Musclecamp CrossFit

💪🔥 **Embrace the Grit!** 🔥💪

Hey everyone,

Let’s talk about grit—the secret ingredient that turns dreams into achievements and obstacles into opportunities. 🌟

Grit isn’t just about being tough; it’s about perseverance, passion, and pushing through even when the going gets tough. It’s the drive that keeps you going when you’re exhausted, the resilience that helps you bounce back after setbacks, and the determination that makes your goals achievable.

Whether you’re crushing it in the gym, working towards a personal milestone, or tackling a tough project, remember: grit is what transforms challenges into victories. 🏆💥

So, the next time you face a hurdle or feel like giving up, dig deep, channel your inner strength, and let your grit shine through. Your hard work and persistence will pay off in ways you never imagined.

Keep pushing, keep striving, and never underestimate the power of your own grit!

💦𝐃𝐫𝐢𝐧𝐤 𝐖𝐚𝐭𝐞𝐫

It's true, plain water sometimes seems less appealing than other beverages.

Here's why you might find sticking to water a challenge:

𝑻𝒂𝒔𝒕𝒆: Water can seem bland compared to sugary drinks or beverages with strong flavors. Our taste buds are drawn to sweetness and bold flavors.

𝑯𝒂𝒃𝒊𝒕: If you're used to drinking sugary drinks or sodas, your body might crave that taste and the associated energy boost (sugar rush).

𝑻𝒆𝒎𝒑𝒆𝒓𝒂𝒕𝒖𝒓𝒆: Sometimes, a hot beverage like coffee or tea feels more comforting, especially in cold weather. Cold beverages can be more refreshing on a hot day, but some people prefer flavored options over plain water.

𝗠𝗮𝗿𝗸𝗲𝘁𝗶𝗻𝗴 Sugary drinks are heavily marketed to be appealing and refreshing. This constant exposure can make water seem less exciting.

𝙃𝙚𝙧𝙚 𝙖𝙧𝙚 𝙨𝙤𝙢𝙚 𝙩𝙞𝙥𝙨 𝙩𝙤 𝙢𝙖𝙠𝙚 𝙙𝙧𝙞𝙣𝙠𝙞𝙣𝙜 𝙬𝙖𝙩𝙚𝙧 𝙢𝙤𝙧𝙚 𝙚𝙣𝙟𝙤𝙮𝙖𝙗𝙡𝙚:

𝙄𝙣𝙛𝙪𝙨𝙚 𝙞𝙩! Add slices of fruits, vegetables, or herbs like cucumber, lemon, mint, or berries for a natural flavor boost.

𝘾𝙝𝙞𝙡𝙡 𝙄𝙩! Cold water can be more refreshing, especially on a hot day.

𝗦𝗽𝗮𝗿𝗸𝗹𝗶𝗻𝗴 𝗪𝗮𝘁𝗲𝗿! For a little fizz without the sugar, try sparkling water with a squeeze of citrus or a splash of fruit juice.

𝐒𝐞𝐭 𝐫𝐞𝐦𝐢𝐧𝐝𝐞𝐫𝐬: Use a water tracking app or set alarms on your phone to remind yourself to drink throughout the day.

𝗜𝗻𝘃𝗲𝘀𝘁 𝗶𝗻 𝗮 𝗿𝗲𝘂𝘀𝗮𝗯𝗹𝗲 𝘄𝗮𝘁𝗲𝗿 𝗯𝗼𝘁𝘁𝗹𝗲: Having a nice water bottle you enjoy carrying can make you more likely to sip on it throughout the day.

👉🏼Remember, even small changes can make a difference.

Gradually increasing your water intake and incorporating these tips can help you develop a healthy habit of staying hydrated!

Today's Workout is for Brian G's Birthday!!

Come to Musclecamp CrossFit to help us celebrate with a fun cardio blast🎉💪🚀

Your mission: In 20 minutes for max meters on cardio machine of your choice

Let’s crush those meters and get to sweating!!

