤩

I get asked a lot about supplements.
Just to be clear, you don't need supplements, they supplement. (It's all in the name).

That being said, most folks aren't getting enough Protein. Especially older folks. We carry Earth Fed Muscle because we like the taste and quality.

Creatine- multiple benefits from creatine. Just a few: improved muscle strength and power, improved muscle repair and recovery, and cognitive benefits even to those not working out!
- https://pubmed.ncbi.nlm.nih.gov/28615996
- https://pubmed.ncbi.nlm.nih.gov/20847729/
- https://pubmed.ncbi.nlm.nih.gov/29360193/

Are you tired of not making progress?

Are you ready to grow in your fitness and nutrition journey?

Let's talk!

🤩💪⚡Client Spotlight ⚡💪🤩

Meet Margaret Davis!

What is your "why" for nutrition?

“My “why” for nutrition is to be an example for my kids and grandkids. Understanding nutrition allows me to live life to the fullest and enjoy being that cool Mimi when playing with my grands…not the Mimi sitting on the coach eating chips and watching TV!”

Biggest Accomplishment

“My biggest accomplish has been consistency with not only fitness, but also nutrition. In the past, I struggled with yo-yo dieting. My mindset of health has completely transformed. I’m now focused on my overall health versus just losing weight.”

What healthy habit are you proud of establishing?

“I am more mindful of how certain foods make me feel. My consistency in the gym makes me want to eat the right foods to properly fuel my body:”.

What would you say to someone who may be scared to start or thinks they don't need nutrition coaching?

“Everyone needs accountability and encouragement. My nutrition coach has taught me the science behind foods and how they work together to make me stronger and give me energy. I consider working with my coach a very important investment for myself!”

Waiting for that prefect time? It will never come. There’s never a perfect time to start—life will always throw excuses your way. 😅 But let me show you how Melanie turned a hectic summer into a season of transformation! From saving calories (and cash!) to getting clearer skin, small changes led to big results. The best part? The incredible support from the team! 👏

🌟 "The challenge seemed intimidating with everything going on this summer, but it ended up being the best time. Not only did I learn to read nutrition labels, but I also realized how off my portions were. Swapping my daily latte for homemade coffee with protein creamer saved me hundreds of empty calories and enough money to cover my gym membership! The best part? The support from the team—everyone here wants each other to succeed!"

Feeling better, looking better, and making smarter choices without feeling deprived—what more could I ask for? My skin is clearer, and I'm still watching my intake. Small changes, big results! "💪

If you're waiting for the 'right moment' to make a change, stop waiting and start now. Ready to see how? Book a consultation here: https://kilo.gymleadmachine.com/widget/bookings/smartandsimplenutrition/nutrition-consultation?user_id=kv3c0R8eYebOroKmdmtU

Happy Monday 🤩!
Are you ready for a new week?
Consistency is Gold.
Check out this photo of our consistent 8 am Friday Men. On Fridays they spice it up and wear RED!
Have you found your grove of consistency?
If not, we can help 😉.
Click the link in our bio to schedule a consultation and we can be your guide on your hero’s journey! 💪⭐️👏🏼

How many times have you waited for the perfect moment to get healthy? We talk to so many people all week long and we hear it from you. We hear the pauses, the hesitations...you are waiting for that perfect moment.

But here's the truth: perfection doesn't exist. If you keep waiting, life will pass you by. So why not start now? Embrace the imperfect, take that leap, and create your perfect moment. The time is now, and the life you've been waiting for is right in front of you. Don’t wait for the perfect moment—make this moment perfect.

Want some help getting started? Just message me!

⚡Athlete Check In Spotlight ⚡
J***y Mathur has been a member of CrossFit PTC for 5 years and you can frequently find him at the 6:30pm or Drive Thru class! His family occasionally travels to their home country of India. In the past, J***y has struggled with staying active and eating nutritious foods while on their trips which leads to a difficult time getting back into the gym when he gets back . This summer on their trip, J***y prioritized protein in his meals and incorporated small workouts during his time there as well as getting plenty of steps in every day. He came back and had an athlete check in only to find that he not only gained muscle but lost fast as well! He’s feeling encouraged and ready to get back to CRUSHING his workouts! 💪💪

Are you looking for a place to call home?
Come to our Bring A Friend day tomorrow!
We have an AMAZING offer if you sign up tomorrow.
8:30 and 9:30am classes.
Show up early to fill out a waiver and/or comment here to let us know.