Push511 Fitness

Come for the community and support, stay for the gym dogs 😉

Join us for a very special hero WOD this Saturday, October 7th to honor Breast Cancer Awareness Month and the memory of Angie Lutz. We will also be collecting donations for The Ulman Foundation, which supports young adults who have been impacted by cancer. You can make a donation here: https://ulmanfoundation.org/donate/

This WOD was created by Kevin Lynch, Angie's husband & owner of Nevermore Crossfit. Angie was a PUSH511 OG who battled cancer for the majority of her life. She was first diagnosed in 2004. In 2013, her cancer returned and then in 2016 as Stage-IV. If you knew Angie, you'd almost never know she was sick. She was one of the strongest people, both mentally and physically. She passed away in November 2021 after traveling out west with Kevin in their van enjoying all that life offers.

Welcome the newest member to the PUSH511 team, Coach Chris! Chris will be leading classes on Wednesdays at 5:10 pm, Fridays at 6 am & 7:15 am, plus one Saturday class per month. If you want the story behind the photo of him standing on ostrich eggs, you'll have to take his class and ask him in person!

▪️ When did you start CrossFit? Started CF in early 2014 because of a sprained ankle. This was also fun because my mode of transportation at the time was a motorcycle.

▪️ Favorite CF movement: Tough as it's changed over time. A few years ago I decided to make a birthday WOD and went with ring muscle-ups and sandbag over the shoulder. I'd say those two are consistently high on the ranking.

▪️ Favorite WOD: Gymnastics skill work. Or lifting. WODs where you get to choose your own adventure (i.e. partition as desired) are always exciting.

▪️ Favorite WOD to hate: Helen. I've changed so much as an athlete over time but somehow my Helen times would always be close to each other.
Love CrossFit for so many reasons - but a less common one is that I get to nerd out with it. I'm talking deep rabbit holes: force diagrams on the lifter and the barbell, number sequences for optimal pacing or fun ways to count, etc.

▪️ Favorite things to do outside of CrossFit: Go hiking with Carmen and Luciano (he'll join soon!), yoga always helps ground me, a bit of an anime nerd, checking out craft breweries. Also love learning new activities so TBD is a solid answer here.

▪️ Exciting accomplishments: I recently graduated with my Doctor of Physical Therapy. A ways back I was on American Ninja Warrior. Even further back I served in the US Peace Corps in Namibia.

▪️ One of my favorite "Would you rather…" questions is: "Would you rather have a functional tail (i.e. could support your own weight) or grow permanent wings?"

If anyone's ever told you to get more sleep or chill out, you know that managing sleep and stress is easier said than done. Luckily, there are many small steps you can take for a better night's rest or a less stressful day. Many of them are things that you can try as soon as today!

Head over to the PUSH blog for some helpful tips to sleep more soundly and manage your stress levels: https://www.push511.com/blog/story/improve-sleep-lower-stress/

📸 Andy Aybar

Do you have plans to watch football or baseball this weekend? Make these Healthier Nachos! They're vegetarian, but you can easily substitute Beyond Meat beefy crumbles with whatever protein you prefer.

Healthier Nachos: https://healthystepsnutrition.com/healthy-recipes/healthier-beefy-quinoa-nachos

For tons of other healthy fall recipes: https://www.push511.com/nutrition/recipes/

Fitness is more fun with friends! PUSH's Bring a Friend Week is from October 2nd to 7th and, if you know a member at PUSH, it's your chance to work out with us for FREE as many times as you'd like! No fitness or CrossFit experience is necessary!

If your schedule doesn't match up with your friend's, that's okay! You don't have to attend classes together. We can't wait to meet you! Get started by signing up here: https://docs.google.com/forms/d/e/1FAIpQLSeOGCFLovCHIxeCENgWu_ENu9yCimABOJHz9Yd77X5keVhAFw/viewform

📸 Andy Aybar

Time's running out! ⏰ The last day to register for PUSH511's Mastering Macros Challenge is this Monday, October 2nd! Tracking your macros gives you greater insight into what you eat daily and offers a flexible way to reach your goals! This challenge is for EVERYONE whether you've counted macros before or are trying it for the first time.

