Change can be challenging. We like to think of change as an opportunity for growth. With the New Year right around the corner, many of us are beginning to think about those resolutions. Why wait until January to make a commitment to yourself?! You can start now and set yourself up for success by committing to focus on yourself and your habits for 6 weeks. You can do the prep work between now and the start of the challenge to not only get through the holidays with a healthier mindset, but roll into the challenge likes it’s no big deal with some major growth to look forward to.

We also hope that this challenge will create habits that cover the usual resolution suspects like weight, working out, eating well, etc… so you can shift your New Year’s resolutions away from health and fitness goals (because they’ll already be in place!) and make more goals surrounding having fun in 2019!

During our last challenge, we saw some awesome results and had great time working through the challenges & celebrating our weekly wins with our teammates. We hope you’ll consider joining us on this journey again! We introduced some awesome new opportunities the last time around and we’re excited to be adding more with this challenge! Stay tuned for what’s to come 🙂

Whole Life Challenge is part fitness, part nutritional and body composition, and part accountability challenges. Our goals for each New Year 2019 Whole Life Challenger are:

• Mental + emotional preparation for the longevity of a healthy lifestyle {awareness + action}
• Individual fitness gains
• Deeper knowledge and understanding of your own make up, so you can create more specific goals
• Creation of lasting habits for individualized nutritional and body composition success
• Physical & nutritional preparation to get you through LIFE and be the best version of yourself

You + Whole Life Challenge = Team CrossFit Austin

Challenge = Change // Goals = Gains

{What is it?}

While everyone wants to look and feel better, it can be a challenge to know how or where to start. The Whole Life Challenge focuses you on the key areas of your life that produce real, life-long changes. Playing together with your friends and family in a fun and motivating daily game, you’ll create new healthy habits that last long after it ends.

The Whole Life Challenge focuses on 7 daily habits that you will learn and create for yourself as you journey through.

These 7 Daily Habits are:

• • Nutrition. Your food choices have the single greatest impact on your health, well-being, and community. When you make choices that keep you healthy, you give yourself the fuel to fulfill all of who you are. There are 3 levels to choose from that allow you to start making changes in a realistic and attainable way.  {Choose the level that is right for you}
  • Exercise. Humans are designed to move daily. Whether through workouts, activity, or simply enjoying the full use of your body, daily movement keeps you healthy and vital. You’re already moving regularly with us!
  • Mobility. In a sedentary world, our bodies get stuck. Daily mobility and stretching helps you move the way nature intended and continue enjoying freedom of movement into your later years.
  • Sleep. Modern schedules tend to dictate how many hours of sleep we’re entitled to. A practice of increasing that time, even by a little bit, can make big strides in robust health. You set the sleep goals that are right for you.
  • Hydration. More than anything, your body is made of water. This habit ensures that your body gets enough of its most basic resources for life.
  • Lifestyle Practice. The {WLC weekly lifestyle practices}turn a life into your life. Learn to step back, take stock, connect, and turn your attention to what is really important to you.
  • Reflection. Looking back, looking inward, or looking forward, daily reflection draws your awareness to what is working and what needs your attention today.

{How Do I Play?}

The {Challenge} begins with taking your preliminary measurements and completing a workout (that can be scaled to your level) that will be repeated at the end.

Throughout the 42 day challenge you will post your scores in the 7 categories listed above. The Challenge is designed in a way that we can work as a team to check in with and support each other on a daily basis.

To close out the Whole Life Challenge, you will repeat the preliminary measurements and workout to gauge how far you’ve come! But, it doesn’t end there! The Whole Life Challenge is designed to help you make healthy lifestyle changes that last.

{How Do I Register?}

You can register and join Team CrossFit Austin through the Whole Life Challenge {website}. Make sure you do join our team to participate with the community!

{What’s New This Year?}

Well, for one, the challenge is a little shorter. What used to be an 8 week challenge is now a 6 week challenge, but regardless, the goal is still the same. We’re here to create long-lasting, healthy habits to

We have partnered with {Body Analytics USA} to offer fast, accurate body composition testing. Their Hydrostatic Testing method uses a three component model which separates the body into 3 areas:

• Bone, muscle and organs, along with connective tissue, collectively known as lean mass, sinks (is more dense than water)
• Body fat floats (is less dense than water)
• Total body water which is neutrally buoyant, but must be removed from your actual weight

By obtaining your dry weight and water weight, based on buoyancy, our specialized computer program can scientifically calculate your body fat as a percentage of your total weight. The ordinary scale cannot tell you if weight loss is muscle or fat while testing with Body Analytics will tell you exactly what took place with your body during your weight loss regimen.

