Date Night In
We’ve been getting pretty adventurous with our date night’s in during quarantine and these homemade poke bowls were one of the easiest,...
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Coffee... how much is too much?
Managing our blood sugar by decreasing the triggers that push it out of balance is one of the simplest ways to optimize health
SnS Protein Cookie
Most "healthy" dessert recipes still contain some form of sugar for binding and sweetness. While some sugar is okay in moderation, sugar...
#BasicAFTreat
Enjoy your weekend while sticking to your goals with this easy treat you can make at home in less than 5 minutes!
Healthy Granola
Granola is a tasty topper for yogurt bowls and a great snack around your workouts. This homemade version is simple, healthy and much cheaper
30 Day Challenge
This Monday will kick off our 30 Day Challenge with a pre-fitness test WOD! You will receive a score card to keep track of how many...
#ThirstyThursday
60% of your body, 73% of your brain and heart, 83% of your lungs are made of up water. This makes water the most critical nutrient you can p
#MomGoals
“If you are thinking about getting a nutritionist/coach I highly recommend Sharan. I started with her 6 months ago at 10 months...
Custom Programming vs Macro Calculators
While online macro calculators may be a great starting point for the individual who is new to tracking food, they may not be the best...
Is your scale lying to you?
Scale weight is NOT the most accurate representation of progress when it comes to body composition, so stop hopping on this emotional...
How to Maintain Body Composition while Travelling Part 4/4
LESSON #4: HORMONES ARE MORE POWERFUL THAN THE BEST TRAINING & NUTRITION PROGRAM After years of being extremely compliant with my...
How to Maintain Body Composition while Travelling Part 3/4
LESSON #3: FIND A STYLE OF TRAINING THAT FEELS ENJOYABLE AND DO TAKE REST DAYS! My workout of choice is, of course, CrossFit! You all...
How to Maintain Body Composition while Travelling Part 2/4
LESSON #2: FILL MOST OF YOUR DAY WITH PROTEIN + HIGH VOLUME FOODS TO KEEP YOU SATIATED AND SAVE ROOM TO INDULGE On previous vacations, I...
How to Maintain Body Composition while Travelling Part 1/4
LESSON #1: SPEND TIME INCREASING YOUR CALORIC CONSUMPTION (AKA NOT DIETING) For 3 weeks, I didn’t log a single macro. I have been...
DNA Testing
Part 1: DNA Testing with @dnapowerinc DNA testing is valuable for so many reasons. If we can understand our genetic makeup, we can make...
How to Fuel Performance during the CrossFit Open
It's not too late to change your eating habits to fuel your best Open performance yet. No, this does not mean cutting all carbs out of...
17.4 Strategy
Nutrition: 17.4 is 16.4 - so if you’ve done the 55’s before, you have probably learned a thing or two from your previous attempt. As with...
CrossFit Open 17.3 Strategy
Nutrition: Eat as many samosas as possible in hopes of PR'ing your Snatch... In all seriousness though, the day before you attempt this...
17.2 Strategy
When you need to perform at a high intensity, your primary source of energy comes from glycogen stored in the muscle. Consuming...
17.1 Nutrition & Strategy
Nutrition: It's finally here! To finish 17.1 under the 20 min time cap, you are going to have to burn through your glycogen stores. Come...
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