christaalexandra29 christaalexandra29

1,344 posts   1,142 followers   2,637 followings

Christa Roberts  Jesus•Family•Gymnastics Coach•Crossfit Coach NCI- Level 1 Nutrition coaching: Christa@foodtetrisnutrition.com Endurance apparel: “Roberts15”

Most of you know that I coach 𝐂𝐫𝐨𝐬𝐬𝐟𝐢𝐭 and 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧, but I also am a 𝐠𝐲𝐦𝐧𝐚𝐬𝐭𝐢𝐜𝐬 coach to some young girls.
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And there are quite a few lessons that us adults could learn from those 9-10 year olds..
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I LOVE when the girls come in and tell me how they beat the boys in their school doing pull-ups because more than anything, I want them to be PROUD of their bodies and what they are capable of.
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They’re at the age where they already realize that they look different than their school friends. But we have discussions often about the strength that they have.
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We’ve discussed how MUSCLES jiggle when they’re not being squeezed (which they all giggle about every time) because I remember thinking at a young age how fat my legs were as a gymnast (it was definitely just muscle 🙄).
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If most adult females heard a comment about their legs jiggling we wouldn’t see them in anything but sweatpants for who knows how long!
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What if instead of being so unkind to ourselves and our bodies, we embraced what they are capable of?
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One little girl (with incredibly strong and muscular legs) had super sore quads one day at practice and I told her “that’s a good thing! You’re getting stronger!”
She gave me a look and said “how could these things [legs] get any bigger!?”
I looked down at my not-so-small legs and she giggled and said “I think you and I could kick through a wall together”.
😍❤️💪🏽
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@enduranceapparelandgear
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📷: @superfitgames

Back to working on weaknesses.
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Less time in the gym + a change in programming means that gymnastics skill work took the back seat for a while.
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This means back to the basics and focusing on my technique rather than seeing how many I can string together.
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Anyone else feel heavy as heck when they skip out on gymnastics for a while? 😫🙃
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Excited to see if I can get these feeling normal again in the next month or two!
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Thanks @austin_h.bennett for always being willing to coach and @nopantslachance for providing all the good drills and cues. Check her out if you need some help!
#lachancefitgymnastics
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@enduranceapparelandgear

Picture 1 to picture 2 in 3 months?
Nope. Not even close.
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This client has worked consistently with me for 20 months. Yep 2️⃣0️⃣
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Starting weight 236
Current weight 215
And we’ve seen it as low as 205.
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We’ve done reverses, cuts, maintenance periods, as well as focused on performance for the Open.
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He wanted to be 200 lbs by the @crossfitgames Open and it didn’t happen. Why?
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Life was FULL of stress and not a lot of sleep (6 hours was our average some weeks) due to being 110% invested in school + his marriage + travel etc.
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Instead, we had to dial back and focus on his health and be patient. Something that a lot of us struggle with! 🙋🏻‍♀️
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Now? Sleep is higher and we are in a cut and he has also cut back his workout intensity from what it has been in the past. And because we kept his body healthy, he is still feeling great and still hitting some PRs in the gym. AND he was able to go on vacation while being mindful of his eating and came back weighing the same.
That’s always a win in my book!
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Just because you •want• to be a certain weight by a deadline, doesn’t mean it will or •should• happen!
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DM me if you have any questions!
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Repost from @tjdaugherty11
Not every day is a PR day at the gym. But today was. Pumped to hit 235!
(Also notice Chloe Johnnysdottir was pretty skeptical that I could hit it so she moved her bar out of the way before I lifted. Glad I didnt see this until afterward).
🎥: @kmariebennett .
Proud of you TJ!!!

