CrossFit Resurgens

Not bad for the third round. - @cliffdugan

Good V Bad Why do we go here?? I hear ; ... I ate so GOOD all day, but then I am BAD and snack all night Or I had a salad for lunch and was so GOOD and then I was BAD and ate a cookie at 3 so I figured I ruined my diet Or It’s the weekend and when my significant other brings home pizza I just can’t say no, so I’ll just start over again on Monday Eating well, being healthy and making progress has NOTHING to do with perfection, so NONE of these circumstances actually make any sense to feel bad about. Instead let’s think about what is ACTUALLY happening. you ate your planned meals all day, but felt like snacking all night hmm perhaps your day time meals are not enough food and so you are too hungry in the evening- perhaps you need to eat more during the day so you don’t feel deprived or starving at night - not BAD you felt like eating a cookie - it was there, it looked good, you had a volume full and fiber rich lunch and wanted a cookie - it DID NOT RUIN ANYTHING ! It actually allows for some BALANCE! 1 cookie does not ruin progress, just like 1 salad does not make you 10lbs lighter. weekends can bring on unplanned eating opportunities, perhaps instead of being mad about you think, I GET to eat pizza and if I am still hungry I can make or even order a salad to add to it and make me more full instead of denying yourself or feeling BAD. maybe you make a deal with your partner to say when you want to get pizza can you just make sure to add a salad so I can enjoy both and stay within my goals? We HAVE got to stop thinking of how we eat or move as v because we need both to be human!! Thinking about how you are planning preparing, managing your meals and exercise regularly, setting small achievable weekly tasks that keep you progressing and improving to meet your bigger long term goals is where we WIN! Beating yourself up because you weren’t perfect won’t get you anywhere! Let’s grow and become more confident by assessing and meeting ourselves where we are and making decisions that make sense to progress us forward & not wallow in self pity about eating a

Have an awesome shirt idea? This week is your time to put it down on paper and enter our shirt design contest! Winner gets a free shirt when we print your design. Enter by emailing design to Coach Jo: [email protected]

Hey do you wanna just tone up a little?? Well I’ve got news that isn’t going to happen ..... Unless you do the following ... - eat at a surplus or at least maintenance calories - Eat at least 0.8g of protein per lb of body weight - BE VERY CONSISTENT with that intake - Lift heavy weights (for you) - Be patient - THEN work on fat loss More details... Majority of folks Who come to me tell me they want to just tone up a little bit, but have no idea how much work that actually takes. Or what it looks like. Losing fat and gaining muscle are OPPOSITE goals. Did you know... guess what ....we all have muscle! you just can’t always it because it’s covered by a layer of fat. when you lose Fat and not muscle you will be able to more definition. in order to do this you must lift heavy -for you- weights and continue to progress with them you also need to eat consistent protein that is right for you. also enough calories to not lose muscle as well as not gain fat but lose it -tricky and takes longer when you are losing more than 2lbs a week and especially not doing the previously mentioned things, you are likely losing muscle. Which will also Make it harder to .... Tone Up So let’s get back to basics ... Lift more often, eat enough, eat enough protein, Be PATIENT Get a Dexa Scan to asses your body composition Do not rely on the scale for progress only Take progress pics And measurements Want help with this..... HMU Don’t believe the hype and fast fix promises y’all! #nobullshit #real #truth #protein #toneup #leanmass #dexa #bodycomp #dontbelievethehype #trustaprofessional #investinyourself #patience #consistency #growthmindsetcoach

It’s Monday, time to start my diet Is this you? Do you feel like this every Monday? ... If this is you, please give me a call, a text, a DM, an email, a story shout out .... whatever!! I am here to help you STOP this thought process. There is such a thing as getting back on track, but Starting Over? Every. Single. Week? That sounds Exhausting!! Perfection DOESN’T EXIST so stop beating yourself up about it!! I am launching a Group Program in January 2021 that will end this cycle for you, for GOOD! Don’t believe this could actually happen? Well ask yourself this... how many 30-day, detox, slim tea, keto, fasting, cleanses, essential oil Diet or life changing 2 week 10lb promise weight loss trials have you done only to be reading this post and think .... she’s seeing me! Then set up a call! Let’s talk this out! I WANT TO END this cycle for you for good! If you’re ready to WORK ON YOURSELF, then please let me be your guide! If you want to learn more about how my Learn, Lose, Live program can improve your life and health, HMU!! Link in bio to set up a FREE 15min CALL, Lets stop this cycle!! #dietitian #nutrition #fitness #healthy #weightloss #healthylifestyle #food #foodie #fit #activelifestyle #fatloss #dietitiansofinstagram #dontdiet #weightlossjourney #healthyeating #wellness #mealprep #entreprenuer #journey #mindset #girlboss #crossfit #nutritioncoach #nofaddiets #committed #growthmindset #progressoverperfection #learning #growing #bebetternow

