Maryland Strong Fitness and Nutrition

Maryland Strong Fitness and Nutrition Maryland Strong Fitness and Nutrition provides the accountability, structure, and activities that he

01/07/2024

๐ŸŒŸ Coach Bob here from CrossFit Glen Burnie! I'm calling all our CFGB friends and family to join us for an epic Bring-A-Friend Week ๐Ÿค๐Ÿ’ช. It's your chance to share your CrossFit passion with friends and show them why CFGB is your fitness family. Plus, awesome referral rewards await you and your friends when they sign up! Grab your buddy and hit the link to register: https://crossfitglenburnie.uplaunch.com/client_forms/8908. Let's make fitness twice as fun and grow our community stronger together! ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ‹๏ธโ€โ™‚๏ธ

01/04/2024

"Thursday Coaching Tip: A Three-Tiered Strategy for Wall Ball Mastery! ๐Ÿ‹๏ธโ€โ™‚๏ธโœจ
1๏ธโƒฃ Good: Boost your volume by upping the repetitions for enhanced endurance.
2๏ธโƒฃ Better: Challenge your strength by using a heavier medicine ball.
3๏ธโƒฃ Best: Enhance aerobic capacity with a dynamic combo of wall balls and Bike Erg intervals.
Elevate your wall ball game with these tailored approaches!"

Uniting for a cause that's close to our hearts. ๐Ÿ’• Every year, nearly 200,000 Americans are faced with the daunting reali...
10/28/2023

Uniting for a cause that's close to our hearts. ๐Ÿ’• Every year, nearly 200,000 Americans are faced with the daunting reality of breast cancer, with over 5,000 of those being in Maryland alone.

Since its inception in 2002, The Red Devils, a Baltimore-based 501 (c) (3) organization, has channeled nearly $5 million into ensuring that almost 10,000 breast cancer families get the vital treatment support they need. With ties to 31 facilities across Maryland, The Red Devils bridges the gap, ensuring patients receive a host of critical services free of charge, from treatment transportation like taxi vouchers and gas cards to medical services and therapies such as chemotherapy, radiation, and even acupuncture.

But beyond these numbers and services lies a story of inspiration and resilience. The spirit of The Red Devils was kindled by two incredible women, Jessica Cowling and Ginny Schardt, whose battle with breast cancer showcased their unmatched courage, grace, and an undeniable sense of humor. Sadly, their journeys were cut short in 2002, but their legacy of determination lives on, reminding us that we are not defined by our adversities but by how we rise above them.

Thanks CFGB! Join us as we sweat, fight, and persevere, not just for us but in honor of everyone who has, is, and will face this battle. Every effort counts, every donation matters, and together, we can make a difference. ๐ŸŽ€

๐—•๐—ฎ๐—น๐—ฎ๐—ป๐—ฐ๐—ฒ๐—ฑ ๐˜€๐—ป๐—ฎ๐—ฐ๐—ธ๐˜€ ๐—ฐ๐—ผ๐—ป๐˜๐—ฎ๐—ถ๐—ป ๐Ÿฏ ๐˜๐—ต๐—ถ๐—ป๐—ด๐˜€โœ… Proteinโœ… Carbohydrateโœ… FatCombining these 3๏ธโƒฃ macronutrients will help stabilize blood...
08/29/2023

๐—•๐—ฎ๐—น๐—ฎ๐—ป๐—ฐ๐—ฒ๐—ฑ ๐˜€๐—ป๐—ฎ๐—ฐ๐—ธ๐˜€ ๐—ฐ๐—ผ๐—ป๐˜๐—ฎ๐—ถ๐—ป ๐Ÿฏ ๐˜๐—ต๐—ถ๐—ป๐—ด๐˜€
โœ… Protein
โœ… Carbohydrate
โœ… Fat

Combining these 3๏ธโƒฃ macronutrients will help stabilize blood sugar, keep you full, and help you get closer to your protein goals for the day.

Next time you enjoy a balanced snack, check-in and see how you feel (energy and satiety) one hour later.

