Sun for the Soul

Sun for the Soul

As you read my blog this week, I will be enjoying my last few days in the Caribbean. This is something my husband and I commit to doing yearly. Although the finances don’t always look like we can afford to go, we say each year that this is something that we can’t afford not to do.

With the daily hustle and bustle of daily life, it’s easy to forget about the person you married. This is our time to reconnect, spending quality time together away from the kiddos to help us refuel after a long season of busyness.

Maintaining our health routine […] Read more

Do You Even Stretch?

Do You Even Stretch?

Do you stretch with a purpose?

Or do you just stretch for the sake of stretching?

Sure, you have mobilized some. Pulling your leg behind you until you feel a strain on your quads, or kicking your leg up on a bench and leaning into it before a run. Real stretching is not part of a warm-up or cool-down though, real stretching is work. Sweaty, dizzying, (occasionally) nauseating work.

Let’s clarify one point before we get too far. When I talk about stretching (with a purpose), I am talking about actively working to increase your range of motion and your flexibility, with the intention of achieving […] Read more

Good News CPM’ers … Eat More Lose Weight!

Good News CPM’ers … Eat More Lose Weight!

We all know the power of food is to our bodies.  For years, we’ve been focusing (in my opinion) on the wrong aspects of food. Low Fat, Low Calorie, and Empty Caloric foods such as (diet coke, 100 calorie packs, fat free dressings etc).

Will that help us achieve well-being, maintain our happy weight, and live the fullest life possible. It has been my mission to educate people that food is fuel and it is about eating good quality foods that nourish our bodies like protein, vegetables, and good healthy fats (like coconut oil, olives, avocados)  recent years, this trend has really […] Read more

CPM Week of Workouts Feb 26 – March 2

CPM Week of Workouts Feb 26 – March 2

Good things come to those who sweat.

 

Got another amazing week of workouts coming up. Finish February strong and get a great start on March!

Monday: Great start to the week with 2 Rep Max Thrusters followed by Burpees and Barbell or DB Thruster.

Tuesday:  Chipper!! We have a little the everything so come have some fun!

Wednesday: Death By!! It’s our final Death By of February and I think we have saved the best for last. Then we have some running and walking lunges.

Thursday:  March starts with a Snatch build up. Part B is Toes 2 Bar, DB Hang Clean and Jerk and […] Read more

Friday Night Lights – It’s Go Time!

Friday Night Lights – It’s Go Time!

Let The Games Begin!

The build-up to Friday Night Lights went fast. Crazy fast! I’m taking a short break from Gym Rat Chit Chat to recap the FNL experience each week. The workouts, the people, the highs, the lows…. there will be lots to tell!

About 50 CPM members and coaches are participating this year and several of them are anxiously waiting as you read this to see what 18.1 will hold. Where do we find this information? Follow Crossfit on Facebook (click HERE). You will receive a notification when they go live to announce 18.1 where they will […] Read more

The Mod Squad – Friday Night Lights Special!

The Mod Squad – Friday Night Lights Special!

Who’s ready for some amazing workouts!

It’s hard to believe the Crossfit Open is here again. Seems like we were just watching the games! The excitement around the announcements, workouts and clues is all over the place and the enthusiasm is contagious.  We have some amazing people competing and I thought what better way to keep everyone healthy and moving than a little yoga!

I put together a 10 minute flow to stretch our back, hips and shoulders (places we all seem to hurt ?). Now you can take as much time or as little time going through the movements as you like. […] Read more

Lets Get Mental about FNL…

Lets Get Mental about FNL…

This coming Friday is the beginning of our 2nd Annual Friday Night Lights (#FNL).

#realTalkTime
Friday Night Lights is a Weekly 5 Week Workout Community Event. My goal is to create an environment that supports you challenging yourself to raise your mental, emotional and physical levels to a great level.  This is a POWERFUL opportunity to put yourself “out there” in an uncomfortable atmosphere to foster change and growth (in a friendly, supportive, motivating environment of course;-)

Now with great power comes great responsibility. With that lets dive into….

Good Competition vs. Bad Competition

Something very good or something very bad can happen to you…

You […] Read more

The Perfect Breakfast Crunch CPM …

The Perfect Breakfast Crunch CPM …

Breakfast is the most important meal, but “time” seems to be the biggest issue.

What if you could have the delicious recipe you are looking for, and make enough to grab and go from the fridge running out the door?

Here is one of my favorite recipes that tastes amazing and is the perfect treat in this cold wintery weather!

Ingredients:

1 tbsp coconut oil

1 large apple or 2 small peeled and diced (I used gala)

1/4 cup raisins

2 tsps cinnamon

1/2 tsp of pumpkin spice

1/8 tsp of nutmeg

3 tbsp unsweetened coconut finely shredded

1 cup chopped raw nuts walnuts, cashews, pecans.

1 cup unsweetened vanilla almond milk, coconut, or cashew.

Toppings to serve with:

1-2 bananas sliced

melted raw almond butter

Additional cinnamon for taste

Directions: 

Heat […] Read more

CPM Week of Workouts Feb 19 – Feb 26

CPM Week of Workouts Feb 19 – Feb 26

Constantly challenge yourself.

Friday Night Lights start this week, are you ready? Come join your CPM community and cheer the competitors on!

Monday:  Starting with some Hang Cleans. Then grab a partner for some partner sprints, rowing and burpees.

Tuesday:  Part A kicks off with some doubles and sit-ups. Part B finish strong with a Farmer’s Carry and running.

Wednesday: It’s Wednesday so get ready for another fun Death By…come workout and see what’s in store. Then we have Power Cleans and Rowing for Cals.

Thursday:  Another great partner workout, so grab your gym buddy and join us for some squats, KB swings, burpees and […] Read more

Gym Rat Chit Chat Episode #9 – Becky, Babs, Buck Norris

Gym Rat Chit Chat Episode #9 – Becky, Babs, Buck Norris

Episode 9

Have you ever noticed the fit blonde bombshell that flies through workouts like they are no big deal? That’s Becky Brost. Also knows as Babs (Bad Ass Becky) and Buck Norris (Becky/Chuck Norris). She’s not only an awesome member but she’s also one of my best friends. Becky introduced me to CPM over 4 years ago and I knew right away that if Becky liked it, I was going to love it! Becky is an original…. she started this stuff back in 2009 when Chris and Annie opened Crossfit Sioux Falls. She’s probably recorded more […] Read more