How it started vs How it’s going! With a few technical adjustments and the best hype team around @cmahnich got his first bar muscle up today #crossfit #weare #morethanagym #morethanaworkout #morethananathlete #weareresurgens #getyourmindright

Repost @nutritionnowllc 28y/o me v 38y/o me The 28 y/o on the left, was a Brand New RD who thought she knew a lot..... Turns out I was just as confused as a lot of peeps... - I was about 20-25lbs heavier than today - I still thought restriction was the only way to lose weight and was IMPATIENT AF! I had already done a figure competition just 2 yrs prior where I was 135lbs super lean ~17%. (swipe to see ) then where I am now ~21% Turns out I was definitely wrong 38 y/o me on the right is 20-25lbs lighter, Light years Leaner and can maintain and enjoy life because I STOPPED listening to all the #fastfixes #30daysanddone #dietculture #bs I am in the best shape of my life now than I was 10+ yrs ago! How did this happen well like I said I started listening to what I KNOW to be true.... - Awareness - what are you currently doing that is truly keeping you from where you want to be ??! - Working/losing/changing - using the information, knowledge and experience everyone gains but doesn’t use appropriately to make a change and being patient & consistent & realistic, along with my guidance - Then taking these results and learning how to maintain them is the real key to success. This is where you get off the of weight-loss and re-gain It has been a good 5+yrs or so of continuing to improve and NEVER regaining my weight back.... I drink I eat & and I CONSISTENTLY> not perfectly ! . I know what it feels like to not be where you want to be, so if you are looking for a life change not just another diet.... I am your girl!! . I am looking for people to participate in an 8 week Learn, Lose and Live-program in 2021 This program is NOT a quick fix but I can guarantee it will change you in more ways than just weight loss. What do you get?? - 1 initial personal consult after completing a food diary - 2 (optional) weekly Zoom calls to ask me questions or talk about your experience - Weekly accountability using my @gethealthie app - A private FB group - Weekly recipes, education - We also work on mindset DM @nutritionnowllc if you are interested in learning more and stopping the weight-loss/gain cycle

Holiday Mindset . This week we will enjoy Thanksgiving in a year of complete and utter Disarray. . This year when seeing family and/or friends is almost forbidden, and things seems to be getting worse before they get better, we are still progressing forward.... . We have just a few more weeks until a new year is upon us. Unfortunately a new year doesn’t seem to mean anything different just yet. . So we enter this holiday season with fear & anxiety of not knowing when normal will return..... so why are we also putting even more stress on ourselves to be good with our diet and exercise over the holidays??? . Any client of mine knows that I do not promote perfection or restriction ever. I think there is a time and place for work that needs to happen in order to reach your goals but 1 day or even long weekend is NOT going to ruin your total progress. Did you read that ?? Why is it that everyone gets so over anxious about 1 day a year to offset their entire progress roadmap? No one ever feels this stressed out over a Saturday, right ? Saturday’s happen 52x year or so. So why does Thanksgiving 1xyr mean so much??? I believe it has to do with how we used to treat it. A time where we let our guard down, ate comfort foods and might just continue throughout the weekend. . But what is wrong with that ?!? . I say enjoy yourself and YOU DECIDE what feels right to you. Again 1 weekend or even 4 days are not going to make/break your whole progress. . Focus on being Grateful and getter better each day.... HAPPY THANKSGIVING YA’LL #dietitian #nutrition #fitness #healthy #weightloss #healthylifestyle #food #foodie #fit #activelifestyle #fatloss #dietitiansofinstagram #dontdiet #weightlossjourney #healthyeating #wellness #mealprep #entreprenuer #journey #mindset #girlboss #crossfit #nutritioncoach #nofaddiets #committed #holiday #mindset #thanksgiving

