Kitchen Adventures || Kicking off “The Journey”

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

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



Easy Breakfast Hash:

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


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!


April Athlete of the Month || Julia McAdams!!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our April Athlete of the Month is Julia McAdams! Julia found her place in our family very quickly! She’s always up for a good time and you can bet she’ll be the first to say hello at any of our social events! Julia is hungry for growth and the coaches certainly notice how hard she works in class! She is incredibly coachable and we’ve seen so much progress in her short time with us! Even in these uncertain times, she’s been consistently jumping in on our live classes and zoom socials! She has so many of the qualities that we look for in an athlete of the month! Julia, the CFA Team is proud to honor you as our April Athlete of the Month and as an awesome part of this team. Thanks for your all your hard work and we look forward to seeing all you accomplish in the years to come! Congratulations!

State your Name and/or Nickname please:
Julia- Juls- Julia Gulia- JMAC
Words to live by?
Don’t tell me I can’t (it’s even tattooed on me)
What is your fitness background?
I grew up swimming competitively starting at age 6. I swam as a US National level swimmer though high school and went on to swim Division 3 in college. During my sophomore year I was doing terribly in classes and knew something had to give so at the end of the season I gave it up to focus on my degree. I didn’t do much working out for years, which put on some weight, until I went through a terrible breakup and my father suggested I get a personal trainer. That got me back into lifting and I ran my first 5k. I was hooked and that slowly became longer and longer races eventually I made the transition to triathlon relying on my swimming background. I had to stop for a little while to have hip arthroscopy, torn labrum and top of my femur shaved. When I recovered I started doing half ironmans- I have done 13. And somewhere in there did 2 marathons- and no I don’t intend to do any more marathons!
How long have you been CrossFitting?
I started Crossfitting when I moved to Austin in May last year.
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
Luckily I had been doing bootcamp workouts in Massachusetts for a few years. So it wasn’t totally foreign. I didn’t realize how much I would enjoy the strength workouts and learning new skills.
What’s your favorite part of CrossFit Austin?
I love the community. The biggest thing I have missed in this whole COVID thing is not being face to face with everyone from the gym! It is really nice to have a group of people to hang out with and talk to that are not from work.
Current Training Goals/PRs?
I am considering a possible return to triathlon and maybe half ironmans. Simple answer is I just really want to be able to do a DAYEM pull up and double unders!

What advice do you have for folks just starting out in CrossFit?
Enjoy it. Push yourself when you can. Listen to your body and know when to back off.
Things look a little different right now, how are you staying focused in your training and in your life during this time?
I am working hard to make sure I train almost as much as I would if everything was normal anywhere from 5-7 days a week. I had hoped to be a bit better about yoga daily but I’m trying. Its interesting to be doing these workouts on my balcony and in my living room. I have now mastered the wall kick up to handstand while being home!

What is your cheat meal go to?
Chic-FIl-A, Gummy Candy, and lately Oreos
How do you use your fitness outside of the gym?
I still run most weekends or ride by bike. Hikes with friends.
Tell us about a moment you felt most proud of yourself during a workout.
If I am able to put that Rx next to it- they are still not all the time so its nice.
What are the biggest challenges you’ve faced in your fitness journey?
Learning the lifts… and I am still learning
If you could create a WOD and name it for yourself, what would it be?
DoubleD- 20 min AMRAP Partner Workout-

While one partner 400m run

Other partner completes rounds of
12 air squats
10 Cleans
8 rows
6 push ups (pick up where your partner left off)

What keeps you going on the days you don’t feel like it?
I go at 530 not too much time to think about it. And the 530 coaches and crew keeps me coming!
What are your hobbies, interests and/or talents outside of CrossFit?
Yoga, meditation, swimming, biking, running, hiking, movies, good meals, cooking, wine
Tell us something we don’t know about you…
I’m a certified Yoga Instructor and a Chemical Engineer for the Army (well I think a few of you know this)
Leave the fine folks of CrossFit Austin with some parting words…
Thank you all for being such a welcoming community for me when I moved here all by my self from Massachusetts! As they would say back home- WICKED PISSAH!