๐— ๐—ฎ๐—ถ๐—ป๐˜๐—ฎ๐—ถ๐—ป๐—ถ๐—ป๐—ด ๐—ต๐—ฒ๐—ฎ๐—น๐˜๐—ต ๐—ถ๐˜€๐—ป'๐˜ ๐—ฎ ๐˜€๐˜„๐—ถ๐˜๐—ฐ๐—ต; ๐’Š๐’•'๐’” ๐’‚ ๐’…๐’Š๐’‚๐’.Instead of trying to be perfect all the time, take one small step at a ti...
08/22/2023

๐— ๐—ฎ๐—ถ๐—ป๐˜๐—ฎ๐—ถ๐—ป๐—ถ๐—ป๐—ด ๐—ต๐—ฒ๐—ฎ๐—น๐˜๐—ต ๐—ถ๐˜€๐—ป'๐˜ ๐—ฎ ๐˜€๐˜„๐—ถ๐˜๐—ฐ๐—ต; ๐’Š๐’•'๐’” ๐’‚ ๐’…๐’Š๐’‚๐’.

Instead of trying to be perfect all the time, take one small step at a time.

Focus on:
โœ… Gratitude
โœ… Balance
โœ… Daily Movement
โœ… The Wins

๐— ๐—ผ๐˜€๐˜ ๐—ถ๐—บ๐—ฝ๐—ผ๐—ฟ๐˜๐—ฎ๐—ป๐˜๐—น๐˜†, ๐˜จ๐˜ช๐˜ท๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜จ๐˜ณ๐˜ข๐˜ค๐˜ฆ ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ ๐˜ง๐˜ข๐˜ญ๐˜ญ ๐˜ฐ๐˜ง๐˜ง ๐˜ข๐˜ฏ๐˜ฅ ๐˜จ๐˜ฆ๐˜ต ๐˜ฃ๐˜ข๐˜ค๐˜ฌ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ณ๐˜ข๐˜ค๐˜ฌ.

๊œฑแดกษชแด˜แด‡ & ๊œฑแด€แด แด‡ ๊œฐแดส€ ส™แด€แด„แด‹-แด›แด-๊œฑแด„สœแดแดสŸ สŸแดœษดแด„สœ แด›ษชแด˜๊œฑEating a balanced lunch will help stabilize blood sugar, keep you full, and im...
08/15/2023

๊œฑแดกษชแด˜แด‡ & ๊œฑแด€แด แด‡ ๊œฐแดส€ ส™แด€แด„แด‹-แด›แด-๊œฑแด„สœแดแดสŸ สŸแดœษดแด„สœ แด›ษชแด˜๊œฑ

Eating a balanced lunch will help stabilize blood sugar, keep you full, and improve energy levels, concentration and mood

1๏ธโƒฃ ๐—™๐—ผ๐—น๐—น๐—ผ๐˜„ ๐˜๐—ต๐—ฒ ๐—ฝ๐—น๐—ฎ๐˜๐—ฒ ๐—บ๐—ฒ๐˜๐—ต๐—ผ๐—ฑ

2๏ธโƒฃ ๐—จ๐˜€๐—ฒ ๐—ฎ ๐—ฏ๐—ฒ๐—ป๐˜๐—ผ ๐—ฏ๐—ผ๐˜… ๐—ณ๐—ผ๐—ฟ ๐—ฝ๐—ผ๐—ฟ๐˜๐—ถ๐—ผ๐—ป ๐—ฐ๐—ผ๐—ป๐˜๐—ฟ๐—ผ๐—น

3๏ธโƒฃ ๐— ๐—ฎ๐—ธ๐—ฒ ๐˜„๐—ฎ๐˜๐—ฒ๐—ฟ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ฑ๐—ฟ๐—ถ๐—ป๐—ธ ๐—ผ๐—ณ ๐—ฐ๐—ต๐—ผ๐—ถ๐—ฐ๐—ฒ

