Member Spotlight: Lauren Bratcher

Let’s be real—most of what we do in the gym lives in the sagittal plane. That’s front-to-back motion: squats, deadlifts, cleans, box jumps, push-ups, pull-ups—you name it. It’s the dominant movement pattern in most strength and conditioning programs. And don’t get me wrong, sagittal strength is foundational. But if that’s the only lane we’re training in, we’re leaving a lot of real-world strength, athleticism, and injury resilience on the table. As a coach who values not just performance but longevity—I care deeply about helping people move well for life. That means we’ve gotta train smart, train fully, and train in all three planes of motion: sagittal, frontal, and transverse.

Set it and forget it...then shred it.

We’ve shown up for people navigating grief, burnout, job loss, breakups — real life stuff. And we’ve celebrated milestones right alongside PRs. Because at the end of the day, this gym isn’t just a gym. It’s a space to be supported, seen, and reminded that you don’t have to compartmentalize who you are to show up here.

In October 2019, when I was four months postpartum with my first kid, I was hospitalized for a week with a cutesy case of rhabdomyolysis. ‍As a fitness professional, I know the recipe for rhabdo. But as a postpartum woman attempting to redefine her “normal” while rebuilding her new, soft body and navigating a hormone tornado ripping through every fiber of her baby-having being… I wasn’t working with the right recipe, and when all was said and done (read: 150 push-ups later) I had made myself a piping hot bowl of self-pity and regret. 

Heading into Father’s Day Weekend, the CrossFit Renew instagram dropped the above photo. It caused me to pause and reflect on my first 20 months of fatherhood and think about how things are going to change in 5 months when the amount of chaos in our life doubles. I’m grateful to be a part of a gym whose culture supports the whole person including our families. 

Meet our member of the month, Brooke! All it took was a little well-placed peer pressure, and now she does burpees for fun!

Snack? Breakfast? Dessert? These do-it-all muffins don’t judge.

If you’re reading “accessory work” and you’re thinking “what in the world is that”, let me explain. Accessory work, or accessory movements/exercises, are essentially the movements that complement the main exercises in order to support those muscle groups and/or help strengthen those supporting, smaller muscles.

Recent studies have started to challenge the one-size-fits-all approach to kids’ bedtime routines. In fact, moderate physical activity in the evening, especially when structured thoughtfully, can actually promote relaxation and better sleep.

You’ve probably heard this a million times…”get your protein in after your workout”. But here’s the deal. When you train, especially doing CrossFit or any high-intensity workout, you’re literally tearing down muscle fibers. That’s what we want, because it’s how your body gets stronger. But if you don’t give your muscles the fuel they need to rebuild, you’re missing a huge opportunity to recover and grow.

Crispy, juicy, high-protein goodness—this baked chicken hits every mark. Easy to prep, hard to stop eating. Let’s go. 🍗🔥

One loves blueberries, the other runs in 100-degree heat on purpose. Together, they’re Alix and Travers—and they’ve been making moves (and gains) at Renew for nearly a year.

Bounce-back culture tells us to ignore our bodies. Real recovery asks us to understand them. I get it. Staying active during pregnancy and postpartum is challenging enough—but even harder when every woman’s experience is so different. That’s why the advice “Just listen to your body!” gets thrown around like a catch-all. Unsure how to modify a workout around your growing belly? “Just listen to your body, do what feels good!” How intense should your workout be 8 weeks after giving birth? “Just feel it out! Don’t push yourself too hard, but also YOU’VE GOT THIS!” And your OB cleared you to exercise, so it should all be fine… right?

It's an objective fact that the 5:30am regulars are built different, and Brint Patrick is one of the most faithful there is. Read more about Brint, a new-ish member who feels like he's been around for a long time!

Since 2012, Renew has been a place where people don’t just get stronger — they feel like they belong. From day one, our mission has been simple: put people first. No ifs, ands, or buts.

