Mar 18

30% off Reebok!

30 % off your Entire order

Whatever you’re doing – stop! This is news you won’t want to miss… Starting Thursday, March 19th and running through Sunday, March 22nd, Reebok is offering 30 % off your Entire order

Why such generosity, you ask? Because Reebok genuinely appreciates your business and wants to say thank you. That’s why the promo code for this spectacular sale is … wait for itTHANKYOU! The only exceptions to this offer are zPump’s and select new Nanocolorways.

So if you’ve been thinking about replacing those tired kicks, or retiring your holey gym shorts – now is the time to do it! Just use code THANK YOU and you’ll get 30 % off your Entire order !

Jun 24

CNC Athlete at OCB Frederick Fitness Classic

Complete Nutrition Coaching proudly debuted it’s first Figure competitor at the OCB Frederick Fitness Classic on Sunday June 22, 2014. Jody Heitman, who began her journey to the stage in January, competed in the Novice Figure and Figure Open divisions. She took third in both divisions. CNC provided her with Nutrition, Workouts and Posing throughout her preparation. She began her prep in earnest in March and with grace and dedication had an amazing debut.

Congratulation to our first CNC Athlete, Jody! We can’t wait to start our next contest prep together.

Jody Heitan - CNC Athlete

Feb 28

2014 Nutrition Challenge Winners

It is my great pleasure to announce the winners of the 2014 Nutrition Challenge:

Heather C. – 1st

Heather - Winner

Monica S. – 2nd

Monica - 2nd

Sharon M. – 3rd

Sharon - 3rd

These ladies lost a combined 44.8lbs and 48.15 total inches! Everyone the finished the Challenge is a winner and I hope you all continue on this healthier journey

Feb 27

2014 Challenge is Over – What Next?

The End of the 2014 Nutrition Challenge from Vanguard Gym on Vimeo.

Jan 27

5 Point Extra Credit

5-points1Just in time for the Super Bowl – EXTRA CREDIT.

SLOW DOWN, that is not my permission to fall off the wagon. :) You’ve all put in two good weeks, don’t throw it all away. Monica just posted a great pizza recipe!

This is worth 5 Points. I would like each of you to think about why you accepted this challenge. What are you looking to achieve? Where do you see yourself in 4 more weeks? How does this challenge make you feel? I don’t need a book, just a few paragraphs. (I won’t be grading on proper use of grammar; however, it would be appreciated!)

Submissions are due on Monday 2/3/2014 with your regular weekly submission (9pm). If you do it, you get the points. At two weeks in, you may be either elated with the changes or your excitement may be starting to wane and I want you to focus on the bigger picture!

I look forward to reading all of the submissions! Keep up the great work.

Jan 10

Nutrition Challenge – the Rules!!

It’s a few days before the deadline to officially participate and I thought I would clear up any last minute questions. Most of the following information can be found on our Nutrition Challenge Page.

You are either in or you are out. No program modifications. No half-stepping.


1. Upfront:  $20 for prize money. Must be paid via CASH at the front desk of Vanguard Gym / CrossFit Manassas. Due by Sunday, January 12th at 12:00pm. No exceptions, no late-comers.

2. Take 3 photos of yourself:  front, back, and right side (profile). Men: Shorts, no shirt. Think, compression sorts, swim trunks. Ladies: Bathing Suit,  Sports bra and shorts. Everyone should be going for ‘high speed, no drag’ when it comes to the clothing choices. You will need the same clothes for the ‘after shots’. YES, they must be the EXACT same clothes, try to keep everything about the photos the same. We need this to be fair.

These photos need to be sent in with the first weekly spreadsheet and will be kept private.

3. Take Measurements. This is an important baseline. If you have a friend who can help you measure, it might be easier. If you need Coach Jenny to help, just ask! Here’s what we need:

  • Neck at Adam’s apple for men, neck at mid point for women.
  • Circumference of chest at nipple height.
  • Waist at belly button.
  • Hips at widest point. That certainly includes your glutes.
  • Right Thigh, six inches above the top of the knee cap.
  • Right Calf at widest point.
  • Right Forearm at widest point.
  • Right Wrist where you wear your watch.
  • Right Bicep equidistant between elbow and top of shoulder.

