5 Ways to Train Around an Injury

Check out these 5 ways to train around an injury

By: Dr. Martha Theirl, Physical Therapist and Owner of Q4 Physical Therapy

Injuries happen, no matter how hard we try to avoid them. Maybe it was during a workout, reaching for something, getting out of the car, or wrestling with the kids. Now you’re achy, sore, maybe a bit painful and you’re not sure what to do or if you should continue to go to the gym.

When injury happens, there’s many ways you can be prepared and continue to train around it. It’s a rare day when I tell someone to stop training entirely; and the research is clear that training while injured is likely helpful in the rehabilitation process. Here are 5 things to think about when trying to train around an injury.

*As a disclaimer, if you’re having pain or think you may be injured, it’s best to talk to a licensed health professional to get to the root cause and make sure your recovery is smooth. We can help you plan things out and make sure nothing more serious is going on. The following is for education only and not meant to diagnose or treat your specific injury.

  1. Lighten the load

By decreasing the weight, we decrease the total amount of work we are performing. This can be especially helpful if you’re feeling a tweak under a heavy load but not under light loads. Once you find a weight that is comfortable and pain free, you can work up gradually to your normal weights.

  1. Change the range of motion

Feeling some knee pain with a full squat or single leg squat? Try doing a squat to a target such as a bench, box, or med ball. By making your range of motion smaller, it may alleviate knee pain. Once you find the cause of the knee pain, perhaps decreased range of motion at the ankle, or difficulty of the hip to control the knee, you can gradually increase the range again.

  1. Pick a similar but different exercise.

Having pain in your shoulder while doing a barbell push press? How does a dumb bell push press feel? The barbell forces our shoulders into a specific range of motion, where the dumb bells allow the shoulder to be more mobile. Or maybe you’re having pain with landing during a box jump. Try a lower box, or switch to a single leg squat to a bench.

  1.  Train the opposite side

There’s a principle called irradiation, which means if we train a muscle, the muscles around it will also get stronger. This is because (hold onto your barbells, I’m about to get nerdy) the nervous system acts as a complete unit. If you work one muscle, it’s impossible not to recruit the muscles around it to help support. This works the same way if your right hip is hurting. If you train the left hip, the right hip has been shown to lose less strength and the surrounding muscles also benefit (think low back, hamstrings, quads in this case)

  1. Focus on Nutrition and sleep. 

When training around an injury, it gives us an opportunity to check in with our bodies general health and well being. Maybe work has been particularly stressful or the kids have to be in approximately one million places all at once. Maybe the dog is taking up too much space in your bed! (Anyone else?… Just me?) Taking a step back to look at our sleep hygiene (more on this next month!) of trying to get 7-9hrs per night, or checking in with your fueling can help the healing process tremendously. 

Often the gym is where we go to feel better and de-stress. Just because you’re injured doesn’t mean you can’t still do great work. Having a few work arounds and ways to modify gives you the freedom to continue to exercise while recovering. 


About the Author: Martha is a Doctor of Physical Therapy and owner of Q4 Physical Therapy, a mobile concierge practice that creates a personalized plan putting your goals at the front. She’s an avid CrossFitter, lacrosse lover, and always on the hunt for new music. If you have a question for the PT corner, or to schedule an appointment, please email martha@q4pt! 

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A letter from Mike: Why we will no longer be a CrossFit affiliate.

If you didn’t see our posts on social media and our messaging in our member’s only group, I wanted to inform you that we will no longer be an affiliate of CrossFit Inc.

It’s saddening to hear the news and the recent events surrounding CrossFit and its founder Greg Glassman. (link attached)

We are extremely disappointed and I am essentially at a loss of words over his actions, or I should say lack of. In a time where we should be coming closer together it’s unfortunate that this individuals actions are making that more difficult.

Prior to today, I believed that CrossFit stood for inclusivity and fought against injustice. However, that just doesn’t seem to be the case.

Greg founded CrossFit which is a methodology and a movement that has unequivocally redefined fitness as it is today. CrossFit has provided coaches and trainers an opportunity to be entrepreneurs just as it has helped millions of people find a love for exercise.

The reality is, Greg may be the founder of CrossFit however, the individual communities, entities, and the people within the community is what makes it so special. There have been major brands, individual CrossFit Games athletes and well-known CrossFit affiliates that have spoken out against Greg‘s action and I not only commend them I agree with them.

