written by Rose Coleman Back to school, back to life, back to reality!  Much like the turn of a new year, autumn can signal a time of new beginnings - a time to start fresh by creating some new habits or changing some old ones that aren’t serving you well. Do you find evenings, and mealtime in particular, to be overwhelming and stressful? While there is no denying this can be a chaotic time of day and the idea of preparing a meal can seem daunting when you are tired, it doesn’t have to result in you driving through the McDonald’s drive thru in defeat. Whether you are schlepping your children around to endless after school activities or sitting in traffic after a long day at work, it is possible to enjoy a healthy home cooked meal when you get home. Yes, I’m serious! Ever hear the saying: "Prior preparation prevents poor performance"?  This is a statement I strongly believe in and it is incredibly important when it comes to mealtime. Set yourself up for success and make meal-planning part of your routine. If don’t know what you are having for dinner when you get home from a long day AND have the supplies for...

~Written by Rose Colleran~ Recently I was chatting with some friends after a morning workout and one of them asked whether or not it was really necessary to eat organic foods. This sparked quite a conversation. Since organic foods tend to cost more than non-organic foods, they were questioning how important it was to purchase organic. They were also wondering if buying organic varieties of certain foods was more important than others. I was reminded of my own struggle and journey with these questions that began in 2009. Prior to that, I didn’t pay much attention to organic vs. no organic foods. Since then, I have become more educated about the foods we eat, where they come from, how they are grown and processed and their nutritional values. One of the things that I have been most shocked by is how our food is grown and processed. As a result of what I have learned, I now purchase organic foods whenever possible for myself and my family. The USDA Organic label tells you that fruits and vegetables weren't grown using manmade chemical pesticides, fossil fuel, sewage-based fertilizers or genetically modified seeds. On meat, the label indicates that the feeds provided to the animals...

The @crossfitgames began yesterday @ashleighwosny who crushed it and is tied for 2nd place overall today. Keep it up Ash!!! And now the ‪#‎Games‬ begin for @spec1414 today! ‪#‎HAM‬ ‪#‎HAMNation‬ Heats for the day are at:  (Times are in EST) Spencer: 11:00am and 8:00pm. Ashleigh: 12:25pm and 5:45pm.  If you would like to watch them visit games.crossfit.com ...

~Written by Rose Colleran~ It’s possible you don’t know whether you are or are not. “Locavore” was the New Oxford American Dictionary’s Word of the Year in 2007. This new word was coined by a small group of women from San Francisco in 2005 and is used to describe the growing trend of only eating foods grown or produced within a 100-mile radius of your home. Locavores hope that by eating what is in-season in their geographic area they will boost their local economy (by supporting the farmers in their community) and reduce their carbon footprint on the environment (by reducing the fuel used to transport food long distances). They believe locally grown produce is better for you as most small, community farmers use fewer chemical fertilizers and pesticides. They also believe that local farms utilize more natural or organic farming methods which help to reduce air, soil and water pollution. This way of eating is also known as the “100 Mile Diet”. Based on where we live in New England, if you would like to be a locavore and to focus on trying to eat only the produce our region has to offer, you can visit your local farmer’s market (or perhaps...

Reebok CrossFit Members Only! We are going back to Canton, MA just in time for the launch of the Nano 5.0’s!! I am happy to announce that our Reebok CrossFit Medfield Family will have another chance to access  the Employee Store at the Reebok World Headquarters in Canton, MA. This mean you will be able to take advantage of the exclusive 50% off all merchandise that Reebok employees take advantage of everyday! If you are interested in participating in this event you will need to contact Coach Luis at Luis@reebokcrossfitmedfield.com to receive further information on how to get pass security and shopping dates/hours. Please don’t wait on this opportunity as this is a limited time offer!!...

~Written by Rose Colleran~ Is summer finally here?  Boy, I hope so!  It's hands down my favorite time of year.  As things have been heating up over the last week, I've been thinking about staying hydrated.  While hydration is critical to good health year round, the heat and humidity increases the importance of keeping the fluids flowing. I wrote an informative article on this topic in 2013 that I think is worth sharing again. Without a doubt, your go-to beverage year round should be water.  Every system in your body depends on water.  The benefits are plentiful.  Some studies go so far as to suggest ample water consumption can reduce the risks of colon and bladder cancer, but there are more tangible and short term benefits you can enjoy as well. Are you looking to lose or maintain your weight? Water is touted as a natural appetite suppressor and contributor toward weight loss. From a simple calorie consumption perspective, water is a zero calorie beverage. By opting for water over other calorie-laden beverages, you are cutting your daily consumption without a lot of effort. Penn State researcher Barbara Rolls, PhD, author of The Volumetrics Weight Control Plan, stated "What works with weight loss is if you choose...

~Written by Rose Colleran~ Three years ago after a wonderful Memorial Day weekend in Vermont, we pulled into our driveway to find my husband’s formerly black car a powdery, yellow/green color. Later that afternoon at my daughter’s soccer game I looked down to find my black sneakers the same color. POLLEN! The same time of year is coming around the corner when roughly 30 to 40 million people nationwide will suffer from seasonal allergies due primarily to this substance. Sneezing, wheezing, runny nose, and itchy, watery, red eyes are some of the symptoms that people face each year as the pollen from trees, grass, flowers, and plants makes its way into the air. That afternoon as I sat at my daughter’s soccer game and listened to parents complain about their suffering as a result of their seasonal allergies, I realized that I used to be one of these people. Every spring was a Claritin junkie for about 2-4 weeks. Now I sat there covered in pollen and wasn’t sneezing or itching my eyes. I can only attribute this change to one thing – my decision to start eating a high plant-based diet. According to Glenn Rothfeld, MD, medical director of WholeHealth New England...

~Written by Rose Colleran~ It’s no wonder people are confused about what they should be eating! Food science seems to be ever changing and the press is always reporting on some new study that contradicts the findings of some other study. Do you remember the “Low-Fat” and “Fat Free” craze of the 80’s and 90’s? Many diets and variations of package labeling were introduced in those years that focused on limiting or even eliminating fat in people’s diets. It turns out that current research is now finding that people who eat more fat (excluding trans fats) have less risk of cardiovascular and heart disease, lose more body fat and maintain a healthier weight, than people who limit fat in their diet. Current research is now proving out that a key component of a healthy diet, in addition to avoiding processed foods and limiting sugar intake, is consuming a balance of all three macronutrients: “smart” carbohydrates (vegetables, fruits and whole grains), protein (both animal and plant based) and “healthy” fats (see examples below). Excluding or limiting any of the three major nutrient groups puts you at increased risk of long-term health issues because your body isn’t getting all of the nutrients it requires. What...

Attention Reebok CrossFit Members! If you love Reebok CrossFit Gear and are looking for a great deal look no further! I am happy to announce that our Reebok CrossFit Medfield Family will have access to the Employee Store at the Reebok World Headquarters in Canton, MA. This mean you will be able to take advantage of the exclusive 50% (yes you read that right!) off all merchandise that Reebok employees take advantage of everyday! This is also the world headquarters to Reeboks sister company Rockport so the discount will apply to that brand as well. The world headquarters features items not seen here in the US. They currently have over 150 styles of men’s, women’s and children’s shoes not to mention Reebok apparel! If you are interested in participating in this event (I don't know why you wouldn't be!) you will need to contact Coach Luis at Luis@reebokcrossfitmedfield.com to receive further information on how to get pass security and shopping dates/hours. Please don't wait on this opportunity as this is a limited time offer!!...