💣𝐀𝐖𝐄𝐒𝐎𝐌𝐄 𝙅𝙪𝙢𝙗𝙖𝙡𝙖𝙮𝙖 𝙍𝙚𝙘𝙞𝙥𝙚 𝘼𝙡𝙚𝙧𝙩!

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
▪️1 tbsp olive oil
▪️1 large sweet onion
▪️1 large red bell pepper
▪️1 large yellow bell pepper
▪️1 large orange bell pepper
▪️1-2 cups chopped celery
▪️1 (14 oz) package Cajun hot andouille sausage
▪️1 (13 oz) package turkey sausage
▪️2 (8 oz) grilled chicken breasts (diced)
▪️1 bunch fresh thyme
▪️2 cobs fresh corn
▪️1 (28 oz) large can crushed tomatoes
▪️1-1.5 lbs. medium-large shrimp peeled, without tail
salt and pepper to taste

𝗜𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗼𝗻𝘀
🔸Cut the sausage into rings or half-moons.
🔸In a large pot or skillet, add 1 tbsp of olive oil and add the sausage. Cook over medium heat for approx. 5-10 minutes or until cooked.
🔸Dice the onion, peppers and celery and add it to the sausage.
🔸Cook it with the sausage for 5-10 mins or until soft.
🔸Add salt and pepper to your taste.
🔸Cut the corn off the cob.
🔸Add the corn to the pot along with the crushed tomatoes, and a bunch of thyme.
🔸Allow all the ingredients to cook together for approximately 10 minutes
🔸In a separate pan, sauté the shrimp until cooked.
🔸Drain and add them to the Jambalaya mixture.
🔸Add in diced grilled chicken and serve.

🌟 Need weekend plans? Join us at Survival Games and cheer on our incredible athletes! 🏋️‍♀️🏃‍♂️

Get ready for an adrenaline-packed event starting bright and early at 6:40 AM this Saturday morning. The competition promises to be fierce, with heats running through into Sunday. Whether you're a seasoned supporter or new to the excitement, there's something for everyone at Survival Games!

Bring your cheers, enthusiasm, and join us for a weekend filled with thrilling displays of athleticism and determination. Don't miss out on the action - mark your calendars and come support our athletes as they strive for victory!

See you there! 🎉

4:30 class doing work today with handstand walks/progressions 💣💥🤸‍♀️

💪🏋️‍♀️ Putting in the work at the gym and watching what you eat isn't about luck—it's about dedication and consistency! 🥦🏃‍♂️ Results come from the effort you put in day after day, meal after meal. Stay consistent, stay focused, and you'll see see those gains!💥

Click the link in our bio if you are ready to put in the effort and start seeing results!💥

🌟 Let's talk about what *actually* works vs. what they *say* works when it comes to health and wellness! 🌿✨

🥦 **Eating Whole Foods:** Yes! Nutrient-dense choices fuel your body best.

🍽️ **Portion Sizes:** Key for weight management, but so is mindful eating.

😴 **Sleep:** Crucial! It affects weight, mood, and overall health.

🧘‍♀️ **Stress Management:** Essential! Find what works—meditation, hobbies, or exercise.

🔄 **Consistency:** The secret sauce! Small, sustainable changes beat quick fixes.

🚶‍♂️ **Daily Movement:** Move more, sit less. Every bit counts!

🔍 When it comes down to it, sustainable health is a balanced approach tailored to YOU. Embrace what works for your body and lifestyle long-term! 🌟💪

Please join us in welcoming Kyle Strock to Musclecamp CrossFit!!!! 💪We are so happy to have you join us and are looking forward to helping you reach all your health & wellness goals!!!

🌟 Today's featured recipe is a delicious Pasta Primavera from Cooking Classy.🍝🥦🍅 This dish is an explosion of flavors: perfectly al dente pasta tossed with vibrant veggies like bell peppers, broccoli, and cherry tomatoes. 🧀🌿 Every bite is a celebration of summer on a plate! 😋 This dish is so versatile you can add almost any vegetable to it and tastes even better with some grilled chicken or shrimp!!

