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It’s the most wonderful time of the year……….CF OPEN!!!!




The CrossFit Open is right around the corner…..First wod is released Feb 23th


What’s the CF Open you ask?!?


It’s 5-workouts over the course of 5-weeks (1 workout per week) in which hundreds of thousands of people (272,661 people last year) all complete the same workout….How cool is that!!! That means that if you have a friend in Zimbabwe who also does CF they will do the same exact workout, you can talk about how awesome it was… maybe talk a little smack?


So, each Thursday night a new workout is released from CF headquarters (@8pm) and you will have until Monday Night (8pm) to do the workout and submit your score. As a gym we will be completing the workouts on Fridays…….with “Friday Night Lights” being the main event during the evening classes (in the past, somehow, adult beverages have been on hand for some post workout fun).


Therefore, all day on Fridays we will be doing the CF Open workout regardless if you are signed up or not….so you should just sign up.


I have heard (and disproven) all of your excuses…..


“I can’t do X,Y, or Z”….no worries there is a scaled division and even if you can’t do those movements you can still do all the others.


“I don’t like competing”…good thing that you’ll truly just be competing against yourself. Can you push yourself to pick up that bar one more time, can you keep moving even when your brain tells you to stop, can you go just a bit harder than normal?


My new favorite….”blank stares” like you can’t hear me….or maybe you don’t think I am talking to you…..F.Y.I……I am talking to you.


the list goes on and on.


Let’s skip the peer pressure and just sign up

Register Here


When you are registering, they will ask you which Affiliate you belong…..answer: CrossFit True. Once you are registered you will also want to join our team, our team name is “Team True”.

This is going to be AWESOME!

Affiliate Name: CrossFit True

Team Name: Team True

Smoky BBQ Sauce

BBQ Sauce (753x800)


1 Onion

2 garlic cloves

1 can (6oz) tomato paste

1 can (14oz) tomato sauce

~6 dates (softened in hot water)

½ cup unsweetened apple sauce

¼ cup balsamic vinegar

¼ cup white wine vinegar

3 tbsp Dijon mustard

2 Tbsp coconut aminos

2-3 Tbsp fresh ginger

½ tsp cinnamon

1 tsp smoked paprika

3-4 dried chipotle peppers

1 cup water

¼ tsp all natural liquid smoke




  1. Make sure your dates are soft by soaking them in hot water (maybe 30 minutes or less). This will just help the mixing process. Your blender blades will thank you.
  2. Depending on how good your food processor is you won’t need to cut up everything too much because you’ll be blending it all anyway.
  3. Throw everything into your food processor. I threw everything into the pot I used to cook it and just used a stick blender to mix it up. (Caution: this did splatter a good amount, but with caution it can be avoided)
  4. Bring it to a boil, then lower heat and simmer 45-60 minutes until it is thicker. Stirring occasionally.
  5. If you want it to be smooth you’ll need to strain it through a cheesecloth. But truly it’s not needed


It’s that simple.


This makes a good bit of bbq sauce. The first time I made it I used in on pulled pork and still had 2-16 ounce mason jars full. I kept one in the fridge for dipping sweet potato fries, grilled chicken, & used on top of burgers. The other jar I froze.

Homemade Mayonnaise

Mayo3 (621x800)

Mayonnaise, it might not be the first thing you think of when revamping your diet, but if you make it yourself you’ll be eliminating the harmful ingredients. Now, I’m not someone who smears mayo on my sandwiches everyday, but I have found that the addition of homemade mayo to some recipes adds a great deal of deliciousness. 


Homemade mayonnaise can also be used as the base for making your own creamy dressings and it is the base of “awesome sauce”. What is “awesome sauce”???? Basically it is any sauce I make using homemade mayo as the base…and it is always AWESOME! Think chipotle aioli, yep it’s that good. We will talk more about “awesome sauce” in an upcoming blog…stay tuned.


I do need to warn you, you must be responsible with your use of this mayo. Just because you are making your own mayo does not mean that you can eat as much as you want, it is still mayo and therefore high in fat.


On that note let’s talk about the benefits that comes out of making your own mayonnaise. As I mentioned, making your own mayonnaise will eliminate the harmful ingredients. In traditional mayonnaise that you buy at the grocery store you will find that it contains two ingredients that you don’t want to eat…..soybean oil and sugar.


