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Home Start Here Getting Started Membership Options Visitors Schedule Get In Touch About What is CrossFit? Coaches Testimonials FAQ Programs Personal Training Hybrid CrossFit CrossFit Classes Individual Design CrossFit Teens CrossFit Kids Fit2Ski Nutrition Nutrition Coaching Success Stories InBody Scan 60 Day Macro Challenge Blog

Sandpoint Idaho's Premier Functional Fitness Facility

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CROSSFIT SANDPOINT

219 OLIVE AVE, SANDPOINT ID

(P) 208-610-2220

SCHEDULE A NO SWEAT INTRO

208-584-5884 | 215 S. Olive Street, Sandpoint ID | kenny@crossfitsandpoint.com

Glen's been part of the CrossFit Sandpoint family since the beginning. He's a firefighter, father, husband, and about a million other things. Sometimes those things mean your health and nutrition slowly take a backseat. He came to us fully ready to make a change, and what he accomplished in 60 days is pretty incredible. These results are definitely not the normal, but every once in awhile someone takes it to the next level! Congratulations @snowbikeaddict, you crushed the last #60daymacrochallenge. .

Interested in starting your own journey? Our next Challenge starts January 8th, are you in? Link to all the details in our bio. Let's rethink the way you think about food and make a lasting change.

#crossfit #sandpoint #7b #fitfam #fitness #strengthandconditioning #getacoachnotagym #7bliving #northidaho #fitness #nutrition #precisionnutritioncoach #macrolifestyle #flexibledieting #protein #twobrainbusiness

IT’S COMING…

Maybe not today. Probably not tomorrow. Heck, let's be honest, not even till after Christmas and New Year's. 🎉

But you and I both know that the time to get back on a positive nutrition path is coming soon. 🥦

The holidays are full of family, cheer, and good times. They are also semi full of drama, stress, and calories! 🍷

Fear not, we have you covered. Our 60-day Macro Challenge is here to guide you in the right direction. To take your enthusiasm for self-improvement and renewal in the new year and show you the way. 💪

Over a 2 month time, we will empower you with discipline, education, and support to achieve your goals and kick-start the New Year. The Challenge starts on January 8th with a prep week and runs through March 14th. 🎉

ALL the details at the LINK IN OUR BIO! What are you waiting for, commit to rethinking the way you think about food TODAY! Spots are limited!

It's Saturday! Grab your loved ones and get out and MOVE. Be the catalyst for change in your home, in your workplace, with your friends. Take the first step and your people around you will notice! .

What's your plan to MOVE today? We want to hear it. .

#crossfit #sandpoint #7b #fitfam #fitness #strengthandconditioning #getacoachnotagym #7bliving #northidaho #fitness #nutrition #precisionnutritioncoach #macrolifestyle #flexibledieting #protein #twobrainbusiness

This is the most important macro if you want to gain lean muscle and look great.

Why it matters:
It is a component of every cell in your body. In fact, hair and nails are mostly made of protein.
Your body uses it to build and repair tissue.
You need it to make enzymes, hormones, and other body chemicals.

It is an important building block of bones, muscles, cartilage, skin, and blood.

What happens if you don’t get enough? Protein is key in muscle-building, so if you’re not getting the adequate amount protein you may find it difficult to build or maintain muscle mass, and you may feel weak or tired.

Protein helps you recover after exercise, it reduces muscle soreness and it helps build that lean (toned) muscle everyone is looking for. Protein also helps us feel full longer so when we’re eating a clean, balanced diet, making sure that every meal contains a good serving of lean meats is really important.
In our experience, most people are under eating protein, drastically. Generally, women need between 80-120g of protein a day and most men need closer to 140-160g a day! Or in layman's terms, women need 4-5 palm size servings of lean protein and men need 7-8 palm size servings. Are you getting enough?
Protein can be found in meat of all kinds, eggs, dairy, beans, whole grains, nuts and seeds and protein supplements like whey.
So how do you start? The best way to increase your protein intake is to start paying attention. When you’re building a meal start with protein and build the rest of your meal around it. Quick protein snacks like hard-boiled eggs, lunch meat, beef jerky, and protein powders are lifesavers on busy days. At first, it may feel like a LOT of meat, but your body begins to adjust after a week or two and then it starts to crave it! Give it a try, aim for four meals this week all featuring at least 20g of protein. Let us know how you feel!

