Winter Shred: 30-Day Fitness, Nutrition, and Fat Loss Challenge

Sign-up today for my 30-Day Shred! End of Winter –  Fitness, Nutrition, and Fat Loss Challenge Build healthy habit’s while losing 5-10 pounds in 30-days! Click HERE to download the app and claim your spot! Use promo code SHRED30 for $10 off Details: Challenge will run from February 20th to March 21st. During the 30-days I’ll help … Read more

How to Reclaim Your Health: Part 1, Mindset

How to Reclaim your Health Part 1: Mindset Before embarking on a fitness transformation, you must first cultivate a Positive Mental Attitude (PMA). A PMA is necessary for achieving any life goal. There will be high and low points on your journey. It is crucial to have the attitude of succeeding no matter what obstacle … Read more

Amazing! Cottage Cheese Protein Pancakes

Ingredients 2 Cups Cottage Cheese (4% Fat) 4 Eggs 1 Cup Oat Flour 2 TBS Coconut Sugar 1 TBS Baking Powder 1 tsp Vanilla 1 Pinch of Salt Instructions Mix together cottage cheese, eggs and oat flour until well combined Add in baking powder, coconut sugar, vanilla and salt and mix Choose a cottage cheese … Read more

Fitness Audit

Not seeing results in the gym or on the scale? Solution: Do a self-audit. Take an (honest) assessment of your: Caloric intake. Step count. Adherence to your training program. Caloric Intake: Do you know how may calories you eat on a daily basis? Many trainees under-eat good calories and over-eat crap calories. Monitoring food intake … Read more

Rogue: Fitness Gear and Equipment

Order your Rogue Gear from the CrossFit Lakewood Website! We have always supported Rogue Fitness and used their products at the gym. We are now an official Affiliate of Rogue! You will be able to  purchase their products while supporting CrossFit Lakewood and Rogue! Click the icon below! About Rogue (from their website): As history … Read more

3 Ingredient Paleo Waffles

This is a quick, easy, and very tasty breakfast option. And the kids will love ’em too! Ingredients: 1 medium banana 2 eggs 1 TBS coconut flour Directions: -Mash bananas in a bowl then whisk in both eggs and stir in coconut flour. -Heat waffles iron and grease with butter or coconut oil -Place batter … Read more

Sausage with Sun-dried Tomatoes and Kale

This recipe was a hit! Give it a try, let us know what you think. Ingredients: 1 Small Spaghetti Squash Salt and Pepper 3/4 Cup Sun Dried Tomatoes, sliced (2 table spoons oil reserved) 1 Pkg. Pre-cooked Sausage (we used Teton Waters Grass-fed beef sausage) 1 Bunch Kale 2 Large Cloves Garlic (chopped) 1  3/4 … Read more