Coopenese & Grill Skillz

Coach loves to grill. He finds it a stress reliever after a weekend baseball series, and Cooper and I reap the rewards. Vegetarians be warned.Get in mah belly!Turkey burger piled high with spinach, half an avocado, and a sweet potato sprinkled with cinnamon. Hit the spot!I feel a sense of accomplishment whenever spinach is included in a meal. Our bodies are smart. When we are working out hard, it's no coincidence that we in turn crave healthy, nutrient dense foods. Coach enjoying pork chops and … [Continue reading]

CrossFit Travel WOD


Working out on the road has its challenges but with planning you can make it happen. This Fitness Friday workout can be done anywhere.I already shared the the best way to improve your sex life.Accordingly, here is your assignment: We completed this workout on the Stanford field hockey turf in the morning, and it was already warm!Full BurpeesPlank JacksHand Release Push-upsPrisoner squat with knee tuck (works obliques)This was a quick, but intense workout.We ran a 1 mile warm-up to campus, … [Continue reading]

Vacation Hangover

Back to the grind (not that grind). Work. Life. Routine.Can I go back to California? Fine. I'll relive it a bit more, then.Guess who was in town? I hadn't seen this gorgeous girl since our dance party in Vegas!She and Billy were in town and able to join me for the baseball game.I know many of you read Janae's blog, and she is just as genuine, outgoing and magnetic IRL. Love her. Two of my teammates made the drive to Stanford to meet up too. It really seems like only last year we were lacing up … [Continue reading]

How to Improve Your Sex Life

Coach was reading an article in Men's Health that stated the number one way to improve sex within in a relationship is by working out together.So, here's to great sex!Even on vacation, we look forward to, and make time, to work out together. Friday, I took Coach on a running tour of Stanford's campus.  Coach is in front of Memorial Church (Mem-Chu)Brought him to the softball field of course. LOTS of time spent here in college.View of The Quad from Palm Drive.Avery aquatic center and one of my … [Continue reading]

Fitness Friday: Balls to the Wall


This week's workout is all about balls. Not Coach's balls, but medicine balls & Bosu balls. #PROOF This workout can be done at home or in the gym if you own medicine balls and a Bosu ball. Don't you love versatility? Set your Gymboss timer to 6 rounds of 30 seconds of work, 15 seconds of recovery. To see a collection of all my exercise demos, you can visit my YouTube Channel and become a subscriber. IMPORTANT: You have the control. Meaning, if you are just … [Continue reading]

I’m going going, back back to Cali Cali

Oh, NOTORIOUS B.I.G. your lyrics comfort me.I'm SO ready to head back to The Farm. It's been too long since I've visited my alma mater.Coach and company are facing the No . 7 Cardinal this weekend.Yep, Stanford's nickname is a color, not a bird.  In 1981 (after some controversy), the mascot was officially changed from Indians to the singular "Cardinal". The Stanford Tree is the unofficial mascot and a member of the Marching Band, based off a the native El Palo Alto (Redwood) tree.But, I will be … [Continue reading]

Simple Speed Workout & Simple Eats


 There are some days getting to the track isn't feasible. Ah, the oval. Reminds me of high school track where lots of speed training and jump workouts took place.   So, creating a speed workout on the treadmill is the next best option. Pace is controlled. All you have to focus on is form and breathing. I always begin with an easy paced warm-up mile, or 2 depending on the day, and usually set the incline at 1.0. Occasionally, I increase the incline to 5 … [Continue reading]

I almost forgot this feeling..

A pain-free run.5 mi progression runI was elated! That's a HUGE smile hiding behind my phone.I had just read a Runner's World article sharing a simple mantra for runners: ABCA- AttitudeB- BreathingC- CadenceChecking in on these three points during a challenging part of your run gives you new focus.My focus during the progression run:  Cadence, cadence, cadence.Oh, runner's high, I missed you!I shared the news with Coach immediately who was knocking out a Crossfit WOD.We love using our lunch … [Continue reading]

Fitness Friday: BEAST Mode


Last week, I shared the Feisty 50 at home workout with you. This week's torture workout doesn't disappoint either [cue evil laugh]. Spencer and I did this together, and it took us about 55 minutes. That's a long time for a workout of this intensity. I'll give you a moment to let that sink in.   Not too bad right? Only 4 rounds and you just add 200m to each run.   ball slams:  similar to the sand bell slams I demoed. double arm clean & press: I used 17.5 lbs … [Continue reading]

5 Ways to Keep Your Fitness Focus

Often, I am asked how I balance my training with teaching fitness classes, how I fuel, how I stay motivated, etc. without losing steam.I thought I'd share a few tips that keep me going throughout the week.accountabilityprotein oftentrackingmove anywhereroutine 1. ACCOUNTABILITYTeaching HIIT/Ab Blast classes keeps me honest and accountable. If I can't do the workout at a high intensity, how can I expect class participants to do it?Post-HIIT class. Focus on upper body.Individuals attend my class … [Continue reading]