For all you sweet toothed suckers, here's a chocolate chip protein cookie recipe to scratch that itch 🍪

Get to know the Breedings, who have been bringing their brand of Cali sunshine to Renew since last summer!

Lean, easy, meal-prep-peasy turkey mini-meatloaves (or muffins)⁣

I’m beyond excited to officially introduce myself as one of your new coaches! My name is Bradley, and I can’t wait to sweat, struggle, and celebrate all the PRs with you. Before we start throwing barbells around together, I’d love to share a little bit about my journey and what brought me here.

At CrossFit Renew, we talk a lot about intentionality — whether it's dialing in your form on a heavy squat, staying disciplined with your nutrition, or showing up consistently to get the work done. But what about the way you manage your time outside the gym?Time blocking is one of the most effective ways to take control of your schedule, reduce stress, and get more done. If you're someone who constantly feels pulled in a million directions — between work, family, workouts, social life, and everything else — this strategy can be a game-changer.

Need a fresh lunch for your meal prep? Peep this Cava copycat meatball greens and grains bowl 🥒⁣

Say hello to Kelsey - CrossFit Renew member, social worker, recent axe throwing enthusiast. What can't she do?!

When it comes to health and fitness, misinformation spreads like wildfire. Everywhere you look, someone’s pushing the latest diet trend or “miracle” supplement, making it hard to separate fact from fiction. If you’re serious about building a strong, lean, and healthy body, you need to focus on principles that actually work.

Join the excitement of the CrossFit Open, kicking off from February 27 to March 17! This global 3-week competition is a chance for athletes of all levels to challenge themselves and engage with the community. Each week features a surprise workout, culminating in lively Friday Night Lights events at Renew, where camaraderie and celebration take center stage. Registration details inside, plus insights on how anyone can participate—regardless of fitness level. Don’t miss out on the fun; register now and become part of the CrossFit experience!

𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐟𝐚𝐜𝐭𝐬 𝐩𝐞𝐫 𝐬𝐞𝐫𝐯𝐢𝐧𝐠:

New year, new mindset! As we kick off 2025, it’s time to leave behind some fitness myths that might be slowing you down. Let’s clear the air and set you up for success this year.

You know him. You love him. Our favorite Louisianian, bringing his dulcet tones and expertise to CrossFit Renew...introducing our newest member turned coach: André Trahan. Laissez les bons temps rouler.

11 Everyday Foods to Eat for the Immediate Postpartum 1. Whole Grains 2. Oats 3. Beer 4. Legumes 5. Leafy Greens 6. Red Meat 7. Asparagus 8. Apricots 9. Nuts & Nut Butters 10. Eggs 11. Salmon

Before CrossFit I had never pushed my body so hard to complete a workout, so consistent nutrition was more of a nice to have.

⁣ If you want access to tons of recipes like this one, plus the warm embrace of a nutrition coach helping you hit your health and fitness goals, book a free consultation with one of our nutrition coaches today!

If youre in the market for some equipment essentials to pack for your travels, here are my top three, favorite pieces of travel-friendly equipment and some suggested workouts you can do anytime, anywhere, with anyone: Rubber Resistance Bands Photo from Amazon Rubber resistance bands are probably my number one option when it comes to working out on-the-go as theyre compact and lightweight.

No tricks.

With patience and persistence, these small, intentional changes can help you build the life youve always envisioned—one habit at a time.

A few days before leaving, I was with my sister who is going on a 3 week hiking trip in January.

Lucy: I know this question asks about favorite eateries, but Im going to answer favorite drinkeries.

Omega-3s also support muscle strength and endurance, help maintain muscle mass during injury recovery, and improve oxygen flow during exercise.

Each of these exercises are a total-body movement, amazing at maintaining coordination skills, engaging your core and keeping your joints strong and moving in varying ranges of motion.

CrossFit for Larger Bodies: Why Size Doesnt Matter in Fitness When people think of CrossFit, they often imagine ultra-fit athletes flipping tires, sprinting, and lifting heavy weights.