This will be an additional service offered at CrossFit Austin both pre & post WLC. We will post back here with dates as soon as we confirm!

Single test – $49
Pre & Post-test – $80

Last challenge, we partnered with Grxub Prepared Meals and had healthy, delicious, COMPLIANT meals delivered straight to the gym. We are excited to be partnering with Jon and Grxub again this cycle!

There are still more exciting things to come for the New Year challenge (stay tuned)! Commit to yourself for 2019 and start your year out right by joining Team CrossFit Austin!

Well, today did not go as planned… Which is why you’re getting this post so late 😉 Something happened to knock the phone and internet out at the gym and working on my cell is not ideal.

I also had a ton of running around to do to pick up things for our upcoming 10 Year Anniversary Party!

Guys, I can’t tell you how excited I am for this! I’m going to plug it everywhere I can until party time, but meal tickets and raffle tickets are on sale now and trust me, you do NOT want to miss out on either! We have some super cool raffle prizes and tickets (for both the raffle and the food) are cheap y’all! As for the meal plates, you can’t have a party at a ranch in Texas without BBQ. AJ’s Ranch Roach Grill is one of our favorite go-tos down here in San Marcos. When I don’t want to cook, brisket it is! Tim has also known Andrew for years so we’re excited to support a friend.

Honestly, this whole party is put together by partnering with friends. I’ve spent the last couple of weeks reaching out to our friends and cohorts to bring the people and things we love together… Anyway, I have a ton of things to do this evening for this party so I’m going to get on with the recipe. Get your tix and I’ll see ya there! 🙂

African Groundnut Stew 

1 lb Ground Turkey
1Tbsp extra virgin olive oil
1 medium red onion – finely chopped
1 medium green bell pepper – finely chopped
1/2 cup chopped celery
3 cloves of garlic – minced
2 Tbsp fresh ginger – peeled and minced
2 Tbsp curry powder
2 large tomatoes – diced
1 bay leaf
4 cups chicken or vegetable broth
4 Tbsp natural almond butter – creamy or crunchy!
1 1/2 cups soybeans (edamame) cooked (I just use frozen in the steam bag)
1/4 cup fresh cilantro – chopped
1 lb baby spinach leaves
Salt and Pepper to taste.

Heat olive oil in a large pot or Dutch oven over medium heat and brown the ground turkey. Add the onion, bell pepper and celery and saute until soft and translucent, about 4 minutes

Add the garlic, ginger and curry powder and saute until fragrant. Be careful not to brown the garlic.  Add the tomatoes and bay leaf and cook, uncovered until tomatoes are slightly reduced, about 3 minutes.

Add the broth and bring the mixture to a boil.  Reduce the heat to low and whisk in almond butter until blended.  Add the soybeans and cook until heated through, about 2 minutes.  Stir in the cilantro and spinach.  Season with salt and pepper to taste!

This recipe is cozy and earthy and a great way to break out of your normal routine. Enjoy!

It’s kind of strange how food can bring so much comfort emotionally, but it really does! Over the weekend, Tim wasn’t feeling so hot AND we had his mother in town visiting. Sunday evening, it was chilly out, Tim was resting, and I wanted to make something cozy for all of us to enjoy while we watched a movie. If you haven’t figured it out yet, I love soups. I love to make soups, especially in my cast iron dutch oven. I wanted a nice hearty soup with warm fall flavors and this is what we ended up with!

It did the trick! We were warm, full, and happy. Tim got a little soup therapy, and I got the thumbs up from his mom so I’d call it a success! I know it’s Thanksgiving this week and there will be plenty of chow making the rounds, but if you need something quick and you’re tired of turkey, this can be on the table in under an hour. Enjoy guys!

Also, Happy Thanksgiving! Hope everyone gets some quality family time in this week. Tim and I are grateful to have all of you in our lives! XO

*Take note on the spice blend – I did not have Old Bay seasoning on hand, but I made an awesome mix on my own that I actually like better. Easy route, go Old Bay, but if you don’t mind spending another minute or two to mix it up, the alternate is awesome.

INGREDIENTS:

Alternate to Old Bay

Join us in celebrating 10 Years of serving the Austin Community!

What:

We are so honored and excited to be celebrating 10 Years Strong w/ CrossFit Austin! Serving the Austin community for the last 10 years has been no small feat, but one of the most rewarding! The relationships and journeys we’ve fostered have filled these walls with love. We hope you can join us to celebrate!

