MEAL PREP

Let’s chat about everyone’s favorite topic, food! Admittedly, I don’t always take the time to meal prep my food, weigh it, and eat it throughout the week. Sometimes fast food makes its way into the mix when mornings and evenings get busy, stress takes over, and I get bored of chicken the 5th day in a row. So you might then ask what does it take to do it, stick to it, and make it work for me?

Here are 10 tips to push yourself in the right direction:

1) Set a goal for why you want to do it. Pesky last few pounds to lose? Competition coming up? Need an energy boost or cleanse? What’s your why?

2) Talk with a professional. One of our many coaches across all 3 gyms have experience with nutrition and can help you tailor-make a nutrition plan for you. Set a time, let’s sit down, and plan our attack.

3) When you have your goals in mind and are ready to put your plan in motion, get after the essentials: kitchen scale, Tupperware, etc. No detail is too small. For example, If you’ve got no access to a microwave or fridge at work, let’s grab a cooler, ice packs, and prepare meals that can be eaten cold.

4) Know what you like but try to diversify your weekly menu. Sounds simple. But things get very boring after a few days. Mix up proteins, vegetables, and starches.

5) Hot sauce is the best guilt-free condiment (personal opinion). Most are 0 calories and make the most boring food better immediately.

6) Learn how to cook. I know that’s rather redundant but meal prep is infinitely better when you can cook really well and can make things that could be on Food Network. Make your own “food porn”. 😜

7) Share ideas with your friends. Chances are they’re bored of their lunch too. Swap ideas and see if they’ve got something new for you to try.

8) Meal prep on the same day, every week, at the same time if possible. We tend to develop new behaviors and keep them when they are consistently a part of a routine done over 3-5 weeks.

9) Meal prep your snacks too! I have an insanely large appetite and between meals is my biggest issue. But when I have a plan for it, things are way easier. Try things like fruit, nuts/seeds, protein shakes, and of course water.

10) Involve everyone in the house. Leaving your meal choices and snacks up to your significant other, kids, or roommates is likely to sabotage your plans, as they aren’t working towards YOUR goals. Invite them to be part of the process. Now let’s get started. What’s everyone making this week?

Head Coach JJ – SFDB

Sweat Factory Daytona Beach

Sweat Factory Crossfit

Sweat Factory Rockledge

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BRIAN

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CERTIFICATIONS

Since 2022
CF-L1 certified

LAURIE

NUTRITION COACH

Brevard county resident for 30 years
Started local Ruck Club- Just a Rucking Good Time
Go Ruck LIGHT and Go Ruck TOUGH – completed
Savage, Spartan, Tough Mudder- completed
I was not active or involved in sports growing up, it wasn’t until my late 30’s sitting behind a desk all day that I recognized the importance of being healthy and active. Being overweight and unhappy with myself I decided to make some changes. I joined a local gym and worked with a trainer on nutrition and exercise. He believed in me, encouraged me and helped guide me on the path to wellness and fitness. Seventy pounds later and much happier inside and out, I am hoping to help inspire others with their fitness and nutrition journey. CrossFit has been a big part of my life for almost 6 years now and I am humbled to be part of this amazing coaching team at Sweat Factory Rockledge. I enjoy working with the Kids program to help encourage them to stay active while teaching proper movements and form. And we can have fun while doing it!

CERTIFICATIONS

Precision Nutrition 1 Certified

JUSTIN

CF L1 TRAINER

CERTIFICATIONS

CrossFit Level 1 Certification

CHERYL

GENERAL MANAGER

Cheryl first began CrossFit in 2009 and instantly became hooked! Her passion for CrossFit grew overtime which led to acquiring her Level 1 in 2013 followed by her CrossFit Kids and Level 2 certifications. She also has over 20 years experience working in the Occupational Therapy field. Assisting athletes in functional fitness to prolong a healthy life is the focal point of her coaching philosophy.

CERTIFICATIONS

8 years experience
CrossFit L2 Trainer
CrossFit Kids Certified
Precision Nutrition 1 Certified

MACI

CEO / COACH

I have always been part of some type of sport since junior high and high school. Basketball, Volleyball, Track. Dance etc. I attended college on a dance scholarship dancing for the Basketball team half time shows then moving on to Professional Ballroom Dance after. I traveled the US competing for 6 + years. Then, yes, I became a mother. Actually a 225 lb mom! I made the decision I would look 21 again no matter the pain and sweat involved. I took up running and with Clint began Triathlons. The next few years we’re full of Triathlons, Marathons obstacle races and Ultramarathons. Including a 50k trail race. I lost my weight, ALL OF IT. And was thin but wanted more tone. Clint gave me a weightlifting routine & proved to me a woman can lift weights and get LEAN and tone. NOT big & bulky. As a Firefighter and a Pro-Women’s Football player, I strive to stay in top physical condition. Nine years ago we found Crossfit. It is the perfect balance of full-body, core strength, endurance and explosive intensity that I need for both of my careers.

CERTIFICATIONS

9 years experience
Certified Level 1 Crossfit Trainer
Pendlay Olympic Lift Certification
CrossFit Kids Certified
CrossFit Weightlifting Trainer Certified
Level Method Certified Coach
Firefighter/EMT

CLINT

CEO / COACH

After my time playing College Football ended, I became comfortable as a “Couch Potato” for the next ten years. Then I discovered the Body for Life challenge and lost 35 lbs. TWICE! Ask me & I’ll share the story with you. The new me began training for Triathlons. I have competed in over 100 triathlons including 4 half Ironman and 3 full Ironman races, 15 marathons, (6) 50k marathons, and (4) 50-mile ultra marathons. I found Crossfit 9 years ago when looking for something new and fun. Maci and had started a website coaching others in nutrition and exercise. Then we decided to begin our new journey with our own CrossFit Box. My background also includes the study of nutrition in college and I am a retired Paramedic of 28 years.

CERTIFICATIONS

Certified Level 1 Crossfit Trainer
Pendlay Olympic Lift Certification
CrossFit Gymnastics Trainer Certified
CrossFit Weightlifting Trainer Certified
EMS Captian and Paramedic
Level Method Certified Coach

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