The Prototype community has become something special since the eight years of its inception and we will not let one person‘s actions define what our community is. I will say this, our community is and always will be an inclusive environment for any and everyone regardless of race, ethnicity, religion, sex or anything for that matter. 

Our community was built on values and we have always communicated that we are a values driven business. 

To that end and due to Greg’s statements and CrossFit HQ’s actions, the CrossFit brand values are not aligned with ours. CrossFit Prototype will no longer be an affiliate of CrossFit. Our community and what we stand for is bigger than the brand.

Prototype will always be Prototype regardless if we are an affiliate of CrossFit or not.

If you have any questions or concerns, please feel free to email me. I will get back to you as soon as possible.

We love you all ❤️


Blog Prototype of the Month

Prototype of the Month: Gerry and Shana Doiron

1. Share your CrossFit Prototype experience and fitness journey:

Gerry – My CrossFit experience started back in January 2020 when I realized my old workout regimen wasn’t working for me anymore and Shana was loving her first few months at CFP.  At this point, I had only been into lifting and just general gym stuff over the past 22 years. I think everything was really becoming stale it wasn’t supporting how I wanted to feel or perform when snowboarding at my advancing age.  What I’ve learned at CFP in that short time has become refreshing, reinvigorating, and it has given me a world of inspiration as it comes to spicing up some of my older routines as well as doing some of the virtual programming during this quarantine.   

Shana– I met Jon and Leah at a fair in Westborough Commons last fall.  That was at a time where Gerry and I had a gym membership at a local gym but were only going once a week and I needed additional motivation to get healthier and fit.  I have always enjoyed group fitness classes and after talking to Jon and Leah I thought CrossFit would be a good fit.  What I didn’t realize going into it was that CrossFit wasn’t just throwing weights around, but was strength and endurance based.  Since day one, I love that I can go to the gym or do a zoom workout and for an hour I tune everything else out in the world and concentrate on myself.  I also worked with Jon on Prototype Nutrition and learned a lot about making healthy choices and understanding what my body needs to get stronger and healthier.

2. What is your favorite part about being at CFP? 

Gerry- It’s definitely the people.  From the coaches to the members; it’s made fitness fun for me again.  Also, the quality of the coaching has been tremendous.  I like the constant real time feedback on form and technique as well as the inspiration for new moves that I would’ve never thought of adding to a routine.   

Shana- I really can’t pick one favorite thing about CFP! Although I only started in November 2019, I feel like I have been part of the community for a lot longer.  Our kids LOVE going to the gym and playing on the back mat with their gym buddies.  I think it is so important for kids to see their parents having healthy habits and exercising which makes them want to do the same and CFP has definitely helped with that!  All of the coaches at CFP have been so supportive of our fitness journey and are always friendly and willing to answer questions or provide additional instructions on the various movements I am still trying to figure out.  We love joining the CFP virtual happy hours and getting to know other members of CFP better.  Coach Leah has also been an amazing Coach and friend during the COVID shut down – a definite highlight every day is looking forward to the noon Thrive class and weekly Endure class!

3. What are your hobbies and activities?

Gerry- Snowboarding, learning to play the bass, always finding and exploring new music.   

Shana- Dancing, arts and crafts, watching Netflix, endless walks around Target and HomeGoods, and the beach!

4. How has (if it has) CFP helped you outside the gym (in sports etc)? 

Gerry- Early results in regards to snowboarding were definitely positive.  By the time early March came around I could definitely feel more power in my riding.  Unfortunately the season got cut short so we’ll have to revisit this question next January!

Shana- My job entails sitting at a computer all day, so I am definitely a lot more conscious of getting up and moving more often.  I have more energy since I have joined CFP so I can chase faster after my little monsters!

5. What are you continuing fitness goals to this point? 

Gerry- Slim down a bit and be ready for snowfall.  The past few years of parenting and finishing plates of food have caught up to me and my waistline; just looking to nip that in the bud and gradually incorporate more healthy habits into the mix. 

Shana- COVID definitely put a dent in my “get healthy and fit” plan so I want to continue exercising as much as I can while continuing to incorporate what I learned from Prototype Nutrition into my daily life.  I have been doing Thrive classes 4-5 days a week and mobility so now I need to work on getting stronger and eventually getting a pull up and handstand push up!

