If you’re concerned about your health, you’re probably aware that blueberries are something of a superfood. Rich in antioxidants, blueberries are a topic of rigorous study by scientists interested in determining all of the benefits they hold. If you are unfamiliar with blueberries, or not a fan of them, you may want to consider adding them to your diet. When consumed regularly, blueberries provide a number of positive benefits, protecting the body against disease and helping to mitigate existing illness. Whether fresh or frozen, consider these reasons to make blueberries a healthy habit.

1. Blood Sugar Stabilization

While you might think that blueberries, being a fruit, would be harmful for diabetics and those at risk on account of their sugar content, the opposite is actually true. Blueberries can help diabetics control their blood sugar levels. This is because of a component of blueberries that actually seems to stimulate the production of insulin, which then makes blood glucose much easier to handle. Blueberries not only increase the glucose tolerance of the body, but they also reduce insulin resistance. In those who don’t have diabetes, blueberries may actually reduce the risk of diabetes developing.

2. Nerve Protection

The process of oxidation causes damage to all kinds of cells, and nerve cells are no exception. Given the sensitivity of nerve cells, this sort of damage can cause a host of problems when it affects the cells of the nervous system, including reduced mobility and cognition, as mentioned earlier. Fortunately, the neuroprotective effects of blueberries don’t just shield the brain. In fact, they can also protect the nerve cells themselves, which increases their

3. Protection from Heavy Metals

One thing you probably don’t think about is the accumulation of heavy metals in your body’s tissue. Unfortunately, some of our industrial applications, such as the burning of fossil fuels, create pollution in the form of metals that are fine enough for us to inhale. Cadmium is one of these metals, and in high enough doses it can be toxic. However, believe it or not, blueberries seem to have some effect against this buildup. A study revealed that the anthocyanin found in blueberries can bond with the cadmium, making it less dangerous to surrounding tissue.

4. Better Digestion

Because of the antioxidant properties of blueberries, cells in other areas of the body can perhaps receive a little more protection from carcinogenic sources. This means that blueberries can help combat inflammation and cancer in the digestive tract, which breaks down the food we eat, as well as related organs. Additionally, blueberries, like a number of other fruits, provide a little bit of fiber to the body, which can help improve the digestive process by bulking up stool. Consider whipping up a blueberry banana smoothie to get a healthy dose of antioxidants and potassium.

5. Reduced Dementia/Alzheimer’s Risk

As mentioned earlier, blueberries can contribute to mental health. This is good news for those at risk of developing Alzheimer’s disease or dementia, given that these conditions have no cure. However, there are ways to delay and mitigate such illnesses, and it’s thought that blueberries do this by limiting the damage to brain cells due to a flavonoid called anthocyanin. This flavonoid has antioxidant properties, which means it protects the cells from damage. Specifically, the anthocyanin content of blueberries helps to preserve brain cells, which ultimately results in the brain staying stronger for longer.

6. Heart Health

Blueberries are not just good for your eyes. They may also play a role in heart health, given that they are suspected to improve blood pressure. This is in part due to their modest potassium content, which contributes to more elastic blood vessels. In general, blueberries are thought to reduce blood pressure by restoring elasticity to blood vessels, so the heart has an easier time moving the blood through the circulatory system. Based on one study of pregnant women with higher blood pressure, there is a theory that additional nitric oxide production plays a role in the reduction of blood pressure.

7. Vision Protection

Blueberries are also beneficial in the sense that they contribute to eye health. While they do not have large amounts of vitamin A like you’d expect from a vision boosting food, they do have other nutritional offerings that have similar effects. Specifically, the compound pterostilbene protects the eyes’ corneal cells from the damage brought on by inflammation. Inflammation, when left unchecked, can interfere with cells and increase the likelihood of serious ailments such as cancer. However, pterostilbene prevents oxidative damage and keeps the eyes healthier longer.

8. Improved Memory and Motor Function

Blueberries have been found to have a positive effect on both memory and motor function, particularly for older adults. Specifically, a study was conducted over a twelve-week period on seniors over the age of 75. They consumed blueberries on a daily basis and were compared to a control group who did not consume blueberries. At the end of the experiment, those who consumed blueberries regularly were able to outperform those who had not in both cognitive and motor function tests. This suggests that those at greater risk for dementia should consider making blueberries a regular part of their diet.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“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…”

This month’s Athlete of the Month is none other than Jody Pitcher! Jody has been a member at CrossFit Round Rock for almost a year now. Her great sense of humor, quick wit, and drive to become a better athlete are some of the things that make Jody such a special part of our community. You will usually find her in the 6pm class throwing down with the rest of the crew!

