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By Mairead Rodgers, RD PHEc

Is nutrition one-size-fits all?

Have you ever tried to follow what worked for someone else, only to find it absolutely does not work for you, in any way shape or form? Have you ever looked at a meal plan in a magazine and flipped right by because it wouldn’t work for your family or had too many foods you don’t like?

Me too!

No two people have the same needs, same goals, same food preferences, or the same life, so why should we all be trying to eat the same?

Sure, some things, like eating enough fruits and veggies and getting in enough water are pretty universal. But how we actually go about doing those can completely vary. Even things like how many calories, bottles of water, or grams of protein you need can be hugely different between individuals.

This is my absolute favourite part of working with nutrition clients: finding all about them so we can come up with strategies that will actually work for them, whatever their goals are. 

Here’s a non-exhaustive things that are helpful to know about when we’re talking about making any changes in nutrition: your goals, your age, your gender, your current weight (if it’s related to your goals), the foods you do and don’t like, how often you go grocery shopping, what you do for work and how that shapes your day, how many people (little people and grown ups) you have to feed on a daily basis, how you feel about your spending on food, how much you sleep and what times, what your physical activity habits look like right now (or what you’d like them to look like), any medications or supplements that you’re on, any medical conditions that could be helped by some food tweaks, and allergies or intolerances.

And that’s just the list off the top of my head. 

I’m constantly telling my clients that everyone is their own experiment of one, and no nutrition plans or strategies are going to be perfect for every person. But with a bit of coaching, we can find things that will work for YOU! It might take a little bit of trial and error, but finding the health food changes that make you happy, help with your goals, and that you can continue with long-term will make all the difference. 

Ready to customize your nutrition? Let me know! Email maireadrodgers@degreecrossfitseaforth.com to book your FREE 15-minute Bite-Sized Nutrition Chat to talk about your goals and if you’d be a good fit to work together!

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Have you ever walked around the grocery store just feeling lost because you don’t know what you’re supposed to be eating? Have you ever stared at a food label blankly but not really understood what it says? What about scrolling through Instagram or Facebook and getting totally overwhelmed by all the do’s and don’t’s? It’s so overwhelming!

There are 3 things that are key to our nutrition programs, and one of them is CONFIDENCE! 

So what does “confident nutrition” mean and what do I hope you get out of any nutrition programs, seminars, consultations, or anything else?

We work on not questioning everything you put in your mouth. While on-going coaching clients have tons of support available, they don’t need to ask about every little thing. I love when clients do a check-in and let me know how they had a question but thought about it and came to their own answer. They are confident that they can make decisions that are right for them.

We work on being able to have treats and enjoy the heck out of them. So many of us are hesitant to have any of the special foods we love, either because we think it will throw off whatever progress we’re making, or because we feel out of control around them. We work on finding ways to have these foods and not feeling crazy around them. When you know you can have a cookie any time you want, it becomes a lot easier to not eat 14 of them just because they’re available.

We work on confidently being able to decide what changes to make. Do you need to make every nutrition change that is recommended to you in a day (thank you social media)? No! So how do you know which ones are legit and which ones aren’t? We work together to answer those questions so that when something lands in your lap, you’re not second guessing yourself. Nutrition clients learn how to think through new nutrition information to decide if this is something worth adding to their life or now. 

And I most of all I hope our nutrition clients and anyone who participates in any nutrition program, challenge or event has more confidence in themselves. I constantly ask clients for their bright spots, things they’re proud of, things they’re doing well and things they love (or at least like) about themselves. And while I know that this drives them nuts sometimes, it reminds them how awesome they are, and that’s one of the coolest parts of helping people be happier and healthier. 

If you’re ready to get confident in your nutrition, email maireadrodgers@degreecrossfitseaforth.com and book your free Bite-Sized Nutrition Chat to talk out your goals!

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By Mairead Rodgers, RD PHEc

I’m taking a brief break from talking about nutrition and food and fibre because THE OPEN IS COMING and I hope you’re as excited as I am!

Here’s the deal: I love The Open! I love the suspense of watching the workout announcements and guessing what it will be. I love judging and cheering and seeing everyone crush it. I love pushing myself to do things I know I didn’t used to be able to do. And I’ve learned to love failing at things and using them to set new goals for next year. This will be my fourth year in The Open and I swear each year I love it a little bit more.

