“Trying harder is usually not the answer” when you’re making changes to your nutrition, says CF-L3 Sarah Hopping Estrella.

Instead, try these strategies to set yourself up for nutrition success.

1. Adopt a positive mindset.

“When you have goals that are important to you, it’s much more rewarding if you’re sticking to things that are actually consistent with those goals than letting yourself fall victim to momentary pleasures,” Hopping Estrella says.

To learn more about CrossFit Precision Care and how to get involved as a healthcare provider or patient visit care.crossfit.com.

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every week.

Disclaimer: This podcast is for general information only, and does not provide medical advice.  I recommend that you seek assistance from your personal physician for any health conditions or concerns.

Making a lifestyle change doesn’t have to be overwhelming. Stephane Rochet, CF-L3, offers tips for getting started and overcoming plateaus.

“There’s nothing harder than taking that first step,” Rochet says.

His advice: Start small. Master the basics before moving on to more advanced steps.

Once you get started, he emphasizes the importance of being patient and focusing on the process rather than the results.

“If you focus on the outcome, it eludes you. But if you focus on the habit or the process, you end up getting the outcome you want,” he explains.

To learn more about CrossFit Precision Care and how to get involved as a healthcare provider or patient visit care.crossfit.com.

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every Tuesday.

Disclaimer: This podcast is for general information only, and does not provide medical advice.  I recommend that you seek assistance from your personal physician for any health conditions or concerns.

Dr. Geoffrey Mire is a small-town family medicine practitioner who is using CrossFit to transform his life and the lives of his patients.

Several years ago, Dr. Mire, a former Ironman, found himself out of shape and unmotivated. When an affiliate opened in his town, his passion for fitness was reignited.  He’s since become a CrossFit Level 1 trainer and now his passion for fitness with his patients.

Dr. Mire developed a pilot program within his local affiliate, CrossFit Acadiana, and recruited 12 senior patients considered medically sick with multiple co-morbid conditions with the goal of improving their health through lifestyle, nutrition, and exercise.

Dr. Mire completed his medical training at Louisiana State University.  In addition to his private family practice with MDVIP, he is a Certified Medical Director and is medical director of a local nursing home and local home health.  He volunteers as the team physician for his former high school and as an adjunct clinical professor for Tulane medical school.  He is a Fellow of the Academy of Family Physicians, board member and former president of the Louisiana Geriatric Society, member of the Society for Post-Acute and Long Term Care Medicine, member of the American Academy of Sports Medicine, and member of the American College of Lifestyle Medicine. 

You can connect with Dr. Mire via Instagram @gmiremd

Related Episodes:

Ep 125 - Bridging the Gap Between the Hospital and the CrossFit Affiliate

Ep 168 - Dr. Kwadwo Kyeremanteng on Avoiding the ICU

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every week.

Disclaimer: This podcast is for general information only, and does not provide medical advice. I recommend that you seek assistance from your personal physician for any health conditions or concerns.

It’s well recognized that lifestyle factors are key in preventing cancer — quitting smoking, limiting alcohol, avoiding obesity — but did you know incorporating regular exercise has an impact as well?

Exercise reduces the risk of developing cancer by approximately 20% and decreases cancer mortality by about 20% as well.

Exercise oncologist Allison Betof, M.D. and Ph.D., shares some of the many ways exercise can function as a component of cancer treatment, including improving:

• Aerobic fitness

She notes open communication with an oncologist is important so patients and trainers have guidelines for modifications and safety precautions. And she stresses that exercise can have a multitude of benefits for patients undergoing treatment.

To learn more about CrossFit Precision Care and how to get involved as a healthcare provider or patient visit care.crossfit.com.

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every Tuesday.

Disclaimer: This podcast is for general information only, and does not provide medical advice.  I recommend that you seek assistance from your personal physician for any health conditions or concerns.

Your skeletal muscles make up nearly half your body weight, and while they are widely recognized as critical for locomotion, their lesser-known functions include increasing metabolism, protecting neurological health, and more.

Dr. Lyon recently joined me for a live Q&A-style webinar hosted by CrossFit Health with a focus on why it’s important to maintain adequate muscle mass to promote long-term health, and I’m sharing that content here.

Dr. Lyon is a functional medicine physician specializing in muscle-centric medicine, which focuses on the key role skeletal muscle plays in health and longevity. By using high-quality protein diets, supplements, and resistance training, she helps a variety of patients, from those suffering with sarcopenia or prediabetes to elite military operators, reduce chronic disease risk and improve longevity.

You can join me live for next month’s webinar featuring Dr. George Slavich on January 19th at 7 PM Eastern.  Keep an eye out on CrossFit.com for registration details.

Related Episodes:

Ep 183  - Robb Wolf on The Case for (Better) Meat

Ep 204 - Dr. Gabrielle Lyon on Maximizing Muscle Mass for Health

To learn more about CrossFit Health and how to get involved as a healthcare provider or patient visit health.crossfit.com.

