Push Up + Row (Left Arm) + Push Up + Row (Right Arm) + Squat Clean Thruster
Potent, effective, soul crushing.
Push Up + Row (Left Arm) + Push Up + Row (Right Arm) + Squat Clean Thruster
Potent, effective, soul crushing.
Here’s a healthy pancake recipe with no added sugars for your morning routine. These pancakes are made with oats, greek yogurt for a protein boost, and sweetened with bananas and blueberries. They’re made right in a blender for easy mixing & pouring so breakfast is ready in a snap. They stay well in the refrigerator for quick snacking the next day too!
¼ cup plain Greek yogurt
½ medium ripe banana
½ cup rolled oats (plus a little more to get the right consistency
1 large egg
1 Tbsp milk of choice
½ tsp baking powder
½ tsp vanilla extract
Blueberries or other add in’s
Place all your ingredients except for the blueberries into your high speed blender. Blend on high until there are no pieces, chunks, or lumps and your batter is frothy.
If too thin like mine was, add in another tablespoon or two of oats and blend again to thicken up. Try not to, but if you accidentally make things too thick you can add another splash of milk to get that perfect pancake batter consistence. It should be smooth & thin enough to pour, but not runny.
Heat a small bit of butter or coconut oil in a nonstick pan on medium high heat. Pour batter into pan to form pancakes. Place blueberries or other add ins onto each pancake. Cook for a minute or two, slide spatula under pancake & flip. Cook for another minute on that side & remove from pan.
Top with a drizzle of maple syrup, peanut butter, jam, or fresh fruit. Store leftover in an airtight container in the refrigerator for up to 3 days.
Today’s post isn’t super sexy. It’s actually pretty plain, but for good reason. We’re talking pre-workout snacks. Before you say, “oh I’m one of those people who can’t eat anything before I go to the gym!” just hear me out.
Pre workout snacks are important, especially for those of us who work out in the afternoon or evening. There have been studies done showing that athletes can perform better longer when they’ve had some pre-workout nutrition versus those who haven’t. That’s science!
Now, when I talk about a pre-workout snack, I don’t mean like things you chomp on as you’re pulling up to the gym. A good pre-workout snack should be had 1-2 hours before your workout and it should meet a few criteria…
Protein - Your pre-workout snack should definitely have some protein in it. This will keep your body from breaking down your muscles when it needs proteins during your workout. We want to preserve the muscles we got!
Carbs - Carbs give us energy. We want the energy. We especially want the energy when we’re about to do a grueling crossfit workout programed by the evil coach Rick.
Little to no fat - Fat slows absorption and we’re not really looking to do that right before or right after an intense workout. It’s better to save added healthy fats for meals further away from your workout so it might be a good idea to keep the peanut butter and full fat milks to minimum here. Also if you think about it, something real fatty like a big greasy meatball sandwich or plate of french fries is not going to be sitting well when you’re on that fourth row sprint. If you’ve gotta have that peanutty taste pre workout, PB2 is a pretty good option to stir into something like the pre-workout oatmeal I talk about below or to mix with water and slap on a banana.
Keeps you full, but not too full. This comes with a little trial and error because everyone is different and it has to do with both quantity and timing of your snack. You don’t want to eat so little that you’re hungry again before you even workout, but you also don’t want to eat so much so close to your workout that you’re too stuffed to do burpees.
Here’s what works for me…
1 serving (40g) old fashioned rolled oats
50g liquid egg whites
chopped fresh peach (~1/4 peach)
cinnamon & a splash of vanilla
Put your oats and 3/4 cup of water into a microwave safe bowl (this girl is busy and doesn’t have time for stovetop cooking before the gym). Microwave on high for 2 minutes. Add in egg whites and peaches, stir and microwave for another 45 seconds. Top with a few fresh blueberries, cinnamon, & a splash of vanilla extract. It’s hot AF so I throw in a couple ice cubes… because again I’m usually making & running… stir it up & get eatin! The oatmeal & egg whites keep me full, feeling strong & ready to go without being too much. I usually eat this 1 hour or 1.5 hours before I workout.
We just had to repost this blueberry loaf from Get Real Nutrition, LLC. It’s literally everything we’re looking for in a loaf. It’s made from oats, sweetened with bananas, and studded with big ol’ blueberries! It that’s not the perfect sweet treat then we don’t know what is.
This bread can get whipped up in no time with ingredients that you probably already have. You pop it in the oven to bake for just under an hour, do your thang in the meantime, and come back to a delicious smelling baked oatmeal loaf. It would probably be good as little muffins too, but you’d have to adjust the cook time.
