• Canadian bacon slices
  • Equal amount of eggs


Preheat your oven to 350°F.

In a muffin pan, place a piece of Canadian bacon into each hole. Press it down and crack an egg into each piece of bacon. Cook in oven for approximately:

  • Runny Yolk – 8 minutes
  • Semi-Soft Yolk – 10 minutes
  • Hard, Crumbly Egg – 14 minutes

Pop the egg “cups” out of the pan once they’re cool enough to handle.

Chocolate milk has been making headlines for some time now about it being the “athlete’s drink.” But do you really know why?

Before we dive into that too much, let’s review a little what happens when we exercise. In our bodies, protein is constantly being built and broken down. This is called protein turn-over. A side effect of an exercise bout is the breaking down of proteins. Exercise causes some tissue damage and requires a little repair. Not only do you need the protein, but your carbohydrate stores need to be replenished as well. This is why there is a recommendation to eat a carbohydrate/protein snack post-exercise. The term “recovery snack” makes more sense now, doesn’t it?

So what makes chocolate milk so special? Cow’s milk is considered to be a high-quality protein because it contains all of the essential amino acids. Essential amino acids are those that are body cannot produce and must be taken in through the diet. It also contains more carbohydrates (cho) per serving when compared to regular white milk.

In a study led by the University of Connecticut, they examined chocolate milk consumption with endurance athletes and how it affected protein balance, glycogen, and performance. Runners were asked to complete a 45 minutes exercise. After that, each runner was given either chocolate milk (cho+pro) or a sweetened beverage (cho only).

At the end of the study, they found that the runners who drank the chocolate milk had greater protein synthesis and less protein breakdown than those who drank the sweetened beverage. Both drinks were able to maintain glycogen (cho) storage.

This study, along with others, show that it takes BOTH protein and carbohydrates to properly recover from exercise. Chocolate milk is a convenient (and tasty!) way to get the nutrients your body is craving. Remember- a recovery beverage should be consumed within 30 minutes of exercise to see the full effects.

CrossFit takes strength, power, and ability to work for long periods of time. As the sport evolves, it not only takes these qualities in order to cope with the overwhelming workload, but application of mental strategy is a must.
One of the many reasons that CrossFit is a proven sport of progression, is that it teaches you how to push yourself beyond the limit of your perceived limitations. The problem with pushing yourself only so far is that your body will stop changing. As your body and mind grow accustomed to a particular workload, they’ll stop making progress.
What CrossFit teaches, is the idea that the body can always do more. The average CrossFit WOD is deliberately designed to fatigue your body to the point where you don’t think you can go on. The lesson in the WODs is that when your body is totally exhausted, you must look for a different energy source. And guess what? Your body will do it!!
You must learn to rely on your mind to push you through the suffering. It is your mentality, that your true power lies. When you learn to depend on your mind, you will be amazed at the unlimited amount of strength and endurance that your body has. Whatever you convince your mind to believe, will become a reality. Once you discover that your mind can ‘will’ your exhausted body to perform longer and lift heavier, you will amaze yourself at how this can crossover into all aspects of your life. So the next time you want to quit, listen to that positive voice in your head and let it push you to keep going!

Yoga is for everyone, athletes included. Yoga works on strength, flexibility, balance, agility, endurance, core, and overall strength, among other things. Any athlete could benefit hugely by adding yoga to her or his training regimen. Here’s more details on a few of the perks:

Strength: No amount of weight-lifting with free weights will give you the strength that consistently holding up your own body weight will.

Flexibility: Practicing yoga increases flexibility and ease of movement, therefore increasing range of motion. In particular, athletes in sports that require swinging action (tennis, golf, etc.) can benefit greatly. Flexibility in general also helps to prevent injury.


Balance: Balancing poses in yoga improve overall balance in everything you do, preventing falls and injury.  When you learn how to be soft and go with the flow, you can more easily bend and are less likely to break or fall over.

Endurance: The endurance that the ease of yoga gives you lends to endurance sports like running, triathlons, and Iron Mans. When you learn to tune into your body and mind, everything can be a meditation—sports included. Yoga also helps you learn how to pace yourself: slow and steady, in it for the long haul.

Core: Almost everything you do in yoga works on your core strength. Strong core equals a healthy back and a healthy body.