Jody first started her CrossFit journey in Peoria, Illinois in 2016 and became a member at CrossFit Round Rock in June of 2017.

Jody loves to help people and has been a nurse for 15 years. Seaton Williamson Hospital is lucky to have such a driven individual.  She is an incredible athlete, and even more importantly, she is an incredible friend. We can’t wait to see all of the amazing things you accomplish, girl! Good job.


Water can get pretty boring after awhile. But when you’re thirsty there is nothing better to quench your thirst or fuel your body quite like water. A healthy and unique alternative to plain water is adding some cucumber. This beverage not only hydrates your body but also has tons of great health benefits from cucumbers. Here are just a few reasons to start drinking cucumber water.

1. It keeps your muscles healthy

The silica in cucumbers helps keep your connective tissues healthy, especially when they are consumed regularly. Getting more cucumber into your diet is as easy as adding it to your water. Just a few slices in your water bottle can provide the trace elements you need.

2. Cucumber water is good for your skin

Not only do cucumbers have silica, they also contain tons of antioxidants. These antioxidants help keep your skin clear and supple. If you suffer from acne, you can even use cucumbers to relieve redness and soreness from painful acne bumps.

3. A low-calorie beverage

Water has zero calories, making it a guilt-free beverage. Don’t worry about adding some cucumber because they only contain 45 calories per serving.

4. It cleanses the body

Cucumber is best known for its ability to detoxify the body. It is an integral part of cleansing, especially in juices that assist in removing toxins from our body.

5. It’s hydrating

It’s important to stay hydrated. Not only for weight loss purposes, but also for health purposes. Staying hydrated also helps you maintain the right temperature for your body. Proper hydration can even assist in your cardiovascular system functioning properly.

6. It provides more energy

Sugary energy drinks only prove to provide you with a burst of energy right before a heavy sugar crash. Even caffeine can cause adverse effects on your energy levels. Since cucumber water is effective in ridding the body of toxins, it can help prevent fatigue and promote focus.

7. This drink has vitamins and minerals

We all need vitamins and minerals every day. Some of us take supplements, but most of our vitamins and minerals come from our food. Something as simple as adding cucumbers to your water can help provide a boost in intake of your daily vitamins and minerals. You can even add berries to boost the antioxidant levels in the water.

Fortunately, cucumber water is super easy to make. Simply add a few slices of cucumber to your water. Spice things up by adding lemon, lime, or mint leaves. Enjoy!

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“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…”

Salt: it really is the spice of life. For those who delight in every morsel of their meal, giving up salt is akin to living a spiceless, cheerless life (or worse).

And yet, it is not uncommon for many people to be put on a low-salt diet, especially if you have a history of high blood pressure. This is because the salt we typically tend to consume – known as “table salt” – is less of a nutrient and more of an irritant.

The surprising truth is that table salt is industrially stripped of most minerals and nutrients before it reaches our table. The brighter, whiter, and shinier it is, the more industrial treatment it has gone through, and hence is lower in nutritional value. This kind of salt can dehydrate us. It also contains way too much sodium, which is always bad for your heart.

Does this mean salt is downright bad for our health? Or that we have to give it up completely? Fortunately, the answer is no. The trick lies in picking the right salt.

Enter Himalayan salt. Hand-mined from the foothills of the Himalaya mountain range in South Asia, this is considered among the purest varieties of salt available, and is truly a rock star among its peers. It also helps that it does so much good for our entire being. In some places, it is even used in the treatment of cancer. Read on to find out 7 worthwhile reasons why you should consider making the switch.

1: It Is Packed with 84 Essential Minerals, Including Iodine

There is a myth that this kind of salt is low in iodine, which is an essential nutrient. So let’s bust that one first. Himalayan salt comes brimming with 84 useful minerals. This is one powerhouse of mineral content, and yes, that definitely includes iodine.

It also has less sodium content than table salt, making it another win. Finally, it is subject to far fewer chemical and industrial treatments, so the salt retains its natural flavor and chemical composition.

