So, What is the Best Diet Out There?

So, What is the Best Diet Out There?
Coach Miguel Sanchez

Intermittent Fasting?

With so many to choose from, which one best fits your lifestyle? On a daily basis, we get asked, what’s the best approach to nutrition, what should I follow, or what should I be eating? In other words, “What is the BEST diet?” Thinking this through, today, I would like to share the best simplistic answer. So, what is the best diet?

“I’ve been training hard 5x a week, I know coach told me to eat more protein, but there’s only so much chicken I can eat…”

“Carbs are bad, right? Are there other sources I should consider more than others?”

“I have a friend that is a vegetarian, and she is super healthy. I’m thinking of going that route. What do you think?”

“Low Fat, High Carb? Or Low Carb, High Fat?”

We get questions like these, plus more daily, but if you look closely, they’re all asking the same thing.


Truthfully, there isn’t a short answer to this question.

Like anything else, I strongly believe that there is no “ONE SIZE FITS ALL” approach.

Meaning, there is not a single ‘best diet’ out there for every person to follow.

When I first started CrossFit, I was introduced to the ZONE diet, then the Paleo diet. I followed these trends religiously. After a while, it became a bit monotonous.

Here are a few reasons why one single diet does not fit all:

  1. Body type: we all are built differently. Some of us are tall and thin. Others are vertically challenged and stocky.
  2. Diet preferences and possible diet restrictions: We have protein lovers that love their meats daily. Then we have those that don’t eat meat at all.
  3. Budget: We work with people with an unlimited budget for food, and we have those that come to us with a limited budget.
  4. Natural Approach/Conventional: We work with some that eat only boxed and packaged foods. And others that only eat natural, whole foods.
  5. Nutrition Knowledge: We meet those that have some background knowledge due to school or experiences. And we work with people who have very little nutrition insight.
  6. Time: We work with those who have a lot of free time to work on health and fitness goals. And we work with those who are very limited on time.

If you really think about this, it’d be challenging to help individuals improve their nutrition if we fixated on the idea of a single nutrition approach.

So what’s the secret?

Circumstances change, we change, lifestyles change.

I say this to point this out: We believe that if a particular diet once worked for you, at that point of your life, then it worked for that season of your life.


Consistency and sustainability is the GOLDEN TICKET. ALL DIETS work!

Reasons being:

  1. We learn what works and what doesn’t.
  2. All diets raise nutrition attention and awareness.

I’ve been working with a client for the last two months, and she told me that one of the major things she noticed is her energy levels. She became aware that she wasn’t eating enough. She would snack here and there, genuinely unaware and unconscious of the decisions she was making with food. Quality of food became the main focus.

“Paleo and low-carbers advocate for more natural, free-range, animal-based foods that are higher in protein, fat, and minimally processed.”

“Vegan and high-carbers push for a more natural, plant-based, antioxidant-rich diet that is also minimally processed..”

See a common trend there?

They both want us to eat LESS PROCESSED FOOD.

Every “DIET” recommends MORE whole foods, less or zero processed foods.

Main focus: INTAKE

You are either eating more or less, with the results being maintaining health, gaining weight, or losing weight.

In summary, we focus on:

  1. Finding the best approach that best fits you and your lifestyle
  2. Most diets have one thing in common: Focus on real food, not boxed food.
  3. Creating sustainable, good habits is the best approach over the “best diet” approach.


If you need help understanding what you need and what’s appropriate for you, Fortius is in your corner! Shoot us an email and we can help you bring your nutrition game up to the level of your workout game!

CrossFit helps you become better at your Specific Sport

by Coach Miguel

Fill in the blank…

CrossFit has helped me become better at ___________

Brazilian Jiu Jitsu

We’ve heard all of these sports and more over the past 9 years. CrossFit training improving sports ability not just physically but mentally too. Whether you are still practicing or no longer participating in your sport, CrossFit aids in that competitive nature. Many athletes use this style of training to complement their sport.  

Same goes to everyone who doesn’t play a sport, but seeks that accountability through community. That drive among peers to push and become better every time they step into the gym. 

