About Monique Beauchamp

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So far Monique Beauchamp has created 663 blog entries.

Eat Your Veggies Challenge (what is 800 Grams)

Your on board, you are ready to crush this challenge, you are looking at all the veggies with the heart eyes emoji….but

800 grams?…how much is that…what does that look like???? We’ve got you covered with a little photo gallery. 

 

Here are some photos that represent 1 Cup of veggies…(all frozen except the onions)

 

Rutabaga

Butternut squash

 

Mixed peppers

Broccoli

Onions

If you are using frozen or canned veggies, it can be even easier as each bag is labeled

This is what I used in my breakfast for the week. Each bag is 454 grams (x2 = 908 grams) I split that over the course of 7 days giving me just under 130 grams each morning.

Many times people will say that ate a “medium or handful” X, Y, or Z, but what does “medium/handful” mean? Below are some examples

 

The first are 2 different sweet potatoes with a big difference in weight.

This big guy weighed in at 375 grams while

This little one was just 208 grams…that is a big variation for the same food.

The smaller one, when chopped up was a bit over 1 cup

Next is a “medium” sized apple. Remember you want to subtract the parts you don’t eat (i.e. the core)

When weighed with the core

And with out the core….that 34 grams your not actually eating.

 

These are some guidelines you can use if you don’t have a way to measure your foods. Veggies that are a bit more dense Sweet Potatoes, Squash, etc are going to be heavier. Leafy greens are going to weigh next to nothing but they should still be apart of your intake.

 

There will be some more information hanging at the gym and stay tuned for our next blog/email with some helpful recipes.

Eat Your Veggies Challenge (the rules)

 

So, your starting to think about the EAT YOUR VEGGIES CHALLENGE and you want to know more. Here are the basics on what counts towards your daily goal of 800 grams.

 

There are NO restriction on what foods you can eat, BUT only veggies & fruits will count toward your 800 grams.

 

They can be fresh, frozen, canned or cooked.

 

Corn, Beans, Peas and Olives are fair game as long as they are in their natural state…ie popcorn is a no go, but corn on the cob is good.

 

A few things that don’t count

 

Fried foods (french fries, potato chips), but if you cut them up and bake them they are fair game.

 

Dried fruits & fruit juice

 

Processed/Packaged foods ie apples in an apple pie

 

Peels/Core such as the peel of an orange or core of the apple, only the parts that you will eat count

 

Be honest with yourself. If you are questioning if it qualifies…chances are you already know the answer and it wouldn’t count. You can cheat any diet, find any loophole, but the only one who will be affected is you. Have integrity. Eat your veggies, Reap the benefits.

 

More info coming soon

Nutrition Challenge 2019

We’ve got our next nutrition challenge lined up and it couldn’t be simpler….eat more veggies. That’s it. No restrictions for not being able to eat a food (or food category), no limit to how much to eat, all we want is for you to eat more veggies!

 

Why the emphasis on more veggies (fruit too)?

 

They are jammed packed with vitamins and minerals our bodies need. Try and think of a healthy diet in which veggies don’t play a huge role…(I can only think of 1 diet…and its extreme).

 

The goal is for you to eat 800 grams of veggies & fruits daily. Why 800? Research has found that 800 grams is associated with improved health. We are talking about…reducing your risk for coronary heart disease, cardiovascular disease, cancer, stroke…you get the idea.

 

We wanted to make this challenge as simple as possible, so…..there is no barrier to entry…it’s FREE! Although we believe you would benefit greatly from actually weighing your veggies, its not required, but you can buy a scale super cheap. If you don’t have one you can still participate by measuring your fruit and veggies the old fashion way (with a measuring cup). We will track our consistency and accountability through a share google spreadsheet. (Coming later this week)

 

It’s that simple.

 

Over the next few days we will have more on what to do, what 800 grams of veggies looks like and other ways to track if you can’t weigh them.  

