fortitudefitnessbv

Creamy Coconut Chocolate Mousse

Tue, 07 Jul 2026 19:15:28 GMT

Happy Valentine's Day Fort Crew! Valentine’s Day has a long history, dating back to ancient Roman traditions, evolving over centuries from a fertility festival into a celebration of love, marked by romantic gestures, heartfelt gifts, and indulgent treats. Fun fact: In the 1800s, Cadbury introduced the first-ever heart-shaped box of chocolates, forever linking the holiday with sweet treats shared among loved ones.

In honor of the world’s biggest chocolate holiday and in conjunction with the “Building Healthy Habits Challenge” we started last week (which includes not consuming products with added sugar, i.e. chocolate…) , I want to share with you one of my absolute favorite chocolate treats–Creamy Coconut Chocolate Mousse.

What’s great about this recipe is that it’s so simple to put together and uses only 4 ingredients to create a decadent dessert that’s sure to tickle those taste buds and satisfy your sweet tooth.

WHAT YOU NEED:

1 Can Unsweetened (full fat) Coconut Milk
5 Tablespoons Cocoa powder
1 Cup (tightly packed) Soft Dried Pitted Dates
¼ Teaspoon Pure Vanilla Extract
Food Processor
2-4 Glasses or Ramekins (depends on how much you want to share)
Toppings! ��

HOW TO MAKE IT:

Refrigerate the can of coconut milk (right side up) overnight to solidify and separate the coconut cream from the coconut water. Carefully turn the can upside down, open and discard the transparent liquid (coconut water).
In a small food processor, add your coconut milk and dates and blend until smooth.
Add your cocoa powder and vanilla extract and blend until combined.
Portion your coconut chocolate mousse evenly into your glasses or ramekins, cover and refrigerate for 1 hour.
When ready to eat, add your desired toppings, grab a spoon and enjoy!

AIP Chicken Salad

Tue, 07 Jul 2026 19:15:28 GMT

Several months ago, I started a health journey that led to the discovery that I have Hoshimotos Thyroiditis . Hoshimotos is an autoimmune disease where your immune system mistakenly attacks your thyroid (a small gland in your neck that helps control your metabolism, energy and mood). Over time, this attack can damage the thyroid and lead to hypothyroidism. Thankfully, Hoshimotos and hypothyroidism can be managed with medication, but like all autoimmune diseases, symptoms from the inflammation show up throughout your body and affect your daily life.

How inflammation happens:

Your immune system is supposed to protect you from infections, but with autoimmune diseases, it gets confused and starts attacking your healthy cells and tissues. The immune system sends out inflammatory signals (to "fight" the tissue) which causes chronic inflammation–essentially your body staying in defense mode for too long. Over time, that inflammation can lead to tissue damage or symptoms like pain, swelling, fatigue, hormone imbalance–depending upon which part of the body is targeted and under attack.

The AIP diet is designed to help reduce inflammation and support healing in people with autoimmune diseases. Here's how it works:

Eliminate foods (for 6+ weeks) that trigger inflammation or immune reactions–like gluten, dairy, processed foods, nightshades, alcohol, and added sugars.
Focus on nutrient-dense, anti-inflammatory foods like veggies, healthy fats, and quality meats (grass-fed, organic, crate-free, etc.).
The AIP diet supports gut health which is key to calming the immune system during the elimination phase. During the re-introduction phase, it helps you identify food sensitivities and inflammatory triggers.

The goal of the AIP diet is to give the immune system a break and reduce inflammatory triggers which leads to improvements in symptoms like joint pain, brain fog and fatigue.

While following the strict elimination phase, I found that it was difficult to add enough fat into my diet to support my level of activity in the gym. I was hungry more often and in turn had to prep more and more meals to satisfy my hunger. Small portions of leftovers from the night before weren't cutting it for lunch! I stumbled upon a recipe for an AIP chicken salad –an easy-to-prep meal full of fat & protein, plus it's absolutely DELICIOUS! Here's my variation of the recipe:

CHICKEN SALAD (AIP, GF, DF)

Salad FIXIN'S:

~2 lb chicken, cooked/shredded (slow cooker recipe below!)
½ Cup celery, chopped
1 Cup red grapes, halved
¼ Cup shallots, fine chopped
½ Teaspoon salt
½ Teaspoon black pepper (omit for AIP)
Optional: 1-2 Tablespoons horseradish (for some kick!) or switch out the grapes for green apples or raisins.

The SAUCE:

2 Avocados, peeled/pitted
1 Cup cilantro, packed
½ Cup coconut milk, canned/unsweetened (shake well)
3 Whole limes, juiced
1 Teaspoon salt

HOW to make it

For the sauce: Add all ingredients into a food processor and blend until smooth.
For the salad: Add the shredded chicken, chopped veggies, spices and the avocado cream sauce to a large bowl and stir with a large spatula until combined.
Enjoy! Try the chicken salad as lettuce wraps in romaine or pile it on top of mixed greens for some salad-on-salad action.

The NUTRITIONAL stuff:

This chicken salad is gluten free, dairy free, paleo and AIP . It's full of protein & fat, is low carb and contains only natural sugars!

Macros Per Serving (Serving size: ~1.5 Cups, 7 servings total)

Calories : ~375
Protein : ~24g
Carbs : ~11g
Fiber: ~5g
Total Sugar: ~4g
Including 0g added sugars
Fat : ~27g

Honestly, this chicken salad is basically my new best friend—packed with fat and protein to keep me full, fired up, and ready to crush whatever the day throws at me. Plus, it's so tasty, you might just want to eat the whole batch (no judgment). Give it a whirl and see how good eating for your body and your taste buds can be!

WHOLE CHICKEN - SLOW COOKER

Ingredients:

5 lb organic whole chicken
1 lemon
4 carrots, halved
1 onion, peeled & halved
1 Tablespoon salt
1 Teaspoon black pepper (omit for AIP)
1 Teaspoon dried thyme
1 Teaspoon garlic powder
½ Cup water or chicken stock

Instructions:

Add carrots and onion to the bottom of the slow cooker.
Remove the chicken from its packaging. Remove any extra parts from inside of the chicken & drain any excess liquid.
Add the chicken on top of the vegetables.
Cut the lemon in half and squeeze over the chicken.
Mix spices together and sprinkle evenly over the chicken.
Add water or stock to the bottom of the slow cooker.
Cook on LOW for 6-8 hours or until the internal temperature is more than 165℉.
Remove the chicken from the cooker and place in a pan to cool completely until you can de-bone the chicken.

Zero-waste option–make your own chicken stock!

Take all of the chicken bones, skin, etc. after de-boning the chicken and put back into the slow cooker. Add 1-2 bay leaves, 1 Tablespoon of salt, 2-3 stalks of celery, parsley (fresh or dry) and 8-10 cups of water.
Cook on LOW for 8-10 hours.
Strain the stock into a bowl and cool completely. Freeze in gallon size ziplock bags (double up bags, freeze laying flat) or put in an air-tight container and place in the fridge. Stock is good in the fridge for 4-5 days and in the freezer 3-6 months.

Callus Management

Tue, 07 Jul 2026 19:15:28 GMT

Why is it important?

Regularly trimming the calluses on your hands will help prevent ripping the skin on your palms during CrossFit workouts. It is common to rip the skin on your palms in the middle of a workout with movements such as pull-ups, toes to bar, bar muscle ups, ring muscle ups, and rope climbs, occasionally you might rip when doing olympic barbell lifts. It hurts, sometimes stopping your workout in its tracks, and can take weeks to heal if not managed properly, further limiting your training. Many of us have the preconceived notion that calluses make our hands tougher and allow us to do more but it actually acts as an additional friction point and leads to deeper skin tears when the whole callus tears off.

How to trim your calluses

Equipment needed

Cuticle trimmers
Sand block if you want a nice smooth finish

Where to trim

How to

Take hot shower, bath, or sit in hot tub to soften the skin on your palm
Use cuticle trimmers to remove excess skin
- Start with a little and work deeper but avoid going too deep, no bleeding should occur
- If desired, use sanding block to smooth out

Perform once per month or every other month
- If you see a workout with higher volume pull-ups, etc. programmed and you are due to trim, prioritize getting it done a day or two before the workout

What to do if you rip?

Let the coach know so they can help clean up any blood and sanitize the equipment
Clean: rinse with water for more than 1 minute, remove any debris, wash with soap around the wound. Don't use hydrogen peroxide or iodine or rubbing alcohol as this can irritate the wound and kill viable healthy cells around the wound which could slow healing
Keep covered/bandaged and reasonably moist to prevent cracking
- Supplies
  - Bandaids ie hydrocolloid
  - Can sleep with nitrile gloves and thicker lotion bag balm or petroleum jelly can be very effective
  - If excessive redness/pussy discharge, may need antibiotic cream or seek out professional medical care
- Change dressing every 1-2 days
- When you discontinue using a bandage, be sure to keep hands moisturized to prevent cracking of the wound and further bleeding/tenderness

Hand Grips

Can be used to decrease friction on hands but it is still possible to rip with grips
Many different brands and styles
1. Popular brands
  - Victory grip
  - Bear Komplex
2. Styles
  - Fingerless
    - Allows for easier transitions between barbell movements and gymnastics movements (don't have to remove your fingers from the holes). You can use the 2 or 3 hole designs similar to the fingerless design and not put your fingers through the holes
  - Finger holes (2 or 3 hole)
3. Materials
  - Synthetic
    - Personally I haven't loved the carbon material from Bear Komplex because it feels slippier even with chalk on the grips
  - Leather: probably the most grippy but may not last as long or be as durable as synthetic options

*There will be a lot of personal preference and may take trying one type verse another to decide what you like best

If I were to buy another pair, I would likely go with a fingerless Victory Grip option and hope their synthetic material is more grippy than the carbon material Bear Komplex uses or the leather Bear Komplex and often use them without my fingers in the finger holes.

Guilt-Free Thanksgiving: Sweet Potato Souffle

Tue, 07 Jul 2026 19:15:28 GMT

There's one dish at Thanksgiving that always makes my heart skip a beat: the humble sweet potato soufflé (or casserole, or whatever you grew up calling it). For me, this isn't just a side dish — it's pre-dessert .

Why I Love It

All the familiar comfort of Thanksgiving in one dish: the natural sweetness of the sweet potatoes, the warm spice of cinnamon and vanilla, and that crunchy topping of pecans and oats. That texture contrast — creamy base plus crispy topping — is perfect with turkey and gravy (yes, even when the turkey is a little dry — you know how it goes).

Growing up in Georgia, where pecans reign supreme, the topping debate was simple: toasted pecans all the way. (Marshmallows? They might make an appearance in Jell-o salad, but not here.)

