What is the importance of meal planning and prepping?

You are busy.  Busy leads to convenience.  Convenience leads to reaching for the nearest “fast” foods.  What happens if we take some time out of our week to meal plan and then a bit of time on Sunday’s to meal prep?  Positive ripple effect. 

Meal planning helps save time, save money, reduce food waste, ensures you’re eating a variety of the right foods and in correct portions.  Choosing the right foods can help guide and reduce the risk of chronic lifestyle diseases. 

We will touch on many of these individually, but at BridgeLakes CrossFit, we are here to help guide you on your nutrition journey alongside fitness.  You are not alone; your overall wellness is what we will strive to achieve together.

Did you know that you have many resources within your own BLCF community?  For this series, our very own Dr. Tamika Jaswani, MD; whom has her specialty in gastroenterology, has put together a video series discussing meal prep, shopping and what are your choices when it comes to monitoring your successes.

Let’s get started!

Meal Prep Series Introduction

Are you a Calorie Counter or Macro Counter? – Part Uno

Are you a Calorie Counter or Macro Counter? – Part Dos

Kitchen Prep

Let’s Go Shopping!


Electrolytes…why are they muy importante?

Hydration Summer Series – Week 2

Drinking water?  Good.  Now that we know how much we should be drinking, let’s talk about what helps us stay hydrated.  Electrolytes.  Most of my knowledge in the past about electrolytes was to just drink a Gatorade any time you were outside sweating or when you were sick and losing a lot of fluids.  But, what are electrolytes and why do we need them?  How much do we need a day?  And when should we be getting them?

Let’s cut to the chase and not bore you with scientific words.  I will use a picture instead!  LOL Electrolytes - Sources and Foods High In Electrolytes

Electrolytes are made up of sodium, chloride, magnesium, calcium, and potassium.  Those minerals are in so many things we eat and drink.  We’ll get to more of that in a minute.  Question is…why do we need those minerals?  Electrolytes are important regulators of muscle contraction, fluid balance, and nerve impulses.  They carry the electrical signals from our nerves to our muscles and maintain our blood’s proper pH balance.  Our sweat, and we sweat a lot here at BridgeLakes Crossfit, isn’t just made up of the water we drink.  Each drop of sweat contains the minerals that make up electrolytes.  So, just like water, we have to replenish it.  Lack of electrolytes may cause us to experience muscle cramps, feeling nauseas, weak and lethargic.

To prevent this, we can get electrolytes through the foods we eat and drink.  Let’s think of this as proactive  “preventative maintenance” approach rather than reactive replacement after a cramp up or lethargy.  Rushing to get a glass of pickle juice or Gatorade in the aftermath can be prevented if we follow some simple guidelines.

Let’s try to implement some additions into the diet, if you have not done so already! Do you cook with high-quality sea salt, eat banana’s, watermelon, dairy foods, nuts, beets, green leafy veggies, and avocados throughout the week? If so, you are on the right path and you should be fine.  If not…try adding one item in this week and slowly progress.  But, it doesn’t hurt to always have an electrolyte drink in hand at the box, just in case you get one of those pesky side cramps in the middle of the wod.


Coach Martin


How Much Water Should We Be Drinking?

Hydration Summer Series – Week 1

I think it is safe to say, we have all heard that we should drink 8 glasses of water a day (64 ounces) or we should drink a half ounce to an ounce of water per body pound each day. BUT is that correct for all of us?  Think about our daily CrossFit routine and living in the South where the heat and humidity sucks every drop of water out from our bodies. Drinking your bodyweight in ounces is not an easy task.  Let’s try to make it easier and break a good portion of the water into 3 steps.


Step 1:  Drink 1-2 cups of water at each meal. (minimum 3 meals per day) (Did you know that we can get water from certain foods too?  Another topic for another day)

Step 2:  Drink 2-4 cups of water during workouts

Step 3: Drink 2-4 cups of water after your workouts


Let’s use an example of a strapping 5’7″ish CrossFit Movement specialist:  weighing 202lbs, that is 101 – 202 ounces (25 cups) of water a day that is suggested. Assuming the max amount of water is consumed per the above step (14 cups),  this would leave 11 cups of water to drink the rest of the day.  It is much easier to maintain that number!  Be aware of what you drink at the gym.

Example:  I know I drink more than 4 cups during our workouts (I take allot of breaks), definitely more immediately after our workouts(I sweat a ton), and while I’m coaching classes (I am still sweating).  This allows me to not stress about carrying a big gallon jug trying to drink every drop by a certain time.  Small Increments is better!

We don’t have to be perfect, as long as we make an effort! If we strive for that half ounce to an ounce range we should be good.  In my time as a Marine, I have not only witnessed but I have experienced dehydration, heat cramps, heat exhaustion, and I’m certain on a few occasions close to having a heat stroke.  It was not fun experience and we want to protect our BLCF Community.  So let’s, as a community,  hold each other accountable and ask everyone if they’ve been drinking water, offer cool towels, and of course freezer pops!


Stay Hydrated,

Coach Martin

Next week we will discuss the importance of electrolytes!