Athlete Spotlight: Elaine

What made you choose True Athletics?
Its proximity to my house and the recommendation of two members who happened to be
regulars st MiKo prompted me to give it a shot.
How long have you been Training with us?
It will be three years in February.
What has been your proudest moment in the last 90 days?
I’m finally linking my pull-ups better.
What do you do for the short time of the day that you aren’t with us (i.e. a job)?
I’m either teaching English, or serving beers to Hamdenites at
Counterweight/TexiKo/MiKro.
How is your nutrition? Do you eat a certain way? If so when did you make the
switch?
My nutrition is pretty solid. I made the switch when I did the whole life challenge and
continued it out of spite for my ex spouse who disliked my “paleo bullsh*t.”
What are your 3 favorite movements/exercises?
pushups, pull-ups, air squats
How about your favorite WOD?
Thanksgiving is always fun. I like Murph too
because it’s so grueling and also because I’ve never done it in a vest.
What is your favorite workout song?
I don’t really notice once I get going.
 What’s you favorite type of workout? (AMRAP, Chipper, ladder, rounds for time)
I like anything with a long burn that tests mental toughness and endurance because I
like to work steadily and I find satisfaction in completing something that leaves me
totally sapped.
Have you changed at all physically or mentally since starting to train with us?
I’m much more fit than I was before joining and I’m generally more confident.
 What are your current goals?
I want a strict handstand push-up and I want to be able to link my toes to bar
together. I want consistent double unders too.
How has your overall goal changed since you started?
My goals have changed a lot since I started. Initially, I was happy just to finish a workout
but now I’d like to be able to complete most wods RX.
 What’s been the biggest surprise since you joined?
I wasn’t expecting everybody to be so nice.
What is your favorite color?
Red. It’s the color of aggression and also passion.
What can you do now that you weren’t able to do before training at True
Athletics?
pullups!
 Say something else, anything!
I don’t like being the center of attention. I thought about deleting this and joining a new
gym but I like you guys so much I couldn’t do it.

Athlete Spotlight: Nick

What made you choose CrossFit True?

What made me choose CrossFit True was be assured that you (Moe) truly cared about her athletes who joined the gym. I enjoy having a coach who is just as motivated to making her athletes better as i am trying to get better.

 

How long have you been training with us?

I have been a full member since September 2017

 

What has been your proudest moment in the past 90 days?

My proudest moment was 1) watching moe get her first muscle up 2) hitting 185# complex at the comp. Even tho I may not have looked that way I was pretty pumped about it.

 

What fills up your time outside the gym (i.e. work, family, hobbies, etc)

Engineering Work. Problem sets and/or studying for tests

 

How is your nutrition?

Honestly i feel as if my nutrition is better than the past. But i think with more stability i can be more consistent with the quality of food that i eat.

 

What are your 3 favorite movements/exercises?

Burpee

Toes to bar

Thruster

Hang Clean

 

Do you have a favorite WOD?

Favorite WOD is “DT” (I have only done it at 95#)

 

What is your favorite style workout? ( AMRAP, EMOM, Rounds for Time, etc)

Rounds for time

 

What music gets you pumped up?

I’m a big POP guy. Specifically (Justin Bieber, Post Malone, Travis Scott, Eminem)

 

How have you changed physically and mentally since you started training at CrossFit True?

I do think physically i looked more fit but i would like to look better. And mentally I’ve grown in a way that helps me when i compete. I think i have gained mental toughness since starting at Crossfit True.

 

What are you current goals?

My current goes is STRENGTH, STRENGTH, STRENGTH

 

How have your goals evolved since you started training with us?

To be honest i never really had goals when i first started. I was overweight at 235 lbs starting my freshman year in high school and then i lost a lot of weight up until junior year. When i started at Crossfit i never had a goal i just wanted to stay active.

 

What has been the biggest surprise since joining CrossFit True?

The biggest surprise was when i felt like i was decent enough to do a competition. I was happy to get asked to join a team and i would love to do it again.

 

What can you do now that you weren’t able to do before you started training with us?

Muscle Ups

Double Unders

Toes to bar

Handstand Pushups

 

Anything else you would like to say?

I think that the culture and the sense of family around this gym is amazing. I love all the time i spend at crossfit true. Thanks to Moe I’ve gotten better and stronger and I cant say thank you enough

Athlete Spotlight: Tanyce

What made you choose CrossFit True?

The great personal reviews & proximity.

How long have you been training with us?

I started in May of 2015.  I took a break for personal issues & started back with more consistency in January 2016


What has been your proudest moment in the past 90 days?

I hit a few double unders recently.


What fills up your time outside the gym (i.e. work, family, hobbies, etc)

Day job- desk jockey at Prudential in Shelton

Our 2 boys Jackson & baby Henry keep us nice & busy with any free time we have, that usually means living on a baseball diamond or a basketball court. When I get time, I’m either cooking, going for a run or sleeping.
How is your nutrition?

As clean as possible!  However if there are any cake or cookies around, it’s all over, clean goes out the window.


What are your 3 favorite movements/exercises?

Push jerks

Front squats

And believe it or not, I have a love hate relationship with burpees

 
What is your favorite style workout? ( AMRAP, EMOM, Rounds for Time, etc)

I think the official term is a ladder (21-15-9)


What music gets you pumped up?

Eminem & 90s hip hop & Eminem


How have you changed physically and mentally since you started training at CrossFit True?

Although I sit at a desk all day, I stand straighter & have better posture because things are getting stronger.   I also have much more flexibility than I ever did! Mentally I have a much more positive outlook.
What are you current goals?

A set of 10 double unders

And get my arms/shoulders strong enough for a pull up


How have you goals evolved since you started training with us?