Register: https://www.push511.com/nutrition/nutrition-challenge/

How would you benefit from counting macros?
💥 It's easily customizable & incredibly flexible
💥 It ensures you are eating a ratio of nutrients to support your body, lifestyle, and goals.
💥 It gives you a better understanding of your food intake
💥 It can help you prevent nutritional deficiencies, often resulting in more energy, sounder sleep, a better mood, and a stronger immune system

So if you are looking to:
👉 Lose body fat
👉 Build muscle
👉 Feel stronger & faster in the gym
👉 Train for a sport, race, or competition
👉 Have more energy & focus throughout the day
..then you need to sign up and have your nutrition working for you and your goals!

This challenge is open to everyone! You don't need to be a PUSH511 member to join and you don't need any previous macro tracking experience. Your nutrition coach will help you get started!

We all know that regular exercise helps us look good! But what people aren’t as aware of is how exercise benefits our minds. According to the Journal of Clinical Psychiatry, regular exercise:
👉 Improves self-esteem, cognitive function, and overall energy levels
👉 Reduces anxiety, depression, stress levels, and negative mood

Think about the last time you exercised: it may have left your muscles feeling sore, but it also probably lightened your mood and made you feel more energized later in the day. That’s why many people truly fall in love with exercise and movement. It makes you feel incredible!

As the days grow shorter, many of us are more prone to symptoms of anxiety, depression, and other mood disorders. Getting into the habit of exercising regularly can help, and we can help you get started. Use the link in our bio to schedule a free Intro Session: https://www.push511.com/fitness-intro/

📸 Andy Aybar

Meet PUSH511's Personal Training Spotlight, Lawrence! Lawrence is a veterinarian who is very active when he's not taking care of animals. He regularly cycles, hikes, and plays tennis and rugby. But a year ago he did not have a strength and conditioning regimen, so he came to PUSH for help.

He has been working with one of our personal trainers, Andy, and in the past year has been getting stronger. Read about what Lawrence's personal training journey has looked like and how it has helped him maintain an active lifestyle: https://www.push511.com/blog/story/personal-training-spotlight-lawrence/

That look when you see all of your favorite movements are programmed into the WOD 🤩

📸 Andy Aybar

Marissa Diaz was unwell. She was prediabetic, obese, and suffering from anxiety. These challenges were linked to a difficult upbringing where food and other resources were scarce.

Her outlook and confidence in implementing change took a turn for the better after she tried CrossFit. Her coaches gave her the knowledge and tools to take care of herself, both physically and mentally. She lost weight, is better able to manage her anxiety, and is no longer prediabetic. Tending to her own health allows her to better care for her child. And with her confidence rediscovered, she has even gone back to school to earn a teaching certificate.

Watch Marissa's inspiring story here:

From Dark Past to Bright Future — With CrossFit For most of her life, Marissa Diaz was unwell. A difficult childhood — teen parenthood, food scarcity, and a lack of resources — led to damages in adulthood:...

Rainy days like these are perfect for a hot bowl of soup! We love this Healthy Lasagna Soup. It's nourishing and easy to make... and you can make it over the stovetop or in your Instant Pot! Thank you to A Pinch of Healthy for this recipe!

Learn how to make it on the stove top here: https://www.apinchofhealthy.com/healthy-lasagna-soup/
Instant Pot directions can be found here: https://www.apinchofhealthy.com/instant-pot-lasagna-soup/

For tons of other healthy recipes: https://www.push511.com/nutrition/recipes/

Grab a bestie and attend PUSH511’s Bring a Friend Week from October 2nd to 7th!

If you know a PUSH member, this is your chance to work out with us for FREE as many times as you’d like during this week. No prior fitness or CrossFit experience is necessary!

If your schedule doesn’t match up with your friend’s, that’s okay! You don’t have to attend classes together. Get started by signing up here: https://docs.google.com/forms/d/e/1FAIpQLSeOGCFLovCHIxeCENgWu_ENu9yCimABOJHz9Yd77X5keVhAFw/viewform

Why is setting small and achievable goals important?

Celebrating a win, even a “small” one, conditions your brain for success! If staying motivated is hard for you, try setting smaller goals.

This is why we get to know each of our members: to learn what their long-term goals are but also to set smaller goals! They may be as simple as hitting the gym 3 times a week, drinking a certain amount of water each day, or filling your plate with more veggies at dinnertime.

