Kitchen Adventures || Chocolate Peanut-Butter Power Bites

Hey lovebirds! It is Valentine’s Eve and there is heart shaped chocolate literally EVERYWHERE I look. I am notImage result for chocolate heart afraid to admit that I have a major sweet tooth. I love desserts. I love candy, cookies, ICE CREAM, all things sweet. I am a bit of an anomaly with my sweet tooth, however, in that usually 1 or 2 bites will crush the craving. I WILL eat a whole bowl of Blue Bell cookies and creme ice cream because it’s delicious and I love it, but I can also be satisfied with a couple of bites.

This week I’ve been getting hungry between meals more often than usual. Not sure what’s up with that, but I’ve been wanting to snack like a maniac and it’s mostly been cravings for sweet. I can’t imagine why when all I see wherever I go is big red and pink boxes full of delicious treats 😉

Anyway, I wanted to give you guys something a little different today. I did make some good meal prep stuff this weekend, but we’ll save that because I wanted to give you a good snack option that is EASY and super tasty and will help you crush those cravings while also giving a little energy boost!

Check it out. This recipe is all raw, customizable, quick and easy, and great as a take along. You can adjust the amounts of most of the ingredients to fit your taste preference. Even leave some ingredients out or choose another ingredient if there’s something you don’t like! The base is the same no matter what so make it what you want!

Chocolate-Peanut Butter BitesImage result for no bake chocolate oat energy bars


  • 1 cup raw almonds
  • 1/2 cup raw pecans
  • 1/2 cup old fashioned oats (uncooked) – more if needed for texture
  • Pinch of sea salt
  • 2-3 TBSP peanut/almond/sunbutter – your choice – amount depends on taste preference
  • 1-2 tsp unsweetened cocoa powder – also depends on taste preference
  • 1 scoop of protein powder *optional
  • 8-10 large pitted Medjool dates, (very soft)
  • ½ tsp. vanilla extract
  • 4 teaspoons coconut oil – in liquid state
  • I also love to add things like chia seeds, flax seeds, cinnamon, etc… whatever you want!


Place nuts, oats, salt, cocoa powder, and protein powder if using in the bowl of a food processor; pulse briefly until the nuts are chopped and the ingredients have begun to combine (don’t over blend as you’ll be adding more ingredients)

Add dates, vanilla, peanut-butter, and coconut oil. Pulse until all ingredients are just combined and mixture starts to clump. You want the mixture to stick together, but not be too sticky to the touch. You can adjust by adding more coconut oil or peanut butter if it’s too dry or add more oats if it’s too wet.

Line a 9×5 loaf pan with parchment paper. Transfer mixture to pan, and use the back of a spoon to press mixture into a rectangle. Cover and chill in the fridge or freezer until firm (usually about 20:00 or so).

Unwrap block, lift out paper and cut into bars or bites. You can rewrap each bar in paper or just place them in a ziplock and store in an airtight container in the fridge or freezer.

*NOTE: These do hold together better if they’re kept cold. When warm the mixture starts to fall apart. It’s still edible.. just more of a blob than a bar or bite 😉

Kitchen Adventure || Honey Lime Tuna Steaks and Veggies!

Hey guys! Man… the struggle is real this week! Anyone else feel like you’re kind of having to pull yourself through the week? Seems like there’s something in the air.. Oh, wait. It’s this 81% humidity!

Nah, I’m just feeling a bit sluggish this week, but it will pass. One thing that helps me when I’m feeling this way is to make sure I’m fueling myself with solid, clean nutrients. Since Tim and I did our blood panels (shameless plug – don’t forget about blood panels this Saturday!) – One thing that was recommended to BOTH of us was to consume more fish.

I’ll be honest. I’ve kind of avoided cooking fish for a long time because it scares me. It’s stupid because cooking ANYTHING EVER used to terrify me and I’ve pretty much gotten over that as I’ve forced myself to experiment and meal prep, but for some reason seafood and baking still freak me out a bit.

Anyway, I’ve done several fish recipes over the last few weeks to try an accommodate the recommendations that were made for our HEALTH and also just get myself out of my comfort zone. I’ve done a couple of salmon recipes, shrimp, turbot, and most recently yellowfin tuna steak. I imagine as I get more comfortable with it, I’ll begin to share more recipes, but this tuna steak one is the first that I’ve felt really great about so that’s what you get! I know I usually post things that you can do for meal prep. I don’t feel like fish holds up well for days so this is more of a weeknight option, but fish is so fast that you can easily sneak it in on a weeknight. You do have to plan ahead a little bit to let the tuna marinate, but it’s still a quick one.

Y’all please let me know if you make this, what your thoughts are! *I’m also a huge advocate for getting the new veggie stocked on the shelf and doing something with it which is why you see purple carrots. Our HEB NEVER has purple carrots, but I had to get them. You can just as easily use regular carrots 🙂 Ok, enjoy!


For the fish – Double for more tuna steaks… obviously – This is just to feed 2 for one meal
1 lime, juiced
1/8 cup olive oil
1 tablespoons rice vinegar
1 cloves garlic, crushed and minced
1/2 tablespoon grated​ fresh ginger
2 6-ounce Ahi tuna fillets
Salt and fresh-ground black pepper to taste
1/8 cup honey

For the rice –
1/2 cup dry jasmine rice
3/4 cup water
1/4 cup coconut milk
Pinch of sea salt

For the veggies
Oil of your choice – I prefer olive oil for savory or coconut for more sweet
2-3 Large carrots – I used purple, but regular are fine! You could also use parsnips to change it up
1 large zuchinni
1 large yellow squash
1 bunch asparagus
Salt, pepper, smoked paprika


There are actually a couple of ways to go about this. If you want to use a real grill, go for it. I just used a cast iron grill plate (like this) in my oven. I use this thing ALL the time. If you don’t have one, I highly recommend it. But, go for it with the grill outside if you want!