Whole Life Challenge || The Journey


For those of you who’ve participated in the Whole Life Challenge with us before, things are going to look a bit different this time.

For starters, this challenge is 12 weeks long vs the regular 6 weeks. Hence, the name “The Journey.”

While the 7 daily habits are still in place (nutrition, sleep, exercise, mobility, hydration, reflection, and well-being) the focus is not so much on the points and trying to be perfect every day.

Rather, we are focusing on finding some regularity in our lives, connecting on a different level and supporting each other in creating and maintaining healthy habits without beating ourselves up when our days don’t go as planned.

Even the daily habits are adapting a bit based on our current situation. Our grocery shopping trips and for some, even the availability of certain things has changed so the nutrition portion of the challenge is gaining a bit of flexibility to accommodate. You’ll also see some of the well being practices tailored to suit our current lives.

While this is scheduled for 12 weeks, you have some freedom within that. You can go all in, choose to use this as a check in for yourself where you’re on for 2 and off for 2? Maybe you choose 1 of the 7 habits to put your energy into for each week and just cycle through. It’s really up to you. Registration will remain open for the first 6 weeks so you can join at any time up to that half way point.

We’re aiming to take the pressure off by also incorporating a weekly meal plan for anyone interested. We plan to alternate each week between a Nutrivore diet and a Plant Based diet so there is something for everyone!

The point is, this 12 week journey is meant to help us dial into ourselves, create some structure where we are lacking, but also allow the grace we need to make progress in a time like this. And we can’t forget about the accountability and connection that so many of us need! We hope you’ll consider joining us. We’ve run several of the 6 week cycles over the years and I take something new from it each time. We’re really excited to see how “The Journey” plays out.

Lastly, this challenge isn’t JUST for our members. We’re hosting a team, but if there’s someone else in your house hold, or even across the country that you would like to invite to join us, please do! Just use the link that connects directly to our team.

As always, feel free to reach out to me with question and we look forward to this adventure with you!





Starting on April 11, we’ll be opening up our first 12-week Journey. This will be different from our traditional Challenges. We’ll be approaching community, accountability and growth from an entirely new perspective.

The conditions around us aren’t always ideal. We’ve updated some of the 7 Daily Habits to help you make the best decisions you can in a dynamic environment. No matter what is happening around us, we are always on the Journey and it’s important to stay engaged with what is important, regardless of the circumstances.

Growing an ongoing community of people who are committed to long-term growth, supporting each other, and being prepared in body and mind for what the world places at our doorstep.

As a daily opportunity to continuously shape ourselves into the people we’re committed to being.

The 12-week Journey allows you more time to experiment with the 7 Daily Habits and the best way to incorporate them effectively into your life.

The extended timeframe gives you the flexibility to take the Journey at your own pace. A couple of days missed or to focus on one or two important things doesn’t eat up a large chunk of your time in it. Maybe you work 2 weeks on, 2 weeks off? Or focus on 1 habit for all 12 while cycling your focus on the other 6 habits through the duration. There are so many ways you can play this.

Rather than a “Challenge” where you aim for the best score possible or you’re “on” or “off” the wagon, the Journey invites you to take this time to connect, be committed in a new way, settle in, experiment, drill down on individual habits, learn, and grown on your own personal journey

READ MORE about this online challenge HERE

Kitchen Adventures || Elk Stuffed Sweet Potatoes

Happy Wednesday! I think everyone is on the same page with the fact that it’s tough to keep track on the days. Hopefully, everyone caught last week’s post. If not, the first point was to establish a schedule. Our days look very different now and you don’t have to have a super strict schedule, but setting up some timelines for yourself and a few healthy boundaries is always a good idea!

Another thing that’s helped me tremendously is hopping in on the live classes all the coaches are running! Not only do I get to move my body, but I get to check in with all the coaches and our community members that are logging in too. It helps to bring me into a normal cycle and keeps me sane!

Luckily for us, our eating habits haven’t changed a whole lot. Like I mentioned last week, it took us a little bit to get the hang of our “new normal” and we were not eating much because we were so busy, but we’ve really been making a better effort to sit down and eat together.