#crossfit #sandpoint #7b #fitfam #fitness #strengthandconditioning #getacoachnotagym #7bliving #northidaho #fitness #nutrition #precisionnutritioncoach #macrolifestyle #flexibledieting #protein #twobrainbusiness #wellnesswednesday

Have you heard people talking about “Counting their Macros” and wondered what the hell they’re talking about? While it may seem like a new diet trend, counting macros is actually a tried and true balanced method that takes calorie counting one step further.
So what is a macro? It’s in the name...Macro (large) Nutrients. Nutrients our body needs in large amounts to function optimally. You may hear some people refer to them as Macros and really they’re simply talking about Protein, Fat and Carbohydrates, the three macronutrients. Read the back of any food label and you’ll see these elements listed out in grams.
We care a lot about macronutrients around here because they are not all created equally and 2000 calories of doughnuts is very different than 2000 calories of chicken and vegetables.
When you’re counting macros you’re counting calories but with more meaning. Counting calories works because (think weight watchers) you’re controlling the energy balance in your body. Meaning you know how many calories you’re eating and those calories are less than the calories you’re expending so, viola you lose weight. At the end of the day no matter what eating plan you’re following it’s still about calories in and calories out. There’s no magic it’s just science. So, whether it’s keto, Whole30, vegan, vegetarian, fruitarian ($100 bucks to anyone who can name that movie!) if you’re eating more calories than you’re burning you gain weight. That’s it, it’s that simple.
Where calorie counting stops short is in composition, how all the macronutrients work together and in what proportions. If you’re getting all your calories from carbohydrates and fat, you probably don’t feel great (sluggish, exhausted, bloated??) If you’re not getting enough carbohydrates and you’re working out, you probably feel like crap. It’s not just about calories, it’s about the makeup of those calories and how they all play together!

#crossfit #sandpoint #7b #fitfam #fitness #strengthandconditioning #getacoachnotagym #7bliving #northidaho #fitness #nutrition #precisionnutritioncoach #macrolifestyle #flexibledieting #protein #twobrainbusiness #wellnesswednesday

"Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports." - Greg Glassman (The only thing we'd add is "Sleep like it's your job") #crossfit #sandpoint #7b #fitfam #fitness #strengthandconditioning #getacoachnotagym #7bliving #northidaho #fitness #nutrition #precisionnutritioncoach #macrolifestyle #flexibledieting #protein #twobrainbusiness

Like it or not, we’re influenced by the 5 people that we spend the most time with in our lives.
It affects everything from our financial situation, to the decisions we make, to our personalities. Think about your five. Are they helping you be your best self? Do they encourage you to be better, try new things and live a full life?

Joining a gym with a community culture or other form of fitness group like martial arts, running clubs, ski groups, etc. can help with this. Find people who you want to be more like and spend as much time with them as you can, without getting a restraining order issued... #crossfit #sandpoint #7b #fitfam #fitness #strengthandconditioning #getacoachnotagym #7bliving #northidaho #fitness #nutrition #precisionnutritioncoach #macrolifestyle #flexibledieting #protein #twobrainbusiness

Winter can be brutal on the psyche, especially in the Northern Latitudes. Anyone find themselves on the verge of committing capital crimes, getting divorced or wanting to pick up your life and move when the sun hasn't shone in days?

Here are a few tips for keeping the winter blues at bay... 1. Supplement with vitamin D/K2, -
2. Try some neurotransmitter support in the form of 5HTP, St. John's Wort, or others (consult your Dr. beforehand, especially if you're already on anti-depressants or other prescriptions.

3. Workout earlier in the day (not feasible for everyone, but when the sun has already been down for two hours, trying to work out in the evening only further messes with your sleep/wake patterns

4. Try a @happylight for some additional light exposure.

5. Use a light alarm clock to wake up in the morning.
6. Limit electronics and phone usage in the morning and evening while it's dark.