Obviously, sugar is something that we try to avoid, with new research coming out all the time, it appears that sugar is more harmful than prior generations thought. It is also really easy to (over)consume so if there are anyways we can eliminate it, we are taking a step in the right direction.


Soybean oil is a little bit trickier as it’s doesn’t get the media hype like sugar does. What foods do you often find soybean oil? Margarine, shortening, mayonnaise, dressings, imitation dairy, and baked goods ←———– did you notice a trend there…..those are not the foods we would consider to be part of a healthy diet. The reason it is used so often is because it’s nearly flavorless on its own, plus it’s easily and cheaply produced.


Being easily and cheaply produced has it’s drawbacks.

  • It’s artificially hydrogenated to improve shelf life, but hydrogenated=Trans Fats and unless you’ve been living under a rock you know the dangers of trans fats.
  • Soy in general is harmful
    • Over 90% of soy is genetically modified
    • Contains estrogen-like molecules that disrupt hormone levels
    • Have chemical properties that are believed to decrease the body’s ability to absorb nutrients

If you have been duped by marketing and fancy packages and thought that buying the “olive oil” version would eliminate the harmful ingredients, I would urge you to read the label. Although it contains olive oil, the first ingredient (and therefore the most prominent) is soybean oil. Avoid all that by making your own!


How to Make Homemade Mayonnaise



1-Egg Yolk

1-dollop Mustard

1-TBS Apple Cider Vinegar (or fresh squeezed lemon juice from ½ lemon)

1-TBS Warm Water

1-Cup Light Tasting Olive Oil (you can use regular olive oil, but the olive oil flavor will come thru)



Stick Blender (this makes it super easy)


Choosing a Healthy Breakfast

File_000 (800x800)

What is the best option for your health and wellness?


Pictured above are two seemingly healthy breakfast options. On the left Mom’s Best Cereals, a whole grain wheat cereal, boosts 6 grams of fiber and NO artificial flavors, NO High Fructose Corn Syrup, & NO Hydrogenated oils. And if you read the ingredients you can actually pronounce all the words, but you might not know what they are. This is marketing at its best.


On the right is a homemade breakfast of lean ground turkey, sweet potatoes, and egg whites. Although the fiber content is not as quite as high, it also has no artificial flavors, no high fructose corn syrup, & no hydrogenated oils and pronouncing the ingredients are not only possible, but you’ll know what each ingredient is.


Since, the cereal has a label that guides what a serving size should be, that is what is depicted in the picture. Take into account this photo shows 1 serving of cereal which is equivalent to 1 cup. An amount that very few people would consider to be filling. Additionally there is ¼ cup of almond milk.


The picture on the left is my typical breakfast. There is no “serving size” it is simply a breakdown of 3lbs of lean ground turkey, the equivalent of approximately 27 egg whites, and 1 x-large sweet potato equally split into 7 breakfasts to carry me throughout the week.


Below is a side-by-side comparison of these two breakfast options based on their macronutrients (fat, carbs, & Pro) (Note: I doubled the cereal “serving size” as that is not what is typically eaten at a meal.  


Cereal w/ Almond Milk

*2 servings (b/c no one eats just 1 cup of cereal)

Egg Scramble (Turkey, Egg Whites, Sweet Potato)
TOTAL CALORIES 436 cals 308 cals
Fat (grams) 4 g 10 g
Carbs (grams) 90 g 14 g
    Sugar (grams) 22 g 3 g
Protein (grams) 10 g 38 g


There are a few things that jump right out; the alarming high number of carbohydrates (& sugar) and the very low amount of protein in the cereal. Just to give you a quick example, if I were to eat the cereal for breakfast it would be more than half the amount of carbohydrates I should consume throughout the entire day. On the flip side 10 grams of protein is hardly putting a dent into what I need in order to achieve my goals.


A bigger, more time sensitive (what is the immediate result) issue is that although the cereal breakfast will give us a sugar rush, will make us feel great….it will be very temporary. Once that sugar rush (peak is roughly around 20 minutes after eating) you’ll crash. The symptoms associated with that sugar crash are confusion, anxiety, fatigue, headaches, and my favorite hunger.