When:

Saturday, December 8
2:00 – 6:00 pm

Where:

The home of Linzi Newth

14015 S Turnersville Rd
Buda, TX 78610

*Next door to her awesome business – Remington Pet Ranch! Check them out for pet grooming, boarding, daycare.. They’ll even come pick up your pooch on their tricked out bus!

*Note – this will be an outdoor party so dress accordingly. Don’t worry though, there WILL be a bonfire! 

Who:

All members, families, friends, residents in the area! It’s a party y’all!

*Unless you’re dropping them off next door for a boarding/grooming/or daycare appt. Please leave pets at home. The party is at a private residence and we want to respect the space.

What else:

Male and Female members of the year awards
In years past it has been Push Up Man and Push Up woman, but with new ownership and a new decade ahead, we are excited to announce our new annual award – Stay tuned!

Superlative awards
Think high school year book 😉 Always a lot of fun and a good way to get to know your CFA community

Games
Corn hole, spike ball, frisbees, etc… You can also make smores at the bonfire if that’s your thing 🙂

Food & Brews

Usually we have our annual party at a restaurant or bar where everyone’s on their own and food and beverages can get pretty pricey. We’re thrilled to be able to offer discounted meal plates and beverages thanks to some of our friends! 

We are having BBQ plates catered from one of our favorite go-tos! Owned and operated by a long time friend of Tim’s, AJ’s Ranch Road Grill will be cooking up all kinds of goodies at a steal! They are even coming out to serve for us!

Brisket
BBQ chicken
Mac & Cheese
Pinto Beans

**We’re also excited to have custom printed cups for the occasion! We’ll have 3 kinds of beer from a couple of our neighbors! If you plan to drink beer you must be (21+) and must purchase a beer cup with or without a meal. Cups may also be purchased if you don’t plan to drink beer and just want a commemorative cup 😉 

NXNW Restaurant and Brewery on Slaughter lane –
Zombie Dragon IPA & Northern Lights Lager

Two Wheel Brewery in Buda
Buda-Ful Blonde Ale

We’ll also have some of the standards if craft isn’t your thing.

BBQ plates + CFA Cup $15  – Will include 2 meats and 2 sides, cup must be purchased if you plan to drink beer. (21+)  Water and tea will also be provided
PURCHASE HERE

BBQ plate (food only) $12 – Will include 2 meats and 2 sides – water and tea provided with meal plates
PURCHASE HERE

CFA Cup only – $5 – Cup must be purchased if you plan to drink beer (21+) You can also purchase without drinking beer if you just want the cup! 🙂
PURCHASE HERE

POTLUCK SNACKS/APPS – We’ll be setting out some additional snacks and appetizers for free. Help us stock the table and bring your favorite! Ex: Chips, salsa, guac, veggies/fruit/meat trays, potato salad, cole slaw (it’s outside so anything that needs to stay cool will do great!) crackers, cheese, sweets, etc…

*Email gen@crossfitaustin.com to purchase plates and cups

*RAFFLE TICKETS*

We are excited to be working with several of our favorite local restaurants and businesses for some awesome raffle prizes!

So far our prizes include:

Emmer & Rye Gift Cards
District Kitchen Gift Cards
Rosewood Gift Cards
Stronger Faster Healthier prize packs
Cryo + Compression session at Restore Cryo
Infared Sauna + Stretch session at Restore Cryo
Austin Weightlifting 1-on-1 Sessions
Massage with Heidi @ CFA

But, there is much more to come!

Email gen@crossfitaustin.com to purchase raffle tickets! All proceeds go to covering additional costs for the party and left over goes to our equipment fund! 

Raffle tickets
1 – $2
3 – $5
5 – $7
10 – $10

What do I need:

A lawn chair
Cash for raffle tickets if you didn’t pre-purchase and have FOMO
Warm, outside clothes or a blanket (just in case)
Potluck dish for the snack/app table
The meal and beer tickets you purchased
Your party pants

HOLY BURR! There is a reason that I moved out of Kansas and to Texas… cold weather. I will say… I’m glad it’s not raining anymore, but this is for the birds.

I say that, but guess where we are going for Thanksgiving next week? Yeah.. Kansas. My dad said they’ve already gotten their first snow. I honestly don’t mind that if I don’t have to be driving or getting out in it. I’ll take snow on Thanksgiving day when we can veg out and just watch it come down in the yard.

