Fierce Fuel Nutrition

17/07/2023

My dearest friend, Patrick, from Haiti started a new coffee business!!! So excited for him and what this means for his family and his community!

If you’ve never had Haitian coffee… you have no idea what you’re missing!

Give him a follow and maybe support his business!☕️ 🇭🇹

https://www.facebook.com/profile.php?id=100092754044640&mibextid=LQQJ4d

Kichòy Coffee is a small batch coffee roaster that sources high-quality beans from Haiti.

12/07/2023

Haven’t posted in a while so I thought I’d show you my mid-summer lunch… this is a quick thrown together salad with stuff from my fridge! It was easy to add together, and so good on a hot summer day!
🥬 greens
🍑🧅 fruit & Vidalia onion (cantaloupe and peaches)
🐔 chicken breast grilled 🥗 Italian marinade & dressing used as chicken marinade and as dressing for this salad!!

31/01/2023

Here’s a round-up of our Groceries from for the week:
•Boneless Chicken Breasts
•Grass-Fed Ground Beef 93/7
•Chicken Sausage
•Chuck Roast (not pictured bc it’s in the crockpot)
•Sweet potatoes
•Sweet Onions
•Avocados (one ripe & 3 “not quiet ready”
•Raspberries
•Strawberries
•Bananas
•Oranges
•Granny Smith Apples
•Cucumbers
•Bell Peppers (red, yellow, orange)
•Brussels Sprouts
•Tomatoes
•Baby Bella Mushrooms
•Zucchini
•Penne Noodles (gluten free)
•Quick Cooking Oats
•Greek Yogurt Vanilla Fat Free
•Granola (Gluten Free)
•Feta Cheese (Reduced Fat)
•Zevia Creamy Root Beer (kids prefer these over sodas and I’m totally okay with that)

18/01/2023

Blueberries are considered an Antioxidant Superfood! That means they are pretty freaking amazing for you! They are nutrient packed and provide so many benefits to your health. Check it just a few things these little tiny berries do to help you stay healthy!!

🫐 Packed with Antioxidants, they help clear your body of free-radicals that could cause cancer. 🔬
🫐Full of Vitamin C, Potassium, Vitamin K, Magnesium, Calcium, and Zinc which all support healthy bones! 🦴🦴🦴
🫐Fiber, potassium, folate, vitamin b6, and phytonutrients support healthy hearts by keeping blood vessels healthy and cholesterol down! Yah!!! 🫀
🫐Specific antioxidants, anthocysnins, help our brains fire faster, hence improving brain function and keeping us sharper, longer! 🧠

Also, a HUGE benefit…
🫐IMPROVE METABOLISM!! The potassium and manganese that blueberries provide are vital to our bodys metabolic functioning by keeping our blood sugar regulated; preventing diabetes and improving our liver function by decreasing inflammation and maintaining healthy organs at a cellular level!!!

1/2 cup of these cuties has:
42 calories
1 gram Protein
11g Carbs

24/11/2022

Fierce Fuel wishes everyone a happy Thanksgiving!!!

It is my prayer that everyone finds a little something today to be thankful and grateful for and in all the days ahead remembering just how blessed each of us are. Whether it be with our incredible fitness that we’ve worked so hard for, the strong bodies we’ve built, the ability to move, or our daily commitment to maintain our health, we each have something to be thankful for! Find what yours is and remember it every single day!!!

29/08/2022

If you are an athlete (high school, collegiate, fitness ju**ie at the local CrossFit gym, or the mom who is working out at 5am because that’s the only time she can) then it’s imperative that you fuel your body for performance!!

A few questions to ask yourself: -How many meals a day to you eat? -How much water do you drink each day?
-What kind of quality foods do you eat when you eat? If you had to question any of these answers, you’re probably not doing what your body needs in order to keep up. If you’re one of those people, try to follow these strategies to have better performance:

• aim for at least 3 meals each day (for you high school and college athletes, this means more than a bag of chips and a soda at lunch🤦🏼‍♀️). 3 meals consisting of healthy protein, carbs and fat is key (and try to always add something green).

• consume at least half of your body weight in ounces of water (the ideal amount is between half body weight and your total body weight equivalent in ounces of H2O). Your body works better when you are hydrated! Too little is bad, too much can be worse…

•stay away from trashy foods that add no nutritional value to your body and performance. Crappy, processed foods (ie: vending machine junk, chips, honeybuns, candy, sodas) may taste good, but that’s about it. They do absolutely nothing 🙅🏼‍♀️ beneficial for your body. They actually inhibit your performance and have addictive substances. Literally gross! So if you want to run faster or farther, jump higher, stay focused longer, lift heavier, or whatever it may be that you want to accomplish, get rid of the trashy stuff you’re putting in your body. Opt for fresh fruit, veggies, homemade snacks that will fuel you instead of rob you!

