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Even in the midst of an epidemic, it is still extremely important that we are taking care of our bodies. Not only with exercise, but with our eating and maintenance habits such as performing daily mobility drills. I have listed a few stretches that will ultimately help us maintain proper positioning and form during our jerk/handstand push-up cycle. Just like taking your car to get its oil changed, it’s imperative that we keep up with “maintaining” our bodies and working on all aspects of fitness, which includes mobility. Give these a try!

• Downward dog holds (3 sets of 5)
  • Active stretch to open lats
  • Maintain active shoulders, neutral spine and pull head through

• Doorway lat stretch (2 sets of 30 sec holds each side)
  • Static stretch to open up lats for improving overhead mobility 
  • Right hand holding door frame, right leg extended behind left foot (then vice versa) 
  • Lean away from wall and continue to push away with arm not being stretched for deeper stretch

• Elevated Prayer Stretch (2 sets of 30 sec – 1 min holds)
  • Static stretch that helps improve lat and thoracic spine mobility
  • Pull elbows together while they rest on the chair (arms should form a “V” shape)

Hello again! Here we are with another week at home and another new concoction! I don’t know about you, but I love food of all cuisines. As I go through my week, I’ll have cravings for everything from sushi, to enchiladas, to curries, to bierocks…. This week… I wanted a curry.

The blend of spices that go into curries is so aromatic and curries actually have some food super powers! There are many different kinds of curries of course, but here are some benefits of the blend I made. Turmeric, if you haven’t already heard, is like powdered gold. It contains medicinal compounds like curcumin that aid in lowering inflammation and the risk of heart disease. It’s good for brain function and has even been found to be helpful in treating Alzheimers! There is so much more that turmeric is good for, but we’ll move on. Next up is cumin. Cumin is a good source of iron, aids in digestion, and has antimicrobial properties. Coriander helps regulate blood pressure and relieves skin inflammation. Cardamom improves breathing and oxygen uptake by opening the airways and contains cancer fighting compounds. Ginger is a natural pain reliever and can help fight cold & flu and garlic is full of vitamins, minerals, and antioxidants. Aside from being delicious, curries are a great way to naturally give yourself a boost.

Add in the benefits you get from all the veggies in this dish and dang! You basically have a bowl of health!

Give this a go and enjoy everything you’ll get from both a flavor and a health perspective!

Coconut Cauliflower (Chicken) Curry

*The chicken is entirely optional… Leave it out for a fantastic veggie based dish

INGREDIENTS
1 TBSP coconut oil
1 small yellow onion – diced
1 small head of cauliflower – cut into florets
1 medium sweet potato – peeled and diced
1 red bell pepper – sliced
1 jalapeno – seeded and diced
1 cup frozen peas
4-5 handfuls fresh spinach
1 tsp fresh ginger – minced
3 cloves garlic – minced
2 tsp cumin
1 tsp coriander
1 tsp cardamom
1.5 tsp salt
*optional – pinch of cayenne for heat
1 can full-fat coconut milk
1 TBSP each of lemon juice and lime juice
Pepper to taste
*Optional –
1-1.5 lb chicken breast or thighs – cooked and shredded
2 cups cooked basmati rice
fresh basil or cilantro to top

INSTRUCTIONS

If using rice and chicken, go ahead and cook that so it’s ready when the curry dish is finished.

Heat oil in a large dutch oven over medium/high heat. Add the onion, bell pepper, and jalapeno and cook until softened and starting to brown. Reduce the heat to medium/low when it’s close to done.

In a small bowl, mix together the cumin, coriander, turmeric, cardamom, salt & if using, the cayenne. In another small bowl, mix together the garlic, ginger, and 1 TBSP of the spice mixture until the garlic and ginger is coated. Set both bowls aside.

Add the sweet potatoes to the onions and cook for a few minutes. Then, add the cauliflower, coconut milk, and the mixture of spices and garlic/ginger. Stir well to combine and then cover and simmer on low for about 15 minutes (or until vegetables begin to soften). If it becomes to thick, you can add just a little bit of water to thin it out.