For instance, did you know that table salt undergoes an anti-clumping treatment, which also makes it less easy to dissolve in water? You can see this for yourself when you dump a spoonful of salt in a glass of water. Within minutes, the salt settles at the bottom.

The same thing gets replicated in our body, and we can end up with unhealthy salt deposits that not only dehydrate us, but can also clog our organs (particularly the heart). As if this isn’t bad enough, table salt is also cleaned and bleached using chemicals, so it can lure you with its shine. Unfortunately, this shine comes at a harmful, chemical cost.

On the other hand, Himalayan salt is sold in its pure crystal form – uneven shape, color and all. But when you serve it at your table, you can rest assured that your food (and your body) continues to have access to every one of those 84 beneficial minerals.

2: It Enhances Hydration and Balances Water Content

As Himalayan salt is sold in an unrefined form, it does not have the dehydrating properties of chemically treated salt. What’s more is that it has the ability to actively improve the absorption of mineral-rich water – the minerals coming from the salt itself – both inside and outside our cells.

Now consider a spoonful of this salt added to a glass of water. Leave it to rest for a bit, and you end up with “charged” water, charged powerfully with 84 essential minerals! You can imagine the dramatic healing this mineral-rich water can trigger. For this reason, you should consider introducing this salt not just into your cooking routine, but into your bathing and breathing routines too. Find out more below.

3: It Improves Electrolyte Balance

Notice how those athletes guzzle on energy drinks, run after run, drink after drink? They surely those need five vital electrolytes contained in that drink: sodium (in moderation), magnesium, calcium, potassium, and chloride. What they don’t need is the harmful impact of spoonfuls of sugar and caffeine also dumped into that drink.

This is where Himalayan salt trumps that energy drink, as the 84 minerals include those five electrolytes essential for peak health. A glass of Himalayan salt water will provide you with more energy than any Red Bull can, but with none of the side effects. Isn’t that what we all want?

4: Lowers Acidity and Improves Digestion

The “junk” we typically love to put into our mouth these days is highly acidic in content. French fries, pizzas, burgers; they are all serial offenders. Over time, this leaves us with an overloaded digestive system, significantly lowering our metabolic rate too. It’s one heck of a vicious cycle, and can even result in kidney stones and unprecedented weight gain.

This vicious cycle can be given a good u-turn by balancing the pH in your body so it is neither too acidic nor too alkaline. Himalayan salt sole can do this for you, healing your digestion and raising your metabolic level to its peak. To do this, make it a daily routine to drink one full glass of mineral-rich water, created as follows:

  • Soak Himalayan salt in a jar full of water (1:4 ratio). Stir, cover and leave overnight to sit. You will end up with Himalayan salt sole.
  • The next morning, mix 2-3 spoonfuls of this sole with normal drinking water in a glass, and consume on an empty stomach to experience its healing benefits.
  • A small part of the salt will remain without dissolving into the water. This is okay. The sole can be used for days until it runs out. Also, avoid metal utensils (like the lid), as this can oxidize the water and cause more harm. It Can Help Control Your Blood Pressure

5: It Can Help Control Your Blood Pressure

Now this is sure to surprise you, as the medical community has led us to believe that salt in any form is packed with sodium and bad for our heart. Heart patients with high blood pressure are even put on a low-salt diet for this very reason. But as we have already learned, this is not the case with Himalayan salt.

Further, this salt also dissolves easily in water. Therefore, unlike table salt, the little sodium content that does exist gets quickly absorbed and eliminated from your system. So you can safely consume moderate amounts of this salt in your food without adversely impacting your blood pressure

6: A Himalayan Salt Bath Can Detox Your Body

If you love pampering yourself every other month at a luxurious spa, you are sure to appreciate getting the same detox, much more cheaply, right within the comfort of your home. And it is economical enough that you can treat yourself to a Himalayan salt-induced detox every other week!

To do this, simply pour a cup of the salt into your lukewarm bath water and allow it to rest for a few minutes. Then soak in the goodness of those 84 beneficial minerals. Health experts suggest that we soak for no longer than 20 minutes, as this is more than enough to rejuvenate our entire body from the outside. Our skin is also revitalized by this natural energy kick.

7: It Decongests Your Adenoids and Respiratory System

We can’t say this enough, as it is the retention of those 84 minerals that provides Himalayan salt with all of its magical properties. Consume it through your food, and you are cleansing and strengthening your body from the inside. Drink it every morning, and your stomach stays neutral and happy. Soak in its warm salts, and your body feels vibrant and alive. Yet another option to soak in its goodness is to simply inhale its miraculous properties.

