Breakfast of Champions

My breakfast everyday - 5 eggs (1 yolk), 1/2 of a Sweet Potato and 1/3 of an Avocado
Totals Calories = 378
Fat = 19 grams
Carbohydrate = 37 grams
Protein = 26 grams

Do you remember the slogan "breakfast of champions" by wheaties cereal? Well, if Wheaties (or any cereal) is your breakfast of choice you might find this post interesting and life changing.

The majority of our clients at TWC are 18-65 years old, so the days of Wheaties being the "breakfast of champions" are long gone. That might have application to kids, simply because it is better than a pop tart or a donut for breakfast. But it is still not ideal for a kid, there are better options.

Breakfast, and every meal, should be a balance of Protein, Carbohydrates and Fats...the three macronutrients that give your body energy (also known as calories). If you look at the nutrition breakdown above you will see just that - a balance of carbs, protein and fats. Also you will notice that the foods are "single ingredient items", meaning they are 100% natural....no additives or preservatives. Wheaties on the other hand has tons of ingredients.

I know it is weird at first to combine foods like this, but when you master the balance of the "macronutrients" at meal time you will wonder why your abs are showing and your waistline is shrinking. If you would like to learn more you can visit my 24 Day Nutrition Challenge Blog or sign up for the next 24 Day Nutrition Challenge starting in February.

3 John 1:2
Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well.

First week of CFK

This was my first week to work with the new CrossFit Kids classes. I am teaching a pre-school class (picture above) that has a 5 year old girl, 4 year old boy and a sweet girl who is turning 3 at the end of this month. I am also teaching a kids class (ages 6-12) with 6 boys and 1 very brave girl :-)

The first week went great, on the first day of class (Tuesday) I wasn't 100% sure what to expect and was not sure if my planned WOD and class structure would go the way I planned. But it sure did, the kids loved it. And what was even better was that when they returned for their second class of the week they all knew what to expect and were enjoying it.

If you are curious how the class flow is for this age group here is an idea of how it goes:

1. warm up - this isn't as organized as our CSCF warm up and changes everytime. I incorporate a lot of jumping and keep the warm up to 2-5 minutes.

2. skill work - here I teach them a new skill, we will use this skill in the workout. This takes 2-5 minutes.

3. WOD (workout of the day) - just like CSCF we do a WOD, but our WOD is always well under 10 minutes. The pre school WODS are 3-5 minutes and Kids WODS might be a little longer.

4. the game - this is their favorite part! We always finish with a game of some kind and incorporate the new skill they learned or another exercise in the game.

Kids are a lot of fun to work with and they definitely will see the benefits from a consistent exercise program. CrossFit Kids is a fun way to get your child active and moving more. It is more like organized fun :-)

Behold, children are a heritage from the LORD, the fruit of the womb a reward. Like arrows in the hand of a warrior are the children of one’s youth. Blessed is the man who fills his quiver with them! He shall not be put to shame when he speaks with his enemies in the gate.
Psalms 127:3-5