4๏ธโƒฃ ๐—š๐—ฒ๐˜ ๐—ธ๐—ถ๐—ฑ๐˜€ ๐—ถ๐—ป๐˜ƒ๐—ผ๐—น๐˜ƒ๐—ฒ๐—ฑ

๐š†๐š‘๐šŠ๐š'๐šœ ๐šข๐š˜๐šž๐š› ๐š๐šŠ๐šŸ๐š˜๐š›๐š’๐š๐šŽ ๐š๐š‘๐š’๐š—๐š ๐š๐š˜ ๐š’๐š—๐šŒ๐š•๐šž๐š๐šŽ ๐š’๐š— ๐šŠ ๐š‹๐šŠ๐š•๐šŠ๐š—๐šŒ๐šŽ๐š ๐š•๐šž๐š—๐šŒ๐š‘?
Let us know by using emojis in the comments.

๐—Ÿ๐—ผ๐—ผ๐—ธ๐—ถ๐—ป๐—ด ๐—ณ๐—ผ๐—ฟ ๐—ฎ ๐˜€๐—ถ๐—บ๐—ฝ๐—น๐—ฒ ๐—ฐ๐—ต๐—ถ๐—ฐ๐—ธ๐—ฒ๐—ป ๐—ฟ๐—ฒ๐—ฐ๐—ถ๐—ฝ๐—ฒ? ๐—ฆ๐—ฎ๐˜ƒ๐—ฒ ๐˜๐—ต๐—ถ๐˜€ ๐—ผ๐—ป๐—ฒ ๐—ณ๐—ผ๐—ฟ ๐—น๐—ฎ๐˜๐—ฒ๐—ฟ!ษชษดษขส€แด‡แด…ษชแด‡ษดแด›๊œฑ 2 pounds organic chicken breasts1/2 cup spicy b...
08/08/2023

๐—Ÿ๐—ผ๐—ผ๐—ธ๐—ถ๐—ป๐—ด ๐—ณ๐—ผ๐—ฟ ๐—ฎ ๐˜€๐—ถ๐—บ๐—ฝ๐—น๐—ฒ ๐—ฐ๐—ต๐—ถ๐—ฐ๐—ธ๐—ฒ๐—ป ๐—ฟ๐—ฒ๐—ฐ๐—ถ๐—ฝ๐—ฒ? ๐—ฆ๐—ฎ๐˜ƒ๐—ฒ ๐˜๐—ต๐—ถ๐˜€ ๐—ผ๐—ป๐—ฒ ๐—ณ๐—ผ๐—ฟ ๐—น๐—ฎ๐˜๐—ฒ๐—ฟ!

ษชษดษขส€แด‡แด…ษชแด‡ษดแด›๊œฑ
2 pounds organic chicken breasts
1/2 cup spicy brown mustard
2 tbsp organic honey
1 cup pecans

แด…ษชส€แด‡แด„แด›ษชแดษด๊œฑ
1. Preheat oven to 350 degrees
2. In a mixing bowl, whisk together honey and mustard
3. Place pecans in a food processer and pulse until the nuts are finely chopped
4. Pour chopped pecans into a large mixing bowl
5. Trim fat off chicken breasts
6. Remove any excess moisture from the chicken breasts with a paper towel
7. Coat chicken breast with the mustard-honey mixture, then place in the chopped pecan bowl
8. Coat the chicken breast with pecans
9. Place crusted chicken breasts in a glass baking dish. 10. Bake for 25 minutes or internal temp of 165 degrees

๐—ฆ๐˜๐—ฎ๐˜†๐—ถ๐—ป๐—ด ๐—ฐ๐—ผ๐—ป๐˜€๐—ถ๐˜€๐˜๐—ฒ๐—ป๐˜ ๐˜„๐—ถ๐˜๐—ต ๐˜๐—ต๐—ฒ ๐˜๐—ต๐—ถ๐—ป๐—ด๐˜€ ๐—ป๐—ผ ๐—ผ๐—ป๐—ฒ ๐˜€๐—ฒ๐—ฒ๐˜€ ๐—น๐—ฒ๐—ฎ๐—ฑ๐˜€ ๐˜๐—ผ ๐˜๐—ต๐—ฒ ๐—ฏ๐—ถ๐—ด ๐—ฐ๐—ต๐—ฎ๐—ป๐—ด๐—ฒ๐˜€ ๐˜๐—ต๐—ฎ๐˜ ๐’†๐’—๐’†๐’“๐’š๐’๐’๐’† ๐’˜๐’‚๐’๐’•๐’”.Are you:๐Ÿณ Eating enough prot...
08/01/2023