A (Mini) History Lesson

Sweet potatoes have been weaving their way onto Thanksgiving tables for over a century, thanks to a mix of Southern tradition, influential cookbook authors, and—believe it or not—some very clever marketing. In the late 1800s, the same women who helped make Thanksgiving a national holiday also popularized sweet potato pies and glazed sweet potatoes, cementing the vegetable as a Thanksgiving table staple.

In the South, sweet potatoes were already beloved (because they grew there); after the Civil War, this love slowly migrated north and blended into broader American holiday cooking. The most iconic—and hotly debated—version of the dish arrived in 1917, when the Angelus Marshmallow Company published a recipe pairing mashed sweet potatoes with a marshmallow topping. The goal wasn't culinary brilliance—it was pure advertising. The company wanted Americans to buy more marshmallows, and the campaign worked so well that generations later, people still assume marshmallows "belong" on sweet potatoes. (Team pecan forever, though.)

My Guilt-Free Version

I've taken my absolute favorite Thanksgiving dish and given it a lighter, cleaner spin — still indulgent, still crowd-pleasing, but with reduced sugar & fat (plus a little more protein!). This dish is gluten-free and dairy-free too! If you want to make it vegan/egg-free: just skip the eggs. The base won't stand up quite like a soufflé, but it'll still be creamy, dreamy — and delicious.

WHAT YOU NEED

For the Souffle:

4 lbs sweet potatoes
2 eggs
3 Tbs maple syrup
½ Cup coconut milk (canned)
1.5 tsp vanilla extract
¼ tsp salt
1 Tbs cinnamon

For the Topping:

1 ½ Cups pecans (chopped)
¼ Cup coconut sugar
1 Cup old fashioned rolled oats
½ tsp cinnamon
¼ Cup coconut oil (melted)

HOW TO MAKE IT

For the Souffle:

Preheat the oven to 350° F. Grease a 9x13" baking dish with a spritz of oil—try avocado oil!
Fill a large pot with water on the stove and turn to high heat.
Peel and chop the sweet potatoes into 1.5" cubes
Once the water is boiling, add sweet potatoes and a pinch of salt to the pot. Boil for 25-30 minutes, or until fork tender.
Strain the potatoes and let them cool to room temperature.
Once cooled, add potatoes to a large mixing bowl and mash until smooth (hand masher, hand blender or stand-up mixer).
Add eggs, maple syrup, coconut milk, vanilla, salt and cinnamon.
Pour the mixture into the greased baking dish.

For the Topping:

Chop your pecans.
In a medium bowl, add the pecans, coconut sugar, rolled oats, cinnamon and melted coconut oil. Stir together until combined.
Spoon the mixture over the sweet potatoes in an even layer.
Bake in the oven uncovered for 25-30 minutes or until slightly browned. Let sit for 5-10 minutes before serving.

THE NUTRITIONAL STUFF

With this version, you'll be significantly reducing added sugar (maple syrup + coconut sugar instead of brown sugar/granulated sugar + flour) and swapping butter + milk for coconut-milk + coconut oil. You'll still get the warm, iconic holiday flavors, but with a lighter footprint.

I compared my recipe to a traditional Sweet Potato Souffle I've used in the past from the Food Network. Here's the breakdown based on 8 servings total for your 9x13" souffle:

Whether you're prepping this for a more mindful holiday table or simply looking to enjoy the flavors of the season without the sugar overload, this sweet potato soufflé is a winner. It hits that sweet spot (literally), pairs beautifully with turkey, and brings Southern holiday comfort in a cleaner way. Plus, you can enjoy this dish year round—try it as an addition to your breakfast meal prep with sausage links and brussels sprouts!

The Engine Inside: How Cells Power Your Workouts

Tue, 07 Jul 2026 19:15:28 GMT

Introduction

This article will be the first in a 4 part series diving into how our muscles function at the cellular level and how training intensity and volume affect cellular function and overall health. In this article, we will learn what our muscles use to fuel activity and what systems our cells use to replenish the energy needed for movement and exercise. This article will lay the scientific foundation for a deeper discussion of training intensity and how to maximize our time training to get the biggest bang for our buck. In the second article, we will define exercise intensity, heart rate zones, and discuss how training intensity affects which energy system our muscles rely on to replenish our energy supply. In the third article, we will explore what VO2Max is, how we improve it, and the health benefits of a better VO2Max. In the last article, we will take a look at a popular trend regarding Zone 2 training; we will explore what all the hype is about and see what the evidence supports. Now on to learn how our body is able to keep working hard during workouts.

Adenosine Triphosphate: The Energy Molecule

Adenosine triphosphate (ATP) is the primary energy molecule our muscles use to produce muscle contractions. We won't get into the nitty gritty details of how muscle contractions occur but we need ATP to get the work done.

When our muscles use ATP for energy, ATP breaks down into adenosine diphosphate (ADP). Because there is a limited supply of ATP ready to go in our muscles, our cells have to replenish our ATP supply to keep lifting that barbell. Our body does this by taking adenosine diphosphate and transforming it back into ATP. Our cells have three systems to recycle ADP back into ATP: [1]

the phosphagen system (fast)
glycolysis (medium speed)
the oxidative system (slower, for longer activity).

These systems can be classified as aerobic or anaerobic .

Aerobic processes require oxygen to work and includes the oxidative system. The oxidative system requires oxygen, which has to be transported from our lungs to our cells at a sufficient rate and supply to allow for the process to continue. The oxidative system can use carbohydrates, fats, or proteins to create ATP. [1]

Anaerobic processes can occur in the absence of oxygen. The phosphagen system and glycolysis are anaerobic, which allows them to function without continuous supply of oxygen, which enables for much quicker ATP replenishing, but we will learn there are limits to these systems. The phosphagen system relies on creatine phosphate to do its magic while glycolysis needs carbohydrates. [1]

Phosphagen System

This system provides ATP for quick, short, high intensity activities such as heavy lifting or sprinting. It is often the first system to be utilized regardless of exercise intensity. This is a simple one step chemical reaction that occurs in the sarcoplasm of the cell. The sarcoplasm is basically the fluid inside of the cell that other structures called organelles hang out in. The sarcoplasm is the pool water and the organelles are the people in the pool, make perfect sense? The phosphagen system takes ADP + creatine phosphate to create ATP (yay!) and creatine. [1]

Sounds like a great, efficient, fast acting system, which it is. But, our muscles and body can only store a limited supply of creatine phosphate (CP), which limits how long this system can function, thus, the phosphagen system is not the primary energy supplier for longer, more continuous physical activity. [1]

This reaction is regulated by the overall abundance or concentration of ADP, CP, creatine, and ATP. As your muscles use more ATP to exercise, ADP concentrations will increase. With more ADP present in the cell, it drives the reaction pictured above to occur more easily, as long as there is sufficient creatine phosphate present.

At submaximal exercise intensities, glycolysis and the oxidative system are able to help replenish ATP, thus keeping ADP concentrations lower, which decreases how much our cells rely on the phosphagen system. If there is a sufficient supply of ATP from the other systems, it allows for the phosphagen system to work in reverse to restock our creatine phosphate reserves. This preps our muscles to be ready for that next burst of maximal effort. [1]

Glycolysis

Glycolysis uses carbohydrates stored in the muscle as glycogen or delivered from the blood via glucose to replenish ATP. Glycolysis involves multiple reactions which makes it a slower process than the phosphagen system, but glycolysis is able to provide more ATP for a longer duration effort because there is more glycogen or glucose available in our bodies than creatine phosphate (which the phosphagen system relies on). Glycolysis is a more complicated process but here is basic summary of how our body gets ATP from glycogen or glucose: [1]

There are two phases of glycolysis, an initial investment phase and a payoff phase [2]. In the investment phase, blood glucose or glycogen are converted into fructose-6-phosphate. [1] This process requires energy from ATP to occur, hence being termed the investment phase. [2] Fructose-6-phosphate is then broken down into 2 pyruvate molecules and ATP. [1] For each molecule of glucose, glycolysis creates a net gain of 2 ATP and for each molecule of glycogen, we get a net gain of 3 ATP. [1]

Pyruvate (the other product of glycolysis) can then undergo 2 different reactions, which path it takes depends largely on exercise intensity and oxygen availability:

Anaerobic glycolysis converts pyruvate to lactate in order to replenish other molecules required to continue the process of glycolysis and keep creating ATP from glucose or glycogen. Anaerobic glycolysis does not require oxygen and will be more active when oxygen supply is limited. The downside is an increase in lactate concentration. We will talk more about that and the lactate threshold in the next article. [1]
If oxygen is present, pyruvate will enter the mitochondria to go through the Krebs Cycle , part of the oxidative system. [1]

Oxidative System

The mitochondria is an organelle hanging out in the sarcoplasm and can be described as the power plant of the cell. Mitochondria can take carbohydrates, fats, or even proteins and break them down to create ATP. The process is longer, more complicated, and requires adequate oxygen supply to function. Therefore, the oxidative system is better suited for longer duration, less intense activities or during recovery periods. We will talk more about exercise intensities in the next article.

The oxidative system involves the Krebs Cycle and electron transport chain. Glycolysis discussed above, can occur separate from the oxidative system, but is the first step in the oxidative system for breaking down carbohydrates. Glycolysis + the oxidative system, creates a net 38 to 39 ATP (39 if started with glycogen versus blood glucose). [1]

Our mitochondria can also use fats to create ATP. This process is called fatty acid oxidation [3] and will be important when we discuss zone 2 training in the 4th article of this series. The amount of ATP produced by fatty acid oxidation will depend on the type of fat molecule used but is capable of producing significantly more ATP than from glucose or protein. For example, breaking down palmitic acid, a triglyceride molecule, creates more than 300 ATP molecules. Wow!!

Summary

Every time you move—whether you're lifting weights, sprinting, or going for a long run—your muscles need energy. That energy comes from a molecule called ATP. Since your muscles only store a small amount of ATP, your body has three different 'backup systems' to keep producing more: the phosphagen system (for quick bursts like sprints or heavy lifts), glycolysis (for medium-length, harder efforts), and the oxidative system (for longer, steady activities like running or cycling). These systems work together all the time to replenish ATP. At different exercise intensities, our body will use certain systems more than others but "at no time, during either exercise or rest, does any single energy system provide the complete supply of energy". [1]

Ok, we now have a basic understanding of the 3 energy systems our cells can use to replenish ATP so that we can keep moving that barbell or keep pedaling on that echo bike. In the next article, we will define training intensities and heart zones and relate how different intensities affect how our body uses our 3 energy systems to keep us moving.

References

[1] Haff, G. G., & Triplett, N. T. (Eds.). (2016). Essentials of strength training and conditioning (4th ed.). Human Kinetics.

[2] Chaudhry R, Varacallo MA. Biochemistry, Glycolysis. Updated 2023 Aug 8. In: StatPearls. Treasure Island (FL): StatPearls Publishing; 2025 Jan-.