This style of training provides numerous benefits. 

Intensity: Improving Strength and Endurance  

Functional fitness, constantly varied. Everyday has a mixture of movements that help create a challenge for the body. The body is meant to move, and the sport of CrossFit aids in multi joint exercises. Lifting weights, body weight movements, running, jumping, the list goes on. Without getting to “sciency” it’s Mixed with High Intensity, which improves maximum oxygen you can use during exercise.  

Helps Reduce Injury

Did we mention its Functional? Meaning it mirrors movements we do in real life. Varied movements such as squats, overhead presses, kettlebell swings, help improve flexibility, agility, overall balance. 


As you can see, the sport of CrossFit not only helps your specific sport, but it also helps with your everyday lifestyle, aids in getting you Stronger, faster, and overall healthier. 

See for yourself, try a Free Week and let us know if you see a difference in your performance in your sport!

How to Enjoy the Holiday Season Guilt-Free

by Coach Cait Heavey
Certified Nutrition Coach, Registered Nurse

Let’s be honest, the holiday season is full of temptation of all kinds.

Lots of excuses to not get our workouts done our favorite foods that only come around once a year that desire to feel comfort in every thing that we do.

It’s also the reason most new year’s resolutions revolve around weight loss and “getting healthy”. So let’s talk about ways to navigate the holidays without completely undoing the things we have worked so hard for all year. We can enjoy ourselves and indulge in the things that really bring us joy without coming out on the other side 10lbs heavier and sucking wind with one 400 meter run.

Prioritize your indulgences. Maintain your good habits.

Most of us have an idea of what our social obligations look like during the holidays. This year things may be vastly different, but hopefully we can still find some time to celebrate with those close to us.

So think ahead, mentally inventory your social events. Which ones are you really looking forward to and which ones are you attending more out of obligation?

If you’re not somewhere that you’ve been looking forward to for days or weeks, it’s most likely not going to be worth it for you to go completely over the top with food and alcohol. If you drink soda water with lime or diet soda, or if you skip over the deserts, you most likely are not going to feel like you missed out anything the next day.

What food do you anticipate the most when the holidays roll around? Is there a special dish your mom makes at thanksgiving dinner? Are there baked goods that you only make once a year?

Put those things on your list and plan for them. You most likely know when they’re going to be available to you so work them into your calorie total for that day. It’s ok to forego a heavy breakfast or lunch in favor of enjoying something more calorie dense later in the day, or vice versa.

You should enjoy the things that are important to you, but also realize that the peanut butter cups that are available to you year round, are not that thing.

Don’t let your good habits slip:

  1. Continue to get 8-9 hours of sleep every night.
  2. Drink 100oz of water per day
  3. Eat protein with every meal.
  4. Move your body in some way every day.

Remember that the holidays happen every year, so indulge in the things that bring you really happiness and skip the things that leave you feeling sluggish and regretful the next day.

You’ll thank yourself in January. 💛

Are You Overtraining?

by Coach Miguel Sanchez

Head Coach, Fortius / Owner, MS Sports Therapy

Do you feel like your FOMOOT (Fear of Missing out on Training) might be leading you to workout too much? Then this article is for you!

Let’s start with asking some thought-provoking questions:

First, why do you train/workout?
What does it do for you?
Why is it a crucial part of your day?
Is there an end goal for this style of training/workout?

I’ve heard it all: “I love training,” “it’s my therapy,” “it helps me improve my sport” and so on.

That’s great! But what happens when injuries happen, or we seem to be more fatigued than usual?

How do we know we’ve gone too far? That we’ve pushed our bodies too much? Maybe you’re trying too hard to keep up with a training partner, maybe you’re overly focused on an upcoming competition, maybe you’re a former athlete coming back from a long hiatus and your mind is pushing your body more than it is now capable of being pushed.

There are many reasons overtraining can happen, but how you detect it is by far the most difficult part.