Ingredients
🔸10 oz. dry Barilla Penne Pasta
🔸Salt
🔸1/4 cup olive oil
🔸1/2 medium red onion, sliced
🔸1 large carrot, peeled and sliced into matchsticks
🔸2 cups broccoli florets, cut into matchsticks
🔸1 medium red bell pepper, sliced into matchsticks
🔸1 medium yellow squash, sliced into quarter portions
🔸1 medium zucchini, sliced into quarter portions
🔸3 - 4 cloves garlic cloves, minced
🔸1 cup (heaping) grape tomatoes, halved through the length
🔸2 tsp dried Italian seasoning
🔸1/2 cup pasta water
🔸2 Tbsp fresh lemon juice
🔸1/2 cup shredded parmesan,* divided
🔸2 Tbsp chopped fresh parsley

Instructions:
🔸Bring a large pot of water to a boil. Cook penne pasta in salted water according to package directions, reserve 1/2 cup pasta water before draining.
🔸Meanwhile heat olive oil in a 12-inch (and deep) skillet over medium-high heat.
🔸Add red onion and carrot and sauté 2 minutes.
🔸 Add broccoli and bell pepper then sauté 2 minutes.
🔸Add squash and zucchini then sauté 2 - 3 minutes or until veggies have nearly softened.
🔸Add garlic, tomatoes, and Italian seasoning and sauté 2 minutes longer.
🔸Pour veggies into now empty pasta pot or a serving bowl, add drained pasta, drizzle in lemon juice, season with a little more salt as needed and toss while adding in pasta water to loosen as desired.
🔸Toss in 1/4 cup parmesan and parsley then serve with remaining parmesan on top.

💪 Looking for a quick and effective workout? Try the high-intensity 2 minutes on, 2 minutes off routine! 🔥 Perfect for squeezing in a powerful session when time is tight. Get ready to sweat and feel the burn! 💦

🎥💡Member Spotlight 💡🎥

We would like to introduce Jillian Pape!!!

Jillian is a true rockstar in the world of nutrition and fitness! 🌟

In just one year, she's transformed her health journey with incredible results:
🎯shedding 27 pounds of body weight
🎯slashing 16.5% of body fat
🎯gaining an impressive 4.4 pounds of lean muscle mass. 🏋️‍♀️💪

Jillian pushes herself every day, striving to become the best version of herself. Her commitment to healthy habits is truly inspiring—whether it's hitting the gym, making mindful food choices, or staying focused on her goals. The amount of progress she has made in this past year physically, mentally and nutritionally are inspiring!

Her hard work and dedication to health and wellness is paying off....we are so proud of you Jillian and are super excited to continue to ride this crazy ride of fitness and nutrition with you!!🎉✨

How much protein do I need?

That is the #1 question we get asked.

For optimal health, aim for 30% of daily calories from protein. It's more than you think!

We understand that everyone's body is unique. That's why we tailor your protein needs to your specific body weight. Reaching that goal can be tricky! For extra accountability and specifics reach out to us, we can help!

Here are some tips:

Spread protein throughout the day with every meal and snack.

Aim for at least 30 grams of protein at breakfast, lunch, and dinner.

High-protein snacks like cottage cheese or shakes help bridge the gap and complement a whole-food diet.

Remember, supplements are just that - supplements! They shouldn't replace real food. Use them to reach your goals, not skip meals.

Comment below with an emoji or GIF of your favorite way to get protein.

🌟 Hold the vision, trust the process. 🌟

Sometimes the path to our goals isn't straightforward, but every step we take moves us closer to our dreams. Stay focused on your vision and have faith in the journey. Embrace the challenges, learn from the setbacks, and celebrate every small victory along the way. Keep pushing forward with determination and belief in yourself. Your journey is uniquely yours—embrace it! 💪✨

If you're looking for extra accountability, encouragement and inspiration now is the time to join Musclecamp CrossFit!