7. Plan a trip to somewhere sunny!
8. And of course, get outside when you can!

#crossfit #sandpoint #7b #fitfam #fitness #strengthandconditioning #getacoachnotagym #7bliving #northidaho #fitness #nutrition #precisionnutritioncoach #macrolifestyle #flexibledieting #protein #twobrainbusiness #winterblues

We do our best to live in an attitude of gratitude. We're pretty lucky to have a community of amazing people working together to live their best, healthiest lives. From our coaches who give countless hours of their time to be the best they can for every member in our gym. To the random acts of kindness we see every day between members; the high-fives, the cheering, and encouragement, the hug on a hard day. We don't take it for granted that this is a pretty amazing place to get to be and that each and every one of you makes it so.
Today and every day we hope you'll take some time for gratitude. Wishing you a wonderful day filled with family, friends and stretchy pants! -Kenny, Jenn and The CrossFit Sandpoint Team

As we move into the holiday season the best way to stay on track is to have a plan for your health and nutrition. We'll be talking about this a lot over the coming weeks, but for now let's focus on movement. You might notice your routine is off over the next month, you probably have a calendar full of "have-tos" which may not include time for yourself. It's easy to let our workout routine slip when there are so many other opportunities for socializing. Couple that with a plethora of treats, libations, and decadent food and it's a recipe for a rough start to January.
This year, what about practicing moderation in the kitchen and in the gym. If you can't make it to the gym on your normal schedule, what really matters is that you're moving. Take a long walk, do some yoga, hop on your bike just move.
So tomorrow, on the day of stretchy pants, 6 courses and pies bigger than your head, why not start the day with exercise. Grab your family, get outside and move. Then you can feel a little bit better about that second (okay third) piece of pie!

#crossfit #sandpoint #7b #fitfam #fitness #strengthandconditioning #getacoachnotagym #7bliving #northidaho #fitness #nutrition #precisionnutritioncoach #macrolifestyle #flexibledieting #protein #twobrainbusiness

What's one small (even tiny) change you can make this week for better health?
Shifting one small thing at a time can lead to massive results long-term. You don't have to flip your world upside down, start small, give yourself one step towards better health.
So tell us, what will you do this week to start your journey to better health?

#crossfit #sandpoint #7b #fitfam #fitness #strengthandconditioning #getacoachnotagym #7bliving #northidaho #fitness #nutrition #precisionnutritioncoach #macrolifestyle #flexibledieting #protein #twobrainbusiness #motivationmondays #startsmall #habitbasednutrition

#sliceanddicesunday
Preparation is the key to success in almost everything we do. A goal without a plan is just a dream. Put a plan together and suddenly that goal is achievable. The same applies to healthy eating. You have to have a plan and it’s going to require you to make some changes in habits to get there.
Your success is going to rely heavily on planning, preparing and cooking and your own food--unfortunately there’s no “easy” button for this. When we eat out or rely heavily on prepackaged foods we have far less control over what we’re actually consuming. Sure we can ask questions, read labels and hope for the best, but the best way to ensure that you actually know exactly what’s in the food you’re making is to (you guessed it) make the food yourself. You don’t have to be a master chef, but you will need to grill some chicken, saute veggies and work a blender.
We encourage clients to get a handful of vegetables with every meal. Vegetables provide our bodies with essential micronutrients and the fiber they provide helps keep you full longer.
One #habit that will set you up for success is washing and chopping veggies to have on hand throughout the week. Making your favorite greens easily accessible means you’re a lot more likely to add them to a meal, even when you’re stretched for time.
This week, after shopping, instead of taking those veggies and shoving them in the crisper drawer, go one step further... 🥗Start by washing everything. Chop lettuces and greens ahead of time for easy access. Store them in Ziplock bags or containers. Adding a paper towel to the bag will help them stay fresh longer. 🥗Chop veggies like carrots, onions, broccoli, and garlic or any other bulk veggies you’ll use multiple times throughout the week. Spending twenty minutes at the beginning of your week will save you hours throughout the week. Now all you have to do is dump them into a pan and you’re that much closer to a healthy meal. No excuses!

#crossfit #sandpoint #7b #fitfam #fitness #7bliving #northidaho #fitness #nutrition #precisionnutritioncoach #macrolifestyle #flexibledieting #protein #twobrainbusiness #mealprepsunday #mealprepideas

How should I workout on my own?
The short answer is: If you're doing it for vitality and health, it doesn't matter too much as long as you move in a way gets you breathing harder and exerts some energy.
The longer answer is: If you're doing it for vitality and health, move in multiple directions in a variety of levels of exertion. Aim to be well rounded and use your body in the ways that it can be used. Push, pull, squat, bend and use your core to stabilize. Walk, run, carry, crawl, swim, bike and more. Sometimes go hard, sometimes go easy. Find something that keeps you entertained and going back and do that. It can be weighted, it can be cardio, it can be individual, it can be in group. It can be outside or inside. It can be martial arts or dance. Whatever! Just have fun and keep doing it.
Longest answer is: If you have a more specific goal in mind other than moving for vitality and health, you're likely going to need some guidance. Our expert coaches can help with that.

