Today, I got a 15lb PR on my front squat; 155 lbs. Really wanted 160, but I just couldn’t get it. I found myself leaving the gym feeling pretty disappointed and down, even though I PR’d. As I gave myself the pep talk about getting the PR, I also reminded myself about the fact I wasn’t wearing lifters, I didn’t have any knee sleeves on, nor did I have my wrist wraps on.

As I thought more and more about it, the immortal words of Carrie Bradshaw came to mind…’I couldn’t help but wonder’, are we sometimes using accessories as security blankets?

Now hear me out, I certainly know there are many of us who have to use these items because of physical limitations, previous surgeries, and anything else preventing us from doing full range of motion without them. I’m not suggesting you need to stop, or it’s the wrong thing to do. What I am curious about is, are there those of us who may be able to do without or reduce the need for them because we have a different kind of limitation?

When I started Oly class, I bought the lifters. Then eventually knee sleeves (and I didn’t even have knee problems, they just felt good) and already had wrist wraps. I also bought a weightlifting belt. I even bought elbow wraps. All of these items, of course, helped tremendously in their own way. But as time went on and I took in the teachings of ankle, wrist, hip mobility and overall movement technique more, I started to notice a shift. I eventually started to play around with not wearing lifters. I did just as well on some movements, like cleans, but not so well on snatches. So I kept using the lifters on snatches until eventually, I didn’t have to. But because I had a fear of snatches and anything overhead, I wore the lifters probably a little longer than I needed to because they made me feel safer. They were my security blanket.

Then…140# front squat

But you see the real issue was my mobility. And once I improved that, everything changed.

So my challenge to you is this: think about why you are using your accessories. Are they rehabilitative or are they your security blankets?


Side note, I still wear wrist wraps sometimes; I may not be feeling as mobile that day and the extra support helps. And I will pretty much always wear a belt for max deadlifts. Finally, lifters are not completely off the table, they may come back in as squats get heavier, who knows. Time and effort will tell!

Aug 11

Chia Pudding

We lead a busy life in the Files home. As my kiddos grow into their teen years we have lots of school, meetings and activities, yes, even homeschooling. Aside from weekends, we often don’t have time to cook and clean a big hearty breakfast like I desire. If I don’t have time to clean it, I do not start it. Can’t recover. Nor am I organized, or energetic, enough to prepare something real involved the night before. I truly admire people like that. I am not one. It is easy to get into a rut with quick and easy on-the-go breakfast ideas, I mean you can only eat so much fruit, and protein bars are not exactly healthy on the regular. Enter ch-ch-chia! Yes, I say it like that in my head. Every time. Can you tell how old I am?

Chia seeds are high in quality protein, fiber, antioxidants and minerals. Up to 75% of the fats found in chia are omega-3, a nutrient must, especially for athletes. Better yet while researching I found that the word chia originates form an ancient Mayan word for strength. Moreover, it is said Aztec warriors prized chia seeds for their ability to help with energy and endurance.  Maybe it’s true, maybe not, but I like it. Fast and easy + nutrient dense + strength + SO yummy = breakfast from heaven.

Chia seeds have the ability to absorb water easily giving it a gel like consistency, hence the “pudding”. Once you mix up your chia pudding base you can add all kinds of different topping and flavours. This helps me from getting bored. Also, it keeps well so it’s great for batch prep. Basic chia pudding only takes about 5 mins to make. Now, that’s something I can handle the night before.


Mix ingredients, allow it to sit in a glass dish in the fridge overnight.

In the morning, stir, sweeten if desired (a drizzle of honey or pure maple is all we need), serve and top if you have the time.

Sometimes chia can become really thick. We have noticed different brand seeds absorb liquid differently. If the consistency is too thick just add some more milk and stir.

This recipes serves about 3. I double it for my family of 6.


