FitBodySecrets

AMRAP : 14 60 Cal Row50 Toes To Bar40 Wall Balls30 Power Cleans 20 Ring Muscle upsShould you RX or SCALE?If you feel confident with toes to bar, wall balls and power cleans at those weights and standards, HIT RX! The ring muscle ups are a bonus for your fitness! Just be sure that you push the pace on the power cleans to maximize your tie break if you do not plan on getting more than a few muscle ups (if any)If you don’t quite have toes to bar or you feel insecure about the weight, I think scaling is fine to optimize your expression of FITNESS. Push to try and match the scores of some of the best in the RX division! Strategy Notes:Go into this workout with the end goal in mind. What would be a realistic goal for you? Then backtrack from there. Row - This should be a hard but manageable pace. You should feel an effort of around 7 out of 10 but should be able to get right to work on the toes to bar. Think of a pace you can maintain between 3-4 min for men and 4-5 min for women. Before going into this workout, get on the rower and try out a couple of different paces to figure out what feels best for you. Toes To Bar - Manage your grip. Be sure to keep the rest of the work ahead of you in mind. Small sets and even singles can be faster because it doesn’t require much effort to hop back up on the bar. Just manage your overall rest time and ensure to try and keep a consistent cadence.Wall Balls - I think most should be able to push here. With only 40 reps, bigger sets will save you some time. 1-2 sets would be ideal but you can also be very efficient at 4 x 10 with very short breaks to allow the shoulders to recover. Power cleans - If you plan to get to the muscle ups, small sets or quick singles. Unless you have amazing grip strength and you have no need to touch and go big sets here. If you are planning on going for a good tie break and seeing what you can do for muscle ups, then GO FOR BROKE! HIt it hard and don’t be afraid to hurt a little here. Ring Muscle Ups - CONGRATULATIONS! You earned some RING TIME! If you are a ninja, CRUSH IT! If you struggle. SMALL SETS and SINGLES with short rest will be much more effective. If you are a beast and get back to the rower, PULL HARD. Pacing is NO LONGER needed!Nutrition:This is a higher output workout with it being highly glycolytic. Be sure to take in 10-30g of protein and 40-60g of carbs 90-120 min before you start moving around and warming up. Simple carbs and proteins are your best friend! Have a similar blend post workout!Most importantly, stick to food and meal timing that your body is familiar with!Most importantly HAVE FUN!

When it comes to making changes to your nutrition, knowing what is going to have the most impact is important to make changes that are worth the effort. Schedule a clarity call:bit.ly/fbrxcallJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Are you stressed about taking on the open season? Are you nervous to sign up? Maybe you are a seasoned athlete who is considering skipping out because of the pressure. In today's episode I hope to inspire you to listen to your gut, be a part of the community and really enjoy taking on the annual test of fitness that is inclusive for everyone!Schedule a clarity call:bit.ly/fbrxcallJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Today I want to go over a few key points that I feel most people fail to understand when it comes to losing fat and keeping it off for life. Schedule a clarity call:bit.ly/fbrxcallJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Are you a woman in your 30s, 40s, 50s and beyond? Do you struggle with knowing how to navigate the changes your body is going through? Are you slowly watching your body change year after year?In today's episode, I want to break down some of the reasons for this and give you all some strategies to help beat it. Schedule a clarity call:bit.ly/fbrxcallJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

How much water are you drinking a day? In today's short episode I break down a few reasons why drinking enough water is important for more than quenching thirst. Schedule a clarity call:bit.ly/fbrxcallJoin My Free Facebook Group:https://www.facebook.com/groups/141933950164494/Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Do you often question if your goals to achieve fat loss are worth the effort? Do you find yourself wishing you were leaner yet others tell you that you look fine? Vice versa, maybe you are carrying some extra weight but not really secure in a decision to start to lose because you also want to focus on getting stronger and performing better. In today's episode:Body Fat % , Weight, Waist Circumference and BMIBody RecompositionSchedule a clarity call:bit.ly/fbrxcallJoin My Free Facebook Group:https://www.facebook.com/groups/141933950164494/Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Have you been thinking of starting supplementation with collagen protein? Listen to today's episode to get a better idea if collagen protein supplementation will actually help you or if its just one more money pit. Schedule a clarity call:bit.ly/fbrxcallJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Have you ever had a serious injury set you back? I am currently experiencing one of the biggest set backs in my athletic career, and I hope that by sharing my journey, I will help some of you out there from making some of the biggest mistakes I see people make during time off due to an injury. If you are currently struggling and want to connect, feel free to reach out.Schedule a clarity call:bit.ly/fbrxcallJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

