Newsletter #6, January 2020

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As always, if you have any questions about anything in this newsletter, or want more info, please talk to any coach, or e-mail admin@feast-fitness.com.


NUTRITION UPDATE


New Year, New Habits. As you know, our group nutrition program is rooted in our community adopting and following 10 Healthy Habits that support lifelong health and happiness. We’re kicking off 2020 with Feasters taking January and February to adopt the “Prioritize Vegetables” habit, and then--like any ingrained good habit--let it become simply a part of who you are going forward. In March, we’ll onboard another habit, and so on until we have, as a community, adopted all 10 habits.
 
Your Rx for each habit will be posted in SugarWOD and announced every Monday. Need help implementing the habit? Want tips and tricks? Already have the habit nailed down, and want to go to the next level? Ask any coach, or schedule time during nutrition office hours through Zen!
 
Veggie Habit #1: Prioritize Vegetables
Week 1-2 (Rx): Two Fists of Awesome.  Eat a minimum of one fist-sized serving of vegetables twice a day for seven days.
Week 1-2 (Scaled): Just One Fist of Awesome.  Eat a minimum of one fist-sized serving of vegetables once a day for seven days.
Week 3-4 (Rx): Live Life in Color.  Eat a minimum of 3 servings of 3 different colors of vegetables per day for 7 days.
Week 3-4 (Scaled): A Little Less Color. 2 different colors of vegetables per day for 7 days.
 
At the end of February, we're buying a meal for two at a restaurant that has some awesome veggies on the menu (along with great meat and other stuff as well) for one lucky member who:

  • posts a pic/story of their Rx or Scaled efforts to Instagram each week (starting next Monday, Jan 27) between now and the end of February and

  • tags Feast and a person they might take to eat with them if they win.  

So post your pics, tag us, and get ready to feast!!!
 
Why did we pick “eat more veggies” for our very first habit of the new year? Consistently adding veggies to your diet has myriad benefits:

  • They are full of vitamins and minerals. 

  • Fiber!

  • They take up room on your plate, crowding out higher calorie foods.

  • Chewing lots to eat veggies signals your brain that you’re full.

  • Most veggies contain a lot of water, so you get extra hydration from eating them.

  • There are a ton of different ways to get your veggies—raw, roasted, grilled, broiled, sauteed, by themselves, in dishes, in smoothies, and on and on

FITNESS UPDATE


No More HIIT-Specific Classes
We’ve dropped the HIIT-specific classes M-W-F at 9:30am due to light attendance and member feedback that they could get the same workout by customizing the WODs. If you were a fan of the format, don’t despair! Just talk to the coach ahead of class about HIIT customization for the workout.

Be An Athletic Supporter!
Lindsey Herndon, Britta Dahlberg, and Christie Vella are team Feast Mode in the Cold Steel Classic this Saturday, January 25 at CrossFit Oswego. The event starts around 8am and will probably go until around 4:30. Their heat times are: 10:30, 1:20, 3:45. Sure, Owego is a bit of a drive, but what else were you going to do this Saturday?!?!  If you can't be there in person to cheer them on, you can root for them virtually here:  https://www.breezescoring.com/ColdSteelClassicVI

Coach Tony and partner Ben Deboer are teaming up to compete at HYROX Chicago, also this Saturday, January 25 at Navy Pier. Don’t miss their wave, which starts at 12:10pm. Good luck Team Feast! 


COMMUNITY UPDATE


Get Cold for a Cause!
Boosh is leading a team to do the Polar Plunge at North Avenue Beach on March 1 to benefit the Special Olympics. We can’t think of a better reason to go swimming in March in Chicago. See you there!
Register HERE
 
Sticker Achievements
Flex your Feast achievements and make your water bottle (or laptop) stand out! There are lots of ways to earn your Feast achievement stickers, including by:

  • reserving and attending enough classes to reach “Committed Club” status

  • competing in an event

  • supporting our competitors

  • meeting with a nutrition coach

  • competing in the Open

  • and so on

Check the the new monitor in the lobby for an ongoing list of all sticker achievements, as well as announcements, updates, reminders, events, member profiles, photos, and more. Next: See Welme to get your sticker, and decorate your bottle!
 
Meet the Feaster:  Tommy O’Connell!

3 pieces of equipment you’d want with you if you were stuck on an island: Pull up bar, GHD (because abs are life), Rower (because then at least I’ll be in shape if I have to row myself off the island)

How did you get into CrossFit? We can thank Garret for dragging him into the gym. 

Favorite Memory at Feast? Friday Night Lights during open workout 20.1.

What do you look for in a workout partner? Someone who carries me through the workout, aka lets me do the least amount of work.

Favorite Healthy meal/snack?  Oatmeal with some PB2 powder but one new recipe to try out is some Wings in the Air fryer.
  

Happy Birthday!
Tim Jerome   January 1
Jon Jarog    January 5
Ali Stewart   January 6
Brock Schroeder   January 7
Annie Banfich   January 8
Taylor Dunphy   January 9
Dan Riis   January 10
Dennis Johnson    January 17
Dan Raleigh   January 20
Tom Ledwidge   January 31
Tony Brown   January 31
Monica Salgado   January 31
 

 

Greg Robbins
Feast Fitness + Nutrition


E. greg@feast-fitness.com
P.   773-234-4226
W. www.feast-fitness.com

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Greg Robbins