Ok, do the marinade FIRST. In a small bowl, whisk together the lime juice, olive oil, rice vinegar, garlic, and ginger.

Place the tuna steaks flat on a plate and season with sea salt and fresh-ground black pepper to taste, and spoon over half of the glaze, turning to coat evenly. Pop those babies in the fridge to marinate for about 30 minutes.

Add the honey to the remaining half of the glaze and mix well. You’ll come back to this later.

While the tuna is marinating get the rest of your meal going. With the grill plate IN the oven, preheat your oven to 425.

To prep your veggies, (wash them all first) peel and slice your carrots, slice the zucchini and squash, and trim the asparagus. You have another choice here. I roasted the carrots (30 minutes on a baking sheet in the oven – coated with coconut oil and lightly seasoned with sea salt/pepper) roast until fork tender. You can use the same method for ALL the veggies, or you can actually use your grill plate here too.

I roasted the carrots, but coated the squash, zucchini, and asparagus in olive oil, seasoned with salt, pepper, and smoked paprika and then grilled them on the grill plate. About 5:00/side. Then I just mixed the carrots in.

While your veggies are going, get the rice going. Combine in a medium sauce pan 1/2 cup dry jasmine rice with 3/4 cup water and 1/4 cup coconut milk. Add a pinch of salt and give it all a little stir to combine. Bring it to a bowl on your stove top. Then, reduce heat to a simmer, cover and allow to cook. Refer to your instructions on the rice for cook time, but usually about 15-20 min. Fluff with a fork when all the liquid has been absorbed.

Finally, the tuna steaks! Remove them from the fridge. Lightly oil your grill or grill plate and place the tuna fillets on. Cook for about 2 minutes and turn them over, brushing the glaze over the cooked side. Grill 2 minutes more for medium-rare to medium.

Load up the rest of your plate with veggies and dig in! We both really enjoyed this entire meal. Hopefully you guys do too!

February Athlete of the Month || Derek Peterson!!

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 February Athlete of the Month is Derek Peterson! Derek joined our family in April of 2018, but it feels like he’s always been a part of the crew. He very quickly found his place in the community and has been a welcoming face for everyone who’s come after him. He has jumped into several different class times, making friends in both the morning and evening crews! Over the last few months, Derek has made some incredible transformations. He’s truly focused on his training and nutrition and it’s showing with amazing results! Not only is Derek consistent and dedicated in the gym, he’s also a regular at our social events outside of the gym! He exemplifies so many of the qualities we look for in an AOM and has shown some tremendous progress in his time here. Derek, the CFA Team is proud to honor you as our February Athlete of the Month and as an awesome part of this community. 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:
Derek Peterson (Sayyed calls me skinny Derek now)
Words to live by?
I can’t control the outcome but I can always control the effort.
What is your fitness background?
All over the map. I was 100lbs over weight, lost it and then was a personal trainer for almost 5 years. I was an athlete growing up though and have always found my way back to the gym no matter how bad things have gotten.
How long have you been CrossFitting?
I signed up in May last year I believe so about 8 months. I did some olympic lifting before that for a little over a year.
Take us back to your first day of CrossFit… How did you feel?
How do you compare it to workouts today?
It was life changing, it was the beginning of finding a new passion for sport again. Having grown up wrestling and playing football, I grew accustom to workouts that were so hard you felt like dying. That pretty much describes my first CrossFit workout, it is also why I kept coming back. I have learned throughout my life that, more often then not, if its easy it’s not worth doing.
What’s your favorite part of CrossFit Austin?
Nate, David, Tim, Sayyed, Ivan, Jose, Zack, Page, Julia, Brenda, Alyson, Aaron, Erin, T, Rachel, Genevieve, Hannah, Mark, Stephen, Paul and well you get it, the community is amazing!
I love working my ass off with this crew. My entire life changed when I started CrossFit and so many of these people have walked through a really tough season of life with me. I’m so thankful for that.
Current Training Goals/PRs?
Right now, I have lost about 50lbs and almost 9% body fat. I have about 20lbs and 5% body fat to go. My long term goal is that I’m going to start working toward competing in an open in the next 2 or 3 years.

What advice do you have for folks just starting out in CrossFit?
Connect with the crew and learn the form. Spend time in the lifting classes, spend time working on the things your not good at after class. Ask for help. The more you put into it the more you’ll get out of it.
What is your cheat meal go to?
Right now, chips….. stupid right? I wish it
was something more awesome but I’m not really cheating until I look like Chris Hemsworth.
How do you use your fitness outside of the gym?
CrossFit is hard. It’s a regular reminder that I’m capable doing hard shit. When I feel down with work or relationships I have my workouts in the back of my head. I lean on my successes in the gym
when I need to and when I can’t I remind myself that I can’t control the outcome but I can always control the effort.
Tell us about a moment you felt most proud of yourself during a workout.
In September I did my first dead weight pull up, it changed everything!
If you could create a WOD and name it for yourself, what would it be?
I do this all the time. I have two kids so my schedule often times doesn’t allow me to make a class. When I work out in my drive way. I call it DP’s GOT THAT CRAZY SHIT (this is a Dead Presidents reference for all that don’t know). It’s 10 rounds for time: 15 pushups, 15 sit ups, 15 air squats, 150 meter run. (Cash out is 100 Double Unders) What keeps you going on the days you don’t feel like it? Memes of Chris Hemsworth
What are your hobbies, interests and/or talents outside of CrossFit?
My kids, my work and….. memes of Chris Hemsworth
Tell us something we don’t know about you…
One time I accidentally called Justin Timberlake’s cell phone while trying to get a hold of Simon Cowell (this really happened)
Leave the fine folks of CrossFit Austin with some parting words…
Lean in, get vulnerable, share your story, compete with the crew, connect with the crew, show up to events, don’t cheat (T……), get better every workout, tell David he’s a jerk (he’s not but tell him anyway), give Nate a hug and always remember, Sayyed’s not always angry…. he just looks that way.