6. What is your favorite quote? 

Gerry- “Don’t grow up, it’s a trap!”

Shana- “Shoot for the moon, even if you miss you will land among the stars.”

Blog Prototype Blog

Should your kids start weight training?

Prototype Barbell Coach, Joe Black discusses the myths around weight training for kids

By: Coach Joe Black

Have you ever heard statements or concerns like these: 

“Lifting weights will stunt your child’s growth” or “kids shouldn’t lift weights because they will get injured.”

In today’s post, I want to dispel these myths. 

Growth plates in bones allow the bone to lengthen as a child grows. This is controlled by a hormonal process in the brain, a normal part of puberty, which can not be affected by resistance training (unless a child had improper supervision which resulted in a broken bone). Injuries are primarily attributed to inappropriate weight selection, poor technique, or lack of adult supervision, all of which can be prevented working with a qualified fitness professional.

Over the last decade-plus, healthcare and fitness professional groups alike have endorsed and provided evidence-based support for supervised, well-structured resistance training programs for kids. These include organizations such as the American Academy of Pediatrics, the American College of Sports Medicine, the American Orthopaedic Society for Sports Medicine, and the National Strength and Conditioning Association.

Resistance training has numerous benefits for kids. Within the realm of sports performance, it is going to help them become stronger, powerful, faster, and, most importantly, greatly reduce the risk of sports-related injuries. Their strength, speed, and power improvements can better prepare them to learn complex movements, master sports tactics, and withstand the demands of training and competition. 

Outside of sports, the impact of resistance training is equally positive. Resistance training can help improve body composition, lower body fat, strengthen bone, promote high self-esteem, reduce depression, stress and anxiety, and increase neuromuscular coordination. In addition to these benefits, by engaging in resistance training at a young age, kids are setting the foundation and building healthy habits that will help them later in life.

When is it appropriate for kids to start resistance training? Kids can start resistance training when they are 7 or 8 years old or when they show the ability to follow directions and have adequate balance and coordination. It is recommended that kids workout 2-3 times per week under the supervision of a fitness professional who places a high value on full-body, multi-joint exercises done with submaximal loads emphasizing correct form and technique.

There is no better time than now to get your kids and teens involved in exercise. From our Kids Classes to our Youth Barbell Club and our Teen Sports Performance to 1-on-1 and small-group training, we have the right fit to help your kid flourish! 

If you would like your son or daughter to join on of our programs or have any questions, please reach out to

About Coach Joe Black:

Joe is dedicated to helping his athletes and clients reach their strength & conditioning goals through evidence-based coaching and practices. His holistic approach to coaching helps individuals improve their mind, body, and spirit. 

Joe is the head coach of Prototype Barbell Club, one of the biggest competitive weightlifting teams in New England, and has coached youth and adult athletes at the national level. He also coaches our Sports Performance program, helping athletes inside the gym so they can elevate their play on the court and field. 

He is a Level 2 USA Weightlifting Coach, a CrossFit Level 2 Trainer and is currently preparing for his Certificate of Strength & Conditioning Specialist (CSCS) through the National Strength & Conditioning Association.


Strength Training in Children and Adolescents, Sports Health, May 2009

Youth Strength Training, Science for Sport, February 2018

Is Strength Training Safe for Children, Renaissance Periodization, February 2018

Blog Prototype Blog

Returning to the gym: Post COVID-19

The Re-opening is Coming. Are You Ready?

By: Martha Theirl, Doctor of Physical Therapy

Today’s blog post comes from one of CrossFit Prototypes very own, Martha Theirl. Martha is a Doctor of Physical Therapy and owner of Q4 Physical Therapy out of Westborough, MA. Martha see’s patients currently via Telehealth and prior to COVID, works with patients inside CrossFit Prototype. Enjoy!

If you’re like me, you have limited equipment at home. I have a barbell from the 1970s (what does it weigh? Not a clue ) some miscellaneous plates that maybe get me to 95lbs, some dumbbells, and I was able to borrow a 35lb kettlebell from CrossFit Prototype before they closed. I haven’t hung from a rig or lifted heavy since March 17, 2020. I’ve been regularly participating in my box’s virtual programming 3-4 days per week as well as running a 5k each week. Is it the same? Of course not, but at least it’s something.


With the opening of gyms rolling out, there are a lot of questions surrounding how to come back safely and smoothly. Even with a full home gym setup, it’s hard to push yourself alone like you’d push in the gym.

