Currently Browsing:Diet

June 15, 2018

  Back Squat (5×5) Metcon (Time) For Time 10-8-6-4-2 Toe to Bar Stone/Bag to shoulder Calories on rower Keep your eyes open, heart open, and mind open. Look, observe and search curiously. Love passionately and endlessly. Think, wonder, and eager great challenges as opportunities to learn and experience NEW.

June 13, 2018 – Push Yourself

AMRAP 8 @ 70% 200m jog/row 1 round of “Cindy” 5 pull-ups 10 push-ups 15 air squats Shoulder Press (5×5) @ 73-78% Metcon (Time) For Time 400m run 30 wallballs (20/14) 20 alt. KB snatch (53/44) 10 burpee box jump on/over (24/20) 500m row In a workout, the work will never give you results. The

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June 12, 2018 – Stay Focused

WARM UP: AMRAP 10 @ 70% 800m row 50′ bear crawl 50 single unders 2x wall walk+:20 HS hold Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 chest-to-bar pull-ups 10 wall-ball shots (20/14) 15 kettlebell swings (53/35) A key part in seeing your goals come to fruition is remaining focused on YOUR goals, not

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May 23, 2018 – Reflect

Metcon (Time) 3 rounds 10 c2b pull-ups 5 cleans into… 3 rounds 15 deadlifts 30 air squats into… 3 rounds 10 HR push-ups 5 cleans (155/105) Have you ever stopped and asked yourself why you are where you are, in life, in your career, in your relationships? If you have, how many of you have

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May 7, 2018: “Ego”

MetCon Back Squat TGU     What does “check your ego” in reference to our gym mean? It seems obvious that it discourages cocky demeanors, belittling others, and walking around aggresively, strutting yourself and letting the world know how great you are, but what else? How does it apply to EVERYONE? Remember when you signed

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May 2, 2018 – Supplements and Siding

Metcon 400m run – rest 2min 800m run – rest 4min 1mi run – rest 8min 800m run – rest 4min 400m run   Supplements – Something that completes or enhances something else when added to it. Supplemements can’t be a foundation. If we’re building a house, supplements are like siding. You don’t really NEED

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Coconut Rice with Brussel Sprouts

This has been hands down one of my favorite (vegan) recipes. Cooking the rice in coconut milk is a GAME CHANGER. This recipe comes from Jeanine Donofrio’s cookbook, “The Love and Lemons Cookbook,” which I highly recommend. This dish is filling and offers up an incredible flavor profile, while also providing lots of great nutritional

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Eating and Exercising for Weight Loss

Keto? Paleo? Whole 30? HCLF? Atkins? The amount of readily accessible, ready for download and/or purchase, diets is overwhelming. There is SO much (conflicting) information, he said, she said, and pure NONsense that even experienced athletes and fitness enthusiasts can easily get lost in the worldwide web. Preface Let’s set a few parameters before going

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Travis Marunde: My Story

  In 2010 I weighed 280 lbs.  Despite my efforts to be healthier and lose weight, spending hours in the gym multiple days a week and trying to “eat better”, nothing was working. I wasn’t seeing any results.  I was discouraged.  Being so unhealthy and so far from where I wanted to be, I started

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Food, Wellness and the Mind, Body and Spirit with Annette Brausch