Kitchen Adventures || Gratitude <3


Hey guys! It’s been a couple weeks since I’ve done a kitchen adventures post! I wasn’t cooking as much over the holidays, then ya girl got taken down hard by the flu and I had NO business being around food during that. We’ve also had so many other fun things happening that my recipe posts have kind of taken a back seat, but I’m back!

Today’s recipe is really simple, but the story behind it is pretty special. So… after our anniversary party and the unveiling of the new Iron Buffalo award, we all know how buffalos are a huge part of Tim’s life. Well, he recently had a really cool opportunity to take an adventure out to Roam Ranch. Roam ranch is home to the bison, chicken, and other animals that supply Epic Provision’s line of high protein snacks and bars. If you’ve never tried their stuff, do it…

Anyway, Tim had an opportunity to go out to the ranch for a tour and to takepart in what they call the “field harvest.” This means that he got to learn about how the ranch is ethically and sustainably run through regenerative farming. He learned about how the bees, bison, chickens, and of course all the hard working people on the team, work together to create the best environment and the richest land to raise these animals.



The field harvest part of this adventure means that he got to take part in the ethical kill of a bison and help with the break-down of the animal. He and a group of folks got to help butcher the bison, clean the meat, and break downthe rest of the parts of the animal to be used for other purposes. Altogether,about 85% of this bison would be used leaving very little waste. At the end of it all, he got to bring home some of the meat. He even brought home some parts to be used as puppy chow. Bet you didn’t know Chihuahuas could get all primal 😉

It’s truly his story to tell and I’m just here for the recipe today, but maybe we can talk him into a video to chat about his experience.

One of the pieces of meat he brought home was a HUGE bison shank! The head of the bone is bigger than my fist! This hunk of meat had to be 6-7 pounds. Easily the largest piece of meat I’ve ever worked with. As I cleaned the meat and began to cut away some of the connective tissue, I was finding some hairs and dirt on the meat. Having already seen pictures of the bison this came from, I was definitely thinking of that animal, but I was also extremely honored to have the chance to prepare this piece of meat as fuel for our bodies. It was a neat feeling to know that Tim had a hand in breaking down and bringing this meat home. Although he did not shoot the animal himself, it was a perfect example of going out into the field to bring home food for his family. I was happy to be preparing it.

Not really knowing what else to do with it, we went with the slow cooker. I wanted to keep as much of the natural flavor of the meat so I really didn’t use TOO much seasoning. I went with pretty simple sides for this as well, but all together we ended up with what Tim lovingly referred to as the “Triple B” Sometimes keeping it simple is the best way to go!

Tender Slow Cooker Bison Shank

Butter, Ghee, or coconut oil for frying
Ground black pepper & sea salt
5-7 lbs of shank (obviously I used bison, but you can use beef as well) – bone in
1 medium yellow onion – sliced
8 whole garlic cloves – peeled
3 cups of bone broth (I actually used some I made from a chicken the week before  – stay tuned for a bone broth recipe)
2 TBSP tomato paste
3 TBSP Italian seasoning
¼-1/2 tsp cayenne *optional for spice

Heat your butter/ghee/oil of choice over medium heat in a large frying pan. You should have enough to coat the bottom of the pan. Season the shank(s) on all sides with sea salt and freshly ground pepper and brown for 4-5 min per side.

Once you’ve browned them, put them straight into the slow cooker along with your diced onion and garlic.

Add another ½ tsp of salt to a medium sized bowl along with your Italian seasoning, tomato paste, broth, and cayenne if you’re using it. Whisk gently to combine and pour the mixture over the shank in the crock pot.

Cover and turn on low for 10-12 hours (or until falling apart tender). You can strain the brother through a mesh strainer and reserve for later use or to use as an au jus!

I served this with simple roasted beets (coated in coconut oil and wrapped in foil to roast) and roasted Brussel sprouts (coated in olive oil, sea salt, and cracked black pepper).

The flavor of the meat, particularly the cut we had, will speak for itself.

I know we don’t all have access to such amazing resources, but it was an experience that reminded me to always be mindful and to be grateful to the animals that serve to fuel our bodies. Stay tuned for a video from Tim in the member’s page soon for a recap of his visit!

Looking inward || What can your blood tell you?

So, you’re eating everything the way you think you should. Counting macros, cutting out sugars, making sure to avoid those extra treats at the office. You’re doing your best to get enough sleep, drinking lots of water every day, and making sure to exercise at least a few times a week. Everything seems to be on track, but you’re still exhausted all the time and not seeing results with the fat loss goal you set for yourself a few months ago…

Sound familiar? That is just ONE example, but I’m sure if we made that a fill in the blank paragraph where you could write in your specifics that it would probably resonate with a lot of you.

Well, our coaching staff recently had an opportunity to dig a little deeper into their individual make ups and understand how even though someone may look like they’re doing everything perfectly on the outside, you sometimes have to take a deeper look on the inside to truly make the right choices and progress toward your goals in the way that’s right for YOU.

Image result for bloodWe had the opportunity to do full blood panels with Impact Health Labs. They came to the gym on a Friday morning and took 2 vials of blood from each of us. It was quick, easy, and painless. After the blood draw, they took everyone’s samples off to the lab. We received an email within a week that contained a PDF of our results. I did have a decent understanding of what was on the panels, but I was left with several questions after looking over my results.