🍹𝗥𝗲𝗧𝗵𝗶𝗻𝗸 𝗬𝗼𝘂𝗿 𝗗𝗿𝗶𝗻𝗸!

Alcohol might seem harmless, but even a little can add up.

⚠️ In short, it weakens your immune system, messes with sleep, and can damage your liver.

☀️Try these healthy summer alcohol free drink swaps! 👇🏼

Crush your workout in minutes with an EMOM!

EMOM stands for Every Minute On The Minute. This killer workout style is all about maximizing results in minimal time. Here's why you should add EMOM to your routine:

Boosts strength & endurance: The short rest periods keep your heart rate up and challenge your muscles.

Burns serious calories: Get ready for that afterburn effect!

Super versatile: Modify exercises to target different goals or use just your bodyweight! ‍

Improves skill & focus: Hone your technique with each rep under a time crunch.

Ready to EMOM it? Let me know in the comments what exercise you'd crush every minute! ⬇️

💪CrossFit Total💪

1 Rep Max Back Squat
1 Rep Mas Strict Press
1 Rep Max Deadlift

A true strength test today! Join us at Musclecamp CrossFit if you want to get stronger and healthier!

Ever get fired up about a new goal, only to see your motivation fizzle out?

Creating lasting habits takes time (research says 18-254 days.), but you can make it stick.

Here's the secret: Habits are about automatic decisions. The easier you make it to do the right thing, the faster it becomes routine.

Ready to build habits that last? Let's break it down:

▪Start Small & Consistent: Big goals are great, but tiny, achievable steps are your friend. Consistency is key.

▪Make a Commitment (Even When It's Tough): We all have off days. Knowing it won't always be sunshine and rainbows helps you push through.

▪Find Your WHY: Why is this habit and goal important? "Why" fuels your motivation more than willpower alone.

▪Set Yourself Up for Success: Be the architect of your environment by removing distractions and making the healthy choice easy. Remember to include reminders: sticky notes, habit trackers—whatever works for you.

▪Find Your Support System: Whether it's a coach, a community, an accountability buddy, or all three, it's important to have expert guidance and surround yourself with people who inspire you.

Remember habits are when actions become automatic decisions. The more you make healthy choices on autopilot, the closer you get to your goals.

Ready to get started? Our coach can help you create a personalized plan and support you every step of the way.

Let's make healthy living a way of life together.

🌟 Embracing the Courage to Dare 🌟

In the journey of life, it's often said that failure is not the opposite of success but a part of it. It's about daring to dream big, taking risks, and pushing beyond our comfort zones. After all, as the saying goes, "Failure is only made by those who fail to dare, not by those who dare to fail."

Each of us faces moments where fear of failure looms large. It's natural to hesitate, to question our abilities, or to worry about what might happen if things don't go as planned. However, it's precisely in these moments that daring to fail becomes our greatest strength.

So, to anyone who's hesitating on the edge of a new opportunity, wondering whether to take that leap of faith: remember that failure is not the end of the road but a pivot point on the path to success. It's a chance to learn, to recalibrate, and to emerge stronger than before.

If you've been on the fence about coming to Musclecamp CrossFit because you are afraid of failure, don't be!!! Let us help you over that bump in the road and get you moving towards your goals.

Failure is only a temporary setback on the journey to extraordinary achievements. Here's to embracing the courage to dare! 🚀✨

⚡️𝑶𝑿𝒀𝑻𝑶𝑪𝑰𝑵⚡️

𝟲 𝗪𝗮𝘆𝘀 𝗧𝗼 𝗛𝗮𝗰𝗸 𝗧𝗵𝗲 𝗛𝗮𝗽𝗽𝗶𝗻𝗲𝘀𝘀 𝗛𝗼𝗿𝗺𝗼𝗻𝗲

Oxytocin and dopamine play very important roles, and dopamine is synonymous with "feeling good".

