Collecting Candy and Eating it Too!

4 Steps for enjoying halloween candy

Halloween tends to be the beginning of a series of holidays that are determined to make eating well, consistently, almost impossible.

The haul of candy (or left-over candy that didn’t get handed out), sits around. Tempting you every day. Allowing you to graze on peanut butter cups and sweethearts for weeks or months.

Those weeks turn into Thanksgiving celebrations (in the US anyway).

After Thanksgiving, we have holiday parties and family get-togethers before hitting Christmas and New Year.


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Ancestral Levers


Humans are adaptation machines.

Our bodies are unique to most animal species in that we have a series of systems that allow us to adapt to a wide variety of environments.

Hot, cold. Not a lot of food, too much food. Low stress, high stress. Low physical activity, high physical activity…

You get the picture.

The thing that makes us totally unique among biological organisms is how our brains can speed up (or slow down) this adaptation. We do this by communication, learning, technology, and cha…

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Breathe Man, Breathe!


Breathing is like walking, sitting, or sleeping.

We do it every day and never think about it.

And like walking, sitting, and sleeping, there is a lot more going on than we realize as we perform these unconscious tasks.

Fixing your gait can help you with that knee, ankle, or back pain, that seems to persist.

Fixing your sitting form and sitting less can help you lose weight, fix your posture, and make you feel better.

Fixing your sleep will make you a happier, leaner, more awesome, human.


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6 Strategies to Avoid Injury in Metcons


Why are you working out?

Is it to look better? Feel better? Have more energy? Be better at some task or sport?

Maybe it is to help you stay sane?

(or is it ‘all of the above)?

One of the most important things to remember when we embark on any sort of challenging physical endeavor is: Getting injured should be avoided as much as possible.

This seems like common sense. Of course, we don’t want to intentionally hurt ourselves!

But… and this is a big BUT…

We don’t always have a lot of ‘common…

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3 Things to Get Off the Pain Train


Dear 3+ year CrossFitters (and especially 6+ years and beyond),

After the ‘newness’ of all the fun workouts and experiences starts to wear off, there comes a time in all CrossFitter’s lives where doing a WOD, even just lifting, seems like an insurmountable task.

“I’m just not feeling it today.”

“I’ll go tomorrow.”

“I am too busy right now.”

Having these thoughts occasionally is normal. Ideally, you’ll be able to see through your own bullshit and determine if you are just making excuses or i…

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CrossFits Red Pill and Blue Pill


Hey Everyone!

One of the best parts about CrossFit and trying to be good at everything:

We learn to appreciate everyone’s unique strengths and abilities.

“Sally may not be the leanest, but have you seen her deadlift?”

“Joe has trouble squatting, but he can do pull-ups like nobody’s business!”

“Did you hear about Katie’s 5k time? Unbelievable.”

“Steve is so jacked!”

“Melissa has such a crazy schedule; I don’t know how she finds the time to make it in!”

“Mike’s burpees are insane, I don’t …

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Attacking Weaknesses


One of the things that make CrossFit training different than everything that came before it is a deliberate effort to make us focus on what we aren’t good at.

You can’t avoid these things in a good CF program.

You are constantly reminded and frustrated, by them.

It takes an enormous amount of character to face your least favorite things, your worst things, and do them routinely, with the intent of getting better.

To be honest with yourself.

To recognize there is a problem. And fix it.

It c…

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11 Habits of Highly Successful Gym Goers


“Do I want to be better?”

It is a simple question.

But before you answer it you must think hard about what it really means.

A better question might be:

“Am I willing to put in the work, and the sacrifices, to be better?”

There is one thing across all people who are successful in our gym that seems to be consistent across all personalities, tastes, walks of life…

They answer YES to this question.

It is a unifying characteristic that allows the 80-year-old grandma to get respect from the 25…

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"Improving the Average" Method


Hey Everyone!

You have heard the phrase “you are the average of the people closest to you”?

I propose that your awareness of your average execution over the last 4 days has is a more direct reflection over who you will be in 1 week, 1 month, 1 year, 10 years…

It is too easy to have one or two bad days dominate our thoughts and actions. To derail our progress. It is all too common to put off change because we haven’t been doing well lately (so we’ll start next week). Or shirk our responsibilit…

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Just This Once


We’ve all said it...

I’ll have another piece of candy, just this once.

I’ll skip going to the gym, just this once.

I’ll watch another episode, just this once.

If it really were just this once it wouldn’t be an issue. The problem arises when all of the ‘onces’ start adding up and we become frustrated with our lack of progress or wonder why we can never seem to change.

A lot of this has to do with human psychology.

We are wired to dismiss or ignore small slips. We minimize the seemingly insi…

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