Well, guess what? Impact has a lab specialist that you’ll schedule an individual phone consultation with after you receive your results. The specialist will spend 60-90 minutes with you, going over your results in detail to explain what it all means. We all did the full 6 panel run which allowed us to look at Steroid Hormones, Heart/Liver/Kidneys, Diabetes, Thyroid hormones, Protein Binding Hormones, and Vitamins & Minerals. (See below for more in depth info on that) I learned how one thing can effect 4 other things and throw off everything you’re working on! I also learned I need to chill the eff out (Cortisol THROUGH THE ROOF). I’m happy to share my experience in more detail with anyone that wants to know, but it’s a lot to type so I’ll spare those who don’t want to read that much 😉

Basically, I learned so much about myself. I learned WHY I’m struggling with certain things and even got some really amazing recommendations on how to fix it. The lab specialist really takes the time to not only make sure you understand, but answers your questions thoroughly and talks you through several options to correct what’s going on. I finished the call with a new understanding of my body and a positive outlook for working toward a more productive process for myself.

We are excited to be able to bring this experience to all of you. We’ve schedule a test date for Saturday, Feb. 9 at the gym. Like I said, I’m happy to chat with anyone about my experience and results if you’re interested. Otherwise, take a look at the details below and hit us up if you have questions. We’ll be putting a sign up sheet in the gym shortly. We hope you’ll take advantage of this opportunity to explore your own make up!

Image result for impact health labs

What panels are available?
You can choose to do one panel or all 6. The benefit of doing all 6 is that sometimes one panel’s results may be causing imbalances in another panel. You’ll have a better understanding of how it all works together with all 6 panels, but you absolutely have the choice of just doing one or two.

The Panels Included are:

Fitness Upgrade-16 Hormones

Steroid Hormones (blood, serum) –
Pregnenolone, Cortisol, Progesterone, DHEA,
Androstenedione, Testosterone, DHT, Estrone (E1),
Estradiol (E2), Estriol (E3), 25-Hydroxyvitamin D2,
25-Hydroxyvitamin D3, 25-Hydroxyvitamin D Total,
1,25-Dihydroxyvitamin D2, 1,25-Dihydroxyvitamin D3
and 1,25-Dihydroxyvitamin D Total

Heart – Liver – Kidney Panel
Heart – Cholesterol, Triglycerides, LDL and HDL
Liver – TP, Albumin, ALT, ALP, AST, LDH,
Bilirubin Direct and Bilirubin Total
Kidney – Blood Urea Nitrogen, Creatinine and BUN/Creatinine Ratio

Diabetes (Pre/Monitoring) Panel
A1C, Blood Glucose, Insulin and Vitamin B12

Thyroid Hormone Panel
TSH, Total T4, Free T4, Total T3, Free T3

Protein Binding Hormone Panel
PTH, SHBG, PSA (male only) or FSH (female only),
Albumin (free Testosterone, only if 16 hormone test is purchased along with this panel)

Minerals and Vitamins Panel
Calcium, Bicarbonate (CO2), Chloride (Cl), Sodium
(Na), Potassium (K), Iron (Fe), Magnesium (Mg), Uric Acid and Vitamin B12

Once you’ve received your results, you’ll have a 60-90 minute phone consultation with an expert to go over the findings and get personal recommendations to move forward.

What does it cost and when is this happening?

Each individual panel is $65 or if you do all 6 it is $300 (savings of $90) That is hugely discounted from the labs that most practitioners use.

We have also partnered with Impact to offer a special deal for those who choose to do all 6. If you do the $300 package, you’ll receive a $50 credit to use at CFA for merchandise, PT sessions, or massage sessions!

They do accept all major credit cards and HSA cards, but they do not deal with insurance.

Impact Health Labs will be with us on Saturday, February 9th

What do I need to do to prepare?
To have a valid test you must fast for a minimum of 12 hours (water is ok), but no food, coffee/caffeine/snacks/gum.. Nada for 12 hours. The longer the better so if you choose to fast for longer that’s great too.

The tests also must be done BEFORE working out. We’ve scheduled the test early on a Saturday so that you can come in, do the blood draw, and then hop into class right after if you want!

Make sure you drink plenty of water during the 24 hours (and always, because hydration is important) leading up to your appointment. Being well hydrated is imperative to proper testing.

Gals, you need to know where you are in your cycle. Knowing what day you are on will help them read the hormone panels correctly.

Otherwise, show up the morning of your appointment and do your thing!

How do I sign up?
There will be a physical sign up sheet in the gym where you can put your name down for a time block. The whole process takes about 10 minutes so you can show up, do the blood draw and then get on with the rest of your day!

We really hope you guys will consider taking this opportunity to learn more about your health. I guarantee if you’ve never had a full comprehensive panel like this done, it will really open your eyes. It’s not ALL about your fitness goals either.. You may learn something that pertains to another area of your life.

Hope you’ll join us!




GRxUB Meals || Healthy prepared meals delivered right to the gym!

Happy Wednesday, folks! Usually mid-week I’m bringing you guys a recipe from my meal prep for the week that hopefully brings something new to your kitchen repertoire. This week though, I’m excited to bring something else to your table! I’ll be back with more recipes, but for those days/weeks where things are so busy you don’t have time to cook… we have you covered 🙂


Submit your email to be added to the GRxUB list!

We are excited to be partnering with Jon Garland of GRxUB Meals to have healthy, delicious breakfast and lunch/dinner options that are delivered straight to the gym!

How it works:

Once you’ve been added to the email list, you’ll begin receiving emails withGRxUB order forms on Saturdays and Tuesdays.

Meals are delivered directly to the gym by 11:00 am on Mondays & Thursdays. Orders for Monday delivery must be submitted by Sunday at noon and orders for Thursday delivery must be submitted by Wednesday at noon.

Each order form will include the menu for the delivery date. Small and Large portion options are available for breakfast and lunch/dinners. You’ll submit the form with your order and then pick up at the gym on the corresponding day. Payments may be made directly to Jon via Venmo (Jon-Garland-7), Cash, or Check.

Breakfast options are priced:
Small $5.00
Large $7.00

Lunch/Dinner options are priced:
Small $7.00
Large $9.00

Any questions regarding the meals or ingredients can be directed to



2019: What’s inside? Goals, Challenges, and truly learning about yourself!

