News & Updates
July 11, 2017
“Allow your mind to get down to the very essence of who you are as a person. Take away the cars, clothes, money, and job title. Look past the opinions of others, the status quo, and what the world thinks you should do. Chasing all of the material and social validation will only bring you stress and self-consciousness. When you can muster the courage to peel back everything that has nothing to do with you, you will inevitably find yourself.
In some ways, the most difficult part of pursuing your dreams is not only figuring out where the starting line is, but also which one to pick. You cannot start chasing your dreams until you know who you are, what you want, and where you want to go; and the walk to the starting line begins with an honest dissection of your consciousness. The more you can comprehend everything that makes you tick, the more the distractions of the outside world begin to drown out.
Self-consciousness is the result of a lack of self-reflection, so instead of being self-conscious, find
July 11, 2017
Another Monday, another chance to start your week off on the right foot!
So often, we are fearful of making a change in our lives (even if we are CERTAIN it is one for the better). Change is scary. We get so stuck in our daily routines that the thought of disrupting it scares the shit out of us. It doesn’t matter how big or small the change is – they all instill this weird, unexplainable sense of fear inside our own heads.
“Change. We fear it. We hate it. It makes us feel sick to our stomachs. It is the one thing that will rattle us with its utter distain for everything we know and have become comfortable with. It can be unpredictable, indiscriminant, and unwanted. It is always waiting in the winds, always out there, always wanting to cross our path. Above all else, however, it is undeniably necessary.
“Fight your fears and you’ll be in battle forever. Face your fears and you’ll be free forever.” – Lucas Jonkman. We can run from change, we can pretend it doesn’t exist, and hide behind the relative comfort of the way it has always been. But it will still be there, because it needs to happen, and it is going to happen. The more we run from it, ignore it, and fear it, the more power it will have over us. So why not face it head on? You will only effectively overcome change if you acknowledge its presence to begin with. It must stay at the forefront of your mind, and in the backbone of your planning.
If growth is a product of change over time, and time in the equation of life is an unknown variable; then to obtain the maximum levels of growth in this life, you must initiate the most amount of change in the least amount of time possible. So identify your change, visualize it, embrace it, and employ it. Once you stop seeing change as the enemy, and start embracing it as an opportunity, you will be free to grow into your full potential and you will control the battlefield of life.” -CPT Ryan
July 11, 2017
Au Bon Bone Broth specializes in creating healthy, delicious and organic bone broth made with a combination of pasture raised, free-range chicken and turkey bones, and grass-fed organic beef bones.
Inspired by the tremendous health benefits of organic bone broth, Au Bon Broth was formed and perfected through countless hours in the kitchen and is proudly made in the U.S. in San Diego, CA
Bone broth is widely regarded as a healing food. It’s known to treat the skin, gut, GI tract, aid in digestion or help you beat that cold/flu you’ve been suffering from.
It is even known to support healthy joints, bones, lungs, muscle and blood, and many tremendous medicinal benefits.
We’re told to eat chicken soup when we’re sick but did you know the secret behind this soothing and healing meal is actually the liquid broth? It is full of vitamins, minerals, protein, amino acids collagen and glycine which are the building blocks that your body uses to repair itself.
We individually source every ingredient that goes into our bone broth and use the same exact meat suppliers that Whole Foods Market does. We prioritize ingredients above everything else because what goes into the animal’s body goes into your body when you consume the broth.All bones are from USDA organic animals that have not been exposed to heavy metals and have also been humanely raised on open pastures with clean NON-GMO diets free of antibiotics, hormones and grains.
We use only organic vegetables and herbs and our water is reverse osmosis filtered, ensuring the final bone broth is as pure and flavorful as it is packed full of vitamins, minerals and gelatin.
Our mission is to make healthy organic bone broth available to anyone who wants it. Most people do not have the time to make their own nor want to mess around with making it.
July 11, 2017
Live Your Passion
Passion scares us. It is an unbelievably raw emotion, which is powerful beyond measure when it is harnessed and released on the world. But it is not really the passion which we find unnerving, it is the incredible feeling of exposure that makes us shy away from acting on it.