Nutrition Facts 𝐩𝐞𝐫 𝟏 𝐜𝐮𝐩 𝐬𝐞𝐫𝐯𝐢𝐧𝐠 - 𝐦𝐚𝐤𝐞𝐬 𝟒 𝐬𝐞𝐫𝐯𝐢𝐧𝐠𝐬: Calories — 290⁣ Protein — 18g⁣ Fat — 8g⁣⁣⁣ Carbs — 29g⁣⁣⁣ Ingredients & Instructions Heres what youll need: ⁣ 1 tbsp extra virgin olive oil⁣ 1 onion diced⁣ 2 jalapeños diced⁣ 3 cloves garlic chopped⁣ 1 tsp cumin⁣ 12 tsp oregano⁣ 3 cups low sodium chicken broth⁣ 1 can 15 ounces white beans⁣ 1 pound chicken breast cooked and shredded⁣ 12 cup quinoa⁣ 4 lime wedges⁣ 1 bunch fresh or 1 tsp dried cilantro⁣ 1 cup salsa verde⁣ Heres what to do: ⁣⁣⁣⁣ — Heat oil in a large saucepan over medium heat, then add onions and peppers.

Sadie talked me off a ledge and we started Rebuild in July 2023.

Goes-with-Anything High Protein Turkey Meatballs Simple, universal, goes-with-anything lean turkey meatballs⁣ Nutrition Facts per 6 oz serving - makes 8 servings: Calories — 275⁣⁣ Protein — 47g⁣⁣ Fat — 5g⁣⁣ Carbs — 13g⁣⁣ Ingredients & Instructions Heres what youll need: ⁣ 3 lbs ground turkey 99%⁣⁣ 1 12-16oz bag of julienned carrots, finely chopped⁣ 2 14 cups Italian breadcrumbs⁣ 3 large eggs⁣ 7-8 cloves garlic, minced⁣ 1 small red onion, finely diced⁣ 1 12 teaspoon salt⁣ 1 teaspoon black pepper⁣ 1 12 teaspoon Italian seasoning⁣ 1 teaspoon onion powder⁣ 34 cup green onions, thinly sliced⁣ 2 tablespoons fresh chives, chopped⁣ Heres what to do: ⁣⁣⁣⁣ — Preheat your oven to 375 degrees⁣ — Add all ingredients ⁣to a large mixing bowl and mix to combine — careful not to over-mix.

From the moment I sustained my injury, my body began the healing process by swelling and bruising, and it continued in phases from there.

Say youve been unknowingly overreaching, and youre on the brink of overtraining — how can you proactively and productively pause at the yellow light so a temporary condition doesnt become chronic?

You dont want abs, you want a core Having a six-pack ≠ having a strong core Sometimes I wake up, eat breakfast, have a coffee, get to work, start coaching, and learn that even though it is the year 2024, and even though we are not in the latest issue of Cosmopolitan, there are many human beings who still show up to the gym searching and sweating for 6-pack abs.

Easing Back Into the School Year How CrossFit Kids Can Keep Your Child Active Without the Stress As summer winds down and the school year is here, parents everywhere start to think about how to smoothly transition their children back into the structure and routine of school life.

And while we will focus on the physical recovery from pregnancy, I can say from experience that it will also help you feel more in control and ready to tackle the mental and emotional loads of new motherhood.

The knowledge and tools gained from being both a nutrition client and coach have not only helped me achieve my fitness goals but have also created a sense of confidence and self-care that extends into all aspects of my life.

But for a lot of people, stepping into the path toward sobriety – or even just cutting back on their consumption – can come with a lot of baggage, fear, and general discomfort.