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every Tuesday.

Disclaimer: This podcast is for general information only, and does not provide medical advice.  I recommend that you seek assistance from your personal physician for any health conditions or concerns.

Kelly Starrett, DPT breaks down the most common causes of shoulder injuries in CrossFit athletes and explains what can be done for prevention.

Starrett attributes most injuries to:

• Poor preparation or taking insufficient time to warm up

To address shoulder discomfort before it becomes a problem, he recommends:

• Increasing soft tissue work by adding mobilization between sets during training sessions and doing myofascial release with a foam roller and ball at home

To learn more about CrossFit Precision Care and how to get involved as a healthcare provider or patient visit care.crossfit.com.

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every Tuesday.

Disclaimer: This podcast is for general information only, and does not provide medical advice.  I recommend that you seek assistance from your personal physician for any health conditions or concerns.

Dr. Rodrigo Jasbick is a clinical cardiologist and the chief medical officer in the intensive care unit at the Hospital Clínica do Esporte in Goiânia, Brazil.  Dr. Bruno Cardoso is a doctor of sports medicine and regular member of the CrossFit Games Medical Team. The two have teamed up to help educate their colleagues on the power of the CrossFit methodology and to promote what they know from first-hand experience is a potentially life-changing lifestyle intervention.

In this episode, they share how CrossFit has transformed the way they practice medicine and how they’re sharing the health benefits of high intensity exercise with other physicians and with their entire community. 

You can connect with Rodrigo (@seu_medico_faz_crossfit) and Bruno (@brunocardosodr) via Instagram.

Related Episodes:

Ep 132 - Dr. Amy West on Healing Through Functional Movement

Ep 219 - Solving Chronic Disease with Pat Sherwood, Athena Perez, Nick Nwabueze, Tom McCoy

To learn more about CrossFit Health and how to get involved as a healthcare provider or patient visit health.crossfit.com.

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every Tuesday.

Disclaimer: This podcast is for general information only, and does not provide medical advice.  I recommend that you seek assistance from your personal physician for any health conditions or concerns.

Being a frequent flyer doesn’t mean you have to sacrifice healthy nutrition habits.

Nicole Christensen, CrossFit Nutrition Course Director, has spent a significant amount of time on the road as part of CrossFit Seminar Staff.  

To stay on track while on the go, she recommends visiting the grocery store as soon as you land and keeping a phone note of go-to portable meals so you don’t have to think about what you’re going to purchase.

Need help getting started? For breakfast, lunch, and snacks, she chooses:

• Packages of berries

When traveling multiple days a week, she notes dinner should mirror what you eat at home so you can maintain consistency in your diet.  Keep yourself on track with basics like salads, meats, and vegetables. 

Continue learning with the CrossFit Nutrition I Course.

To learn more about CrossFit Precision Care and how to get involved as a healthcare provider or patient visit care.crossfit.com.

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every Tuesday.

Disclaimer: This podcast is for general information only, and does not provide medical advice.  I recommend that you seek assistance from your personal physician for any health conditions or concerns.

Sarah Hopping Estrella started CrossFit in 2009 after narrowly missing qualifying for the 2008 Olympic Games in the hammer throw.  Since then, she’s been involved with CrossFit in just about every way imaginable: Regionals competitor, coach, affiliate owner, Seminar Staff, Nutrition Course contributor, and member of the CrossFit Sport virtual events team.

In this episode, we talk about how she’s navigated the transition from competitive athlete to motherhood, how CrossFit has shaped her beliefs around body image and nutrition, and how her approach to training has changed as her goals have shifted from competition to lifelong health optimization.

You can learn more about the CrossFit Nutrition I Course here.

You can connect with Sarah via Instagram. @sarahhoppingestrella

Related Episodes:

Ep 141 - From CrossFit Games to Pregnancy: Annie Thorisdottir and Camille Leblanc-Bazinet

Ep 121 - Christy Adkins & Lindy Barber on Transitions in Life & Fitness

To learn more about CrossFit Health and how to get involved as a healthcare provider or patient visit health.crossfit.com.

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every Tuesday.

Disclaimer: This podcast is for general information only, and does not provide medical advice.  I recommend that you seek assistance from your personal physician for any health conditions or concerns.

Nagging aches and pains? According to Jason Garrett, DC, rest and myofascial release are often the best first line of defense.

If your aches or pains persist for more than a few days without improvement, he recommends you seek professional assistance from a provider who employs a combination of manual therapy and corrective exercises.

Your provider's goal should be to not only take away the cause of pain but also to rebuild and strengthen the area while educating you about what's causing the injury in the first place.

Learn more about Airrosti's approach at Airrosti.com/crossfit-recovery/

To learn more about CrossFit Precision Care and how to get involved as a healthcare provider or patient visit care.crossfit.com.

If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every Tuesday.

Disclaimer: This podcast is for general information only, and does not provide medical advice.  I recommend that you seek assistance from your personal physician for any health conditions or concerns.