same goal new year? Are you thinking about 2021 and how we all need a serious reset? I know I am! When we set out to achieve big goals, we get knocked down by the simple fact that generally change and accomplishment TAKE TIME! ... I could go on and on, "good things come to those who wait" or "practice makes perfect" or patience is a virtue" etc, etc. Having goals like losing weight or getting stronger are AWESOME! But they don't happen without a plan, tracking progress and staying accountable to the journey ahead. Think about it, (if all things were perfect) in order to lose just 1 pound a week you need to be in a calorie deficit of ~500cal/day on average. So you do that for 5 days in a row and you don't see the scale move and you are thinking, ugh this is never going to work. But 1 pound of fat =~3500cal so 5 days at a 500 calorie deficit is only 2500cal, and you still need to factor in the scale itself is not a perfect way to track success, it is a tool to use and track over time. Also how are you achieving this 500cal deficit? eating less, or eating less and exercise? Are you doing too much too soon?Did you give up an entire food group? Is it sustainable to reach your total goal? Or after only 3 weeks are you starving and give up because you didn't lose 20 lbs yet? You need to remember that all of the other things that you are doing also need to be considered. What changes are you making to your day to day life that will help you stay consistent? We didn't come out of the womb walking, and we didn't graduate from school in a week, big accomplishments take TIME. When you can focus on the journey and the steps you need to take to get there, you will have a much better experience and likely not have to repeat the frustrations. This is where hiring a nutrition coach, like myself, can play a big role in managing your ultimate success. - I keep you accountable - help you understand what kind of calorie deficit you need to be in - set goals - provide education - help you see the big picture - and most importantly guide you along the way when obstacles come up -they always do! So if you are planning on making some changes for 2021 I suggest hiring me!

Happiest of Birthday’s to our leader You make us more than a gym. More than a workout. You make us Resurgens. #crossfit #leadership #leader #weare #morethanaworkout #morethanagym #weareresurgens

#Repost Micro AND Macro > both matter here’s why As we set new goals for this new year remember that in order to make successful changes we need to think MICRO b4 MACRO No I am not talking about food micro/macros ... What I mean is our Goal of losing 10-50lbs is the MACRO goal But in order to achieve this we need to have multiple MICRO goals that help us on our way! Think of Micro goals as the stepping stones or the mini tests that make you better and smarter and more confident to take on the next task and then the next and so on. You want to eat healthier and maybe lose weight, so you start by doing in 3 servings of fruit per day then you upgrade to veggies at lunch and dinner then you add planning meals for the week then you make plans for your weekends etc etc Each level, each step, each habit that you stack takes you to another level. Each level gets you better and more confident in achieving your long term big goals. When you take on too much at one time you end up biting off more than you can chew #startliving #LearnLoseLive #dontdiet #dietitian #nutrition #fitness #healthy #weightloss #healthylifestyle #food #foodie #fit #activelifestyle #fatloss #dietitiansofinstagram #dontdiet #weightlossjourney #healthyeating #wellness #mealprep #entreprenuer #journey #mindset #girlboss #crossfit #nutritioncoach #nofaddiets #habitstacking

TOMORROW during classes we’re doing the @nobleclayfit 2k row!#NC2KRow Join our team and donate! https://www.classy.org/give/302609/ More info:... Noble Clay Fitness is a non-profit organization owned and operated by my friend Ben Davis. Ben & I go back 10 years as he previously was a part owner of CrossFit No Excuses and then continued his fitness career with Iron Tribe Fitness in Ponce Highlands and West Midtown. As long as I have known Ben, God has put a burden on his heart for serving and applying his passion to underserved areas that do not have access to top notch coaching & facilities. Ben moved his family to inner-city Atlanta to serve a need where very few have chosen or succeeded. Noble Clay was started over 3 years ago with the vision of transforming lives and communities through whole-body wellness. Because of racial inequality, for many living in inner-city communities, gym memberships, access to fitness coaching, and other resources are out of reach. As a result, a health crisis is now adversely affecting under-resourced communities. This is a great opportunity for us to reach outside the 4 walls of Resurgens and make an impact in our local community where the lack of wellness education & access to quality fitness training has only been amplified over this past year with covid-19.