Ground Bison Taco Bowls An uncomplicated one-bowl wonder Nutrition Facts per 1 cup serving make 5 6oz servings: Calories — 392⁣ Protein — 36g⁣ Fat — 18g⁣⁣⁣ Carbs — 28g⁣ Ingredients & Instructions Heres what youll need: ⁣ 2lbs ground bison⁣ 1 15oz can corn kernels, drain and rinsed⁣ 1 15oz can black beans, drained⁣ 2 packets taco seasoning⁣ 13-12 cup veggie or beef broth⁣ 2 cups romaine lettuce, chopped⁣ 2 cups tomatoes, chopped⁣ 2 cups bell pepper, chopped⁣ 1 bunch cilantro, chopped⁣ Cubed avocado, to taste⁣ Juice from a lime, to taste⁣ Heres what to do: — Place a frypan over medium-high heat, add the olive oil and ground bison, breaking up any lumps with a wooden spoon.

The number one thing that separates the sport of CrossFit from anything else is the fact that these communities and the inner circles within them set out to improve each athletes quality of life, not just their Fran time.

A little over a year ago, I found CrossFit Renew and fell in love with everything from the coaches and community to the programming.

Ingredients & Instructions Heres what youll need: ⁣ ⁣ 2 lbs ground turkey we mixed 99% and 93%⁣ 1 birds eye or Thai chilis or serrano peppers, deseeded and finely chopped⁣ 1 onion, finely diced ⁣ 4 tsp ginger, grated or minced⁣ 4 tsp garlic, minced⁣ 4 tbsp fish sauce⁣ 12 cup brown sugar⁣ Green onions, sliced, to taste⁣ Sesame seeds, to taste⁣ Heres what to do: ⁣ — Heat the cooking fat of your choice we used coconut oil in a large skillet over high heat, then add the onion, ginger, garlic and chilis and cook until onions begin to soften and become a little translucent.

As Ive been working from home these last few months since starting my Leadership Coaching business - LeadWell, Ive seen firsthand how incorporating regular movement into the day can significantly enhance both mental and physical well-being, leading to heightened productivity.

Two dubious orthopedic surgeons and one overpriced, radioactive nap later, it was confirmed: there were two pieces of a broken screw floating around in my knee, causing massive amounts of scar tissue to build up around the objects, as well as my incision site.

As the crowds settled, we packed up our passenger vans and headed back to the construction site of the new orphanage.

5 cups part skim ricotta⁣ 14 cup parmigiana reggiano⁣ 6 oz part skim shredded mozzarella⁣ To prepare: ⁣ — Slice zucchini into 18″ thick slices, lightly salt and set aside or 10 minutes⁣ — After 10 minutes, blot excess moisture with a paper towel⁣ — Preheat a gas grill or grill pan to medium high, and grill 2 to 3 minutes per side⁣ — Preheat oven to 375F⁣ — In a medium sauce pan, add olive oil and saute garlic and onions about 2 minutes then brown ground turkey & season with salt⁣ — Add tomatoes, salt, and pepper - simmer on low for 30 minutes, covered⁣ — In a bowl mix ricotta cheese, parmesan cheese & egg⁣ — In a 9×12 casserole spread 12 of meat sauce on the bottom and layer the zucchini to cover.

Member Spotlight: Matt & Piper Shriver You know when youre in like a professional group setting and whoever is facilitating says, lets go around the room and say our names and a fun fact about ourselves!

My mid sized body is in fact, a healthy one and I am so proudgrateful that I can finally see that.

: Pull-ups Deadlifts Rows and rowing Rope climbs Kettlebell swings Plus, again, many more Compound — I sorta made up this category to include some movements that actually can incorporate both a push and a pull or both an anterior and posterior burn in one fell swoop: Cleans Snatches Muscle-ups Busters Toes to bar Jumping rope Running Plus, you guessed it, many more Not every workout needs a specific push and a pull, but its a great place to start if you want to make sure your workouts are balanced while also staying varied.

