Week of March 7-- Wrap up

Mar 8, 2022

 by Kiersten Mueller

Hope you're having a great week!  Here are the latest updates, photos,  some info from our dietitian, and a portioned recipe. 



Upcoming Events:

We have one more workout left of the 2022 CrossFit Open and it happens this Friday at 5:15.  Class will start as usual and anyone who is not staying will go in the first heat. PLEASE REGISTER so I know how many are coming.  As usual, I won't know what the workout is until Thursday at 3 pm, when CrossFit announces it.  Below is a link to the Google Photos album of 22.1 and 22.2.  

2022 Open

Please come and watch, even if you aren't doing the workouts!

So far, the 8 Week Mega Pot Challengers have lost a total of 78 pounds!!  They still have 3 weeks to go!! 

So......if you would like to participate in the next one, that will happen in May.  Get on board!!  



Dates to keep in mind:  Squat Endurance Assessment on March 28 and Lactic Tolerance on April 1.   

Things TBA   Bring a Friend Week!  I also hear that the XY Games is returning in 2022.  And we will begin taking field trips to celebrate monthly birthdays.  You can take a peek at the calendar that is hanging in the gym to stay up to date. 


A word from Sara Colman, RD. 

Metabolic Syndrome
By Sara Colman B.H. RDN, CDE

What do excess body weight, high blood pressure, high glucose and cholesterol levels, and low HDL (good)
cholesterol levels have in common? Individually each is a risk factor for cardiovascular disease. However,
combined these conditions mean an increased risk of more serious health problems. Why? The condition, called
metabolic syndrome, increases the chance a person will develop diabetes, heart disease or stroke. Metabolic
syndrome is also known as syndrome X and insulin resistance syndrome. It is estimated that more than one-third
of American adults have it.

According to the National Institute of Health a diagnosis of metabolic syndrome includes at least 3 out of 5
 Fasting blood glucose (sugar) 100 mg/dL or more (or on medication for treatment)
 Elevated blood pressure 130/85 mm Hg or higher (or on medication for treatment)
 Apple shape with a waist circumference more than 40 inches for men, 35 inches for women
 High triglycerides 150 mg/dL or more (or on medication for treatment)
 Low HDL (good) cholesterol, men less than 40 mg/dL, women less than 50 mg/dL (or on medication for

Causes of Metabolic Syndrome
The causes of metabolic syndrome include being overweight and obese, physical inactivity and genetics. Insulin
resistance is associated with the condition. Insulin resistance is a condition in which the body does not use insulin
properly, causing higher than normal glucose and triglyceride levels. The progression is thought to occur as

 Increased weightinsulin resistancehigher glucosediabetes
 High triglycerides, high cholesterol and high blood pressureplaque build-up and stress in

heart attack or stroke

As you can see, the end result is an increased risk of developing Type 2 diabetes, heart disease, and stroke.

The recommended treatment for metabolic syndrome is weight loss, increased physical activity, a healthy diet,
and if needed, medications. As little as 5 to 10% loss of body weight can improve the condition. Diet changes to
improve metabolic syndrome include the following:
 Decrease calorie intake for weight loss
 Limit carbohydrate ratio to 50% or less
 Increase fiber and antioxidant intake by including whole grains, fruits and vegetables
 Reduce intake of red meats and processed meat products
 Eat healthy fats such as olive oil, flaxseed oil, nuts and seeds; avoid unhealthy fats

Physical activity to improve metabolic syndrome includes a combination of aerobic and resistance exercise. At
least 30 minutes of daily aerobic exercise is recommended. Even without weight loss, exercise helps improve blood
pressure, glucose, and cholesterol levels.


Recipes to try:

Bacon & Kale or Spinach Frittata



Avocado Oil Cooking Spray

1 cup Sweet Onion, diced small

3 slices Bacon (Pasteurized Pork or Turkey)

-cut into small pieces before cooking

4 cups Kale or Spinach Leaves, coarsely chopped

2 tsp. Garlic, minced

3 Jumbo Whole Eggs

6 Jumbo Egg Whites

or 2 cups Egg Beaters®

finger pinch Black Pepper

finger pinch Kosher Salt

4 oz. Crumbled Goat or Feta Cheese


Directions: Pre heat broiler

Step 1: Spray large oven-proof skillet with spray; place over medium heat. Add onion and bacon; cook and stir 6 – 8 minutes; until onion is tender and golden and bacon is crispy.     


Step 2: Add kale and garlic; cook 3 – 5 min., or until kale is wilted.  Evenly spread mixture to cover bottom of skillet. 


Step 3: Whisk eggs and seasonings in a small bowl until well blended and slightly frothy.  Pour evenly over kale mixture; sprinkle evenly with cheese.  Cover and cook 6 – 7 minutes or until mostly set.


Step 4: Uncover skillet; place in oven and broil 2 – 3 minutes or until golden brown and set. Let stand 5 minutes before cutting and serving.  


🡺This is a great meal to make the night before.  Fully cool, lightly cover the skillet.  Refrigerate (in skillet) and portion in the morning.  Reheat or eat cold!



🡺To Portion Frittata

Note the fraction suggested below:

Top # is how many wedges suggested per unit portion.

Bottom # means the total wedges per frittata you’re cutting.  

EX:  1/4 means that you get 1 of 4 equal wedges of one whole frittata.


= 4 wedges Frittata


2 unit portion:

(1 of 6 portions)

1/6th Frittata slice 

+ 1 cup fresh fruit


3 unit portion:

(1 of 5 portions)

1/5th Frittata slice 

+ 1 heaping cup fresh fruit


4 unit portion:

(1 of 4 portions)

1/4th Frittata slice 

+ 2 cups fresh fruit


5 unit portion:

(1 of 3 portions)

1/3rd Frittata slice 

+ 2 heaping cups fresh fruit