Kitchen Adventures || Sweet bites!

I am the first to admit my sweet tooth. Sometimes you’re just craving a little something sweet, but what if you could have that AND it’s full of stuff that’s good for you! These little bites are completely customizable and so easy to make you won’t even want to go back to store bought chocolates.

Chocolate not your thing? First of all.. What?? But, you can totally leave the cocoa out and it’ll be just as good. I promise!

These little guys also have collagen powder in them. Collagen has so many benefits! It’s great for skin, hair, and nails, it helps with bone density, muscle mass, joint pain, heart and brain health, and gut health! If you don’t already take a collagen supplement, this is a great way to sneak it in 🙂

Ok, below is the base recipe. I have these mini muffin tins (like these) that were the perfect size. If you’re using a solid tin make sure you use liners or you’ll never get them out! You can use the mini liners on a plate if you need to. The best thing to use would be a silicon mini muffin tin (like this) so you can just pop them out. The other option would be to just pour the mixture into a square dish lined with parchment paper and then cut it into bars once it’s solid. No matter what, they are going to take great!

This recipe will make 12 mini bites

Chocolate Nut/Seed Butter Cups

  • 2 TBSP raw coconut butter
  • 4 TBSP nut or seed butter of choice – I used sun butter (check for added sugar!)
  • 2 TBSP coconut oil
  • 2-3 tsp natural cocoa powder (to your chocolate liking!) – You can see in the photo which ones got extra cocoa powder
  • 4 TBSP unflavored collagen powder
  • 1 tsp monk fruit sweetener (you could also use stevia… I just don’t like it)
  • Sea salt for sprinkling on top

Other options for add-ins – nuts, seeds, chunks of sea salt, dried fruit-diced, maple syrup, cinnamon, cayenne, etc… make them your own!


Melt coconut butter, coconut oil and nut/seed butter in a microwave safe bowl for appx. 10 seconds at a time. Stir and repeat until melted/blended well.

In the same bowl, add cocoa powder, monk fruit sweetener and collagen powder. Mix until smooth and well combined.

*If using additional add-ins – divide them evenly in your cups and pour the mixture over them.

Transfer mixture into silicone muffin tin or a double layer of paper liners, placing them on a plate for easy transportation into your freezer!

If using sea salt as a topper, sprinkle lightly before freezing!

Allow to set in the freezer for a minimum of 1 hour, or up to overnight. Store in an airtight container in fridge!

I suggest doubling this recipe… they won’t last long 😉


March Athlete of the Month || Jamie Williams!

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 March Athlete of the Month is Jamie Williams! Jamie has been a part of the CFA family since September of 2015.  She very quickly found her place in the community and has been a solid role model for many athletes who’ve followed her! You’ll usually find Jamie in the afternoons, but every once in a while she brightens our mornings 🙂 Jamie is one of those folks that is just a solid, honest person all around. She comes in, works hard, encourages others, and always does it with a smile. Jamie exemplifies so many of the qualities we look for in an AOM and has truly become a pillar in our community. Jamie, the CFA Team is proud to honor you as our March 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:
Most people call me Jamie. Sometimes I get called Jdub.
Words to live by?
It’s not what happens to you, it’s how you react. Choose to see the positive in any situation.
What is your fitness background?
I started softball when I was seven years old and continued through college. I also played a little basketball in middle and high school.
How long have you been CrossFitting?
6.5 years

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
I hated CrossFit when I first started. I was terrible at it, and I hate being bad at things. Fortunately, when I’m bad at something, it makes me want to work hard until I improve. Fast forward to today…I’m a super ok Crossfitter, and I’m A-ok with that!
What’s your favorite part of CrossFit Austin?
The people. I left my previous gym because I wasn’t a fan of the culture that was happening there. CrossFit Austin is a breath of fresh air. It’s super welcoming and the coaches really care about the health and well-being of their athletes.
Current Training Goals/PRs?
My goals have changed from a PR focus to a longevity focus. My body has been telling me to stop certain movements and focus on staying healthy. It’s been hard to check my ego, but I’m in this for the long haul, and need my body to work not only for my job, but for all the activities I like to do outside the gym.

What advice do you have for folks just starting out in CrossFit?
Two words. Movement. Quality. Don’t do something if it’s sketchy. Just work on progressions. It’s not worth hurting your body just to RX.