[3] Talley JT, Mohiuddin SS. Biochemistry, Fatty Acid Oxidation. Updated 2023 Jan 16. In: StatPearls. Treasure Island (FL): StatPearls Publishing; 2025 Jan-.

Why is sleep important?

Tue, 07 Jul 2026 19:15:28 GMT

Most of us know we feel better after a good night's sleep, but the benefits go far beyond waking up refreshed. Sleep is essential for recovery, cognitive function, hormone regulation, immune health, and emotional wellbeing. In many ways, it serves as the foundation that supports the rest of our healthy habits, making it one of the most important—and often overlooked—components of overall wellness.

Prefer to listen about sleep, then check out this recording of this information here

Mental Wellbeing

During sleep, our mind processes information from our day, clears out metabolic waste, and creates and breaks down neural networks and memories (Patel et al., 2024). Pretty important stuff for us to keep functioning mentally. Sleep deprivation has been linked to increased risk of depression and anxiety as well as other mental health disorders, with these symptoms improving with improved sleep habits (Baglioni et al., 2016), (Alfonso et al., 2017), (Torquati et al., 2019), (Freman et al., 2017), (Patel et al., 2024), (Scott et al., 2021).

Hormone Regulation

Several key hormones are released or regulated by our sleep quality and stages. These include growth hormone, testosterone, leptin, grehlin, cortisol, and thyroid hormones.

Growth hormone is important for growth, muscle development, and tissue regeneration/repair. (Jiao et al., 2025).
Testosterone is important for both males and females to help promote and maintain lean muscle mass and bone density, and for cardiovascular protective benefits (Jiao et al., 2025)(Tyagi et al., 2017).
Leptin and grehlin help to regulate our appetite: leptin suppresses our appetite; and grehlin stimulates our appetite.
Cortisol is a stress hormone that is released during a fight or flight response to help mobilize and replenish energy stores and generally increases our appetite (LeWine, 2024).

When we sleep less and/or have lower quality sleep, these hormones can be thrown out of whack and wreak havoc on our health and wellness. A decrease in deep sleep quality and/or duration will result in less growth hormone release and inhibit our bodies ability to recover from physical activity. A decrease in REM sleep (we will talk more about the stages of sleep shortly) leads to a decrease in testosterone levels and its myriad of benefits. Sleep deprivation leads to an increase in grehlin and cortisol as well as a decrease in leptin, leading to increased appetite and increased craving for high calorie, processed foods (Jiao et al., 2025). These hormonal changes likely explain the increased risk of obesity, diabetes, and cardiovascular disease associated with poor sleep (Jiao et al., 2025).

Stages of Sleep

During a normal night of sleep, we go through several stages of sleep. There are different ways to define the stages of sleep, and for our purposes we will use the following stages of sleep:

awake/pre-sleep,
light sleep,
deep sleep, and
rapid eye movement or REM sleep.

As discussed above deep sleep and REM sleep are both important for key hormone regulation, and we need both stages. We typically get more deep sleep in the first half of the night and more REM sleep in the second half of the night (Patel et al., 2024). Throughout the night we cycle through these from awake to light to deep to REM, repeating in approximately 90 minute cycles (Patel et al., 2024). Our sleep is regulated by a number of factors and hormones. One complex system worth discussing is our circadian rhythm, which is an internal 24 hour clock in our bodies that helps to regulate sleep/wake cycles, hormones, and appetite (Vitaterna et al., 2001). The circardian rhythm regulates melatonin release, which is important for pushing us toward sleep at the end of the day (Ruan et al., 2021)(Patel et al., 2024). Here are some habits that can positively affect our circadian rhythm to improve our sleep quality and consistency.

Daily exercise or physical activity (Banno et al., 2018), (Yang et al., 2012) (Irish et al., 2014)
Early morning light exposure (Chow 2022)
Consistent wake up time (Irish et al., 2014), (Chen et al., 2010)
Black out curtains and reduce ambient light in room
Avoiding stimulants later in the day: caffeine, nicotine, and sugar (Irish et al., 2014)

How the R90 program can improve sleep quality:

A great resource if you are looking for more information on sleep is the book "Sleep: The Myth of 8 hours, the Power of Naps, and the New Plan to Recharge your Body & Mind" by Nick Littlehales. He dives deep into the lessons he has learned working as an elite sports sleep coach for many years. The primary system he uses to improve sleep quality is called R90. R90 taps into the natural 90 minute sleep cycles our body goes through each night to improve the quality of our sleep. Lying in bed for 8-10 hours a night isn't helpful if you are tossing and turning and your hamster wheel is spinning. By focusing on consistent wake up times, bed times, and the 90 minute sleep cycles, you can coach your body and mind into knowing when it is time to sleep to help you fall asleep quicker and have more restorative sleep.

The first step in R90 is to set a consistent wake up. Look at your week and determine what is the earliest you have to wake up on any given day, then set that as your consistent wake time . Then you need to think about what your sleep duration goals are based on sleep cycles. Studies show an increase risk of coronary heart disease and stroke if you consistently get less than 6 hours of sleep OR more than 9 hours of sleep (Jiao et al., 2025). Interesting to think that too much sleep can be a bad thing.

Most of us should shoot for 6-9 hours of sleep per a night. If we are using 90 minute sleep cycles to determine how long we should be sleeping, then we could choose to aim for 6 hours (4 cycles), 7.5 hours (5 cycles), or 9 hours (6 cycles). In R90, you set a weekly goal for the number of sleep cycles based off of your desired number of cycles each night, so if you function best with 7.5 hours of sleep (5 cycles) then you have a 35 cycle sleep week. The power of setting a weekly goal verse a nightly goal for sleep cycles gives us flexibility and decreases stress about hitting our sleep goals every single night. If life gets in the way and you can't get your full 7.5 cycles one night, then you can make up that sleep with naps or adding an extra sleep cycle another night.

Naps, if timed well, are very restorative and help to catch up on your sleep cycle goals. You can do a power nap of 30 minutes or a full 1.5 hour nap, either will count as a sleep cycle for R90. There are a few time windows where our drive for sleep is higher and naps would be more advantageous, which are, ~1-3 pm, and ~5-7pm. It's probably best to reserve a full 1.5 hour naps for the 1-3pm time period as taking one at 5-7pm might disturb your normal night time sleep.

From there, you want to aim to go bed and be drifting off to lala land at a time that allows for you to hit full sleep cycles rather than partial sleep cycles. So, if your consistent wake up time is 7:30 am and your ideal number of sleep cycles is 5 (7.5 hours), then your consistent bed time (AKA falling asleep by) would be midnight.

Another important piece of the R90 philosophy is creating a pre and post sleep routine. We want to put work away, decrease lights and screen exposure, limit stimulants, and limit large meals or significant fluid consumption 90 minutes before going to bed. This helps prep our body for sleep. Additionally, we want to have a routine for when we wake up to allow our mind to ease into the day to allow for quality sleep rather than sleep where we are worrying about the start of our day. Our post sleep routine should be about 90 minutes as well and should include early morning sunlight, eating breakfast, maybe some exercise, and easing into our work day. We should avoid hopping right to work when we wake up.

An interesting component to the R90 program is to make sure we are hitting full sleep cycles and not partial sleep cycles. So, if you get home at 11:30pm and your bedtime is set for 12pm, you won't have enough time to do your pre-sleep routine. The R90 method would suggest that rather than rushing to get to bed, you should complete your pre-sleep routine and aim for the next sleep window to hit 4 cycles of sleep. This means that you would go through your pre-sleep routine and aim to be asleep by 1:30am to allow you to get 4 full, quality sleep cycles. Then you strategize how to make up that missed sleep cycle with a nap or earlier bed time in the next few days.

Summary

Ultimately, sleep is important for our physical and mental health and wellbeing. Decreased sleep duration and quality can lead to negative hormonal changes and mental health issues. Improving your sleep hygiene and habits and utilizing the R90 method can improve your sleep quality and consistency, leading to a happier, better, version of yourself. If you want to learn more, check out the recording of the seminar talk I did for the gym on sleep, check out Nick's book, and/or chat with me after class.

References

Patel, A. K., Reddy, V., Shumway, K. R., & Araujo, J. F. (2024). Physiology, Sleep Stages. National Library of Medicine. https://www.ncbi.nlm.nih.gov/books/NBK526132/

Baglioni, C., Nanovska, S., Regen, W., Spiegelhalder, K., Feige, B., Nissen, C., Reynolds, C. F. III, & Riemann, D. (2016). Sleep and mental disorders: A meta-analysis of polysomnographic research. Psychological Bulletin, 142(9), 969–990. https://doi.org/10.1037/bul0000053

Alfonso, P., Fonseca, M., & Pires, J.F. (2017). Impact of working hours on sleep and mental health. Occupational Medicine, 67(5), 377-382. https://doi.org/10.1093/occmed/kqx054

Torquati L, Mielke GI, Brown WJ, Burton NW, Kolbe-Alexander TL. Shift Work and Poor Mental Health: A Meta-Analysis of Longitudinal Studies. Am J Public Health. 2019 Nov;109(11):e13-e20.

Freeman D, Sheaves B, Goodwin GM, et al. The effects of improving sleep on mental health (OASIS): a randomised controlled trial with mediation analysis. Lancet Psychiatry. 2017;4(10):749-758.

Scott A, Webb T, Martyn-St James M, Rowse G, Weich S. Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Medicine Reviews, 60, 2021. https://doi.org/10.1016/j.smrv.2021.101556

Jiao, Y., Butoyi, C., Zhang, Q., et al. (2025). Sleep disorders impact hormonal regulation. Diabetology & Metabolic Syndrome, 17(1), 305. https://doi.org/10.1186/s13098-025-01871-w

Tyagi V, Scordo M, Yoon RS, Liporace FA, Greene LW. Revisiting the role of testosterone. Rev Urol. 2017;19(1):16-24.

LeWine, H. E. (2024). Understanding the stress response. Harvard Health. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

Vitaterna, M. H., Takahashi, J. S., & Turek, F. W. (2001). Overview of Circadian Rhythms. Alcohol Research & Health, 25(2), 85-93.

Ruan, W., Yuan, X., & Eltzschig, H. K. (2021). Circadian rhythm as a therapeutic target. Nat Rev Drug Discovery, 20(4), 287-307.

Banno M, Harada Y, Taniguchi M, et al. Exercise can improve sleep quality: a systematic review and meta-analysis. PeerJ 6:e5172. https://doi.org/10.7717/peerj.5172

Yang, P.-Y., Ho, K.-H., Chen, H.-C., & Chien, M.-Y. (2012). Exercise training improves sleep quality in middle-aged and older adults with sleep problems. Journal of Physiotherapy, 58(3), 157–163.

Chow, C. M. (2022). Sleep Hygiene Practices: Where to Now? Hygiene, 2(3), 146-151.