  • Blueberries + Maple + Cardamom + Cashews
  • Mango + Dark Chocolate + Mint
  • Coconut Milk + Strawberries + Wildway Granola (our favourite!)
  • Vanilla + Pumpkin Pie Spice + Coconut Flakes
  • Pomegranate + Dark Chocolate
  • Orange + Vanilla + Walnuts
  • Banana + Cinnamon
  • Be creative and make your own



  • Sprinkle in or on smoothies
  • Sprinkle on fruit bowls
  • Top a fresh salad with them
  • Add them to quinoa or rice dishes
  • Use to thicken sauces
  • Add to breads, muffins and crackers
  • Sprinkle in coconut water with a dash of sea salt, and a splash of lemon for an electrolyte drink
  • Some people even use them as an egg substitute



Have you tried Chia Pudding before? What’s your favourite topping?


Kristen Files is a certified Nutritional Therapy Practitioner dedicated to helping people achieve optimal health through diet and lifestyle changes. For more recipes and lifestyle hacks visit her site at Hearts for Health.

We’ve all been there before…you’re about to go into a lift…you’re pumped…you’re ready…and then you go for it. All of a sudden you feel a sharp pain and it’s over before it even started. For some reason…unknown to you…you’ve found a way to hurt yourself in a lift. Maybe it was bad form, maybe you weren’t warmed up, or maybe it was way to much weight. Either way, you are now hurt and can’t workout for several weeks. This is something that happens all to often to athletes and sometimes can be prevented. To aid in preventing injuries like this, follow these 5 tips from Men’s Health provided by Josh Ocampo.

Stretch When You’re Not Working Out

Stretching to cool-down post-workout is obvious. But stretching in your downtime — be it during the four-minute countdown on your microwaved dinner or first thing when you get out of bed — is just as crucial. I spend a couple minutes every morning and night stretching my legs to ease pressure in my lower back. And it’s a habit that does wonders for anyone who sits in a cubicle for hours every day. The yoga cat/cow poses are my go-to: get on all-fours and round your back for a few seconds, then arch it, and repeat.

Stop Obsessing About Numbers

Lifting doesn’t injure people — people injure themselves. And hefting heavy weights with bad form is one big reason why. It’s easy to get caught up in adding plates and pushing your PR higher and higher, but hard to acknowledge when form gives and your body bares the brunt of your decisions. Focus on perfect form before moving up in weight, and don’t concern yourself with the opinions of your fellow gym-goers, who are usually neither concerned nor aware of you (Unless you accompany your lifts with Thor-like grunts. Every gym has one). Try to lift in profile to a mirror, which is particularly helpful for the deadlift — from this perspective, it’s easy to catch accidental back rounding, and to make sure your lats, core, and glutes are engaged and ready to fire.

Don’t Ignore the Core

Strengthening your core has the ability to prevent an injury and relieve pain from one, especially in the lower back. During my first few PT sessions, I expected a yoga-like approach to my recovery with lots of back stretches and extensions, only to discover that nearly half of my time was spent working on my core. It was the ab workout I never knew I needed.

Here are two moves that I still do today to keep my core solid: First, a muscle-firing move. Lie on your back with both legs in the air, knees bent at a 90-degree angle. Place your right hand on your left knee, and push; try to resist any movement — this will force you to engage your core. Repeat on the right knee using your left hand. The second exercise is Bird Dogs. Get on all-fours, and lift your right arm and left leg in the air, keeping both extended so they’re parallel to the floor, with your back straight and hips level. Hold that for 10 seconds, then repeat, lifting your left arm and right leg. That’s one rep. Do three sets for both exercises.

Do More With Less

After my injury and first month off exercise — what I deemed a “full recovery” — I went back to the gym and immediately made an attempt at my usual deadlift routine. This was the biggest mistake I could have made; I suffered an even worse muscle spasm, and it ruined any chance of a quick recovery.

To gradually build back my strength and stamina, my physical therapist suggested I focus on high reps of light weights rather than low reps of heavy weight. I soon became accustomed to lifting multiple sets at 10 or more reps at significantly lighter weights than I used before. Increasing volume and lowering the weight doesn’t necessarily compromise your potential for gains either. In fact, a 2010 study showed that high-volume resistance exercise has the potential to stimulate even more muscle growth than low-volume exercise at higher weights. Higher volume, most importantly, allowed me to recover without compromising my lower back. And anecdotally, at least, this technique allowed me to finish workouts quicker (thanks to less rest between sets) and I never left the gym without a sweat-stained shirt.