Your body’s immediate reaction to the egg scramble breakfast is quite different. You won’t get that quick “sugar high” that tricks your brain into thinking it’s worth it, but you also won’t get the “sugar crash” and there are a few reasons for this. The lower amount of overall carbohydrates and sugar contained in this meal are much less. Additionally, the high protein and moderate amount of fat will slow the rate at which the food leaves your stomach. This slow emptying of the stomach will keep blood sugar levels stable. Even better is that due to this slow emptying of the stomach you’ll feel fuller longer and won’t go running out to get your next sugary snack.


Here is the basic problem with consuming too many carbohydrates and too little protein. Most of us want to lose fat while building or at the very least maintaining our muscle mass. You never hear anyone saying “I have too much muscle, i’m just too dang strong”. But if you look at the recommendations for how much protein we are suppose to consume it is based on not losing muscle, in order to build muscle you need more than what is recommended.


For reference 0.8 grams per kilogram of bodyweight is the recommended amount                                   or for 150lb person (68kilo) which ends up being 54g of protein daily.


But remember that is to avoid muscle wasting, its not for building muscle or even maintaining good healthy muscle, it’s the minimum you have to consume so your muscles don’t waste away. This also doesn’t take into account lifting weights and exercise, many athletes will aim to get 1g per pound of body-weight.


For a while now we have been making carbohydrates the bad guy. Everywhere you turn people are talking about eating “low carb” and avoiding carbs, but honestly our “low-carb” craze has been misled. First, carbs come in more forms than just bread and pasta. Fruits (fruit juice), vegetables, beer, soda, sugar…these are all carb sources. Second carbs are not the only enemy when it comes to insulin resistance and how your body reacts to the carbohydrates you consumed. You have to look at the whole picture; sleep deprivation, stress, diets high in both sugar and fat, and chronic inflammation.


Carbohydrates provide energy, but if you are not using that energy….well those carbohydrates will be stored as fat (hopefully for later use). If you never need that stored energy (i.e. you don’t do physical activities) it just stays there as fat. You see the problem?


What might be more important to discuss, rather than grouping all carbs together and labeling them bad. Would be to pull those out that cause the most disruption to your body such as; wheat, beer, and table sugar. For the most part your body considers these poisons, they cause inflammation throughout your body and this chronic inflamed state can be linked to many health issues.

Lurong Challenge Questions Answered

There is still time to register!!!
How are we tracking the challenge this time? Is it like the wlc with a phone app or strictly through the website? 

  •  As far as I know Lurong has yet to develop an app to keep track of your point during the challenge.

However, you do have more time to enter your scores. Scores must be entered within 6 DAYS.

  •  For example your score for the first day, Monday Jan 16 th must be entered by Sunday Jan 22

@ 11:59pm

  • I think this is more of a curse than a blessing. Think back 6 days ago…..what did you eat? See the

problem here; I can’t remember what I ate yesterday, never mind 6 days ago. Try to get into the habit

of logging your scores as often as possible


Is the lurong WOD a weekly thing that is built into regularly scheduled programming or do participants go for an

extra WOD to measure progress? I think I read that it was weekly but maybe it’s a benchmark and a final.

  • There will be 5-workouts to complete, 1 for each week. However, the first & last week will be the same

workout to test/retest your awesomeness. These workouts will be added into our regular classes, keep

an eye on zenplanner. If you can’t make it to a particular workout you can make it up sometime

throughout the week. Open Gym would be your best option as you will need a judge.


How do you decide which level to do for the workouts and do you have to stick to the level you choose or can

you change it daily like the meal choices?

  • Each workout you are able to choose which level you want to do. Depending on the movements & your

strengths/weaknesses you might use all three levels throughout the challenge. With ONE

EXCEPTION, the first and last workout must be done at the same level because that is your retest.

How is nutrition scored?

  • We must try to get out of the mindset that we are putting ourselves into a particular nutrition category.

Everyone is at the same level. Each meal we are striving to eat all foods that are considered “elite” and

therefore earn the points that are associated with “Elite”

  • Thinking that you are “allowed” to eat __________ because it is in the “Pro” or “Starter” level is not the

best way to attack this challenge. Strive to earn the most points possible each and every meal (Elite).


Do I need to get my Body Weight and Measurements?