Image result for make cool shit happen

Happy New Year everyone! I hope you’re all on track with a healthy and positive mindset for 2019!

Did you set any goals for yourself at the beginning of the year? Some of the most common New Year’s resolutions revolve around things like getting fit, losing weight, eating better, saving money… But what are those resolutions founded on? What exactly does “get fit” mean? When you make a goal to lose “weight,” are you just looking at the number on the scale or the actual composition of the weight? Do you know what “eating right” looks like for your body? And honestly, if you’re tailoring your goals to your specific make up and needs, you aren’t going to be wasting money on buying the wrong things for yourself.

As for goals, I wrote an article a couple of years ago about New Year’s resolutions and how to actually make your goals happen. I find it to still be relevant. Basically it boils down to 5 simple things:

  1. Ditch the mindset of a New Year’s Resolution – yup, you heard me. Goals can and should be set and started at ANY time.
  2. Establish your why – Why do you even care about that goal? What’s your motivation?
  3. Set realistic goals and have a plan to reach them – Sorry, but you aren’t going to lose 30 pounds in 2 weeks… not in a healthy way at least.
  4. Prioritize your goals and avoid road blocks – You have to work your goals into your life just like you work Netflix and Starbucks breaks in. There will be things to trips you up so make sure you know how you will handle them.
  5. Don’t take yourself too seriously – If you are so stressed about reaching your goal that you don’t enjoy the journey then why is that even a goal? (see above steps and try again)

The actual article is more in depth and better written so you can read that here 🙂


On to the actual topic of this article. I promise one has to do with the other. If you have a goal that is at all related to the composition of your body (lose weight, gain muscle, get shredded, etc. etc. etc.) then you need to actually understand the composition of your body…. Like REALLY understand it.

As we are approaching the next cycle of  Whole Life Challenge (this challenge begins 1/19) we wanted people to have the opportunity to do pre & post testing so that they could make realistic goals based on their individual composition and track their progress to the end. Even if you aren’t doing the challenge (but you should 😉 ) and you want to do the testing that’s fine too.

We are trying something new with scheduling this time, by offering both evening AND morning testing options! We’ll do pre & post challenge testing so you can track your progress from start to finish!

Monday, Jan 21 from 4:00 – 7:00 pm & Tuesday, Jan 22 from 7:00 – 10:00 am



I’ve heard a TON of questions, comments, and concerns over the last few weeks about the testing so let’s get down to business.

“Hydrostatic what?” 

Hydrostatic Testing (Underwater Weighing) has become universally regarded by industry experts as the “Gold Standard” in body fat testing.

Body Analytics hydrostatic method uses a three component model which separates the body into 3 areas:

  1. Bone, muscle and organs, along with connective tissue, collectively known as lean mass, sinks (is more dense than water)
  2. Body fat floats (is less dense than water)
  3. Total body water which is neutrally bouyant, 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.

-straight from Body Analytics USA

“I don’t want to know how fat I am, I just want to lose weight.” 

First of all, ditch that lack of confidence. Managing body composition is a journey and it’s not about “how fat/skinny/ripped/flabby” or whatever else you think you are. It’s about understanding what your body is comprised of so you can make smart choices to reach the goals you have. I promise that this will be a positive experience if you get out of your head a bit. This is a tool and MUCH more accurate than just eating a ton of salad in January and hoping for the best.

“Cool. I’ll be there.” 

Awesome, you’re on board, but slow down there! There are a few things you need to know and a few rules you have to follow. First, you MUST reserve a spot. This isn’t a show up and walk in kind of thing. There’s a timed schedule with limited space. Reserve your time slot HERE.

Here is a list of FAQs and answers from the Body Analytics folks. Please read through to make sure you’re prepared and will get the most accurate read.

What Should I Bring?

Bring a swimsuit and a towel. Change in the privacy of our dressing room located inside the lab.
Please bring swim cap if you wear hair products or hair gel etc.

Can I Eat Prior To Testing?

Don’t eat anything 2 hours prior. Eating a big meal within 2 hours before the test may affect your results by up to 1 1/2%, but no more. Therefore, we advise you not to eat within two hours before the test. Working out and drinking water is okay. A small snack or protein shake is ok, just no large meal.

How Should I Prepare For Testing?

You should try to use the restroom and take a shower if possible. Please bring swim cap and remove as much hair gel or hair products as possible.

What Is The Test Like?

You will submerge your whole body underwater leaving only a small portion of your mouth and nose above the water.

The water is heated to between 89° and 94°, depending on the season. The water is also chemically treated for cleanliness to meet all local swimming pool and hot tub requirements of the local health department. We also replace the water daily. We have a private dressing room on board and for your comfort the lab is air conditioned in the summer and heated in the winter.

A trained technician will be with you every second of the test. You will have privacy and confidentiality during the entire test, which takes approximately 10 minutes.

What do I do with the info?

After the test, you will receive an email or hard copy printout of your results, showing you where you are, where you should be, and what it will take to get there. You will then have a realistic baseline to establish your fitness goals. Get with your Coach For Life (if you don’t have one email Tim or Gen and we’ll make sure you’re set up) to help get you on track.

Final Details

Body Analytics will be at CrossFit Austin on Monday, January 21st from 4:00 pm – 7:00 pm & Tuesday, January 22 from 7:00 am – 10:00 am. We’ll set up a retest day for after the challenge so you can test your pre and post composition numbers.

Single test – $49
Pre & Post-test – $89 (save $10)

**Stay tuned within the next few weeks for another opportunity to get to know yourself. We’re in talks with a lab to do blood panels for us too!

OK! Let’s see what you’re made of! Literally…

Presenting our Iron Buffalo Recipients || Alex Difonzo & Erin Garza

Happy 2019 Everyone! We are still so full of love from celebrating our 10 Year Anniversary last month and we’re excited to share our first ever, Iron Buffalo winners.