In honor of Veteran’s day we will be doing the Hero Wod Chad this coming Saturday. Please see below for details. There will be no open gym.... Class Times: 8:00, 9:30, 11:00 Only CHAD, Veteran Suicide Prevention (For Time) 1000x Box Step-Ups (20in for all) Team or Partner or Individual 4 Options: 1. Bodyweight (No Rucksack/Vest) 2. 20/14lb Weighted Vest 3. 30/20lb Rucksack 4. 45lb Rucksack Together with Sara Wilkinson, we bring you the hero workout "Chad", in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad's life and legacy and by raising awareness for suicide prevention. All proceeds from Chad 1000X patches and t-shirts sold will go to brain and mental health programs funded by the Navy SEAL Foundation, a GORUCK Official Partner. #CHAD1000X

Congrats to our very own @cmahnich for taking 2nd place in December’s competition Iron Courage Games !!

To be sustainable, the #800gChallenge requires consistently making better choices throughout the day. Why not start with your very 1st meal ?? If you are having a hard time hitting that 800g total, how does breakfast look?... By putting 200-300g grams in the bank at breakfast, you are setting yourself up for success and flexibility later in the day. . Try an omelet with 25g each of green peppers, mushrooms and onions (75g total) . Add 100g (now at 175g) . Have a side of 75g of . 250g to start the day! . And I bet you are VERY satisfied!! . Let’s get after it!! Whole food makes us feel better, and keeps us full!! . @optimizemenutrition #800gchallenge #puttingametriconquality #healthyeatingwithouttheobsession #bebetternow #nutritionnow #bebetternow See more

#Repost @nutritionnowllc with @make_repost Welcome to Week 1 of the #800gChallenge! You can now start to log your scores in @wodify rise. Make sure you download the wodifyrise app! ... While you should weigh and measure your fruits and veggies at home or work, you can estimate quantities when eating out or on the road. A simple tip is that 1 cup of many fruits or vegetables is ~100g (except leafy greens which are ~25g/cup). As shown, a closed fist is about the size of a cup. Lighter items are closer to 100g/cup and heavier items are closer to 160g/cup. Don’t be afraid to eyeball it; you will likely be within 20-30 grams. And all that weighing and measuring at home will help make this more accurate over time. @optimizemenutrition #800gchallenge #puttingametriconquality #healthyeatingwithouttheobsession #bebetternow @crossfitresurgens @dexafit_atlanta @cfperimeter See more

Building strength through tempo front squats today. 3 secs down, 3 sec pause under tension. Eccentric contractions promote greater gains in strength, muscle mass and neural adaptations. @crossfit #crossfit #resurgens #weare #morethanagym #morethanaworkout #health

#Repost @nutritionnowllc with @make_repost On!! Are you ready for the #800gchallenge ??? @leighannw5 is!! ... This is the Last Day to register !!! Hit the link in my bio and sign up! Then get to the grocery store and/or @costco or @instacart and get your fruits and veggies . Let’s have some fun, learn a little and develop better habits that will stick with you!! It’s not a diet!! But maybe a little competition #dietitian #nutrition #fitness #healthy #weightloss #healthylifestyle #food #foodie #fit #activelifestyle #fatloss #dietitiansofinstagram #dontdiet #weightlossjourney #healthyeating #wellness #mealprep #entreprenuer #journey #mindset #girlboss #crossfit #nutritioncoach #nofaddiets #800gramchallenge

#Repost @nutritionnowllc with @make_repost Join Us!! All you need is a food scale or measuring cups and and an open mind That’s right, it doesn’t matter how you weigh/measure it for the #800gChallenge. Sure, you could game or cheat by eating the heaviest fruits and veggies possible to get more weight. ... But the real beauty of this is that it makes it easy in the kitchen with multiple ways to include fruits and veggies! It’s a fantastic way to start getting your kiddos to eat better too!! Maybe have them challenged to eat 400g/day while you are getting your 800g/day in! It’s a WIN/WIN for everyone!!! This is the last call to sign-up! Challenge starts Monday 10/19!!! Sign up $35pp @ LINK IN BIO by Sunday 10/18 @optimizemenutrition #800gChallenge #puttingametriconquality #healthyeatingwithouttheobsession #risetothechallenge #wodifyrise #bebetternow #kidsnutrition #familynutrition #easy #fun #food #fruits #veggies #getinmybelly