Irish LA, Kline CE, Gunn HE, Buysse DJ, Hall MH. The role of sleep hygiene in promoting public health. Sleep Med Rev. 2015;22:23-36.

Chen, Pao-Hui; Kuo, Hung-Yu; Chueh, Ke-Hsin. Sleep Hygiene Education: Efficacy on Sleep Quality in Working Women. Journal of Nursing Research 18(4):283-289, 2010.

Littlehales, N. (2018). Sleep: The myth of 8 hours, the power of naps, and the new plan to recharge your body and mind. Harper Wave.

Defining Exercise Intensity: Lactate Thresholds and Training Zones

Tue, 07 Jul 2026 19:15:28 GMT

Introduction

You have probably heard a lot about different exercise intensities or heart rate zones. CrossFit is defined as constantly varied functional movements executed at high intensity , but high intensity doesn't mean 110% effort all the time. We need to dial back intensity for longer workouts and hit the gas pedal for shorter workouts. It can be helpful to define different exercise intensities to allow us to hit the intended workout stimulus. In this article, we will discuss how exercise intensities are measured and quantified and how that applies to your CrossFit workouts.

Lactate Thresholds

We will focus on defining training intensity and several methods that can be used to quantify or measure your training intensity in real time. In order to do so, we will talk about a few "thresholds" that have been studied and measured via blood samples and how that relates to the energy systems we discussed in the article: The Engine Inside: How Cells Power Your Workouts .

Your muscles have multiple ways to produce energy. At lower intensities, they rely mostly on aerobic metabolism — using oxygen to burn fuel. But as intensity ramps up and oxygen becomes a limiting factor, your body shifts more toward glycolysis , an anaerobic pathway that breaks down glucose/glycogen without oxygen. One byproduct of glycolysis is lactate . As glycolysis kicks into overdrive with higher intensity exercise, lactate will start to accumulate in the blood. Lactate present in the blood can be used to define exercise intensities via several lactate thresholds measured via blood samples.

Lactate threshold 1 is the point at which lactate starts to accumulate in our blood above normal baseline levels, which will occur as our exercise intensity increases. This typically occurs at a blood sample of 2mmol of lactate/L. It is a sign that our body is increasing its use of anaerobic energy pathways (glycolysis). [1,2,3] The next threshold crossed as training intensity increases, is lactate threshold 2, which is the point where the accumulation of lactate in the blood dramatically increases, typically at 4mmol/L. This is a sign that the body is producing lactate faster than it can clear it and the body is definitely relying more on breaking down glucose/glycogen via glycolysis. [4]

Exercise Intensities

Zone Models

Exercise intensities can be described and quantified in many different ways. Using "Zones" is a common method of doing this. However, some studies use a 3 zone method and some use a 5 zone method. Both the 3 and 5 zone methods can utilize the lactate thresholds to delineate the different zones.

See the image below for the 3 Zone model:

In the 3 Zone model, [5]

Zone 1 is lower intensity exercise performed below lactate threshold 1
Zone 2 is moderate intensity exercise performed between between lactate threshold 1 and 2
Zone 3 is high intensity exercise performed above lactate threshold 3.

See the image below for the 5 zone model,

In the 5 zone model,

Zones 1 very low intensity and Zone 2 low intensity are below lactate threshold 1
Zone 3 moderate intensity is between lactate threshold 1 and 2 (same as zone 2 in the 3 zone model)
Zone 4 high intensity is above lactate threshold 2 but below an individual's VO2Max
Zone 5 maximal intensity is above an individual's VO2Max.

We can further define the zones as relative intensities: [7]

Zone 1: 50-60% intensity
Zone 2: 60-70% intensity
Zone 3: 70-80% intensity
Zone 4: 80-90% intensity
Zone 5: 90-100% intensity

Now, if we all wanted to be super accurate at defining our training zones based on the lactate thresholds, we could purchase a lactate meter for about $200; the Edge has been a well validated meter. [8] However, it is unrealistic and likely not needed for most of us to directly measure our blood lactate thresholds during workouts, so several systems have been devised to help estimate the relationship of how hard you are working with lactate blood levels and include using a percentage of our heart rate, a subjective rating of effort, and the talk test.

Heart Rate Zones

Two methods of using our heart rate to define exercise intensity or training zones are

% of our theoretical max heart rate
Karvonen Formula: Resting Heart + Desired Intensity X (Heart Rate Max - Heart Rate Resting)

For the first, we can calculate our theoretical max heart rate by subtracting our age from 220. For example, a 40 year old would have a theoretical max heart rate of 220-40 = 180. It is a decent estimation but not perfect by any means. The Karvonen formula is slightly better at estimating heart rate zones because it includes an individuals resting heart rate which starts to account for an individual's current fitness level. You can measure your resting heart rate by sitting for more than 4 minutes and measuring how many times your heart beats in 1 minute. You can then calculate your theoretical Heart Rate Max using the same method described above. Regardless of which method you use, the 5 Zone model of intensity is generally calculated as a range of heart rates.

So for a 40 year old male, if we used the theoretical heart rate max of 180, we would find their training zones by multiplying 180 by the percentages for each zone and come up with:

Zone 1: 50-60% intensity = 90 - 108 beats per minute
Zone 2: 60-70% intensity = 108 to 126 beats per minute
Zone 3: 70-80% intensity = 126 to 144 beats per minute
Zone 4: 80-90% intensity = 144 to 162 beats per minute
Zone 5: 90-100% intensity = 162 to 180 beats per minute

Subjective Rating of Exertion

The BORG rating of perceived exertion is a subjective method for grading exercise intensities. The original scale is from 6-20 and can correlate someones perceived level of exertion well with their heart rate, ie a rating of 13 often corresponds with a heart rate of 130. Sometimes the 6-20 scale can be less intuitive to rate how hard you are working so a modified scale 0-10 was created with 0 being at rest and 10 being maximal effort. Both Borg scales have been shown to have decent relationship to blood lactate thresholds. For the Borg Scale 6-20, a value of approximately 10 corresponded with blood lactate level 1 and a value of 14 corresponded with a lactate threshold 2. [9,10,11] The ACSM defines moderate intensity as RPE of 3-4 out of 10 and vigorous as 5-7 out of 10. [12]

Talk Test

Another method of prescribing exercise intensity is using the "talk test". The talk test utilizes the fact that as exercise intensity increases, respiratory rate increases, and the effort required to speak increases. Because respiratory rate, intensity, and lactate thresholds are interrelated, using the effort required to talk is a decent estimation of exercise intensity. Rating the difficulty of speaking can be described many ways but studies often delineate it as: comfortable, less comfortable/hard, and unable to speak comfortably. Some studies have shown that the transition from comfortable to less comfortable/hard corresponds to lactate threshold 1 and the transition from less comfortable/hard to unable to speak sentences corresponds to lactate threshold 2. CDC uses the talk test to define moderate intensity exercise as levels where someone can talk but not sing and vigorous intensity as levels where it would be uncomfortable for someone to talk. [13,14]

Consensus

None of these methods of quantifying exercise intensity are perfect but they gives us tools to estimate to the best of our ability. Ultimately, using a cluster of these tools likely will give us the best estimation of our relative exercise intensity. The chart below does a decent job of combining intensity, exercise RPE scale, heart rate %, lactate thresholds, and the talk test.

Phew, once again that was a lot of information. Let's summarize a little…we can delineate relative exercise intensity by blood lactate levels with lactate threshold 1 and lactate threshold 2, which tells us more about how our cells are creating energy for exercise. These thresholds help to define either a 3 zone or 5 zone exercise intensity model. We can use heart rate, perceived exertion, or the effort to speak as ways to estimate the zone or intensity of any given activity or bout of exercise. These methods have limitations but perhaps using a combination of heart rate, perceived exertion, and the talk test can help us get pretty darn close to desired exercise intensities. We will leave the nitty gritty discussion of how exercise intensity affects what energy systems our cells use for a future article.

Conclusion

Understanding exercise intensity isn't just about numbers on a heart-rate monitor—it's about learning how your body responds to different types of effort so you can train smarter, recover better, and get more out of every workout. When you start recognizing the differences between light, moderate, and vigorous intensity—and how factors like breathing, talking ability, and perceived effort line up—you gain a powerful tool for improving your fitness over time.

At Fortitude Fitness , we apply these principles every day. Not all intensity is created equal, and it shifts depending on the type of workout. For shorter interval pieces —think sprints, EMOM bursts, or fast repeats—we expect athletes to work at higher relative intensities , often in Zones 4–5 or hitting 8–10 on the exertion scale. These efforts are meant to be uncomfortable, explosive, and unsustainable for long periods. In contrast, longer Metcons require you to dial in a manageable, moderate–high intensity that you can stay consistent with—typically Zones 2–3 early on, pushing toward Zone 4 as fatigue builds. Instead of sprinting, the focus becomes pacing, breathing, and strategic movement choices.

By understanding and applying these intensity concepts—whether through heart-rate zones, the talk test, or perceived exertion—you'll be able to approach each class with confidence. You'll know when to push, when to pace, and how to build capacity week after week. The goal isn't to go "all out" every day; it's to train with intention so your strength, endurance, and overall fitness continue to rise.

At Fortitude Fitness, intensity is always relative —scaled to your current ability, goals, and experience. By learning what different intensities feel like in your body, you'll get more from each workout and become a smarter, more resilient athlete. That's how we build fortitude—one well-paced, well-executed training session at a time.

In the next blog article, we will define what VO2Max is and how exercise can help improve our VO2Max, which is an important biomarker for overall health and fitness.

References

[1] Haff, G. G., & Triplett, N. T. (Eds.). (2016). Essentials of strength training and conditioning (4th ed.). Human Kinetics.

[2] Stöggl, T. L., & Sperlich, B. (2015). The training intensity distribution among well-trained and elite endurance athletes. Frontiers in Physiology, 6, 295. https://doi.org/10.3389/fphys.2015.00295

[3] Physio-pedia. Lactate threshold. Retrieved November 25, 2025.

[4] Ghosh, A. K. (2004). Anaerobic threshold: Its concept and role in endurance sport. Malaysian Journal of Medical Sciences, 11(1), 24–36.

[5] Bishop, D. J., Lee, M. J.-C., & Picard, M. (2025). Exercise as mitochondrial medicine. Annual Review of Physiology, 87, 107–129.

[6] Bandana Training. Understanding heart-rate training zones, VO₂ max, & lactate threshold. Retrieved November 27, 2025.

[7] Polar Electro. Heart rate zones. Retrieved November 25, 2025.

[8] Bonaventura, J. M., McManus, C. J., Trappe, S. W., & Crawford, T. O. (2015). Reliability and accuracy of six hand-held blood lactate analyzers. Journal of Sports Science & Medicine, 14(2), 203–214.

