WANTED:  People who want to improve their lives by improving their fitness.  Requirements are the following:

Coachable:  You must have a willingness to learn, and to do your best to do the hard stuff--not necessarily what you want to do, but what you need to do.

Open to community:  We're all in this thing called life together, and we're all choosing to improve.  You will be encouraged, and will be expected to be a positive encouragement to others.

No complaints:  We all have excuses, we all have days when we don't feel like doing the hard stuff. This is when growth occurs.  Keep a positive mindset.


What do you want?

Ever wonder how people are able to stay so fit and stick with their exercise routines?  It's easy! THEY SHOW UP. That pretty much sums it up.  I always tell people the hardest part of CrossFit is showing up.  If you can do that, we will take care of the rest. We'll provide you with a workout, show you how to do the movements, and scale it to your ability. Don't be that person who is afraid to start, afraid you will not be able to do the workout, afraid that you might actually be able to attain your goals (that last bit was sarcasm my friends). 

This week one of our members brought in her almost 80 year old mother to workout. We scaled the workouts to what she could do, and she loved it! She came back every day this week, and now she's more fit.

What is holding you back? Want to lose that extra 40 pounds you've been carrying around? Want to have better balance and mobility? Want to compete in a marathon or triathlon? Want to be able to play with your kids and grandkids? Want to be more fit? Want better health? Want a better life? 

S H O W   U P   .

NUTRITION 301 - Fish Oil


"Dr. Barry Sears, regarded as 'one of the foremost omega-3 experts,' recommends at least 2.5 grams of EPA and DHA should be your minimum daily potency intake to maintain optimal health."

Bottom line:  Wanna be less efficient at storing body-fat?  Wanna have an omega-3 ratio-level that promotes wellness rather than illness?  You answer should be Yes to both questions btw.

Then start eating seafood regularly, like almost daily, or supplement with omega-3 fish oil, specifically EPA and DHA.

Most labels are in mg, or milligrams, which translates to thousandths of grams.  If one capsule contains 400 mg of EPA, and 100 mg of DHA, then you should be taking 5 capsules per day, in order to meet the 2.5 grams daily as recommended by Dr. Sears.  The math breakdown looks like this:  400 + 100 = 500 mg, or 0.5 g            0.5 X _____ = 2.5         _____ = 5                       You see what I did there?  I know how to do math!

What I personally do?  My brand has 900 mg per capsule, so I take 4 per day, as I'm not the best eater when it comes to a variety of food sources, so I go a little overboard, just in case.      1 in the am, 1 at lunch, 2 at dinner, or supper, if you prefer.

This doesn't require any elimination of foods from your diet, so it should be doable, unless a physician has told you not to for some reason.  Start here, get this right day in, day out, and we'll move on from there.  This step will get you just a little bit better today than yesterday!

No guilt Chocolate Cupcakes

Sugar-Free Gluten-Free Chocolate Cupcakes

adapted from Texanerin Baking


  • 1.4 oz (about 1/2 cup) almond meal (I used TJ’s brand)
  • 3/4 teaspoon baking powder
  • 1/8 teaspoon salt
  • 1/2 cup unsweetened cocoa powder
  • 1 teaspoon espresso powder
  • 2-4 packets of stevia
  • 5 teaspoons coconut oil, melted
  • 1/2 cup unsweetened applesauce
  • 2 eggs
  • 2 teaspoons vanilla extract
  • (frosting) 3 tablespoons coconut oil, melted
  • (frosting) 1/4 cup natural NO SUGAR creamy peanut butter
  • (frosting) 1/4 cup unsweetened cocoa powder
  • (frosting) 2 packet of stevia


  1. Preheat the oven to 375°F.
  2. Line a muffin pan with 6 paper cups.
  3. Combine the almond flour, baking powder, salt, cocoa powder, espresso powder, and stevia together in a bowl. Set aside.
  4. In another smaller bowl, combine the coconut oil, applesauce, eggs, and vanilla extract.
  5. Pour the wet ingredients over the dry ingredients and stir until combined.
  6. Fill the paper cups 3/4 full.
  7. Bake for 15-20 minutes, or until a cake tester comes out clean.
  8. Allow the cupcakes to cool for 5 minutes in the pan, then transfer them to a cooling rack to cool completely.
  9. Mix the frosting ingredients together and spread a little bit on each cupcake.

Servings: 6 cupcakes

***I used 3 eggs instead of applesauce and I left our the expresso powder since I had none.  I used 4 Tablespoons of stevia for the cupcakes and 2 Tablespoons for the frosting


Results Are In

CONGRATULATIONS to these folks for completing the latest Whole Life Challenge, listed in order of highest to lowest point totals:

  1. Laura Roberts
  2. Jim White
  3. Cait Purrinton
  4. Jessica Espenmiller
  5. Kevin Bailey
  6. Jason Harrison
  7. Kate LaTerza
  8. Krista Knoflicek
  9. Yazmin Ramirez
  10. Greg Harvey

Without exception, everyone showed an improvement in work capacity on their benchmark workout, as well as a loss in weight on the scale and/or a loss in inches in the places that matter.

The biggest improvements came from a combination of consistent exercise participation and eating well.  Some improvements resulted from sporadic exercising and good eating, with the smallest improvements coming from some exercising and continued what I would classify as poor eating habits.  Of particular note was an improvement in work capacity from better nutrition, with very little to no exercise participation, actually showing a greater percentage improvement than doing a lot of exercising and not changing eating habits much.  This small sample size shows once again where the CrossFit prescription gets it right: 

  1. You cannot out-exercise a bad nutrition plan, especially after the age of about 35.
  2. Nutrition should be the foundation of all we do, as the CrossFit hierarchy shows.

So where do we go from here?  Your body is your laboratory.  Continue with what you know is working.  If the challenge proved too restrictive, then add what you "need" back into your diet, whether it be dairy, or gluten, or complex carbs, but add these back in one at a time, to determine if these items benefit you, or if you are intolerant of them, resulting in poor performance or feeling poorly.  If you add everything back in, and you're back to the diet you were following before we started this journey, then you just took a 2 month detour really for no apparent reason.  The point of the challenge was to show you what you're capable of, and how your body performs at its best.  Also, there's something to be said for reflections, and commenting to your fellow life challengers.  It's better to be positive toward others who are making a change, as well as acknowledging your own progress.  While you were encouraging one another, others were celebrating the crap they were eating, and drinking.  There's no reason to celebrate eating crap really-it's much better to celebrate successes, and I know your fellow challengers appreciated it.  That's what we're after-successes!