Stability: Yoga helps strengthen all of the little stabilizing muscles that people tend to miss in other physical workouts and are vital in protecting your joints and spine (among other things) .


Recovery: Yoga also helps put athletes back together after injuries. Again: You’re tuning into your body and giving it the care it wants and needs. Yoga also elongates all of the muscles that athletes spend so long contracting, so it is a great counter-action.

Most importantly, yoga changes the way you think and approach everything in life: When you learn to move with ease and stop forcing things, you will prevent injuries and your body will open with your mind, increasing your flexibility all around.



  • 1-2 Large Zucchini (Sliced in ¼ inch slices)
  • 2 tbsp olive oil
  • salt & pepper to taste
  • Pizza Sauce
  • Shredded Mozzarella cheese
  • Pizza toppings of your choice (pepperoni, olives, etc.)


  1. Toss sliced zucchini with olive oil and a dash of salt and pepper.
  2. Spread zucchini evenly on a aluminum foil covered pan and place under the broiler for 1-2 mins. Flip the zucchini and return under the broiler for another 1-2 mins.
  3. Remove the zucchini and top with ½-1 tsp of pizza sauce, shredded cheese, and pizza topping.
  4. Return under the broiler just until cheese is melted.
  5. SERVE



  • 2 Cups Oat Flour
  • 2 Scoops Myofusion Probiotic Series in Cinnamon Roll
  • 1 tsp Baking Soda
  • 1 tsp Baking Powder
  • ½ tsp Salt
  • 2 tsp Ground Cinnamon
  • 1 tsp Nutmeg
  • ½ Cup Stevia


  • ½ Cup Unsweetened Vanilla Almond Milk
  • 2 tsp Vanilla Extract
  • ½ Cup Liquid Egg Whites
  • 4 oz Unsweetened Applesauce
  • 15 oz Can of 100% Pure Pumpkin

Preheat oven to 350 degrees Fahrenheit. Spray 2 muffin pans with non-stick spray. Mix dry ingredients in one bowl and wet ingredients in a separate bowl. Combine and mix well. Distribute batter evenly into 22 separate muffins. Bake for about 30 minutes (this will depend on your oven).

Nutrition Per Muffin:

70 Calories, 10 grams of Carbohydrates (2 grams of fiber), 1 gram of sugar, 1 gram of fat and 5 grams of protein


The handstand push-up (press-up) – also called the vertical push-up (press-up) or the inverted push-up (press-up) – is a type of push-up exercise where the body is positioned in a handstand. For a true handstand, the exercise is performed free-standing, held in the air. To prepare the strength until one has built adequate balance, the feet are often placed against a wall, held by a partner, or secured in some other way from falling. Handstand pushups require significant strength, as well as balance and control if performed free-standing.

Handstand pushups increase the load on the triceps significantly over regular pushups, with the arms having to hold almost 100% of the body’s weight rather than an average of 40% during normal pushups. Load is also shifted from the Pectorals to the Anterior deltoids and Lateral deltoids due to the shoulders exerting in abduction while externally rotated, rather than transverse flexion. The upper fibres of the trapezius are also involved in elevating the shoulders.

In free-standing handstand pushups, the core muscles and hand muscles are both used to keep the body balanced, from falling over back, forward, or to either side, and to maintain posture. This makes it a much stronger exercise for the wrist flexors, core and legs compared to regular pushups.


Agility is the ability to decelerate, accelerate, and change direction while maintaining good body control and without losing time in the transition. It has been said that outside of sport-specific skills, agility is the primary determining factor for success in sport. In the game of tennis, no player is going to run longer than 40 feet without having to either stop, change direction, or change speed. The player that can do this in the most efficient manner will be the player that has the overall athletic advantage in the match. It is important to train agility in the same manner that any other skill would be trained. Using the proper progression is a necessity.

1. DEATH VALLEYS (also known as: Suicides)

How to do it: You need a start line, plus a first sprint line, a second sprint line, and a third—and longest—sprint line. Each sprint will be twice as long as the last. For example, on a basketball court, start under the basket, sprint to the first foul line, touch, and then sprint back to the start. Next, sprint to half-court, touch, and then sprint back to start. Then, sprint all the way down across the court, touch the end line, and sprint back to the finish (under the basket).

Beyond the burn: This drill will also help you increase your speed, agility, quickness, stamina and endurance, plus it’s great for sports that require the ability to accelerate and decelerate quickly, such as soccer and football.