[9] Scherr, J., Wolfarth, B., Christle, J. W., Pressler, A., Wagenpfeil, S., & Halle, M. (2013). Associations between Borg's rating of perceived exertion and physiological measures of exercise intensity. European Journal of Applied Physiology, 113(1), 147–155.

[10] Ramos-Jiménez, A., et al. (2018). Borg's category ratio-scale (CR-10) is useful to predict the onset of blood lactate accumulation (OBLA). CIENCIA ergo sum, 26(1), 1–14.

[11] Abe, D., Yoshida, T., Ueoka, H., Sugiyama, K., & Fukuoka, Y. (2015). Relationship between perceived exertion and blood lactate concentrations during incremental running test in young females. BMC Sports Science, Medicine and Rehabilitation, 7, 5.

[12] American College of Sports Medicine. (2025). Aerobic exercise intensity infographic.

[13] Quinn, T. J., & Coons, B. A. (2011). The Talk Test and its relationship with the ventilatory and lactate thresholds. Journal of Sports Sciences, 29(11), 1175–1182.

[14] De Lucca, L., De Oliveira, F. R., Foster, C., Carminatti, L. J., & others. (2021). Talk Test: A simple alternative to identify lactate thresholds during progressive cycling exercise. Kinesiology, 53(1), 20–27.

Nourish the Fundamentals: A Guide to Smart Supplementing

Tue, 07 Jul 2026 19:15:28 GMT

As athletes, our muscles and body are under constant fatigue and stress from the high-intensity, functional movements we demand of them. To stay at peak performance, the foundations never change: eat a whole-food diet, sleep well, take rest days, and stay hydrated .

Yet, even with these habits dialed in, certain supplements—backed by decades of research—can give you an extra edge, helping you recover quicker, train harder, and support long-term health.

In this article, we'll cover three proven supplements— magnesium, creatine, and protein powder

Before we dive into the research, we strongly encourage you to get a blood panel twice a year . Blood work reveals deficiencies you may not feel day-to-day. The most common deficiencies may include:

Vitamin D : Low levels are tied to weaker bones, frequent illness, poor muscle recovery, and low mood. [1]
Vitamin K : Deficiency can impair bone strength and blood clotting, especially when Vitamin D is also low.
Iron : Commonly low in women and endurance athletes; can cause fatigue, weakness, and reduced performance.
Vitamin B12 : Deficiency leads to low energy, nerve issues, and anemia; risk is higher for vegans/vegetarians. [2]
Magnesium : Low intake contributes to muscle cramps, poor sleep, and sluggish recovery.
Calcium : Insufficient levels weaken bones and muscles, often going hand-in-hand with low Vitamin D.
Iodine : Deficiency can impair thyroid function, leading to fatigue, weight changes, and brain fog.
Omega-3 fatty acids : Low levels are linked to inflammation, slower recovery, and poor heart/brain health. [3]

Think of blood work as a blueprint for your health, helping you know when to tweak your diet or support it with smart supplementation.

Magnesium: Muscle Recovery, Brain Function, and Sleep

Magnesium supports over 300 enzymatic reactions , including muscle contraction, nerve signaling, energy production, and sleep regulation. [4]

Why it matters for Athletes: Heavy training depletes magnesium faster through sweat and urine. Deficiency has been linked to cramping, reduced endurance, slower recovery, impaired insulin sensitivity, and disrupted sleep.
Why diet isn't enough: While spinach, pumpkin seeds, and legumes contain magnesium, modern diets and soil depletion leave nearly 50% of people below the recommended intake. [5]
Research benefits: Supplementation improves sleep quality and reduces exercise-induced muscle damage. [6],[7]
Best forms:
- Magnesium Glycinate: Highly absorbable and naturally calming, supports sleep, stress regulation, and muscle relaxation. It's gentle on the stomach and ideal for athletes focused on recovery or relaxation.
- Magnesium L-Threonate: Specifically designed to cross the blood–brain barrier, threonate supports cognitive function, memory, mood, and may help reduce brain fog. It also promotes restful sleep by calming the nervous system.
- Magnesium Citrate: Well absorbed and often used for digestive support, citrate can ease constipation while still supporting muscle and nerve function. In high doses, it may cause loose stools.
Single vs. Blended Forms: Glycinate is often the go-to for sleep, stress, or recovery; threonate is best for cognitive support; and citrate is most useful for digestion. Many athletes prefer a blend to cover multiple systems—muscular, neurological, and digestive—since no single form addresses everything.
Dosing: Aim for 310–420 mg/day total (food + supplement).
- Split Dosing : magnesium is better absorbed in smaller doses
- Evening Focus : Save glycinate for bedtime; other forms can be spread throughout the day
- Avoid GI Upset: Citrate in high doses may cause loose stools—balance with glycinate to reduce that side effect.

Creatine: Strength, Power, and Cognitive Boost

Creatine is one of the most researched sports supplements and helps regenerate ATP (adenosine triphosphate) —the molecule your muscles use for energy during contractions. [8] When ATP is used for energy, it becomes ADP (adenosine diphosphate). Your body then has three systems to recycle ADP back into ATP: the phosphagen system (fast), glycolysis (medium speed), and the oxidative system (slower, for longer activity) [9]. The phosphagen system relies on phosphocreatine to quickly restore ATP, which is why creatine is so important for short, high-intensity efforts like sprints, heavy lifts, and explosive CrossFit movements.

Your body makes some creatine (about 1g/ day) naturally in the kidneys, liver, and pancreas from amino acids, and you can get a small amount from foods like red meat and fish (~1–2 g per pound). [10] But to reach the optimal 5 g per day , you'd need to eat roughly 2.5 pounds of steak every day —not very practical! That's why supplementing with creatine monohydrate is recommended to consistently support strength, power, and workout intensity.

Why it matters for Athletes: Boosts power output, reduces fatigue between sets, and aids recovery. [11]
Why diet isn't enough: Even red meat and fish, the richest sources, only supply ~1–2g per pound. You'd need ~2.5 lbs of steak daily to hit the optimal 5g.
Research benefits: Improves muscle mass, sprint performance, and strength , plus emerging evidence shows benefits for memory and brain health . [12]
Dosing:
- Standard: 3–5 g/day, consistently.
- Weight-based: ~0.045 g per lb bodyweight/day. [10]
  - At the safe recommended dose of 0.045 g per pound of bodyweight, anyone weighing over 111 pounds may benefit from taking more than 5 g of creatine per day . [13]
- Loading phases are optional —steady dosing works just as well.
Form: Stick with creatine monohydrate —it's safe, cheap, and effective.

Common Misconceptions About Creatine [11]

1) Creatine just causes water retention and bloating

Reality: Creatine increases intracellular water inside muscle cells (cell volumization), not subcutaneous water. This supports muscle growth and recovery, not "puffiness" or bloating. Studies seem to indicate that short term water retention can occur (several days) but is less common with long term use. [11] Meaning, it is possible you may experience water retention the first few days of using creatine but then your body is likely to return to baseline water retention.

2) You need a loading phase to see results

Reality: Loading (20 g/day for 5–7 days) saturates muscles faster, but consistent daily dosing of 3–5 g/day achieves the same saturation in ~3–4 weeks without the GI upset from loading. [11]

3) Creatine is only for bodybuilders

Reality: Creatine benefits all athletes, including CrossFitters, runners, and older adults. It improves strength, power, recovery, and even cognitive function . [12]

4) Creatine is bad for your kidneys or liver

Reality: Research shows long-term creatine use is safe in healthy individuals when taken at recommended doses. Issues only arise in people with pre-existing kidney disease. [14]

5) Creatine is a steroid

Reality: Creatine is not a hormone; it's a naturally occurring compound in meat and fish that helps regenerate cellular energy (ATP).

Protein Powder: Convenient, But Not a Meal Replacement

Protein is crucial for muscle repair and adaptation. While most athletes should aim for 0.7–1.0 g per pound of bodyweight daily , it can be hard to hit those numbers with food alone. Daily schedules, busy lifestyles, and limited meal prep time often make it challenging to consume enough high-quality protein consistently. This is where supplemental protein, like shakes or powders, can be convenient to help meet your daily needs. However, they should be viewed as a supplement to whole foods, not a replacement for balanced meals, which provide additional nutrients, fiber, and healthy fats essential for overall health and performance.

Why it matters for Athletes: Intense training breaks down muscle fibers—protein accelerates repair and growth improving recovery.
Why diet isn't always enough: Whole foods (meats, eggs, legumes, dairy, and tofu) provide the best nutrition, but busy schedules and post-workout timing often make it difficult to get enough protein from meals alone.
Research benefits: Adequate protein boosts recovery and reduces soreness. [15]
Protein powder use:
- Serving size: ~20–30 g per serving.
- Limit: ~25 g per serving—enough for muscle synthesis without overload. You can consume ~40-50 g of protein powder in a day. Consuming large amounts of protein powder can lead to side effects like bloating, gas, and cramping, and may displace nutrient-dense whole foods from your diet, which provide essential vitamins, minerals, and fiber.
- Use cases: Post-workout, travel, or when daily intake falls short.
What to look for in a protein powder: Low sugar (<5 g), moderate calories (100–200), high protein from clean sources, minimal ingredient list

Final Takeaway

Supplements can't replace hard work, rest, and real food—but they can give you an edge. For CrossFit athletes, magnesium, creatine, and protein powder are evidence-based tools to support recovery, strength, and performance.

Build the foundation with whole foods—then use supplements strategically to fuel not just workouts, but long-term health.

References

[1] Kaur, J., Khare, S., Sizar, O., & Givler, A. (2025). Vitamin D deficiency. In StatPearls. StatPearls Publishing.

[2] Ankar, A., & Kumar, A. (2024). Vitamin B12 deficiency. In StatPearls. StatPearls Publishing.

[3] Dighriri, I. M., et al. (2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus, 14(10), e30091.

[4] U.S. Department of Health & Human Services, National Institutes of Health, Office of Dietary Supplements. (2016). Magnesium — Fact sheet for health professionals.

[5] Volpe, S. L. (2013). Magnesium in disease prevention and overall health. Advances in Nutrition, 4(3), 378S–383S.

[6] Breus, M. J., Hooper, S., Lynch, T., & Hausenblas, H. A. (2024). Effectiveness of magnesium supplementation on sleep quality and mood for adults with poor sleep quality. Medical Research Archives, 12(7).

[7] Tarsitano, M. G., et al. (2024). Effects of magnesium supplementation on muscle soreness in different type of physical activities. Journal of Translational Medicine, 22, Article 629.

[8] Guimarães-Ferreira, L. (2014). Role of the phosphocreatine system on energetic homeostasis in skeletal and cardiac muscles. Einstein (São Paulo, Brazil), 12(1), 126–131.

[9] Haff, G. G., & Triplett, N. T. (Eds.). (2016). Essentials of strength training and conditioning (4th ed.). Human Kinetics.