Fiesta Bowls Turn your meal prep into a party with these super simple fiesta bowls Nutrition facts per serving makes 3 servings: Calories — 420⁣ Protein — 32g⁣ Fat — 16g⁣ Carbs — 38g⁣ ⁣ Ingredients & Instructions Heres what youll need: ⁣ ⁣ 12 cup brown rice, cooked⁣ 1 cup canned black beans, drained and rinsed⁣ 12 oz grilled chicken breast, chopped⁣ 2 cups bell peppers, chopped⁣ 2 cloves garlic, minced⁣ 1 tbsp olive oil⁣ 1 avocado, sliced⁣ 2 plum tomato, chopped and seeded⁣ 1 red onion, diced⁣ 14 cup fresh cilantro, chopped⁣ 1 tsp salt⁣ 1 tsp pepper⁣ Juice from 12 a lime⁣ To prepare: ⁣ — Prepare your brown rice according to its package; grill your chicken to your desired doneness.

If you want to know more about what each of those things do to your brain, Id love nothing more than to go into great detail about it, but thats another post for another day.

Ive always valued the fitness that is required for sports and have encouraged sports enthusiasts whether thats former athletes or people who just want to learn how to be athletic to leverage the gym to improve their strength and conditioning and to elevate their every day or sports performance.

A: One thing outside of the gym that Im excited about in the next year is going back to the CrossFit Games!

My journey towards becoming a nutrition coach is deeply rooted in personal experiences, a commitment to diversity, and a recognition of the limitations of relying solely on physical activity to combat the effects of poor lifestyle choices.

serving of meat makes 8 servings: Calories — 202⁣ Protein — 24g⁣ Fat — 9g⁣ Carbs — 3g⁣ ⁣ Heres what youll need: ⁣ ⁣ 2lbs chicken breast, cut into chunks⁣ 2 tbsp arrowroot powder⁣ 2 tbsp garlic and herb seasoning ⁣ 2 tbsp lemon pepper⁣ 4-8 tbsp cooking fat of your choosing, divided⁣ Salt to taste ⁣ To prepare: ⁣ — Dump everything but the cooking fat into a bowl and toss to coat⁣ — Preheat a large high-sided skillet like this electric skillet or a cast iron to mediumhigh⁣ — Coat your pan with half the cooling fat and heat until glistening ⁣ — Working in batches, add your chicken and cook 4:00-6:00 minutes depending on your pan — see note each side, until the outside is golden brown and the inside is cooked through.

Id wanted to become a coach before moving to the Middle East but I wasnt confident in my coaching skills or personal fitness, so I waited.

serving of meat makes 8 servings: Calories — 565⁣ Protein — 40g⁣ Fat — 21g⁣ Carbs — 33g⁣ ⁣ 𝐅𝐨𝐫 𝐭𝐡𝐞 𝐠𝐫𝐨𝐮𝐧𝐝 𝐭𝐮𝐫𝐤𝐞𝐲⁣ 𝘏𝘦𝘳𝘦𝘴 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘭𝘭 𝘯𝘦𝘦𝘥: ⁣ ⁣ 3 lbs lean ground turkey⁣ 9 tsp garlic, minced about 9 cloves⁣ 34 cup brown sugar, packed⁣ 34 cup low-sodium soy saucetamaricoconut aminos⁣ 6 tsp sesame oil⁣ 1 tsp ground ginger or 2-3 tsp minced⁣ 1 tsp crushed red pepper⁣ 1 tsp black pepper⁣ Sliced green onions for garnish⁣ 𝐅𝐨𝐫 𝐭𝐡𝐞 𝐬𝐩𝐫𝐢𝐧𝐠 𝐫𝐨𝐥𝐥 𝐛𝐚𝐬𝐞⁣ 𝘏𝘦𝘳𝘦𝘴 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘭𝘭 𝘯𝘦𝘦𝘥:⁣ ⁣ 10oz bag of shredded cabbage⁣ 10oz bag of julienned carrots⁣ 10oz bag of broccoli slaw⁣ 12oz bag of sea kelp noodles ⁣ 5oz greens of your choice, roughly chopped⁣ 5-10 mini cucumbers, sliced⁣ 1 bunch each of cilantro, mint, and Thai basil, roughly chopped⁣ 13-12 cup peanuts, chopped⁣ Sesame seeds and sliced green onions for garnish⁣ ⁣𝐅𝐨𝐫 𝐭𝐡𝐞 𝐡𝐨𝐧𝐞𝐲 𝐠𝐚𝐫𝐥𝐢𝐜 𝐝𝐫𝐞𝐬𝐬𝐢𝐧𝐠⁣ 𝘏𝘦𝘳𝘦𝘴 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘭𝘭 𝘯𝘦𝘦𝘥:⁣ ⁣ 12 cup olive oil⁣ 6 tbsp rice vinegar⁣ 4 tsp honey ⁣ 2 tsp minced garlic⁣ Salt, pepper, and crushed red pepper to taste⁣ ⁣ To prepare: ⁣ — Heat a large sauté pan over medium-high heat.

