The Blog


articles on nutrition, fitness and being your best self

Recent Posts

Want to Get Stronger? Think Movement Patterns Not Body Parts

Download

All of us want to get stronger. Whether we're CrossFitters, powerlifters, bodybuilders, weightlifters or just someone trying to live long and prosper, adding muscle mass to our frames is important. In fact, lean body mass is one of the most important variables in predicting longevity as we age . And, ...


5 Tips to Improve Recovery During the CrossFit Open

Y1l7ywv1qjqx3rddtz5l

With the CrossFit Open in progress, each week brings a new workout intended to test your body’s capabilities—a mix of high volume and high intensity, which is a recipe for extreme post-workout soreness. As you hobble around over the weekend, you may ask yourself why you chose to torture yourself, but more importantly what the heck you can do to help alleviate your muscle soreness.


Fitness Should Not Be Punishment

Pukie ripped 2c

There is a disturbing trend within the fitness community that has gained momentum over the last ten years. More and more, people’s mindsets around fitness are changing to view working out as punishment. People not only expect but want to be beat up from their workouts. In describing a workout to a friend, the terms used makes it sound like you just escaped a war zone.


The 2018 Intramural CrossFit Open

Openworkout quintessential 0

The 2018 CrossFit Open is almost here! For those of you who don’t know, the Open is a five week long fitness party where hundreds of thousands of athletes at CrossFit boxes worldwide participate every year. Technically speaking, The Open is the first stage of competition for athletes that ultimately want to compete in the CrossFit Games (the shit you see on ESPN), but for all of us non-professional athletes, the Open is really just a fun time to workout, banter, and enjoy the camaraderie of a team environment.


Creating Your Perfect Day

A 15000 retreat claims it teaches people like tony robbins how to control their own brain waves

Last month, a man named Tom asked me what I was afraid of. It was an informal conversation. It took place around a fire pit on a back porch in North Carolina. I had met Tom roughly an hour before he posed the question. Several other new acquaintances were present. The question could've been considered inappropriate. A question like that can elicit a very real and sometimes personal response. Tom asked the same question to another man before me. As the conversation moved my direction Tom declared I was under no obligation to answer. We had only known each other an hour and he didn't want to impose. But I insisted. I told him failure. I was afraid of failure. This of course, was a lie.


Coffee - To Drink or Not To Drink?

Iacf1

It’s the daily routine of waking up and making a pot of coffee, letting its aroma fill your kitchen air. Or the morning walk to the local cafe to grab your favorite cappuccino and sigh as its frothy milk hits your lips. However you take your coffee, chances are you’re part of the 83% of American adults that drink it. We all know coffee makes us feel righteous, but did you know that it may actually good for you too?


How to Not Overeat During the Holidays

Adobestock 122590829 6cdbcaf7 9d4d 4da3 957b ba537657fd5d

‘Tis the season for bountiful homemade foods: Turkey. Mashed potatoes. Gravy. Stuffing. Ham. Candied sweet potatoes. Cookies. Pies. Ice cream. Not to mention signature family cocktails: Old fashions. Manhattans. Pineapple upsidedown cake shots (yes, definitely ask for this recipe). The list goes on and on and on. With the amount of food served during the holidays, it’s easy to get caught up in the mindset of it-only-comes-once-a-year-so-I-may-as-well-let-loose. And by all means – enjoy yourself! Dig into that deep fried turkey and grab a second serving of pumpkin pie.


Food Logging for Beginners

En device iphone

Assess don't guess when it comes to your nutrition. Just like when starting a new fitness program you'd complete an assessment to see where you are starting out, nutrition is no different. Starting a two week food log is a great starting prescription for those looking to improve their nutrition. We recommend MyFitnessPal and outline how to use it so you can log your results quickly.


Meal Prep for Beginners

Chicken%20meal%20prep

The idea of meal prepping for an entire week used to freak me out. For starters, I didn’t know what to cook, I had a preconceived notion that prepped food tasted bad, and I hated cooking. But I was wrong. As I learned more about what goes into meal prepping and how to do it efficiently, I saved myself time, worry, and money.


Meditation for Fitness

Meditation

Do you ever find yourself at night wrestling with your thoughts? Does your mind wander into deep rabbit holes of hypothetical scenarios ranging from what-ifs to I-should-have-done-that-differently? Do you struggle to sleep uninterrupted throughout the whole night? Do you feel envious, insecure or incomplete?


Next
Book Your No Sweat Intro