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The puppy in this pic is just to get your attention. Sneaky, huh  In past posts, we’ve talked about food, sleep, and meal prep, but there’s another essential piece to the wellness puzzle - and that’s hydration. 

You already know how important water is to feel your best. But how much water is enough? Do you find yourself having to stop and drink water during a metcon? Then you definitely need to drink more throughout the day. (Thanks coach @whatthebruff for this reminder )

A good starting place when it comes to water intake? Try to drink at least 1/2 of your bodyweight in ounces/day. Are you hitting WODs all day every day? Then add at least 10oz more (but maybe closer to 15 if you’re a sweaty mess like me…) for every hour you’re working on that fitness.

Does that seem like an impossible goal? Here are some tips -

  • Try to drink at least 20oz as soon as you wake up in the morning. You’re well on your way to hitting your goal if you can manage this.

  • Buy a stainless steel water bottle so you always have water on hand. It also helps cut down on plastic bottles used, so you’re helping save the planet too.

  • Spice up your water. Opt for bubbly water or add fruit/veggies/herbs into your water for flavor. Basil + lemon or cucumber + raspberry are pretty bomb flavor combos but the possibilities are endless.

  • Let’s not forget about electrolytes. We lose these when we sweat so we’ve got to put them back in us when we can. Lots of fruits and vegetables on the daily can help - but we may need to supplement too.

  • 🥥 Try to stay away from the stuff that has a bunch of added sugar or junky ingredients. Coconut water is the OG but Pedialyte powder or Nuun tablets will get the job done too.

Is your water intake basically nonexistent right now? Little steps are better than nothing. Try to add in at least one more glass/day and go from there.

Questions? Feel free to reach out. Cheers!

Veggie Trouble.

Trouble with Veggies?

Remember the time I challenged you to eat a vegetable every meal?

If you have trouble eating veggies, this post is for you.

Finding sneaky ways to increase how many vegetables you get in your face is a game I’ve become pretty good at playing over the years. Here are some of my favorite ways to regularly crush lots of vegs.

🥤- smoothies. Throw a couple of handfuls of spinach into a blender with almond milk, half a banana, berries, nut butter, protein powder, etc. Blend it up. Suck it down. 10/10 would definitely recommend - esp on busy mornings. PS - want to be hardcore? Try frozen, riced cauliflower in there too. You can’t taste it, I promise. 

🥦 - roast them. Nobody likes soggy Brussels sprouts. (If there are people like that out there, my b…) But seriously, you should enjoy the things you eat! Broccoli, cauliflower, Brussels sprouts included. It’s a fact that vegetables taste 100X better when you roast them. Pro tip from @hrickher herself - don’t crowd them on the baking sheet. Give them space to actually roast. If they’re too close to each other, they’ll steam instead and you’ll miss that delicious crunch.

 🥒 - farmer’s market. Hit your farmer’s market and get in-season, locally grown vegetables. They’re usually cheaper and they’re going to taste amazing because they’re fresh and in season. Win-win.

🥘 - hide them. Sneak them in chilis, soups, stews, and scrambles. Dishes like these are packed with so many other flavors and textures that you won’t even notice the extra veggies.

How do you get in your veggies? Got any secrets for me? Let me know! ⬇️

Meal Prep.

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ONE THING that will make life easier, save you time & $$$, and get you on the gainz train…


When you meal prep - you make a tangible commitment to yourself. Unlike *just* telling yourself that you’ll eat healthy this week (& then treating yo’self), you’re taking an actionable step to get yourself there. It’s empowering, ya know?

But it can feel overwhelming at first. Just like anything, you get better with practice. To help - here’s a few of my tips to make meal prep nice ‘n easy.

 Prioritize - you can find a million excuses to NOT do something. You’re tired, too busy, etc. But I’d guess that 99% of the time, it’s not that those things are true - we just aren’t prioritizing it. Realize that a few hours of work on Sunday is going to pay off loads through the week.

 Plan - consider your week. Will you be able to make breakfast at home or do you need to prep so you have a meal you can eat on the go (hellooo smoothies…) How many lunches will you need? Spend some time picking out 3-4 recipes that will get you through the week. Once you have an idea of what you want to whip up, write that shopping list so you won’t leave anything out at the store.

