Navigating nutrition and workouts during the holidays

Walk into any supplement store and it’s like stepping into a candy-coated carnival of powders, pills, and promises. “Get shredded in 10 days!” “Sleep like a baby, recover like a beast!” “Unlock the secret your bodybuilders don’t want you to know!” Cue the eye roll. Here’s the truth: You don’t need supplements to be fit, strong, or healthy. But could they help you? Absolutely. If you know what to look for. Let’s slice through the marketing fog and take a real look at three of the most popular supplements— protein, creatine, and collagen —so you can decide what’s actually worth your hard-earned cash. The Problem: Confusion, Hype & Wasted Money We’ve all been there: standing in the protein aisle, reading a tub that says “ultra-hydrolyzed, triple-filtered, nano-particle isolate” and wondering if it’s legit... or if we’re about to buy expensive chocolate chalk. Pain Point #1: Overwhelm & Confusion When you're trying to build muscle, lose fat, or just recover from workouts without feeling like roadkill, supplements start to look like a cheat code. But here’s what happens: - You Google “best supplements” and find 17 conflicting opinions. - You ask a friend, and they tell you to take 9 things before noon. - You walk out of a store $200 lighter and still not sure if any of it works. Let’s zoom in on what does work—without the fluff. Protein: The OG of Recovery and Strength Your muscles aren’t made of air. They're built from amino acids , and those come from protein. If you’re working out regularly and not eating enough protein, your body’s basically trying to build a house with no bricks. Here’s when protein supplements make sense: - You’re too busy to prep meals or eat enough real food. - You train hard and need fast-digesting protein post-workout. - You’re vegetarian/vegan and need help hitting daily protein targets. What to look for: - Whey isolate (fast, great post-workout) - Casein (slow-digesting, good before bed) - Plant-based blends (for dairy-free folks—look for pea + rice combos) And no, you don’t need a “gender-specific” protein. That’s just marketing nonsense wrapped in pink or black packaging. Creatine: Not Just for Bros with Shaker Bottles Creatine is the most studied, effective, and misunderstood supplement in the fitness world. People still think it’s some kind of legal steroid. It’s not. What creatine actually does: - Helps your muscles regenerate energy (so you can push harder). - Improves strength, power, and recovery. - Supports brain health and may even help with aging. And here’s the kicker: it works for almost everyone —not just young guys trying to bench press Buicks. When to take it: - Daily, 5g. Any time of day. Doesn’t matter when. - No need to “cycle” it. Collagen: The New Kid with Skin in the Game Collagen is trending harder than pumpkin spice in October, and for good reason. - It supports joints, ligaments, and connective tissue. - Can help with skin elasticity, nail strength, and gut lining. - May be useful for older adults or anyone with creaky knees. But remember: collagen is not a complete protein , so don’t swap it for your post-workout shake. The Reality Check: Most Supplements Are... Meh You don’t need a supplement stack that rivals a pharmacy. Start simple. Nail your nutrition. THEN consider: - Protein (if you’re not hitting your daily goal) - Creatine (for strength, power, and recovery) - Collagen (if joint support is a goal) Conclusion: Supplement Smarter, Not More Let’s cut the dramatics: Supplements won’t transform your body—but they can support the hard work you’re already doing. Quick Recap: - Start with real food. Supplements are support tools , not miracle cures. - Protein: Great if you struggle to get enough through meals. - Creatine: Proven to help nearly everyone. - Collagen: Optional bonus for joints and connective tissue. Helpful Tip: Track your protein intake for 3 days. Just that. If you're consistently under 0.7–1g per pound of body weight, start by fixing that with food—or use a protein supplement to fill the gap. You'll see changes faster than with any magic pill. And remember—if it sounds too good to be true, it probably tastes like it too.