Program Off Days

Rest days, I’ve learned well, are as crucial as workouts. Incorporating more of them into your routine can have endless benefits: you allow muscles sufficient time to heal and rebuild, so you actually get stronger, faster; you prevent burnout — physical and mental — from doing the same routine over and over; and finally, you give yourself the opportunity to do feel-good recovery activities, like yoga or a massage. Finally, to help safeguard against injury, adequate sleep is crucial. A study conducted on adolescent athletes in 2014 showed that those who slept less than eight hours were 1.7 times more likely to incur an injury than those who slept more than eight. Rings true for me. When I went for that max deadlift, I was at the end of a long week with little to no sleep, hadn’t taken a true rest day in weeks, and my back paid the price. But that old saying is true, what doesn’t kill you makes you stronger — or at least helps you train smarter.

Original Article: Click Here

All Made Simple – by: S.George


“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”

When you think of the CrossFit Games, of course, you’re going to think about the usual suspects – Fraser, Briggs, the Dottirs, Smith, Wells, etc. But what about Edington, Ramirez, Grundler, Sakamoto, and Prodromides? As the Games get underway today, I invite you to check out the Masters competitions, they’re quite inspiring.


Here are a few folks to check out. There’s definitely a lot more, but it’s a good start. Also, here’s a complete list of masters athletes and their Instagram handles to follow if you’re interested.


And don’t forget about the teens either!


Shawn “The Ram” Martinez (40-44)

He’s the Masters equivalent of Froning…a BEAST. He’s won the Masters Men competition 3 years in a row for his age group and is gunning for his fourth. Shawn comes from the Southeast region; he’s a coach at CrossFit Armed in Miami and has been in the fitness industry for 17 years. If you want to see a master class in pacing, check out the CrossFit Open 16.3 announcement workout between him and a much younger Nick Paladino.


Annie Sakamoto (40-44)

Annie made her first masters Games appearance last year and came in 2nd place, however, she’s been to the Games four times. She comes from the Northern California region where she is a coach at CrossFit Santa Cruz Central, the first CrossFit gym. Annie’s claim to fame is participating in a video of an early CrossFit workout which became known as Nasty Girls.


Bill Grundler (45-49)

The “CrossFit Legend” is the second fittest man on the planet for his age group, a CrossFit HQ commentator, and owner/coach of CrossFit Inferno in San Luis Obispo, CA. He’s also a retired firefighter, taking that mentality with him where “you just get the job done. The fire doesn’t care how old you are.” His brother James is also a masters athlete competing in the same age group.


Ron Ortiz (50-54)

This guy is insane. 51 years old with two masters titles and has been doing CrossFit for eight plus years. He comes from Hustle Hard CrossFit in West Palm Beach, FL and will be defending his title this year.


Shellie Edington (50-54)

Shellie is who I want to be when I grow up. She went from placing 19th at the Games in 2013 (her first year in the Games) to masters champion four years later in 2016. She started CrossFit in 2010 at 45 years old. She hails from Fit Club in Columbus, OH where she is also a coach. Check out this interview with her from the July issue of Prevention.


Mary Beth Prodromides (55-59)

Mary Beth’s performance in last year’s Games was truly inspirational to watch. She is a 5-time Games masters athlete and a three-time champion. A former bodybuilder, Mary Beth hails from CrossFit Vex in Grand Junction, CO and is a middle-school P.E. teacher. She will be defending her title this year. She’s also representing for us short girls, at 5’2” Mary Beth is a little powerhouse!


We are thrilled to announce our August 2017 Athlete of the Month-Jeremy Ford!!

Jeremy began his CrossFit journey with us at CFRR August 2013 and has continued to be a dedicated athlete in our 5 am CrossFit classes as well as HCC for the past 4 years!

He strives for knowledge and how to improve his form and efficiency during each strength, met-con, and PT session. Jeremy gives all he has in each and every class without hesitation!

Jeremy is kind, and welcoming to our new members, helpful to others, and is a true pleasure to know!

We are thankful and consider ourselves fortunate to have Jeremy in our community, and proudly celebrate him and all his awesomeness!!