These may seem trivial, but when done consistently they lead to BIG results!

And as you hit those smaller goals, build upon them! The feeling of working your way up toward larger goals will keep you motivated and moving forward.

If you’re having trouble staying motivated in reaching your own health goals, schedule a Free Intro Session at PUSH! Not only will we help you break your goals down, but we’ll also work with you to create a customized plan to achieve them: https://www.push511.com/fitness-intro/

📸 Andy Aybar

Is nutrition coaching right for you?

A great way to dip your toe into nutrition coaching is by doing a nutrition challenge! Nutrition challenges are shorter commitments, usually only lasting several weeks. PUSH511’s upcoming Mastering Macros nutrition challenge is 5 weeks long and is starting on October 2nd!

Some of the most common positive takeaways from a challenge are:
- More energy
- Fitting into clothes more comfortably
- Better sleep
- Stronger & faster workouts
- More confidence
- Better nutrition knowledge

If you’re on the fence about whether nutrition coaching is right for you, don’t sleep on this opportunity to try it out! Join PUSH511’s Mastering Macros Challenge now! The last day to register is October 2nd and there are only 9 spaces remaining.

Get all of the details and sign up here: https://www.push511.com/nutrition/nutrition-challenge/

Is nutrition coaching right for you? A great way to dip your toe into nutrition coaching is by doing a nutrition challenge! Nutrition challenges are shorter commitments, usually only lasting several weeks. PUSH511’s upcoming Mastering Macros nutrition challenge is 5 weeks long and is starting on October 2nd! Some of the most common positive takeaways from a challenge are: - More energy - Fitting into clothes more comfortably - Better sleep - Stronger & faster workouts - More confidence - Better nutrition knowledge If you’re on the fence about whether nutrition coaching is right for you, don’t sleep on this opportunity to try it out! Join PUSH511’s Mastering Macros Challenge now! The last day to register is October 2nd and there are only 9 spaces remaining. Get all of the details and sign up by tapping the link in our bio! #push511 #baltimore #domoresucklesslivebetter #baltimorenutrition #marylandnutrition #brewershill #nutritioncoach #virtualnutritioncoach #marylandeats #registereddietitian #trackingmacros #countingmacros

Sweater weather is coming 🧣

📸 Andy Aybar

Do you know what it means when someone says they're tracking their macros? Tracking macros gives you a greater awareness of what you eat each day and is a simple and flexible way to reach your fitness and health goals.

Check out this quick video from PUSH511's Coach Steve Misewich breaking down what macros are and how you can utilize them to reach your goals: https://www.youtube.com/watch?v=05mor4cBC7I

If tracking macros sounds interesting to you, sign up for PUSH511's Mastering Macros Challenge! It kicks off on October 2nd and you can learn more and sign up here: https://www.push511.com/nutrition/nutrition-challenge/

📸 Andy Aybar

If you're looking for a simple, quick, and flavor-packed weeknight dinner idea then this Shrimp Fra Diavolo recipe is for you. Buy shrimp that's pre-shelled and deveined to make the prep process even quicker. Thanks to FoodNetwork for the recipe!

Shrimp Fra Diavolo recipe: https://www.foodnetwork.com/recipes/giada-de-laurentiis/shrimp-fra-diavolo-recipe-1942481

For tons of other healthy and delicious recipes: https://www.push511.com/nutrition/recipes/

Great shout out to Coach Kevin Carlson and his Bmore Adaptive Training program

COVID triggered a rare neurological disease and an athlete found her strength When a lifelong soccer player became a full-time wheelchair user, she found comfort in adaptive sports.

PUSH511’s Bring a Friend Week is October 2nd to 7th! If you know a PUSH511 member, this is your chance to work out with us for free as many times as you’d like between October 2nd to 7th! No prior fitness or CrossFit experience is necessary!

If your schedule doesn’t match up with your friend’s schedule, no worries! You don’t have to attend class with your buddy. Our community is super welcoming and we’ll help you feel right at home.

Get started by signing up for Bring a Friend Week using the link below! We can’t wait to meet you!

