Is your current diet preventing you from becoming the best version of you? Are you struggling with losing weight or maintaining a weight loss? Are you ready and willing to make changes and be held accountable? Introducing a new program at CrossFit 7220. This is not a “challenge” or a competition, rather an opportunity to devote time and attention to nutrition and creating sustainable habits. Although there is an end date to the supervised program, the intent is to “kickstart” dietary change that continues for a lifetime. Program will run September 19th - November 20th Priority early registrat ..read more

Shared by Michelle Visser: certified mindfulness coach In the early 1970’s Jon Kabat Zin developed a methodology for practicing Mindfulness to conduct research on the effectiveness of the practice for patients with chronic illnesses in which there appeared to be no medical solutions. The hope was that the practice would allow patients to develop coping mechanisms for co-existing with the physical and emotional difficulties of their condition. His definition of Mindfulness is: “Present moment, nonjudgemental awareness.” The ability to be attentive to whatever is happening in the present moment ..read more

In the wake of a global pandemic where general health and wellness has proven to be lifesaving for many, we feel a focus on improving nutrition is more important than ever. This nutrition challenge will be our longest, most comprehensive challenge yet to hopefully promote positive, sustainable change for everyone who participates. We all know by now that improving our health and fitness is not the result of ONE thing, rather the aggregation of many behaviors that produce positive change. During the first month we will focus on cleaning up our eating and revisiting some basic principles. Every ..read more

With busy lives and hectic schedules, sometimes we don't make (or have) the time to sit down to 2-3 meals each day. Instead we find ourselves in "grab-n-go" mode. There are a few potential problems with snacking throughout the day: It's easier to grab a bag of chips to eat on the car ride than to chop up fresh vegetables. So.... more often than not, the convenient foods we snack on are processed vs. whole foods. These processed foods usually contain refined carbohydrates causing our body to release high levels of insulin. When we couple these high levels with persistency (i.e. eating every c ..read more

When it comes to physical fitness, body composition and health; sleep is just as important as drinking water, eating healthy and getting exercise. Being well rested is a key component in weight loss/management and leads to overall better health. Poor and insufficient sleep alter hormone levels in the body that help to regulate hunger and satiety. Lack of sleep can make us eat more during our waking hours, and also drive us to crave less healthful foods. The amount of good sleep a body gets is directly related to maintaining a healthy diet and muscle to body fat ratio. Everyone needs 7.5 hours ..read more

We all inherently know that drinking water benefits us. Many of us often have days when we fall short on our water intake, and many times we may not even realize it. Low energy, headaches, constipation, dry skin are all possible side effects of insufficient hydration. How much water do we need...... While you should try to reach an optimal level of hydration, keep in mind that more is not always better... there are dangers of over hydrating. Drinking copious amounts of water in a short time can lead to fatal water intoxication and those with certain heart conditions have to be cautious about ..read more

February Challenge: Perform one act of kindness each day in February. It can be anonymous (but it doesn't have to be). These acts of kindness can be towards family, friends, co-workers or strangers. It can be as simple as sending a nice text message or as extravagant as buying a stranger a meal. At CrossFit 7220 we are all about community. We know that by being humble, hungry, and happy we get the most out of life while helping others do the same. We hope as we focus each day on how we can lift others up, we will be less likely to dwell on any negativity in the world. Also this FEBRUARY We're ..read more

We’ve made it 10 days ya’ll! Surely these first 10 days are the hardest, and the next 20 will go even more smoothly. As expected, last weekend was the real challenge so far. The NFL, clearly uninformed as to the goings-on of the CrossFit 7220 community, decided to have a weekend with SIX playoff games. That’s roughly 20 hours of weekend time that I would have been spending beer in hand. Making it through that weekend without a single sip of booze gives me confidence that I can make it through the rest of the playoffs! In terms of my other streaks, I’ve not broken a single one. I can say with ..read more

1/5/21 - So day one was a resounding success! No cold sweats, no passing out, no uncontrollable shaking. I’m going to take that as not being an alcoholic and breathe a sigh of relief. Hardest part was the fast I think. My own experience with fasting for the past couple of years has taught me that it takes a week or two for my brain to stop sending those hunger signals so strongly at about the 8-12 hour mark. Once they subside a bit, it really isn’t that hard. Remember, if you are trying fasting for the first time, that the feelings of hunger do not last. Once you start feeling hungry, it doesn ..read more

1/4/21 -So I’ve decided to keep a bit of a journal for this sweets and alcohol detox. Today is officially day one, and I am feeling good. 2020 was a very strange year indeed, and I picked up some pretty bad habits around eating and drinking. Namely, eating too many sweets and drinking too much booze. So this is going to be a great way to start building more positive habits! I know that this will be my most difficult detox yet, but I’m feeling very positive at the moment! I’m going to try using a few new apps to help me along the way. The first I’ll talk about here is called Streaks. Streaks i ..read more