CROSSFIT SPENCER
NUTRITION
PROGRAMS
Nutrition plays a critical role in your fitness. Proper nutrition can amplify or diminish the effect of your training efforts. 

At CrossFit Spencer, we offer a variety of different packages to meet your nutritional needs and help you reach your goals.
WORLD CLASS FITNESS IN 100 WORDS:

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

Greg Glassman, CrossFit CEO and Founder
PROTEINS
Protein should be lean and varied and account for about 30% of your total caloric load.
CARBOHYDRATES
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load. 
FATS
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
WHAT SHOULD I EAT?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition. 
WHAT SHOULD I AVOID?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar. 

CALORIE INTAKE
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity. The nutritionists at CrossFit Spencer can help you determine the ideal daily calorie goal for you to achieve optimal results. 

NUTRITION COACHING
$
75
NON-MEMBER
  • Meal Plan  + Grocery List
  • Nutrition Handbook
  • Body Composition Assessment
  • Monthly Progress Follow-Ups = $50/mo
nutrition coaching PLUS+ 
$
200
NON-MEMBER
  • AdvoCare 24 Day Jump Start  [$198 VALUE]: Supplement Package
  • Meal Plan + Grocery List
  • Goal Setting Journal
  • Nutrition Handbook
  • Body Composition Assessment
  • Monthly Progress Follow-Ups = $50/mo
nutrition coaching
$
0
INCLUDED IN OUR MEMBERSHIPS
  • Meal Plan + Grocery List
  • Body Composition Assessment
  • Monthly Progress Follow-Ups
TAKE ACTION!
Take Control of Your Nutrition [and Your Life]!
Jay and Kenzie Mosher are owners and CF-1 Trainers at CrossFit Spencer. They have been involved with CrossFit since 2013.

They are also passionate about nutrition. The couple has coached hundreds of men and women throughout the United States and Canada by providing nutritional and supplementation guidance since 2011. 

Jay and Kenzie are educated on the various nutrition strategies needed for people in different stages of their fitness journey - from weight loss, to building muscle, to improving performance and overall wellness. 

Take control of your nutrition and schedule your nutrition 
appointment with Jay and Kenzie today!

CrossFit Spencer
1721 1st Ave. West
Spencer, Iowa 51301

Located behind Royal Tan
CrossFit Spencer
1721 1st Ave. West 
Spencer, Iowa 51301
Located behind Royal Tan
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