Buffalo Cauliflower Wingz

Buffalo Cauliflower Wingz

Blog by Coach Alex With football as a major event on the weekends, Buffalo Cauliflower Wingz are the featured dish of the week. This recipe comes from Chef Charity Morgan, a Plant-Based celebrity chef whom has prepared dishes for NFL players and all kinds of other professional athletes. Her recipes

Linked Systems workout

Sandbag Linked Systems 1

This week our workout is a progression of sandbag exercises that build to a complex. I call it Sandbag Linked Systems because you are working muscle systems that are linked through each of the movements.   The Workout Complete 4 Rounds of 10 Reps (Per Side) Sandbag Overhead Press Sandbag

Spinach Alfredo Spaghetti Squash

Baked Spinach Alfredo Spaghetti Squash

Coach Brittany wanted to share a recipe Baked Spinach Alfredo Spaghetti Squash. This recipe is easy and, actually, vegetarian meal that comes from Sum of Yum. The spaghetti squash is a quick-to-make and delicious vegetable that doesn’t take much time to prepare. The great thing about the spaghetti squash is

Stairway to Heaven

Kettlebell Stairway to Heaven

This week we are bringing you the Kettlebell Stairway to Heaven. This workout has 5 kettlebell moves and we throw in some burpees just in case you aren’t getting enough cardio effect. It’s a great balanced full body workout. Give it a try this week. The Workout Complete 4 Rounds

Sandbag Complex

WoW: Sandbag Complex Developer

Our workout of the week is a Sandbag Complex Developer. You will do 3 Individual Sandbag exercises, and then you will combine them into a complex which you will perform for 5 minutes. The Workout Complete 3 Rounds of 10 Reps per Exercise (per side for single sided exercises) Sandbag

Kettlebell Upper Body Blitz

Kettlebell Upper Body Blitz

Our workout of the week is a kettlebell upper body Blitz.  This workout is really going to work your shoulders.  We start by working three movements to on each side for three rounds. Then we move into a complex that incorporates all three movements for a 5-minute AMRAP.   The

Mushroom Stroganoff

Healthy Mushroom Stroganoff

This week’s recipe is Healthy Mushroom Stroganoff. This recipe comes from, see the link below. Healthy Mushroom Stroganoff With the cooler weather we find ourselves looking for comfort foods that warm our spirits as much as our belly.  With mushrooms and creamy Greek yogurt and brown rice or whole

KB Power

WoW: Double Kettlebell Power Circuit

Our workout of the week is a double kettlebell power circuit.  This workout, like the one a few weeks ago, came from the book Racked & Loaded by Pat Flynn. Pat has come up with a number of great kettlebell workouts for all kinds of goals. The Workout Complete 1

Pasta, Garlic Herd and Mushroom

Garlic Herb Mushroom Pasta

This week’s recipe is Garlic Herb Mushroom Pasta. This recipe comes from Love and Lemons, see the link below. Garlic Herb Mushroom Pasta You are going to love this recipe. It is quick to throw together and it’s very flexible. You can substitute whole wheat or gluten free pasta if

Sandbag Scorcher

WoW: Sandbag Scorcher

Our workout of the week is called Sandbag Scorcher. This workout will give you a good full body workout with an emphasis on your shoulders. Give it a try this week.   The Workout Complete 5 Rounds of 10 Reps per Exercise Clean and Press Sumo Squat and High Pull