So, guess what I was craving with the cold weather? Chili. I’m not really a fan of the typical chili beans and I like a lot of “stuff” in it, so this is the recipe I came up with when I wanted chili MY way. With every recipe, you can add and subtract as desired, but I like to think this is a pretty good one. Tim would agree… we’ve had this twice in the last couple of weeks and he hasn’t complained. 🙂

Alright, put on your sweatpants and get to cooking! This will be ready in no-time. It’s not one of those chili recipes that needs hours to simmer so if you want a quick one for tonight – I got you covered.

Weeknight Chili 

INGREDIENTS
1 Tbsp Olive Oil
2 Lb ground meat of your choice – I like a mix of 1lb Bison and 1lb Beef
1 15oz can of black beans – drained and rinsed
1 15oz can of garbanzo beans – drained and rinsed
1 14.5oz can HEB fire roasted tomatoes
1 14.5oz can HEB diced tomatoes with green chilis
1 medium yellow onion – diced
2 cloves garlic – minced
1 large jalapeno – finely diced
1 poblano pepper – diced
1 large bell pepper (color of your choice) – diced
1 cup sweet corn (I use frozen)
*2-3 Tbsp chili powder – I like a lot in my chili so I use 3, but go to taste
1 tsp ground cumin
1 tsp dried oregono
*1/4 tsp cayenne pepper (Optional if you like spicy)
1/4 tsp garlic powder
1/2 tsp onion powder
1 tsp salt
1/4 tsp fresh ground pepper

For topping – All optional
Diced onion, diced green, fresh cilantro, sliced jalapeno, plain greek yogurt (I actually like this better than sour cream), sliced avocado, lime wedge, tortilla chips… make some cornbread… the world is your oyster.

INSTRUCTIONS

In a large pot (I use my cast iron dutch oven… let’s be real, I use it for EVERYTHING)… heat the olive oil over medium-high heat. Add the onions, jalapeno, bell pepper, and poblano pepper and cook for 2-3 minutes until they begin to soften. Add the garlic and cook another minute. Add the ground meat, stir and cook until browned throughout.

Add the seasoning and all your canned goods. Tomatoes (both kinds) – (note* If you can’t find those, about 30 oz of any diced tomatoes will do. I just love the flavors of those), black beans, and garbanzo beans. If you need more liquid you can add a little water or broth, but keep in mind the ingredients will cook down a bit and release some moisture.

Bring the chili to a boil, add the corn, then reduce the heat, cover and simmer for about 20 minutes. The longer you simmer the more the flavors will blend, but it’s pretty much ready at this point! Taste and adjust your seasoning if you prefer.

Put your coziest socks on, dish it out into nice deep bowls and load it up with your favorite toppings! Netflix and chili y’all.

Click the image to enlarge

CLICK HERE TO ORDER

AND SAVE THE DATE FOR OUR PARTY! Saturday, December 8th!

Happy Hump Day! I hope your week has been full of awesome things! It’s been a bit hectic around here, but that’s only because we are planning our 10 Year Anniversary Party! We’re so excited y’all 🙂

I’m going to keep this one brief because I have a ton of things to do for said party, so we’re going to get straight to the kitchen. I’m usually a savory breakfast person. Don’t get me wrong, I love pancakes and pastries, but if it isn’t paired with something savory, I’m usually not into it for breakfast. This recipe may be the exception to that.

It’s sweet without being overly sweet… if that makes sense… and like all my favorite things, you can customize this with your favorite toppings. I’ll share what I used, but also list a few other ideas for you. If you need a super quick breakfast option, this is the way to go. Enjoy!

The amounts I’m sharing made 3 bowls for us… adjust accordingly 🙂

Sweet Potato breakfast bowls

INGREDIENTS
2 Large sweet potatoes
1-2 Scoops protein powder (I used SFH churro, but I think a vanilla, coconut, or even chocolate would be good in this)
1 Large apple
1 tsp coconut oil
1/2 tsp cinnamon
1/3 tsp nutmeg
2 TBSP Almond Butter

Topping options
Raisins
Sliced Almonds
Chia seeds
Flax seeds
Rolled Oats
*Optional – a drizzle of date syrup, honey, or maple syrup on top

INSTRUCTIONS
You have 2 options with the sweet potatoes. If you prefer oven baked, wash and poke your potatoes with a fork several times. Wrap them in foil and baked them at 425 for 45-50 minutes…

**If you go the microwave route, start your apples first so they can bake while you prep the rest.

I do not have time or patience for that so I go the microwave route. Wash and poke with a fork 5-6 times. Wrap them in wax paper and microwave. Usually about 7 minutes, but if you do them together it may be a bit longer. Rotate them half way through and microwave until soft and fork tender. Cut open and let them cool for a few minutes before handling.

