News & Updates
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.
July 11, 2017
So many people ask me what the BEST meal post-workout is….the truth is, it really depends on the intensity & time of your workout & what you prefer as an individual. However, I will share one of my FAVORITE meals to whip up post training sesh!
Vegetable cooking spray
4 large red or green bell peppers
1 pound lean ground beef
½ cup chopped onion
2 teaspoons garlic powder
1 egg, beaten
¼ cup almonds, processed to a fine flour in a blender or food processor
1 cup grated cauliflower
2 teaspoons dried Italian seasoning
Salt and pepper to taste
1 cup no-sugar-added marinara sauce, such as Monte Bene Spicy Marinara
Preheat the oven to 350 degrees F and spray a glass baking dish with vegetable cooking spray. Cut the tops off the bell peppers. Place the peppers in a pot of salted boiling water for about 5 minutes, or until slightly softened. Drain them well.
In a large skillet, brown the ground beef. Drain. Mix the cauliflower into the beef, and combine with the remaining ingredients (except the marinara sauce).
Fill the peppers with the meat mixture. Place the peppers in the prepared baking dish and spoon marinara over each pepper. Cover the dish with foil. Bake the peppers for 30 to 45 minutes.
Tricks of the Trade:
I tend to eat a lighter meal before my workout, and then a heavier meal, like stuffed peppers, after my workout. I prefer to eat a snack an hour to an hour and half before I work out, then I like to refuel my body with a balanced meal about an hour after I finish my workout. This way I am never hungry or drained of energy!
I like to eat at home. If I’m working in the office, I turn off my computer and have a few minutes to myself to enjoy my meal.
Why I’m Eating It
I love home-style meals; they just make you feel good. I’m a huge advocate of balancing good nutrition with real life, and these are a great hybrid of that. All of the ingredients are super good for you, it reheats well and it reminds me of momma’s cooking. You can’t beat that combo!
Hope you enjoy!
July 11, 2017
Earlier this year I hit more than just a speed bump, I hit a full on roadblock. I trained my ass off day and night. I worked relentlessly to ensure I was fully prepared for the American Open. If you’ve been following my Snapchat, we all know what happened there. Many tears, many disappointments, and a nasty shoulder injury. After the AO I was advised to take a break from training to allow my shoulder to heal. This was truly devastating and stressful for me to accept.
So, rather than letting all of my hard efforts go to waste, I decided to refocus my energy towards other productive goals.
I found a way to make the best of my experience and capitalize on my injury to work on other aspirations I had previously let take a back seat.
It can be really discouraging when you’re injured, in a funk, or just not motivated for whatever reason. It’s up to you to keep consistent with your work and efforts. Life can be challenging and man can it throw you curve balls! It’s how we step up to the plate time and time again that define our success.
I encourage all of you who may be experiencing a setback at this very moment to acknowledge it, release the blame from yourself, and set NEW goals. No one is immune to setbacks unfortunately. So if life so gently thrusts one upon you, the first step is acknowledgement. No matter how hard we fight it, there’s no putting our heads in the sand and ignoring the setback. We are capable of doing amazing things – and even more if we GROW through our challenges!
July 11, 2017
I’d love to introduce Ryan Short, the current Company Commander of the 237th Military Police Company in the New Hampshire Army National Guard. CPT Ryan shares a similar mindset as I do and works diligently to motivate and connect with his soldiers in any way he can. One way Ryan inspires his soldiers is by writing #motivationalmonday pieces to get their mind right for the week to come. These pieces really spoke to me & I can’t wait to share them with you! Wear your pride & support our troops by snagging a limited edition Crimson iFit Vue
Please welcome Ryan to the #BadassCommunity as he will be guest blogging for our #MondayMotivation posts (every Monday of course!)
“It’s All The Same”
“We are always comparing ourselves to someone. Always. With that, it becomes easy to start thinking other people don’t feel like we feel, think like we think, or fail like we fail.
Humans are humans, and we’re all wired similarly. That person you’re admiring from afar, that looks like they have life all figured out, has failed like you, felt pain like you, and worried about the opinions of others like you.
The one thing we are not immune from is human nature. Once it becomes clear we are all subject to it, the fear created by comparison goes away, freeing you to confidently move forward as the best version of yourself.”
– CPT Ryan Short
July 11, 2017
I realize that some of you haven’t been following me for very long and have missed some past pieces from my Newsletter that have really struck a chord with the Badass Body Community . I see no reason why you all should have to miss out! So, starting this week I’ll be implementing one post per week for the #FromTheVault series. These will be older posts that I’ve written that I find to be useful to look back on when I need a little kick in the butt. Hope you enjoy!
The FIRST one to surface from the vault?? Drum roll please….
Understanding Your “WHY”
Understanding your “why” for fitness will drastically increase the likelihood of you sticking with your goals, unlike the other resolution-ers who hang up their hats year after year. Most of us have had an experience where the New Year rolls around and we set a big fat goal.
After a few months, that goal fizzles out and now we’ve suddenly become that person we hate, the person who stampedes the gym on Jan 2nd (wait a day for the hangover to subside), and then you never see them again.
If we don’t tap into “why” we are setting these goals, the chances of sticking them out until completion are slim to none. So maybe you want to make it the the Crossfit Games, maybe you want to get your mile down to 7 minutes, maybe you just want to be able to keep up with your kids, even your grandchildren – whatever your “why” is – figure it the fuck out.
Your “why” leads your mind in the right direction. And the truth is, our minds are 100% what either leads us to reaching our fitness goals, or in the direction of that 1 time New Year resolution-er.
So, that fancy, divided tupperware you buy or the new lulu pants with a pocket for your phone won’t make a lick of difference if your MIND isn’t in check. Though it’s not pretty or sexy, and doesn’t look good in an Instagram selfie – your mind is what drives you – full force – towards SUCCESS.
July 6, 2017
July 6, 2017
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