I just wanted to take a couple minutes to share some thoughts and reflect on this year’s CrossFit Games. More specifically, Andrew’s games. It’s really hard to put into words how big of an accomplishment it is to make it through the Open, and then the Age Group Online Qualifier, in order to advance to the final event in Madison, WI- THE CrossFit Games. Andrew made the decision last year that he was going to gun for it. Now, many people “say” this, but not many have what it takes to actually get it done. It’s not just a physical accomplishment. It’s mental, emotional, spiritual and so much more. This was Andrew’s first year in the 45-49 age group and he knew it was the year for him to make a few training adjustments and get $#it done. He made the time to train 2-3 times a day on top of having...Read more

We have a breakfast recipe for you today that will make your taste buds do a dance. Normally when we think of oatmeal, we think of something sweet. But I’ve got a new savory (not sweet!) oatmeal recipe that’s packed with umami flavors. Which also make it a great choice for an easy dinner! Once you master the recipe, feel free to mix up the ingredients – try different veggies, add a splash of tamari sauce or nutritional yeast in place of the cheese, and/or go to plant-based, just eliminate the egg and add more avocado. Yum! TIP: If you have an active morning ahead of you, this recipe will keep you feeling full for hours. Delicious Mediterranean Oatmeal Bowl (serves 1) 1 cup (240 ml) water 1/2 cup (40 grams) rolled oats salt and pepper 2 tbsp crumbled goat cheese 1 tsp olive oil, divided 1/2 cup (or a...Read more

Do you hit the “snooze” button in the morning after your alarm goes off? There’s a word for that. It’s called drockling … and instead of giving you a few extra minutes of sleep to help you feel more rested, it actually can make you feel groggier! If you want to start the day off right, then drockling is NOT a part of the plan. Here’s why: that extra 5-10 minutes of dozing you get between alarms isn’t enough time to give you a complete sleep cycle, and disrupting it in the middle can leave you feeling foggy, cranky, and even more tired. And according the the National Sleep Foundation, that grogginess can last up to 90 minutes! Not the best way to start your day. Instead: if you find yourself getting into the “drockling habit” … ask yourself WHY. Are you going to bed too late to get a...Read more

Did you know that 90% of us don’t get enough vegetables every day? 90%! Pretty shocking, right? According to the USDA, most of us need between 2 and 4 cups a day (less if you are smaller and/or less active, and more if you are bigger and/or more active). But the truth is, most people don’t sit down to eat a big bowl of veggies every day. They usually end up as an afterthought in a side dish. This is why sneaking veggies into your meals (including BREAKFAST) is such a great idea! It’s a pain-free way to get more of them into your diet. I know this tip might fall into the category “I know this but I don’t do it very often.” Consider this your reminder that it’s time to START! I have some ideas to get you going. 6 Easy Ways to Add Veggies to Your Breakfast...Read more

Valentine’s Day was last weekend, but it’s not too late to enjoy a delicious treat that’s good for your heart (and your taste buds). It’s a super yummy breakfast sundae recipe that’s packed with heart-healthy and delicious ingredients. TIP: This also makes a great snack. Here’s a quick rundown of why this sundae’s ingredients are so good for your heart: Quinoa: Studies show that eating whole grains is associated with both lower cholesterol and blood pressure … AND a lower risk of heart disease. Berries: In addition to being filled with fiber, berries are rich in antioxidants that can protect you from the oxidative stress and inflammation that contribute to heart disease. Walnuts: First, walnuts have more omega 3 fatty acids than any other nuts. And second, studies show that they can help reduce cholesterol and blood pressure. They also appear to be associated with a lower risk of heart...Read more