With so many different brands out there and so many different options to choose from, how do you know what is worth the money versus what is just a waste of money. Schedule a clarity call:bit.ly/fbrxcallJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Do you even know what you want?DO you take yourself seriously?HOW many things have you tried to commit to and failed at?Today's episode is a little tough love, but sometimes we need to hear it. Schedule a clarity call:bit.ly/fbrxcallJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

When it comes to dialing in your nutrition, understanding what matters most for your goals can be overwhelming. Today's episode is a short explanation of the different ways to dial in your nutrition and which will be most effective for your overall goals.Schedule a clarity call:bit.ly/fbrxcallJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Are you confused about the safety of including artificial sweeteners in your diet? In today's episode I hope to shed some light on what true research says about artificial sweeteners. Schedule a clarity call:bit.ly/fbrxcallJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Are you excited to start the 75 hard? Today is not about discouraging anyone from a challenge but rather looking at the long term picture. I will also share some personal experience of some of my clients who have also partaken in this challenge. Ready to take it a step further?Schedule a clarity call:bit.ly/fbrxcallJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

In today's episode I interview Annie, one of our two winner's of our last AMRAP challenge to discuss her progress, struggles and goals for 2023!Schedule a clarity call:bit.ly/fbrxcallJoin my challenge:bit.ly/amrapmacrosJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Does it seem like a dream to achieve the goal you want for yourself?Does it seem like things always get in your way?In today's short episode I break down how to make it EASIER to ACHIEVE your goal with a few steps that ANYONE can take. Ready to take it a step further?Schedule a clarity call:bit.ly/fbrxcallJoin my challenge:bit.ly/amrapmacrosJoin My Free Facebook Group:https://www.facebook.com/groups/141933950164494/Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Do you struggle with cravings? Do you feel like you have foods that you just can. not stop eating?What is the truth behind sugar addiction?How do you beat sugar addiction?Schedule a clarity call:bit.ly/fbrxcallJoin my challenge:bit.ly/amrapmacrosJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6Show less

While most people may be looking to lose weight, get in shape, or change their life in the new year, there may be some more important things to focus on in order to make that happen. In today's SHORT EPISODE, I hope to share with you the things that matter MOST for creating change in the New Year!1. All or Nothing Mindset2. Comparison Game3. Shiny Object Syndrome4. Self Punishment5. ProcrastinationSchedule a clarity call:bit.ly/fbrxcallJoin my challenge:bit.ly/amrapmacrosJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

In today's episode I want to break down a few key components that we need to understand that make a difference in our ability to maintain results beyond the fat loss phase. 1. Realistically sustainable goal.2. Habit changes.3. Reverse Diet/Training adjustments4. Intentional/Intuitive eating.5. Self Monitoring. Schedule a clarity call:bit.ly/fbrxcallJoin my challenge:bit.ly/amrapmacrosJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

RELAX! The holiday meals you think are the problem are actually the scape goat. The real problem is how we react to those holiday meals and festivities. What really causes us to gain weight from the holiday season? Not having an appropriate plan to exit the season. If your PLAN does not include the HOLIDAYS...its a poor PLAN...because the holidays come every year. Ready for a more sustainable plan? Schedule a clarity call below!bit.ly/fbrxcallJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6Show less

In today's episode I am interviewing long time client Joanne!In today's episode we talk about her weight loss journey, food relationship, lifestyle and her feelings on finally being able to maintain the lifestyle that will keep her in the best shape of her life!Schedule a clarity call:bit.ly/fbrxcallJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6Show less

Today is a brief understanding of how fasting works and if it may be the right approach for you.Schedule a clarity call:bit.ly/fbrxcallJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Today's episode is going to break down two metrics we use to assess if we are at a healthy weight and understanding the importance and relevancy of the two.What is BMI and how does it relate to our health?How is BF% different?What matters most?Schedule a clarity call:bit.ly/fbrxcallJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Want to know more about what NEAT is and how it relates to your caloric needs? What is more important, time in the gym, or making movement a part of your daily routine?How do we increase our NEAT?Schedule a clarity call:bit.ly/fbrxcall Join My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

