Let’s talk about P R O T E I N 🥚🥩🍤🐓🐟🥓🍖 ••• We talked about fat last week but this week we’re going to talk about the building blocks of the human body: protein. ••• Not sure what to buy? The majority of your protein choices should be L E A N. Chicken breast, fish, any ground meats 90% or higher, egg whites, etc. ••• Just like fat, protein shows up with other macronutrients in tow. Bacon for example, is a protein with fat 🥓. A porterhouse steak 🥩? Protein & fat. Black beans? Protein & carb. A whole egg? Protein & fat 🍳. ••• The proteins above aren’t BAD. It’s just that they aren’t just a source of protein. For example, 1/2 a cup of black beans has 7 grams of protein in it! But it also has 19 grams of carbs in the same serving. ••• Food logging not only helps keeping you accountable, I find it opens a lot of our clients eyes to what’s in their food 🤓. The more knowledgeable you are, the better nutrition Tetris you can play ⚖️📱🥗. The more varied and balanced your diet is, the happier your body is 🍎🤸🏽‍♂️ ••• #crossfit #cftnutrition #crossfittemecula #healthystepsnutrition #nutrition #protein #macros #flexibledieting #inlandempire #temecula #murrieta #riverside #socal #temeculawinecountry

Our very own @s_loran dropping some knowledge bombs about how to prevent injury and stay active. . . . Dr Steven Murray L.Ac, DACM and owner of Needle and Thrive Thank you for sharing your insight. We will keep these videos and tips coming for all of you. In the meantime if you have specific questions you can always reach out to him! . . . #streching #injuryprevention #crossfit #fitness #temeculawinecountry #inlandempire . . PS don’t mind the leaf blower in the background...🤦🏻‍♂️

There’s some fun heading our way CFT... make sure you go to Games.Crossfit.com and register!!!!

💥⚡️Motivational Monday ⚡️💥 #motivationalmonday #crossfit #nutrition #temeculawinecountry #temecula #murrieta #riverside #socal

Meal Prep Sunday // Reality vs Social Media 🥗🥗🥗 ••• On IG you can scroll for minutes through beautifully taken pictures of just about everything. Perfect lighting. Perfect staging. Perfect perfect perfect 🤩🤩🤩 . It can be great for inspiration but subconsciously, it can make you feel like everyone’s life is absolute perfection all the time. . Social Media 📱: where everyone meal preps every Sunday. They have tubberware containers lined up on their counter full of every single meal they will eat that week. They will eat nothing outside of what’s in those containers. They prepared the above perfectly balanced meals for the week in 2 hours or less 👩🏽‍🍳👨🏽‍🍳 . Reality: Hi 🙋🏻‍♀️ I am an AD military spouse, mom of 3 five and under, a nutrition and Crossfit coach, and just moved 3,000 miles across country during the holidays. . My Sunday meal prep took three hours. I unpacked four boxes of kitchen things while cooking. I burnt my husband’s bacon 🤦🏻‍♀️🥓 I concentrated on two things: protein and carbs. I cooked up a huge batch of brown rice, quinoa, and Japanese sweet potatoes. I roasted a few chicken breast. I boiled a dozen eggs. I cooked (and then recooked) a lb of bacon. I started pulled pork in the slow cooker. & I cooked up 2 lbs of lean ground beef. . I focused on necessities. Focus on what will make the biggest impact on your week. For me that’s ALWAYS protein. If I don’t have protein prepped, I fall off the wagon quickly. . Don’t fall into the trap of perfection. When life gets overwhelming and meal prep is the last thing you want to do, think about what will have the biggest impact and do THAT. . #nutrition #nutritioncoach #temecula #temeculawinecountry #murrieta #riversidecounty #inlandempire #socal #crossfit #personaltraining #flexibledieting #healthystepsnutrition

Slice & Dice Saturday // Quinoa Blueberry Pancakes 🥞☕️ ••• People tend to be skeptical about quinoa but you can do pretty much anything you want to it. Make it savory or sweet. Why not add it to your pancakes! With 5 grams of fiber and 8 grams of protein per cup, it’s a great alternative that sneaks extra micro and macro nutrients onto your plate. Try it out! Link in our bio. ••• #pancakes #quinoapancakes #nutrition#healthystepsnutrition #sundaymealprep #macros #flexibledieting #temecula #murrieta #inlandempire #riversidecounty #temeculawinecountry #socal #crossfit