Here's a breakdown of why oxytocin might be more valuable than a quick dopamine hit:

𝑫𝒐𝒑𝒂𝒎𝒊𝒏𝒆:
Often called the "reward chemical," dopamine gives you a surge of pleasure in response to something enjoyable.

It motivates you to seek out those experiences, but it doesn't necessarily create lasting connections. Think of it like a quick sugar rush.

𝑶𝒙𝒚𝒕𝒐𝒄𝒊𝒏:
The "happiness hormone" goes beyond fleeting pleasure.

Oxytocin fosters trust, empathy, and a sense of connection with others. It strengthens existing bonds and encourages forming new ones. This creates a sense of belonging and security, which is crucial for overall well-being.

𝗛𝗲𝗿𝗲'𝘀 𝗮𝗻 𝗮𝗻𝗮𝗹𝗼𝗴𝘆:

𝗗𝗼𝗽𝗮𝗺𝗶𝗻𝗲: Like a "like" button on social media – a quick burst of good feeling, but fleeting and not necessarily meaningful.

𝗢𝘅𝘆𝘁𝗼𝗰𝗶𝗻: Like building a strong friendship – a deeper connection that brings lasting happiness and support.

💡 Both dopamine and oxytocin are important, but oxytocin promotes a more sustainable form of happiness based on connection and trust.

🥰 Check out these 6 actions that will help trigger your body's secretion of oxytocin!

🌟 Celebrating Consistency at the Gym! 🌟

Let's take a moment to applaud those who have shown exceptional dedication and commitment to their fitness goals. You've probably seen them around, sporting that proud sticker on their gym bag or water bottle. Yes, we're talking about those amazing individuals who have hit the gym a remarkable 17 times this month!

Getting recognized for coming to the gym 17 times in a single month isn't just about the sticker—it's about the perseverance, discipline, and passion for self-improvement that it represents. Whether they're aiming for personal bests, working towards a healthier lifestyle, or simply finding solace in their gym routine, each visit is a testament to their determination.

So, let's give a round of applause to everyone who has earned their 17-time sticker this month! Your dedication inspires us all to reach higher, push further, and embrace the journey towards a healthier, happier self. Keep up the amazing work, and remember, the gym isn't just a place for physical fitness—it's a community that celebrates every small victory along the way.

Here's to more stickers, more milestones, and more reasons to celebrate our commitment to health and wellness. Keep shining, gym warriors! 💪🎉

Happy 4th of July from our gym family to yours!

Happy Hump Day! Did you get your workout in today?! If not there is still time to join us at our 5:45pm class today for the Ruck n Roll!! 💪🏃‍➡️

Please join us in congratulating our member on passing his paramedic national registry today!!! We are so proud of you Paramedic Dakota Kiner. Thank you for all you do!

⚖️ 𝑾𝒉𝒂𝒕 𝑻𝒉𝒆 𝑺𝒄𝒂𝒍𝒆 𝑾𝒐𝒏'𝒕 𝑻𝒆𝒍𝒍 𝒀𝒐𝒖

The scale can be a deceiving tool on your weight loss journey. While it has its place, focusing solely on that number can overshadow the amazing progress you're making!

✳️Non-scale victories (NSVs) are all about celebrating the incredible improvements in your health, energy, and overall well-being. These victories, big or small, keep you motivated, focused on the positive changes, and feeling empowered.

Celebrating NSVs reminds you that weight loss is about creating a sustainable, healthier lifestyle, and not just a number on the scale.

✋Comment your greatest non scale victory below and share this with someone you think needs to see it!

Interval running offers several benefits that can significantly enhance your fitness and overall health. Here are three reasons why interval running is good for you:

1. **Increased Cardiovascular Fitness:** Interval running involves alternating between periods of high-intensity effort and recovery or lower-intensity activity. This variation challenges your cardiovascular system in a way that steady-state cardio alone cannot.

2. **Calorie Burning and Weight Loss:** Interval running is highly effective for burning calories and aiding in weight loss. The high-intensity intervals spike your heart rate and metabolism, leading to greater calorie expenditure both during and after the workout.

