COVID-19 and 5 Immune Boosting Nutrients

#CrusherNutrition has partnered with our team at Healthy Steps Nutrition – to put together a list of 5 essential nutrients, to support your immune system.  During this time – one thing we can control – is what we put down the hatch!  To help protect from illness and boost your immune system, include the following in your diet.  If you need help with your nutrition, and guidance with these steps – email Jen@CrusherCrossFit.Com for more information!  We are here to make humans healthier and happier.


    1. Protein
      Protein plays a role in the body’s immune system, especially for healing and recovery. Eat a variety of protein foods including seafood, lean meat, poultry, eggs, beans and peas, soy products and nuts and seeds.
    2. Vitamin A
      Vitamin A helps regulate the immune system and protect against infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy. Get this immune-boosting vitamin from foods such as sweet potatoes, carrots, broccoli, spinach, red bell peppers, apricots, eggs or foods fortified with vitamin A.
    3. Vitamin C
      Vitamin C helps protect you from infection by encouraging antibodies and boosting immunity. Include more sources of this healthy vitamin in your diet by consuming citrus fruits such as oranges, grapefruit and tangerines, or red bell pepper, papaya, strawberries, tomato or foods fortified with vitamin C.
    4. Vitamin E
      Vitamin E is an antioxidant that neutralizes free radicals and improves immune system function. Obtain adequate vitamin E in your diet with consumption of fortified cereals, sunflower seeds, almonds, vegetable oils, hazelnuts and peanut butter.
    5. Zinc
      Zinc helps the immune system work properly and assists with wound healing. Zinc food sources include lean meats, poultry, seafood, milk, whole grain products, beans, seeds and nuts.

Additionally there are other nutrients that may influence immune response and play a role in a healthy immune boosting diet, including vitamin B6, folate, selenium, iron, as well as prebiotics and probiotics.

*Disclaimer: obtaining these nutrients from foods is preferred, so be sure to speak with your healthcare provider and/or a registered dietitian nutritionist before taking any immune-boosting supplements.

Ashley Osterman
Director of Nutrition Education
Healthy Steps Nutrition

How To Shed Fat With CrossFit

As a lot of you know, CrossFit is an insanely excellent workout.  (I write this with sore muscles on a recovery day, and dang it feels good!) Between the box jumps and push presses, we can build some serious muscle.  I know what you are thinking.. or maybe just what you have been told… CrossFit will make you bulky.  CrossFit is often times associated with the fact that because we use weights, you will bulk up and not trim the fat.  I am here to tell you – that is not true.

Now, if you are looking to bulk up, put on muscle and go total beast  mode, we got you.  One of our coaches will help you put together a plan to do just that.  (Because you will need more than our everyday programming!)  However, if you are looking to trim fat and become a more healthy version of yourself,  then continue reading and learn how.  There have been many many people who have experienced significant weight loss at our gym, just by following our programming and focusing on nutrition.


Yes that is right.  You need to have a consistent schedule.  One that works for you and also if you are married with kids, it needs to work in your family life as well.  So take a look at your calendar.  Realistically – when can you make it in? It is very common to join the gym, love the workouts, and want to come every single day.  However, that is not realistic (nor good for you).  We recommend 4-5x a week with a 3 day on 1 day off schedule.  Get your schedule worked out and written down.  Once it is written down, it cannot change.  Stay consistent with your planning.  Do not let yourself down, by booking something over your time for #selfcare    Coming to the gym 1-2x a week is a great start, but let’s be honest… it is just little enough that you are sore after each workout because you don’t come enough, and then you begin to fall off the wagon.  STAY CONSISTENT!  You show up – we tell you what to do so you don’t even have to think.  The process works if you can trust it and trust the coaches.


You have all heard it… a 6 pack is made in the kitchen.  Well, that is pretty accurate.  Just think – you workout 4x a week, but you eat fast food, drink pop, and skip breakfast.  This is not going to set you up for success to lose weight.   CrossFit WODS set you up to burn calories – and get this – you even burn calories later that day when the workout has been over for a few hours!  WHAT the WHAT!  That is right folks… Weightlifting triggers a recovery response in your body that allows it to continue burning calories long after the workout has ended.  So yes – some steady state cardio may show it is burning more calories during the actual activity.. however, it stops when you stop.  The CrossFit structure of a mixed variety of strength training, cardio, and high intense interval training is a REALLY good mix for us average people just trying to shed some lbs.  Need help with your nutrition?  Contact us for nutrition coaching – Fueling your body is very important, you only get one.  And your body needs the proper fuel to do what you need it to do! Remember – you cannot out exercise a bad diet.  Without a proper approach to your nutrition, all of your  hardwork in the gym is meaningless.  Yes I said it.  If your nutrition is junk, you are not going to make the kind of progress you want to make.

Sleep.  Stress Management. #SelfCare

I can go on and on about lifestyle and ensuring you are taking proper care of yourself.  But that can get overwhelming.  Let’s start with getting you to Crusher CrossFit 3-5x a week, and taking your nutrition to the next level first.   One thing at a time… then we can start digging deeper.

If you are interested in losing weight and burning fat.  Come sign up for a no sweat intro at Crusher.  Our skilled coaches would love to meet with you for the free consult and show you our program.  Trust me,  you won’t look back once you walk in the door!  ALL levels of fitness are welcome!


Coach Goals 2019


Coach Jake has some real goals for 2019 – Have you set yourself a fitness goal for the year?  How about Personal?  Check out what you will see Jake working on!

  • Handstand push up – which in turn will help with upper body strength
  • Maintain consistency with nutrition and lose 25lbs by the Memorial Day Murph – and keep it off all year!

As you set a goal – remember to ensure it is something you can measure – and set a date.  Setting a short term goal and a long term goal is a great idea!

Coach Jake set a goal for 6 months out – losing 25lbs by focusing on nutrition.  And his long term goal is to get a handstand push up by December 31, 2019.

And the last note to remember – when you set yourself a goal- share it with someone, it will help you stay accountable!  Now that you all know Jake’s goal – don’t be afraid to ask him about them, and share yours as well!

Stay tuned for more of your favorite coach’s and their goals for 2019.