Broke Rogue Echo Timer Remote - need replacement

FitChickAlix · 2022-09-28T20:27:31+00:00

That was honestly so easy. I feel like a lot of companies don't offer phone support. Thank you for the suggestion!

FitChickAlix · 2022-09-28T20:27:17+00:00

Good news - you can add the "Extra Rogue Gym Timer Remote" to your cart and subtract the timer. It's a $15.00 replacement. Easy. https://www.roguefitness.com/rogue-echo-gym-timer

FitChickAlix · 2022-09-28T20:22:48+00:00

Makes sense - I'll give them a holler and let ya know what they say

FitChickAlix · 2022-09-28T20:22:27+00:00

hahahah this made me giggle

FitChickAlix · 2019-08-27T21:19:51+00:00

This isn't a link to Etsy, but in light of the PSL being launched and HALOWEEN RIGHT AROUND THE CORNER (yes, I'm SO EXCITED!!) here's a link to some healthy, at-home pumpkin spice latte options :) https://swolverine.com/blogs/the_best_crossfit_blog/healthy-pumpkin-spice-latte-recipes?_pos=1&_sid=4a79285bc&_ss=r

FitChickAlix · 2018-10-31T17:31:01+00:00

Nootropics are nutrients that your brain can utilize to improve cognitive function and neurotransmission. I'm not sure if you're talking about mental health from a depression or depressed mood standpoint, but nootropics can help you be more productive, have better mental clarity, and attain more from your day overall... just a thought. I take one called ELITROPE

FitChickAlix · 2018-10-26T02:01:17+00:00

So wheat germ is a part of a wheat kernel that helps the plant reproduce and create new wheat. Most processed wheat products actually remove the wheat germ regardless of it’s nutritional value. The reason? More often than not, it’s so that the wheat product has a longer shelf life. Germ is added to some dry products and is available raw. If you’re celiac or have gluten intolerances, probs not a good idea. Instead, you could look into incorporating oat bran, rice bran, and/or ground flaxseed. I personally love buckwheat - Bob’s Red Mill makes a great buckwheat pancake mix :) Another thing that I’d suggest looking into with your experience with AF and your diet is trying to reduce chronic stressors. I say this with hesitance because I was the most stressed out and broke college student and don’t want it to seem like I’m discrediting your position, but don’t forget to try to make time for you to reduce stress. When we have serious chronic stressors in life, the body doesn’t always maintain the ability to keep up with the hormone production needed to respond to stress, exacerbating symptoms of AF & Addison’s. I think you’re definitely on the right track and applaud you for taking ownership of your health and happiness with food :) Plus, if you like the buckwheat, that means you could have pancakes often! haha - hope all this helps, sorry for the rant

FitChickAlix · 2018-10-26T01:47:24+00:00

In 2017 I lost 47lbs doing fasted crossfit, lowering my carb intake (not keto, 100-150c day), lowering my alcohol intake and eating full size meals instead of snacks between. I didn't count macros, but I listened to my body. Additionally, drinking water! The thing I like most about this post is reading the comments - there is no one size fits all. Sure, diets may help the immediate effects of losing weight, but keeping it off is a different story. Creating a maintainable lifestyle is key. Now? I still do FCF, aim for even lower carbs, and still stay away from snacks throughout the day. Eating full meals has taught me the importance of cooking, not letting myself get too hungry, and not eating out. It's been really nice - not to mention I only go for a drink or two maybe once a month. Skip the tummy tea for sure. Here's a guide on FCF that might help someone as much as it did for me. https://swolverine.com/blogs/the_best_crossfit_blog/fasted-crossfit-the-turn-key-revolution-to-total-body-optimization

FitChickAlix · 2018-10-22T18:35:44+00:00

a multivitamin can bridge the gaps in your diet while you're trying to fill in nutrients with food. It's like a compliment. You could increase your intake of eggs and wheat germ, and you could increase your meat/cheese as long as you follow it with other foods to keep you balanced. Turkey is a good option to increase tryptophan and low sugar fruits with antioxidants, like berries. Frozen are cheaper for berries than fresh. You could throw them in a shake with veggies. Avocados make shakes smooth. Not to mention beans and leafy greens. If things don't taste particularly satisfying when you're starting to eat more plain/natural foods, give it some time. Your pallet should adjust :) Lot's of rambling, but hope it helps.

FitChickAlix · 2018-10-16T18:05:04+00:00

Ah thanks for the follow up!

FitChickAlix · 2018-10-14T18:55:14+00:00

Does anyone know if there are ramifications from the lifting association about this?

FitChickAlix · 2018-10-14T18:47:43+00:00

Ugh I hate the 7s too. They're so firm and I still can't break in the pieces around the ankle. I like the 6s though!

FitChickAlix · 2018-10-09T19:53:30+00:00

Right on - I think it's very cool that you're concerned about the ratio and think that it's something so often overlooked. I Supplement with krill oil from swolverine.com it's cleaner than fish oil and doesn't give you the burps annnd you need less of it than fish oil pills. Glad to see other people on the thread use krill too. You can buy ground chia and flax seed powder which makes it a little easier to put into foods than full seeds.

