This is me. A piece of the puzzle that makes me who I am.

I was so scared! 

I didn’t want to have surgery. Breaking my hip and repositioning it and then wearing a brace for almost a year.   To a 10 year old that sounded awful.  

But what was the alternative? 

Exercises that I had to do two times daily and a 3 mile walk every single day.  😳 Again to an 10 year old, that sounded overwhelming….but it was still a better option to me than the alternative.   

And so it began. 

My parents helped me map out how many times I would have to walk up and down our mountain dirt road to equal 3 miles. And every morning and evening I would lay in bed, completing these tedious and annoying exercises.  

From about 8 on my hip imbalance progressively got worse and manifested itself in being severely pigeon toed. In going to specialists we found there was two options. Surgery or trying physical therapy & an exercise plan to see if we could correct things before they continue to progressively get worse.   

 My parents strongly encouraged me to try the physical therapy route before we consider surgery and I was on board. Surgery and wearing a brace for a year sounded awful.  I wanted nothing to do with it. However, the walks and the exercises every single day that sounded dreadful.

To be honest, I feel like first memorable experience with hardship and adversity is what began to build and teach me resilience, commitment, and dedication. 

Every morning, I would wake up earlier than my brothers. I would complete my boring exercises in my bedroom while it was dark and quite. No one but my dad was awake yet. When I was finished, I would bundle up and head outside to complete my mile and a half walk. All alone while my brothers were fast asleep in bed.   

I’d go to school, walk home from the bus and head out for my 2nd mile and half walk. All the while my brother and neighbor kids were riding bike or canoeing in the irrigation ditch outback. And there I was walking up and down dirt road. Having to intentionally consciously think about every step. Concentrating on how I placed my foot every step, thinking about the position of my hip and hoping that this would work. 

I did this for an entire year. 

Through beautiful spring mornings where the dew glistened on every blade of grass in the hayfield to the gorgeous fall, where frost would slowly melt as the sun would rise.  In the beautiful summer mornings where the wrestling Aspen leaves would fill my ears with song and through the mountain snowstorms that felt like the clouds would never stop dumping the fluffiest white snow all over. As my snow boots took one step in front of the other. I felt proud that I committed to do the work.

I feel like the story is similar to so many of our clients. To get the results we desire without taking the shortcut can be a lonely hard road.  Sometimes while others play, it means dedication when we don’t want to be. It means commitment when we want to let it go.  It means facing adversity head on when we would just like to turn and run.  

A year later revisiting the specialist they couldn’t believe their eyes. My hips and gate had virtually transformed to be close to normal. No surgery was needed, and I was able to stop my rigorous routine of walking and exercises.  However they emphasized the need to continue to focus on every step, ensuring that everything stayed balanced as possible.  

I’m not here to judge you or shame you if you choose to take the easy path.  But if you did, where are you now. Have the results stuck. Are you happy with where you’re at or is there still progress that needs to be made? 

I’m here to remind you that WE ALL need to do the work to get the results. 

I will not say it won’t be hard, because it will be. I’ve been there, it sucks. However, you working for your results and for what you desire will taste so much sweeter than taking any shortcut.  

My team and I are here for you, my friend. 

Every single one of us has experienced adversity, setbacks and challenges, and although we may not handle each of those perfectly, we’ve chosen to be resilient and forward.  

And we can help you do the same.   

Please know we’re here for you to guide you on your journey to elevate your health! 

Certainly! Here’s a list of some great pre and post-workout snacks to fuel your fitness journey:

Pre-Workout Snacks:

Banana with almond butter
Greek yogurt with granola
Oatmeal topped with berries
Whole grain toast with avocado
Energy balls made with nuts and dates
Apple slices with peanut butter
Rice cakes with hummus
Smoothie with spinach, banana, and protein powder
Trail mix with nuts and dried fruit
Whole grain crackers with turkey slices or cheese.