Add the lemon & lime juice, spinach, and peas and stir until combined. If using chicken, add that now as well. Taste and adjust by adding more of the spice mixture if preferred.

Serve over rice and top with basil or cilantro if you like!

Fun Fact! Coach Dylan used to work at a smoothie shop called “Fresh Factory” (where all their factors are fresh 😉 ) And this recipe comes from his days slingin’ smoothies! Give it a go if you’re looking for something a little different!

Date Smoothie Recipe

1 Banana
½ Apple
¼ Normal Size Avocado
2 Dates (Remove Pit)
½ Cup Almond Milk (I used almond milk, you can use whatever dairy or non-dairy milk you prefer, or even water)
Handful of Spinach (Or more, I put a good amount in, you really can’t taste it in the smoothie)
¼ tsp Cinnamon
Ice (I used five or six ice cubes that come from an ice trey, these are bulkier and thicker, you will have to use your best judgement to get consistency right)

**Optional**
1 Raw Egg
½ Cup Oats
½ Tbsp Turbinado (I used Turbinado, but you can use stevia, monkfruit, and or whatever you prefer)

Directions – Peel and chop the banana, apple, and avocado to make it easier to blend. Add all ingredients to a blender and blend well! Add more ice to make it thicker or more milk to make it thinner. Enjoy!

Hey Friends! It’s Wednesday again! Isn’t it crazy how getting out of our normal routine can make us lose track so quickly? Speaking of routines, I think one of the things I’m struggling with the most during these mandates is grocery shopping and cooking.

If you’re like us, we are trying to minimize our shopping trips as much as possible. Not only to minimize our own potential exposure, but to make it easier for others to minimize theirs as well. I have so many comments I could make on how many people I see that have no regard for others and make no attempt to distance, but I’ll save that for another rant post.

ANYWAY, I used to do 1 big weekly trip and then make several small trips throughout the week for additional items, but lately I’ve been trying to cut it to once every other week. Two weeks of groceries is a LOT of food and for a household like ours where our basket is generally about 70% fresh produce (Yes, really. No, we aren’t vegetarian… we just eat a ton of veggies) it’s been tough to figure out how to make that work.

My first attempt at buying two weeks of produce resulting in me having to toss some of it out. Tossing out food hurts my heart. Tossing out produce I didn’t even get to hurts my SOUL. We’ve been so slammed I just wasn’t able to cook what I had intended. I always try to use what I can, even if it’s not at it’s best and that’s why the ingredients in this recipe came together, but the outcome was so good I’ll definitely make this again!

I planned a little better on this last trip. I didn’t cut back at all on my produce list, but I lined out several freezer meals that used a lot of it before it will even have the chance to go bad. Stay tuned for some of those recipes coming up!

Enjoy, guys!

INGREDIENTS

1 Large Spaghetti Squash – cooked well and mashed
1 Red Bell pepper – diced
1 Small Yellow Onion – Diced
3 Carrots – peeled and thinly sliced
3-4 Handfuls of kale – ribs removed and torn into chunks
3 Cloves of garlic – minced
1 package Force of Nature Wild Boar (or ground turkey sausage, ground chicken, or ground pork)
Oil for cooking
1 TBSP Italian Seasoning (or the equivalent combined of basil, oregano, and thyme)
Salt & Pepper to taste

INSTRUCTIONS

Choose your cooking method for the spaghetti squash. Cook time is kind ofup to you. I wanted more of a mashed texture vs the “noodle” texture you can get from spaghetti squash so I cooked a little longer. I used my instant pot – cut the squash in half and scoop out the seeds. Coat lightly with olive oil. Place on the trivet with a cup of water in the pot. Close and seal the valve on the lid. 5 minutes on high pressure and 10 minute natural release. For more of a “noodle” texture, vent the valve and remove after the 5 minutes.

If using the oven – preheat to 400. Cut the squash in half and remove the seeds. Poke a few holes in the skin side with a fork and coat the flesh side lightly with olive oil. Place face down on a baking sheet and bake until desired texture. About 30 minutes for the “noodles” and up to 50 for a mashed texture.