When the grocery stores were hit hard, we bought a bunch of the Force of Nature meat at the gym. Honestly, other than chicken and fish, that’s what we use anyway! We are always stocked up on sweet potatoes and the rest of it is pretty normal fair for us too so this recipe came together very quickly and easily!

I understand your access to certain things may be limited in this time, but this recipe would be great with ground beef or venison too. Use what you can get your hands on and feel free to message me with any questions about substitutions!


1 lb Elk (or ground meat of your liking)
1 large shallot – sliced thin and roughly chopped
2 medium sweet potatoes – baked (I used the instant pot)
1/4 cup golden raisins
2-3 handfuls fresh baby spinach
1/2 tsp Cinnamon
1 TBSP Tarragon
Crumbled goat cheese to top
Salt & Pepper to taste
Oil for cooking – I used grapeseed


Cook your potatoes with whatever method you prefer. While they are cooking, slice and rough chop a large shallot.

Heat a skillet over medium high heat and add a dash of oil. Add the meat. Season lightly with salt and pepper and cook until browned. Drain any excess liquid from the skillet and then add the shallot, raisins, tarragon, and cinnamon and cook until the meat is cooked through and shallots are softened. In the last minute or so, add the spinach and mix in until lightly wilted and bright green. Taste and adjust seasoning to preference.

When your potatoes are finished, let them cool until you can handle them. Slice open and use a fork to gently fluff the flesh. Spoon the elk mixture into the potato and top with some crumbled goat cheese!

I served this with Brussels sprouts roasted with sliced garlic and topped with sea salt and a drizzle of honey.

All finished in about 30 minutes! Enjoy!

Kitchen Adventures || The COVID-19 Kitchen Chronicles

The world is very far from normal right now… Everyone’s lives have been completely turned upside down. Many are still going into work as essentials and risking their own health for the sake of others. Many are home without any work because their establishments were forced to shut down. Many are scrambling to figure out how to make “working from home” a viable and productive option. None of this is how we saw 2020 going and none of it is ideal, but try to remember that it’s only temporary.

No matter which category you fall into, I’m willing to bet that your normal diet/food schedule has also taken a hit. For us, we’ve been so wildly busy trying to take our business online that we’ve hardly been taking in enough calories to support the long days we’re working. With the restaurants unable to do business, some of you who rely on going out to lunch on your break may be struggling to find a new normal, and I’ve heard from MANY who are home all day, whether or not they are working from home, are finding themselves binging more than just Netflix.

So, how many times throughout your day have you found yourself at the fridge or the pantry? Eating can very quickly become a way to cope with boredom or anxiety. Without structure, that habit can take hold and hang with you even once your days go back to normal.

I was going to post a recipe today, but I decided to save it and just talk about some things that can help you stay on track during this time. I understand that your grocery shopping probably looks a little different too with all the folks stock piling. It’s difficult to get some things right now, so just do the best you can and be kind to yourself about it.


Establish a schedule

This is important for all of us. If you’re still going in or working from home, you’re likely working longer days, but it’s so important that you line our time for yourself to sit down and eat. Read that again. Sit. Down. And. Eat. Not only are you doing what your body needs to make it through the day, but by scheduling time for your meals you’ll give yourself a little break from the madness to breathe and rest. Even if it’s quick, don’t stand or walk and eat. Sit down, have your meal, and allow yourself a moment to collect.

If you’re one of those hanging out in front of the refrigerator (or pantry), you need a schedule too. You probably need a schedule even more so because now you’re just looking for things to fill your time. Take this even further and try to create a “new normal” schedule for yourself each day. Set your alarm and get up at the same time. Set your meals. Schedule time to go outside and walk or exercise. Schedule time to veg out a bit (but don’t go overboard). Plan time for reading or finally learning how to do that thing you’ve always wanted to learn. Schedule time for chores… whatever it is!

For all of you though, set a time for each meal and stick to it as closely as possible.

Continue to Plan/Prep – or – Start Planning/Prepping!

