Self care means something different for everyone. For some, it means spending a day at the spa, free from pressures from the outside world. For others, it’s maintaining a strict diet. I don’t know exactly what’s right for you, but I know the answer for me, and it’s actually not either of those things.

Be gentle on yourself. Not every day is your best day. Not every workout is your best workout.

The fascia, most often overly simplified to be described as our connective tissue, is a continuous structure throughout our body. Think of a spiderweb. The structure of a spiderweb is 3-dimensional. The web matrix is both around the outside, as well as weaving through the inside. If you pull on a spiderweb, the entire structure of the web shifts.

Some of you may know that I visited Haiti this past summer (because who doesn’t want to take a trip to Haiti in the middle of summer?), but you may not know why: to volunteer with an incredible organization called The Vertile House. Founded in 2010 after the devastating earthquake that left tens of thousands of children in Haiti orphaned and homeless, The Vertile House provides a safe, stable and nurturing home for kids from the community.

I’ve been thinking a lot about goal setting recently. Every top notch athlete and coach will tell you about the importance of goals.

I'm more guilty than anyone of this. I'm feeling crunched on time at the end of a long day, and so instead of cooking the food I have at the house, I drive somewhere for take-out so I can eat NOW.

Alright, you've honed your macros, you're getting all your veggies, and your hydration is on point. Now: are you getting all the nutrients you can from your food?

A lot of what we do in CrossFit is very fast-paced. Not only in CrossFit, but in life! We are rushing to get our kids to school, to meet a deadline, to get to a meeting, or simply walk from point A to point B. Unfortunately, for most of us, our eating habits are not any different.

Meal prep and food prep may sound like the same thing, but there are slight differences between them. Depending on your environment, the busy-ness of your schedule, or the type of personality you have, one may work better for you than the other!

We recently sent out a survey asking questions about members’ eating habits and nutrition goals. More than 100 people responded (thank you!) and it turns out that the most important goal was losing body fat (65%).

If you're not familiar with "counting your macros," it's the process of monitoring and managing your daily intake of the three macronutrients: fat, carbohydrates and protein. Everyone has a different amount they should aim to eat based on goals, body composition, age, gender, level of training, and more.

We all struggle with the ability to live in the moment — surrounded with countless distractions by our phones, tablets, computers, television, radio, or you name it and most of us have it. These external devices draw us out of what is going on in our environment and distract us from engaging in what is happening around us.

When it comes to tired, achy shoulders and longterm shoulder health, taking a little time before or after class for some accessory work can make a big difference.

As a coach, people often ask me "Do I need to be in shape for CrossFit?" This kind of question is pretty common, especially because walking into a CrossFit gym for the first time can admittedly be a little intimidating.

Toes to bar is a movement that will test your abdominal and arm strength as well as grip strength. If you’re struggling with your toes-to-bar even though it seems like you should be able to do them based on your strength and athletic prowess, then read on for some tests and solutions to help you improve upon yours.

I have a confession...

I am obsessed with that little Rx box on Wodify more than I care to admit. I let it persuade my workouts more than is appropriate.

Personal training in conjunction with attending classes is a great way to continue enjoying the awesome benefits of working out with your community while also getting the added individual attention you need.

When you’re in a workout, are you moving with a purpose or are you just moving weight? Something I still hear ringing in my ears from my military years is, "Move with intent!" That sentiment relates to CrossFit extremely well. When you’re swinging a kettle bell, are you achieving full, aggressive hip extension every time, or do you glaze over and let the kettle bell take charge for all your reps? How do you make sure you’re not going into autopilot during your workouts?

One of our favorite amenities here at CrossFit Sanitas is the cold plunge pool. Otherwise known as cold-water immersion or "cryotherapy baths," cold plunge pools are a form of cold therapy that's rising in popularity among athletes for reducing inflammation, speeding up recovery time, boosting mood and more.

No willpower to workout? Who needs it? We've got CrossFit.