So we sometimes hide our passions, because we feel insecure about the world seeing such intimate thoughts. We settle for what we think we should be, because it is easier than exposing a side of ourselves to someone who may criticize something so meaningful. But remember this; stifled passion inevitably becomes nagging regret.
Passion is the fire with which dreams are forged into reality. It will fuel you when you have nothing left to give. It will help you overcome pain, fear, and even failure. But the only way to tap into this resource is to give it life in the first place. Come to terms with what evokes passion inside you, and let it become a part of your identity. Wear it on your sleeve with pride, and defend it with every ounce of your being. This process will no doubt push you to limits you never thought possible, but if you can drive through it, and maintain your focus, your passion will take you to the finish line, leaving regret in the dust.
Find out what ignites a fire in you & let it BURN!
July 11, 2017
Think of a store-bought rotisserie chicken as an ingredient, and you can put out memorable dinners in no time!
Article from Epicurious Weeknight Cookbook by Anna Stockwell
How to Revive Cold, Dry, or Sad Rotisserie Chicken
- No matter how you slice it, you have to do something to add moisture and flavor to cold or leftover rotisserie chicken. Luckily, this is easy to do! Shredded, cold rotisserie chicken on top of a grain bowl is disappointing, but toss it in a zesty dressing before adding it to your grain bowl & it’s a whole different story – a story that proves that you absolutely don’t need to reheat rotisseries chicken to bring it to delicious life.
- When you do want a hot chicken dinner, heating the cold rotisserie chicken in something liquid or saucy is going to give you the best results, adding flavor, moisture, and heat all at once. The classes way of doing this is to toss the meat into a soup – I opted for a brothy Thai-style curry.
- And when you want a hot chicken dinner that doesn’t necessarily feel like it was made with rotisserie chicken? Carve the bird into eight pieces & nestle it into hot broth with some veggies for a speedy braise. It’s got the look and feel of a slow-cooked chicken dinner – and you don’t even have to turn on the oven.
An Easily Customizable Grain Bowl Dinner
Grain Bowls with Chicken, Spiced Chickpeas, and Avocado – Yields 4 servings – Active Time 20 minutes, Total Time 20 minutes
- For the Chickpeas : 2 tsp olive oil, one 15.5 ounce can chickpeas (patted dry), 1/2 tsp ground cumin, 1/8 tsp ground cayenne pepper, pinch of salt.
- For the Dressing: 1.5 cups parsley leaves, 3/4 cup mint leaves, 1.25 cups evoo, 6 T lemon juice, 1 tsp honey.
- For Assembly: 4 cups cooked quinoa, farro, barley or brown rice, 4 cups shredded rotisserie chicken, 2 mini seedless cucumbers, 2 avocados, 2 cups watercress or baby arugula, 1/4 cup pickled red onions, 4 tsp toasted sesame seeds.
- Make the Chickpeas: Heat oil in large skillet over medium – cook chickpeas, cumin & cayenne. Increase heat to high until chickpeas are golden brown & crisp (about 10 minutes). Transfer to paper towels & season with salt.
- Make the Dressing: Meanwhile, pulse parsley and mint in a food processor until finely chopped. Add oil, lemon juice, and honey and pulse to combine.
- Assemble the Bowls: Toss quinoa with 1/2 cup dressing in a large bowl. Divide among serving bowls. Toss chicken with 1/4 cup of dressing in same large bowl. Arrange chicken, cucumbers, avocados & watercress over quinoa. Top with chickpeas, pickled onions, and sesame sees. Serve remaining dressing on side for drizzling.