If you are used to doing a weekend meal prep and having meals available throughout the week, don’t stop that now! You can probably minimize it a bit if you do find yourself with more time to cook throughout the week, but don’t stop entirely. Having a plan of what you’ll be eating throughout the week sets you up to stay on track!

For those of you working really long days, having something that you can just pop in the microwave or take out and eat will take a lot of pressure off of you. Yes, it’s a bit of a time commitment on the weekend, but then you’re set for when your scheduled meal times come up 🙂

When I prep for myself and Tim, I’ll choose 2-3 recipes that I’m going to make for alternating lunches and then I plan to make fresh dinners that will provide left overs a few times a week. Breakfast, I usually keep pretty simple and we’ll have 1 or 2 alternating options. Point is, I choose the majority of what we will eat before I go to the grocery store. This keeps me from spending time during the week trying to figure out what to make for dinner AND it keeps me from just picking at stuff in the fridge. Plan it, prep it!

If you’re interested in learning more about my meal planning/prepping just shoot me a message 🙂

Keep Track

This is useful for my busy bees and my bored bears… And, there are several things you can track during this time. If you’re really trying to be in depth and track things like macros and calories there are plenty of resources out there. MyFitnessPal is an app I’d recommend for anyone.

You can track WHAT you’re eating. Again, this can be done in MyFitnessPal or just in a notebook. Try to make notes for yourself with quantities. They don’t have to be exact, but you can use things like “a palm sized piece of chicken breast” and that will help you see how much you’re eating. Take a look at the end of the day and see what it looks like. Did you eat enough? Did you eat too much? Did you get enough veggies in? Find some balance by looking at what your intake is.

Another thing that will help you be more mindful about how many trips you’re taking to the fridge is to have a notebook or whiteboard or something beside it and put a tally mark on it EVERY time you go! What does that look like at the end of the day? If you have double digits on that tally, you need to slow your roll! Take a moment while you’re making that tally mark to reflect on why you’re there and make a decision. Are you there for one of your scheduled meals? Are you peering into the pantry and contemplating life while you eat another spoonful of peanut butter? While you’re there, go ahead and just grab a drink of water because most of us don’t get enough of that in anyway!

In fact, when in doubt, stop and drink some water. That’s pretty good advice for all of us in any situation.

If you need some guidance during this time, shoot me or your CFL a note and let’s talk about food!

Stay safe, y’all and take care of yourselves!



To Our CrossFit Austin Family,

Well, we got the word… unfortunately we are unable to offer services within our facility at this time, however, we are not out of options!

We have been working around the clock the last few days to transition to an online platform until we are able to reopen the doors!

Now is not the time to stop doing the things that have kept you healthy and active so join us on this journey and we promise we’ll keep things fun and engaging!

Don’t forget about our pillars! CFA || Community * Fitness * ADVENTURE

For today –
We will not be running open gym or evening class times.

We will be at the gym until 6:30 pm this evening as we clean and prepare for this TEMPORARY transition.

Please come by, say hello, and gather anything you have left at the gym. Depending on the circumstances, we will try to offer one more option to do this again later in the week.

We are allowing current members to check out either a dumbbell or a kettlebell to use at home until we are able to return to normal operations. If you are interested in checking out a piece of equipment, come on up! If you want to shoot us a message prior to making the trip to see if we have what you want available, please feel free to respond to this email or shoot Gen a message and we’ll let you know what’s available.

We have protein and Force of Nature in stock still if you don’t want to brave the store 😉 We also have Puori Vitamin D if you are concerned that you might not be able to get out in the sunshine!

For tonight –

If you were planning to come to class tonight, Coach Aaron put together a DB version of this workout at home which can also be done with a single kettlebell if you have one!


If you don’t have dumbbells or kettlebells, here is another version that requires nada!

A – Spend 10:00 practicing hand balancing – Frog stands, handstands, shoulder taps, handstand walks, etc..

B – In 8:00 Minutes – 2 min jump rope or jumping jacks, then AMRAP in the remaining time –

12 push ups with shoulder taps
12 air squats
24 sit ups

1:00 rest, then repeat 8 min cycle again!