Sign Up: https://docs.google.com/forms/d/e/1FAIpQLSeOGCFLovCHIxeCENgWu_ENu9yCimABOJHz9Yd77X5keVhAFw/viewform

PUSH511’s Bring a Friend Week is October 2nd to 7th! If you know a PUSH511 member, this is your chance to work out with us for free as many times as you’d like between October 2nd to 7th! No prior fitness or CrossFit experience is necessary! If your schedule doesn’t match up with your friend’s schedule, no worries! You don’t have to attend class with your buddy. Our community is super welcoming and we’ll help you feel right at home. Get started by signing up for Bring a Friend Week using the link in our bio! We can’t wait to meet you! #push511 #domoresucklesslivebetter #baltimore #baltimorefitness #brewershill #personaltrainers #crossfit #crossfitgym #crossfitathlete #bmore #baltimoregym #bmorefit #baltimorefit #crossfitcommunity #baltimorecrossfit #marylandcrossfit #baltimorepersonaltrainers #marylandpersonaltrainers

Have you ever tried a diet or fitness plan but couldn’t stick to it?

The problem with generic plans is that they’re just that… generic!

You have a unique lifestyle, schedule, sets of strengths and weaknesses, and goals. A person living on their own with a flexible work schedule is going to have a different fitness and nutrition routine than a single parent who works a 9 to 5 job. Someone who hates cooking will need to approach nutrition differently from someone who loves spending time in the kitchen. A 25-year-old preparing for a triathlon is going to train and eat differently than a 55-year-old CrossFitter.

What may work for one person may not work for YOU! Finding a training and nutrition plan that you can consistently follow and that's effective may take some trial and error. You can speed that process up by skipping the fad diets and exercise programs, and getting help from fitness and nutrition experts to guide you!

Don’t fall for gimmicks and let PUSH511’s team of coaches can help you build a program that works for you. Start by scheduling a free intro session: https://www.push511.com/fitness-intro/

📸 Andy Aybar

It's (almost) officially fall and the holidays will be here before you know it. Are you happy with where your nutrition is with only a few months left in 2023?

If the answer is "no", don't wait until it's time to set New Year's resolutions to dial your nutrition in. We promise that the majority of those who do this do not stay consistent with their goals!

Start building a consistent nutrition routine NOW! Join PUSH511's Mastering Macros Challenge, starting on October 2nd! This challenge will focus on more than just building healthy habits, but it's not a fad diet. It's a masterclass in learning how to count macros!

Why would you benefit from counting macros?
💥 It's easily customizable & incredibly flexible
💥 It ensures you are eating a ratio of nutrients to support your body, lifestyle, and goals.
💥 It gives you a better understanding of your food intake
💥 It can help you prevent nutritional deficiencies, often resulting in more energy, sounder sleep, a better mood, and a stronger immune system

So if you are looking to:
👉 Lose body fat
👉 Build muscle
👉 Feel stronger & faster in the gym
👉 Train for a sport, race, or competition
👉 Have more energy & focus throughout the day
..then you need to sign up and have your nutrition working for you and your goals!

This challenge is open to everyone! You don't need to be a PUSH511 member to join and you don't need any previous macro tracking experience. Your nutrition coach will help you get started!

Get all of the details and register: https://www.push511.com/nutrition/nutrition-challenge/

Everyone has the right to feel confident in their own skin! PUSH511 is here to help you do it.

Come for the fitness, stay for the gym dogs!

If you love pups, we'll be holding a special Get Buff for BARCS WOD on Saturday, September 23rd during all classes! We'll also be collecting donations for BARCS Animal Shelter. You can make a donation here: https://www.barcstoberfest.org/fundraiser/daniel-devenny?fbclid=IwAR1XJSjjqz9KTGbFGUdPeKTWOW8gth8-NnYNYmvet5yECTw934whdHnJXMk

📸 Andy Aybar

The PUSH Peeps came out in force on 9-11 to hit the 2,977 burpee goal. Toal of 4,502 plus 2,977 completed by 2 people for a grand total of 7,479.

You've probably heard of "good" cholesterol and "bad" cholesterol. However, information about how to maintain healthy cholesterol levels is often confusing. There are many packaged foods that falsely promise to lower your cholesterol levels, and there is no shortage of misleading information on certain foods that will spike your cholesterol levels (e.g. whole eggs).