Heat a little oil in a pan over medium high heat. Add the meat you are using. Season with salt, pepper, and Italian seasoning and cook, breaking it up into small pieces until browned. Removed from pan and set aside.

Add the onion, carrots, and peppers along with a little oil if needed. Saute until they begin to soften. Add the garlic and the kale and cook, stirring frequently until the kale reaches the desired texture and has a bright green flavor. Add the meat back to the pan and mix well. Taste and adjust seasoning as desired.

Once the squash has finished, remove and let it cool until you can handle it. Then, scrape out the “noodles” or scoop into a bowl and use a fork to lightly mash. Divide it into your serving or storage bowls and top with the meat and veggie mixture.

That’s it! I was able to rescue some of my veggies and create a delicious, healthy dish!

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*A note on registration – If you go directly through our team link it should add you to our team automatically. If you use the registration + donation or the “pay what you can” option, you’ll have to go into your profile and search for CrossFit Austin to join our team. Regardless of the option you choose, make sure you join our team to receive all of the communications and accountability! 

As we prepare to start “The Journey” this weekend, I just wanted to shed a little more light on what to expect! Some of you have done the Whole Life Challenge with us in the past, for some this is all brand new, but for everyone, The Journey has a lot of new things to offer!

The Whole Life Challenge is comprised of 7 Daily Habits – Nutrition, Exercise, Mobility, Sleep, Hydration, Well being, and reflection.

Happy Hump Day! I hope everyone is doing well. I hope everyone’s friends and families are safe and well in this time. I also hope that many of you will join us on “The Journey” starting this weekend! If you have never done it, you’ve likely seen us post about the Whole Life Challenge. We’ve been running the 6 and 8 week cycles for a few years and it brings something new to light for me every time. I won’t spend a ton of time telling you about it here because I’ve already done a video and a blog post ((CHECK THIS OUT)) but I’m really excited about the next cycle. It’s going to be different in a lot of ways that I think all of us could really use right now.

In honor of the upcoming challenge, I’ve actually chosen to share a recipe I’ve already posted before. I’ve been writing this blog weekly for about 2 years now (WOW) and this is the first time I’ve ever repeated! This is not only compliant for the nutrition portion of Whole Life, but it’s just so dang easy and delicious.

One last note on “The Journey” Whole Life Challenge – this is a tough time for a lot of people and there is SO MUCH GOOD that comes from this challenge. If you’re interested, but concerned about paying the registration fee, please email me gen@crossfitaustin.com

The CEOs of WLC have opened a registration option to make this more accessible to people in this time. 

Easy Breakfast Hash:

INGREDIENTS
2 TBSP Coconut oil (add as needed when adding kale)
1 large butternut squash – peeled and cubed (you can also buy pre-cut at HEB to keep it easy)
1 large bunch of kale or appx: 3/4  of a 4 oz. bag chopped with thick stems removed
1/2 medium sized red onion
1/4 cup pine nuts
1/2 tsp smoked paprika
Salt & Pepper to taste
*Optional – red chili flakes

INSTRUCTIONS
Heat 2 TBSP oil in a large skillet (the bigger the better for when you’re adding the kale). Saute’ the onion and butternut squash until the onions begin to turn translucent and the squash begins to soften. It will turn a bright, beautiful orange!

Add the paprika (more if you like) & pine nuts and stir for about a minute (also add red chili flakes if using)

Begin folding in your kale. You may have to do it in chunks. It will shrink as it cooks. Don’t let the kale get too dry. This is where you’ll start adding in a little more coconut oil as needed. Don’t go crazy though, it shouldn’t be “wet.”

Cook until kale is a rich green color and has softened some.

Serve with your choice of sausage, bacon, hard boiled or fried eggs and some fresh avocado! This week I packed the meals with 2 hard boiled eggs along with both bacon & sausage. This meal keeps well and reheats well for a filling breakfast. Enjoy!