CORE Nutrition

Scroll to bottom of page for Weekly Nutrition posts. See past Nutrition blog posts HERE.

CORE Nutrition coaching is a customized program to help you achieve your unique goals. The market for nutrition services is expanding rapidly. There are countless companies out there that promise a template, formula or supplement to help you achieve your fitness and aesthetic goals. The difference between these programs and CORE Nutrition are the core values of CrossFit Federal Hill that are embedded in our program- you will receive a plan that will lead to results and coaching support from someone who knows you and genuinely wants to see you succeed.

About Alexa

Alexa is highly passionate about living an active and healthy lifestyle. She is currently pursuing a Masters of Science in Nutrition and Integrative Health with a specialization in Human Clinical Nutrition at the Maryland University of Integrative Health and is a full time CrossFit coach (CrossFit L1, Gymnastics) and yoga teacher (200-RYT). Alexa’s approach to nutrition is a holistic one. She believes that food should adequately fuel you, food should be consumed mindfully, and food should be enjoyed. Her goal is to help clients master these three pillars of eating and address underlying issues that are holding them back.

Alexa offers nutritional consulting services at CrossFit Federal Hill and has helped dozens of clients advance towards and reach their weight loss and wellness goals. Here’s what people are saying…

“Alexa had her hands full when she studied my initial diet, and subsequently broke things down step-by-step, week-by-week. She provided awesome tools such as alternative food choices, scientific knowledge, amazing follow-up, and of course the big M…Motivation!


“Utilizing a straight forward, and disciplined, yet compromising (slightly!) approach, she opened up awesome healthy avenues to follow.”


“It was definitely great to notice a significant change in my energy levels and performance in the gym”


“I have felt no fatigue during my workdays. Never thought I’d say that. And I’m sleeping really well. I think the fact that your plan has bright line rules has made it easy to implement for me.”

 

The CORE Nutrition program includes

One 60 minute meeting per month

Personalized diet plan & meal planning templates

Weekly check ins including review of food journal

Lastly, and most importantly, coaching support to help you reach your goals

So what are your goals?

Everyone has different goals, from strength gain to weight loss to just having more energy.  The beauty of this program is that it is individualized and tailored to help you accomplish your specific goals.

 

Pricing

First Month: $150 – this includes a 90 minute sit down meeting with Alexa for her to learn about you and outline a detailed program for success. Be prepared to begin daily journaling of your food, workouts, and sleep for this initial 30 day period. The first 30 days will include frequent (every couple of days) check ins from Alexa via email/ text to monitor your progress.

After first month: $50/ month – This includes a 30 minute monthly check in meeting/ InBody scan and less frequent (once/ week) check ins from Alexa to monitor your progress and make any necessary tweaks/ changes to your plan.

A 3-month commitment is required to begin one-on-one nutrition coaching.

SIGN UP HERE

If you are ready to commit just click HERE and get signed up.  Alexa will reach out as soon as your order comes through!

Not sure yet? Want a FREE 15 Minute Info Meeting? Just schedule it below.
Why should I commit?

Accountability is by far the biggest hurdle for most people when it comes to nutrition. Our program is not a cleanse, reset, or fix. The goal of this program is to make permanent changes to your outlook and habits that will last a lifetime. Enduring change takes time to create. Give us three months and we will change your life.

Check out past Nutrition posts HERE!  
If you are ready to commit just click to get signed up!  Alexa will reach out as soon as your order comes through!

Clean Eating: Myths vs. reality

In our Power Supply gift card giveaway, John F. asked for us to elaborate around some clean eating myths that are out there.

First, let’s talk about what clean eating IS:

  • Personalized! Everyone is different, what works for one person might not work for someone else
  • Not restrictive! If you feel hungry, you are doing it wrong. Clean eating should fuel your body adequately with real, whole foods that are satiating.
  • Not a fad or a short term fix! Clean eating only produces long-term results when it becomes a lifestyle. Change the way you view clean eating and you will change you life.

Now, let’s talk about what clean eating is NOT. Over the next 3 weeks, we are going to pick ONE clean eating myth per week to disspell.

Myth #2: “Good for you” means good for everyone

I recently came across an infographic on the NY Times website. They had nutritionists and regular people rate foods based on their perceived healthiness. While there are a lot of conclusions you could draw from this infographic, the main takeaway should be that there is a lot of disconnect between what people perceive as healthy- between both nutritionists and real people alike. While it was super interesting to look at, the main problem with it is the underlying assumption that what is good for me is good for you, too. Let’s take white potatoes for example. For someone who is insulin resistant and overweight, a lower glycemic carbohydrate would be a better option than white potatoes. On the other hand for an athlete who is working out everyday, burning tons of energy and struggling to gain or maintain their weight, I would not consider white potatoes to be bad. Even kale, which which is chock full of nutrients, when consumed in large quantities has been linked to adverse health conditions, like hypothyroidism. So for someone experiencing that condition, kale might not be “good.” We are constantly bombarded with information on what and how much to each- but everything you hear and read should be taken with a grain of salt.  Often times foods deemed as super foods aren’t all that, and other times foods that are “shunned” by the concensus (egg yolks anyone?) aren’t what they are made out to be. Fact check everything you see, and if you are truly concerned with achieving the optimal diet for YOU, consult a nutritionist, not the internet.

Myth #1: Clean eating is restrictive

This is the biggest pet peeve of mine when it comes to what people think clean eating is. Clean eating is not restrictive when it comes to quantity or choices. Clean eating is adequately fueling your body based on what you ask of your body on a daily basis. When you ask a lot of your body, you need to refuel your tank with what may feel like a lot. How much to eat is a very specific to who you are and what your goals are. A few things that play a role are:

  • How much you work out
  • Your size and whether your are looking to add muscle or lose fat
  • Gender
  • Age
  • How active you are outside of the gym

Clean eating should always prioritize whole foods over anything else. It’s not just about “hitting your macros” (protein, carbs and fats), but micronutrients found in whole foods play a role in everything from hydration, to metabolizing your food, to optimizing recovery and preventing muscular soreness and cramping. Any time someone tries to “sell” you clean eating, in the form of bars, shakes, or any other products, you should critically evaluate ingredients and any claims they are making.

So in summary, eat better, not less, if you want to make #gains, but also take the time to learn how much you actually need/ should be eating to achieve your goals. Next week, we will look at Myth #2: “Good for you” means good for everyone.

I was introduced to CrossFit right here at CrossFit Federal Hill. After graduating college, I began a career as a young professional in a fast-paced corporate environment that involved sitting for upwards of 8 hours per day. In an effort to preserve both my physical and mental wellbeing, I stumbled upon CrossFit. I walked through the doors of CrossFit Federal Hill in December 2012 and have never looked back. Since that day, I have uncovered a passion for a healthy active lifestyle that I now share with other people through coaching CrossFit, teaching yoga, and offering nutritional consulting to athletes here at CFH. As an athlete, yogi, and lover of food, my approach to nutrition is a fusion of these three elements of my life: Food should adequately fuel you. Food should be consumed mindfully. Food should be enjoyed. My goal is to help clients master these three pillars of eating and address underlying issues that are holding them back. Contact alexa@crossfitfederalhill.com to get started.