 Keep it simple - You don’t have to make recipes with a mile-long ingredient list. You don’t even have to make recipes at all. You can start by baking some chicken breasts in the oven, cooking a batch of rice, and roasting veggies. I usually try to batch cook 2-3 protein options (chicken and grass-fed beef), 1-2 carb foods (sweet potatoes and rice), and plenty of veggies. Boom. Done.

 Make it work for you - the biggest key to success is making this work FOR YOU. This takes experimentation. Once you’ve done it a few times, you learn what method works best for your lifestyle. Maybe you don’t care to eat the same meal 7 days a week. Great – prep a recipe that can be split up into seven portions. If you know that you can’t stand eating the same thing over and over – don’t do this. Find a few simple recipes that use the same ingredients but can be used in different ways.

Got ?’s - let us know! Who’s meal prepping this weekend?? ‍♀️‍♂️


Winter Blues?

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Winter blues are a real thing - especially where we live. The rainy weather combined with late sunrises and early sunsets can result in seasonal affective disorder, appropriately abbreviated as SAD ☹️ The condition is also known as the winter blues, winter depression, or seasonal funk. Whatever you call it - it’s not fun.

Symptoms of the winter blues can include depression, insomnia, lethargy, loss of interest in your usual hobbies, and loss of or increased appetite.

Although the exact causes of SAD are not yet fully understood, it is believed that the shorter days and longer nights disrupt the circadian rhythm - that’s your internal clock that regulates how and when you sleep. That leads us to feeling so *off* through the long winter months. 

So - if you relate to this at all - here are 3 simple tips for beating those winter blues. 

1️⃣ Get yo’self a light box. Light boxes are highly recommended by researchers for alleviating the symptoms of SAD. Gloomy winter days and a general lack of sunlight are two factors that contribute towards the winter blues, and light boxes can help fix that! Check Amazon for a light box that emits up to 10,000 lux of light and start the first hour of your day with 30 minutes in front of the box. You can sit in front of it while eating breakfast or getting ready for work. Easy.

2️⃣ TAKE VITAMIN D. This is really something you should be doing year round that can make a massive difference. Vitamin D3 is the form you want to look for at the store or online. I like the Thorne Research brand. 3000-5000IU might be a good dosage to start at but getting your levels tested is always the best way to determine what dosage is necessary for you.

3️⃣ Eat well. It’s really quite simple. Stick to lean proteins, fruits, veggies, healthy fats, and high-quality carbs. These are always staples of a well-balanced diet but they’re especially important in the winter months (and after the holiday binges). This formula ensures that our blood sugar stays balanced and our body is getting the nutrients it needs. Also - try to stay away from slamming coffees (or Bangs ) all day every day. Caffeine can repress your serotonin levels, stress your adrenals, and also disrupt your ability to sleep well at night. 

There you have it. Three simple ways to help you get through these draining winter months. Hang tight, fam - the sun will be back before you know it.

(For severe cases of seasonal affective disorder, there are medical treatments that can help - please talk to your doctor or therapist!)

Bone Broth Sippin.

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🥣 IT’S BONE BROTH SZN. Have you hopped on the bone broth train yet? If not, now is a great time - especially since we’ve all cut alcohol out of our life for the time being. Let’s go ahead and level up our health game 1000%.

🦴 Bone broth is that hipster drink that’s *so in* right now. As much as I want to buck every hipster trend just because - this one I can get behind. Bone broth is exactly as it sounds - broth made from simmering bones, herbs, spices, and water together low and slow.

💊 Bone broth is a great source of amino acids, collagen, and minerals (calcium, magnesium, and potassium to name a few…) that are essential for our body. Collagen helps support our tendons, ligaments, gut lining, hair, skin, nails, etc. Amino acids are essential for muscle building, tissue recovery, and detoxification.

🔥 Without getting too science-y, we can basically just say that bone broth is loaded down with a bunch of nutrients that are going to help our body feel its best. And it’s incredibly easy for our body to digest.

🍵 You can easily make your own bone broth - check Google for all kinds of recipes. Or because we live in an area with amazing access to foods, you can find it in most grocery stores. I love the Kettle & Fire brand. I’d recommend taking one cup either at morning or night daily. Drink up!

Hand Care 101.