Let’s first go over some of the MAJOR WARNING SIGNS and symptoms of Overtraining:

  • Inability to train at usual or previously manageable level
  • Massive delay in recovery from training
  • Training becomes a chore and isn’t as enjoyable
  • “Heavy” leg or arm muscles, even at light exercise intensity
  • Extended muscle soreness and injuries that don’t seem to heal
  • Aches and soreness affect your day to day living
  • Both Mental and Physical fatigue
  • Suppressed Immune system
  • Odd sleeping patterns

An important factor to keep in mind is that it is much harder for the body to heal when too much stress is placed on it. Our bodies do very well in letting us know when something is off, or something isn’t right. We must pay attention to the signs.

We must also seek council from others: training partners, coaches, family members, etc – as they can often detect the signs more clearly than we can ourselves.

Remember, training is meant to be fun. Training is a healthy escape, to help us become a better version of ourselves. Taking some time off to recover adds to that.

When we start overtraining and begin to fear that by taking days off we will become less “strong” or less “fit,” that’s when we have to revisit the questions at the beginning of this article.

Think you might be overtraining? Let’s chat, hit me up at

Let’s Talk Hydration 💧

by Cait Heavey,
Nutrition Coach

This is a lot more in-depth than “drink your water.”

💪🏻 Our bodies are approximately 60% water
💪🏻 Our bones are 22% water
💪🏻 Our muscles and brain are about 75% water
💪🏻 Our blood is 83% water

These are huge players in our overall health. We use this water for multiple tasks at every moment of every day.

This is including, but not limited to:
✨starting (catalyzing) chemical reactions (we need water inside and outside of our cells)
✨Lubricating our tissues (healthy joints need tension and bouncy cartilage)
✨regulating our body temperature (we sweat when we get too hot, and then that sweat evaporates to cool us down).

We lose water in multiple ways, the most abundant being through our urine, accounting for about 1-2 L/day.

However, we also lose water through our respiratory system at about .5L/day

There are insensible losses through our skin, which can range greatly depending on how much a person sweats, anywhere from .3L/day to 1L+/day.

Add that up: we are already a minimum of 1.8L in a deficit.

That’s 61 ounces. Just to cover the minimum loss each day, this is not for OPTIMAL health.

  • If you live in a dry climate, add an extra 8oz
  • If you exercise, add an extra 8 oz (at least)
  • If you drink an alcoholic beverage, add 2 8oz glasses

The water intake goal should be a minimum of half your body weight (lbs) in ounces.

Ideally, I like all my clients to push for 100oz per day, unless it is contraindicated for other reasons.

“If you feel thirst – you’re already behind”

Dry lips or skin? Drink more

When it comes to hydration, the most common question is when should you supplement with electrolyte replacement, BCAA’s or EAA’s?

The simple answer is you most likely don’t need to. Unless you’re training for a long endurance race or doing multiple hours of high-intensity exercise per day, plain water and a balanced diet is a great place for you to get your hydration and electrolyte replacement.

Supplementing gives you really expensive urine.

Are you drinking enough water?

Cait Heavey is a Registered Emergency Nurse and Certified Nutrition Coach. Combining her nursing and nutrition education, along with her own personal fitness journey, Cait started Brio Nutrition Coaching. Cait helps clients both in San Diego and remotely with personalized nutrition and meal plans that not only address nutrition and diet, but overall health and longevity based on her many years of experience as a front line Nurse. Visit her Instagram page @brio_nutrition_coaching for more information about her services.

Fortius and COVID-19



Gyms are obviously a place where bodily fluids are readily exchanged. We plan on continuing regular operations as this situation develops. As health, active adults, most of us at the gym are not at high risk of serious harm from the virus (just from what I’ve been told by medical professionals, not to be taken as medical advice, lol). However, we could unknowing spread it to someone that IS vulnerable. We have many people at the gym that work at hospitals and with populations that are very vulnerable to this virus, so we want to prevent the spread as much as possible.


Here are precautions we can all take to help mitigate the spread.