Eating fresh produce is one of the best ways to get nutrients in your diet and support optimum health, But, did you know many of our foods are often sprayed with toxic pesticides and finished with preservatives to maintain freshness during shipping? You are what you eat and these chemicals can get into your system wreaking havoc on your health. Ideally, you would want to buy your food from a local farmer at the farmers market or through a food co-op. However, with the rising cost of living and our increasingly busy lifestyles it is difficult for many people to support this purist way of eating. Not to worry, you can still achieve a healthier life style without breaking the budget by adopting what is known as the Dirty Dozen and the Clean 15.

These lists will help you to know where to focus your dollars while grocery shopping. The Dirty Dozen are the foods that you really should buy organic. These produce items either have thin skins, like berries, or are structured in such a way that they tend to absorb more toxic chemicals. Conversely, the Clean 15 are typically characterized by thicker skins, preventing the edible portion from contamination. While not every fruit and veggie is on a list you can use these skin characteristics when choosing the more neutral produce.

According the Environmental Working Group, 98% of strawberries, spinach, peaches, nectarines, cherries and apples tested positive for residue of at least one pesticide. One sample of strawberries tested positive for over 20 pesticides. Pesticides are linked to numerous health issues like cancer, ADD, and auto immune disease. While your diet should be full of fresh fruits and vegetables make sure you don’t undermine your health and gainz by adopting these lists when grocery shopping.

Cauliflower is a member of the cruciferous family of vegetables, often overshadowed by its green cousin broccoli. This is one vegetable that deserves a regular rotation in your diet however, as it contains an impressive array of nutrients, including vitamins, minerals, antioxidants, and other phytochemicals.

Adding to cauliflower’s appeal is its extreme versatility. You can eat it raw, add it to salads, or use it in your cooking. Cauliflower can even be seasoned and mashed for a healthier version of “mashed potatoes.” It can be steamed and used as a substitute for rice, and also baked as a substitute for bread. The possibilities are endless.

Because of its beneficial effects on numerous aspects of health, cauliflower can easily be described as a superfood. Eight of its most impressive benefits follow:

1. Fight Cancer

Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. Some researchers believe eliminating cancer stem cells may be key to controlling cancer.

For instance, research has shown that combining cauliflower with curcumin (the active compound in the spice turmeric) may help prevent and treat prostate cancer.1

A study published in Carcinogenesis also found sulforaphane may reduce the incidence and rate of chemically induced mammary tumors in animals.2 It also inhibits the growth of cultured human breast cancer cells, leading to cell death.

Other compounds in cauliflower also show anti-cancer effects. According to the National Cancer Institute:3

“Indoles and isothiocyanates have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach.”

2. Boost Heart Health

Sulforaphane in cauliflower and other cruciferous vegetables has been found to significantly improve blood pressure and kidney function.4 Scientists believe sulforaphane’s benefits are related to improved DNA methylation, which is crucial for normal cellular function and proper gene expression, especially in the easily damaged inner lining of the arteries known as the endothelium.

3. It’s Anti-Inflammatory

You need some level of inflammation in your body to stay healthy. However, it’s also possible, and increasingly common, for the inflammatory response to get out of hand.

If your immune system mistakenly triggers an inflammatory response when no threat is present, it can lead to significant inflammation-related damage to the body, a condition linked to cancer and other diseases, depending on which organs the inflammation is impacting.

Cauliflower contains a wealth of anti-inflammatory nutrients to help keep inflammation in check, including indole-3-carbinol or I3C, an anti-inflammatory compound that may operate at the genetic level to help prevent the inflammatory responses at its foundational level.5

4. It’s Rich in Vitamins and Minerals

Most Americans are seriously lacking in nutrients their body needs to function. Eating cauliflower regularly is a simple way to get these much-needed nutrients into your body. For instance, one serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It’s also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.