For this, you can indulge in some “Spelotherapy” in special spas that are filled with this salt air. Merely inhaling it is enough to decongest the nostrils, ease pressure on the lungs, improve immunity against allergies, and heal the symptoms of various skin-related disorders like dermatitis.

You can also self-administer this therapy at home by investing in a salt inhaler. (You fill it with Himalayan salt mixed in hot water and inhale its vapors for 10-15 minutes.) This is especially beneficial if you struggle with allergies, as this can give you relief in minutes. Buy yourself some pretty Himalayan salt lamps too. They not only look good, they also purify the air within the room.

In summary, the benefits of Himalayan salt are potentially endless, as they create one big virtuous cycle for good health. However, this doesn’t mean you can go on a binge. While we recommend making the switch from table salt, we will still urge you to use it judiciously. Salt makes our food (and life) good, but it has its place and should never be used in excess.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“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…”


This month’s Athlete of the Month is the one and only Doug Millasich. Doug has been a member at CFRR for 3 years now and he continues to bring joy to the community every day. He attends monthly PT sessions with Coach Landon and is an avid 8:30amer. His charismatic personality and friendly smile make any new members feel at home.

  You won’t find Doug missing any classes or Community Summer BBQ’s unless he is out surfing the Coast. Doug and his wife Cindy are amazing parents to their 3 fur babies and are always working to help foster animals in need.

  We are proud to say that Doug is an athlete at CFRR but even more thankful to say he is a friend to us all. We can’t wait to see what workout you come up with Doug. Thanks for all that you do and trusting us to help you constantly improve your health and wellness.

Protein is essential for life. It provides the building blocks for your body’s tissues, organs, hormones, and enzymes. This macronutrient is crucial for building and maintaining muscle mass. It also increases satiety, which is why it’s so important to get enough protein when you’re limiting your calories to meet a fat-loss goal.


The amount of protein you need depends on your weight, goals, and lifestyle. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound for a sedentary person. However, if you do intense workouts or have a physically demanding job, you’ll need more. While the average healthy diet provides enough protein for most people, it may benefit you to bump up your intake if you exercise to build muscle or lose fat, either from dietary protein or supplements.

If your goal is to lose weight, increasing the protein in your diet can help you lose more fat and preserve more lean mass, which explains the popularity of low-carb, high-protein diets. But it’s also important to save room in your diet for other crucial nutrients. Make sure you’re eating enough fat, carbohydrates, fiber, vitamins, and minerals to keep your body energized and operating at peak performance.

The protein calculator on this page takes your body-composition goals and activity level into account to estimate your protein needs. Everyone is different, though, so experiment to find the right level of protein for your body. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well.

Click Here to Calculate Protein


Amino acids are the building blocks that make up protein. There are 20 different amino acids in all, and different proteins provide different combinations of amino acids in varying ratios.

Since each high-protein food contains a different amino-acid profile, it’s important to eat a range of protein sources. In other words, don’t just eat chicken breast five times a day. Great protein sources include lean meats, cottage cheese, eggs, and fish. If you’re vegan, eat plenty of legumes, nuts, and seeds.

If you find it tough to get enough protein from dietary sources, use protein supplements to hit your numbers. Try adding flavored whey powder to oatmeal, smoothies, or muffins, or grab a protein bar for a treat. There are also many vegetable-based proteins for those who don’t consume dairy.

Since high-protein foods tend to be low in fiber, increase your fiber intake as well to keep your digestive system humming along smoothly. Green vegetables like broccoli, kale, and asparagus are high in fiber and go great with steak, chicken, or any other protein source.


While it’s important to eat protein throughout the day as part of your diet, it’s especially beneficial to ingest protein before or after a strength-training session. A good hit of protein can help increase muscle size and strength when taken pre-workout, post-workout, or both.

You can use protein shakes for this purpose, or plan to eat protein-rich meals and snacks before and after working out. For example, have some Greek yogurt before your workout, and salmon with broccoli and sweet potatoes afterward. Some people find that eating right before a workout upsets their stomach, though, so experiment and see what works best for you.