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As CrossFitters, we’re hard on our hands. With pull-ups, toes to bar, all the barbell work, rope climbs, there’s plenty of opportunities for hand tears. I remember the first time I ripped a callus - I felt like a badass. I wore that rip like a badge of honor. I think I even posted a picture of it. Sorry to my followers who didn’t want to see a picture of my bloody hands…

Here’s the truth though - ripping is no fun. Have you tried washing your hair with ripped hands? It’s horrible. And it makes the few days after pretty bad as well. While ripping can be inevitable, there are steps you can take to help prevent it!

✖️ - keep calluses filed down! Run your fingers across your palm - thick skin is ok - but any ridges need to be filed down!
✖️- there are a few tools you can use to file down calluses - a pumice stone, razor, or a callus shaver all work well. You can find these at your typical pharmacy store. Tackle your calluses after a shower when they are soft.
✖️ - moisturize! Remember to lotion up your hands every night - especially if you’re a chalk monster. Rough hands and calluses are more likely to rip - so aim to keep your hands soft and supple!

You can follow all of these rules, and you *still* might rip. If you do -

✖️- wash your hands with soap and water asap! Remember to clean up the barbell or pull-up bar too.
✖️ - cut away any loose skin. You can use scissors or nail clippers to do this. Try to get as close to the tear as possible.
✖️ - throw some antibacterial ointment on the wound and keep it moisturized. There are a bunch of hand rip products out there (check Rogue Fitness) but plain old Vaseline will work as well.
✖️- keep it covered with gauze or a bandage for the first few days. You want to make sure it doesn’t dry out so continue to moisture and apply salve.
✖️ - it’ll take a few days at least for it to heal up. Try to take it easy on your hands and allow them time to repair.

Rips will happen, but let’s be smart (not like me when I first started CrossFit…) and do what we can to prevent them.


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To booze or not to booze…that is the question 🍸🍷🍻🥃 Along with all the time we spend with loved ones, this season may also be filled with all the delicious sweets, treats, *and* cocktails.

Alcohol has long been a part of celebrating and socializing in our society. We’re not saying that you can’t enjoy a drink or two - especially on special occasions and holidays 🎄🎉 but it’s important to know *how* those drinks will affect your body so we can enjoy responsibly.

When we drink, our body prioritizes metabolizing the alcohol before anything else. It is a toxin after all. All of our normal body processes slow down as our body tries to take care of that booze. Research has shown that fat breakdown slows and fat storage increases when we drink. Alcohol also has the potential to reduce your gainzzz by suppressing muscle protein synthesis (aka your ability to build muscle mass). 

If you know you’re going to drink, here’s how to be smart about it:

🏋🏽‍♂️sneak a morning workout in

🥦 eat really well throughout the day - think protein-rich meals and all the veggies

🚰 drink h2o like it’s your job

🍻give yourself a limit - 2 drinks max is plenty!

🍸when choosing what to drink, skip the sugar-loaded mixed drinks and splurge on the high quality stuff

🍕 if you get a case of the munchies, try your best to choose snacks that are nutrient-dense (that’s a nice way of saying to skip the 2am pizza run)

And if you have goals (especially body composition goals), don’t be afraid to stick to your guns and skip the alcohol completely. Sip on that Zevia, kombucha, or sparkling water with lime with pride. Your body, your mind, and your gains will thank you for it! 👀 PS - be on the lookout for a no-booze challenge coming up in 2019 - just in time for The Open!

Working out Sick?

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The season of sickness is here. The million dollar question…should you workout when you feel sick? 🤧

Here’s my general rule - if you feel your symptoms are “above the neck” (a common cold, head congestion, a little bit of a sore throat), working out will probably be ok. Reducing the intensity is a great idea - think quality of movement. Move a little, sweat a little, it might help break up that congestion. 💦

If you have symptoms below the neck (upset stomach, coughing up a lung, congestion in chest) or you’re feverish or have those dreaded aches, please stay home. This is your body telling you that you need rest - so take it. 🛏

Your body is smart - listen to it! Don’t feel as if taking the rest you need will keep you from your goals or make you lose all your gains. Make sure you’re drinking fluids, eating well, and sleeping. Ease back into your routine as you start feeling better. We’ll be here waiting for you when you’re ready to crush it again. 💪

Sleep Time.

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Do you relate with this sleepy pug on a spiritual level? 😴 If so, you probably need to be crushing a lot more sleep than you are right now. Think AT LEAST 8 hours a night - closer to 10 if you can swing it.

