3456 South Motor Ave., Suite 107, Los Angeles, CA 90034 (310) 558-4496

Blog

Hey Dogtowners!

 

Thought I would share a few tips with you in preparation for the open! 

 

1.) Make sure you hydrate!  Even a dehydration rate of 2% can affect your performance. Do what you gotta do, add in lemon, some coconut water, make it sparking water.... I DON'T care, just drink it! :)  Aim for ½ ounce for every pound of your bodyweight.  Example: 150 # = 75 ounces.

 

2.) Take a rest day the day before you plan to do the OPEN WOD.  Make sure your legs are nice and fresh.  The days you workout during the week will need to be altered to give yourself the best chance to perform your best.

 

3.) Bring a protein shake and supplements with you to the gym. Most likely you will stay and hang out after your WOD or judge other heats, but you still need to replenish your body!  Pack a protein shake, glutamine, BCAA, Creatine, and any other supplements you may be taking.  Remember; take within 45 minutes after your workout, but the sooner the better.

 

4.) Looking for a bit of an energy boost? Try D-Ribose powder.  Our body needs ribose to produce ATP (ENERGY!). Why not supplement with a natural form to assist your body in producing as much energy as possible?!  Take 1 tsp. before and after your workouts. 

 

5.) Don’t go for a huge cheat meal after the Open WOD because you worked out really hard for that 12 minute AMRAP.  I know, you are exhausted and you “deserve” a double bacon burger with cheese and extra fries, but let’s face it, you didn’t burn enough calories in that short burst of a workout to eat 2500 calories of saturated fat and sugar. Keep it clean this month, stay disciplined, and watch how you will feel so much more efficient, explosive, and powerful.  Choose fajitas, blackened salmon and veggies, a steak and veggies…you get the idea.


-- 
Kristen Bell
Registered Dietitian, Functional Training Specialist

This Thursday night will be the debut of  our "Competition Class" here at DogTown CrossFit. This class is an extension of our all levels programming for anyone that desires a little more skill training, intensity and overall camraderie and fun.  Are you a competent mover with a competitive streak and has an interest in local throwdowns and weekend competitions with your friends?  This is where "the Dog Pound" lives and thrives. Here we will do anything and everything from get ready for the CF Open, train for an O Lift meet or an Obstacle Course race. This class is also open to memembers of the CrossFit Community that belong to other gyms so feel free to invite whoever to come down and join us. Most importantly this class is about having fun!

All Levels are welcome and open to attend.  Scaling options will be provided for all workouts. 

Thursday nights at 7:30pm

Saturday Mornings at 11:30 am

New Year’s resolutions are a bit like babies: They’re fun to make but extremely difficult to maintain.

With only a week left in 2014 I want you to ask yourself, how do you want to bring in 2014? Up 5 pounds and feeling sluggish and trying to regain your motivation? Or ready to conquer your fitness goals and excited about what the upcoming year will bring?

Each January, roughly one in three Americans resolve to better themselves in some way. A much smaller percentage of people actually make good on those resolutions. While about 75% of people stick to their goals for at least a week, less than half (46%) is still on target six months later, a 2002 study found.

It's hard to keep up the enthusiasm months after you've swept up the confetti, but it's not impossible. This year, pick a worthy resolution that is important to you, and stick with it. 

With only a few days left, use some of these techniques to get you through the rest of 2013 and ready to conquer 2014!



1.) Don’t stand near the hors d’oeuvres table! Take a few items, and then go as far away from them as possible! Don’t tempt yourself anymore than you need to be. To stay away from the appetizers complete, try chewing gum or a hard candy to save the unwanted calories. 

2.) Instead of putting all your attention on the foods you shouldn’t eat, try re-focusing to emphasize what you should eat.

3.) Stick with majority of lean protein and veggies for your New Years dinner. Plus, it’ll be a lot harder to go overboard when you fill your body with low sugar, nutrient dense foods. 

4.) Slow down! When you are distracted or rushed as you eat, you are less in touch with your body. This makes you much more likely to overeat, and then crave foods even after you’re full.

5.) One of the biggest obstacles to health during the holidays is the seemingly endless supply of warm sugary drinks. If holidays just aren’t the same without the eggnog (or peppermint hot-cocoa, or cinnamon-caramel latte, or whatever it is for you), go ahead and have a cup. Once you’ve had one, switch over to herbal tea.

Kristen Bell, Registered Dietitian

Demo image 

Kristen Bell is owner of KRR Consulting Services, and Registered Dietitian and Functional training specialist in the West Los Angeles area.  She is a Sports Dietitian for the Red Bull team where she works with professional athletes to assist them in reaching the highest potential as an athlete through proper fueling, state of the art performance testing, and ongoing nutrition education.

Kristen provides the full package when it comes to getting her clients in the best shape possible.  She faciliates nutrition coaching specializing in sports nutrition, weight loss, muscle gain, diabetes, high blood pressure, weight maintenance, and overall healthy lifestyles.  If that is not enough, she is a personal trainer who pushes her clients to the limit and assists in their ability to achieve goals they never thought possible.


Who is Kristen Bell??

Kristen Bell has a strong love for fitness and prides herself on representing fitness and nutrition with passion and purpose. Growing up playing sports has shaped the person she is today, and she knew early on she wanted to be a professional in the health and fitness industry to use her passion to help others.  She received her Bachelors Degree in Food Science Human Nutrition at Washington State University and is Registered by the American Dietetic Association with certifications in Adult Weight Management, Childhood Obesity, Insulin Resistance, and Functional Training. She has been involved with the team at the Pro Sports Club in Bellevue, Washington, which facilitates the most successful weight loss program in the United States. There she coached a wide variety of clients achieve weight loss results they didn't think were possible through diet and exercise alone. In addition, she led a children's weight loss program where she has given lifelong tools to enable a healthy family dynamic that make nutrition fun and educational.

Kristen has worked internationally in Melbourne, Australia and Vancouver, British Columbia to diversify her skill set and learn healthy ways of living among various cultures. It didn't take long for her to find her niche is Vancouver BC, where she took on the nutrition project in the nationwide female fitness challenge, Femsport. Not only did she help her opponents reach their potential with the proper diet and nutrition coaching, she competed herself and won back to back titles!

She loves to compete in various physical challenges and has been the Overall Winner in various competitions such as figure and fitness competition Washington State in 2007, Femsport All Strength and Fitness Challenge 2009 and 2010, and now has found her new passion for Crossfit and plans to compete in various competitions in 2013. Kristen has been involved in competitive sports her whole life and contributes her success to having a diet and training regime that helps her maintain an optimal standard of health.

What sets Kristen Apart?

Kristen is your personal wellness and nutrition coach that walks you through every step needed to help you live a life that is enjoyable and gratifying in all aspects. From grocery shopping, to cooking, to meal planning, Kristen is there to keep you accountable and be your support to keep your mind and body a strong unit for success. She enlightens individuals of all shapes and sizes the importance of exercise, whole foods, and proper supplementation necessary to surpass the standard nutrition level that has become the "norm" in our society and maximize the most of what we get out of life.