While most people are not even THINKING about the changes they will be. making in the new year, today is about PLANTING THE SEED and MAKING THE PLAN so that you can be successful!Schedule a clarity call:bit.ly/fbrxcall Join My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Do you feel like a failure for all the things you start doing yet can not seem to stay consistent with?Do you look at others and wonder how they stay so disciplined in their habits?Maybe there is one piece of the puzzle you need that will take you from "trying too many things" and actually learning how to develop the discipline you need to stay consistent with it long enough to see results. Schedule a clarity call:https://formfaca.de/sm/8F3alRLhKJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

n today's episode I will be introducing you all to Coach Katy. Coach Katy is a FULL TIME firefighter, dog mom, wife, wellness competitor and a passionate nutrition coach looking to help people psyched for fitness!In today's episode we take some time to get to know Katy all while breaking down some key differences between CrossFit and Bodybuilding. Whether you care to compete or you are more focused on just being able to look and feel your best, today's episode will offer some insight in some of the key differences the style of training makes when it comes to reaching your aesthetic and athletic goals. Find me on IG: @cherylnassoSchedule a clarity call:CLICK HEREJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Do you often let your priorities go because of the inflluences of others?Do you feel guilty saying no to things because you feel like you will offend others. Do you tend to give in to what others are doing to feel accepted?Quick FitBody short tips for you today on how to learn to be a leader and stick up for yourself.Find me: Find FItBodyRXCoach Cheryl on INSTAGRAM @cherylnassoSchedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

In today's episode, I am going to be talking about self acceptance, the body positivity movement and understanding how to develop a healthy relationship with making nutritional changes OUTSIDE of just how they affect the scale. Obesity rates are rising but so is mental illness.I hope today will help bring some clarity into a better way of understanding how to dial in your nutrition and feeling GOOD about it. Find me on IG: @cherylnassoSchedule a clarity call:CLICK HEREJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Join me in this week's episode for an AT THE WHITEBOARD you do not want to miss. Former NFL and track star JAMES TOWNSEND brings his knowledge to the forefront to help guide YOU ALL on how to build EXPLOSIVE strength. A few KEY NOTES to remember from this episode:1. Finding the right STARTING POSITION is KEY. 2. Get explosive 3-4 times a week but VARY your modalities. It isn't about the barbell as much as it is your ability to push FORCE through the ground. 3. Allow for adequate recovery to allow the RIGHT Adaptations. 4. SIZE does not always mean STRENGTH, and being BIGGER won't necessarily make you STRONGER.To learn more about James Townsend or to check out some of his training programs:IG: @thejamestownsendIG (his gym) @thebraveonegym His training programs & camps : Click HereFind me: Find FItBodyRXCoach Cheryl on INSTAGRAM @cherylnassoSchedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

What separates success from failure has less to do with talent and effort and more to do with how we can handle the task at hand. Yet many people overlook the importance of going into each task with a clear intent and expectation. Negative self talk, overzealous expectations, and the misunderstanding of how our THOUGHTS manifest into our ACTIONS keeps many people stuck.Developing the discipline to take a few short minutes to train your brain may make the difference in not only your next training session, your next meal, or your next competition, but also the joy and excitement we get out of the pursuit of those things. Interested in taking yourself to the next level with mindset training?Start with this free guide to help you develop a daily journal habit each day! Linked HERE Find Tom: Instagram @mindsetRXJoin his upcoming webinar with Khan Porter HEREFind FItBodyRXCoach Cheryl on INSTAGRAM @cherylnassoSchedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Do you ever feel stuck? Like the work you need to o just requires so much physical and mental energy? Do you feel like there must be an easier way to achieve the goals you want to achieve?Join me in this short where I break down the essence of PERCEIVED EFFORT and help you understand how to channel your focus to make things FEEL easier. Find me on IG: @cherylnasso Schedule a clarity call:bit.ly/fbrxcallJoin My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Have you been hearing more about reverse dieting? Are you interested in understanding reverse dieting and if it may be right for you? Maybe you are nervous about it but know that you may benefit from it. Today's episode will hopefully help you understand some of the key factors for a successful reverse diet. Find me on IG: @cherylnasso Schedule a clarity call:CLICK HERE Join My Free Facebook Group:https://www.facebook.com/groups/14193...Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

