Balancing Protein, Carbs, and Fats: The Easy Summer Energy Formula
☀️ Summer Demands Smarter Fuel Summer is the season of energy. Long days, full calendars, outdoor workouts, vacations, hikes, cookouts, and sports camps for the kids — and yet, many people are dragging. Why? Because their macronutrient balance is out of sync. If you’re living on iced lattes and protein bars, or skipping meals and […]
Mobility Matters: Simple Stretches for Mobility That Desk Warriors Need
Simple Stretches for Mobility That Desk Warriors Need Let’s be honest—your desk job is trying to kill you. Not with spreadsheets, but with stiffness. If your back aches, hips feel rusty, and your neck protests every time you look at your second monitor, you’re not alone. That’s why these simple stretches for mobility matter more […]
Your Summer Nutrition Reset: Eat Well, Feel Better
Summer Nutrition Reset—it’s more than a seasonal buzzword; it’s your gateway to revitalized health and energy. When the sun stays out longer and your schedule fills with cookouts, pool days, and travel plans, your nutrition routine often falls behind. A Summer Nutrition Reset helps you bring the focus back to feeling strong, sleeping better, and […]
The health and fitness checklist
At No Excuses CrossFit, we have checklists for everything in our gym, so we always deliver the best service. We have checklists for opening the gym, coaching classes, cleaning and so on. These standard operating procedures ensure we never miss steps. Do you have a health and fitness checklist in your life? You might have […]
Power Up with This 20-Minute Workout Plan for Busy Weeks
Your 20-Minute Workout Plan for Busy Weeks When summer ramps up, schedules get tighter. That’s why having a 20-minute workout plan in your back pocket is essential. Whether you’re juggling meetings, vacations, or kid’s camps, staying consistent with your fitness can feel impossible. But what if you could check the “I worked out today” box […]
Smart Carbohydrate Choices
Smart carbohydrate choices aren’t about fear or fad diets. They’re about fuel—premium, jet-engine fuel—for your body and brain. If you want to think faster, move better, and recover stronger, carbs are not optional. They’re essential. The Energy You Crave Picture this: your life is a high-performance vehicle.Meetings, deadlines, workouts—your engine is always on. Would you […]
Athlete Spotlight: Parag Shah
Name: Parag Shah Age: 47 Occupation: Tax Manager Hometown: New Hyde Park, NY Which class time do you usually attend? Started 6AM class for first 6 months. Recently attending 6:30PM class. Favorite WOD: DT WOD (Named after Staff sergeant Tim Davis, who was killed in action in 2009) Favorite CF Movement: The Power Clean Least […]
How to solve joint pain
I hear it all the time. “I would love to do CrossFit, but it will hurt my joints.” “I don’t want to lift weights because it will bother my joints.” “I would lift weights, but I have bad joints.” I’m not a doctor, so if you don’t want to take my medical advice, that’s OK. […]
Balance Your Carbs
Balance your carbs or your energy, performance, and results will always feel like a yo-yo in a windstorm. Let’s get this straight: carbs aren’t your enemy.They’re your ally—when you treat them right. You’re Not Trying to Cut Carbs You’re trying to control them. You want the benefits: But you don’t want: This isn’t about keto, […]
The Least You Can Do to Not Fall Apart
Let’s get one thing straight: you don’t need to spend hours in the gym every day to stay healthy. But if you’re doing nothing—no workouts, no walks, no heavy lifting—you’re not just “out of shape.” You’re actively falling apart. I’m not saying that to be dramatic. That’s just how the human body works. It’s either […]