My initial goal was don’t get hurt!  I was a pretty consistent runner too.  I needed to create variety in my workouts.   Now it’s how do I push myself closer to achieve a new PR or get closer to executing a movement with which I still struggle.


What has been the biggest surprise since joining CrossFit True?

The addictiveness of success is incredible!  It’s not just the personal successes but being able to celebrate the successes of others.  It’s a great environment.

What can you do now that you weren’t able to do before you started training with us?

Proper push ups

Any form of a clean

I’m sure there’s more because I certainly surprise myself every WOD


Anything else you would like to say?

I don’t know if I can say anything that hasn’t already been said.  The coaches are phenomenal in their knowledge & their ability to pivot to support you personally. The support of the other members helps motivation & your success.  This place is awesome!!

Athlete Spotlight: Jenn P

What made you choose True Athletics?
A friend of mine signed up and convinced me
to try it!

How long have you been Training with us?
A little over a year and a half.
What has been your proudest moment in the last 90 days?
My deadlift PR! (And even though
it’s more than 90 days) doing my first open, completing MURPH and running my first 5k!!!
What do you do for the short time of the day that you aren’t with us (i.e. a job)?
Litigation Paralegal

How is your nutrition?
Definitely room for improvement, but life is too short to NOT
indulge a little. Do you eat a certain way?
Mostly clean Monday through Friday, but the
weekends are hard to stay on track. If so when did you make the switch? I really started
to pay more attention to what I ate and the amount of calories I consumed when I started
at True.

What are your 3 favorite movements/exercises?
Planks/deadlifts/situps and any of the
gymnastics movements, oh and split jerks!
What is your favorite workout song?
Girl Talk, 80 rap, any of the mashup stations

What’s you favorite type of workout? (AMRAP, Chipper, ladder, rounds for time)
AMRAP’s
Have you changed at all physically or mentally since starting to train with us?
Both!
I’m a little more toned, gained some muscle, have more energy, sleep better, less
stressed.
What are your current goals?

To be able to get through a workout without modifying
so much.
How has your overall goal changed since you started?
One of my main reasons for joining was
to just feel better overall, tone up (things start to sag after 40) and hopefully help with being
able to sleep better. I’m now motivated to keep pushing myself to level up in everything I do.
What’s been the biggest surprise since you joined?
How much I truly enjoy exercising. I literally
plan my week around when I can get to the gym. I did at home workouts for so long but wasn’t
consistent or motivated. True is the first gym I’ve ever joined (with the exception of the
occasional yoga and Zumba class)!
What is your favorite color?
Black

What can you do now that you weren’t able to do before training at True Athletics?
More than 5 regular pushups in a row without having to stop, run without having to take a
million breaks, T2B and a kipping pullup…there’s a lot!
Say something else, anything!
I was always SO intimated by the gym, especially
Crossfit. One of the best decisions I made was just walking in the door and just trying it,
no matter uncomfortable I was! I love that me exercising and being mindful of what I’m
eating automatically makes my kids more health conscious. I love that Dan and I have
something that we do together (even if it is only a few hours a week) and most of all I
love that because of the atmosphere at True, I always look forward to the next workout.
There’s nothing quite like the high after an intense workout, especially on days when you
may not feel like going but push yourself to go. I can’t say enough great things about the
coaching, Moe, Sara and Ryan are just plain awesome people, so knowledgeable, down
to earth and genuinely care about helping us reach our fitness goals. Between the
coaches and all of the incredibly supportive people at True, my only regret is that I didn’t start sooner.

Athlete Spotlight: Dan P.

What made you choose True Athletics?
My Wife
How long have you been Training with us?
A year and a half
3 What has been your proudest moment in the last 90 days?
415# Deadlift
What do you do for the short time of the day that you aren’t with us (i.e. a job)?
Construction for Regional Water Authority
How is your nutrition? Do you eat a certain way? If so when did you make the
switch?
It’s okay, I try to eat clean, but doesn’t always work out.
What are your 3 favorite movements/exercises?
Deadlifts, push press, bench press
How about a favorite WOD?
Any strength building workout
What is your favorite workout song?
Anything by Jay Z or Biggie
What’s you favorite type of workout? (AMRAP, Chipper, ladder, rounds for time)
Ladder
Have you changed at all physically or mentally since starting to train with us?
Physically, I’m a lot stronger and way more flexible. Mentally, my confidence has
gone way up.
What are your current goals?
Eat better and get toes to bar!
How has your overall goal changed since you started?
I went from just trying to finish workouts to wanting to finish first!
What’s been the biggest surprise since you joined?
How hard I can push myself and how good I feel after.
What is your favorite color?
Black
What can you do now that you weren’t able to do before training at True Athletics?
I can actually almost do a handstand!
Say something else, anything!
I love the family atmosphere of True, it feels like
everyone is pulling for each other. The coaches are awesome!!