Food for Thought Friday 🙇🏻‍♀️ ••• Overwhelmed? Not feeling like you’re headed to where you want to go? Look at your H A B I T S. ••• What is 1 small habit you can add into your day tomorrow that will support your goal? ••• Swipe to watch ↔️ ••• #healthyhabits #crossfit #cftnutrition #temecula #nutrition #murrieta #riversidecounty #inlandempire #socal #temeculawinecountry #nutritioncoach #personaltraining #resolutions

Everyone lovvvves to talk about protein and carbs. What about fat?! It’s my personal favorite out of the three macronutrients but always get overshadowed. They are vital for our health and proper hormone function. 🥑🥑🥑 Remember when it comes to food, fat can show up to the party solo or with another friend (protein, carbs, fiber). 🥑🥑🥑 Looking for fat only options? Olive oil, coconut oil, grass fed butter, or ghee are all great options. ••• Fat & protein? Grass fed beef, whole eggs, salmon, & sardines. ••• Fat, carbs, and fiber? Chia, hemp, and flax seeds, as well as avocado will fit the bill. ••• Remember, foods like nut butters which are usually pinned as protein sources actually have fat as the primary macronutrient! Peanut butter has 16 grams of fat, 7 carbs, and 8 grams of protein per 32 gram serving. The more you know 🤓 ••• What’s your favorite fat? I love them all, I just can’t pick! Salmon, ghee, and avocado are personal favorites though. #nutrition #fat #macronutrients #macros #flexibledieting #healthystepsnuteition #socal #murrieta #temecula #temeculawinecountry #personaltraining #crossfit #nitritioncoach

What is Your Why? 👖👖👖 It’s about to get a little personal here. ••• When we sit down with people and talk to them about their interest in CFT and CFT Nutrition, we ask them about their goals. 98% of them say they want to lose weight, be a certain jean size, or they have an upcoming event like a wedding or military ball and they want to look good for it. ••• Those all boil down to being more confident. It’s one of the top three reasons I love being a Crossfit and nutrition coach. I get to help people find the sort of confidence that can’t be taken away from them. . I always ask for one non scale goal. What is your true why? . . I want to be more confident. • I want to prove to myself I can work hard and apply myself. • I want to be a good health role model for my children. • I want to learn more about fitness and nutrition. • I want to do things I’ve never done. • I want to feel like a kid again. • I want to lead by example. • I want to invest in this for my family’s health and well-being. • I want to commit to my health. . . There are about a million WHYs out there. What is yours? . . Your why is your long term motivation. It’s that little flame inside that burns when everything else goes out. It’s what keeps you going. . . . #whatisyourwhy #crossfit #nutrition #healthystepsnutrition #temecula #murrieta #inlandempire #temeculawinecountry #socal #personaltraining #nutritioncoach

Guided / Tested / Proven 🔪🍎 ••• You can continue to throw your money at templates and supplements, jumping from diet to diet chasing results OR you can establish long lasting habits and work with a coach who will support you every step of the way. What’s your choice? ••• #cftnutrition #partneredwithanrd #healthystepsnutrition #temecula #murrieta #temeculawinecountry #inlandempire #socal #nutrition #nutritioncoach

Only 48 hours left to grab your spot in our 28 Day Challenge! #temecula #murrieta #inlandempire #nutrition #nutritioncoach #temeculawinecountry #personaltraining #foodprep #healthystepsnutrition

The snatch, arguably one of the hardest movements we do. It’s easy to want to skip out on the things we are not good at, but chasing excellence in the areas that need it most can only make us better. Come in and get after it today, there is no such thing as failure just made attempts or opportunities to get better. View everything as a learning experience and you will get better!! Side note this is @ambersellscali not only is she a great mom and role model but she happens to be pretty good at CrossFit!! 💪🏋🏼‍♀️🙎‍♀️👊 . . . #crossfit #olympiclifting #momsthatlift #personaltraining #temeculawinecountry #inlandempire

Happy Monday folks, let’s get after it 🦁☀️🌱 ••• #motivationalmonday #monday #crossfittemecula #cftnutrition #healthystepsnutrition #personaltraining #nutritioncoaching #temecula #temeculawinecountry #inlandempire #socal #murrieta