Gym Prevention:
  • We clean the gym every night with commercial disinfectant
  • While we do wipe down barbells, rower, bikes, and the rig on a regular basis – we are going to be even more vigilant about those cleanings
  • We provide equipment wipes, lysol wipes (although currently on back order from Amazon, lol), and hand sanitizer at the front desk.
  • While we usually encourage sharing barbells, for the time being we will try and figure out logistics to have everyone use their own barbell when possible
How You Can Help:
  • Practice common sense hygiene – please visit the or any other of the many resources describing proper cleaning practices
  • Use the wipes and hand sanitizer early and often at the gym.
  • PLEASE WIPE DOWN ANYTHING YOU TOUCH, including mats, rings, barbells, etc.
  • DON’T come to the gym if you are sick. I know that’s tough, but please consider what it could mean to others if you do and spread the virus.
  • Try and avoid hand contact with others at the gym. Substitute a high five or handshake with an elbow bump, or good ol fashioned headbutt…
Let’s stay healthy Fortius Fam!

Sport Massage for CrossFitters, Explained

By Coach Miguel Sanchez

Massages are great, I mean – who doesn’t like a good massage? However, for both recreational and Competitive CrossFitters, sports massage is almost essential in keeping your body healthy and mobile.

There are many types of massage, all having their specific merits. For the purposes of this post, we are speaking specifically on Sport Massage – as it has the most direct benefit for most CrossFitters and active athletes alike.

Before we dive into the different kinds and benefits, here are the two most important goals of a sports massage:

  1. To assist the individual in achieving and maintain peak performance
  2. Support healing of any restrictions, such as, tension, injuries, etc.

So let’s say you are about to compete in a CrossFit-style competition, at any level. Here is a breakdown of the when and why massage can take your performance to the next level. And this isn’t just for competitors, you can apply this to your regular recreational fitness regimen as well to help keep you injury-free, which allows you to keep working out and staying healthy!


Sports massage is great for pre-event, or before any competition. This type of massage is very specific to the athlete’s needs, that caters to the sport they are participating in. Goal here is to make sure individual feels great physically. The approach compliments the athletes warm up, and enhances circulation, light, comforting and quick. This approach is anywhere from 10 to 15 minutes.

INTER-COMPETITION (In Between events/heats)

During a competition like CrossFit, in between workouts, the body goes through stress. And depending on the athlete, sometimes past injuries and/or aches can come up and at times change performance for the worse. Doing a short, yet specific approach, general massage, helps affected area in the body to sustain further activity. Quick stretch and massage to get you ready for next heat! This approach is anywhere from 5 to 10 minutes.


This is more extensive, this is now a recovery massage. Post-even massage can be done immediately after individual has finished the day, or days after if necessary. We are now able to spend more time on the body, working on over used muscles that need support to heal. This approach is to help avoid any aches and pains that comes with delayed soreness. This massage is more extensive and is usually anywhere from 35 to 90 minutes (typically the traditional 60 minute block).

There are major benefits for those individuals that love to compete as explained above, but it’s not only for competitors! Sports massage is great for every and any individual that is active. Benefits include:

  1. Overall general health and circulation
  2. Helps keep your joints healthy and muscles recover that much quicker
  3. Is a great approach for individuals who may not like stretching or mobilizing for themselves
  4. Promotes a injury-prevention routine by helping you move better and more efficiently

Especially for those who partake in a workout regime like CrossFit, we use our entire body in different ways that can cause major soreness, but with an active routine to hydrate well, eat well, and recover well through sleep and regular massage – we can continue to enjoy your exercise routine with no restrictions.

The name of the game is to stay injury-free. Injuries are the ultimate enemy of motivation and habits, as it is both mentally and physically debilitating to be forced to stop being active due to one. All the work and gains you have made can be wiped out (or at least set back a bit) due to an injury. So let’s make the #1 priority staying injury-free but making sure you stretch, mobilize, sleep well, eat well, and incorporate regular massage into your routine.

Coach Miguel offers his Sport Massage service right at the gym, for a discounted rate for Fortius members. Email him today for a consultation and to schedule a massage!