To achieve a healthy lifestyle, is diet or exercise the best medicine?

In a perfect world, we would all work out regularly and eat clean one hundred percent of the time.

But come on, that’s not always possible… (Even for a glass half full guy, like me)

So with all the chatter, and differing opinions on the subject… We wanted you to know what matters most when it comes to losing weight, fighting disease, and boosting overall well-being.

To help, we put together a list of five common scenarios to the test what really matters the most… Diet or exercise?

Read on below, to find out the champ of each category!

The Goal: Fat Loss
The Winner: Diet

The Reason: Trimming calories from your diet is the most direct route to a smaller dress or dropping a pant size. Honestly, it’s much easier to cut 500 calories per day than to spend hours in the gym morning and night trying to do the same. Why 500 calories you ask? Well, research suggests that if your goal is to lose one pound of body fat per week, you should find yourself in a 3,500 kcal deficit over that time period. Divide 3,500 kcal by 7 (Days of the week) and boom, you got your answer.

500 calories a day to keep the doctor away… If your goal is to lose fat/weight!

The Goal: Boost Energy
The Winner: Exercise

The Reason: Exercise causes the brain to release invigorating neurotransmitters like dopamine and norepinephrine. Consequently, researchers have found that keeping your body active is the best way to stay young, alert, and energetic. Through improved cellular processes and strengthening of the heart, exercise can directly improve your energy level.

Truthfully, sometimes skipping your nap and opting for a workout can be good for you. 

The Goal: Reduce Risk Of Heart Disease
The Winner: Diet

The Reason: If you had to focus on one nutrient that would lower your risk of heart disease, it would be omega-3 fatty acids. In studies, omega-3s from oily fish can lower your risk profile by up to 64 percent through improving certain bio-markers. (Thats almost 65% percent)

Bottom line, your diet can be cardio-protective and influence your hearts health. 

The Goal: Prevent Diabetes
The Winner: Exercise

The Reason: Nearly 30 million American have diabetes, that’s 10 percent of our population. Although achieving a healthy weight through diet and exercise is the strongest defense against the disease, if you had to pick… Physical activity has a slight edge. (Here’s why)

Repetitive muscle contraction from exercise requires glucose (sugar) from the blood for fuel, which can help to balance the levels of circulating insulin in the blood as well.

Sometimes exercise can be the best medicine. 

The Goal: Improve Mood
The Winner: Exercise

The reason: A 20-minute sweat session can be enough to perk up your mood for a whopping 12 hours. It may also be as effective as medication for treating depression in some people. Amazingly enough, multiple studies have shown that exercise can lead to changes in the brain that can strengthen your resolve against daily stressors.

Pretty powerful stuff if you ask me.

Do you see where I’m going with this one?

No worries, if you’re not tracking… Let me just clear things up for you!

If you truly want to live a healthy lifestyle, you’ll need to exercise and practice proper nutrition. Ultimately, diet and exercise go hand in hand (And don’t play against each other) when it comes to reaching your fitness goals. 

Coach Graham


Reminder our annual holiday party is on this Saturday from 9 till late! The party will be at Del Frisco's at Pike and Rose (close to the gym), everyone is invited!

Heres a reminder of our schedule for next week:


Monday, December 21st - Wednesday, December 23rd - NORMAL SCHEDULE 6AM, 10AM, 4:30PM, 5:30PM, 6:30PM

Thursday, December 24th only 10AM Class today - White Elephant exchange WOD all other classes cancelled

Friday, December 25th & Saturday, December 26th CLOSED - NO CLASSES

Whats your favorite holiday cocktail?

Todays WOD

Warm up

Hip Opener

5 Min Hip and Ankle Mobility
Then 3 rounds:
10 steps Duck Walk
10 steps Duck Walk Backwards
10 Med Ball Front Squats
50 Jumping Jacks

Handstand Push-ups

Metcon (5 Rounds for reps)

Five rounds for max reps of:
60 seconds of Pull-Ups
60 seconds Ring Dips
60 seconds Sit-ups
60 seconds Rest


Out of Town WOD



CrossFit Journal: The Performance-Based Lifestyle Resource