We ate ours as a post dinner treat, but since this bread is basically baked oatmeal, having a slice for a quick grab & go breakfast with a hardboiled egg or some other quick protein source would be great too!
3 ripe bananas, mashed
1/4 cup peanut butter
~ 1/4 cup coconut sugar (you can omit this entirely if you want a loaf with no added sugars)
1 1/4 cup old fashioned rolled oats
1 1/4 cup oat flour (made from blending oats in a blender)
2 tsp baking powder
1 heaving cup fresh or frozen blueberries
Preheat oven to 350 degrees F and spray a bread pan with coconut oil spray.
In a large bowl, combine the eggs, bananas, peanut butter and coconut sugar. Stir together with a fork or whisk until well incorporated.
Stir in oats, oat flour and baking powder until batter is incorporated, thick, and free of clumps.
Fold in your blueberries.
Pour the batter into the sprayed bread pan and smooth out the top with a spatula. Sprinkle on some additional blueberries on top for that gorgeous blueberry studded look!
Bake for 50 minutes or until the top is golden and a toothpick comes out cleanly. Remove from the oven and let sit up on a wire rack until cooled. Slice into thick pieces.
Store this beautiful bread in the fridge for up to 1 week or freeze.
*If you don’t like peanut butter or want this baby peanut free, you can sub any natural nut butter instead.
Recipe adapted from Flora and Vino
Jumping rope is great for
Strengthening bones & joints
Decreasing the risk of foot and ankle injury
Increasing cardiovascular endurance
Go practice those double unders :D
A lot of the time when you’re at home or traveling you need to get in a quick workout with minimal fluff. Fluff can be fun, but it’s not always necessary. Fluff might be fancy movements or lots of equipment or weird time domains. Whatever fluff means for you, this workout is great for when you’ve got no time for it. It’s another Street Parking inspired workout and all you need is yourself and some motivation to get moving! It may look simple, but simple doesn’t mean easy! Push the pace and it’ll burn. You’ll feel better after getting your sweat on.
30 Air Squats
30 Air Squats
30 Push Ups
Have you been looking for a way to get in lean protein, a ton of healthy veggies, and some starchy fuel post WOD??? Boy have we got the recipe for you. This Egg Roll in a Bowl recipe tweaked just a bit from Feeding the Fraser’s instagram is the answer to all your prayers. It’s flavorful, delicious, & easy!
Read the whole post over on the Get Real Blog.
1.5 lbs ground beef (I use grass fed, lean 90/10)
2 tsp fresh grated ginger
2 tsp minced garlic
8-10 baby bella mushrooms, chopped
~ 1/2 head green cabbage, sliced
1/2 - 3/4 bunch bok choy, sliced
1 large carrot, small chopped
1/4 head red cabbage, sliced
1/2 small yellow onion, thin sliced
1/4 cup liquid aminos
1 tbsp rice wine or dry sherry
1 tsp toasted sesame oil
2 tsp sesame seeds
green onion, sliced
If your rice is not cooked already, get cookin! For perfect jasmine rice, use one part rice to 2 parts water. Toast your rice in a hot pot for a few minutes, then add in your water and a sprinkle of chicken bouillon. Cover with a lid, bring to a boil, and then reduce to a simmer. Cook just until water is all absorbed by the rice and remove from the heat. Let sit 5 minutes and then fluff with a fork.
In a large pan, heat your olive oil on high. Once hot, add in your ground beef. Break up into smaller chunks as it cooks. Stir and cook until all the pink is gone (roughly 6 minutes).
Add in your chopped mushrooms, garlic, and ginger. Turn heat down to medium high, stir and cook another minute.
Add in your cabbage, bok choy, carrots, and onion. Stir everything together carefully until incorporated.
In a measuring cup, combine liquid aminos, rice wine, sesame oil, and sesame seeds. Pour over your ground beef and veggie mix and stir to coat. Continue cooking until veggies are wilted and cooked to your desired doneness.
Serve the ground beef mixture over jasmine rice and top with extra sesame seeds & sliced green onion!
Recipe adapted from Feeding the Frasers
** this recipe isn’t 100% Be Better Challenge friendly. Liquid aminos would be processed foods and rice wine or sherry would be alcohol so they would be considered added sugars and processed foods. If you want to get all your points, leave them both out and add in some extra garlic, ginger, and season with salt & pepper. If you still want that “soy sauce” flavor then just leave out the rice wine and keep the liquid aminos so you can still get your no added sugars point!