5. Download the challenge spreadsheet and record your data.

The Challenge Worksheet has individual sheets for recording all of your challenge related data: your measurements, workouts, daily points, and nutrition details. You must enter all the starting and ending measurements and workout scores, as well as daily points and nutrition data.

6. Track Your Food

You must record 3 days of food intake four different times:  Week 1, Week 3, Week 5, and Week 6.
Either use a free account on an online calorie/nutrition tracker or use the sheet provided in our challenge spreadsheet (i.e. Livestrong/My Plate,  My Fitness Pal, FitDay, etc.)

7. Record your data.  We use a point system to track your commitment. Here’s how you earn points:

  • Complete a daily CrossFit Manassas Workout / Vanguard Gym Martial Arts class and comment on the blog:  3 points for each workout/class. No more than 6 total points per week.
    Not only do we want you to workout, we want you to tell us about it. If you participate in the CrossFit Manassas WOD, share how you did on the blog post each time you workout. If you participate in the Martial Arts, please comment on this page!
    Your score will be based out of 2 workouts per week. This keeps it fair regardless of Vanguard Gym membership plan.
  • Eat Clean: 5 points maximum per day.
    You can earn up to 5 points per day. If you follow the approved foods list to the letter – 5 points. If you have a beer or wine with dinner – 4 points. If you have 2 glasses of wine – 3 points. If you go to Five Guys – 0 points for the day! Get the point?  The carbs are to be eaten only within 1-2 hours after your workout or class. Other than that window, NO CARBS – except what’s in the veggies.
    Review the Approved Foods List to see what is allowed.
  • Share Knowledge: 1 point per day.
    You can earn one point (per day) for sharing a recipe, article, or some other sort of tip or trick that will help your Challenge teammates be better at eating and living a healthier lifestyle.  It needs to be relevant or it may not count (Coach Jenny’s discretion).  Share your knowledge by leaving a comment on this page.
    NOTE:  if you share a recipe posted online, be sure to include a link and attribution to where you found it.
  • Bonus Points – keep your eyes peeled to the website for more info as the weeks progress. This could be a biggie.

8. Email your spreadsheet each week. THIS IS VERY IMPORTANT!

You must send a saved copy of your filled out Challenge Workbook to every week BEFORE the close of business on Mondays (9pm).

The first email must be submitted on or before Monday January 20th and should include your first worksheet and your “before” photos.

Name your file as follows:  LASTNAME_FIRSTNAME NutritionChallengeWorkbook.xlsx
Example: “Brannon_Jennifer NutritionChallengeWorkbook.xlsx”

WARNING! This rule must be followed and there are no re-dos. Keep the spreadsheet in the original format. Failure to comply will take you out of the running for the prizes.


Now that you know the rules, what’s the reward?  Besides improved health and fitness… MONEY!

All the money collected from participants goes into a prize pool.  It will be rewarded as follows:

  • 1st place wins 50% of the total pool
  • 2nd place gets 30%
  • 3rd place takes home 20%

How do I win?
Winning is based on 3 factors:  points accumulated, change in body composition (as reflected in body measurements and photos), and fitness (as measured by our workout points). Each criteria is worth 33%.

Let’s Do This!

So what do you say?  Are you ready to make a positive change in your life?

Make you sure you do the following:

Sign-up by Close of Business (12pm) Sunday January 12th.

Read the Approved Foods List.

Read the Nutrition Challenge Tips.

Jan 06

Nutrition Challenge – HELP!

Getting Started

In a nutshell, you need to jumpstart your nutrition. It’ll be hard to give up sugar, dairy and fruit. It’s only 6 weeks – 42 days! Here are some tips, tricks and websites that will help getting ready to start and along your journey!

  1. You can do this! Find another person doing the challenge and help each other stay on track!
  2. If you need help, ASK. Ask another participant or Coach Jenny anytime you have questions or need something.
  3. If you fall off the wagon, get back on quickly!
  4. Prepare enough food for more than one meal. Having food ready when you need it is very helpful. Several chicken breasts grilled on Sunday night can last you until Tuesday!
  5. Use frozen vegetables, turkey breast, and fish. They can be quick and easy! Just make sure they are unflavored and there are no added ingredients.
  6. Eat nuts and seeds in small quantities, but no peanuts or cashews. Most nuts hide carbs, so be aware that you need to eat in moderation.
  7. Drink more water. At LEAST one liter for every 45lbs of body-weight.
  8. Use salt free seasonings, salsa (sugar-free), herbs, lemon/lime juice, EVOO and garlic to flavor meats and veggies.

Websites can be great for finding motivation and recipes. Some of my favorite:

Foodee Project

Primal Blueprint Recipes

Ripped Recipes

Part of the points for Tips/Tricks is for you all to share websites and recipes, etc. to help one another.


Jan 04

Pot Roast & Mashed ?

I like comfort food. Correction, I LOVE IT! Growing up most kids wanted Chuck E. Cheese’s or McDonalds for their birthdays. I wanted pot roast, mashed potatoes and carrots. I probably had that for 12 years. I’d have to check with my mom. Now that I’m older, I still love this meal but want to make it healthier. So, instead of potatoes I use cauliflower. I also pay more attention to what I put into the crock pot with the roast.

HINT – I love oven bags and crock pot bags. I don’t have a dishwasher, so anything that saves dishwashing is a plus!

Roast 2-3lbs
Cauliflower – 2 heads
Water – 1 1/2 cups
Beef broth – 1/2 cup
Frozen stew veggies – 1 bag*
Mrs. Dash® Pot Roast Seasoning Mix SALT-FREE | ALL NATURAL – 1 packet
Garlic Powder – 2 tsp
Kerrygold Butter – 1 tbsp

Pot RoastPot Roast – Start with half broth and half water in crock (with or without bag). Add roast. Add some Mrs. Dash then some liquid, then more Mrs. Dash, then more liquid, etc. until both are gone. You can also pre-mix the liquid and Mrs. Dash and pour over at once. (That’s another dirty bowl). Top with frozen veggies. Cook on high for about 4 hours or low for 7-8.

Pot Roast 2

Mashed Cauliflower


Steam cauliflower until easily pricked with a fork. Dump out water. Add garlic powder and butter and

mash with hand masher. If you don’t have one, use an electric mixer. If you are try this for the first time, don’t expect it to taste like potatoes. I’ve also added sour cream, ricotta or parmesan cheese in the past.

*This usually has potatoes in it and we don’t eat them.



Jan 02

Cucumber Salads

Looking for something light for an appetizer or a small meal? Sick of traditional salad? How about trying some cucumber salads?

Cucumber - Dill

Cucumber – Dill

Cucumber - Tomato

Cucumber – Tomato











The two above are super tasty and also easy to make!

Cucumber – Dill Salad
1 to 1/2 cucumbers – peeled and cubed (these were also unseeded)
2 tbsp Feta cheese
*optional 2 tbsp finely diced red onion
1 tbsp dill
2 tbsp Seasoned Rice Wine Vinegar
1/2 tbls Black Pepper

Put the cucumber, dill, & Feta (*and onion) in a bowl. Top with the black pepper, seasoned rice wine vinegar. Mix and Enjoy!

Cucumber – Tomato Salad
1 vine ripened tomato – cored and diced (pick a variety you like)
1 to 1 1/2 cucumbers – peeled and cubed
2 tbsp Feta cheese
splash of Balsamic Vinegar
splash of EVOO
Sprinkle of Black Pepper

Put the tomatoes, cucumbers, & feta in bowl. Top with the other ingredients. Mix and Enjoy!

Nov 20

What are you going to do today?

The following video is not directly nutrition related. However, it made me think of the things I want to accomplish before “time runs out”. If getting started on a healthier nutrition path is on your list, let’s get going!


Older posts «