November 28, 2016

Nutrition Services

We are super excited to announce that McKenzie Flinchum, R.D. is now part of our team! This is a big upgrade, as McKenzie is a Registered Dietician (different than a Nutritionist), which means she has a Bachelor’s Degree in the field, has completed an internship and rigorous testing to obtain her license and she continues to advance

her knowledge with continuing education.

Our services include 1-on-1 counseling (from 1 session to monthly monitoring), meal plans and more.

If you’d like more information, please email us at – this is a great way to make it through the holidays!

Speaking of making it through the holidays

– without gaining unwanted pounds – read below for a few tips:

  1. Don’t be in denial – keep tracking your macros so that you can see in black and white where you are and avoid going way overboard.
  2. Don’t arrive hungry to parties. It’s usually easy to find fats and carbs at gatherings, so make sure to load up on protein beforehand

    and go in with a plan to load up your plate with balanced choices.

  3. Set boundaries for booze. Calories from drinks tally up fast! Go in with a plan to have a few drinks and alternate water in between.
  4. Choose your indulgences. Pick your favorite treat and stick to that. Don’t waste calories on food you don’t love.

As you can see, surviving the holidays is dependent on having a plan, balance and self-control. Enjoy yourself, but don’t undo all the hard work you’ve done!

McKenzie, the flexible dietician 

Workout of the Day
Barbell warm-up

Every minute for 3 minutes
5 Power Clean RX+ 135/95; RX 95/75; M 95/55
5 Bar facing burpee

Rest 3 minutes

Every minute for 3 minutes
5 Power clean RX+ 155/115 RX 135/95 M 115/75
5 bar facing burpee

Rest 3 minutes

Every minute for 3 minutes
5 Power Clean RX+ 185/135; RX 155/115; M 135/95
5 bar facing burpees

Back Squat
2 x 10 @ 60%

3 sets of:
10 Dumbbell Z press
10 Supinated bar row

1:00 each side twisted cross
1:00 minute each side pigeon stretch
1:00 each side couch stretch

Post your scores to the Whiteboard.


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