5. Boost Your Brain Health

Cauliflower is a good source of choline, a B vitamin known for its role in brain development. Choline intake during pregnancy “super-charged” the brain activity of animals in utero, indicating that it may boost cognitive function, and improve learning and memory. It may even diminish age-related memory decline and your brain’s vulnerability to toxins during childhood, as well as conferring protection later in life.6

6. Detoxification Support

Cauliflower helps your body’s ability to detoxify in multiple ways. It contains antioxidants that support Phase 1 detoxification along with sulfur-containing nutrients important for Phase 2 detox activities. The glucosinolates in cauliflower also activate detoxification enzymes.7

7. Digestive Benefits

Cauliflower is an important source of dietary fiber for digestive health. But that’s not all. According to the World’s Healthiest Foods:8

“Researchers have determined that the sulforaphane made from a glucosinolate in cauliflower (glucoraphanin) can help protect the lining of your stomach. Sulforaphane provides you with this health benefit by preventing bacterial overgrowth of Helicobacter pylori in your stomach or too much clinging by this bacterium to your stomach wall.”

8. Antioxidants and Phytonutrients Galore

Eating cauliflower is like winning the antioxidant and phytonutrient lottery. It’s packed with vitamin C, beta-carotene, kaempferol, quercetin, rutin, cinnamic acid, and much more. Antioxidants are nature’s way of providing your cells with adequate defense against attack by reactive oxygen species (ROS).

As long as you have these important micronutrients, your body will be able to resist aging caused by your everyday exposure to pollutants, chronic stress, and more. If you don’t have an adequate supply of antioxidants to help squelch free radicals, then you can be at risk of oxidative stress, which leads to accelerated tissue and organ damage.

Original ArticleClick Here

All Made Simple – by: S.George


“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”

5 Things You Learn as a Masters Athlete

 Here are a few things I’ve learned as a Masters Athlete. Nothing you don’t already know. But it doesn’t hurt to have a reminder.

  1. Know Your Body, Honor Your Body

As Masters Athletes, our bodies are not the same as what they were when we were in our 20s or even our 30s. It’s OK to push your limits both mentally and physically, but you also must balance it with being mindful of any potential limitations. Pay attention to the cues your body gives you because believe me, they are there. Which leads me to…


  1. Rest Days are Your Friend

There have been a few occasions where as much as I want to go to class, my body tells me I need to sit it out. Sometimes, I just make the proactive decision to rest because I know I’m going to need more time to recover. Recovery is important for all of us, don’t get me wrong. But to my fellow Masters, you don’t have to go full on 4, 5, 6 days a week, every week. Get adequate rest. Your body will thank you.


  1. Importance of Warming Up AND Cooling Down

I can’t show up to class, mobilize for 2 minutes, get right into it, and immediately leave when I’m done. I just can’t. I need more pre-workout mobilization, warm down, and stretching time. So showing up 15, sometimes even 30 minutes before class to not only get loosened up, but also to get my mind right has helped tremendously. Then take a few minutes to cool down and stretch sets me on the right path to recovery.


  1. Goals May Take Longer to Achieve…And That’s OK

Because it might take you longer to recover, you might find trying to get that first un-banded kipping pull-up is taking longer to get than you would like. I still have that bar muscle up in my sights, but it’s just not quite there. I have to give my shoulders, lats, etc. some time to recover from any pull-up work before I start it back up again. But we will all get there, when it’s right. The key is not to force it. You’re not bound by some ticking clock reminding you your goals should have been met by now. It will happen. Just don’t ever underestimate yourself. You are capable of a lot more than you think, regardless of age.


  1. Perspective

There have been a few occasions where Marcos and I find ourselves bummed because we didn’t make a certain lift at the weight we wanted, or we didn’t finish a WOD, or didn’t do as well as we wanted on a WOD. As we give each other pep talks, we also sometimes remind ourselves…we’re probably the oldest ones in our respective classes. And yet, there we are side-by-side with the young ones. Don’t beat yourself up. Change your perspective. You may not have had the best CrossFit day, but you showed up. And you’re in it with everyone else.


Share what you’ve learned in the comments!




Here’s a great excuse to gorge on pumpkin pie, blueberry cobbler, apple streusel, and chocolate-covered strawberries! Well, kind of. Yep, they’re all Greatest Superfoods— just hold the sugar to get the most benefits. Here are the reasons these fruits, veggies, grains, and dairy products are some of the world’s best superfoods.