Every year, we’ve chosen a male and female that stood out to us and exemplified the things that we look for in members of our community. In year’s past, this award has been called the Push-Up Man and Push-Up Woman of the Year award. While we will always be proud of our Push-Up men and women, we chose to bring to light a new award with a new decade and new ownership. The Iron Buffalo award reflects many of the same things we looked for with the PUM/PUW. The athletes chosen were not limited to physical ability alone, although both of these athletes are quite talented in their individual areas. It also encompasses their ability to connect with their fellow CFA members, their continuous drive, and their commitment not only to this community, but to their own longevity, health, and overall being.

As Tim was considering the elements of this award, he turned to his own family and his own history. The Buffalo has been a symbol in his family for many years. From family homesteading a ranch in Buffalo, Texas where he and his brother made many childhood memories, to his hometown in Bartlesville, OK where Buffalo statues line the intersections of the city. Even the company he formed to purchase the gym, The Buffalo Collective, uses the symbol.

The Buffalo, in Native American culture symbolizes a spirit of abundance and friendship. As a totem it symbolizes earth-centeredness, selflessness, and the power of a team unit. The buffalo itself is a symbol of power. It has the strength the carry heavy burdens, not just physically, but in all aspects. We find all of these qualities to be what we looked for in our athletes of the year and could not be more proud to call them the Iron Buffalo recipients.

These athletes exemplify all of these amazing qualities and more. They lead by example. They work hard. Their family and friends are a priority in their lives and they uplift and encourage those around them. We are so honored to share the interviews of our 2018 Iron Buffalo recipients, Alex Difonzo and Erin Garza. Congratulations you two! We’re grateful to have you as a part of this team and this family.



When did you join the CFA community?
I started fundamentals in October 2016 and joined group classes a few months after that.

What is one of your most memorable moments from your early days at CFA? Any ‘newbie’ stories you’d like to share?
I did the Open after doing CrossFit for about 3 months. That was my first big dose of reality. I vividly remember smashing my head between two 50lb dbs while trying to do walking lunges. It really showed me how much work I had ahead of me. P.S. we did that same workout a few months ago and didn’t smash my head even once.

What is it about CFA that you love or that is different from other sports/programs you’ve tried?
The community, 100%. I don’t think I could push myself half as hard as I’m able to without the constant encouragement, coaching, and just overall awesomeness of everyone else in the gym. No matter how much I’m hurting after a workout I always leave in a good mood.

What advice would you give yourself if you could go back in time to when you first started CrossFit?
Give it time and trust the process. I remember thinking that I would never be able to get my lifts down, or my mobility where it needs to be. It’s crazy to think about how far I’ve come in just 2 years.

What was your initial reason for starting (your ‘why’)? How has that ‘Why’ changed?
At the start I just wanted to get into a fitness routine that I wouldn’t get bored of, and to try to be a little less out of shape. Now all my goals are focused around seeing how far I can push myself, both mentally and physically. I want to see how strong, how fast, and how fit I’m capable of being.

How did you create long term fitness/CrossFit success for yourself?
For me it was swallowing my pride and working on my weaknesses not just doing workouts I thought were fun. Once I realized there’s no shame in lowering my weight or staying after class to fail at double-unders for 3 weeks straight I was able to slowly chip away at those weaknesses.

What makes you come in and train on days when you don’t want to?
I always think about what an old swim coach of mine said, “anyone can show up and perform when they’re feeling good, but a real athlete puts the work in on the days everyone else stays home”. It’s been a while since I’ve considered myself a real athlete, but I’m hoping to get back there sometime.

Recent PRs?
It probably sounds insignificant but I just recently strung together 20 double-unders in a row. I’ve always had a hard time with them so it feels good to get a few in a row.

Current training goals?
Long term goal, MURPH with a vest this July.

Tell us about an obstacle you have had to work through in your training. How did you work through it?
My mobility, without a doubt, has been my biggest obstacle. When i started I don’t think i could even air squat below parallel. I’ve done a lot of things to improve, I started doing yoga on rest days, more foam rolling, durability classes with Jesse, and massages with Heidi.

What is your cheat meal go to?
Torchy’s! Chips and queso, fried avocado taco and fried chicken taco.

What does the Iron Buffalo title mean to you?
It means a ton to me. I feel like I’ve only just started hitting my stride in CrossFit and am super excited to see just how far I can push myself. This is obviously a huge motivator to keep pushing. CFA is full of so many amazing athletes, I couldn’t think of a better place to be.

Thoughts upon winning the title?
I was shocked, I wasn’t expecting it at all. I don’t think my face has gotten that red since I was in high school. I’m generally pretty hard on myself so I don’t do great with being recognized for stuff.

How will you use your new found  Buffalo Strength?
I’m going to push myself even harder now, you can’t half-ass a workout when you just won the Iron Buffalo.

What are you most excited about in the upcoming year? Gym related and/or personally?
To be honest, this past year has been so crazy with new jobs, buying a house, and getting a puppy, I’m really excited to be able to be able to just put my head down and work in the gym. I’m planning on doing some olympic lifting with Dylan which I’m pretty pumped about.

Leave the fine folks of CFA with some parting wisdom.
Don’t take it too seriously, if you’re not enjoying it it’s not worth it.



When did you join the CFA community?
May 2015

What is one of your most memorable moments from your early days at CFA? Any ‘newbie’ stories you’d like to share?
I have SO many wonderful memories at CFA, but one memory sticks out the most. It was a particularly hot summer afternoon at the gym, you know the kind where the air is thick and the sticky humidity is covering everything? Well, the WOD that evening involved pull ups. Lots of pull ups. “Great!” I thought, “I can do those and fast!” I was on the rig doing butterfly right next to JoAnna Brandt, who I didn’t know super well at the time. I was flying high and the next thing I know, I’m flat on my back. I slipped off the pull up bar! My world was rocked, I couldn’t breathe and I was pretty embarrassed. I was preparing myself for an “OMG are you okay?” but instead I look up and see Jo with her gnarly, beautiful curly hair looking down at me and she said, “Well…GET UP!!!!” (There may or may not have been an expletive at the end of that sentence). I love that memory.