What is your cheat meal go to? Literally everything.
I try to live a 70/30 “healthy/treat yoself” kind of lifestyle.
How do you use your fitness outside of the gym?
Most importantly, it helps a ton in my job as a firefighter. For fun, I play a lot of slowpitch softball. I also play kickball and flag football. I take a backpacking trip to California once a year to hike in the Sierras. I try to take a snowboarding trip every year.
Tell us about a moment you felt most proud of yourself during a workout.
It’s a tie between my first muscle up, and the first time I snatched 95 lbs.
If you could create a WOD and name it for yourself, what would it be?
100 reps each of alternating db snatch, burpees over bar, step-ups, wall balls, and double unders (I like long workouts)

What keeps you going on the days you don’t feel like it?
Training partners. I love working out next to other people. It makes everything better.
What are your hobbies, interests and/or talents outside of CrossFit?
I love playing sports. It keeps me sane and social.
Tell us something we don’t know about you…
A couple people may know, but I had open heart surgery when I was 14 years old. I had an atrial septal defect. I won’t go into too much detail, but it was a miracle that it was found, and I’m grateful for my ability to live an extremely active lifestyle! Feel free to ask me about it.
Leave the fine folks of CrossFit Austin with some parting words…
Be positive, encouraging, welcoming, and kind. It takes all of us to make this community awesome!

Kitchen Adventures || Brussels Sprouts Salad

Warmer weather is in sight, my friends! I don’t know about you, but I’m so happy to see the sun out. Even if it’s still on the chillier side, the sunshine is making all the difference in my mood and my motivation!

I’ve definitely been making those cozy, cold weather meals lately (soups, chili, etc..) but I’m going to try and will us into the warmer weather with a bright and crisp side dish today. I’ve made this twice the past two weeks because Tim and I like it so much! The first time I served it along side steak and this week it made an appearance as a side dish with some shredded Buffalo chicken. It was delicious both ways!

This salad is so fast to whip together, full of flavor, and something different than your ordinary garden side salad. The recipe below will make enough for a weeknight meal, but I’ve doubled it both times and was glad I did 🙂 Hope you guys enjoy!


Brussels Sprouts Salad

3 cups shredded brussels sprouts
1/3 c chopped pecans
1/4 c goat cheese crumbles
1/4 c dried cranberries
2 tsp dijon mustard
1.5 tsp honey
1 TBSP apple cider vinegar
3 TBSP olive oil
1/4 tsp black pepper
1/8 tsp sea salt

In a small bowl, whisk together the mustard, honey, vinegar, oil, salt, and pepper. Set aside while you assemble the rest of the salad.

In a larger bowl, mix brussels, pecans, cranberries, and goat cheese until combined. Pour dressing over salad and mix gently to combine. Serve immediately or store in the refrigerator in a closed container.

Easy as that guys! Clean up is a breeze too because there won’t be anything left to clean up! 😉

Kitchen Adventures || Greens & Grains Salad

Hey hey! Hope you all are having a great week. I’m going to keep it short this week because I am short on time and have SO MUCH to do before we head out of town this weekend!


So, on to the recipe! I am always looking for different ways to get veggies into my meals. I love roasting them, but I do get tired of that sometimes. This recipe combines a few different elements for a salad that is a little different than what you normally think of when you hear that word. I served it cold, but if you want to eat it warm as soon as it’s ready, it’s great that way too!


Greens & Grains Salad 


  • 4 tablespoons olive oil, divided
  • 1/4 cup finely chopped red onion
  • 2 tablespoons red wine vinegar
  • 1 1/2 teaspoons Dijon mustard
  • 3/4 teaspoon fine salt, divided
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup grain of your choice – I used THIS, but you could use rice, couscous, quinoa, whatever you like!
  • 8 ounces green beans, trimmed and cut into 1/2-inch pieces
  • 1 (15-ounce) can kidney beans, drained and rinsed
  • 2 cups fresh spinach
  • 2 tablespoons coarsely chopped fresh dill leaves
  • 2 tablespoons coarsely chopped fresh Italian parsley leaves


  1. Whisk 3 tablespoons of the oil, onion, vinegar, Dijon, 1/4 teaspoon of the salt, and pepper in a large bowl until combined; set aside while you cook the grains. Cook according to package.
  2. Heat the remaining 1 tablespoon oil in a skillet over medium heat until shimmering. Add the green beans and saute until fork tender and bright green.
  3. Transfer the green beans and grains to the bowl of dressing, add the kidney beans and fresh spinach and stir to combine. Let sit 15 minutes, stirring occasionally, to cool and let the flavors combine. Stir in the dill and parsley. If you choose to serve cold you can put it in the fridge once it’s cooled a bit!

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



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