3 Nutrition Tips to Feeling Better

Have you been feeling sluggish and tired lately, Nyack? It might be time to take a closer look at your nutrition. What you eat plays a significant role in how you feel both physically and mentally. Making small changes to your diet can have a big impact on your overall well-being. Here are three nutrition tips to help you feel better inside and out.

Eat More Plant-Based Foods

When it comes to feeling better, incorporating more plant-based foods into your diet can work wonders. Fruits, vegetables, whole grains, nuts, and seeds are packed with essential vitamins, minerals, and antioxidants that help boost your immune system and energy levels. They are also rich in fiber, which aids digestion and keeps you feeling full longer. Try adding an extra serving of vegetables to your meals or swapping out meat for beans or legumes a few times a week. Your body will thank you!

  • Load up on colorful fruits and vegetables
  • Try meatless Mondays
  • Snack on nuts, seeds, or homemade trail mix
  • Experiment with different grains like quinoa, farro, or brown rice

Stay Hydrated Throughout the Day

Many of us go about our day dehydrated without even realizing it. Water is essential for various bodily functions, including regulating body temperature, aiding digestion, and transporting nutrients. Not drinking enough water can lead to fatigue, headaches, and poor concentration. Make it a habit to carry a water bottle with you and sip on it throughout the day. If you struggle to drink plain water, try adding slices of fruit or herbs for a refreshing twist.

  • Carry a reusable water bottle with you
  • Set reminders on your phone to drink water regularly
  • Drink a glass of water before each meal
  • Infuse your water with citrus fruits, berries, or mint

Mindful Eating Habits

In today’s fast-paced world, we often find ourselves eating on the go or in front of screens, paying little attention to what or how much we are consuming. Practicing mindful eating can help you savor your food, recognize hunger and fullness cues, and prevent overeating. Take the time to sit down for meals, chew your food slowly, and savor each bite. This simple practice can lead to better digestion, improved nutrient absorption, and a greater appreciation for the food you eat.

  • Avoid distractions while eating (put away your phone!)
  • Listen to your body’s hunger signals
  • Chew each bite thoroughly
  • Express gratitude for your meal

By incorporating these nutrition tips into your daily routine, you can enhance your overall well-being and start feeling better in no time. Remember, small changes can lead to significant results. Take care of your body, and it will take care of you, Nyack!

20.3

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Row 250m

10 pass throughs

10 inchworm to push up

10 hollow rocks

Row 250m

10 pass throughs

10 good mornings

10 arch rocks

30 sec handstand hold

Row 250m

10 passthroughs

10 leg swings each way

10 v-ups

30 second handstand hold with shrugs

Shoulder opening mobility

1 min each side box pigeon

5x 1 kick up into HS Walk or bear crawl

Warm up to heaviest deadlift

2-5 handstand or hand release push-ups between warm up set.

*be sure to set height standard for hspu

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

SATURDAY October 26, 2019

CrossFit Momentum – CrossFit

Metcon

Metcon (Time)

For Time w/a Partner:

100 Calorie Bike or Ski or combo

50 Synchro DB Snatch (50/35#)

50 Burpee Box Jump Overs (24/20″)

50 Synchro Air Squats

100 Calorie Row

Warm-up

Warm-up (No Measure)

Row 250m

10 pass throughs

10 inchworm to push up

10 hollow rocks

Row 250m

10 pass throughs

10 good mornings

10 arch rocks

30 sec handstand hold

Row 250m

10 passthroughs

10 leg swings each way

10 v-ups

30 second handstand hold with shrugs

Shoulder opening mobility

1 min each side box pigeon

5x 1 kick up into HS Walk or bear crawl

Warm up to heaviest deadlift

2-5 handstand or hand release push-ups between warm up set.

*be sure to set height standard for hspu

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

SATURDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Foam Roll 5-8 Minutes

Small Arm Circles

Big Arm Circles

Crossovers

Up downs

Leg Swings

Pendulums

Scorpions

Metcon

Metcon (Time)

20.3

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Row 250m

10 pass throughs

10 inchworm to push up

10 hollow rocks

Row 250m

10 pass throughs

10 good mornings

10 arch rocks

30 sec handstand hold

Row 250m

10 passthroughs

10 leg swings each way

10 v-ups

30 second handstand hold with shrugs

Shoulder opening mobility

1 min each side box pigeon

5x 1 kick up into HS Walk or bear crawl

Warm up to heaviest deadlift

2-5 handstand or hand release push-ups between warm up set.

*be sure to set height standard for hspu

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

THURSDAY October 24, 2019

CrossFit Momentum – CrossFit

Warm-up

Foam Roll Warm Up (No Measure)

Full Body
Then Banded Mobility and Dynamic Stretching

SKILL WORK

Handstand Walk (10 Minutes to work on Handstands or Handstand Walk)

Metcon

Metcon (4 Rounds for time)

Every 4 Minutes for 4 Rounds:

6 Overhead Squats (115/75)

12/9 Calorie Row, Bike, or SKi

15 Situps or 10 GHD

35 Double Unders

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Rounds

12 Slam Ball Squats (on shoulder or front rack)

10 Ball Slams

8 MB Pushups (alternate arms)

Metcon

:30 on :30 off Row (12 Rounds for calories)

30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30

Extra Credit

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP for quality:

5 Pushups or Weighted Pushups

10 Weighted Step Ups

20 Alternating Leg V-Ups

50′ Plate or Sled Push or Pull

WEDNESDAY October 23, 2019

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

100 Single Unders

20 Pass Throughs

10 Good Mornings to Squat

10 Behind the neck Press

10 Overhead Squat

10 Bent Over I-Y-T (can be done with 2.5 or 5lb plates)

Accessory

Metcon (No Measure)

3x of each

8-12 DB or Plate Flys

12-15 PVC Banded Lat PullDowns

8-12 Bent Over Rows (3 sec descent)

8-12 Bicep Curls

Metcon

Metcon (Time)

3 Rounds:

R1: 750m Row, R2: 500m, R3: 250m

20 Situps

15 Wall Ball Shots

3 Wall Climbs

TUESDAY October 22, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Long band shoulder warm up then Short band Hips/Glute activation.

Weightlifting

Front Squat (5-5-5-3-3-3 12 Min to Build)

Metcon

Metcon (Time)

3 Rounds for time:

14 Step Ups (35/25# each hand)

12 Goblet Squats (24/16kg)

10 Chest to Bar Pullups

TABATA TUESDAY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2 Rounds or 6 Minutes

10 Air Squats

5 lunges each leg with a twist

10 Alternating Dynamic Hamstring Stretch

10 Downward Dog to Pushup

6-8 Leg Raises with Hands on Stantion

Metcon

Tabata Ski Erg (Calories)

Tabata Ball Slams (AMRAP – Reps)

30/20#

TABATA ROW (CAL) (Calories)

tabat: Tabata Knee to Elbows (AMRAP – Reps)

Tabata Lunges (AMRAP – Reps)

Weighted or Unweighted – Coach’s Choice
Reverse Step

Cash Out

optional

STRICT Pull-Ups (3×10)

Dips (3×6)

1- Arm Shoulder Press (KB/DB) (3×6 each )