Give these a try and see how you feel! Let me know if you see changes!!!

18/08/2022

Long post ➡️ but maybe someone else needs to hear it too. Here goes!!

Jan 2022: 100% recovery from Achilles surgery, get COVID and it wipes me out. No energy and absolute exhaustion take over. Long Covid sets in…. For months I have fatigue, fogginess in my mentation, sleep so much…. What is wrong with me?! This is not me! Get up, Ashley! Are you depressed? Are you sick? Why can’t you workout? What’s WRONG??????

That’s how this all started….

Back story: I’ve worked out regularly for a little over 20 years, and I’ve been a “CrossFitter” for 11 of those years… I have pushed myself to the limit, I’ve been so sore that I could hardly move, I’ve lifted more weight than I should in a workout just to prove to myself (and probably others) that I could do it, I’ve skipped rest days, and subsequently I’ve rehabbed injuries due to not taking rest days. I’ve worked very hard to maintain fitness, but maybe not “health”. Since having the Achilles surgery, rehabbing that, and then turning 40 this past January with Covid, I have literally been forced to redirect my focus to simply caring for my health. It was very difficult for me to come to terms with the fact that I wasn’t able to lift certain weights, or do certain movements, keep up with certain athletes, or max out certain lifts with the other girls but after a lot of introspection, improving my self-talk to attempt to be more positive about myself and my situation, and encouragement from my husband and friends, it is getting easier to redirect my focus to my health! From here forward, I will workout to enjoy myself and my time with my friends and the athletes that I am training; I’ll workout to maintain my health, maintain and build muscle (because we know women need muscle on their bodies to be healthy), maintain my cardiovascular system, and simply rest when I am tired or overworked! I admire the dedication of the athletes that I am surrounded by at and I would never ever take one second of experience with them for granted, but this is me saying it’s okay to rest, it’s okay to take a week off, it’s okay to not fry your body to make it to the top of the whiteboard, it’s literally okay….

02/08/2022

Okay so I’ve been so stoked to post about this guy!!! This is Willie, Instagramless Willie!!! Willie is literally a weekday warrior, mid-workout water swigging’, 90’s music loving, sweat puddle making workhorse when he is at the 8am class. You may not know him if you haven’t worked out with him but can catch him slinging weight faithfully during 8am classes , but not on Wednesdays because partner workouts stress him out…. He started CrossFit to get back in shape, and when we presented the challenge he had a goal of just losing some weight and learning how to eat better. Whoa, did he have success!!!

These were his beginning stats:
Body weight: 219.6lb
Body Fat: 22.7%
Muscle Mass: 97 lb

After 90 days of training 4 days per week and following the nutrition challenge we devised, he had an awesome change in his stats.

Check this out!!!!!!
Weight 208.1lb’s (-11.5lb)
Body Fat: 18% (-4.7%)
Muscle Mass: 97lb (no change)

He fueled his body and decreased his weight & body fat percent all while maintaining his muscle mass. This is not easy to do but by training and recovery properly, he accomplished this!!! We are so stoked that he made these awesome changes and learned some valuable nutrition tools in the process! Keep it up, friend!! See you at 8am!!!

27/07/2022

New coffee mugs to drink my morning collagen protein coffee from (and I linked them for you)! Who said having protein coffee couldn’t be kinda fancy?!?!?

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21/07/2022

The second winner was for best Body Composition change. It goes to the one and only for melting off some body fat while building some more muscle on that frame!!!

Bruce came in with a goal to lose fat but not necessarily lose “weight”. He wanted to be stronger and leaner. So with the challenge, we encouraged him to increase his protein intake and follow the rules of the challenge to see what his outcome would be!

His stats from beginning to end were pretty impressive! Take a look:
Body weight ⬇️177.9 to 171.3
Body Fat ⬇️16.2 down to 11.7
Lean Muscle Mass ⬆️85.3 to 86.4

This is not an easy thing to accomplish so we are super proud of and what he was able to accomplish! Can’t wait to see what making some changes to his diet and training do for him!!!

13/07/2022

We hosted our very first nutrition challenge for 90 days! Yes, a 12 week challenge and it didn’t disappoint!! We had 3 winners. One winner for the most weight lost, one for the best body composition change, and a best overall winner.

Our fist winner is Brandon. Some know him as !! He’s the winner of our most weight lost during the challenge. He started with a goal of losing total weight and during the challenge, his weight dropped 13.3 pounds! This was by decreasing his his body fat by 3% and also a slight loss of muscle mass of 3%. He kicked ass during the challenge, making himself a little harder to kill, and we are so proud of his progress!!!