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𝐓𝐇𝐈𝐍𝐆𝐒 𝐈 𝐖𝐈𝐒𝐇 𝐈 𝐇𝐀𝐃 𝐋𝐄𝐀𝐑𝐍𝐄𝐃 𝐘𝐄𝐀𝐑𝐒 𝐀𝐆𝐎- 𝐩𝐚𝐫𝐭 𝐨𝐧𝐞.
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“Tough athletes make the tough decisions” to stay away from the gym when your body and mind need rest.
Are you listening to your body??
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Repost from @activeliferx ・・・
You’re pretending.
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You’re pretending that going to the gym when you feel like trash is hard for you to do.
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Going to the gym is easy for you.
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The physical pain is nothing for you compared to the emotional energy required to stay away.
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You go hard not because going hard is where your progress is, but because going hard is easier for you than taking it easy.
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You call yourself “tough” but all of that “toughness” is where you’re hiding your fear.
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Remember, the “tough” athlete makes the tough decision.
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They do not simply do the difficult physical task.
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📷: @adambarnesphoto
@enduranceapparelandgear
#endurancebrandambassador

8 years between pictures and almost 11 years as one of my favorite people.
So thankful for you and our friendship ❤️❤️

Fitbits, Apple watches, Garmin’s etc seem to be on everyone’s wrists these days and even our phones are tracking our steps.
So what’s so important about your daily step count?

𝐍𝐄𝐀𝐓: "𝐍𝐨𝐧-𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐚𝐜𝐭𝐢𝐯𝐢𝐭𝐲 𝐭𝐡𝐞𝐫𝐦𝐨𝐠𝐞𝐧𝐞𝐬𝐢𝐬”.
AKA the energy we use (hint calories that we burn) while doing anything and everything active outside of the gym.
• Walking
• Laundry/Cleaning the house
• Grocery shopping
• Fidgeting (ever notice that your super lean friend also appears to never sit still?)
• Cooking
• Playing with your kids/pets

Does a high step-count/NEAT mean that we get to skip out on going to the gym ever?
NO.
You’re never going to get that “toned” look that you desire if we aren’t building some muscle! However, your NEAT IS extremely important in terms of health and your metabolism.

So if being active is important, we should just go to the gym for an extra two hours every day right?
HECK NO! Extra workouts mean more stress to the body which means we need MORE recovery and in turn MORE FOOD.
Your NEAT needs to be outside of the gym (and preferably soak up some ☀️ at the same time!)

Start tracking your steps. If you sit at a desk all day, I guarantee your step count is going to look a little weak and shock you.

So how do we get our daily step count away from 5,000 per day and closer to 10,000?
• Take the stairs and avoid the elevator
• Park at the far end of the parking lot
• Take your dog for a 30 minute walk 1-2 times a day (or pull our kids in a wagon/walk with them as they ride their bikes)
• On the phone a lot for work? Walk around your office or outside for calls
• Sit at a desk every day? Grab a desk that can adjust so you can go from sitting (bonus points if you keep an exercise ball in the office to sit on) to standing
• Take an extra lap or hop on the treadmill after your workout for a little cool down stroll
• We all try to carry our groceries in the house in one trip (Don’t lie. You know you do it). Instead, make multiple trips even if you don’t need to

How many steps are you getting each day? 👟

Rockstar client proving that patience and listening to your body is the key to success.
She has gone from student, to stressful testing for her now full time job, all while dealing with additional family stress plus transitioning off birth control.

What did this mean for nutrition?
We started with a long reverse diet to get her feeling better.
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Did we jump right into a cut next?
NO.
Because stress was crazy high and she wasn’t getting enough sleep to recover.
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Instead, we held steady and she made >smart< decisions regarding taking some extra rest days.
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Now? She’s in a cut, keeping food quality crazy high, and focusing on her sleep.

Listen to your body! And find a coach that helps you understand what your body is trying to tell you!!


DM me if you have any questions!
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#nutrition #realfood #nutritioncoach #ourlynchburg #flexibledieting #crossfitgirls #crossfit #womenshealth #hormones #healthybody #healthiswealth #healthyhabits #mealprep #transformation #protein #weightloss #progressnotperfection #fitness #eatclean #muscle #workout #healthymind #squat #carbs #keto #paleo

Excited to have @enduranceapparelandgear here in Lynchburg for the @vafitgames tomorrow!!
Come check out her supply of CF gear at @crossfitlynchburg tomorrow!!
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#endurancebrandambassador

Insta and CrossFit fam!
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@austin_h.bennett is in need of your support so that he can raise money to head to @thegranitegames in Sept!
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Head over to the link in his bio to grab one of these @enduranceapparelandgear shirts that we so kindly modeled for you 😁. Sweat not included 😉.
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Swipe to see the back! Available in three colors.
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Buying a shirt will help him cover the costs of competition and travel expenses.
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#crossfitlynchburg #crossfit #granitegames #granitegames2018 #foodtetrisnutrition #ourlynchburg #lynchburgva #endurancebrandambassador

The complex that never ends...