[10] Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: An update. Journal of the International Society of Sports Nutrition, 9(1), Article 33.

[11] Antonio, J., et al. (2021). Common questions and misconceptions about creatine supplementation. Journal of the International Society of Sports Nutrition, 18, Article 13.

[12] Xu, C., Bi, S., Zhang, W., & Luo, L. (2024). The effects of creatine supplementation on cognitive function in adults. Frontiers in Nutrition, 11, Article 1424972.

[13] Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation. Journal of the International Society of Sports Nutrition, 14, Article 18.

[14] Brose, A., Parise, G., & Tarnopolsky, M. A. (2015). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults. Open Access Journal of Sports Medicine, 6, 267–275.

[15] Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W. (2013). The effect of protein timing on muscle strength and hypertrophy: A meta-analysis. Journal of the International Society of Sports Nutrition, 10, Article 53.

3 Quick & Easy AIP-Friendly Salad Dressings

Tue, 07 Jul 2026 17:20:49 GMT

Salads can be one of the easiest ways to boost your veggie intake. A good salad isn’t just a side dish or an appetizer—it’s a nutrient powerhouse packed with fiber, vitamins, minerals, and antioxidants. Leafy greens support digestion and satiety, colorful veggies provide different phytonutrients, and adding a quality protein (like chicken, salmon, or hard-boiled eggs) helps balance blood sugar and keep you fueled for the hard work you put into your day–both in and out of the gym.

In my last recipe post on AIP chicken salad , I shared a bit about my autoimmune journey and how cooking from scratch and finding balanced recipes has been both a challenging and rewarding part of my journey. When you’re navigating AIP, paleo, or other dietary restrictions, one of the first lessons you learn is that what goes into your body matters. That means learning to read food labels, understanding ingredients, and making swaps that support healing instead of adding to inflammation.

‍

Why homemade dressing matters

Store-bought salad dressings are often loaded with additives, seed oils, preservatives, and hidden sugars. While they might taste good, they can easily turn a fresh, nutrient-packed salad into something heavy and inflammatory. One of the first nutrition practices we talk about with members is label reading—choose products with short ingredient lists made of whole, recognizable foods. If you can’t pronounce it, your body probably doesn’t need it.

Making your own dressings ensures you’re fueling with quality ingredients. You control the oil, the sweetener, and the seasoning—and you can keep things AIP, paleo, gluten-free, or dairy-free without sacrificing flavor.

The idea of making salad dressings from scratch can be overwhelming! These 3 quick and easy salad dressings are tangy, fresh, and versatile enough to pair with just about any salad combination. Each one comes together in minutes, can be stored in the fridge for up to a week, and adds that extra zing that keeps salads exciting. Stuck on the same salad? No worries! I’ve also included salad suggestions for each dressing. *Please note that there are salad pairing suggestions below with ingredients that are not AIP compliant.

Whether you’re following AIP or just looking to eat more whole foods, small changes like making your own salad dressing can have a big impact. It’s not about perfection—it’s about consistency and choosing ingredients that help your body thrive. A nourishing salad topped with one of these dressings is proof that healthy food can be flavorful, simple, and deeply satisfying.

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How to Make Them

For all three recipes: add everything except the oil to a food processor or use an immersion blender. Blend until smooth. Then, slowly add in the oil while blending to create a creamy emulsion. Shake well before each use, and store in the fridge in an airtight container for 5–7 days. Shake well before using.

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CITRUS VINAIGRETTE

Bright, zesty, and slightly sweet. This one brings sunshine to your plate with lemon, lime, and orange. The honey balances the acidity, making it light and refreshing.

Pairs well with:

Mixed greens, red onions, radish, turnips, avocado & grilled chicken
Arugula, butternut squash, beets, pears, dried cranberries & salmon
Baby kale, oranges, beets, walnuts, avocado

What you need:

Zest & Juice 2 lemons
¼ Cup orange juice
¼ Cup honey
2 Cloves garlic
½ Teaspoon dried thyme
½ Teaspoon salt
¼ Teaspoon pepper (omit for AIP)
1 Cup avocado oil

Nutritional Highlights: Rich in vitamin C from lemon, lime, and orange juice to support immune health and collagen production. Honey adds natural sweetness while avocado oil provides healthy monounsaturated fats for satiety and hormone support.

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APPLE CIDER VINAIGRETTE

Tangy with a subtle sweetness. Apple cider vinegar is known for its gut-supporting benefits, and when paired with honey and thyme, it makes for a clean, herby dressing that livens up any simple salad.

Pairs well with:

Kale, roasted sweet potatoes, blueberries, pumpkin seeds & goat cheese
Mixed greens, apples, walnuts, dried cranberries, grilled chicken
Mixed greens, shaved brussels sprouts, pomegranate seeds, parmesan, green apple, dried cranberries

What you need:

¾ Cup apple cider vinegar
2 Tablespoons honey
½ Teaspoon salt
½ Teaspoon pepper (omit for AIP)
1 Tablespoon dry thyme
½ Cup avocado oil

Nutritional Highlights: Apple cider vinegar may support digestion and gut health by promoting stomach acid balance. Thyme adds antioxidants and anti-inflammatory compounds, while avocado oil brings heart-healthy fats.

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BALSAMIC VINAIGRETTE

Rich, smooth, and slightly sweet. The balsamic base with garlic, oregano, and basil gives it a Mediterranean feel. This one’s a little heartier and works beautifully with most toppings.

Pairs well with:

Romain, carrots, cucumber, cherry tomatoes, parmesan
Spinach, strawberries, red onions, feta and grilled chicken
Mixed greens, figs, red onion, blue cheese & steak

What you need:

½ Cup balsamic vinegar
3-4 Cloves garlic
3 Tablespoons honey
1 Teaspoon salt
1 Teaspoon pepper (omit for AIP)
1 Tablespoon dried oregano
1 Tablespoon dried basil
2 Tablespoons water
½ Cup Extra virgin olive oil

Nutritional Highlights: Balsamic vinegar is packed with polyphenols (antioxidants that fight oxidative stress). Garlic and herbs like oregano and basil offer antimicrobial and anti-inflammatory benefits, while olive oil delivers omega-9 fatty acids that support cardiovascular health.

Building an Engine for Health, Performance, and Longevity

Tue, 07 Jul 2026 17:20:48 GMT

What is VO2max?

VO₂max—short for maximal volume of oxygen —is a measure of the maximum amount of oxygen your heart, lungs, and blood vessels can deliver to your muscles, and how efficiently your muscles can use that oxygen during exercise [1]. In simple terms, it reflects how large and powerful your aerobic engine is. VO ₂ max is typically expressed as the amount of oxygen consumed per kilogram of body weight per a minute of exercise [2]; so, how much oxygen can your body use per a minute of exercise. This is called relative VO₂max , and it allows us to compare aerobic fitness between individuals of different body sizes. The higher this number, the more work you can sustain, and the longer or harder you can exercise before fatigue sets in. If you remember from our first article , our aerobic energy system requires oxygen to work and is generally more efficient at refueling our muscles, so, the more oxygen we are capable of delivering to and utilizing at our muscles, the harder or longer we can continue to exercise. The more oxygen you can deliver and use, the more resilient you become during endurance efforts—whether that’s a long hike, a hard workout, or simply keeping up with daily life as you age.

To better understand the health impact of VO₂max, it’s helpful to define a MET , or Metabolic Equivalent of Task .

1 MET equals the amount of oxygen consumed at rest, defined as 3.5 mL/kg/min [1,3]
Activities are often described in METs to show how much more oxygen they require compared to resting

For example:

Walking briskly: ~3–4 METs
Shoveling snow: ~5 METs
Vigorous exercise: 8+ METs

[3]

Benefits of Improving VO₂max

Mortality

Few fitness metrics are as strongly linked to long-term health as VO₂max.

Research consistently shows that each 1 MET increase in VO₂max (a 3.5 mL/kg/min improvement) is associated with a 13–15% reduction in all-cause mortality , with even larger benefits seen in less-conditioned individuals. [4,5] For example, increasing VO₂max from 30 to 33.5 can meaningfully reduce your risk of premature death, by up to 15%! For individuals with coronary artery disease, increasing VO ₂ max by only 1 mL/kg/min (not even increasing by a full MET) results in improvement in mortality by 15% [7].

In fact, cardiorespiratory fitness has been shown to be a stronger predictor of mortality than:

Smoking
High blood pressure
High cholesterol
Type II diabetes

[5,7,8]

Frailty, Aging, and Independence

Beyond mortality risk, improving VO₂max plays a critical role in preserving independence as we age . Higher cardiorespiratory fitness is associated with:

Reduced frailty
Lower reliance on healthcare services
Decreased risk of institutionalization (i.e., nursing home placement)

[5,9,10]

Bottom line, a better VO ₂ max means you are less likely to die and more likely to maintain your function as you age [11].

VO₂max potential naturally declines with age—often beginning as early as the 20s or 30s at a rate of 3–6% per decade. After age 70, this decline can accelerate to more than 20% per decade. Much of this loss is tied to reductions in lean muscle mass and overall physical activity. [11]

That is some sobering information, but luckily, we can slow, halt, or even reverse this decline with exercise and striving to maximize our VO ₂ max now and as we age. The good news is that you can improve your VO ₂ max at any age, and the longer you train (i.e., 10 weeks of training is better than 6 weeks of training), the better the improvement [12]. Let’s chat about how to improve your VO ₂ max.

How to improve VO₂max

VO₂max improves when the body becomes better at delivering oxygen and using it at the muscular level . There are four primary physiological mechanisms involved:

Increased stroke volume: your heart pumps more blood with each beat.
Improved oxygen-carrying capacity of the blood : often influenced by plasma volume and red blood cell adaptations.
Greater blood delivery to working muscles : through increased capillary density.
Enhanced muscular oxygen utilization : via mitochondrial density and improved cellular efficiency.

[13]

Any exercise that challenges your body outside its norm has the potential to increase your VO ₂ max. Particularly any activity at or above 60% of your VO ₂ Max. [14,15]

Exercise modalities can include:

‍ Moderate-intensity endurance training (longer, steady efforts) ‍
High-intensity interval training (HIIT) (shorter, harder efforts) ‍
Strength training , particularly in individuals with lower baseline VO₂max

While endurance training improves aerobic capacity , studies show that high-intensity interval training provides the greatest return on time invested , often producing similar or greater VO₂max gains with less total training volume. [15,16,17,18,19]. When you look at training volume, high intensity interval training is going to give you the biggest bang for your buck for increasing your VO ₂ Max [14,20,21].

Strength training alone can improve VO ₂ max for older adults with VO ₂ max less than 25 ml/kg/minute and for younger adults with VO ₂ max less than 40 ml/kg/minute [22]. This is likely due to increase in lean body mass and improvement in muscular function.