Here’s my wishes for you heading into this year’s Open:

  • If this is your first year with The Open, I hope you just enjoy the heck out of it and feed off of all the excitement at Degree on Fridays. 
  • I hope you get really excited. I hope you cheer on everyone and I hope you see how amazing all of our members are. I hope you wear your team shirt with pride.
  • I hope you try something you don’t know if you can do. Maybe you go Rx’d even if it seems hard (ask a coach first!). Maybe you try for your first pull-up. You will never get better at things by sitting there saying you can’t do them. You might get better at them if you try.
  • I hope you fail at something just a bit, and use it to set a goal for next year. Put that goal on the board, ask for help, and be so ready for the next Open. (Ask me what it’s like to be upside down for 6 minutes straight trying to do a handstand push up and failing.)
  • I hope you groan when the workouts come out, but you don’t whine. They’re designed to be challenging. That’s the point. If there’s something in it that you can’t do, just remember you just can’t do it yet. Maybe this is your opportunity to fail a bit and set goals. 
  • I hope you get to see how much stronger, faster, and more agile you’ve gotten. I hope you realize how that thing you just did used to be something you could not do or never thought you could do. I hope you’re so freaking proud of yourself and I hope you know how proud of you we all are. 
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Written By:  Kelly Miller
We all learn different ways, and different tools work better for different people.

Have you ever tracked anything? This could be the food you eat, the amount of gas your vehicle uses, or how many steps you take in a day? Cool, me too!

Now, let’s swing back around to food.

Food can have a deeper connection to us than just how it tastes. Food impacts our emotions, our physical health and even social events.

Do you ever find yourself THIS CLOSE to hitting your fitness and nutrition goals, only to be held back by a certain food that you just can’t seem to shake? Do you ever find yourself in a vicious cycle of “well, I already effed up, let’s just go to down on this entire cake; I’ll do better tomorrow.”

Tomorrow comes, and it starts all over.

Have you ever paid attention to how you are feeling at those moments? Those moments when that craving hits so hard, and you know in your heart of hearts that there is something bigger underneath, but diving into that bag of chips seems so much easier? More of us have been there, and maybe are currently there right now as you read this.
 Why not try tracking your feelings instead of the food?
 Is there a certain time of day when you are more stressed? A certain time of the year that is hard for you, or even exciting that brings out these cravings?

By acknowledging the difference between actually wanting that food to enjoy it and savour it, versus trying to cover whatever it is we’re actually feeling with this food, we can take tiny steps each day to improved health, energy, and best of all – happiness. 

How do I do that, you might ask? This wil look a bit different for everyone:

– Use the “Notes” in your phone, making sure to note the time of day that these cravings come crashing in
– Use a journal to include the same information
– Use a whiteboard if you like a clear visual

Whatever you choose to use, see if you can recognize patterns. The good and the maybe not so great – they are all important!

From there, you will be better able to distinguish emotional or bordem eating from actual hunger, or a chance to fully enjoy whatever food it is you are wanting.

This is just one way of may ways that can help you reach your goals in a sustainable, and healthy way. 

 Looking for something more? Emailkellymiller@degreecrossfitseaforth.com or, check out our Registered Dietitian and the amazing tools that she can offer you –www.degreecrossfitseaforth.com/nutrition-services

 You’ve got this,
Coach Kelly 
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Why we want to keep seeing you.

If you have an acute or chronic injury, ensure to get assessed by your health care provider. This article is by no means a reason to ignore injuries or ‘fight through them’, but rather another look at how continuing your exercise program will be imperative to your continued success. 

It is pretty well known that if you are a human, and you live a pretty normal day to day life, you will probably face an injury at one point or another. Winter in Canada? Your risk of slipping on the ice is high, for one example. 

Do you go to the gym regularly? Great, there is still a risk of injury at any gym (Goodlife, CrossFit gyms, TRX boutiques, you name it!) Albeit, this risk of injury is extremely lower than then the ones that occur in an unsupervised event, like walking across the parking lot, slipping and falling. 

So, what happens when you do get an injury? Let’s just use knee pain/injury as our example today:

Did you know, that even if one limb is immobile, you still have another one to use? It is proven, over many studies, that even if you cannot use 100% of the affected limb, and you continue to exercise the healthy limb, you will inadvertently continue to train the affected limb.

Of course, the longer a limb or muscle isn’t used, we will lose a certain amount of strength and muscle mass, but, it will not be as much had we not done any type of exercise. 

In terms of chronic (long term, you’ve had this going on for a while), and acute (immediate, came upon quickly), you need to tell your Coach.

Why? Your Coach is trained for this situations, and will have done research and education on how to best help you.If you hurt your knee and you can’t squat, no problem, your Coach will find an alternative, safe exercise for you to complete. Did you hurt your wrist? It’s OK, we will also find an alternative, safe exercise for you to complete until the healing process is done.

Long article short, we still want to see you coming to the gym. Each case is a bit different, but we will do our utmost to ensure you are still getting safe and effective workouts. 

So, if you are dealing with any type of pain, do go get an assesement done by your Physiotherapist, Chiropractor, or Family Doctor if it pertains. Tell your Coach, and let us create a plan to keep you moving, keeping you gaining strength, and help you along the healing process.

Not all is lost in an injury, and sometimes, they can remind us just how special our health is, and we appreciate our bodies just a little bit more.

Your Coach,