Who needs cardio when you forget to breath while moving a barbell.

What’s your go-to workout style?
* weightlifting?
* Crossfit?
* Bodybuilding?
* Running?
* Yoga?
* ???

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Programming by @bryanboorstein
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@enduranceapparelandgear
#endurancebrandambassador
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#healthybody #healthymind #healthyhabits #realfood #iifym #veggies #protein #flexibledieting #transformation #muscle #strength #weightlifting #squat #nutrition #nutritioncoach #womenshealth #crossfit #crossfitgirls #keto #paleo #evolvedtraining

Grocery store, farmer’s market, delivery service...
How do you buy your groceries for the week and do you have a staple shopping list?
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➡️ Swipe to see my list!

I tend to do a mix of stores and online.

@butcher_box for frozen pork and grass-fed beef

Fresh market for chicken each week, coffee, dried mangos, and anything I can’t find at Kroger

Kroger for the rest of my basic staples. I tend to stick to this grocery list every week and then add additional veggies etc needed for recipes. This keeps me from walking through the store mindlessly and grabbing things that look good in the moment.

🔅Are you up for a WEEKLY CHALLENGE?
• Find one new recipe each week to try out for a little variety
OR
• Purchase a veggie, fruit, or cut of meat that you have never cooked before and learn how to cook it. -
This will give you a new “tool” to use to avoid eating the same foods week after week!
This week for me it’s artichokes. 🤷🏻‍♀️ If you have any recipes or tips for me, please send them over!!
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#healthybody #healthymind #flexibledieting #healthandfitness #fitness #muscle #squat #workout #mealprep #eatclean #glutenfree #womenshealth #iifym #grocerylist #nutrition #weightloss #transformation #womenshealth #crossfit #weightlifting #gymnasty #strength #realfood #hormones #crossfitgirls #farmersmarket

How many of you have used the term “𝐜𝐡𝐞𝐚𝐭 𝐝𝐚𝐲” in the past?
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What did that day lead to?
• Eating a bunch of “bad foods” (more on that later!)?
• An all or nothing mindset?
• Turned into a “cheat weekend”?
• “I already ate like crap so I may as well enjoy the weekend and start fresh Monday”.

How did that day make you feel?
• Physically: pretty crummy?
• Mentally: did you beat yourself up after for losing control?
• Aesthetics: did you feel like your wrecked all of your hard work.
🔅Remember, just like one healthy meal can’t make you lean, one meal of burgers and fries won’t ruin everything!

Let’s get rid of the term “cheat day”! It’s not good for any of us!
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Instead, there are a couple of different ways to approach it:
1. We find a “diet” that allows those “cheat foods” to fit into your week. ⬇️
2. If we are tracking macros, we plan ahead of time so that instead of blowing our “diet”, the burger actually helps us to hit our protein, fat, and carbs for the day! Yes a burger and fries 𝘤𝘢𝘯 help you reach your goals!
3. We can also get lots of lean protein and veggies the rest of the day so that it’s just one high calorie meal rather than three! Just because you have pancakes for breakfast doesn’t mean you need a full day of pizza and burgers too!
4. Find your meal choices bringing you way under on protein for the day? Grab a healthy protein supplement like @sfh. (Check out @enduranceapparelandgear And use code “roberts15” for a discount!)

Side note: If your diet doesn’t allow you to eat foods that you enjoy, is it something you can survive on long term??
DM me and let’s talk about ways to fix that!

What are some of your favorite foods that you can’t live without?
Me personally? Pizza, burgers, cinnamon rolls, cake….There’s a reason I track macros and make sure my favorite item’s fit.. 🍕🍔🍰Because I have too many favorites 😂😂
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