We are all, in effect, slightly de-conditioned. Here are some tips to ensure your return goes smoothly.

*As a disclaimer- none of the following is meant to be personal medical advice. This is meant as training and educational purposes only. I have not evaluated your specific needs. Please consult your medical professional prior to starting any new activity for specific guidance. Are you looking for guidance? Schedule with me here.


In return to sport, there’s a concept called floor to ceiling¹- or where the athlete is at this moment (floor), and where they need to be to fully return to their sport (ceiling). Think of the stay at home order as an offseason: and you’re starting on the ground floor. You took some time off from intense training, and now you’re ready to return- but how do we do that without causing injury?

It may be tempting to immediately check your new 1 rep max or just pick up where you left off. Resist the temptation. Your body isn’t used to moving heavy weight and requires an adjustment period. The recommendation here is to use your old 1 rep max (or usual lifting weight) and scale down to 50% for the first 2-5 weeks. Then build at appropriate intervals (10-20% per week) as long as no problems arise.


check boxes.jpg

During the subsequent 5 weeks, check in with yourself. 

How are you feeling? 

Are you recovering well?

How are your fueling habits?

How are you sleeping?

Are you sore all the time? 

Do you have any pain?

Everyone moves at their own pace. If you had an injury leading up to your time off, how is that feeling now that you’re training again? Is it starting to flare up or is it no longer an issue? Those with chronic injuries may need to move slower than those without. If you’re adding too much too fast, you may start to experience new aches or pains. Pay attention to these and see medical assistance to keep them from getting worse. We discuss ways to train around injury here, but it’s necessary to contact your health professional to get a personalized plan.

As a general recommendation- muscle soreness should not last over 24-48hrs and should not be interfering with your daily life, such as sitting on the toilet or getting dressed. If you’re constantly sore, try taking an extra rest day or keeping your weight the same (Or lighter!) for a week or two to let your body recover optimally. This is important for the long term success of your training. 

If training loads are increased too rapidly, you are at increased risk of injury.² 

This is usually considered in a week by week training load, though can be applied to all types of scenarios. One person may find that 20% per week increases are appropriate, while another finds that a 10% increase is sufficient. 



If you continued doing some workouts at home then you might have shortened some of the time needed to return safely to your prior lifting or training volume. You’ve kept some fitness and especially if you had some dumb bells, a weight vest, or a barbell you have kept some tolerance to external load. The same overall rules apply as above, but you may be able to progress your weight earlier than a 5 week re-introduction.

hands grip bar.jpg

Don’t forget about your grip! We know that not heavily gripping things causes your hands to lose some strength and tolerance (just think how small your calluses have gotten!). Remember this during your gymnastics work for any time spent swinging or hanging. This applies to kettlebell swings also. Lowering the overall volume for the first month and gradually increasing is your best bet to be successful in your training.

Let’s say you see programming that has a 30 minute AMRAP of 30 box jumps, 30 toes to bar, and 30 deadlifts. Scaling that workout to half the volume, half the time, or half the weight is a great idea during the first month back. Crossfit is usually programmed for the strongest person in the gym, and everyone else is meant to scale down appropriately. 


Initially decreasing your weight and intensity allows your body to rebuild tolerance and mitigate injury as you’re heading back to in person gym work. Rebuilding at the right pace for you may take a little longer in the beginning, but will leave you feeling stronger and ready to tackle the next workout. By attending to your rest and recovery, food intake, and overall training volume and intensity you can feel confident you have a plan to return to the gym with resilience. 

If this feels overwhelming, let us help you form a plan tailored to your specific needs. We believe in modification not elimination. Schedule your free 20 minute consultation with performance physical therapist Martha to get started today!

We are also hosting a live webinar in mid-June to fully explore how to return safely. Use the link below to register and to join us! *limited to 30 participants*

Be Resilient to the Finish


  • 1. Gabett, TJ. How much? How fast? How soon? Three simple concepts for progressing training loads to minimize injury risk and enhance performance. JOSPT. 2019;0(0):1-9. doi/10.2519/jospt.2020.9256

2. Gabbett TJ. Debunking the myths about training load, injury and performance: empirical evidence, hot topics and recommendations for practitioners. Br J Sports Med 2020;54(1): 58.DOI:10.1136/bjsports-2018-099784

Blog Prototype Blog

How has your Fitness been during Quarantine?