Post-Workout Snacks:

Protein shake with whey or plant-based protein powder
Grilled chicken or salmon with sweet potatoes
Cottage cheese with pineapple or berries
Quinoa salad with vegetables and chickpeas
Greek yogurt with honey and nuts
Tuna or chicken wrap with whole grain tortilla
Hard-boiled eggs with whole grain toast
Chocolate milk or a protein smoothie
Hummus with carrot sticks or whole grain pita bread
Grilled tofu or tempeh with roasted vegetables.
Remember, these are just some ideas, and you can mix and match according to your taste preferences and dietary needs. It’s essential to find snacks that provide a good balance of carbohydrates and protein to fuel your workouts and support muscle recovery. Stay hydrated, listen to your body, and enjoy your fitness journey

Hi everyone, welcome to today’s live! I’m very excited to be here with you all. Today, we’ll be discussing
the importance of getting movement outside over the summer and how it can be a nice break from the
monotonous gym routine. It’s been raining like crazy here in Colorado, but hopefully those of you in
Minnesota are enjoying all of your sunshine. I’ve heard it’s already been really hot, so if you’re going to be
sweating anyway, we might as well make it fun and make it work for you!
Summertime is the perfect season to break free from doing all of our workouts indoors and enjoy the
beauty of the great outdoors. It’s a time to get moving, connect with nature, and go on some adventures!
So, why is it not only fun, but important to prioritize outdoor movement during the summer? Great
question that nobody asked.
First and foremost, getting movement outside allows us to soak up some sun and in addition to looking
tan, we also get to absorb that much-needed vitamin D. Good news is if you’re like me and don’t get to be
tan, you still get Vitamin D! Vitamin D is essential for our bone health, immune system and overall well-
being. Plus spending time outdoors can actually boost our mood, reduce stress, and increase our energy
levels. There’s a reason “go get some fresh air” is a legitimate tip a lot of the time.
Another incredible reason to embrace the outdoors is the vast playground that nature provides.
Depending on where you live, you have hiking trails, bike paths, lakes, mountains, and so much more. My
personal favorite is mud. But there’s something for everyone! You can still enhance your physical fitness
the way you do inside, but you also get to stimulate your sense, get in a better mood, and take a break
from your daily routine which likely takes place mostly indoors.
Summer movement is also a great time to make memories with people you love who may not come to the
gym with you. I’m blessed to have a spouse, parents, and friends who love to come to the gym with me.
However, there are a lot of people I love to spend time with who won’t ever come in a CrossFit gym, but
are up for a hike, or some beach volleyball, or a bike ride, even if we’re biking to breweries. These
experiences not only strengthen our relationships – I don’t know if you’ve ever almost died on a backpack
trip with acquaintances, but I have, and let me tell you, you get really close to those people, but they also
promote healthy habits. AND a lot of these experience can be done with your young ones, which models
a healthy lifestyle for your kids. Encouraging them to be active and to spend time outside will help them
develop those habits long term.
Lastly, we can’t overlook the positive impact of outdoor movement on our mental health. I’m sure we have
a handful here who attend some yoga classes during the week; pick up your mat and go do your yoga in
the yard or at a park! Get off the treadmill and do your run or walk along the scenic route. Even if your
workouts will still take place in a gym setting, do your cool down outside and practice some meditation.
Doing your normal movement outside can have a remarkable effect on reducing anxiety, boosting
creativity, and improving our overall mental well-being. So, let’s prioritize our mental health this summer
and make an effort to get outside.
Now that we know why outdoor movement is so important, let’s move on to some practical tips to help
you make the most of the warm months.
Tip #1: Set goals and create a plan. Decide on a few activities you want to try doing outside this summer
– I’d suggest one you already do and one new one. If you swim laps at the indoor pool, give the outdoor
pool a shot and then add in some hiking with the family. If your family goes out for an ice cream night
once a week, ride your bikes there instead of driving, and then try a new outdoor sport like tennis or golf.