Motivation is a cupcake. Grit is the fork. Let’s get this out of the way: motivation is flaky. It’s that friend who hypes you up on Sunday night and ghosts you Monday morning when the alarm goes off at 5 a.m. Grit? Grit’s the one waiting at the gym with chalked hands and a dead stare, already halfway through warm-ups. If you’ve ever felt the fire to start something— a workout, a new routine, a big life change —but fizzled out when things got tough, you’re not alone. Most people mistake motivation for the secret sauce. In reality, it’s just the garnish. The real magic? Grit. And you can train it—rep by sweaty rep—inside a CrossFit gym. CrossFit: The Reps You Don’t See Here’s the thing about CrossFit: yes, it will turn your quads into concrete. Yes, it will make you Google “why do my shins feel like knives after double-unders.” But more than anything… It trains your brain to stay when you want to run. Every WOD is a controlled disaster. You’re facing a wall of reps, a timer ticking like a bomb, and your inner critic whispering, “You could just stop now. No one would notice.” And yet—you keep going. That’s grit in action. Let’s look at two ways CrossFit secretly rewires your brain to build mental toughness. 1. Motivation waits. Grit shows up. Ever heard someone say they’re “waiting to feel ready”? It’s adorable. Motivation is like a toddler: excitable, erratic, and likely to disappear the moment things get messy. Waiting for motivation to strike before taking action is like waiting for a unicorn to pick you up for work. CrossFit doesn’t give you time to overthink. It gives you a clock, a whiteboard, and a choice: Show up... or don’t. But here’s what happens when you show up even when you’re tired, sore, or mentally checked out: - You prove to yourself that action doesn’t require feelings first. - You train the muscle of consistency over time, not just hype in the moment. - You build a habit of doing hard things without an applause track. Each rep becomes a vote for the kind of person you are becoming. And spoiler: that person? They don’t quit on day two. 2. Quitting becomes a habit—unless you train otherwise Let’s talk about quitting. Not the big dramatic kind where you yell “I’M OUT!” and storm out of a gym (though props for drama if you’ve done that). I’m talking about the micro-quits: - Dropping the bar with 3 reps to go - Taking an “extra” water break mid-round - Scaling back because it’s hard , not because it’s smart These little decisions stack like bricks , slowly building a wall between you and the person you want to become. Here’s where CrossFit flips the script: You learn to recognize that critical moment—the “I could quit right now” moment—and choose otherwise. You: - Dig for one more rep - Breathe instead of bail - Let failure happen, then go again And over time, those mental reps become your default —in the gym and out. You’re less likely to ghost on goals, cave under pressure, or let a bad moment define your day. Because you’ve been there before, in box jumps and wall balls and farmer carries that make your hands feel like lava mittens. The takeaway: Grit is trained, not inherited Forget talent. Forget luck. Forget someone else’s highlight reel on Instagram. Grit is a muscle. And like every muscle, it needs resistance. That resistance is what you find in a hard workout: - The voice that says stop - The legs that want to give out - The weight that feels too heavy—until it doesn’t You train your body and mind at the same time . And that transfer of grit goes way beyond the gym: - Showing up to a tough job even when you’d rather not - Holding your ground during hard conversations - Sticking to your goals when the novelty wears off and no one’s clapping Want to build more grit? Try this mental rep: Here’s a mental workout for your next WOD—and your next hard moment in life: Set a mental goal before you begin. Not a performance goal like “beat my PR” or “finish under 10 minutes.” A grit goal , like: - No negative self-talk during the metcon - Take exactly one deep breath before every barbell touch - Don’t stop moving, no matter how slow This rewires your brain to prioritize presence over perfection —and that’s where grit is born. TL;DR: Show up. Do the rep. Don’t wait to feel like it. Grit isn’t about being fearless. It’s about doing the thing even though you’re scared, sore, or skeptical. And every time you do, you become harder to break—in and out of the gym. So the next time life throws a wrench, remember: You’ve already done 21-15-9 of pain. You’ve already fought the voice that said “nope.” You’ve already finished a workout that felt impossible at minute two. You’ve trained for this. Now go do the rep.