For tomorrow –
We will put out programming for a home workout so you guys can still move your bodies if you so choose, but we will be taking the day to settle in, collect our thoughts, and organize the next step of our transition to online coaching! We may not have a very speedy response if you message us tomorrow, but rest assured we will return messages ASAP.

For the future –
First of all, remember that this is only temporary. Take a deep breath and hang in there with us.

We have a lot of fun plans for conferencing people in to do “group” classes online where we can see, hear, and “hang out” with each other via the internet!

We are also lining up some challenges to continue to keep you guys accountable and engaged (and not bored and stir crazy) as we navigate this ADVENTURE!

Many of you have hybrid sessions you haven’t used yet. We have options for that as well! Your lovely coaches will (some already have!) reach out to you to chat about ways we can continue to guide you toward your goals. Again, the internet has great tools for us to continue to work 1-on-1 with you. We even have some ideas for Heidi to schedule “hands off massage” sessions.

In this time, we ask you to continue to support your coaches and this community that we call our family by trusting us in the process.  We fully believe that we can and will provide value to you.

Stay tuned for more details! We’ll continue to keep you in the loop! Please keep an eye on the members FB group, your email, and for further updates!

In the pursuit of health,

Tim & Gen
Big Love <3

Kitchen Adventures || Avocado toast with Smoked Salmon

It always blows my mind how much places charge for a piece of bread with smashed avocado…. I mean, I know avocados can be a little pricey at times, but what I’m about to share with you would easily go for like $15 at a fancy pants brunch place. Have I paid it before? Yes… I have. But, you can have the same fancy pants breakfast/brunch at home with like 10 minutes of effort.

I did not choose to throw a fried egg on top this time, but next time I make it I probably will because everything is better with an egg on it!

Whether it’s a staycation or a Tuesday morning, pamper yourself with a breakfast that is full of goodies and will fuel you for the day ahead!

Whole grain bread (I chose a 15 grain)
2 Large avocados
1 Package Wild Smoked Salmon – sliced (choose an unseasoned option)
Fresh dill
1 tsp lemon juice
1 clove garlic – minced
Radishes – thinly sliced
Small sweet tomatoes – quartered
Salt & pepper to taste

*Optional – fried egg



Toast your bread! Toast to your liking.

In a small bowl, add the avocados, lemon juice, garlic, and some salt & pepper. Mash together until you reach the consistency you like and the ingredients are well mixed.

Spread the mixture onto your toast. Top with slices of smoked salmon, radishes, tomatoes, & small sprigs of fresh dill. Finish with a squeeze of lemon juice and a small sprinkle of black pepper.

IT’S THAT EASY! These flavors were so fresh and the colors were gorgeous! Don’t want to make it yourself? Give me $15 and I got you 😉

Coach Spotlight || Mark Celis

My fitness journey began at a very young age, beginning with sports. My parents
exposed me to many extracurricular activities as early as elementary school, where I began to fall in love with human performance. Of course, as a young boy, I didn’t see it as human performance but rather, more of a time to play. My first exposure to organized sports began with playing on my first tee-ball team around the age of 5 (cute pic on the right) and my love for sports only grew from there.


Growing up, I quickly recognized that I shared a love for most sports and desired to be involved in as many as I could. From basketball and track throughout middle school, to baseball and ultimate Frisbee in high school, I always found a way to use my fitness and athleticism. I eventually decided that I would focus most of my attention on baseball in high school. That’s where I had my first taste of weight training, where it gave me the opportunity to enhance my abilities on the field. Little did I know that I would actually begin to fall in love with the science behind why we were lifting weights and its benefits not only as an athlete but as an individual.

Three months prior to my senior baseball season, I fractured my distal fibula and had to run around in a cast and with crutches. Because I knew it would hinder me from practicing hard before the start of the season, I was very discouraged. Regardless, I kept my chin up, drank my milk, and did what I could to make sure I would still perform for my team by the time we started. It was during that process that I was reassured in my decision in pursuing a degree in healthcare.