๐—ฆ๐˜๐—ฎ๐˜†๐—ถ๐—ป๐—ด ๐—ฐ๐—ผ๐—ป๐˜€๐—ถ๐˜€๐˜๐—ฒ๐—ป๐˜ ๐˜„๐—ถ๐˜๐—ต ๐˜๐—ต๐—ฒ ๐˜๐—ต๐—ถ๐—ป๐—ด๐˜€ ๐—ป๐—ผ ๐—ผ๐—ป๐—ฒ ๐˜€๐—ฒ๐—ฒ๐˜€ ๐—น๐—ฒ๐—ฎ๐—ฑ๐˜€ ๐˜๐—ผ ๐˜๐—ต๐—ฒ ๐—ฏ๐—ถ๐—ด ๐—ฐ๐—ต๐—ฎ๐—ป๐—ด๐—ฒ๐˜€ ๐˜๐—ต๐—ฎ๐˜ ๐’†๐’—๐’†๐’“๐’š๐’๐’๐’† ๐’˜๐’‚๐’๐’•๐’”.

Are you:
๐Ÿณ Eating enough protein
๐Ÿ’ฆ Staying hydrated
๐Ÿฅ™ Focusing on balance
๐Ÿ’ค Prioritizing rest & sleep
๐Ÿง  Prioritizing stress management & Mindset

๐šƒ๐š›๐šž๐šœ๐š ๐š๐š‘๐šŽ ๐š™๐š›๐š˜๐šŒ๐šŽ๐šœ๐šœ ๐šŠ๐š—๐š ๐šข๐š˜๐šž๐š› ๐š๐š˜๐šŠ๐š•๐šœ ๐š“๐šž๐šœ๐š ๐š‘๐šŠ๐š™๐š™๐šŽ๐š—.

Sleep can impact your weight, mood, and even the quality of your food choices. Due to sleep's massive influence, I wante...
07/25/2023

Sleep can impact your weight, mood, and even the quality of your food choices.

Due to sleep's massive influence, I wanted to share some valuable information regarding a topic that many of us overlookโ€”how eating before bed can affect our sleep quality.

Numerous studies have shown that consuming a meal or snack close to bedtime can significantly impact the quality of our sleep. Here's what you should know:

1. Digestive Discomfort: Eating heavy meals or foods that are difficult to digest before bed can lead to discomfort, indigestion, and even heartburn, making it harder to fall asleep and maintain a deep sleep throughout the night.

2. Blood Sugar Levels: Consuming high-sugar or high-carbohydrate foods before bedtime can cause a spike in blood sugar levels, followed by a rapid drop. This fluctuation can disrupt our sleep patterns and lead to nighttime awakenings.

3. Metabolic Effects: Late-night snacking has been associated with weight gain and an increased risk of obesity. It disrupts our body's natural fasting period during sleep, affecting metabolism and promoting the storage of excess calories as fat.

4. Nighttime Awakening: Eating before bed can lead to more frequent awakenings during the night. Our body's efforts to digest food can interfere with the sleep cycle, resulting in fragmented and restless sleep.

Remember, establishing a regular sleep routine, practicing relaxation techniques, and creating a sleep-friendly environment are equally crucial for promoting a restful night's sleep.

I hope you find this information helpful in understanding the impact of late-night eating on sleep. If you have any further questions or would like additional resources, feel free to reach out. Here's to better sleep and overall well-being!


Electrolytes are essential for basic life functioning, such as maintaining electrical neutrality in cells and generating...
07/18/2023

Electrolytes are essential for basic life functioning, such as maintaining electrical neutrality in cells and generating and conducting action potentials in the nerves and muscles.
We deplete put electrolytes when we sweat it out in the gym. Adding these food into your diet along with drinking water will help replenish your electrolytes.

