 Join Coach James for a fun workout Saturday morning at 9am.
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 Are you ready to row? Our True Spirit Crew continues to kick butt and take names in this year's Row'd Royalty. Congrats to all of our excellent rowers!
This weekend is Super Bowl Sunday and I know some of you have plans to eat and drink and watch the 'Niners win! For the past two Foodie Fridays, I have shared healthier versions of chicken wings. Today I'm bringing you all things Buffalo in a healthier form. You can still enjoy the creamy Buffalo chicken dip and you can even use this really delicious roasted Buffalo cauliflower to dip into it. I tested both of these recipes and they are outstanding. You could even add a packet of ranch dip seasoning to both to make it even more Sunday Super Bowl delicious. Click on the links or the photos for the recipes. Enjoy!  
Everyone's favorite movement is on the menu today:-) Sorry, you can't say no to these.
"No" is a complete sentence.
I was having lunch with Coach Audy the other day and we were talking about handling all of life's demands. All of us have only so much time in which we try to stuff so many things. I was sharing with her a situation in which I was asked to do something I did not want to, and instead of politely replying, "No," I got angry and relayed to my requestor all of the things I already had on my plate and how I just couldn't add another. I responded with anger, intensity, and unloaded all of my worries and anxieties on the unsuspecting person standing before me. She didn't deserve my response.
After telling my story, Audy looked at me and said, "You know, 'No' is a complete sentence and you don't owe anyone an explanation for why you don't want to do something." I looked at her with gratitude that I have such a smart friend and chagrin knowing that I was an ass to another friend. Indeed, "No" is a complete sentence. When someone asks you to do something it's a reflection of their desire and values and it's completely acceptable for you to not share those values. By responding in anger I violated one of the Four Agreements, e.g. I took her request personally. I violated a second of the Four Agreements by assuming she already knew how stressed I was and that I couldn't possibly add another thing to my schedule. Have you every responded to someone with, "How can you possibly ask that of me? Don't you know how stressed I am already?" Well, you are assuming that person has some kind of telepathic link with your emotions. If you're anything like me, I didn't even know I was on the brink of being an ass until I became one. If I had just taken a deep breath and said, "No" or even, "No, thank you" I could have avoided the drama my lack of self awareness created. The problem wasn't being asked to something, the problem was my attitude about being asked to do something. The Four Agreements serve as a foundation for being a reasonable human: 1. Take nothing personally 2. Make no assumptions 3. Be impeccable with your word 4. Do your best When someone says something to you that fires up your emotions, take a deep breath and remember these agreements and take solace in the fact that "No" is a complete sentence. Do you want to know something that you just can't say no to? FEMME FATALE WEEK! Sign up today! We need SIX more people to sign up so we can greenlight the entire week. Sign up on the form below. 
I have met with nearly all of our members for our New Year Check-ins and I'm super excited that so many of you are taking your protein consumption seriously. As you know, I recommend CrossFitters and power athletes consume at least 1g of protein per 1lb of lean body mass. For most of us, we have to supplement with protein shakes in order to achieve our macronutrient goal.
For many of us, our breakfast and/or lunch is served cold in a shaker bottle. But, protein and water can get boring, no matter how yummy your chocolate protein tastes. With a few simple ingredients, you can turn your shake into something spectacular. You can even use the blender we have at the gym to make your post-workout protein shake into a Super Shake. Click here or on the image below to learn how to turn your protein shake into a super shake. ​ 
Femme Fatale Week starts Feb 10!
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