Curry in A Hurry
Easy Green Curry with Chicken, Bell Pepper, and Sugar Snap Peas – Yields 4 servings – Active 15 minutes, Total 20 minutes
- 1 T coconut oil, 1/4 cup green curry paste, 1.5 tsp freshly grated ginger, 1/2 tsp finely grated lime zest, 1 medium onion, 1 red bell pepper, 1 cup chicken stock (low sodium), 4 cups rotisserie chicken, 1/2 lb sugar snap peas, one 14 ounce can coconut milk, 1/4 cup basil leaves, 1 T fresh lime juice, cooked rice noodles for serving
- Heat oil in a medium pot over medium. Cook curry paste, ginger & lime zest for about 1 minute. Add onion to cook until onion is soft. Add bell pepper and stir to combine. Add chicken stock and bring to a boil, then reduce heat to low & simmer until pepper is crisp and tender (about 3 minutes). Add chicken, snap peas & coconut milk and cook over medium heat, being careful not to boil, until warmed through (about 5 minutes). Stir in basil & lime juice. Serve with rice noodles & enjoy!
The Cheater’s Braise
Braised Rotisserie, Chicken with Bacon, Tomatoes & Kale – Yield 4 servings – Active 10 minutes, Total time 30 minutes
- 2 tsp olive oil, 4 ounces bacon, 2 shallots, 1/3 cup dry white wine, 2 garlic close, 2 tsp finely chopped rosemary, one 14 ounce can diced tomatoes, 1 cup chicken broth, 1/4 tsp crushed red pepper flakes, 1 rotisserie chicken (cut into 8 pieces), 1 bunch curly kale.
- Heat oil in a large skillet with a lid or braising pan over medium. Cook bacon until fat starts to render (about 5 minutes). Add shallots and cook until shallots are soft and fat is rendered from bacon (about 8-10 minutes). Increase heat to high and add wine, garlic, and rosemary. Cook, stirring until wine is reduced by half (about a minute). Add tomatoes, chicken, stock, and red pepper flakes and bring to a boil. Reduce heat to medium & nestle chicken pieces, skin side up in sauce. Top with kale cover, and cook until kale is wilted (about 6 minutes). Stir kale into sauce and cook, uncovered, until chicken is warmed through (about 5 more minutes).
July 11, 2017
“You will not find gratification solely in your own successes. True gratification is found by uplifting others to new heights, while pushing yourself along the way.
Your greatest achievements will mean nothing if you reaped the benefits of them by yourself, or at the expense of others. They will evoke no emotion. Seek those moments where you can empower someone, and follow it through until they succeed.
Facilitating the success of others, while pursuing your own self-actualization, will provide you with some of the most intrinsic value life can provide. It is an addicting feeling when it happens, but requires enough self-confidence to place the needs of others over that of your own. The gratification from the experience will provide you with the motivation to blast through your own preconceived limitations, creating a cycle which will allow you and your partner, team, or business, to grow together into something you can truly be proud of.” – CPT Ryan
July 11, 2017
As I’m buried deep in my nook (basically a fort) I’ve created in my home to work on writing my second book, I wanted to give you all a little food for thought. In the fitness & health industry we spend so much time talking about exercising and nutrition. We talk endlessly about the different ways to work your glutes, upper body, how to get shredded in 30 days, how to look good naked, how to do a proper deadliest, yadda yadda yadda. Once you get overwhelmed reading through all that – you don’t have to look much further to dive into which new fad diet to try, what new superfood is going to save your life, and the latest crockpot recipe.
What most people don’t realize is that the Physical aspect of taking care of your body through nutrition & exercise so that it can perform at its optimal functioning is only ONE, teeny, tiny aspect of the entire Wellness Wheel. And, as we all know, if you only have one piece of a wheel – you aren’t going to get very far, right?
There are 7 different pieces + the 8th (Physical) that create the entire Wellness Wheel. They are:
Taking care of each dimension of the Wellness Wheel is essential to your success, health, and overall happiness in life. If we can learn to not only understand each dimension of the wheel in its entirety – but also, how the different dimensions are connected and work together – we can create a plan of action to lead a life where we feel “WELL”.
In the next couple of weeks I’m going to break down each dimension of the wheel into a deeper discussion, but I didn’t want to bore you with too much verbiage today! Stay tuned for a deeper discussion – hopefully, by understanding the wheel, you’ll begin to implement (or change) things in your life in order to feel healthy & happy both mentally and physically.