Additionally, McRae et al found that whole-body interval workouts—such as short work/rest formats using functional movements (burpees, thrusters, mountain climbers, jumping jacks) have demonstrated improvements in both cardiorespiratory fitness and muscular endurance. They did not find the same improvements in muscular endurance for general endurance training (running, etc.). This shows that high intensity interval workouts utilizing whole body functional movements does a better job of also targeting adaptations at the muscular level to improve our use of oxygen and overall performance.

This is a key reason why constantly varied, high-intensity functional training (i.e. CrossFit) is so effective for building a broad and resilient aerobic engine.

How to measure VO2max

The gold standard for measuring VO ₂ max is to complete a VO ₂ max test in a laboratory. You wear a heart rate monitor and a mask that measures your O ₂ consumption and CO ₂ production [2]. You basically keep going on a treadmill or bike while intensity gets harder until you can’t continue or you puke. These tests are grueling and cost somewhere around $100-$250. Additionally, your performance and results can vary day to day. [13]

Studies have also shown that results from VO ₂ max tests are specific to the modality used for the test. For example, someone’s results on a treadmill test will be different than on a stationary bike and athletes will likely test better on the machine/implement that they train more often. [13,23,24]

There are less uncomfortable and inexpensive ways to estimate your VO ₂ max via Submaximal VO ₂ max testing . The great thing about many of these tests, is that you can complete them on your own. Concept 2 has an online calculator to calculate your VO ₂ max based on your 2k row time—super convenient for Fortitude Fitness members, since we test our 2k row time quarterly during our test week. Concept 2 2k Row Calculator.

Another online calculator uses your time and heart rate response to walking 1 mile as fast as possible. 1 Mile Walk Test

Fitness tracking watches such as Garmin can give you an estimate of your VO ₂ max based on your heart rate response to different training stimuli. Check out how this is calculated from Garmin . Ultimately, this is an estimate, but if you can increase your smartwatch estimated VO ₂ max over time, then you are very likely improving your actual VO ₂ max, so keep up the strong work!

As suggested by Tony Leyland in a CrossFit journal article, you can use any benchmark workout to track your fitness capacity over time. If you can improve your Karen time—150 wallballs for time—there is a pretty good chance that you have improved your aerobic capacity andVO ₂ max. Plus, the great thing about CrossFit workouts is that we test a wide range of movements, modalities and combinations of movements, therefore allowing for a more well rounded test of your aerobic engine.

Conclusion

VO₂max is more than a performance metric—it is one of the strongest predictors we have for longevity, resilience, and quality of life . Improving it reduces mortality risk, preserves independence as we age, and makes both daily activities and workouts feel more manageable.

The good news is that VO₂max is highly trainable at any age . A combination of consistent movement, high intensity interval training, and full body functional movements can meaningfully improve your aerobic capacity over time.

As a Fortitude Fitness member, you can feel confident that every time you step into the gym, you are doing meaningful work to improve your VO ₂ max whether the Workout of the Day is Karen, 400m repeats, or heavy lifting. Each workout logged is an investment in your future health and function as you age. If you are showing up consistently, pushing yourself appropriately, and tracking your progress, you are already doing the most important work—one breath at a time.

References

[1] Haff, G. G., & Triplett, N. T. (Eds.). (2016). Essentials of strength training and conditioning (4th ed.). Human Kinetics.

[2] Warner, L. (2024, July 8). VO₂ max: What is it and how can you improve it? Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/staying-healthy/vo2-max-what-is-it-and-how-can-you-improve-it

[3] Jetté, M., Sidney, K., & Blümchen, G. (1990). Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clinical Cardiology, 13 (8), 555-565. https://doi.org/10.1002/clc.4960130809

[4] Kodama, S., Saito, K., Tanaka, S., Maki, M., Yachi, Y., Asumi, M., Sugawara, A., Totsuka, K., Shimano, H., Ohashi, Y., Yamada, N., & Sone, H. (2009). Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events in healthy men and women: A meta-analysis. JAMA, 301 (19), 2024–2035. https://doi.org/10.1001/jama.2009.681

[5] Kaminsky, L. A. (2013). The importance of cardiorespiratory fitness in the United States: The need for a national registry: A policy statement from the American Heart Association. Circulation, 127 (5), 652–662. https://doi.org/10.1161/CIR.0b013e31827ee100

[6] Keteyian, S. J., Patel, M. R., Kraus, W. E., Brawner, C. A., McConnell, M. V., Fletcher, G. F., … Kitzman, D. (2008). Peak aerobic capacity predicts prognosis in patients with coronary heart disease. Coronary Artery Disease, 19 (6), 366–372. https://doi.org/10.1016/j.atherosclerosis.2008.05.020

[7] Lavie, C. J., Swift, D. L., Johannsen, N. M., Arena, R., & Church, T. S. (2012). Physical fitness: An often forgotten cardiovascular risk factor. Journal of Glycomics & Lipidomics, 2 (2), Article e104. https://doi.org/10.4172/2153-0637.1000e104

[8] Myers, J., Prakash, M., Froelicher, V., Do, D., Partington, S., & Atwood, J. E. (2002). Exercise capacity and mortality among men referred for exercise testing. The New England Journal of Medicine, 346 (11), 793-801. https://doi.org/10.1056/NEJMoa011858

[9] Rockwood, K., Stolee, P., & McDowell, I. (2004). Frailty in elderly people: An overview. Journal of Gerontology: Medical Sciences, 59 (12), M1310–M1317. https://doi.org/10.1093/gerona/59.12.1310

[10] Rockwood, K., Song, X., & Mitnitski, A. (2011). Changes in relative fitness and frailty across the adult lifespan: Evidence from the Canadian National Population Health Survey. Canadian Medical Association Journal, 183 (8), E487–E494. https://doi.org/10.1503/cmaj.101271

[11] Fleg, J. L., Morrell, C. H., Bos, A. G., Brant, L. J., Talbot, L. A., Wright, J. G., & Lakatta, E. G. (2005). Accelerated longitudinal decline of aerobic capacity in healthy older adults. Circulation, 112 (5), 674-682. https://doi.org/10.1161/CIRCULATIONAHA.105.545459

[12] Huang, G. (2005). Controlled endurance exercise training and VO₂max in sedentary older adults: A meta-analysis. Journal of Clinical Nursing, 14 (5), 528–537. https://doi.org/10.1111/j.0197-3118.2005.04324.x

[13] Leyland, T. (2006, December). VO₂ max: Not the gold standard? CrossFit Journal, 52 , 24–30. https://library.crossfit.com/free/pdf/52_06_VO2_Not_Gold_Standard.pdf

[14] Scribbans, T. D., Vecsey, S., Hankinson, P., Foster, R., & Gurd, B. J. (2016). The effect of training intensity on VO₂max in young, trained males and females. Applied Physiology, Nutrition, and Metabolism, 41 (11), 1164–1170. https://doi.org/10.1139/apnm-2016-0244

[15] Astorino, T. A., Edmunds, R. M., Clark, A., King, L., Gallant, R. M., Namm, S., Fischer, A., & Wood, K. A. (2017). High-intensity interval training increases cardiac output and VO₂max. Medicine & Science in Sports & Exercise, 49 (2), 265–273. https://doi.org/10.1249/MSS.0000000000001122

[16] McRae, G., Payne, A., & Zelt, J. (2012). Extremely low volume, whole-body aerobic–resistance training improves aerobic fitness and muscular endurance in women. Applied Physiology, Nutrition, and Metabolism, 37 (6), 1124–1131. https://doi.org/10.1139/h2012-093

[17] Milanović, Z., Sporiš, G., & Weston, M. (2015). Effectiveness of high-intensity interval training (HIT) and continuous endurance training for VO₂max improvements: A systematic review and meta-analysis of controlled trials. Sports Medicine, 45 (10), 1469–1481. https://doi.org/10.1007/s40279-015-0365-0

[18] Burgomaster, K. A., Hughes, S. C., Heigenhauser, G. J. F., Bradwell, S. N., & Gibala, M. J. (2008). Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. The Journal of Physiology, 586(1), 151–160. https://doi.org/10.1113/jphysiol.2007.142109

[19] Crowley, E., McNarry, M. A., & O’Donovan, G. (2022). The effect of exercise training intensity on VO₂max in healthy adults: A systematic review and meta-analysis. Journal of Sports Science & Medicine, 21 (1), 1–11. https://doi.org/10.1155/2022/9310710

[20] Helgerud, J., Høydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., Simonsen, T., Helgesen, C., Hjorth, N., Bach, R., & Hoff, J. (2007). Aerobic high-intensity intervals improve VO₂max more than moderate training. Medicine & Science in Sports & Exercise, 39 (4), 665–671. https://doi.org/10.1249/mss.0b013e3180304570

[21] Bacon, A. P., Carter, R. E., Ogle, E. A., & Joyner, M. J. (2013). VO₂max trainability and high‐intensity interval training in humans: A meta‐analysis . PLoS ONE, 8(9), Article e73182. https://doi.org/10.1371/journal.pone.0073182

[22] Ozaki, H., Loenneke, J. P., Thiebaud, R. S., & Abe, T. (2013). Resistance training-induced increase in VO₂max in young and older subjects. European Review of Aging and Physical Activity, 10 (2), 107–116. https://doi.org/10.1007/s11556-013-0120-1

[23] Ricci, J., & Léger, L. A. (1983). VO₂max of cyclists from treadmill, bicycle ergometer and velodrome tests. European Journal of Applied Physiology and Occupational Physiology, 50 (2), 283–289. https://doi.org/10.1007/BF00422167

[24] Price, S., Wiecha, S., Cieśliński, I., Śliż, D., Kasiak, P. S., Gruba, G., & Mamcarz, A. (2021). Differences between treadmill and cycle ergometer cardiopulmonary exercise testing results in amateur triathletes and their association with body composition and body mass index (Version 1). Research Square. https://doi.org/10.21203/rs.3.rs-917362/v1

CrossFit & Adventure Athletes: Why the 10 general physical skills are crucial for anyone who recreates outdoors

Tue, 07 Jul 2026 17:20:47 GMT

Ahh, Buena Vista! A charming little mountain town nestled among dramatic peaks, rugged trails, towering rock walls and roaring rivers. This place has something for everyone! Hiking and backpacking trails reaching higher than 14,000 feet, mountain bike routes stretching for miles and miles, some of the best whitewater in the world and not to mention the quick and easy access to all of the beautiful outdoor recreation areas that Colorado has to offer. If you live here, chances are you live the active mountain lifestyle to some degree.

The various terrains and activities that we expose ourselves to are fun, physically demanding and at times can be very challenging to both the body and the mind. There are certain levels of abilities and adaptations that we must possess in order to recreate with more confidence and less risk. Luckily for us, the CrossFit training methodology focuses on training that are crucial for outdoor adventures because they directly translate to the demands we face when we go to play outside.