So, if you want to know the difference between "good" and "bad" cholesterol, why it's important to maintain healthy cholesterol levels, and how to do it, take it from PUSH511 member and Registered Dietitian, Cristen. She breaks down all of the facts surrounding cholesterol and gives some tips on how to work toward healthier cholesterol levels that you can start doing today: https://www.push511.com/blog/story/all-about-cholesterol/

📸 Andy Aybar

Honoring the 2977 lives lost on 9-11. The morning classes are kicking things off with gusto!

Team Dunder Liftin rocking the Well done!

If you love Chinese take-out but are looking for a healthier spin on it, you'll love this recipe for General Tso's Chicken. There is no messy frying involved... in fact, you can cook it right in the Crockpot or Instant Pot!

General Tso's Chicken recipe: https://healthystepsnutrition.com/healthy-recipes/general-tsos-chicken-crockpot

For tons of other healthy recipes: https://www.push511.com/nutrition/recipes/

We made it to the weekend, friends 👏

📸 Andy Aybar

Are you having trouble staying on track with your health goals? If so, here's a tip: Get more support & accountability.

Take these 2 scenarios:

1️⃣ You’re trying to lose 20 pounds by working out and eating healthier. You initially saw some results but your progress stalled after a few weeks. You’re unsure if you're working out enough or if you're even doing some of the workout movements correctly. You watched some YouTube tutorials but you’re still not sure if you’re doing it right! You also have no idea of how to change your nutrition. You turned to Google for help, but it gave you so much info that you ended up more overwhelmed and confused than when you started!

2️⃣ You signed up for group fitness & nutrition coaching at a new gym. You discussed your goal of losing 20 pounds with a coach before signing up. They advise you on how often to work out and suggest changes to your nutrition to get the results you want. Although it will require work, you feel confident in having a plan! In group classes, the workouts are already programmed so you don’t worry about creating a training plan on your own. The coaches give you feedback during class so you know you’re doing the movements safely & effectively. Your nutrition coach checks in on your progress regularly to offer support. They guide you to make healthy changes to your eating habits and keep your progress moving in the right direction!

Which scenario do you think you’d be more successful in? (psst… if you said 2️⃣, you’re right!)

Nothing kills motivation faster than feeling like you’re putting effort into something and not seeing results.

You don’t have to tackle fitness & nutrition alone. Your support team's waiting for you! Get started at PUSH by signing up for a FREE intro session: https://www.push511.com/fitness-intro/

And if you're interested in our Mastering Macros Challenge, you can also sign up here: https://www.push511.com/nutrition/nutrition-challenge/

📸 Andy Aybar

Coach Joe is PUSH511's September nutrition spotlight! In early 2023, Joe participated in PUSH's nutrition challenge and saw incredible results. The best part is that once it ended, Joe stayed consistent with the nutrition habits he implemented during the challenge. He tracked his macros and, eight months later, has lost 40+ pounds without losing muscle mass. He also has more energy during his day to keep up with his two young children and busy work schedule! You can read more about Joe's path to reaching his goals here: https://www.push511.com/blog/story/nutrition-spotlight-joe/

If YOU are interested in tracking your macros, you'll want to join our Mastering Macros Challenge on October 2nd. It's perfect for those who are completely new to tracking their macros but want to learn OR those who are experienced in counting their macros but want to get back on track with the accountability of a nutrition coach.

Why track your macros? It:
🍎 Holds you accountable to eat the right amount of food to support your lifestyle and goals
🍗 Offers a ton of flexibility so you can incorporate your favorite foods into your daily routine
🥑 Teaches you what serving sizes of different types of food groups actually look like

Dial your nutrition in and join us for the Mastering Macros Challenge! Get all of the details and register here: https://www.push511.com/nutrition/nutrition-challenge/

PUSH511’s fall FitKids session kicks off THIS Saturday, September 9th!

Register: https://www.push511.com/fitness/fitkids/

FitKids is where your child will learn to love fitness and nutrition. FitKids is led by coaches who have been trained and certified in how movement affects academics, healthy social interactions, problem-solving, and a positive growth mindset.