  •  Yes, we will start taking measurements this weekend (Saturday Jan 14th) You must have them done &

entered by the Monday the 23 rd . Measurements include, Body weight, and circumference of waist, hips,

chest, thighs, and arms.



Also, how do you win?

  •  Unfortunately, you will not be able to win as I (Moe) plan on taking the top spot this time.

However, if you want to come in a strong second place here is the breakdown of points you can


Category Points Possible

Diet Compliance 1,050

Performance 500

Improvement 750

Lifestyle Focus 150

Bonus 420

Total Points Possible 2,870

Dietary Points:

  •  6-meals (time periods) per day. Breakfast, Morning, Lunch, Afternoon, Dinner, and Evening.

o Earn +5 for every “elite” meal

o Earn +4 for every “pro” meal

o Earn +3 for every “starter” meal

o Only +1 for “cheat” meal

o Failure to log points will result in a 0

  • Note: You are not required to eat during each “time period”

Performance Points:

  • Based on each of the 5-weekly workouts

Improvement Points:

  • Earn point by how much you improve in the benchmark workout (Test-First week & Retest-last


Lifestyle Points:

  • Each week you earn points by complying with lifestyle challenges such as; staying hydrated,

eating vegetables, exercising daily, mobility & stretching.

  •  This is a quick yes or no. +5 for YES & +1 for NO

Bonus Points:

  • You are able to earn even more points each week by:

o Completing the weekly workouts

o Tracking Goals

o Submitting recipes

o Writing a reflection about the challenge

o Doing a video reflection about the challenge

Healthy Eating: But what can I snack on?!?

img_3999-640x427Don’t miss our New Year’s Specials
$50 for 1-month of unlimited CrossFit Classes
Plus great deals on Nutrition Coaching & Personal Training


The New Year has begun and you’ve started eating healthy, but your starving and not sure what to eat?

Try these delicious banana pancakes.

They are easy to make. Can be eaten warm or cold. Are easily portable. Filling. Nutritious.

  • 1 ripe banana, smashed with a fork
  • 2 Eggs
  • Cinnamon

How to cook:

  • Mix everything together
  • Cook in a fry pan just like you would a regular pancake
Check out the video below for full details

Best Trick to Stick to your Diet

File_000 (1) (754x800)Check out our New Year’s Specials
Huge Discounts on Personal Training, Nutrition Coaching, & CrossFit Classes
$50 1-month of unlimited CrossFit Classes

Learn More


If you commitment to just this one thing you can enhance your relationship with food and make lasting changes. The secret is to be prepared and that means committing a few hours (1-3) a week to meal prep and here is why….

You are most likely to fail when

  • You need to eat quickly and nothing is available
  • You don’t have time to cook
  • You’re not sure what to eat
  • You’re tempted by foods outside your control (cookies at the office) & peer pressure


But if you take just 1-3 hours a week (there are 168 hours/week…..less than 2% of your entire week) you can solve the problems that lead most people to fail.


Here is how to do it……

    • Start small. If you have never tried prepping meals for the week, start with just one meal; breakfast, lunch, or dinner.
      • Choose which meal will have the most impact on your life.
        • If you are busy in the morning, try breakfast.
        • If you are always eating lunch on the run, prep lunch
        • If after work you are exhausted, focus on dinner


  • It doesn’t have to be perfect. Just start. Each time you prep it will get easier and you can make changes to enhance your meals.
  • Check out the video below for some helpful hints



Lurong Challenge Details


Our next nutrition & lifestyle challenge is set to start on January 16th 2017. Here is a quick breakdown of what it’s all about.

  • 5-week nutrition & lifestyle challenge (jan 16th-Feb 19th)
  • Cost: anywhere between $30-$45 depending on when you sign up. Early bird discount ends December 19th
  • In addition to nutrition there are 5 workouts to complete (they will be scheduled into our classes). Each workout with have 3-levels to choose from.
  • At the beginning of the challenge we will do a weigh-in and measurements (also done at the end of the challenge to see your awesome results)
  • 3-Nutrition levels to choose from: Starter, Pro, Elite
  • Chance to earn bonus points throughout the challenge
  • Lifestyle focus will consist of things such as eating veggies, sleep, stretching, & hydration

Additionally, the Lurong Challenge website offers some great bonuses!