Next Level Nutrition

The Theoretical Hierarchy of the Development of an Athlete

Throughout the course of the year there are ebbs and flows of everyones nutrition. For athletes it will revolve around their sport and when they need to peak, but for the majority of us our nutrition highs & lows are bound to the seasons.

 

The year always starts with a rise in people working on better eating, but quickly falls off as the long winter months drag on, but with the hope of spring there is another rise to get that “summer body”. Unfortunately, summer may be the most difficult, there always seems to be something popping up to get you off track. By fall everyone is ready to get back into a better routine before the holidays roll around. And then the cycle continues.

 

But what if you could work on making you highs and lows less drastic? Rather than a few times a year going into a full on restriction/starvation mode you could gradually make progress. What if you had the tools and habits in place so that if you did stray from your nutrition you would be able to quickly get back on track?

 

Well, here is your chance! We’ve just updated our nutrition coaching and it goes far beyond the normal food plan that restricts foods and leaves you hungry. Our approach is to look deeper than calories in/calories out or what are “good” foods and what are “bad” foods. Although, those things still play a role and are still important, we work on changing habits.

 

Short-term nutrition challenges are have their place in the wellness community, they give people a jump start, they open their eyes to new foods, and help keep them on track, but it only lasts for a very short time. Once the challenge is over, the things they were doing go out the window and they fall right back into their old routine because they were never able to make them into habits.

 

With Pro Coach, you’ll form new, better habits.

 

In order to do so, you’ll need to be patient. Change takes time. Habits (good & bad) don’t form overnight. That is why Pro Coach is intended to last a year! But don’t worry you won’t have to wait a year to see results.

 

Pro Coach is a 2-part experience. First you’ll have access to an online platform which will provide you with daily reminders, guides, and lessons to keep you on track and make progress everyday. It’s that little reminder that you are improving everyday. It also teaches you the HOW. It breaks down how to form new habits into small, manageable chunks.

 

The second part is that you are assigned a real-life coach. Someone who is there when you have a question, someone who will guide you, and make sure you are on the right path towards your goals. They will also provide accountability with weekly check-in’s; you send in progress pictures, complete short questionnaires about how the program is working for you (success, struggles) and be provided with feedback.

 

This updated version of our nutrition coaching is the best we’ve ever had! I am super excited to roll it out and help you achieve your goals. Remember “Muscles are made in the gym, but seen in the kitchen”

 

If you are ready to change your habits, reach out to us so we can set up a time to discuss the program in more detail and get you started on that body you’ve always wanted!

 

Athlete Spotlight: Raysa

What made you choose True Athletics?
While I was in college, I used to go to a franchise gym, it became routine and boring so I
researched gyms near me! I saw the name Crossfit True, clicked on the link and the Crossfit True
web provided me with tons of info. I called Moe, I meet her, learned more about Crossfit, the
gym and I did a skills assessment. The skills assessment was a great sign that I picked the right
place.
How long have you been Training with us?
I think fall 2017.
What has been your proudest moment in the last 90 days?
I did 2 PU, 9 UB Toes to Bar.
What do you do for the short time of the day that you aren’t with us (i.e. a job)?
I work as a bilingual outpatient clinician for children, adolescents, and Adults at a clinic
in New Haven.
How is your nutrition? Do you eat a certain way? If so when did you make the
switch?
My nutrition is great! I eat what I want when I want, lol my madre has genetically blessed
me with an amazing metabolism.
What are your 3 favorite movements/exercises?
Back squats, 400m runs, Box Jumps
How about a favorite WOD?
Hansen
What is your favorite workout song?
I Like It – Cardi B, Bad Bunny & J. Balvin

What’s you favorite type of workout? (AMRAP, Chipper, ladder, rounds for time)
AMRAP

Have you changed at all physically or mentally since starting to train with us?
Mentally, my confidence has increased and I believe I can push myself past my fears or
limits I may think there are. Physically, I got thicker and feeling like snack #OKURR!!
What are your current goals?
My current goals are to gain muscle and upper body strength.
How has your overall goal changed since you started?
When I started my goal was to attend a few times to the gym and gain upper body
strength. Now I attend more than a few days, and I’m still working on gaining upper body
strength.
What’s been the biggest surprise since you joined?
How fast I see results when I stay consistently committed to working out. My body feels
physically and mentally better. Plus, all of the new knowledge and P.Rs
What is your favorite color?
Pink
What can you do now that you weren’t able to do before training at True Athletics?
I can do HSP, PU, T2B
Say something else, anything!
I’m happy that I became part of the True Athletics familia. Im grateful about the cultural
humility and respect from the coaches and members. Having other members and coaches
look out for you, push you, and help you out in your physical, personal and professional
journey has been more than I could ask for from a place that people go to work on their
physical goals. Also, muchas gracias for letting me play, my Latin music =)

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