Schedule a time to talk to one of our coaches today (link in our bio). #crossfit #sandpoint #7b #fitfam #fitness #strengthandconditioning #getacoachnotagym #7bliving #northidaho #fitness #nutrition #precisionnutritioncoach #macrolifestyle #flexibledieting #protein #twobrainbusiness

Is your workout fun? Do you leave feeling challenged, fulfilled and having laughed with friends? If not, you need a new workout!
If you're feeling stuck in a routine that isn't working we can help! Schedule a No Sweat Intro by clicking on the link in our bio.
#crossfit #sandpoint #7b #fitfam #fitness #strengthandconditioning #getacoachnotagym #7bliving #northidaho #fitness #nutrition #precisionnutritioncoach #macrolifestyle #flexibledieting #protein #twobrainbusiness

Happy #TacoTuesday 🌮

Tacos are a staple meal in my household and are a great healthy option to make even when you're counting macros. They offer so much flavor, room for creativity, and can be a super easy weeknight meal to put together with very little planning.
When I make this meal during the week I like to use a pre-made jar of tomatillo salsa. I love to make my own on the weekends, but this just isn't always an option when I am busy. You can buy a pre-made jar of tomatillo salsa from the store, just remember to check nutrition information to make sure there is no added sugar! I like the Herdez Roasted Tomatillo Salsa that can be found in the Mexican food aisle at most grocery stores.
Try this quick recipe:
🌮put 2-3 chicken breasts in the bottom of your crockpot 🌮Add in 1 sliced yellow onion, one jar of tomatillo salsa, and 12-16 oz. of low or no sodium added Organic chicken stock. 🌮Cook on low for 6 - 8 hours, or on high for 3-4 hours. 30 minutes before dinner pull the chicken breasts out of the crockpot and shred into small pieces and then stir back into cooking liquid for an additional 30 minutes. 🌮While it's simmering chop your toppings and grab some delicious yellow-corn tortillas and you are ready to go! I recommend cilantro, avocado, onion (yellow or green), cabbage and LOTS of freshly squeezed lime. 🌮Hot sauce is also a must! Valentina hot sauce is incredibly versatile and can be used on a variety of dishes. To keep your tortillas from falling apart give them a quick char over an open gas flame or they can be toughened up in a skillet for about 20-30 seconds on each side. This chicken makes for delicious tacos but you can use it in a variety of other meals. We love to serve leftovers over a little bit of white rice and pile high with more fresh toppings. Give it a try!

What are you doing today to make sure you're able to do what you want to in 10, 20, 30, 40, 50 years?
Our bodies, joints, and modern medicine are making it possible to live a very long time. We have people here in their 60's and 70's who are kicking ass and taking names. While what they do in the gym is impressive and awesome, what they do outside of the gym is even more so. They are able to run, hike, ski, surf, play with their grandkids and do things at high levels because of what they've been doing in the gym. It's troubling to me when I see people who have either given up on that kind of movement or who have a "kill myself today and take care of my body tomorrow" type of attitude. Stay healthy and function high for a long long time!
#Perspective
#crossfit #sandpoint #7b #fitfam #fitness #strengthandconditioning #getacoachnotagym #7bliving #northidaho #fitness #nutrition #precisionnutritioncoach #macrolifestyle #flexibledieting #protein #twobrainbusiness #idahome

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6am – 6:30 pm Weekdays
9am – 10 am Saturdays

CrossFit Sandpoint

219 Olive St.,

Sandpoint, ID 83864,

USA

2086102220 kenny@crossfitsandpoint.com

Hours

Mon 6am to 9am, 4:30pm to 6:30pm

Tue 6am to 9am, 4:30pm to 6:30pm

Wed 6am to 9am, 4:30pm to 6:30pm

Thu 6am to 9am, 4:30pm to 6:30pm

Fri 6am to 9am, 4:30pm to 6:30pm

Sat 9am to 10am

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