  • Food search, this is a quick way to see if a particular ingredient is allowed on a particular nutrition level.
  • Pages and Pages of recipes. Including 2 community recipe books
  • Nutrition U, this is a blog where you can learn more about healthy eating
  • Macro Calculator, if you already have you nutrition on lock-down and want to take it to the next step you can use this get an idea of what your daily needs are based on Calories and grams of Protein, Carbohydrates, & Fats


A HUGE congratulations to everyone who participated in the Whole Life Challenge. It’s not an easy task to take on a new challenge, especially when it comes to changing your eating habits. As we all know exercise is the “easy” part it’s choosing the right foods that is the true challenge.

This year we had a great turnout for the WLC and similar to past years there was an overall increase in awareness of what we were eating, even if you weren’t involved in the challenge and that is a WIN for the gym!

Although we are all truly winners in the sense that we gained some confidence, made some physical changes, surprised ourselves that we didn’t really NEED to eat this or that & proved that even the smallest healthful changes can make a huge difference in our lives…we must celebrate those who came out on top!

Our top prize this year goes to…….

Yong! He maintained the overall daily points lead. Scoring the best in all categories….Diet, lifestyle, mobility, exercise, hydration, & sleep. Not only that but he also improved on the workout by 27 points & lost 2.25 inches!

Our second place winner is…..

Elaine! Although she did not get the overall points win she took top honors in the other 2 scored categories…workout improvement & body composition. Elaine lost 3 inches and improved her workout by 37 points.

In third place we have….

Kristin! Having experienced this before…she knew what she was in for. Not only was she able to maintain during the challenge to hold out for a third place finish….she also had a much easier time doing it. Which goes to show that some of those small lifestyle changes she made the first time through stuck.

We also have 3 honorable mentions who finished the challenge strong.

Brittany Mayzler


Meg G.

Congratulations Everyone!

P.S. Our next nutrition challenge starts in January (right after the holidays) This challenge is very similar to the one we just did it’s the Lurong Challenge.

I Have a Secret to Share

It’s TRUE! You don’t have to gain weight during the holidays. You don’t have to put off your fitness until the new year. You don’t have to go backward in all the progress you have made.

Why make it harder on yourself come Jan 1?

Where could your fitness be if you stay on top of it during the holidays?

How much more can you have if you don’t let stigma of the holidays attack your waistline & fitness level?

Before you stop reading….this is not the blog that gives you all the same strategies to avoid gaining weight….you know…eat before you go to a party…don’t stand near the food…limit your alcohol intake…we got it.

This instead is a CHALLENGE. It’s a challenge to move more.

It’s all pretty simple. If you are going to eat more, but you don’t want to gain weight…..you are going to need to move more.

Last year we did our first kettlebell swing challenge and it worked! 300 Kettlebell swings a day for 30 days. If that seems outrageous it’s ok…just stay with me.

  • You do NOT need to do them unbroken or even all at the same time. Break it up throughout the day.
  • You do NOT need to do 300 swings….pick a number that is appropriate for YOU. Something that you can do everyday….that is the key….doing them everyday.
  • They do NOT need to all be traditional swings….Russian swings will probably be what you do most but you can do single arm swings, kb cleans, & kb snatches.
  • Choose a weight that is right for YOU!


  • Starting Friday November 25th (the day after Thanksgiving…also black Friday so you can get a sweet deal on a Kettlebell if you don’t have one)
  • Ends December 24th


  • SUPER IMPORTANT: GOOD FORM ask a coach to help make sure you are doing them correctly. You want to get the most bang for your buck on these. Engaging the glutes, legs, lats & core are priority.
  • Get them done anyway you can. Come to class early…stay a bit late. Do 100 before work….100 when you get home..& 100 before bed. Do them all at once….whatever works for you.


  • Gets your metabolism going & it keeps going even once you put the kettlebell down.
  • It will strengthen your glutes (and as a side effect make them firmer, more sprightly, & there will be less jiggle!)
  • Great for strengthening the low back
  • Escalate your power (we all know how important the hips are for creating power in just about every movement we do)
  • Promote lengthening of the hamstrings
  • Enhance your work capacity

Please join us in 2nd annual “Keep Your Fitness Challenge”. As usual we will  have a poster board hanging at the gym so we can track the days. November 25th – December 24th



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