Stay Fit Anywhere: 8 CrossFit Bodyweight Workouts for Travelers Originally published in Austin Fit Magazine Gone are the days of skating by on youthfulness alone, nourishing our bodies with caffeine and Crunchwrap Supremes, considering four hours to be a good nights sleep, and claiming a trip to the fridge and back a workout well-done.

Slow Cooker Buffalo Chicken Its getting hot in here, so make a spicy wrap⁣⁣ Nutrition facts per 1 cup serving of shredded chicken makes 8 servings: Calories — 382⁣ Protein — 50g⁣⁣ Fat — 18g⁣⁣ Carbs — 4g⁣⁣ ⁣ For the buffalo chicken: Heres what you need: ⁣ 4lbs chicken breast⁣ 2 12oz jars buffalo sauce we used one medium, one mild⁣ 2-3oz ranch seasoning⁣ 8 tbsp butter, cut into pats⁣ For the wraps: Heres what you need: ⁣ 2 tortillas of your choosing⁣ 4 slices Bibb lettuce⁣ 1 handful of shredded cabbage⁣ 1 handful of julienned carrots⁣ 2 mini cucumbers, sliced into ribbons or long matchsticks⁣ 2 tbsp ranch dressing⁣ Fresh dill, chopped, to taste⁣ ⁣ To prepare: ⁣ — In a medium mixing bowl, mix ranch seasoning and hot sauce until well combined.

Lets dive into the world of wearable tech and how its revolutionizing kids fitness, including in kids CrossFit!

Joey: Stella and I are big fans of exploring the diverse food scene in Austin, and its tough to choose just one favorite.

During deep sleep, the body releases a growth hormone, which is essential for repairing tissues, building muscle, and overall recovery from daily activities and workouts.

Nutrition facts per serving makes 12 servings: Calories — 198⁣ Protein — 16g⁣ Fat — 7g⁣ Carbs — 20g⁣ ⁣ Heres what you need: ⁣ 1 12oz package Bilisnkis Spicy Italian Chicken Sausage Links⁣ 1 16oz package frozen cubed butternut squash ⁣ 1 package frozen sweet potato gnocchi we used Cappellos, but cant avoid hearing about Trader Joes⁣ 14c-12c of your favorite tomato basil pesto⁣ Italian seasoning, to taste⁣ A drizzle of avocado oil⁣ ⁣ To prepare: ⁣ — Preheat your oven to 450 degrees and prepare a sheet pan with parchment paper ⁣ — Evenly slice your links in half-inch diagonal discs, and add to your pan.

– Jealous of how cool our members are?

Coachability isnt just about taking instructions; its a mindset, a game-changer that can revolutionize your CrossFit and fitness journey.