Oh yeah, we have #PPE for our members!

Over the past couple of months (since the stay at home order was put in place) we have been having A LOT of conversations with not only our members but people in general about exercise and wellness during these times.

What we have found may come at no surprise, but there are two common themes around people’s personal fitness right now:

1.) People have MORE time to exercise and are taking full advantage of it!

What a better way to relieve stress, clear your mind, and get out of the house than to go outside for a run or bike ride?! How about a bodyweight circuit that requires no equipment?!

You can sleep in a bit more, roll out of bed and start your workout. Think about it, the commute to the gym has gone away. For many people, the convenience of virtual classes has been a game-changer for their schedule. They are exercising more than they ever had because they have the time to do it!

In addition, as the weather gets warmer that means more UNSTRUCTURED physical activity (UPA for short). What is UPA you ask? It’s basically all the movement you do without really considering it to be exercise. Like walking up and down the stairs, doing yard work, picking your kids up and running around the yard with them. This activity can burn A LOT of energy (calories) and we aren’t even thinking about it.

On the other hand, this #QuarantineLife hasn’t necessarily meant more physical activity and exercise for everyone.

2.) People have STOPPED exercising or it’s become almost non-existent.

Despite what I mentioned above, there are a great deal of people whose lives have been upended in a BIG WAY!

Their job has drastically changed where they are constantly on virtual calls all day. On top of that, they have become homeschool teachers for their kids. In addition, their routines have just gone to the wayside and these people need structure to their day, which right now things are pretty unstructured (not UPA!).

Even though we might theoretically have more time (which is great!) it doesn’t necessarily mean you can take advantage of it. And even with more time and more exercise doesn’t mean you are still crushing your #FitnessGoals.

Furthermore, there are some people that are just not motivated to do anything (is this you?). They once had the accountability of showing up to the gym but they haven’t got into the virtual fitness routines. They have been binging #TigerKing and #TheLastDance for the past few weeks and can’t get out of their own way. If this is you, you are not alone.

So what can you do?

If you are in camp #1, awesome. You already nailed down the exercise component and you’re crushing it!

So how about the nutrition component?

How about your sleep?

How has your hydration been?

Have you given thought to improving your mindfullness?

There is always something to focus on that can potentially be the bottleneck to your results. Let’s figure out what that is and let’s crush it! The reality is ALL OF THESE THINGS drive results, not just one of them!

So start by identifying what that is and start small. It may require you to call a friend and get an accountability partner to keep you on track. Start a 21 Day Challenge to help you build the habits you want to build! Just focus on one area and grow from there!

If you are in camp #2 we need to focus on things YOU CAN CONTROL. Based on your current schedule right now (if that is the obstacle), maybe set your alarm a little earlier and get your exercise in before the day starts. This seems like a no brainer but it’s the ACTION that makes the difference.

Start with 1 early morning workout before the kids get up and do something for 30 minutes. You don’t need a ton of time commitment to get a great workout in.

If the obstacle isn’t TIME but it’s resources or you don’t know what to do, here is a 30 Day Home Workout Guide that is FREE to download to help you get started. These workouts are short, modifiable, and don’t require any equipment!

As always, if you need help, we are here to help. Just shoot me an email at!

Blog Prototype Blog

When we can reopen: A letter from CrossFit Prototype

As Governor Baker just announced the rollout of which businesses will be able to re-open, gyms and fitness centers will be in Phase 3 of the Massachusetts reopening plan. Based on the estimated timeline, this means no earlier than the beginning of July. However, they are evaluating reopening personal training facilities and outdoor workout sessions prior to the Phase 3 rollout (which I am optimistic about). As we promised to always actively communicate, it’s important for us to be transparent.

With that being said, this more than likely comes as a bummer to many of you. We had well over 100 responses from the survey we sent out last week and a good majority of you can’t wait to be back at the gym. Trust me, we are looking forward to seeing many of you even if it’s at a limited capacity! In addition, the overwhelmingly positive feedback in regards to the virtual coaching and training has been great. This service will not be going away, don’t worry.