1. Greek Yogurt Regular yogurt’s thicker, creamier cousin is chock-full of protein and probiotics. It fills the belly, improves digestion, and bolsters the immune system. Plus, it’s a great healthy recipe substitute for sour cream, cream cheese, and even mayonnaise!

2. Quinoa This teeny-tiny, grain-like seed packs some serious nutritional prowess. With a mild, nutty flavor and a texture similar to rice or couscous, quinoa is one of the only grains or seeds that provides all nine essential amino acids our bodies can’t produce themselves. And it’s filled with protein— eight grams per one-cup serving, to be exact!

3. Blueberries Don’t worry; these berries won’t cause an oompa-loompa-like reaction. In fact, they’re nutritional superstars, filled with fiber, vitamin C, and cancer-fighting compounds. And studies suggest blueberries may even improve memory!

4. Kale This rough and tough green beats out all the rest in terms of nutrition, providing more antioxidants than most other fruits and veggies! It’s also a fantastic source of fiber, calcium, and iron. Prepare it virtually any way, from boiled or steamed to roasted (try it as a chip!) or stewed.

5. Chia Ch-ch-ch-chia! Yep, this little seed is the same as those adorable little ceramic animal planters of the 90s! But don’t worry, the nutritious part is not the clay pot. Chia seeds are actually loaded with the most essential fatty acids of any known plant! Plus, one serving of the stuff is loaded with magnesium, iron, calcium, and potassium.

6. Oatmeal High in fiber, antioxidants, and tons of other nutrients, this breakfast staple has been shown to help lower cholesterol levels, aid in digestion, and even improve metabolism. And it’s downright delicious— especially when flavored like pumpkin pie!

7. Green Tea This ages-old health secret has been used as a natural remedy for everything from cancer to heart disease! The secret to this delicious drink? Antioxidants! The main superhero here is Epigallocatechin gallate, or EGCG, a phytochemical that slows irregular cell growth, which could potentially help prevent the growth of some cancers.

8. Broccoli This lean, mean, green machine is packed with vitamins, minerals, disease-fighting compounds, and the fiber essential in any diet. Though all members of the cruciferous vegetable family are super-duper healthy, broccoli stands out for its exceptionally high levels of vitamin C and folate (which can reduce risk of heart disease, certain cancers, and stroke).

9. Strawberries Vitamin C is the superstar of this superfood. Just one cup of these red beauties satisfies the daily requirement for vitamin C (74 milligrams per day for women, 90 for men)! Studies suggest the antioxidant helps build and repair the body’s tissues, boosts immunity, and fights excess free radical damage. And the vitamin C in strawberries could help promote healthy eye function.

10. Salmon This heart-healthy fish is packed with protein and a healthy dose of omega-3 fatty acids, which studies suggest may help reduce the risk of cardiovascular disease. And bonus points: Salmon may also protect skin from the sun and the damaging effects of UV rays.

11. Watermelon Low in sugar and high in vitamins A and C, this summer treat is the prefect fresh, low-calorie snack. Studies suggest watermelon could also potentially lower blood pressure and reduce the risk of cardiovascular disease. And the lycopene in watermelon could help protect the body from UV rays and cancer.

12. Spinach Antioxidants, anti-inflammatories, and vitamins that promote vision and bone health are what make this little ol’ green so super. And those bones will be thanking spinach, too! Just one cup of the stuff packs up to 12 percent of the recommended daily dose of calcium and enough vitamin K to help prevent bone loss.

13. Pistachios These lil’ nuts are hiding lots of protein and fiberbehind their earthy flavor and nutty crunch. Plus, they’re naturally cholesterol-free. A one-ounce serving of these nuts has almost as much potassium as one small banana.

14. Eggs A relatively inexpensive protein source loaded with nutrients, eggs certainly earn their superfood status. A single large egg is just about 70 calories and offers six grams of protein. Eggs are also a great source of omega-3 fatty acids, which are essential for normal body function and heart health.

15. Almonds Surprise! Almonds are the most nutritionally dense nut, meaning they offer the highest concentration of nutrients per calorie per ounce. For just 191 calories, a one-ounce serving provides 3.4 grams of fiber (that’s about 14 percent of the daily recommended value) and a healthy dose of potassium, calcium, vitamin E, magnesium, and iron. Plus, you can eat them as BUTTER!