After graduation, I made my way to good ol’ Lubbock, Texas where I attended Texas
Tech University (wreck em’). I pursed a degree in Kinesiology (with a Pre-PT track) because I
knew I wanted to work in the field of physical therapy. It was there that I found the sport of
Crossfit and where I met some awesome people that encouraged me to pursue physical
therapy. Among those people in the Crossfit community were a professor with his PhD. in
exercise science, and a DPT who taught me a lot about the profession. I eventually interned at
several PT clinics but the one that had the biggest influence on me was Lubbock Sports Rehab
that was connected to the D1 sports facility. That experience helped affirm my passion and
desire to work with athletes and sports rehab.

Once I earned my four-year bachelor’s degree, I moved back home to begin the very
long process of apply to PT schools. After a small waiting period, I was finally accepted to the University of St. Augustine for Health Sciences and moved to Austin, Texas. I quickly became a member of Crossfit Austin and eventually became a “Coach For Life”. It has been such a blessing being a part of a genuine coaching staff that actually cares about their members. I have seen a ton of development being a part of this crew. It’s allowed me to practice my professional skills with clients and has helped me develop that “coach’s eye” while assessing movement. I have seen a ton of growth in my life and I am FIRED UP to continue my development as a coach, athlete, and hopeful physical therapist!

In Response to COVID-19

For the Health & Safety of our Community…


To our CFA & Austin Weightlifting Community,

We are all increasingly aware of the threat of Coronavirus/COVID-19.

It has been a huge topic of discussion both within the community of athletes and between the coaches as we decide on how to best to respond.

While we see no reason to panic, we’re committed to taking extra steps so that our athletes can train safely through this outbreak.

1. Stay home if you are sick.
This is the #1 thing you can do to protect our community. Please err on the side of caution and take a rest day if you think you might be getting sick. If you do get sick, please stay home until you are recovered.

2. Wash your hands before and after working out.
A quick rinse isn’t enough. With soap and water, scrub your hands (top and bottom!) thoroughly for 20 seconds. We’re CrossFitters, we know exactly how to count down the seconds, so do it!

3. Wipe down all of your equipment thoroughly with the wipes provided.
This is a courtesy you provide for the other athletes even when there isn’t a terrible virus floating around – so let’s be even more thorough and wipe down anything you touched or sweated on. Don’t miss the pull up bars, boxes, and the sweat angels you leave on the floor.

Zogics Antibacterial Wipes have demonstrated effectiveness against viruses similar to the 2019 Coronavirus (SARS-CoV-2) on hard, non-porous surfaces. Therefore, these products can be used against 2019 Novel Coronavirus when used in accordance with their directions against Norovirus on hard, non-porous surfacesFor more information, click here.

4. Limit physical contact – Opt for “air fives”
Now’s not the time to make unnecessary physical contact – however there’s never a time when a “nice work!” isn’t appreciated.

5. We’re altering our cleaning routine.
Our team is doubling down on our cleaning routine to minimize transmission risks. We’re paying extra attention to door handles, pull up bars, barbells – anything that hands touch regularly.

DisInFX – For years now, we’ve had a company called Disinfx come monthly to do an antimicrobial spray and testing. This helps us kill any viruses/bacteria that usually cause issues in gyms and with regular testing they can let us know where we stand on our numbers. We have always tested well below average and the solution they use has proven effective against viruses similar to Covid-19. We will continue to monitor with them and add additional services if our numbers climb. For more information, click here.

We appreciate your help in protecting our gym fam. If you have any questions or concerns, please don’t hesitate to shoot us a message!

In Health,
The CFA Team

Kitchen Adventures || Meat & Potatoes.. and a little something green

Presidential candidates weren’t the only thing y’all were voting for on Super Tuesday! 😉  I was going through pictures on my phone of some of the meals I’ve made lately and couldn’t decide which recipe to share so I put it to a vote and our members chose!

It’s pretty clear y’all are the meat and potatoes type! This could very easily be doubled and made into meal prep bowls, but this was just made as a weeknight dinner. Which might I add, was a very simple meal. These things came together out of a necessity to use some items I already had and the results were fantastic!

