Click to see today's WOD Click to see today's WOD

Meal Prep versus Food Prep: What’s Best for You?

Meal prep and food prep may sound like the same thing, but there are slight differences; and depending on your environment, the busy-ness of your schedule, or the type of personality you have, one may work better for you than the other!

What is “Meal Prep”

Meal prep is the action of literally preparing all of your completed meals for the week (or whatever pre determined amount of time) ahead of time. Therefore, we are making one dish (per meal) and rationing it for the numbers of days that we are prepping.  For example, I would be having chicken thighs with broccoli and sweet potato for lunch for the next 5 days. I would make each food (chicken, broccoli, sweet potato,) get out 5 containers and divide each meal evenly. Tada, my lunch is prepped for the next 5 days!

Who is Meal Prep For

For a lot of people this is the type of preparedness that their lives require. They work and have busy lifestyles all week. Therefore, the food needs to be portioned for them ahead of time. They need to be able to just grab and go. However, another factor to consider…You have to be okay with eating the same thing for lunch for the next 5 days, without it causing boredom or the “urge to splurge.”


Are you thinking to yourself… “I can’t eat the same thing for 5 days straight, I will end up eating the entire bowl of candy in the break room.” Or maybe you are thinking: “I could do it, but I don’t want to. I need some variety in my lunches.”


What is “Food Prep”

Here enters the concept of food prep. Food prep is where we decide on a handful of choices, possibly 2-3 proteins, 3-5 sides (could be vegetables, whole grains/legumes, or both) and maybe even a healthy fat or two if needed. Once you have decided what those are going to be, you prep them all in bulk style and store them each individually.  When it comes to meal time, you are able to mix and match from the different foods you have chosen to create your meal for the day. Rinse and repeat each day!

With food prep, inherently you have to have a little bit more time as you will have to “make” your meals each day but that will be come faster as you do this more and become more comfortable with what different serving sizes look like in your containers.

Who is Food Prep For

Food prep is a great option for those of us (myself included) who need an allusion of variety throughout the week. This helps keep cravings at bay and allows me to be more creative with my food!


As you are deciding which option may be better for you, maybe try them both. Find which one is going to fit best with your lifestyle. Remember, maybe this week meal prep is exactly what you need. But next week food prep is where it is at. Be flexible with what works for you but know that being prepared one way or another is the key to success!

Read More


Help Out a Sanitas Member — Harvest of Hope Pantry Needs Donations

A note from Sanitas member, Riley Bright, Executive Director of Harvest of Hope Pantry in Boulder.


The CrossFit community knows how important food and nutrition are to health, so what if you were in a situation where you couldn’t access good nutritious food? A 2016 study by Feeding America found that 1 out of 8 Boulder Country residents experience food insecurity at any given time.

What’s Food Insecurity?

It means someone is experiencing barriers and uncertainly when it comes to accessing food, not just nutritious food, but food in general. As folks who are committed to health and nutrition, I’m sure each person reading this can understand just how much being hungry or subsisting on improper nutrition can affect a person’s health and well-being. No one should have to choose between paying the heating bill and putting good food on the table.

Harvest of Hope Pantry is a local food pantry that provides FREE healthy food to supplement Boulder families and individuals in need. We work with organizations like Community Food Share and Boulder Food Rescue to minimize food waste; however there are a number of food items that never make it to our shelves, and so we often rely on food drives or purchasing to fill those gaps.

We Could Use:

  • Canned protein (like chicken/tuna/salmon)
  • Whole grain cereal
  • Peanut butter
  • Canned and Frozen vegetables (except green beans…we have a ton of those)
  • Canned and Frozen Fruit (without added sugar)
  • High protein soups and chilies

The next time you come in to the gym, consider bringing in some items to place in the Harvest of Hope collection bin placed near the front (it’s big and it’s blue!). If you have items that need to be refrigerated or frozen, feel free to leave them in the fridge/freezer at the gym or stop by the pantry to drop them off between 8:30am am and 2:30pm (2960 Valmont Rd.). Also, if you have the luxury of a flexible schedule and you’ve been looking for a way to get more involved in local philanthropy, Harvest of Hope is always looking for volunteers and we promise you there will definitely be some functional fitness 😉 — If you’re interested in learning more, please checkout the website.

Read More


How to Lose Excess Body Fat & Keep it Off

We recently sent out a survey asking questions about members’ eating habits and nutrition goals. More than 100 people responded (thank you!) and there were a few things that stood out. The most important goal was losing body fat (65%) Consistency is the biggest impediment to achieving your goals The two things that work best […]

Read More


The Weekly Preview

Weekly Notes: ***Weightlifting Seminar this weekend, so classes will be held at Centennial Middle School at 8:30 and 9:30am on both Saturday and Sunday! ***Our Member Appreciation Picnic is this Sunday from 11am-1pm at North Boulder Park!  ***Be on the lookout for our Member of the Month Spotlight: Chelsea Shettler for the month of August!  Monday: […]

Read More


Outdoor WODs and Upcoming Schedule Adjustments

Thursday, Aug. 16 5:30pm Mobility Cancelled Saturday & Sunday, Aug. 18-19 Gym closed for Outdoor WODs! 8:30am & 9:30am ONLY All Classes at Centennial Middle School Track We’re bringing kettlebells and other equipment to the track for a super fun outdoor workout! Then don’t forget the Member Appreciation Picnic! Sunday, Aug 19 @ 11am-1pm at North […]

Read More


Welcome New Kids Coach, Jaala! CrossFit Kids Begins Aug. 21

We are incredibly excited to welcome Jaala (pronounced Jah-lah) to the community and coaching staff at Sanitas! And the most exciting thing? She’s taking on the CrossFit Kids program here so that we can continue to run more kids classes, and have them more often throughout the year. Not only is she a pre-school teacher […]

Read More


Counting Macros and Why You Should Try It!

counting macros

If you’re not familiar with “counting your macros,” it’s the process of monitoring and managing your daily intake of the three macronutrients: fat, carbohydrates and protein. Everyone has a different amount they should aim to eat based on goals, body composition, age, gender, level of training, and more. For a few weeks now, I’ve been […]

Read More


Staying Present: Setting Intentions for Daily Success

We all struggle with the ability to live in the moment — surrounded with countless distractions by our phones, tablets, computers, television, radio, or you name it and most of us have it. These external devices draw us out of what is going on in our environment and distract us from engaging in what is […]

Read More


New Strength Class Cycle *Starting Monday August 6th

Programming Overview This will be a 6 week cycle with the 7th week being our de-load week and week 8 being our testing week! Over the course of this cycle we will be modulating intensity and volume to allow for adequate rest while still emphasizing hypertrophy gains! ***This program is for those that already know […]

Read More


CrossFit Sanitas In-House Competition Results!

We had well over 50 PRs today at the In-House Competition, with more than 50 Sanitas athletes testing their heaviest Push Press, Back Squat and Clean! Congratulations everyone on such an awesome day! Be proud of all that strength! Check out the results here And visit our Facebook page or the Flickr page to see some […]

Read More