My Birthday Blog… A Last Minute Re-Write

My Birthday Blog… A Last Minute Re-Write

Turning 41…

Its 4:15 pm on Thursday and I’m rewriting my blog for tonight. My original blog was a recap of 18.3 and a small gripe about turning 41. I don’t WANT to be another year older but really…. why the heck am I complaining?! Instead I want to share something with you as I embark on another year of life.

As you know, I’ve been doing more personal training over the past few months. I love it. It’s my passion and I know it’s what I was meant to do on this earth. I’m building […] Read more

Your Mind is a Powerful Thing

Your Mind is a Powerful Thing

I have been in a major funk since returning from vacation. Not sure if it’s the lack of Vitamin D, jet lag or time change but I am having a hard time finding my rhythm. I thought vacation was supposed to refresh me. Instead it’s been just the opposite. My energy has been low and self-doubt has begun to sink in. In this industry it’s my job to motivate and encourage others. But how can I do my job if I too need motivation?

I went searching for answers and came across this quote.

I am human. I don’t always have it […] Read more

Weightlifting Belt; Too Wear or Not to Wear…

Weightlifting Belt; Too Wear or Not to Wear…

Monday we had Deadlifts. You may have noticed that day (or even on other days) that some gym buddies were wearing a weightlifting belt.

If you’ve ever wondered if a weightlifting belt is for you I like to give you my take on it, some benefits and how to use it.

Personally, I’m a BIG fan of using weightlifting belts. Even though I’ve used a belt just a handful of times in my ‘extensive’ lifting career;-) My objective for using them would be for powerlifts and if I going for a HEAVY lift or PR! You really won’t see me using them in a conditioning […] Read more

Cleansing Southwest Soup …

Cleansing Southwest Soup …

Today is the perfect day for some delicious soup.

This soup keeps the “Taco Tuesday” theme and is so great for the gut!

Ingredients:

1 1/2 boneless skinless chicken breasts

1 large onion, peeled and chopped

3 garlic cloves, minced

1 tablespoon olive oil

14.5 ounce can “fire roasted” crushed tomatoes

2 quarts free range chicken or veggie broth

1 tablespoon ground cumin

1 tablespoon of apple cider vinaigrette

1/2 teaspoons turmeric

1 bunch of sliced celery diced

4 cups chopped cabbage

3 cups small broccoli florets

3 cups of cauliflower

2 avocados, peeled and diced

Dash Salt and pepper

Directions:

In a Crockpot place chicken, oil, chicken or veggie stock, diced tomatoes, garlic, veggies, and spices. […] Read more

CPM Week of Workouts March 12 – March 16

CPM Week of Workouts March 12 – March 16

Every exit is an entry somewhere else.

 

Ready to make it an amazing week CPM!

Monday:  Start with some bar work as we work on our Deadlift. Then we have sit-ups, step-ups, deadlifts and doubles.

Tuesday:  KT Throttle with some running, box jumps and wallballs.

Wednesday:  Back to the bar with some Power Cleans, Hang Cleans and Clusters. Get those hands ready for Toes 2 Bar, Box Jumps and Cleans.

Thursday:  If you didn’t get enough OH squats at Friday Night Lights, here’s your chance to try them again. Part B is Power Snatches, OH Walking Lunges, and Pull-ups.

Friday:  Faux-Open workout. Come hang at the […] Read more

Friday Night Lights – The Best One Yet…. 18.2

Friday Night Lights – The Best One Yet…. 18.2

12 Crazy Minutes!

I was instantly in love with the 18.2 workout. Wait, no I wasn’t. The burpees were bugging me but I was excited about the rest.

12 Minutes
1-2-3-4-5-6-7-8-9-10
DB Squat (50/35)
Burpee over Bar
With remaining time…. 1 RM Clean

Let’s see, the dumbbell squat at 50/35 sounded challenging but doable. I figured I would struggle with the burpees. The 1 RM clean ? I was in love with the clean and thought it would be a real crowd pleaser at the end.

As soon as I started I knew I had underestimated the squats. It wasn’t that I needed to […] Read more

Perfectly Imperfect

Perfectly Imperfect

You are strong enough.

This week I am taking a break from my usual videos to talk about patience and progress.

It can be very easy in the beginning to see results and to feel great and to challenge our bodies and our minds past what we were used to. Eventually the results aren’t coming as fast and it can be easy to get discouraged about what we are doing. While it’s fun to see dramatic before and after pictures we need to celebrate the little victories that we hit along the way.

When I first started practicing yoga about 4 years ago, […] Read more

But Is Your Mobility Even Useable?

But Is Your Mobility Even Useable?

So now that we have the rules of Flexibility I beg the question… But, why should I stretch?
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We want something USEABLE. Something(s) that will transfer over in Real Life that we can use everyday.
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What is “Useable Mobility”?
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?️One, injury prevention. We want the stretching we perform to improve our strength in a range of motion. This stretch helps prevent injury. For example, what if you slip on some ice and needed to catch yourself or even drop a bit into a split:-O. Life (and our workouts) is unpredictable so we want to be strong everywhere. If we train and strength end ranges we […] Read more

Fit Chic Protein Balls To Boost Your Workouts

Fit Chic Protein Balls To Boost Your Workouts

I made these for our opening Friday Night Lights Event.

I had given a member at the gym this recipe, and since making them he said he has felt amazing before and after the workouts.

Call it coincidence, but I like to think it’s balls that are doing the job!

Upon request, Here is the recipe you can see for yourself!

Ingredients:

2 cups of gluten free oats

1 tablespoon of cocoa powder

2 teaspoons of cinnamon

1/2 cup of almond or peanut butter

1 scoop of vanilla protein

1 Tbsp of Raw Honey

1/4 cup of vanilla or regular coconut creamer

1/3 cup of dark chocolate chips

Directions:

In a […] Read more

CPM Week of Workouts March 5 – March 9

CPM Week of Workouts March 5 – March 9

The BODY achieves what the MIND believes.

 

Welcome to another wonderful week of workouts!

Monday:  Fun shoulder work with Strict Press. Great partner workout with some rowing, rope climbs, KB swings, and push-ups.

Tuesday:  2k row for time. Then an AMRAP of farmer carry, sit-ups and doubles.

Wednesday:  Barbell fun with Front Squats (from the floor). Getting you ready for some squat cleans, running and T2B.

Thursday:  All about the gymnasty work with pistols and wall walks.

Friday:  Start with some ab work and finish strong with rowing, KB swings, sit-ups, box jumps and dips.

 

 

The O-Board Says…

Part A
Strict Press
2-2-2-2-2-2

Part B
AMRAP 20min (partner)
100 Cal Row
10 Rope Climb
100 KB […] Read more