What is it about CFA that you love or that is different from other sports/programs you’ve tried?
In 2017 I left CFA and joined a different gym in Austin. I nearly came running back to CFA just 3 months after leaving. Sure, at this new gym the programming was good and I may have gotten little stronger but I didn’t feel the same connection with the community. I missed showing up every day after work and being greeted with a smile and a high five (or a hug). I missed Night of Champions. I missed watching people get their first muscle up or achieve that PR they’ve been working on all year long. I missed seeing my friend’s babies running around and watching their badass parents become healthier people. I love CFA because we are in it together.

What advice would you give yourself if you could go back in time to when you first started CrossFit?
“You need to stretch!” (Lol) No, but seriously…I have to say I was all in when I first started CrossFit but I didn’t realized the importance of rehabilitation for many years. I am paying for that now!!

What was your initial reason for starting (your ‘why’)? How has that ‘Why’ changed?
I graduated from college in December of 2013 and moved 30 miles north to Austin. I was working in the bar industry and with that came a string of nasty habits that were holding me back. I wanted to be the best version of myself and was tired of feeling like I was going through the motions. The change in routine left me searching for a new direction in life. I signed up for CrossFit and started in March of 2014. A few months later I met another newbie, my sweet husband Aaron. ☺

How did you create long term fitness/CrossFit success for yourself?
I found the class schedule that worked best for me, chose my days of rest and tried my best to stay committed to that routine. Luckily I have lots of friends who hold me accountable at CFA too!

What makes you come in and train on days when you don’t want to?
My friends! Also, knowing that I will leave the gym so much happier than when I walked in.

Recent PRs?
I PR’d Diane at 8:42 RX. “The Girls” are particularly challenging and I love getting better at these benchmarks.  

Current training goals?
I want to push myself further in training and treat each workout the same. It’s easy for me to stick to the same weight throughout a training cycle or not get back to the bar for a few more reps. I want to push myself to reach further and in turn I hope it improves my endurance and strengthens my mental game.

Tell us about an obstacle you have had to work through in your training. How did you work through it?I have a problem with my sternum so I really struggle with pushups and dips, especially out of the muscle up. I have found that this obstacle was more than just physical, it was mental for me. I had to learn to give myself grace and modify! Tim helped me with the “backpack” pushup and I’m working on tightening my core for dipping out of the MU.

What is your cheat meal go to?
Talenti Gelato! All the flavors, all the time.

What does the Iron Buffalo title mean to you?
Ah, so much! To me, it means that numbers do not mean that much in the long run. I’m not a top performer in the gym and have to scale a lot of things. It means that you can be recognized for being you and that’s gotta be the surest feeling in the world.

Thoughts upon winning the title?
I was literally shocked! I felt like I didn’t deserve the title (Enter Wayne’s World quote, “We are not worthy”). But in all seriousness it felt really great. CrossFit has meant so much to me over the last 5 years and it continues to mean so much to me now. My life has completely transformed relationally, spiritually and physically from my commitment to CrossFit and I’m really proud to be the first female Iron Buffalo lady at CFA.

How will you use your new found Buffalo Strength?
I want to encourage others to be the best version of themselves, whatever that may look like for them. There is always more that we can do to love our neighbors or say a kind thing.

What are you most excited about in the upcoming year? Gym related and/or personally?
Gym related, I’m just thankful for another year to move! I hope to gain strength this year but I also want to learn more about nutrition. Personally I am looking forward to a trip to Hawaii with my hubby in June and settling into our new home here in Austin!

Leave the fine folks of CFA with some parting wisdom.
Just remember, the only thing that matters is your attitude and effort. You can’t always control your performance and strength but something that you can always control is your attitude and your effort. I am absolutely encouraged by you people and love you all dearly. Thank you for showing up, working hard and pushing me every single week!

Kitchen Adventures || Happy New Year!

Happy New Year! As Tim and I were looking back over 2018 we realized how thankful we are for all of you! 2018 was a great year of growth for us, both personally and professionally. We have some truly amazing memories from all the events with the gym and we are so proud of the growth in the gym and in our community. 

As we look into 2019, we can only hope for the same! We have some exciting things in mind and hope that you’ll continue to join us as we keep building and growing. Onward and Upward to 2019!



Now on to the recipe 🙂 **Note– If you use dry black eyed peas you do have to plan ahead and soak them the night before. There are pre-soaked options if you’re choosing to do this same day.

Y’all…. we got an instant pot for Christmas and I think it’s changed my life forever. I’m definitely still learning and figuring out all the different options, but I’ve made a few things in it already and I’m a believer.

Traditionally, black eyed peas are for New Year’s right? I’ve heard a variety of different meanings behind the traditional meal. Black eyed peas and pork for luck and prosperity. Greens for wealth. Cornbread for gold…aka.. more wealth? I can’t tell you if there’s anything behind the tradition, but I do always have a version of the traditional meal on New Year’s.

I like black eyed peas, but it’s not something I usually think about through the rest of the year. I think that changed this year with this recipe though. I’d eat this all year long. Maybe the luck works that way too? Who know’s, but this came out SO flavorful and like most things I enjoy, it’s chock full of veggies as well. Because I’m obsessed with our instant pot right now, that’s what I used, but I also included a stove top version (with my other favorite kitchen gadget (dutch oven) but you can use any pot…)

Enjoy guys! I can’t wait to eat this for lunch again today! Wishing you a happy, healthy, and wealthy New Year!