3. **Time Efficiency:** Interval running can be a more time-efficient workout compared to steady-state cardio. Since it involves alternating between intense bursts of exercise and recovery periods, you can achieve significant fitness gains in a shorter amount of time.

If you are looking to enhance your fitness and reap the benefits of interval running join us this afternoon at Musclecamp CrossFit for our workout of the day.

Run Forest Run

Each for time:
Run: 5x 800 m

Rest 3 minutes between efforts

Click the link below to sign up for your class!! We can't wait to see you!!!

https://musclecamp.pushpress.com/landing/plans/plan_5414a4d7931a89/login

Looking for a nutritious and flavorful meal option? Look no further than 's Turkey Salad! 🦃✨ Packed with wholesome ingredients and bursting with flavor, this turkey salad is perfect on a hot day when you don't feel like cooking.

Ingredients:
▪️4 cups turkey breast, diced (I used Kirkland oven roasted) (538g)
▪️1 cup celery, diced (140g)
▪️1/2 medium red onion, diced (90g)
▪️1/4 cup dried cranberries, (40g) (or 40g whole cranberries)
▪️1/2 cup plain nonfat Greek yogurt, 113g
▪️1/4 cup light mayo
▪️1 teaspoon garlic powder
▪️1/2 teaspoon salt
▪️1/4 teaspoon pepper

Instructions:
🟡In a mixing bowl combine the turkey, celery, onions, cranberries, seasonings, Greek yogurt, and mayo. Stir well.
🟡Scoop 1 heaping cup (200g) into each container. Pack with any bread or crackers you like.
🟡The macros below are for the salad only.

Serving: 200g, Calories: 188kcal, Carbohydrates: 11.6g, Protein: 29.7g, Fat: 4.4g

Pairs great with a croissant or crackers!! Don't miss out on this culinary delight! 🥑🍅🥬

🖐 Raise your hand if you like power snatches 🏋 burpees over the bar and rowing🚣‍♀️!!!!

Did you know that one of the earliest signs of aging is the loss of skeletal muscle?💪

We achieve peak muscle mass by the time we hit our early 40’s and when we get to our 50’s we can lose about 10% of our muscle mass per decade.

Most of us will lose about 30% of our muscle mass throughout our lifetime and that is a shocking figure.

Weaker muscles can lead to:

🔴Decreased Functionality: Simple tasks like climbing stairs or lifting groceries become more challenging.

🔴Increased Disease Risk: Muscle mass helps regulate blood sugar, reducing the risk of type 2 diabetes.

🔴Sarcopenia: This age-related muscle loss can increase your risk of falls and fractures.

The good news?🥷 You can fight back.

Here's how building muscle benefits you:

🟡Improved Mobility & Function: Strong muscles keep you moving easily and independently.

🟡Boosted Metabolism: Muscle burns more calories, helping you maintain a healthy weight.

🟡Reduced Disease Risk: Strong muscles can decrease your risk of type 2 diabetes and support overall health.

But how much muscle is "enough"?

The truth is, it varies. Age, gender, genetics, and lifestyle all play a role.

The key is a personalized approach.

I can help you create a plan that holds you accountable to:

🎽Exercise: A mix of cardio and strength training is key.

🍓Nutrition: Eating the right foods provides essential building blocks for muscle.

😴Rest: Recovery is crucial for muscle growth and repair.

Ready to maintain your strength and stay active as you age?

Schedule a FREE discovery call today! Together, we can create a plan to build muscle and live a vibrant, quality life.



https://www.musclecampcrossfit.com/

💪✨Sometimes, we get caught up in the idea that progress has to be big and dramatic to count. But the truth is, every small step forward matters. Whether it's taking the time to learn something new, making a small improvement in a project, or simply staying consistent with your goals, these little victories add up over time.

Small progress is still progress because it keeps us moving forward. It builds momentum, boosts confidence, and creates a path to achieving bigger goals. So, celebrate those small wins and keep pushing forward. Remember, every step counts on the journey to success! 🌟