The Best Morning Routine
The Best Morning Routine
Jul 17 2018

MORNING RITUAL: SALT, WATER, AND LEMON How the combination of three simple items sets your body up for success “The importance of an athlete’s routine is essentially to set up their day in terms of...

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A Sneak Peek At What Our Best CrossFit Athletes Eat
A Sneak Peek At What Our Best CrossFit Athletes Eat
Jul 26 2018

What is your fuel of choice when it comes to supporting or recovering from your training? Peanut butter and chocolate milk? A particular protein powder? Gatorade? Perfect Food Bars? Ice cream? Ask ...

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Wind Down In Evening: What your Bedtime Routine Should Be
Wind Down In Evening: What your Bedtime Routine Should Be
Nov 02 2018

Main phrase: “Wind down to wear the crown” Main Takeaways: -We need to wind down in order to recover -Lots of stimulation during the day equals no stimulation at night -Put away from screens, lights, excessive food, and stimulation later in the evening -Sleep in a dark room that’s very cold

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Conscious Nutrition: Why Nutritional Habits are Better Than Macros
Conscious Nutrition: Why Nutritional Habits are Better Than Macros
Nov 19 2018

Athletes know that in order to reach peak fitness you have to put gas in the tank.  What happens though, if you have a leak in your gas tank, or if your engine can’t take in gas, or if you flood yo...

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The Best Time to Train
The Best Time to Train
Nov 26 2018

What if I told you there were optimal times to train in the day? That’s probably something you’d be interested in hearing. The truth is, there are times throughout the day that are more optimal tha...

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Daily Sun Exposure
Daily Sun Exposure
Dec 03 2018

The sun. What would we do without it? Die faster. The end. Just kidding. One of the simplest ways we can increase performance, recovery, mood, digestive health, immune function, and neurological he...

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Cool Down and Post Workout Fueling
Cool Down and Post Workout Fueling
Dec 10 2018

The main takeaways: 1) The recovery process starts once your session has finished 2) Easy blood flow and mindful stretching post training are great tools to start the recovery process 3) Diaphragmatic breathing is a great tool to help transition the body from a sympathetically driven state to a parasympathetic state 4) Ensure your body has cooled down before consuming food or shakes post workout 5) Prioritize food hygiene (great chewing, sitting down, relaxing) when consuming food post workout 6) Post Workout macronutrient prescriptions and the food choices within it are highly individualized

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Importance of Hydration
Importance of Hydration
Dec 17 2018

The ability to hydrate our cells transcends nearly any other somatic control and choice we make as humans. Though our bodies are comprised of nearly 60% water, it does not neglect the fact that it’...

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What's the Difference Between Intrinsic and Extrinsic Motivation? PART 1
What's the Difference Between Intrinsic and Extrinsic Motivation? PART 1
Jan 07 2019

What’s the difference between motivation and inspiration? Between extrinsic and intrinsic drives? Or are those the same thing? In this post, we are going to break down the differences between the t...

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What's the Difference Between Intrinsic and Extrinsic Motivation? PART 2
What's the Difference Between Intrinsic and Extrinsic Motivation? PART 2
Jan 07 2019

In the last post, we broke down the difference between motivation/extrinsic drive and inspiration/intrinsic drive. We also utilized a great exercise to highlight our highest values, which are the s...

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Sam Smith's Top 12 books from 2018
Sam Smith's Top 12 books from 2018
Jan 08 2019

One of the pieces that I continually value for my growth both personally and professionally is reading. Amongst other aspects, there’s a common theme between people who reach the pinnacle in their ...

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Understand Your Poop
Understand Your Poop
Jan 28 2019

Poop. We all do it. Excreting out waste we don’t need. While it may be a “faux paw” to talk about poop, there’s a ton of value we can extract from our poop. In this post, we are going to talk about...

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Warm ups: Why are they important?
Warm ups: Why are they important?
Feb 04 2019

Here are a few pieces to think about: Preparing aerobic system (pulmonary, cardiovascular, and muscular systems) for work ahead Getting the mind prepared and centered on the tasks ahead Getting th...

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Getting Unplugged
Getting Unplugged
Feb 11 2019

When was the last time you went a full day without your phone, computer, TV, iPad? Probably can’t remember. Disconnecting from the “system” is something we ALL need to partake in more often. We are...

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Why Should We Mix Up Our Proteins?
Why Should We Mix Up Our Proteins?
Feb 18 2019

Proteins are one of three macronutrients we consume in our food. Arguably the most important as they are the building blocks for the body. One aspect regarding protein consumption that often gets n...

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Should I Get A Coach During The Open?
Should I Get A Coach During The Open?
Feb 25 2019

Athletes are focused people. They work hard, they want to learn about their sport, and they crave progress. They’re willing to put it all on the line to succeed. In their pursuit of success they a...

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Why Athletes Need Fats
Why Athletes Need Fats
Mar 05 2019

But I thought fat makes you fat? Eh, there’s a bit more to it than that. In this post, we are going to discuss why we need fat and why it’s an important tool in an athlete’s diet. The points we wil...

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Why CrossFit Athletes Need Carbs
Why CrossFit Athletes Need Carbs
Mar 05 2019

The athlete and the goal will always dictate the training and nutritional program. Each athlete is unique, and so should their program reflect that. For the sake of our discussion, we are going to ...

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Keys To Longevity in Training
Keys To Longevity in Training
Mar 18 2019

“You miss the trees in the woods if you try to build Rome in a day”. That nonsensical made up quote really reminds me of the point I’m trying to get across today. ‘Longevity’.  We are all on this ...

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Get Better Sleep
Get Better Sleep
Mar 25 2019

What is the most powerful performance enhancer that’s also free? Sleep. Paraphrasing a section from Matthew Walker’s book entitled “Why We Sleep” will give some perspective: “Obtain anything less t...

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Consistency is the Key to Success
Consistency is the Key to Success
Mar 29 2019

What can I learn from Mat Fraser and other elite athletes to better my performance? One word. Consistency. One principle that transcends all elite performers is consistency over time. Before we div...

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Keep Inflammation at Bay
Keep Inflammation at Bay
Apr 14 2019

What is inflammation? By definition, inflammation is the “reaction of a tissue to injury or infection, characterized by heat, redness, swelling and pain”. This reaction is a necessary process for o...

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Triangle of Success
Triangle of Success
Apr 22 2019

What breeds success in competitive fitness? While that can be a broad question, let’s pull it apart. First, we need to define success. We have to remember whenever we think of success we filter tha...

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Total: 23
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