I used a cut of bison we had from Roam Ranch and while it was great (as is all of the meat we get from RR or FON) it wasn’t the main attraction of this plate for me. It was a flank steak usually used for London Broil, but honestly I didn’t even really cook it as a London Broil. The butcher paper was labeled that way so that’s what I called it. You can just as easily replace that with a filet or NY strip, or whatever you like!

The real stars of the show for me were the veggies, particularly the sweet potatoes. I also have gotten used to all my fancy gadgets in the kitchen so I’ll post the methods I used, but also some alternates if you don’t have a sous vide or an instant pot.

Ok, get after it! Bonus – keep scrolling for a behind the scenes look at what is happening in my kitchen while I cook…. 😉

Image may contain: food
*This served 2 plates

12 oz steak of your choice – Mine was a bison flank steak, but use your favorite! A couple of filets, a sirloin, whatever you want! I ate about 4 oz and Tim had about 8 oz
Olive Oil

Sweet Potatoes
2 medium – large sweet potatoes
1 TBSP dried sage
1 tsp molasses
1 tsp honey
1/4 cup milk of your choice – I used coconut milk

Brussels Sprouts
1 lb fresh sprouts – trimmed and quartered
1 TBSP balsamic vinegar
1 TBSP honey
salt & pepper to taste
Olive oil


Steak – Ok, so I used a bison flank I had in the freezer, but any cut you like will do. I kept it very simple for this one. If you’re using a flank steak, place the cut between to sheets of wax paper and tenderize it with a mallet. If you have the time (it will be much better), marinate it for at least an hour to over night in your favorite marinade. You can prep and cook everything else while the steak marinates. See my notes below for a very basic marinade.

To cook with a sous vide  – Y’all… you put the meat in a ziploc bag with all your seasoning. In this case, I used salt, pepper, Image may contain: foodand minced garlic… Fill a large pot with water, set the temperature and follow the instructions on the app.

MOST folks don’t have a sous vide though so my go to method is a cast iron skillet and the oven. Preheat the oven to 425. After marinating pat the steak dry, season both sides with salt and pepper and heat a cast iron (or oven safe) skillet with 1-2 tbsp oil over med-high heat. Once it’s hot, put the steak in and leave it! Don’t touch it for about 3 minutes. When it moves easily, flip and do the other side. This will cause a lot of smoke so make sure your vent is on. Move the skillet to the oven to finish out to your desired temperature. Use a meat thermometer to determine proper doneness. I like med-rare a little more on the rare side so I only let the steak cook for 3-4 min in the oven and then take it out and let it rest on the cutting board for a couple of minutes before cutting. THIS CHART will be helpful for finding your perfect temperature. It’s better to err on the more rare side because it will continue to cook a bit while sitting on the cutting board.

Brussels Sprouts – So simple! Preheat the oven to 400. Line a baking sheet with foil and grease with oil or cooking spray. In a bowl mix the quartered sprouts with 1 tsp of olive oil, 1 tbps balsamic vinegar, and 1 tbsp honey. Spread evenly in one layer onto the baking sheet and sprinkle with salt & pepper. Roast for 20-25 minutes, stirring once halfway through. Roast until desired tenderness.

Sweet Potatoes – Ah, the best part in my opinion! I used my instant pot. Wash potatoes and place on the trivet with a cup of water. Close the vent valve and set to manual pressure cook on high for 18 minutes and allow to depressurize naturally (takes 12-15 minutes). Once the valve drops you can release the lid.

***2 other cooking options – wash, poke with a fork, and coat in coconut oil. Wrap in foil and put them on a baking sheet. Bake at 425 for about 45 minutes or until fork tender

***Or – wash, poke with a fork, and wrap in wax paper. Microwave for 7-10 minutes (for 2 potatoes) or until fork tender. Turn halfway through.

Once you have a cooked potato, let it cool until you can handle it. The skin should peel off pretty easily. In a large bowl, mash the potatoes with a masher or large fork. Add the sage, molasses, honey, and milk and continue to mix until well combined.

That’s it y’all! If you time it right, you can have everything coming out at the same time and plated up together.

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