2. KARAOKE STEPS (also known as: Grapevine)

How to do it: Facing forward, begin moving laterally to your left by stepping left with your left foot. Then, bring your right foot in front, then step out sideways again with your left foot, then step your right foot behind it. Continue this sequence for a set distance or the length of a room and then repeat, going in the opposite direction and moving laterally to the right. Keep arms in a “ready” position—as if you’re about to play a piano—elbows tight to the body or at 90-degrees with palms open.

Beyond the burn: Doing this drill will also help with coordination, balance, and lateral speed. It’s great for all sports that involve lateral or multi-directional movement, such as football, soccer and basketball.



How to do it: Start with your right side facing the end of an agility ladder (or set up your own grid by placing straight markers, like pencils, or strips of paper, on the ground approximately 18 inches apart about for 10 yards out). Stand on your right leg. Jump sideways into each box down the line staying on the same leg until you reach the end of the ladder. Switch legs to go back down the ladder to the starting point. Land lightly on each foot, and keep the heels off the ground.

Beyond the burn: This drill helps to improve the strength in the tendons and muscles in each leg and is particularly good for runners.


How to do it: Stand with feet shoulder-width apart. Squat slightly by bending at the knees and hips and bring arms back slightly before explosively jumping up and reaching for an object or target such as a basketball hoop. Land in the starting position and immediately repeat jumping. Focus on getting the most vertical height with minimal lateral, forward or backward movement. Start with one to two reps and increase as you become more fit.

Beyond the burn: This move increases your leg power and your vertical leap, giving you an advantage over the competition in basketball and volleyball.


How to do it: Perform this on any type of step approximately six inches high. Simply alternate stepping up and down on the step as fast as you can for 30 seconds, increasing the time to 60 seconds per set as you progress. Switch your lead food halfway through your set amd repeat each set three to five times.

Beyond the burn: The improved agility, cardio, speed and mobility you get from this drill helps in sports ranging from football and running to volleyball and tennis.


Omega-3 fats are polyunsaturated fats that can be very beneficial to your health. These healthy fats are considered essential because we have to get them through our diet in order to receive their many health benefits. They have anti-inflammatory properties that can protect against heart disease, decrease blood pressure, prevent arthritis, decrease asthma and speed recovery from injuries.

The richest source of omega-3 fats is fish, specifically fatty fish such as salmon, tuna, sardines, and lake trout. It is recommended that we consume two servings (8-12 ounces) per week of a variety of fish. If you’re turned off by the “fish” smell, try cooking it with lemon juice or seasoning it with dill, basil, rosemary, or parsley.

If you don’t care for fish at all, you can choose to incorporate some of these other foods which contain lower amounts of omega-3 fats:

  • Flaxseed
  • Walnuts
  • Canola oil
  • Soybean oil
  • Chia seeds
  • Eggs
  • Chicken

There are also fish, krill, and flaxseed oil capsules available over the counter. Take caution when choosing these supplements though as large doses of omega-3 fats can thin the blood. Quit taking these supplements at least two weeks before a major surgery.


If your ab training still consists of chasing some arbitrary number—like the old-school idea of 100- or 200-plus daily reps of various exercises—then maybe its time to rethink your approach. Volume alone won’t carve out your abs. Even if you’re not stuck in an outdated mindset, you can still reap the benefts of adding toes to bar to your workouts.

If you’re not familiar with the exercise, you have probably seen the movement performed. An athlete hanging straight down from a pull-up bar and swinging his feet up to touch the bar for multiple reps. Calling this move “dynamic” sells it short—it not only places incredible demands on your core muscles, it also builds your grip, arm, and shoulder strength. The move is trickier than it looks, though, so be sure to follow these tips for proper setup and execution.

Toes to Bar in 5 Steps

Place your hands slightly wider than shoulder width, wrapping your thumbs for a secure grip—when you kick your feet up, you don’t want to kick your hands.

Squeeze both your butt and abs, creating a “hollow-body” position where your feet are slightly in front of your torso. With these muscles flexed, your body’s ready to swing.

To transition from backswing to upswing, simply drive your knees toward your elbows, then extend your legs, kicking your feet toward the bar as they rise.

As soon as your momentum toward the bar ends, pull back into an arc and squeeze your butt to load your hips for the next rep.