No more vegetables, please!

“Eat your vegetables!” This was the advise of our mothers and grandmothers alike. Amazing what good advice it was. It is common knowledge that veggies are nutritionally dense yet sparse in calories, which it great if you are trying to lose excess weight or maintain a healthy weight as you age. Mathematically, it is nearly impossible to out work your diet.

However, much like it was when I was a kid there are times when it is difficult to consume enough vegetables and if you are eating “clean” or following a plan like Paleo or Primal where vegetables are your primary source of carbohydrates you may find it challenging to consume enough of them.

So what is a person to do? I have had success with folks Continue reading

CrossFit FerVor Assists City of Mansfield Employees

CrossFit FerVor is pleased to announce that we will be participating in the City of Mansfield’s 2013 Health and Wellness fair.  We will be giving away FREE one month of unlimited training sessions!



It is our honor to be a part of Mansfield’s effort to Continue reading

Nutrition and Body Recomposition

As we are introducing a number of new members of the FerVor Family to a different way to view food, in light of the way it impacts our bodies, it seemed fitting to write a brief (hopefully) post on the role of nutrition and body recomposition.

There are numerous examples of the effectiveness of CrossFit and it’s impact on Continue reading

Five Questions to ask before choosing a Coach / Fitness Trainer

Recently, one of the athletes here at CrossFit FerVor in Mansfield was talking about his experience with personal training in the big box setting.  “The first guy they tried to put me with was fatter than me.”  So he requested another trainer.  “I was spending 450 bucks a month and each month I thought Continue reading

MED Why you should know what it is

It doesn’t matter if it is getting a sun tan, taking a medication or working out the MED is something you should know and understand. As with most things in life there is a tipping point where more is not better and beyond that more can be detrimental.  You can overdo anything from drinking water (Hyponatremia or Death by drinking water) to being outside.  What we need to know is Continue reading

Nutrition Challenge

As we covered in the training session at CrossFit Fervor on Saturday we will be tracking our progress with this challenge through daily logs of your nutritional intake.  Goal is Paleo choices with Zone quantities.  The handouts that were provided give some meal plans and Zone guidelines.  We will continue through the next 6 weeks, then we will review the points accrued by each participant as well as test against baseline measures taken on Saturday.

Basic rules are each meal is assigned a point total:

+3 points for Paleo / Zoned meals, +2 points for paleo meal, +1 for zone meal, 0 for paleo with dairy and -2 for cheat meals

Rule of 5 bonus points +1 for five meals per day, +1 for less than 5 hours between meals and -1 for any meal with more than 5 blocks

Exercise bonus +3 points for every WOD performed at CrossFit FerVor (3 points max per day).  Other bonus points: +1 for each of the following: consuming at least 64 oz of water per day, getting 8 hours sleep and consuming at least 1/2 of carbs from vegetables.

Deductions: -1 for each alcoholic beverage consumed (max -5 per day), -1 for no post work out meal, -1 for consuming less than 2g of EPA/DHA fish oil per day.

Points will also be awarded for inches lost, and reps gained over baseline.

CrossFit FerVor’s First Nutrition Challenge

The CrossFit FerVor team will be kicking off the 30 Day Nutrition Challenge at our 9am Session tomorrow.  We will present the rules and foundational nutrition plans for performance improvement and body recomposition.  There will be an open discussion of specific challenges and solutions for specific situations.

Real Snack Food

Real Snack Food

We will have a mini metcon to establish a fitness baseline that we will test against at the end of the challenge. In addition to taking some base line body measurments and health markers (like blood pressure and heart rate).

I expect that the combination of the dedication we are seeing from FerVor athletes in the box combined with improved nutritional intake is going to deliver amazing results for the CrossFit FerVor family over the next month.

Fitness or Nutrition first?

I hear this from time to time “Should I start by working out or should I start with getting my diet right?”  Anyone with a grasp on the mathematics (calories in versus calories out) can tell you immediately that your best place to control weight is the diet.  Mathematically this is true, but this is not the whole story and this approach often falls short. Why? Continue reading