Details:
🤸 8 Saturday sessions starting September 9th and ending October 28th
🤸 JV FitKids: Ages 5 -7, Saturdays at 10:30 am (45 minutes)
🤸 Varsity FitKids: Ages 8 - 12, Saturdays at 11:15 am (45 minutes)
🤸 Sessions at limited to 6 FitKids each
🤸 $160 per FitKid

We kick our FitKids sessions off by teaching fundamental healthy movement patterns. We’ll introduce workouts to the group and touch on basic nutrition principles. We end each session with a game or two to keep your child’s mind and body active while working toward excellent teamwork and leadership skills. Over 8 weeks we’ll cover:
💥 Technique work
💥 Accuracy
💥 Flexibility
💥 Coordination
💥 Body weight strength
💥 Core strength
💥 Endurance
💥 Goal setting

PUSH511’s fall FitKids session kicks off THIS Saturday, September 9th! Register using the 🔗 in our bio! FitKids is where your child will learn to love fitness and nutrition. FitKids is led by coaches who have been trained and certified in how movement affects academics, healthy social interactions, problem-solving, and a positive growth mindset. Details: 🤸 8 Saturday sessions starting September 9th and ending October 28th 🤸 JV FitKids: Ages 5 -7, Saturdays at 10:30 am (45 minutes) 🤸 Varsity FitKids: Ages 8 - 12, Saturdays at 11:15 am (45 minutes) 🤸 Sessions at limited to 6 FitKids each 🤸 $160 per FitKid We kick our FitKids sessions off by teaching fundamental healthy movement patterns. We’ll introduce workouts to the group and touch on basic nutrition principles. We end each session with a game or two to keep your child’s mind and body active while working toward excellent teamwork and leadership skills. Over 8 weeks we’ll cover: 💥 Technique work 💥 Accuracy 💥 Flexibility 💥 Coordination 💥 Body weight strength 💥 Core strength 💥 Endurance 💥 Goal setting #push511 #domoresucklesslivebetter #baltimore #baltimorefitness #brewershill #fitfam #crossfit #crossfitgym #crossfitathlete #bmore #baltimoregym #bmorefit #baltimorefit #crossfitcommunity #crossfitkids #fitkids #baltimorekids #baltimorefamilies #marylandfamilies

Vibes after a holiday weekend 😴

📸 Andy Aybar

Are you interested in trying CrossFit or interested in joining PUSH? Attend our FREE fall Community Class THIS Saturday, September 9th at 10:30 am. You'll get a feel for what a group CrossFit class at PUSH511 is like! There are NO fitness requirements to attend... come as you are!

This class is FREE but we ask you to register in advance to secure your spot! https://push511.sites.zenplanner.com/event.cfm?eventId=E90E04A7-F28B-486D-8FB6-1CAC8A94875F

September 1st means one thing for many people: pumpkin everythinggg 🎃 If you're excited for the start of pumpkin spice season, try this recipe for Pumpkin Protein Pancakes! They're sweetened naturally with honey, have plenty of spices for flavor, and the protein will help fill you up to get you through the morning.

Pumpkin Protein Pancakes recipe: https://healthystepsnutrition.com/healthy-recipes/pumpkin-protein-pancakes

For tons of other delicious seasonal recipes: https://www.push511.com/nutrition/recipes/

Congratulations to PUSH511's September Members of the Month, Chad & Michael! Even though they are busy dads, Chad and Michael never fail to bring boundless positive energy and laughter to our early morning group CrossFit classes. Head over to the PUSH blog to read about why we love having them in the gym (https://www.push511.com/blog/story/members-of-the-month-september-2023/) and be sure to check out their incredible parenting adventures on Instagram at !

Are you interested in learning how to track your macros to help you reach your performance or aesthetic goals? Or have you tracked your macros before and want to get back into the routine? Then you'll want to save the date for October 2nd!

PUSH511 is excited to kick off its Mastering Macros Challenge. It will be a nutrition challenge unlike any of the others we've thrown before. It will focus mainly on tracking your macros consistently and each person will receive personalized macro targets tailored to them and their goals.

Because of this more personalized approach, we're keeping this challenge SMALL at 12 people maximum. So if you're interested, we recommend registering early! We'll release all of the details next week, so stay tuned!

..but if you can't wait to read more or register, get a sneak peek of everything you'll receive here: https://www.push511.com/nutrition/nutrition-challenge/