Prior to the news, we have been planning and developing our re-opening plans and strategies. I won’t lie, I assumed gyms would not be in phase 1 or phase 2. What I couldn’t predict and still can’t is how our reopening will look in regards to how many people we will be able to serve at a time and how that looks based on functional square footage. My prior communication is that we (CFP) would open in phases, starting with 1-1 and outdoor workouts, then moving groups back into the facility. As I mentioned, I am optimistic that 1-1 and outdoor training will be pushed ahead of the Phase 3 rollout, this would allow our plan to continue…as planned.

What I will tell you is that we are prepared. 💪🏻

We are prepared to do what is right and necessary to keep you all safe and healthy. ⛑

We are prepared with our written out SOPs, procedures, and safety protocols to ensure your safety while training with us at CFP 📝

We are prepared with our PPE (get your masks!), cleaning supplies, and more dedicated cleaning hours. 😷

We are prepared to greet you with smiles and air fist bumps. 👊🏻

We are prepared with how our facility will look and how you will flow through it. 😍

We are prepared to help you and help many more people who want to be part of our community. 🙏🏻

We are prepared to deliver you both in-person and virtual coaching going forward. 🏋🏻

We are prepared to communicate, make decisions, and take action and you can always expect that! 😎

Overall, We are MORE prepared than ever to deliver you an experience that you all deserve. 👍

Here is the link that gives details on all the full rollout plans and reopening of businesses here in Massachusetts.

I know I have said this a lot and I truly mean it, I can’t thank you all enough for your dedication, loyalty, and trust in us at CFP. Without all of you, it would make it a lot harder to ensure that CFP would still be here when things get back to a sense of normalcy. We are forever grateful.

If you have any questions or concerns, please feel free to email me at If you have my personal cell, I would be happy to talk to you over the phone. It would be good to hear your voices! 😁


Prototype Blog

Client Story: Dr. Annie Powell

The best word to use to describe Annie is “AMAZING”. If you’ve met Annie you would agree. She’s resilient. She’s strong. She’s smart. She’s incredibly friendly… Overall, she is an AMAZING human being.
Annie has been with us at CFP since 2013 and since then she’s had quite the journey.
Recently, Annie had her 5 year anniversary from her lymphoma diagnosis. She wrote us a note to tell us about it.
Hi Mike,
So today is exactly 5 years from my lymphoma diagnosis.  I have such vivid memories of coming back to CFP after treatment and of how supportive the coaches and community were! 
I remember Jon coaching me through my 2nd round of Virtuosity classes with patience and humor…I remember Garret helping me get my first HSPU…I remember Brian’s calming and encouraging words…I remember you slogging through all those PT sessions with me – supporting me to push through mental hurdles and to trust my body…and Joe coaching me to get out of my comfort zone and find joy in a sport I really love. 
Who knows what the future will bring, but I’m grateful for today. Thank you a million times over for the support, wisdom, and encouragement along the way. Please express my immense gratitude to the coaching team ?.
With sincerity,

There are A LOT of incredible people here at CFP. Each week we will share a story and highlight of one of our members to hopefully make a positive impact on your life!
#CFPFamily #CrossFitPrototype #ClientStories

Prototype Blog

How To Eat Out When Your Goal Is Weight Loss

By: Jon Collette Prototype Nutrition Coach

We are continuing with our #Nutrition blog series and today we are talking about EATING OUT!
We hear very often about the struggles with being able to eat out and continue to lose weight. Well, we are here to tell you that it is definitely possible! Like anything that is important, it just requires a bit more focus, attention, and most important, PLANNING.
If you are someone that is trying to lose weight (body fat) you may feel that you need to make a lot of sacrifices; “no dining out, no carbs, no alcohol, and no dessert!” Now that sounds absolutely terrible and I would never wish that upon my worst enemy ?
So how do we eat out and still lose weight? There are several different approaches but overall it comes down to thinking ahead and being a bit more mindful about your choices.

  1. Plan Ahead: Before you dine out, go to the restaurant’s website and look at the menu. Figure out what you want to eat and what you CAN eat as it relates to fitting into your plan. If you go to a chain restaurant (Applebees, Chilis, Uno’s… they even have the macros on MyFitnessPal!).
  2. Choose a Meal that is High in Protein: If you look at the menu ahead of time (#1)  you can try to find an option you’ll enjoy and then plan around it. For example, maybe you want a ?, no problem! Get the burger but maybe request for steamed veggies to make it a lower calorie more nutritious meal. Don’t be afraid to request for them cooked without butter and you’ll save a ton of extra calories (Fat calories specifically).
  3. Eat more nutritious meals earlier in the day: This goes back to planning, however, if you know you are going out to dinner you want to have foods that a nutrient-dense (lean protein and veggies for example). Save calories but eat enough to avoid really overeating.