So if youre looking for a one-stop-shop thatll keep your immune system operating at maximum efficiency year-round, grab a pot and give this lemony, garlicky, chicken-and-veggie-rich soup a go: Chicken, Lemon and Veggie Oat Groat Soup Serving size: 2ish cups Servings: 8 Ingredients 2 lbs chicken, cooked and shredded 1 lb bella mushrooms, sliced 1 lb cauliflower, diced 1 lb broccoli, diced 1 lb baby bok choy or napa cabbage, sliced 1 lb baby spinach andor kale 1 white onion, diced 3 to 4 large carrots, diced 3 to 4 large celery stalks, diced 8 to 10 cups chicken stockbroth 1 cup steel-cut oats, or oat groats ¼ to ½ cup fresh dill, chopped ¼ to ½ cup fresh parsley, chopped 1 to 2 tbsp fresh thyme, chopped 2 to 3 tbsp lemon pepper Salt to taste Juice of 1 lemon Instructions Dump all ingredients except greens, bok choy and chicken into a large stockpot.

Rope flow, kettlebell flow, and animal flow converge to create a dynamic system that revolutionizes our approach to fitness.

Thats a very basic breakdown of hormonal things that happen during exercise, but to take it one step further, when those things are happening in your brain, you also form new synaptic connections–basically little pathways, and the more pathways you create in your brain, the better off you are.

If not here, when did you move here?

Remove from oven, flip, and return back into the oven for 15-20 more minutes, until the edges are caramelized and the squash is fork tender.

If done correctly, deliberate cold exposure can positively affect brain and body health.

So now that we know the basics of support — lets talk about when its time to hang up the cleats: Persistent Lack of Enjoyment If your child consistently expresses a lack of enjoyment or dreads participating in their sport despite your efforts to motivate them, it may be a sign that its time to consider letting them try something else.

⁣ — Toss green beans and mushrooms in bowl with 2 tablespoons olive oil, salt and pepper, and spread into a single layer on one or two baking sheets.

9 Push-ups Pyramid Power: Starting with 1 rep of each, work your way up to rep 12 of: V-ups or Tuck-ups Reverse Lunges Plank Squat Jumps Runnin Up That Hill Find a nice ~100m hill, and go for 10 rounds: 1 Hill sprint 2:00 Rest Go The Distance: Set a 45:00 timer and go for distance: Walk; every 4:00, do 1:00 of a Beast Hold With these workouts, you have the flexibility to maintain your fitness routine no matter where your travels take you!

Get to know one of our favorite boomerang members, Carrie Houston!

⁣ Nutrition facts per serving makes 12 servings: Calories — 277⁣ Protein — 16g⁣ Fat — 14g⁣ Carbs — 14g⁣ ⁣ Ingredients Heres what you need: ⁣ 12 large eggs⁣ 24 large egg whites, or 14 cup of liquid egg whites per section⁣ 12 Strong Roots cauliflower hash brown pucks⁣ 1 8oz package uncured bacon, cooked and roughly chopped⁣ 2.

Here are a few tips you can apply while thinking about habit change this year: Start small with a manageable and achievable goal Be Specific: clearly define your goal Set realistic goals that are attainable for your current situation Habit Stack: stack a habit you need to do with one you already do Track your progress: what gets tracked gets managed!

I was friends with Becky and I would go to her house to workout, and she even met me at the gym I was going to at the time to see what I had available to me other than the treadmill this was pre-PT and showed her commitment to others health.

Kids CrossFit has emerged as a positive force in this evolution, providing a structured, fun, and supportive environment for children to develop physical fitness, self-confidence, and important life skills.