See what we’ve been up to in the gym…
Sometimes it’s impossible to get to the gym. Life can get crazy with work, kids, school, travel, events, or whatever else you’ve got going on. Just because you can’t get in the CrossFit gym though, doesn’t mean you can’t get in a quick WOD at home or on the road. We’ll be posting quick & simple WODs that you can do almost anywhere with minimal equipment. Today’s is from Street Parking. It’s …
5 Rounds For Time of:
200 Meter Run
18 KB Swings
200 Meter Run
36 Air Squats
** Runs don’t have to be exact. If it’s nice out run down your drive way/street & back or around the house.
** KB swings can be subbed with DB Swings or odd object swings. You could even put some clothes or books in a backpack or carry on if you’re traveling and use that! Just remember to keep good form.
Sometimes a little movement is exactly what you need to feel good & stay on track!
Don’t run away at the sight of this blog post title! Yes, I’m going to talk about mindfulness and things might get a little zen, but don’t worry… I’m not gonna tell you that you have to start meditating to PR all your lifts or start burning incense and chanting around your house to get rock hard abs! Instead this post is going to take an honest look at mindfulness and why you might want to consider gradually incorporating more of it into your life.
Mindfulness is the process of focusing your awareness on the present moment, while acknowledging and accepting your feelings, thoughts, and bodily sensations. It just means being fully present exactly where you are without being overly reactive or judging, but instead accepting and recognizing what’s going on with you.
Mindfulness comes in many forms and can look different for everyone.
Mindfulness can improve overall well being. Mindfulness is a way to check in with ourselves. It allows us to take a pause and explore how we are feeling and why we might be feeling that way mentally, physically, and emotionally. Practicing mindfulness can help us feel happier, more satisfied, and increase our focus.
Mindfulness can decrease stress, frustration, and aggression. Mindfulness is a state of mind that can allow us to step back so that we can thoughtfully respond to situations instead of emotionally reacting to them. Mindfulness has even allowed people to decrease their blood pressure and improve their sleep.
Still not convinced? Working Against Gravity describes the normal human response process kind of like this… Let’s say that you’re on your way to work and someone knocks into… you drop your coffee all over the sidewalk. You think “WOW what a jerk! Ugh, this is just great, I can see how this day is going to go.” You’re flustered, upset about your coffee, and maybe a little angry. These emotions get you seeking comfort in the form of an extra donut from the breakroom or a lunchtime McDonalds run. Your comfort seeking behavior gets you feeling bad about not sticking to your healthy eating, your eating for that day is ruined so you pig out on junk foods the rest of the day and vow to start fresh tomorrow.
Now it’s not always that extreme or that same scenario, but I guarantee we’ve all been guilty of a similar process. Mindfulness can give us just the right amount of pause so that we can prevent reactive behaviors like this!
Focus on your breath. This is probably the easiest way to focus your attention and be more mindful. Stop, relax your body, and focus on your natural breath in and out. You can listen to soothing music, sit in silence, or focus on the sounds that are around you. Counted breathing is also a great technique.
Mindful Eating. Mindful eating is a way to get back to enjoying and appreciating our food. It can help us lose weight or even just become tuned in to our bodies hunger signals. Easy ways to start eating more mindfully include…
Slowing down & sitting down. Sit down at a table to eat and chew your food. Try not to inhale your lunch, but instead try to enjoy each bite.
Get rid of distractions. Put down the phone and turn off the tv. Take a break from your work and focus on the food and who you’re with.
Listen to your body before, during, and after eating. When you’re about to eat, think to yourself “am I hungry?” We eat for a lot of reasons and many of them have nothing to do with being hungry. Are you bored, upset, happy, are you eating because of the time on the clock, or because your friends are eating? It can be okay to eat for reasons other than hunger, but can you identify your reason and recognize hunger? Same goes for while your eating. Try to stop when you’re 80% full. Finally, think about how you feel after you eat. Do you feel energized, do you feel sluggish, do you feel bloated?? Which foods make you feel better and which don’t?
Lose the labels. I’m not talking nutrition labels… I’m talking about when we label foods as good or bad. Labeling foods as “bad” can make us feel bad when we eat them and lead to guilt and anxiety. Focus on positive messages in regards to food, not negative ones.
Appreciate your food. Think about where your food came from, how it was grown or made, the care that someone put into what you’re about to eat. Try to eat foods that you can feel good about eating and improve your overall health.
Mindful Recovery (Body Scan). During a body scan, you do a literal “scan” of your body from one end to the other, focusing on each body part and recognizing and attempting to release tension in each as you move along. This can be a really good technique for those of us who hold tension in certain spots or tend to ignore body soreness. Becoming more aware of what our bodies are physically feeling can help us recover smarter.
Apps. There are tons of mindfulness apps out there that can lead you through mindfulness meditation or breath work like Headspace, Calm, and 10% Happier!
We challenge you guys to give mindfulness a try!
More mindfulness reading: