CrossFit Bemidji

You’ve probably heard of PFAS (aka “forever chemicals”)... and they might seem like just another trend to watch out for.

But some plastics contain chemicals called “endocrine disruptors.”

They can mimic estrogen in your body, throwing off the hormonal balance you work so hard to maintain.

Labels saying "BPA-free" don't guarantee the plastic is safe.

Here's where to start:
✔️ Stop microwaving in plastic containers
✔️ Ditch the plastic water bottle
✔️ Swap your most-used storage containers for glass or stainless steel
✔️ Replace plastic utensils with silicone, wood, or stainless steel

Potato salad at the cookout? Yes, please!

🥔 Here’s why it’s a healthy (and tasty!) choice.

When you cook potatoes and let them cool, the starch changes structure and becomes something called “resistant starch.”

That means it acts more like fiber than a carbohydrate, helps keep you full longer, feeds the good bacteria in your gut, and has less impact on your blood sugar than a freshly cooked potato.

Plus, it’s delicious.

Simple Summer Potato Salad
Serves 4 to 6

2 lbs (900 grams) small red or yellow potatoes, cubed
3 Tbsp olive oil
2 Tbsp apple cider vinegar or white wine vinegar
1 tsp Dijon mustard
Salt and pepper to taste
Optional add-ins: chopped celery, red onion, fresh herbs, hard-boiled eggs, capers, or whatever sounds good to you!

Cook potatoes in salted boiling water until just tender, about 12 to 15 minutes. Drain and cool completely. (Don't skip this step... it's what builds the resistant starch!)

Whisk together olive oil, vinegar, mustard, salt, and pepper. Toss with cooled potatoes and any add-ins you like. Refrigerate for at least an hour before serving.

Estimated macros per serving, based on 6 servings, potatoes and dressing only: 180 calories; 3g protein; 27g carbs; 7g fat; 3g fiber

Customize it: Add hard-boiled eggs for extra protein, toss in fresh herbs for brightness, or mix in whatever vegetables your family loves.

💪 Save this post so you have it for your next cookout

Eating well but still struggling with stubborn belly fat?

The number on the scale doesn't tell the whole story.

Visceral fat is the fat stored deep around your organs and it's an important marker for your long-term health, and it's something you can't see just by looking in the mirror. That's why getting real data matters.

Our InBody 380 gives you a detailed look at your body composition in about one minute, including:
✔️ Visceral fat score
✔️ Body fat percentage
✔️ Lean muscle mass
✔️ Skeletal Muscle Index (SMI)
✔️ Water balance
✔️ And more!

Whether your goal is fat loss, building muscle, or simply improving your health, knowing your starting point helps you set the right goals, and measure progress beyond the bathroom scale.

📅 Appointments take about 15 minutes, and we'll review your results with you so you know exactly what they mean.

💲$50 for the public.

🏋️ Current CrossFit Bemidji athletes receive discounted scans

Ready to see what's really going on beneath the surface? Schedule your InBody scan and start tracking what matters...

https://link.mycoachengine.com/widget/booking/FycN1W0ccunGGMbqEdi7

Stop waiting for the "perfect" time. ❤️

One healthy meal won't change your life...

Just like one burger won't ruin it.

One great workout won't transform your body...

Just like missing one workout won't erase your progress.

The magic happens when you show up consistently, not perfectly.

This summer, keep it simple:

💪 Move your body 3-5 times each week. Focus on strength training, short bursts of cardio, and getting outside for walks. You don't need to spend hours exercising to see results.

🥗 Build easy meals around lean protein, fresh vegetables, and seasonal fruit. Think grilled chicken salads, salmon with asparagus, steak kabobs, turkey burgers, or Greek chicken wraps. Healthy doesn't have to be complicated!

Remember: Every healthy choice is a vote for the person you want to become.

Don't let one missed workout or one weekend BBQ convince you that you've "fallen off."

Just make your next choice a healthy one.

Progress isn't built by perfection.
It's built by showing up—again and again.

✨ What's one healthy habit you're committing to this week? Let us know in the comments!



Read more--->>

Consistency Beats Perfection Every Time If you've ever told yourself, "I'll start on Monday," "I'll get back on track after vacation," or "I already messed up today, so I might as well start over tomorrow," you're not alone.

Want these sheet-pan recipes?

🍯 Honey Mustard Chicken Thighs
🫑 Mediterranean Chicken & Veggies
🌭 Turkey Sausage & Veggie Bake
🥣 Tofu & Sesame Veggie Bake
🥔 Lemon Garlic Chicken & Roasted Potatoes

Minimal prep.
Minimal cleanup.
Actual food.
All sheet pan meals.

👉 Comment "SUMMER" and grab it.

Comment SUMMER to get your copy of our Summer Sheet Pan Dinner recipes. 📥

Everything cooks in one place, prep is minimal, and you don't even need a recipe.

Just follow this simple formula:
✔️ Protein + Veggies + Flavor + Healthy Fat (+ optional carb)

This 15-minute AMRAP (As Many Rounds As Possible) workout is designed for people who want to stay consistent with their fitness, even on vacation… and even if they don’t have any gym equipment!

All you need is a little floor space and a timer.

Here's how it works: set a timer for 15 mins and move through the exercises back-to-back.

When you finish the last exercise on the list, start back at the top. See how many rounds you can complete before time runs out.

Move at a pace you can keep up for the full 15 minutes. The goal is to keep moving the entire time.

✅ Save this post so you have it next time you need a quick workout

If you're someone who hates complicated meal prep, the 3-2-1 formula is the simplest meal prep system we know...

And once you try it, you'll wonder how you ever approached the week without it.

Here's all you need to prep once a week:
✔️ 3 vegetables... roast one, steam one, keep one raw
✔️ 2 proteins... one for hot meals, one for quick grabs
✔️ 1 grain or starch

Mix and match for your meals all week long, for different combinations and flavors.

You’ll get nutritious meals without having to reinvent the wheel every day!

✅ Save this post for meal prep day

You know what's exhausting?

Deciding what to make for dinner every. single. night. 😅

Especially when it's hot out... nobody wants to spend an hour cooking and then another 30 minutes cleaning up.

That's exactly why we put together this FREE Summer Sheet Pan Dinner Guide!

Inside you'll get 9 easy dinners like:

🍋 Lemon Garlic Chicken & Roasted Veggies
🥦 Beef & Broccoli Sheet Pan
🍤 Shrimp Fajitas
🐟 Sheet Pan Salmon & Veggies

Everything cooks on ONE pan.

Less prep.
Less cleanup.
Less "what are we eating tonight?"

👉 Comment SUMMER and we'll send it over.

Happy 4th of July! 🇺🇸

Enjoy the cookouts, time with family and friends, and everything that makes this weekend fun.

One day won't make or break your progress, so celebrate, make some great memories, and get back to your routine when the holiday is over.

If alcohol is part of your plans, we put together a quick blog with practical tips to help you enjoy the holiday without letting it derail your goals.

https://crossfitbemidji.com/testimonials%2Fblog/f/enjoy-the-4th-of-july-without-letting-alcohol-derail-your-goals

Have a safe and happy Independence Day! ❤️🤍💙