A couple of Food Prep tips to BOOST Nutrition Value!

  1. Cook with lots of herbs and spices
    1. Lots of anti-oxidants and anti-inflammatory properties, which reduce oxidative stress in the body
    2. Help promote a healthy gut microbiome (Ginger, Tumeric and garlic have pre-probiotic properties!
    3. Stimulate digestion (in particular anise seed, fennel and caraway!)
    4. Linked to reduced risk of chronic diseases due to their anti-inflammatory and antioxidant properties
  1. Slow Cook Your Protein – TRY slow cooked Methods like a crock pot or dutch oven.  You will save the oven for other food prep and it keeps the quality and integrity of the protein better (retains more collagen and gelatin which can promote a healthy gut!!)…and it’s tender/Juicy!
  1. 3lb Cross Rib/Chuck Roast (pick a happy cow)

-> Slow cook for 3 hours in a Dutch oven


  1. 2 lbs of pork tenderloin on LOW for 5-6 hours


  1. 2 lbs chicken breast or thighs on LOW for 3-4 hours

Incorporate as many herbs and spices as possible! Herbs and spices have been shown to have a number of health benefits for the gut, including:

Antioxidant and anti-inflammatory properties: Many herbs and spices contain high levels of antioxidants, such as polyphenols, that can help to reduce inflammation in the gut and protect against oxidative stress.

Improved gut microbiome diversity: Some herbs and spices, such as turmeric, ginger, and garlic, have been shown to have prebiotic properties, which means they help to promote the growth of beneficial gut bacteria.

Increased digestive function: Certain herbs and spices, such as fennel, caraway, and anise, can help to stimulate digestive enzymes, improve gut motility, and relieve digestive symptoms, such as bloating and indigestion.\

Reduced risk of chronic disease: Herbs and spices have been linked to a reduced risk of chronic diseases, such as heart disease, type 2 diabetes, and certain types of cancer, due to their anti-inflammatory and antioxidant properties


SWEAT 45 – April 19, 2024

3 X Tabata = 12 min DB Push press Air squat  Bent over DB row Step back lunges DB hang clean Cossack squats  Machine intervals 4 x 2:30work/ rest 1

CrossFit Lite – April 19, 2024

20 min for quality :20 Hollow hold 5 Candlesticks :20 Arch hold 10 Ring swings :20 Reverse plank hold 10 Bench shoot through 50 40 30 20 10 Double unders 10 8

April 19, 2024

20 minutes, for quality:5 reps per side, thoracic bridge5 reps per side, half kneeling wall windmill5 reps per side, rotational medball slam5 reps per side,


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