@nutritionnowllc with @make_repost and health? YES! The #800gChallenge allows for dietary indiscretions! ... While donuts are not typically associated with health, we also understand perfect diets are practically impossible. And more importantly they are Yummy Hit your 800 grams of fruits and veggies a day and eat whatever else you want. The goal is not to discriminate, rather elevate your inclusion of all types of foods Join me and lots of other folks learn how to incorporate more nutrients into your day while having fun with a little friendly competition right before the holidays!! Sign up @ LINK IN BIO by 10/18 Join us 10/15 for a FB Live event to answer any and all questions and learn more about the challenge. @optimizemenutrition #800gChallenge #puttingametriconquality #healthyeatingwithouttheobsession #risetothechallenge #wodifyrise #bebetternow #dietitian #nutrition #fitness #healthy #weightloss #healthylifestyle #food #foodie #fit #activelifestyle #fatloss #dietitiansofinstagram #dontdiet #weightlossjourney #healthyeating #wellness #mealprep #entreprenuer #journey #mindset #crossfit #nutritioncoach #nofaddiets

Just want to say how proud I am of all the teams that competed today! One thing Resurgens is always known for and showing up on is our adherence to form and quality of movements. I had multiple people come up to me and compliment our teams on our movement quality.... Good job team. Proud of our community and how our gym is represented on the competition floor! We are more than a gym! We are more than a workout! We are Resurgens! -Coach Wes- #crossfit #community #family

Do you watch your Carbs? Eat Paleo? Count calories? Or pay attention at all to what you eat?? Well this challenge is for ANYONE who needs to recheck their intake of FOOD FROM THE ... Eating fruits and vegetables is the best way to improve your overall health!! So join us for a fun Challenge @crossfitresurgens @cfperimeter @dexafit_atlanta Doesn’t matter what fruits and veggies you like, the #800gChallenge can work for you. It even can be overlaid on any macro targets of your choice. No foods are eliminated; it’s healthy eating without the obsession! Cost is $35per person, open to ANYONE! Friendly competition, leaderboard on @wodifyrise FB group and weekly information to help you succeed!! Sign up LINK IN BIO by 10/18. Also, join us Oct 15th for a FB live event to learn more about the challenge. PRIZES WILL BE HAD FOR @optimizemenutrition #800gChallenge #puttingametriconquality #risetothechallenge #wodifyrise #bebetternow

#Repost @nutritionnowllc with @make_repost What’s the #800gChallenge??? I’m glad you asked ... It’s a simple way to measure quality in the diet. Eat 800 grams (by weight) of fruits and vegetables per day. No other foods are eliminated in the challenge. Eat the macros you want. Eat the fruits or veggies you like. Challenge dates are Oct 19 - Nov 15 Cost is $35 per person. *OPEN TO ANYONE ANYWHERE Let’s gain some awareness, eat some good food and perhaps learn a little along the way Sign up in @wodify CLICK LINK IN BIO by [Oct 18th]. More information available on the blog and at the FB live event on Oct 15th. 4 weeks- fruits/veggies/friendly competition C’mon and grab a friend and/or a loved one who could use some motivation to up their nutrition game !! @optimizemenutrition #800gChallenge #puttingametriconquality #healthyeatingwithouttheobsession #risetothechallenge #wodifyrise #bebetternow #nutritionnow #crossfit #800g

#Repost @nutritionnowllc with @make_repost How many Fruits and veggies do you eat daily ??? Let’s find out and have fun doing it!! ... Leader board and prizes .... who doesn’t like a little competition! We are registered for the #800gChallenge powered by @optimizemenutrition and @wodify. A fun twist on eating healthy! @crossfitresurgens @cfperimeter and @dexafit_atlanta are all participating in the #800gchallenge BUT EVERYONE IS WELCOME TO JOIN!! Family - friends anyone!! This is a challenge to eat 800grams/day of fruits and vegetables in weight for 4 weeks. No other food restrictions, you can eat anything else that you want! The goal is to make you more aware of your fruit and vegetable intake and hopefully develop some healthier habits along the way. We are starting on Oct 19 Nov 15 Register at the link in my bio until Oct 18th, it’s just $35/pp and the more folks the Better the PRIZES Stay tuned for more details. @optimizemenutrition #800gChallenge #puttingametriconquality #healthyeatingwithouttheobsession #risetothechallenge #wodifyrise #bebetternow

#CrossFit. There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination,... agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills. Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice. @doooker | @karipearcecrossfit

May the healing continue. Never forget.

It’s not too late to add to our food donations for @mustministries! Bring in canned goods and non-perishable food this week in order to help love on our neighbors.