Pick your activities and then make a schedule and commit to it. If you struggle committing to things like
this, recruit a buddy and make it a regular appointment.
Tip #2: Stay hydrated and protect yourself from the sun. I don’t need anyone passing out because they
decided to do their workout on 110-degree pavement instead of their air conditioned gym and they forgot
to drink water. Fill up your water, maybe even pack a second one, apply sunscreen regularly, and wear a
hat and sunglasses when it’s feasible. Safety should always be a priority when enjoying the outdoors.
You’ve got cars, weather, wildlife, lots to think about so take these into consideration, and don’t do yoga
next to a tree during a thunderstorm and then blame me.
Tip #3: Explore local parks and trails. You don’t need to travel very far to find hidden gems near your
home. Get online and research parks and trails nearby, I personally use an app called “All Trails” and you
can pick a trail based on difficulty, proximity, loop vs. out and back, terrain, shade, elevation gain, dog
friendly, bird watching, just about anything you can think of. It’s a great way to discover new places and
connect with your community.
Tip #4: Make it a social affair. I mentioned this a little bit before, but invite friends or family, or even join a
local group or club related to your preferred activity. If you live in an area with a larger population, you can
try the app “meet up” and find people doing any activity you enjoy. Two of my friends met during a flag
football meet up group and now they’re married. Sharing these experiences with others not only adds fun
but also provides accountability and motivation.
Tip #5: Related the tip #1 but it’s so important I’m going to say it again – try something new! Summer is
the perfect time to step out of your comfort zone and give something new a try. Not every activity is going
to be the best fit for you. There are SO MANY options! If running on a sidewalk or biking down a mountain
isn’t your thing, give frisbee golf a try, join a kickball league, go hit golf balls at the range, and be okay
with being a beginner and enjoy the process of learning again. As adults, we’re generally pretty nervous
to learn a new physical task. Find a buddy and learn together, I promise you’ll have fun.
Thank you all again for tuning in. Have an amazing summer and I’ll see you outside!

 

 

 

We might need to dive into whats in your head versus whats on your plate.

 

We are talking this week about slowing down and keeping it simple!

But here is the question, after 4 weeks – 6 weeks – 8 weeks are you willing to stay committed.

Why are you wanting to do this?
Why do you want to change your health?
Why do you want to have more energy?
Feel more confident?

If you find that you can’t sustain the habits after 2-3 months then we need to dive into more what is in your mind that what is on your plate.

 

Micah realized that learning to fuel for his super busy, active job was key. And when he got there, his energy was endless!

No more wanting to fall asleep on the drive home.

No more afternoon crashes.

Just sustainable energy all day!

 

 

1. Eat 30 grams of protein for breakfast! You will be surprised how much this impacts your energy, output and focus for the day.
2. Get a minimum of 7 hours of sleep! Less than this and we are sleep deprived. Hit 7 consistently and you will feel SO MUCH BETTER!
3. Eat 3 servings of veggies each day! I don’t care if it’s the same three veggies, just eat them! Your digestion, gut health and mental clarity will drie you to go all in on this!
4. Get outside for at least 15 minutes everyday (even with it’s cloudy)! The difference that this will make on your mental and physical health will be incredible. Give it 21 days and tell me how you feel!

1. Understand the Metrics

The first step to maximizing the use of your WHOOP data is to understand the metrics it measures. Here are some of the key metrics and what they mean:

• Heart rate: This is the number of times your heart beats per minute. It gives an indication of your cardiovascular fitness level and the intensity of your workouts.
• Heart rate variability (HRV): This measures the variation in time between each heartbeat. A higher HRV indicates better recovery and a lower risk of injury and burnout.
• Sleep: WHOOP tracks the duration and quality of your sleep, including how much time you spend in each stage of sleep.
• Recovery: This metric takes into account your HRV, sleep, and other factors to give you a score indicating how well your body has recovered from previous workouts.
• Strain: This measures the intensity and duration of your workouts and gives you a score indicating how much stress you have put on your body.