Check out my page for #wellnesswednesdays
July 11, 2017
This week – take pride in making other’s uncomfortable with your out-of-this-world dreams! All my life, people would laugh at me when I told them my hopes & dreams. I told people I wanted to start a body-weight bootcamp in a park in little ole’ Raleigh….they laughed. I told people I wanted to open my own business…they laughed. I told people I wanted to go to the CrossFit Games…they laughed. I told people I wanted to change lives through fitness…and still…they laughed. This week I challenge you to get comfortable with being uncomfortable! If your dreams don’t scare you, they aren’t big enough!
“Passion should always trump common sense.” -Robert Di Nero
Your vision, what drives you, what keeps you awake at night, may not always make sense to anybody but you. The challenge is recognizing not only is that normal, but that it doesn’t matter.
True passion makes onlookers uncomfortable because it makes them feel guilty for not having the courage to take charge of their life and realize their own self-worth. Don’t let them dissuade you.
Doing things by the book is great until someone dares to write a new one. Don’t be afraid to be the author of the next great success story, and embrace the naysayers lining up to buy it.
July 11, 2017
This week’s Monday Motivational piece presented by CPT Ryan focuses on reaching your goals. Often times, we think of success or our personal goals as a linear process. We seek to get from point A to point B with the least resistance possible. However, this is typically not the case. In fact, most of the times – our path’s towards our goals are filled with nasty twists & turns that could “throw you off”. If we are prepared to not only face these obstacles head on, but to embrace them for all they’re worth – we can remain on our path towards success & get their FASTER!
Coloring Outside The Lines
“Force yourself to see outside your goals, and find value in those challenges which seem to detract from your focus. Realize that to achieve success, many times you will have to stray from the plan.
The accomplishment of a goal is not the result of a linear path. Goals are accomplished when you have persevered through all of the things outside the lines, which give you the opportunity to pursue your dream.
Success comes to those who wait. Not to those who wait to take action, but to those who grind through the distractions and the obstacles and wait for their moment to shine.” – CPT Ryan
July 11, 2017
I saw this article awhile ago and wanted to give my dirty two cents on the subject….so here’s the article first: How CrossFit is teaching women to love their curves
Before I started CF I was a mere 100 pounds (barely) and CrossFit has indeed put some size on me. Lifting weights regularly and training like an animal has put raw strength on me and has absolutely changed my physique for the better. If you think it won’t, you aren’t doing it right. And if you think you will immediately turn into a bulky female with a “male-ish” figure, you REALLY aren’t doing it right.
Here’s the catch.
I love my strong body! Yet, at times, I still get self-conscious.
For example, when I am in a strapless short dress with my arm pipes locked and loaded and on display for all to see. Walking into a restaurant like this is no easy feat. and I am 100% sure SOMEONE will always have a comment to say. In the box, I’m “safe” among other women that are ohhhhing and ahhhhing over my chiseled body. Outside of the box its unknown what people’s reactions will be.
But why do I care? Ultimately I don’t…but ultimately I do…wait…huh??? As women, we always want to be accepted in whatever group or community we live, play or work in. This is natural and this includes circles outside of the box and CrossFit. To be perfectly honest, I am very aware of people staring at my body when I’m the only buff girl around. I know it shouldn’t bother me but I’m human and have humanistic thoughts. So, I do what any true fitness enthusiast would do and make sure I smile at the onlooker and feel proud that my hard work has warranted some attention. I turn a potential insecurity into a positive and run with it. This usually results in questions on my fitness regiment and diet which I am always happy to talk about!
Bottom line ladies…embrace your beautiful body in all the shapes and colors it presents. You only get one in this lifetime so why hide it behind clothes that don’t fit because you’ll be the only “fit girl” there? You worked damn hard for those beautiful muscles so show ’em off and take the opportunity of the inquiry to talk about your story, your path, your regimen….Who knows? You might have just inspired someone to make a change for the better for themselves!
Easier said than done? Give it a TRY and see how many people want to talk to you about your eating habits or fitness routine.