In today's episode, I am breaking down the FitBodyRX Systems and how we get lasting results while taking a complete look at the individual. 1. Nutrition Hierarchy.2. Prerequisites to Fat Loss3. The GRIND4. Moving Into Maintenance5. Self MonitoringSchedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

In just 3 short weeks, the Holiday season will be in FULL SWING. However that does NOT need to be a recipe for disaster for you. Join the FitBodySecrets group to stay plugged in and get ready for our Holiday Accountability Group Starting in just a few short weeks!Schedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Are you feeling a little sluggish in your workouts? Have you been finding yourself awake in the middle of the night and unable to fall back asleep? Do you feel like you have made little progress in your body despite being dialed in on your nutrition? Maybe it's time to EAT MORE. Schedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

The Paleo -Zone is the original CrossFit dier. In today's short, I talk about how the principles and concepts of these two diets may have been the RIGHT methods IF the application was applied appropriately. Schedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Do you struggle to stay consistent with the things you KNOW you need to be more consistent with? Do you start the week strong only to fall off once the convenience factor is gone?Do you have a hard time following through with a nutrition plan that actually works?How do we develop consistency so that we and make more progress?Today's episode will help give you some tips and IF you take them, you may just see the CONSISTENT progress you have been looking for. Schedule a clarity call:https://formfaca.de/sm/8F3alRLhKJoin My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6e

Halloween is my FAVORITE holiday! Yet the fun around the candy isn't really as special as the opportunity we get to play the role of whoever w want to be. Today's episode is a quickie on how to enjoy your first of MANY upcoming holiday festivites for the fall season!Schedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

In today's episode, I break down the importance of taking a periodized approach to your nutrition. Most people spend entirely too much time in the fat loss phase and neglect the impact the other phases can have on learning how to maintain your results long term! Have you found it hard to break through a plateau? Have you regained weight over and over again?Schedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

How many negative things do you tell yourself on a daily basis? Do you spend more time picking yourself apart than you do bringing yourself up? In today's episode I break down some of the mindset shifts you can make to help encourage you to embrace the journey of self change by working on self acceptance. Schedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Today's FBSHORT is all about understanding the concept of intuitive eating as a SKILL rather than a natural thing. Our intuition will change as we change. The goal is to learn to INTUITIVELY eat for what our body needs .Schedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Insulin is one of the most misunderstood hormones. All while keeping this simple, I want you to understand a little more about insulin's role in the body and why insulin as a useful and important hormone. If you struggle with understanding why your insulin levels may be out of check or want a different approach to helping to regulate it, this episode may give you some key components to consider. Schedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Do you actually take the time to look at your nutrition labels before purchasing an item? Today's episode may offer you some tips on how to make better food choices at the grocery store based on your specific goals! Schedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

In today's episode I cover a few of the biggest macro tracking mistakes I see people making and offer you some tips on how to make macro tracking EASIER and more EFFECTIVE. Schedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Do you struggle with consistency on the weekends? Do you find it easy to be dialed in during the week only to fall apart on the weekends? Hopefully today's episode will shed some insight into what you may be doing wrong and how to approach your weekends with confidence. Schedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Do you feel like you can check the boxes on showing up to the gym every day yet feel a little stagnant in your progress? In today's episode I talk about group versus individualized programming and how to get more out of your training by learning to personalize your group program for your needs. Schedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Have you ever lost weight only to put it back on?Schedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

Do you feel like your body is fighting you? Does it seem like no matter what you do you can not seem to lose weight? Today I want to simplify some things that may be going on that you can NOT control while giving you somethings to consider that you CAN control. Schedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6

How do we know HOW MUCH we should be stressing the body. Today I will be breaking down metabolic stress and offering you some insight as to what the RIGHT DOSAGE may be for you. This also may help you pinpoint if maybe you are under TOO LITTLE or TOO MUCH metabolic stress. Schedule a clarity call:>>CLICK HERE <<Join My Free Facebook Group:https://www.facebook.com/groups/141933950164494Podcast Topic Request Formhttps://forms.gle/MbmLXbzLLVcbr9rv6