To optimize recovery, it’s also a good idea to eat protein before bed. A slow-digesting protein like casein, found in dairy products and casein powder, can increase muscle-protein synthesis while you sleep, so you wake up better recovered from the previous day’s training session and ready to crush the next one.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“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…”

As we age our joints age with us as well. No matter how healthy you eat or how much you exercise, joint deterioration is inevitable. Fortunately, there are ways you can prevent early joint injury or pain with diet. These 11 foods will help your joints stay healthy and pain-free.

1. Turmeric

That yellow powder usually used in curries and most recently in lattes could relieve your pain. Turmeric has shown to have similar pain-relieving effects as ibuprofen. The antioxidant, curcumin, may ease arthritis pain and swelling. It works by blocking the effects of pro-inflammatory causing enzymes and chemical pain messengers. Simply sprinkle some turmeric on your dishes or in your coffee to relieve the painful symptoms caused by joint pain and arthritis. Turmeric lattes are the hottest new latteè trend for coffee lovers everywhere.

2. Basil

This leafy green used in soups, salads, and on pizza just keeps getting better and better. The leafy green herb has been used in India and Europe for centuries. The use of basil in Europe and India isn’t just for delicious dishes. As a matter of fact, it also helps treat inflammation and joint pain. Eugenol, which is the enzyme that gives basil its sweet scent, is the same enzyme responsible for relieving pain. It is a strong anti-inflammatory and suppresses the activity of cyclooxygenase. This hard to spell and even harder to pronounce enzyme forms the lipid mediators the cause inflammatory responses in the body.

3. Onions

Onions carry strong opinions surrounding their taste and smell. The vegetable, onion. can have a positive effect on joint pain. In 2006, a study was released revealing that consuming quercetin orally decreased arthritis symptoms. The study suggested that onions might be beneficial to humans suffering from inflammatory pain or diseases. Adding onions to your diet, like on a salad or a sandwich can help relieve suffering. Of course, if you don’t like onions because of the taste, there are supplements that contain the same compound. Look for these pills at health food and supplement stores or online.

4. Red Apples

As the old saying goes, “an apple a day keeps the doctor away. This saying is true for those who suffer from joint stiffness, pain, and inflammation. This tasty fruit contains quercetin, an antioxidant that is shown to relieve pain. Red apples are rich in anthocyanins, a strong anti-inflammatory compound. This same compound is what gives apples their red coloring. Apples are easy to pack snacks and can stabilize blood sugar levels, relieve hunger, and keep you full between meals. Your parents weren’t just saying they were good for you for fun. They actually are and they are delicious as well.

5. Salmon

Salmon, like walnuts, are rich in omega fatty acids. More specifically, salmon is rich in omega-3 fatty acid, which is known to reduce inflammation. Eat more salmon and you will notice a decrease in joint inflammation, joint stiffness, and joint pain. The pain and inflammation relief com is a result of the suppression of certain enzymes, which are associated with increased inflammation. Salmon is also a heart-healthy protein option. Omega-3 fatty acids support healthy brain and cognitive functions as well. Try switching out a meat dish for a fish dish one time or more a week to benefit.

6. Cherries

This small fruit is considered a ‘super-fruit’ and provides numerous health benefits. Incorporating cherries into your diet can help relieve joint pain, gout, and arthritis symptoms. Those that suffer from joint pain can potentially lessen the pain with cherries. Cherries contain a high level of antioxidants and anthocyanins. The two nutrients in cherries are known to relieve inflammation and stiffness in the body. Other research suggests tart cherries have similar effects; comparable to non-steroidal anti-inflammatory drugs. These drugs help reduce gout flares and relieve arthritis pain. Raw, cooked, or juice from cherries provide the good joint health benefits.

7. Garlic

A hit or miss for some; garlic can be useful in reducing inflammation in the body. Researchers are investigating the thiacremonone property, which is a sulfur compound found in garlic. Reports have discovered that some properties of garlic reduce inflammatory and arthritic responses in participants. Due to the potent flavor and smell, if you don’t like garlic there are other ways to include it in your diet. Garlic pills are available at a number of health food and supplement stores. Furthermore, garlic is also excellent for your heart and cardiovascular health. If there’s one thing you should include from this list, it’s garlic.

