News and WODS

Easy Steps to Start Your Weight Loss Journey

Nutrition 101: 3 Things You Need To Know Focus on Balance! You need all macronutrients in your diet Protein: chicken, fish, turkey, sirloin, pork tenderloin, shrimp, eggs Carbohydrates: veggies, sweet potato, brown rice, quinoa, fruit Fat: nuts, seeds, oils, medium...

Honey Lemon Garlic Chicken

This weeks recipe comes from www.cafedelites.com.  Delicious honey lemon garlic chicken! Juicy Honey Lemon Garlic Chicken with a crispy skin and a sweet, sticky sauce with ingredients you have in your kitchen cupboard! Pan fried first to get that crispy skin, then...

Exercise Of The Week: Dumbbell Flat Bench Presses.

The main benefit of dumbbell presses, as opposed to barbell presses, is using dumbbells in this manner also allows for a greater stretch at the bottom and more efficient peak contraction at the top than a barbell press do. Dumbbell bench presses can be performed at...

5 Lacrosse Ball Moves to Speed Recovery & Prevent Soreness

The benefits of exercise are endless – but there is one side effect of exercise that is not entirely welcome: muscle soreness. DOMS, or delayed-onset muscle soreness, can leave even the fittest athlete in pain for days after an intense workout. Using lacrosse...

CHOCOLATE STUFFED PALEO BLONDIES

These Chocolate Stuffed Paleo Blondies are the real deal people. Paleo, vegan AND ready in 20 minutes!!! Ingredients 2 cups almond flour ½ tsp salt ½ tsp baking soda ¼ tsp baking powder ¼ cup almond butter 2 TBS coconut oil (measured in solid state) ¼ cup coconut...

The Best Foods For Preventing Yourself From Getting Hangry

Hanger might be a relatively new word in our modern-day vocabulary, but it is a tale as old as time. You see, it’s not a result of our rushed, contemporary lifestyle ― it’s our body’s natural reaction to low blood sugar. But just because the hangry experience is old,...

Why Reverse Lunges Are Better Than Forward Lunges

The Reverse Lunge, or Step-Back Lunge, is an under-appreciated variation of a popular leg exercise. The Walking Lunge, Dynamic Forward Lunge, Split Squat, Side Lunge, and Clock Lunges are all adequate ways of strengthening leg musculature. However, the Reverse Lunge...

Safely Improve Your Shoulder Strength & Mobility

Are you suffering from reduced range of motion, strength, and shoulder mobility? These exercises and shoulder-friendly workouts are exactly what you need! What do the bench press, bent-over barbell row, overhead barbell press, and pull-up all have in common? If you...

SAUCY PALEO MONGOLIAN BEEF BROCCOLI “RICE” BOWLS

These Paleo Mongolian Beef  Broccoli “Rice” bowls are easy to make in just 30 minutes, light, and full of garlic and ginger flavors! A SAUCY Asian inspired homemade take out dish for you and your family to enjoy!  Gluten free and veggie packed. Ingredients 1 lb beef...

No Pain, No Gain? 5 Myths About Muscle Soreness

You just crushed a really hard workout. You upped the load of your training, or you stepped out of your routine and tried a new activity. You feel great — until you wake up the next morning, barely able to move. Enter delayed onset muscle soreness, better known as...

Everything You Need To Know To Do A Perfect Pistol Squat

When you see a pistol done well, it looks so easy. Then you try one. To help you perform a perfect pistol, we’ve put together all the videos on the topic from our expert coaches. Watch these video, do these drills, and let us know how much better your one-legged...

ENJOY COMFORT FOODS WITHOUT THE GUILT

When it feels like spring may never arrive, it’s no wonder all we can think about on our trek home from work is curling up with some of our favorite comfort foods for dinner. Comfort food is typically warm and soothing and loaded with calories – like...

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