Strength WOD- 6 UB Rounds Every 2min

1 Push Press
1 Push Jerk
1 Split Jerk

WOD- 8min AMRAP (3rds)

12 Shoulder to Overhead (135, 95)
12 Alternating DB Snatches (70, 50)
12 Calorie Row

Rest 2min, then…

4min AMRAP- Max L-Sit Hold (155 Sec)


As you may have read from yesterday’s post, today I am going to share the “secrets” of learning how to live a healthier life, and how to become a healthier you.

The media is all jumbled up these days with all of this crap that celebrities do to lose weight or stay in shape, or some doctor from who knows where created this dietary supplement that makes you shed 10 pounds within one week. (No lie, I was listening to the radio last night and an AD came on stating that if you took this pill for a week, you automatically dropped 10… Lies.)

Here is my very basic list of how to get in shape and become HEALTHY. 

1. Don’t trust everything you read. Heck, if you don’t want to, don’t trust this.

2. Eat WELL.

– Start packing your lunch every day instead of going to eat fast food. There, I just saved you about 300 calories. You’re welcome.

EAT BREAKFAST. You should get about 50% of your caloric intake JUST from breakfast alone. So to all of you people saying, “I’m not a breakfast eater,” find something you like. Do it now.

– Stay more towards the natural side of things. I’m not saying everything you eat needs to be organic, but cut out how often you eat from a package.

– Carbs aren’t all bad. You need complex carbohydrates in your diet. Whole grains, fruits, legumes, & veggies are all complex carbs. Stay away from simple carbs like sweets, products containing white flour, dairy (try Greek yogurt, it cuts the sugar in half and doubles the protein) & sugary drinks.

– Just eat. I don’t know anyone who doesn’t like food. The trick is to eat things that are good for you. It’s okay to break the cycle every once in a while with something sugary and sweet. Heck, I do it all the time. But I find it best when I eat something every 2 hours. That way I don’t feel bloated, but stay full all day.

3. Exercise.

– Now, while diet is a HUGE factor in being healthy, so is being active. If you notice, I usually only take one day off out of the week to rest. Other than that, I’m pretty active. I’m not saying you have to go out and run 10 miles or do insane workouts at CrossFIT, but get ACTIVE. How many healthy people do you know that seem to be the healthiest people alive just from sitting around all day? NONE. Get out there! Or… Stay at home.

– Join a gym. this might motivate you to go because hey, you’re spending the money on it, might as well use it.

– Ask for help in training. For instance: if I were to just waltz into a gym, I wouldn’t know where to go or what to work out. But when you have a training schedule set up by a trainer, you know exactly where to go and how many reps to do or how many miles to run.

– Don’t be scared of weight lifting. Seriously. It reevs up your metabolism and creates the after-burn effect (the burning of calories up to 14 hours post-workout.)

– Don’t be scared of cardio, fellas. Yes, I’m talking to you weight-lifting-only guys.

– Do SOMETHING. Swim. Ride a bike. Walk. Dance. Something. Forreal.

4. Drink water. And LOTS of it.

– Keeps your metabolism going.

– Flushes out toxins.

– Keeps your organs running effectively.

– Helps you get super beautiful skin.

– Need I go on? So just DRINK IT.

5. Baby steps.

– Don’t worry if you don’t look like a super model in one week. Seriously.

– Like momma said, “All great things take time.”


So here is my short list of how to become a HEALTHIER you. So stop worrying about the gimmicks multi-media portrays to you. Do it right, and you’ll look like the in no time at all.

Run on.

PS- Make sure you check out my TNT tab at the top of the page! I am training for my second season with Team in Training, and I need your help! I’m in the making of planning some awesome fundraisers. Stay posted!