8. Nuts

Walnuts, cashews, and Brazil nuts all benefit your joint health. These nuts are rich in selenium, which helps control free radicals in the body. In one serving of Brazil nuts, nearly 780% of the daily recommended value of selenium is absorbed. Include cashews to receive almost 40% of your daily copper, more than 20% of your RDV and magnesium needs. Copper also assists in controlling the free radical levels in the body. Walnuts reduce inflammation and are rich in Omega-3 fatty acids. Just one serving of walnuts will give you over 90% of your recommended omega-3 fatty acids value.

9. Citrus

Citrus fruits like oranges, lemons, limes, and grapefruit have the potential to ease joint pain. These citrus fruits help to ease previous damage to joints from an injury or overall general wear and tear. Over-exercising or poor form can cause joints to become damaged, torn, or sore. If you are increasing your exercise regimen, physicians suggest that you increase your citrus consumption as well. Vitamin C, the main vitamin found in citrus, boosts immunity as well. This will help protect you from diseases that have an effect on joints.

10. Strawberries

A summertime classic, strawberries are great for healthy joints. Strawberries have the potential to lower risk for arthritis, as well as gout. Strawberries are rich in vitamin C and can provide 160% of the daily value everyone needs. Eat Vitamin C to boost your immunity to other diseases and illnesses. Women who eat strawberries regularly had a lower measure of body-wide inflammation than those who did not eat strawberries. Strawberries contain more Vitamin C than oranges. They are rich folic acid as well. Strawberry season is just around the corner; so don’t forget to add them to your grocery list.

11. Orange, Green, and Yellow

Fruits and veggies that are of these colors make for healthy and happy joints. The Vitamin A and beta-carotene may ward off inflammation-related disorders. Beta-cryptoxanthin, which is also found in these colors assists in relieving the pain of rheumatoid arthritis sufferers. Orange, green, and yellow fruits and vegetables like carrots, mangos, and cantaloupe, avocado, and dark leafy greens are all joint healthy choices. Brussel sprouts and broccoli also have a powerful impact on reducing inflammation and joint pain. Beta-carotene is also supported healthy eyesight, so it’s important to include this even if you don’t suffer from joint pain.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“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…”

This months Athlete of the Month is the one and only Dede. If you haven’t met this amazing human …. you are really missing out. Dede has been attending CFRR for just under 2 years and has lost a total of 66 pounds, can deadlift, jump rope and box jump like a pro! All big goals of hers when she started!

You won’t find Dede missing her workouts. She is 100% committed and crazy consistent. Whether it’s a 5 am class or 7 pm class she gets it in. No excuses. She is always ready to learn and is as Coachable as they come. Such a pleasure to Coach she is!

DeDe always has a smile on her face that you can’t help but be drawn to. Her energy is contagious and she is your biggest fan, no matter who you are! She truly embodies what we believe in at CFRR and we couldn’t feel more grateful that she is a part our family at CFRR.

DeDe here’s to you, and all that you are! A true inspiration to us and so many!! We are all so proud of you!

