Having a handy stash of pre-portioned nuts on hand to hold you over when is a great option. Beware of sizes & nut types if you're strictly trying to control caloric intake as some nuts can be very high in calories and fat (although it is the healthy type of fat)! A small amount of nuts goes a long way. Pro Tip: pair a 100 calorie pack of nuts with an apple for a balanced snack.

Muffin tins are great tools to help you portion your protein when baking. The end results is a perfect 3-4 ounce portion (depending on the size of your muffin tin). Try these two great recipes using the muffin tin! Meatloaf Muffins: Ingredients: 2 packages ground turkey (1 package of 99% fat free & 1 package of 93% fat free) 2 brown eggs ½ cup almond milk 1 Packet Low Sodium McCormick Meatloaf Mix 1/3 cup chopped veggies (celery, peppers, onions) 1/3 cup Panko or whole wheat

Maybe you've noticed a theme to this month. It's all about making your food prep life easier and more portable cause after all, what good does it do to make all these great meals and then leave them at home? Taking your lunch to work is one of THE most impactful changes you can make to your routine. Why you ask? Unless you're eating a salad everywhere you eat out, chances are even that "healthy" looking menu item is prepared in a manner that makes it less healthy than it shou

The weights are put away & the scores are in. Yes, the 2017 CrossFit Open is over. I'm so proud of everyone that signed up, especially the people that started with us this year! It's a huge feather in your cap to attempt these workouts as a rookie. Y'all all did great and I know you learned a LOT about yourselves. If you've been around a while, you've probably heard me say, "Tell your body to move and it'll move!". I know a lot of you found this out when these five WODs got t

This “crockpot on steroids” cooks your meals 2-6 times faster than a regular crockpot. Many dishes cook within 30 minutes or less! The instant pot is a great tool to use when meal prepping on the weekends for the upcoming week and due to its increased popularity, there are TONS of great ideas floating around in cyberspace!

First I want to say congratulations to everyone that decided to join a team this year. Last year we had 28 people sign up and this year we had 41 athletes... and many of you have been coming for less than 6 months so that's a huge accomplishment in and of itself just to accept that challenge! The Open serves several purposes. For the vast majority of the CrossFit population, it's a personal endeavor meant to, as the CrossFit Open tagline states, "Prove Your Fitness" in your l