In the world of exercise, we understand nutrition’s significance in achieving optimal performance and overall well-being. While there are countless dietary approaches, one principle remains constant: consuming whole foods. In this blog, we will delve into the concept of calorically dense foods and their benefits and provide practical tips on navigating the grocery store to find these nutritional powerhouses. Understanding Calorically Dense Foods: Calorically dense foods provide a high amount of calories relative to their weight or volume. These foods contain essential nutrients, including proteins, healthy fats, vitamins, and minerals. Consuming more calorically dense foods into your diet can benefit anyone looking for results in their exercise program. They do not only help with energy to support your exercise and burn fat, but they also support muscle repair and recovery too. Benefits of Calorically Dense Foods: 1. Sustained Energy Levels: Calorically dense foods, such as meat, vegetables, nuts, seeds, and...

At BayWay CrossFit we believe in the transformative power of resistance training. One question we hear all the time is, “Will lifting weights make me bulky?” The short answer is no, it won’t, but let’s dive deeper into this topic. Resistance training builds lean muscle, which is essential for overall health and fitness. Contrary to popular belief, building lean muscle is not the same as bulking up. In fact, to burn fat, you must be building lean muscle. The more muscle you have, the more calories you burn at rest, which means you’ll be able to achieve a leaner physique. To build a significant amount of muscle, you would have to consume a lot of calories. This means you would have to be in a caloric surplus, which is not ideal if you’re trying to lose weight. To put it into perspective, most bodybuilders consume up to 4,000-6,000 calories a...

WHAT IS IT? This challenge was designed by OptimizeMe Nutrition and focuses on ensuring a baseline level of fruits, veggies, and protein every day — without weighing and measuring everything and without restricting anything! Hence, it’s “lazy” but still offers significant results.  It combines the #800gChallenge® (eating 800 grams, by weight, of fruits and veggies each day) with a protein target.  By setting a target on these underrepresented items in most diets, the overall quantity is reduced as well as a more even macronutrient balance is achieved. In addition, points are awarded for working out AND achieving enough sleep – an important and overlooked aspect to one’s goals. Therefore, the Lazy Macros Challenge tackles the 4 major areas (diet quality, diet quantity, exercise, and sleep) that affect the goals most everyone wants: better body composition, performance, and overall health. Here’s a one-sheet with all the rules and scoring details. DATES...