**Apples – Preheat the oven to 350. Wash, core, and dice your apple into cubes. I like to leave the skin on, but it’s up to you. Toss the apples in a bowl with coconut oil (liquid form) along with the cinnamon and nutmeg. Line a baking sheet with foil and spread the apples out on the sheet. Bake the apples for 10-15 minutes or until softened and golden. Your kitchen is going to smell amazing!

Once your potatoes have cooled enough to handle them (don’t let them get cold if you plan to eat this immediately) remove the skin and put them in a large bowl. Mash them up with a fork. Add the protein powder and mix it in well. If you’re having trouble mixing it in, add a little bit of liquid of your choice. I used coconut milk. You can also had more cinnamon and nutmeg to this mixture if you prefer. 

Dish out a bowl of the potato/protein mixture. Top it with a tablespoon of almond butter, the apples you just baked, and whatever else you prefer! Mine had raisins, chia & flax seed, sliced almonds, raw rolled oats, and a little drizzle of date syrup.

You could also skip the apples and do chocolate chips instead. I haven’t tried it, but I bet this would be good with some blueberries, shaved coconut, any other kind of nuts… It’s up to you! It takes on almost an “oatmeal” feeling so top it up however you want.

Even though I’m a savory breakfast person, I’ll definitely be making this again.

What do you call a pumpkin that has had too many Halloween treats???  (read the post to find the punch line…)

Happy Halloween! Today is the date that it’s acceptable to eat massive amounts of candy that’s been given to you by strangers! Don’t get me wrong, I love Halloween! I think growing up as a dancer elevated my love for costumes and dressing up. I still have a huge tub full of costumes… I think there is something really fun about getting to be someone or something else for a day and just live it up! In fact, a gal I knew when I lived in Kansas has the pleasure of doing it on a daily basis! If you want to be seriously amazed, check out her instagram.

Anyhoo… this post is about food, not expressing our other “selves” 😉 so let’s talk about sweets! Treats come in all forms! Halloween is a day for candy, cookies, baked goods, sweets of all kinds… I believe that there is nothing wrong with indulging from time to time, but I also believe that if you’re going to indulge it should be fully worth it. If you are trying to stay on track with your eating, days like today can be difficult, but I have a few recipes for some healthier alternatives to help satisfy that sweet tooth without binging on that overpriced store bought candy.

I have one recipe that I did and then I’m linking a few other choices so you have some variety. Check it out!

So this first one is the one I made. I love chocolate and peanut butter… who doesn’t? But, especially on the Whole Life Challenge, most of the good stuff that contains that combo is non-compliant. I actually made this recipe as a little energy bite that we could pop before or after a workout to give us a little boost, but it tasted so good that I have to share it as a treat.

Chocolate-Peanut Butter Coconut Energy Balls

INGREDIENTS

2 cups medjool dates pitted (roughly 20 dates)
1 TBSP Coconut Oil
3 TBSP unsweetened cocoa powder
2 TBSP Peanut (or Almond) butter
3 TBSP Chia Seeds
1 1/2 cup rolled oats divided
3/4 cup unsweetened shredded coconut 

INSTRUCTIONS

In a large bowl, cover the dates with 2 cups of boiling water and allow to sit for 10 minutes. This softens them and allows for a smoother mixture

Drain and pat them dry and add them to in a food processor with a steel blade.  Add 2 tablespoons of the water, your coconut oil, cocoa powder, chia seeds, peanut butter, and 1 cup of rolled oats.

Blend until smooth, scraping down sides. If you are having trouble with consistency, add a little bit of water (1 TBSP at a time) until the mixture blends smoothly. Then, add the remaining ½ cup of rolled oats and about 1/2 a cup of shredded coconut and pulse until it’s mixed in. You want to leave these roughly chopped for texture, but you do want them well mixed in.

Taste your mixture and make adjustments to the flavor if you want to.

Put the food processor in the fridge for at least 10 minutes before rolling into 1 tablespoon sized balls.

Coat your hands in coconut oil to prevent the mixture from sticking to you. Roll into 1 tablespoon sized balls, and toss to coat in remaining ¼ cup of shredded coconut. I actually added a few more oats in for the coating as well.

Let them chill in the refrigerator for another 10 minutes before enjoying. Keep them (if you have any left over) stored in the refrigerator.

Ba dum tss!