“You’ll just quit again. CrossFit is intense—are you sure you can do this? Look at your body—*sigh*. Why are you setting yourself up for failure again?”
These were the panicked, negative thoughts swirling through my head as I sat in my car outside CFRR that first day. Fight or flight reflexes primed, I wanted to drive away—fast. As desperately as I wanted—no, NEEDED to change my life, there was safety in what I knew about myself and how I had lived my life so far.
Overweight my entire life, I paid dearly for it in the self-esteem department growing up. As an adult, changing my lifestyle always seemed impossible. I was diagnosed with Type 1 Diabetes at age 27 and struggled to accept it and adhere to my treatment. I’d quit whatever current diet, exercise plan, or medication I was on if things got tough. I became hyper-focused on the scale; when it didn’t move, I lost all motivation. I was shy and self-conscious about my body and did my best to hide it. But worst of all, after so many failed attempts at weight loss, I no longer trusted myself or believed a change was possible. After a lifetime of yo-yo dieting and disordered eating, my spirit was broken and I was exhausted.
In November 2015, I decided I couldn’t face another holiday season of overeating followed by another empty New Year’s resolution. Something had to give—now. My five-year-old daughter was learning from me and I didn’t like what I was teaching her. I wanted to be an example of strength rather than shame; resilience instead of defeat. I wanted to teach her how to love herself instead of to loathe herself. But I was lost. I needed help. Dear friends of mine, CFRR athletes, invited me to try it out. I called and made an appointment to meet with Coach Kali.
So there I sat in my car outside the gym—terrified. I was a 35-year-old wife and mom with Type 1 diabetes, zero confidence, and not even enough mobility to do an air squat. Thinking about my little girl is the only way I willed myself to put one foot in front of the other and walk through the door. I had no idea what to expect but managed to summon enough courage and trust one more time.
What I found was a community of people who are invested in being the best possible version of themselves—spiritually, emotionally, and physically. Moreover, I learned that the athletes and coaches were equally as invested in helping ME reach my goals and holding me accountable. With every workout, fear turned into determination and doubt turned to hope. From loneliness, I found camaraderie and a family who accepted me—right where I was, no judgment. They saw grit and potential in me that I couldn’t see for myself. And the belief others had in me gave me the courage to press on and challenge myself to do more than I ever thought possible.
I now workout 3-4 days per week in the 5 a.m. class. I’ve taken advantage of nutritional coaching and PT sessions with Kali, attended Oly classes and started meal prepping consistently. My lab work looks phenomenal and I no longer need insulin. At everybody comp., I’ve gained muscle, lost fat, and my mobility and strength have progressed as well!
Don’t get me wrong; I’m no flashy athlete and still have a long road ahead. I scale WODs like a boss and rarely get the opportunity to click the RX button in Wodify. But I’m happier and healthier than I’ve ever been in my adult life and I’m doing my best to set a good example as a mom.
Being part of the CFRR community has been nothing short of life-changing—not only for me but also for my daughter (who also does CF Kids). I am forever grateful for the opportunity to continue to learn and grow in this amazing family. For anyone on the fence about CrossFit, I’m a living testament to the healing power of this community. Even if you’re scared, just put one foot in front of the other, walk through that door, and make the choice to trust that change IS possible. Your best self is waiting here and we can’t wait to cheer you on!
– Laurie
 Laurie was featured in the CrossFit Journal last year because of her amazing story. She shared her struggles, her fears, and most importantly her path to living a healthier lifestyle.

My CrossFit journey did not start because of a health situation. I’ve been blessed with good physical health throughout my life so far *knock wood*. I was moderately active throughout my school years, but because I have asthma, was pretty limited in what I could participate in.

After marriage, my husband and I settled into a fairly sedentary lifestyle and our nutrition was pretty crappy. We dabbled in the globo gym thing but neither of us enjoyed it. Then kids came along and our focus completely shifted. As the babies grew and I went back to work, we still knew we needed to make a change and set a good example for them. I just really wanted something different, something to give me a good kick in the ass. I heard about CrossFit and was intrigued. I told my husband about it and we decided to give it a try.


I joined CFRR in 2011, 10 months after I turned 40. A very happy coincidence I must say. Turning 40 was never an issue for me; I was actually looking forward to it. However, I was still in a rut emotionally. A string of layoffs, bad jobs, and other life events left me in a slump. Soon I found myself losing all confidence in my abilities.

I will never forget the first time walking into CFRR feeling a bit nervous and intimidated. It quickly went away after I was greeted with Coach Adrien’s big beautiful, welcoming smile. I haven’t looked back since.

CrossFit quickly re-ignited the fire within me I knew I had but didn’t really have an outlet to truly nurture and build on. The coaches at CFRR taught me to be comfortably uncomfortable and more importantly, to accept my vulnerability; something I was never comfortable doing. Resilience became the norm.

This August will be 6 years at CFRR. I’ve done roughly 10 competitions and I’m going into my 4th year of The Open. I’m in the best shape at age 46 than I’ve ever been at any other age, doing things I never DREAMED I’d be able to do. It’s definitely been a process and has not been easy. But in the immortal words of Denzel Washington, “Ease is a greater threat to progress than hardship.”

The pursuit of health and fitness transformed everything for my husband and me. This is our way of life now and it will never change. We sleep better, we are healthier, we feel better (of course, we’re sore all the time but it’s worth it), and our mental health is better. And although our children don’t do CrossFit (yet), they still see our commitment to health and fitness every day, which influences how they see things. And the fact they see a mother who is both mentally AND physically strong means the world to me.

I’m forever grateful to all the coaches at CFRR, Coach Adrien in particular, for believing in me, seeing what I was capable of before I did, and plucking me out of the fear cave. All the fellow members (shout out to the 5 am crew!) are a source of inspiration daily. And especially to my husband Marcos, I wouldn’t want to be on this journey with anyone else.