Don’t sleep on just how powerful sleep can be for your health 🛌

When it comes to supporting your wellness, sleep is your best tool 🛠

💤 Want to lose fat? Sleep.

😅 Want to recover faster? Sleep.

⚡️ Want more energy for your work day AND your workouts? Sleep.

💪 Want to keep your gainz? Sleep.

Not sleeping enough on the daily? You’re putting yourself at risk for: 

🍩 More cravings for high-calorie foods

🔥 Increased inflammation in your body

⬆️ Higher blood sugar levels

🦠 Impaired gut health - just to name a few

Sleep is easy. And it’s FREE 🤑 It’s such a simple change you can make to literally increase the quality of your life so fast. Want to learn more about sleep from someone who is way more of an expert than me? Check out @joerogan’s podcast with Neuroscientist Dr. Matthew Walker. It will make you want to hit the bed early tonight. 


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Remember this scene from The Office? Michael Scott might have actually been on to something 😂Here’s why...

This Wellness Wednesday is all about cruciferous vegetables 🥦🥬🥦 Broccoli, cauliflower, Brussels sprouts, arugula, bok choy, cabbage, kale, turnips, the list goes on...What’s so special about these?

Cruciferous veggies are powerhouses of the vegetable world 💪 They have these lil sulfur-containing compounds called glucosinolates that trigger antioxidant and anti-inflammatory responses in the body 💥💥💥 as well as keep our cells in homeostasis...aka - balanced ⚖️ and happy 😃 

One compound called indole-3-carbinol deserves a shoutout. This naturally occurring compound in these vegs converts to DIM in the body. DIM - a phytochemical - has been shown to help our body get rid of carcinogens and toxins and *may* help lower the risk of hormone-dependent cancers by keeping our estrogen in check ✅

Moral of the story - when you’re choosing your vegetables, don’t forget about these champs. Eat ‘em raw, roast them up, steam away, whatever ya gotta do. Your body will thank you for it 🙏

Turkey Day!

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Thanksgiving is tomorrow 🍗 - and I’m sure you’ve already seen all the posts about “earning” your Thanksgiving dinner or sweating off the turkey. This is a reminder that we don’t have to do cardio or extra exercise because we choose to celebrate a holiday with our loved ones. And we definitely don’t need to resort to restrictive diets, cleanses, or some weird detox to make up for all the “bad” foods we ate the day before. 🙅‍♀️👎

The stress and food guilt that many of us carry around the holidays does us no good. So I give you permission to let it go and just enjoy the holiday. 🤗 

A few tips -

🥧 Eat those foods that you love to eat (whether it’s pumpkin pie, Brussels sprouts, or the stuffing) and savor every bite

💦 Drink plenty of water throughout the day

🥦 Get veggies on your plate when you can

🐾 Go for an after-dinner walk with your family and pet babies -movement does the body good!

🥘 Pick back up with your normal eating habits on Friday

Enjoy yourself and the whole experience with your family and friends! You won’t set yourself back from your goals by doing this one day, I promise. Let us know what foods you’re most looking forward to crushing tomorrow. I’m coming straight for that pumpkin pie. 

All The Veggies.

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The hour you spend in the gym is important. The 23 hours outside the gym are even more so. 

Every Wednesday, we’ll be dropping knowledge bombs to get you on the right track for those other 23 hours. Whether it’s nutrition 🥦, sleep 😴, hydration 💦, supplements 💊, meal prep 🥘, or more - we got you. Want us to cover something specific - drop it in the comments and we’ll add it to the list.

We’ll kick this series off with ONE simple thing you can do starting TOMORROW. We challenge you to eat a vegetable with EVERY. SINGLE. MEAL. Think veggies scrambled in your eggs in the morning, chopped bell peppers with lunch, and roasted broccoli with dinner. Every time you eat, make sure there’s a veggie on that plate. 🥦🥒🥗 Or better yet, make a smoothie and sneak veggies in it. Boom. Bonus points for veggies of all colors. Eat the rainbow, ya know? 🌈

Vegetables are loaded down with micronutrients. Heard of them? Those are the important things like vitamins, minerals, fiber that will help us feel *and* look our best. Research has even shown that vegetable intake is associated with a decreased risk of cardiovascular disease and cancer.

Don’t underestimate this. It’s simple, sneaky, and super effective.