By understanding these metrics and how they relate to your body’s performance, you can start to optimize your training and recovery.

1. Use the WHOOP App

The second step to maximizing the use of your WHOOP data is to use the WHOOP app. The app provides a dashboard that shows you all of your metrics and allows you to track your progress over time. You can also set goals and receive personalized insights and recommendations based on your data.

Here are some tips for using the app:

• Check your recovery score each morning: Your recovery score is a key indicator of how well your body has recovered from previous workouts. Use this information to adjust your training intensity and volume for the day.
• Set goals: The WHOOP app allows you to set goals for various metrics, such as sleep and strain. Use these goals to stay motivated and track your progress over time.
• Review your sleep data: WHOOP provides detailed information about your sleep, including how much time you spend in each stage of sleep. Use this information to optimize your sleep habits for better performance.
• Use the strain coach: The strain coach is a feature in the WHOOP app that provides  recommendations for how much strain you should be putting on your body each day. Use this feature to optimize your training volume and intensity for better results.

1. Take Action on the Data

The third and final step to maximizing the use of your WHOOP data is to take action on the data. Simply tracking your metrics is not enough. You need to use this information to make informed decisions about your training and recovery.

Here are some examples of how to take action on your WHOOP data:

• Adjust your training volume and intensity based on your recovery score and strain coach recommendations.
• Use your sleep data to optimize your sleep habits, such as going to bed earlier or avoiding caffeine in the evening.
• Identify patterns in your data, such as how your HRV changes based on your diet or stress levels.
• Use your WHOOP data to identify areas for improvement in your overall health and wellness, such as increasing your daily activity level or reducing your alcohol consumption.

In conclusion, WHOOP provides a wealth of data about your body’s performance and can help you optimize your training and recovery for better results. By understanding the metrics, using the WHOOP app, and taking action on the data, you can maximize the use of your WHOOP data and achieve your health and fitness goals

 

You’re halfway (or maybe not even halfway) through a workout, and you hit a wall.

At this point, you have three options:

1-Slow down
2-Try (and let’s be honest, probably fail) to keep the same pace or weight
3-Move faster (or lift heavier) to get the damn thing over with

Most of us probably end up “choosing” #1—even if it isn’t really much of a choice. When you hit a workout wall, you usually have to slow down your pace or drop weight if you want any hope of finishing the workout within a cap or with a result you can be proud of.

But what if I told you there was a world where #2… or maybe even #3… was possible?

 

Dialling in your nutrition with a 1:1 coach can make it possible.

What are your Favorite Pre-workout snacks?

Here are a few of our Favorites:

Protein shake with Cyclic Dextrin – Jet fuel in a Workout!

Oatmeal with protein powder added

Oatmeal with PB2 and protein powder

Nonfat greek yogurt and dry cereal

Jelly toast & 2 light string cheeses

Toast and Jam / collagen & a little nut butter

Banana on toast with almond butter & collagen

Sweet Potato & lunch meat

Rice & Chicken or potatoes

Quinoa & Ground Turkey

Protein Shake & Fruit Snacks

Rice Cakes or Rice Rollers and
Uncured Lunch Meat

Tuna & Rice

Egg Whites & Potatoes

Apple or Applesauce and string cheese

Cottage cheese with fruit

Protein Smoothie with frozen fruit

Turkey on a Rice cake with whipped cream cheese

Rice Cakes with collagen and nut butter

 

Share yours in the comments!

What is the number #1 reason you are struggling to be consistent?

 

 

You’re trying to do too much too quickly. 

Find 1-3 core habits that you can stick with no matter how crazy life gets and then if you want to add in other things when you have the capacity and life allows you to! 

For example:

 3 Core Habits might be – 

Eat Protein at every meal

Drink 60 oz of water

Get 5k steps / day.

If this is too aggressive perhaps start with one….Drink your water.  Master that for a week or two and then add in another.