16. Ginger Slightly spicy but oh-so-enjoyable, ginger has been used for years as a delicious flavoring and an all-natural remedy for everything from an upset stomach to unwanted inflammation.

17. Beets This all-star veggie contains tons of vitamins, minerals, and antioxidants that can help fight disease and strengthen vital organs. And their purple hue may be the secret to their healthy success— some studies suggest betalains, the purple pigments in these veggies, may help ward off cancer and other degenerative diseases.

18. Beans High in protein and low in cholesterol, beans of any variety can add a healthy twist to any dish (even brownies!). They’re also loaded with fiber, folate, and magnesium, and studies have shown that legumes (like beans) can actually help lower cholesterol and reduce the risk of certain cancers (at least in rats…).

19. Pumpkin Loaded with antioxidants and vitamins, these gourds aren’t just for carving (or making into pie). The star nutrient here is beta-carotene, a provitamin that the body converts to vitamin A, which is known for its immune boosting powers and essential role in eye health.

20. Apples Say it with us, people: “Fiber is good.” And apples are a great low-calorie source. (A medium-sized apple weighs in at under 100 calories.) Plus, upping apple intake has been associated with reduced risk of cardiovascular disease, certain cancers, diabetes, and asthma.

21. Cranberries It’s time to work these fall favorites into dishes year-round. Whether it’s in the shape of a can or fresh off the stove, cranberries have a handful of health benefits and disease-fighting powers. These bacteria-busting berries can help fight inflammation, reduce the risk of heart disease, improve oral health, help prevent ulcers and yeast infections, and may even inhibit the growth of some human cancer cells.

22. Garlic Yes, it might leave breath less-than-desirable, but these cloves can do more than flavor— they’ve been used for centuries as food and medicine. These days, garlic is used to treat anything from high blood pressure and heart disease to certain types of cancer. Plus, studies suggest garlic extract can be used to treat yeast infections in women and prostate issues in men.

23. Cauliflower While all the vitamins and minerals are a great bonus, the real star here is cauliflower’s cancer-fighting compounds, glucosinolates. These phytochemicals are responsible for cauliflower’s sometimes-bitter flavor, but they have also been shown to prevent damage to the lugs and stomach by carcinogens, potentially protecting agiainst those cancers. And thanks to interactions with estrogen, cauliflower may also help prevent hormone-driven cancers like breast, uterine, and cervical.

24. Leeks Leeks owe many of their anti-cancer superpowers to their organosulphur compounds. These nutrients have been credited with everything from kicking cancer to boosting immunity. Studies also suggest leeks could help protect the digestive system from stomach and gastric cancers.

25. Lentils They’re pretty cheap, easy to prepare, and high in protein, iron and other essential nutrients. Need we say more? The iron may help fight off anemia (a condition that’s especially common among vegetarians and vegans), and they’re low on the glycemic index, too. That means they cause blood sugar to spike less quickly than other starches, so our energy lasts longer.

Original ArticleClick Here

All Made Simple – by: S.George


“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”

We call her KFlan. If you know her as Kellie Flanders that’s great but you should really get to know Kflan. As a member of the CFRR Nike MetCon Mafia, KFlan is an irreplaceable human and we are all so lucky to know her!

In all seriousness, Kellie is a huge part of the evening groups at CFRR. She has put in countless hours and work during her time at CFRR and her results are showing through. She’s already PR’d 58 times this year (last year’s total was 59 PR’s) and her gymnastics game has made leaps and bounds as well. She attacks weaknesses and perfects her strengths thus growing into a very good CrossFit athlete.
She has dialed in her nutrition and with regularly scheduled body comps, she has seen the positive results on this side of her fitness as well. She works hard and most importantly has fun doing it. The perfect amount of balance between seriousness in the gym and not taking it too seriously.
Congrats Kellie on all of your success so far and thanks for embodying the CFRR lifestyle so well!
KFlan can be seen attending the 4:30pm CrossFit, Oly and Strength classes as well as the 6pm CrossFit class on Tuesdays and Thursdays.