Greek Salad Chicken Bowls adapted via Healthy Steps Nutrition Get em to the Greek Nutrition facts per serving of mean makes 2 servings: Calories — 440⁣⁣ Protein — 33g⁣⁣ Fat — 26g⁣⁣ Carbs — 30g⁣⁣ ⁣ Ingredients Heres what you need: ⁣ 1 lbs boneless, skinless chicken breast cut into even tenders⁣⁣ 3 cloves garlic, minced⁣⁣ 3 tbsp Italian seasoning⁣⁣ 2 tbsp extra virgin olive oil⁣⁣ 1 tbsp red wine vinegar⁣⁣ Salt and black pepper, to taste⁣⁣ Juice of one lemon⁣⁣ 8 oz cherry tomatoes, quartered⁣⁣ 4 cups mixed leafy greens, chopped⁣⁣ 6 mini bell peppers, seeded and thinly sliced⁣⁣ 4 baby cucumber, halved and sliced⁣⁣ 14 cup black or green olives, sliced ⁣⁣ 14 cup pickled red onion, drained⁣⁣ 14 cup banana peppers, drained⁣⁣ 14 cup crumbled feta cheese⁣⁣ 2 tbsp Greek or mediterranean vinaigrette, per serving, upon serving⁣⁣ ⁣ To prepare: ⁣ — In a large storage bag, add chicken breasts, basil, oregano, minced garlic, olive oil, red wine vinegar, lemon juice, and salt and pepper and marinate in refrigerator for at least 20 minutes, up to 1 hour.

A: Outside of the gym I will usually be spending time with my wife Morgan and new baby girl Hazel or working as the assistant soccer coach for the UT Womens Soccer team.

Each sport offers unique benefits, from cardiovascular health to strength and agility, and also imparts valuable life skills.

By setting realistic goals, managing your time effectively, and involving your loved ones in your fitness journey, you can achieve a harmonious balance between being a dedicated father and a healthy, active individual.

While it was a tremendous amount of work, I gotta say that the joy, excitement, and experiences we had exceeded our expectations unless you ask our 8-year-old son Jack who would tell you he cant remember anything at all, and so, I wanted to write down what I learned during this trip and the lessons I will take with me on our next family adventure.

Patrick : Well weve got two boys, a 3-almost-4 year old and a one-year-old so lots of our time is spent wrangling & playing with them.

We create customized workout plans : A personal trainer can create tailored workout plans based on an individuals goals, fitness level, and any specific needs or limitations they may have.

Myth 10: You Can Out-Exercise a Poor Diet Exercise is undoubtedly beneficial for overall health and can aid in weight management.

Sweet and Spicy Korean Turkey Bowls Fresh, flavorful, and full of protein Nutrition facts per serving of mean makes 8 servings: Calories — 565⁣ Protein — 40g⁣ Fat — 21g⁣ Carbs — 33g⁣ ⁣ For the ground turkey Heres what you need: ⁣ 3 lbs lean ground turkey⁣ 9 tsp garlic, minced about 9 cloves⁣ 34 cup brown sugar, packed⁣ 34 cup low-sodium soy saucetamaricoconut aminos⁣ 6 tsp sesame oil⁣ 1 tsp ground ginger or 2-3 tsp minced⁣ 1 tsp crushed red pepper⁣ 1 tsp black pepper⁣ Sliced green onions for garnish⁣ For the spring roll base Heres what you need: ⁣ 10oz bag of shredded cabbage⁣ 10oz bag of julienned carrots⁣ 10oz bag of broccoli slaw⁣ 12oz bag of sea kelp noodles ⁣ 5oz greens of your choice, roughly chopped⁣ 5-10 mini cucumbers, sliced⁣ 1 bunch each of cilantro, mint, and Thai basil, roughly chopped⁣ 13-12 cup peanuts, chopped⁣ Sesame seeds and sliced green onions for garnish⁣ For the honey garlic dressing Heres what you need: ⁣ 12 cup olive oil⁣ 6 tbsp rice vinegar⁣ 4 tsp honey ⁣ 2 tsp minced garlic⁣ Salt, pepper, and crushed red pepper to taste⁣ ⁣ To prepare: ⁣ — Heat a large sauté pan over medium-high heat.

You can lead a kid to water and you better make them drink As the scorching summer heat continues to overstay its welcome, it becomes essential to pay extra attention to our little ones hydration needs.

Furthermore, vitamin D deficiency during pregnancy has been associated with an increased risk of preterm birth and low birth weight.