 Join Coach Heidi Saturday at 9am for a fun and intense workout.
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 Veggies - we know we need to eat more of them. Veggies are loaded with essential minerals, vitamins, anti-oxidants and other important phytochemicals. For many folks. veggies are boring, bland and not at all appetizing. Well, today's #foodiefriday recipe courtesy of dishingupthedirt.com will introduce you to over a dozen delectable sauces that can drip, drizzle and drown your veggies into before you put them in your face. Click on the image below to get recipes for amazing sauces like roasted red pepper pesto, sriracha honey mayo, and ginger miso and tahini sauce. Let's get saucy!  Click the image above for over a dozen stupendous sauces to help you eat more veggies. Recipes courtesy of dishingupthedirt.com  EC takes her barbell for a walk. Fitness in 100 WordsEat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. Those 100 words are the original CrossFit charter. They serve as guidelines for how to eat, train and PLAY! Playing is an important part of mental and physical health and it is this week's Wellness Action with Coach Audy. Playing, whether it's a new sport, or just having fun moving your body is something we all used to do regularly as kids. Yet, as adults we have limited opportunities to move our bodies just for the pure joy of movement. We don't give ourselves time to explore what our amazing bodies can do. USE YOUR FITNESS and express yourself by trying a new way to move this week. Dance, do yoga, play golf, throw an axe, go for a bike ride, bear crawl across the lawn, whatever. Give yourself freedom and permission to have fun and move your body. It can do so much. Let's play!   Ayla does Grace during Femme Fatale Week. Happy 3 Year TSCF Anniversary Ayla!Ayla is an amazing young woman! Today is her three year TSCF anniversary.
She just turned 16 and is CRUSHING CROSSFIT! Ayla started with our teens program with Coach Heidi. She was a competitive swimmer for BHS and she and several of her teammates trained with Coach Heidi 2 days a week during swim season and three times a week in the off season. Ayla got strong. She got fast. She discovered that she liked CrossFit more than swimming. She transitioned to CrossFit as her primary sport in 2020. When COVID hit she remained consistent with at-home workouts with Coach Heidi. She was super happy to make the 6am classes part of her regular physical training after we all returned to the gym in May 2020. In her three years with us she has attended 283 classes and has completed several Femme Fatale Weeks. She just completed her first Murph Challenge this year and is super psyched to do it again next year. When I asked Ayla what she liked most about TSCF she told me that we treat her like an adult and just accept her for who she is. We think who she is is pretty amazing. Keep up the good hard work Ayla! We love your indomitable spirit. |
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