What's for Dessert?
I absolutely LOVE hot chocolate during the holidays. It evokes many fond memories of holidays with my family. We used to drink the Swiss Miss instant hot chocolate packets. Once I discovered the hot chocolate I'm sharing with you today, I have made a new tradition of making it every year. It is quite simply the best hot chocolate I've ever had. I hope you like it as much as I do. BONUS: It is dairy feee. FOR REAL!
Click on the image below for Splendid Table's Bolognese Hot Chocolate.
Bring a Friend to Class NEXT FRIDAY!!!
Next week is Podium Week and at the end of it we always welcome friends to class for free on Friday. Please bring a friend this Friday! Let your Coach know how many friends you're bringing so we can be prepared.
It's Time to Thrive
You might recall that I started using a Commit30 journal this year as part of my 2023 goal to be more organized. What I love about this journal is that it makes space to commit to a new habit each month (thus the name, Commit30.) Each month since January, I have been sharing a new 30 day check-list or challenge (if you're into that kind of thing) so that you can join me on my healthy habits journey.
January we set SMART goals and intentions for the new year.
February we committed to 30 days of showing your love and gratitude.
March we committed to 30 days of healthy habits.
April we completed a 30 day Spring Clean-up.
May we committed to Living our Best Life.
July we did an 800g Nutrition Challenge.
August we committed to being All In.
September we did a BTWB Fitness Level Challenge
October we did a GOWOD Mobility Challenge
November we did a food drive at the gym
For the holidays I'm sharing this 30 days to Thrive Challenge.
We know that sustainable change comes from small decisions made daily. It's not the great big decisions, but the small daily ones like what to eat, how to spend our time, reaching out to a friend, going for a walk, learning a new skill, etc., that add value to our lives and move the needle towards our true north.
This 30 to Thrive Challenge is designed to help you take one small action, every day, to make a live that brings you happiness and contentment.
You can print the 30 to Thrive as a checklist or a calendar. Pick the style that suits you and give yourself permission to make the next 30 days the best yet. It's ok if you're not perfect. It's ok if you miss a day. The point is to make a small decision that has a big impact. Start with low hanging fruit. You have to eat everyday, so try a new recipe. DONE! We all need to drink water so try to actually drink 8 glasses for just ONE day. DONE!
Checking off the list of healthy daily habits will help you feel like you've accomplished something worthwhile, your own self care, when it feels like the world around you has conspired to sidetrack you.
I've been reading Barbra Streisand's autobiography, My Name is Barbra, and she has a philosophy on life that I just love, "the moment of commitment the universe conspires to assist you." How fabulous is that? All you need to do is commit to an action, no matter how small, and the universe is there to assist you. Here you have 30 small daily actions. Let see how much assistance we can get from the universe to make December our best month yet. Are you with me?
Fitness in 100 Words
Eat 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.
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!
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our GORUCK, Reebok, Rogue or Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!