So what about Alcohol and Dessert?!
More often than not, if we are going out to eat we may be inclined to drink alcohol & eat a dessert. A strategy we have implemented is to choose lower-calorie drinks or split a dessert vs having your own. Again, this is where having a plan ahead of time can make it easier to manage how much you consume. It seems simple but this can save you anywhere between 500-1000 calories alone!
The important takeaway from this message is that we don’t need to sacrifice our social life to lose a few pounds but we also don’t need to use dining out as an excuse to get out of our healthy habits.
Enjoy time with your friends, destress and don’t worry about losing your progress because you can always get back on track the next day!
If you’re looking for further guidance and accountability reach out for a personalized nutrition plan.
?Follow @Crossfitprototype for more!


How you can drink alcohol and still lose weight!

By: Jon Collette- Prototype Nutrition Coach

Did you know that you DO NOT need to sacrifice social drinking to lose weight?! ??
If your goal is weight loss OR to maintain the weight that you are at, you may want to read this!
As you may be aware, there is A TON of conflicting information out there in regards to diet and nutrition. What we prescribe and live by here at CFP is fueling your body based on your goals AND aligning that with your lifestyle. Many of our clients at CFP have social lifestyles and like to have a few drinks on the weekend. Is that bad? ABSOLUTELY NOT. So we decided to let you all know how to do it!
We get the question A LOT from our clients at CFP and that is “Do I need to stop drinking alcohol to lose weight?”. Sometimes the answer is yes, but more than 90% of the time, the answer is no! With that being said, we aren’t promoting or encouraging you to drink alcohol (remember, this is poison to your body) but realistically, our lifestyles include having the occasional cocktail or beer from our favorite brewery.


You ideally need to know in advance that you’re going to have some drinks, whether that is when you are out to dinner, to a brewery or to a social event… or for no occasion at all! Basically, you need to do a bit of planning in order to make this happen vs. just winging it like we often tend to do. YOU NEED TO have a plan to be able to manage your calories!


Your drink choice should be based off a few things:
1. Do I plan to have more than one?
2. What’s the best option that I’ll enjoy?
3. Will I be eating as well?
If we are going to be at an event for several hours we might assume we are going to have more than one drink. If that’s the plan I would aim for a lower calorie drink like vodka with seltzer water or hard alcohol w/diet soda to limit the number of calories that you take in. If we can keep our drinks under 100 calories that would be ideal if we are having serval. A Craft beer is around 250-350 calories so 3 low cal drinks could equal one heavy beer.
Side note: If you’re a beer person and you enjoy IPAs I would keep it to one drink and have a lower calorie meal to pair with it.
What you want to avoid is high-calorie drinks paired with high-calorie foods. For example, a hamburger with sweet potato fries and 2-3 IPAs pair with that meal is not an uncommon meal for many people (and if you’re looking to lose weight, this could be a recipe for disaster!).

A typical hamburger can be anywhere between 500-1000 calories, sweet potato fries can range from 200-500 calories and that delicious #Treehouse IPA is in the 250-350 calorie range. Total, on the low end, that’s around 1000 calories assuming you only had one beer and the calories, on the high end you’re looking at 2500 calories (if you’re having 3 IPAs).
So if you want to eat like this, you have to manage what you put in your body earlier in the day, so let’s think about how our other meals should look…

1.) Nutrient-Dense Foods
2.) Lean Protein
3.) Reduce Starchy Carbs
We never want to go out drinking on an empty stomach so we tend to recommend to our clients to eat nutrient-dense foods earlier in the day. Fill your plate with veggies, keep starchy carbs reduced to save calories for your alcohol and have lots of lean protein with your meal. Think of it like this… eat a lot of veggies and lean protein earlier in the day so you have a surplus to work with when you go out.
Again, this post isn’t promoting or encouraging you to drink alcohol but it may be realistic to say that you’re going to drink from time to time. Having a drink socially shouldn’t be a day off from your nutrition and you can still make progress if you have a plan beforehand!

There is a lot more to it than this, so if you are interested in learning more about how we can help you with your nutrition goals, please do not hesitate to reach out!

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