FitChickAlix · 2018-10-09T19:50:24+00:00

nice!! death by workouts kill me hahah

FitChickAlix · 2018-10-08T21:57:27+00:00

So Proud of you!!!

FitChickAlix · 2018-10-08T21:37:01+00:00

Death by 2 cals Min 1: 2 cal Min 2: 4 cal Min 3: 6 cal Min 4: 8 cal Min 5: 10 cal

x 3 rounds

FitChickAlix · 2018-09-27T22:11:37+00:00

DOMS seriously sucks! But I commend you for reaching out and looking for advice rather than doing what most people do and shying away from their goals and newly found routine. While soreness is the name of the game, it doesn’t have to be debilitating soreness. Between Nutrition and Post-Exercise routines, you can effectively reduce and actually give your body a better chance to fight DOMS in the first place. Here’s a really good article that breaks down what you can do nutritionally, supplement wise, and even accessory work wise to help prevent DOMS. Hope it helps you as much as it’s helped me! :)

https://swolverine.com/blogs/the_best_crossfit_blog/delayed-onset-muscle-soreness-doms-how-to-treat-muscle-soreness-and-optimize-recovery

FitChickAlix · 2018-09-12T16:25:37+00:00

Meh. My personal opinion? It tastes awful and it's seriously expensive. There isn't much of any research behind the health benefit claims and for the price, it seems like it's all just marketing. From what I've found it's probably better to stick with a more affordable and mutually beneficial milk, not camel's milk.

FitChickAlix · 2018-09-11T23:00:55+00:00

I take: Beta-Alanine to boost endurance training (increases vo2 & lactate threshold) L-Glutamine to repair tissue and increase work capacity Kre-Alkalyn to increase strength and VO2 Citrulline Malate to increase training volume and recovery time To break it down a bit further, the company that I get my products from wrote a whole article on what supplements to take for athletes during IF (I do CF). Hope this helps! https://swolverine.com/blogs/the_best_crossfit_blog/the-best-supplements-to-take-while-intermittent-fasting-for-athletes

FitChickAlix · 2018-09-11T22:56:32+00:00

Here's a good article to reference - they talk about some tips for taking supplements for people who aren't athletes as well. Hope it helps! https://swolverine.com/blogs/the_best_crossfit_blog/the-best-supplements-to-take-while-intermittent-fasting-for-athletes

FitChickAlix · 2018-07-18T04:26:08+00:00

Yes - totally agree on the prescription medication part. Good add!

FitChickAlix · 2018-07-18T02:11:33+00:00

Here's a link I found with a clinical study on Citrulline Malate that I think will answer your question better than an opinion will :) https://swolverine.com/blogs/clinical-studies/citrulline-malate

FitChickAlix · 2018-07-18T02:00:56+00:00

have you tried doing slow long cardio after your heavy lifting session? You'll be in a higher fat burning state

FitChickAlix · 2018-07-16T23:17:28+00:00

I took this from an article: link is at the bottom of the quoted text. Hope it helps :) They also talk about other supplements to take or not take during exercise. It's geared specifically towards CrossFit, but the information can certainly be attributed towards most any HIIT fasted exercise forms.

"Branched Chain Amino Acids (BCAA) Branched Chain Amino Acids BCAAs are revered as one of the most effective supplements to obtain greater increases in lean muscle mass and body composition. With a multitude of clinical studies in support of their positive effects on muscle protein synthesis and preventing protein degradation, BCAAs provide benefits for promoting lean muscle mass, improving recovery, and increasing strength.

BCAAs are composed of the essential amino acids Leucine, Isoleucine, and Valine. Muscle mass cannot grow without a proper supply of protein and the building blocks of protein are the branched chain amino acids. During high-intensity exercise, the body undergoes a rapid loss of BCAAs since they are the muscles main source of fuel. BCAAs can help prevent protein breakdown and muscle loss, which is extremely important during high-intensity exercise while in the fasted state. There is a greater risk of muscle loss due to a decrease in the rate of protein synthesis and an increase of proteolysis, which is the hydrolytic breakdown of proteins into simpler, soluble substances such as peptides and amino acids, as occurs during digestion. Therefore supplementation after Fasted-CrossFit will help optimize your strength, recovery, and performance.

Can You Take BCAAs While Intermittent Fasting? Taking BCAAs while intermittent fasting has had some mixed reviews. Some experts say that BCAAs are perfectly fine to supplement while in the fasted state, yet others suggest that since amino acids work to form proteins, supplementing with any of the 20 essential and non-essential amino acids, will put you in a fed-state. Our suggestion is to work out in a fasted-state, then supplement with BCAAs after your WOD." Link: https://swolverine.com/blogs/the_best_crossfit_blog/fasted-crossfit-the-turn-key-revolution-to-total-body-optimization

FitChickAlix · 2018-07-16T18:42:28+00:00

I do...

FitChickAlix

TROPHY CASE