Black Eyed Pea Soup


2 TBSP olive oil
1 small onion – diced
2 stalks celery – diced
2 carrots – diced
2 clove garlic – minced
2 cups cubed smoked ham (or leftover ham bone or hock) – I used this and it was delicious 
1 lb. dried black eyed peas, soaked overnight in water, rinsed, and drained
6 cups chicken or vegetable stock
1.25 TBSP smoked paprika
1 bay leaf
3-4 sprigs fresh thyme
1 14 oz. can fire roasted diced tomatoes
3-4 cups packed roughly chopped kale (or collard greens) – to your liking
Salt and pepper, to taste – I used smoked salt
*Optional for a bit of spice – 1/4 tsp cayenne


Turn your Instant Pot/pressure cooker to the “sauté” setting. Sauté the onion, celery, and carrots in the oil for 2-3 minutes, or until softened.

Add the garlic and ham; sauté for 2-3 more minutes. If using a ham bone or hock, just add the garlic, then add the ham bone in the next step.

Add the pre-soaked, drained, and rinsed black eyed peas, stock, smoked paprika, bay leaf, and thyme. Stir together.

Set on ‘Pressure Cook’ to high pressure for 10 minutes.

Allow to naturally depressurize for 20 minutes, then (carefully) quick release the pressure.

Stir in the kale or collard greens and tomatoes to the soup and season with salt and pepper to taste. If you’re choosing to use cayenne you can add it here as well. The residual heat of the soup should cook the greens through, but you can always set the pot to “sauté” to simmer it for a few minutes if you need to.

*If using the stovetop, sauté the onions, carrots, an celery as instructed in olive oil in a large pot. Add the garlic and ham as instructed. Add remaining ingredients except for tomatoes, greens, salt, and pepper, bring to a boil, cover, and simmer on low for 2-3 hours, or until black eyed peas are tender. Add the tomatoes and greens, season with salt and pepper, and continue simmering until greens are cooked through.

Kitchen Adventures || Cold Weather Power Bowl

T-Minus 6 days to Christmas! If your month has been anything like mine, you’ve been going a million miles a minute, hitting all kinds of holiday parties and gatherings, trying to squeeze in Christmas shopping, keep up with work, and generally not lose your mind a little bit. This is a wildly busy time of year for most and between not having a lot of time to cook and having lots of holiday parties to binge at, it’s also a difficult time of year to eat well.

I found myself this past weekend CRAVING veggies and healthy food like none other. After our 10 year party (thanks to everyone who made it out!) we had lots of food left over. If you had any of that brisket you know we couldn’t let it go to waste. I made brisket chili (which I should share that recipe soon because it was BOMB). I made brisket breakfast hash. I used the chicken and pinto beans to make stuffed bell peppers. I even had a breakfast taco party for the coaches! As much as I love BBQ, I was definitely ready for something lighter and…. greener… by the end of the week.

I also wanted something that was still full of flavor and warm and cozy for this winter weather. Thus was born the cold weather power bowl. You’ll find that this is similar to some of the buddha bowl style recipes I posted back in the summer, but this one is made to be a cozy bowl of healthy, delicious, and filling goodies. It’s super easy to put together and tastes great. As always, customize as you like, but below is

my version.

Eat well while you can because we’re in for another full dessert table in less than a week! 😉

P.S…. stay tuned for a post addressing how to not totally lose control over the holiday 🙂




2-3 Tbsp olive oil
1 medium red onion (sliced in wedges)
3 large sweet potatoes – (Roughly sliced on the diagonal)
2 bundles broccolini (large stems removed – chopped)
3-4 big handfuls kale (larger stems removed)
1/4 tsp each salt + pepper


2 15-ounce chickpeas (drain, rinse, and pat dry)
1.5 tsp cumin
1 tsp chili powder
1 tsp garlic powder
1/4 tsp each salt + pepper
tsp oregano (optional)
1/4 tsp turmeric (optional


2 Lbs chicken breast (or meat of your choice!) This would also be great with steak, pork tenderloin, or Italian sausage…OR you could even go without and make it a vegetarian meals for the week.


Preheat oven to 400 degrees F and arrange sweet potatoes and onions on a baking sheet lined with aluminum foil. Drizzle both with a bit of oil, making sure the flesh of the sweet potatoes are well coated and placed skin side down on the sheet.

You can do your chicken at the same time as the vegetables. Rinse and pat the chicken breasts dry. Coat evenly with olive oil and place on another baking sheet lined with foil or parchment paper. Season with salt, pepper, garlic power, and paprika (or any seasoning you like)! The chicken will bake for appx. 18-20 minutes or until no longer pink. You should see a nice golden color coming up on the top.

Bake for 10 minutes, then remove from oven flip sweet potatoes and add broccolini. Drizzle broccolini with a bit of oil and season with a pinch each salt and pepper.

Bake for another 8-10 minutes, then remove from oven and add kale. Drizzle kale with a touch more oil and season with a pinch each salt and pepper. Bake for another 4-5 minutes then set aside.

While vegetables are roasting, heat a large skillet over medium heat and add chickpeas to a mixing bowl and toss with seasonings.

Once hot, add 1 Tbsp oil and seasoned chickpeas and sauté, stirring frequently. If they’re browning too quickly, turn down heat. If there isn’t much browning going on, increase heat. For me, about 10 minutes total at just over medium heat worked well.

When chicken is finished baking, remove it and let cool for a few minutes before slicing into bitesize chunks,

Once the chickpeas are browned and fragrant, remove from heat and set aside.

To serve: Divide your veggies, chicken, and chickpeas evenly among 4 large bowls. I chose to add a little bit of a grain mix that I had leftover from another recipe to each bowl as well (quinoa, brown rice, bulgar, and farro)
That’s it guys! Eat it right away or pack it up for lunches later where you can heat and enjoy.