Here are a few practical ways to harness the power of habits and routines in your daily life:

1. Start small: Begin by identifying one or two habits that align with your goals and are easy to implement. Gradually increase their complexity and number over time.

2. Consistency is key: Commit to performing these habits consistently, ideally at the same time each day. Consistency reinforces the habit loop and strengthens its hold on your behavior.

3. Environment matters: Optimize your environment to support your desired habits. Make adjustments that make it easier to follow through on your routines and eliminate any distractions or triggers that might lead to undesirable behaviors.

4. Track your progress: Keep a journal or use habit-tracking apps to monitor your progress. This not only helps you stay accountable but also provides a sense of accomplishment as you see your habits become ingrained in your routine.

By embracing the power of habits and routines, you'll find yourself exerting less effort and relying less on willpower to achieve your goals.

Ready to build healthy habits with accountability from our nutrition coach? Sign up for a free intro today!



Pre-exercise nutrition is crucial in supplying your body with energy for an effective workout. Here are some essential g...
07/11/2023

Pre-exercise nutrition is crucial in supplying your body with energy for an effective workout. Here are some essential guidelines to follow:

๐Ÿ•› Timing: Aim to eat a balanced meal or snack containing carbohydrates and protein about 1-3 hours before your workout. This timeframe allows for digestion and absorption, providing your muscles with a steady stream of fuel.

๐Ÿ“Carbohydrates: Prioritize complex carbohydrates like whole grains, fruits, and vegetables. These provide sustained energy release and help maintain blood sugar levels during your workout.

๐ŸฅฃProtein: Include a moderate amount of lean protein such as chicken, fish, tofu, or Greek yogurt. Protein aids in muscle repair and growth, enhancing your exercise adaptations.

๐Ÿ’งHydration: Don't forget to hydrate adequately before exercising. Water is essential for optimal performance, so drink enough fluids throughout the day and consider consuming an additional 8-16 ounces 1-2 hours before your workout. A good rule of thumb is to drink half your body weight in ounces of water. A general guideline is to aim for 60-80oz of water daily.

๐ŸšจPersonalization: Listen to your body and experiment with different food choices to determine what works best for you. Everyone's digestive system is unique, so find the pre-workout meal or snack that provides you with energy without causing discomfort.

Stay committed, stay motivated, and fuel your workouts for success!




Our TOP 10 hacks for healthy eating while dining out this summer๐Ÿ”ฝ1.KNOW BEFORE YOU GOLook up the menu ahead of time and ...
06/30/2023

Our TOP 10 hacks for healthy eating while dining out this summer๐Ÿ”ฝ

1.KNOW BEFORE YOU GO
Look up the menu ahead of time and plan your meal.

2. SO EXTRA
As soon as possible, let the server know you DO NOT want them to bring any extras, AKA bread, chips etc.

3.BE MINDFUL
Remember, your brain is 15-minutes behind your belly. Slow down and enjoy the flavors of the food, allow your brain to tell you when you are full. Put your fork down between bites, fully chew your food, and stop when you are 80-90% full.

4. THINK AHEAD
Ask for a to-go container to be brought out with your food & separate what you'll eat now, then pack up the rest for later.

5. VEGGIES FIRST
Eat your vegetables first. This will help fill up your stomach with volume leaving you to feel more full and satisfied.

6. USE THE PLATE METHOD
Don't forget the basics! You can use The Plate Method on any plate, not just at home.
1/2 non-starchy veggies, 1/4 starch, and 1/4 lean protein.

7. DRINK WATER
Drink a full glass of water before you eat, and continue to drink throughout your meal.

8. SIDE SHOW
Ask for sauces & dressings to be brought on the side (or skip them altogether)

9. PREP TALK
If you're struggling for healthy options, ask to change the way your meat is prepared.
Grilled, blackened, broiled or baked preparation methods are the best option.

10. SUB OUT
Most restaurants will allow you to substitute items. Subbing vegetables for pasta is one of our favorite tricks! Tip: Most restaurants steam with butter & oil. Ask for your side "dry" meaning no butter or oil during preparation.




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