Cardiovascular/Respiratory Endurance: The ability of the body’s systems to gather, process, and deliver oxygen. Cardiovascular/respiratory endurance is needed for sustained effort during long hikes, bike rides, or paddling. It ensures sufficient delivery of oxygen to the muscles.
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Stamina: The ability of body systems to process, deliver, store, and utilize energy. Stamina keeps you going through long or even multi-day outdoor adventures.
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Strength: The ability of a muscular unit, or combination of muscular units, to apply force. Strength is crucial for lifting, carrying, and maneuvering in challenging terrain, like when you’re carrying a heavy pack or portaging a boat.
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Flexibility: The ability to maximize the range of motion at a given joint. More range of motion reduces risk for injury and is particularly beneficial for activities like climbing and hiking.
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Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. Power enables explosive jumping over obstacles on trail and performing quick, forceful actions in different outdoor activities.
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Speed: The ability to minimize the cycle time of a repeated movement. Speed helps you quickly cover ground, escape from danger, and react quickly in unexpected situations, like a sudden thunderstorm or wildlife encounter.
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Coordination: The ability to combine several distinct movement patterns into a singular distinct movement. Coordination enhances your ability to perform complex movements efficiently and with control, like mounting your bike on the roof rack, rowing a raft through a difficult rapid, or putting on a heavy backpack from the ground.
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Agility: The ability to minimize transition time from one movement pattern to another. Agility helps us react quickly and efficiently in paddle sports on the river or trail running on uneven terrain.
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Balance: The ability to control the placement of the body’s center of gravity in relation to its support base. Balance improves your stability on uneven surfaces to prevent falls and injuries, so you can go SUPing at the lake or even on the river with confidence.
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Accuracy: The ability to control movement in a given direction or at a given intensity. Accuracy enables precise movements, like steering your mountain bike on a narrow trail, or aiming your bow on a hunting trip.

The term “functional fitness” really comes to life when you think about how what we do in the gym carries over to our time in the mountains. CrossFit’s definition of true fitness hinges on being well-rounded across all 10 general physical skills. In the gym, we improve our cardiovascular endurance, stamina, strength and flexibility through training that builds the body. Coordination, agility, balance, and accuracy come through repeated practice that sharpens the nervous system. Power and speed are adaptations of both training and practice. [1]

When you think about how these skills show up on the trail, on the water, or in the snow, it becomes clear: the work we do in the gym isn’t just about hitting PRs—it’s preparing us for real-life adventure. That endurance you built grinding through Murph? It’s going to make your next long hike feel way easier. All those weighted step-ups? They're training you to climb hills with a 40-pound pack like it’s no big deal. And those heavy deadlift days? They'll make picking up a load of firewood from the ground feel like a breeze.

We’re so lucky to live in a place where we can step out our front door and do the activities we love, and even luckier to have this gym with excellent programming and an awesome community to support us in crushing outdoor adventures!

[1] Glassman, G. (2002). What is fitness? CrossFit Journal. https://journal.crossfit.com/article/what-is-fitness

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Roasted Butternut Squash Soup

Tue, 07 Jul 2026 17:20:46 GMT

It’s the most wonderful time of the year! Forget Christmas—FALL IS HERE! With colder weather comes snow back on our mountain tops, cozy sweaters, and the official return of Soup Season.

There’s always debate about whether soup counts as dinner, and to that I say: only if you do it right. So today I’m sharing one of my favorite fall recipes: Butternut Squash Soup topped with Mini Meatballs . It’s warming, nutrient-dense, satisfying, and absolutely dinner-worthy. Plus, if you add in a side salad, we’re definitely getting a full on, balanced dinner situation.

Why Butternut Squash?

Butternut squash is a low-glycemic starchy vegetable , meaning it provides steady, longer-lasting energy without spiking your blood sugar like refined carbs can. It’s rich in:

Vitamin A & C (immune support + glowing skin)
Potassium (muscle + heart function)
Fiber (gut health & keeps you full)
Natural slow-burning carbohydrates

And yes — we need carbs. Especially when we’re in the gym and training consistently. Carbohydrates are your body’s preferred source of fuel during workouts. When you’re lifting, biking, running, or hitting a CrossFit WOD, your body taps into stored carbohydrates (muscle glycogen) to power you. Instead of thinking carbs = pasta and bread, remember: Veggies can absolutely be your carb source .

Toppings for extra gains

This soup is awesome because it checks so many boxes. It’s gluten-free, dairy-free, flavor-packed and filling! Whether you’re vegetarian or a meat-eater, check out these butternut squash soup topping ideas to take your dinner to the next level.

If you’re vegetarian, try topping it with:

Pepitas (pumpkin seeds) → protein + crunch
Thinly sliced green apple → brightness + acidity
Cannellini beans or chickpeas stirred into the soup → extra protein + fiber without changing the flavor

If you’re a meat eater, I highly recommend adding 5-6 Mini Pork & Apple meatballs and some chopped fresh sage to your soup. The pork + apple adds warmth, sweetness, and a solid protein boost.

Remember: To support muscle growth, recovery, and hormones, you can aim for 0.7–1.0g of protein per pound of bodyweight per day . Protein helps you:

Repair muscle tissue
Stay full longer
Support immune health
Maintain lean muscle as you age

Meatballs in soup = an easy + delicious protein win.

BUTTERNUT SQUASH SOUP

WHAT YOU NEED:

2 Cups each carrots, yellow onion, celery
⅓ Cup fresh ginger
4 Cloves fresh garlic
1 Tbs rosemary
1 Tbs sage
½ Tbs salt
1 tsp black pepper
1 tsp paprika
4 Cups butternut squash (roasted)
4-6 Cups veggie stock
½ Tbs salt
¾ tsp nutmeg
½ tsp cinnamon
⅛ tsp cayenne
1 Can coconut cream

Peel, de-seed and cube your butternut squash into 1” cubes. Toss in olive oil, salt, pepper and garlic powder and roast at 425° for 25-30 minutes or until tender and browned.
Sauté onion, carrot, celery, ginger, garlic, and spices in oil until onions are translucent.
Add squash and veggie stock. Simmer for 15 minutes, or until the carrots are tender.
Blend in batches in a food processor, or in the pot with an immersion blender until smooth.
Return to the pot, add the coconut cream. Cook on low until warm throughout. Add additional veggie stock (if too thick) & adjust seasoning to taste.

MINI PORK & APPLE MEATBALLS

WHAT YOU NEED:

1 lb ground pork (or turkey)
2 Tbs finely minced yellow onion
¼ Cup finely chopped green apple (skin on)
1 tsp fresh rosemary (fine chop)
½ tsp salt
¼ tsp black pepper

Combine all ingredients with your hands.
Roll into 1 Tbsp-sized balls (you’ll get ~30).
Bake at 400°F for 6–8 minutes or until internal temp reaches 160°F.

The Nutritional Stuff

Just the soup: ~4g protein, ~40g carbs, ~12g fat

Soup + Beans/Chickpeas: ~16g protein, 45g carbs, 14g fat

Soup + Meatballs: ~25g protein, ~45g carbs, ~23g fat

This soup is naturally carb-forward (which is great for energy!), and adding either beans or mini meatballs brings in the protein you need to feel full, recover from workouts, and support muscle. Choose your topping based on your goals for the day. Hope you enjoy!

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Salty Breeze Mocktail

Tue, 07 Jul 2026 17:20:45 GMT

Summer in a shaker? Yes, please.

Say hello to SALTY BREEZE , your new favorite mocktail. It's hydrating, refreshing, and packed with that “I’m-on-vacation” vibe—even if you’re just heading home from the gym. Whether you’re in a season of no booze, want something special post-WOD with friends, or just love a good salty-citrus sipper, this one’s for you.

Watch this mocktail come together and see how to make it here ! ��

What You’ll Need

1/2 grapefruit (juiced)
1/2 lime (juiced)
6–8 mint leaves
1/4–1/2 tsp Grapefruit LMNT
3-4 oz ginger kombucha
Splash of soda water

How to Make It

Juice your grapefruit and lime into a cocktail shaker.
Add mint leaves, Grapefruit LMNT, and a scoop of ice. Next, shake it like a polaroid picture!
In a large rocks glass, drop in a big ice cube and pour in an excessive splash of ginger kombucha (3-4 ounces).
Strain your citrusy, salty goodness into the glass.
Top with a splash of soda water.
Garnish with a mint sprig (Don't forget to smack it—it release the oils!) and a lime wedge.
Sip, smile, repeat.

Why I Love It: Function + Flavor

As a big fan of rehydration and post WOD recovery, I'm constantly looking for ways to add electrolytes into my daily routine. Even if you're drinking plenty of water each day ( Healthy Habit Tip: aim to drink half your bodyweight in ounces of water every day), you can still be "dehydrated" in the sense that you're missing key electrolytes. You lose water and sodium when you sweat and both of those need to be replaced to prevent muscle cramps, headaches and energy dips.

That’s where LMNT comes in. Each packet contains:

1000 mg sodium
200 mg potassium
60 mg magnesium
0 g sugar

This formula was built for athletes, adventurers, and anyone looking to feel their best—with flavors that range from Citrus Salt to Mango Chili, and even cozy options like Chocolate Chai for your hot drinks.

Personally, I love adding a LMNT to mocktails like this one for a boost that tastes like a treat but leaves you feeling great . Take a look at all the LMNT products we have available next time you're at the gym & spice up your mocktails!

Here's to hydration that feels like a vacation.
#StaySalty ✌️

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Small Changes Build Healthy Habits

Tue, 07 Jul 2026 17:20:44 GMT

"It's worth remembering that it is often the small steps, not the giant leaps, that bring about the most lasting change." This quote by Queen Elizabeth II is posted prominently on the wall at Fortitude Fitness. Oftentimes you come into the New Year with big goals–excited and ready to change your habits. You do well for the first 2 weeks, but then one day eat that cookie that’s been staring at you from the cupboard and fall back into old habits, saying “oh well, I failed.” Time and time again we fall into this cycle, but it doesn’t have to be like this! I’m here to give you new ways to approach healthy habits and a better perspective on how the small changes we make can lead to lasting, positive change.

We believe in focusing on progress , not perfection. Small, sustainable changes lead to big transformations over time. You need to be gentle and kind to yourself and realize that you will make mistakes along the way. If you have that glass of wine after a hard day, that piece of birthday cake at the office, a second helping of lasagna, or "sneak" that late night cookie, don’t beat yourself up saying, “oh well, I failed” and then eat the entire box of cookies. Instead, look at all the positive decisions you made that day and over the last week! One stumble shouldn’t cause you to quit your journey. Reset your brain and get back to the positive changes you have committed to making.

I want to discuss three things that most of us can improve: nutrition, non-gym movement, and sleep . By focusing on these three areas we can increase our health in a huge way. Pick one small change in each category that you are confident you can complete 9 out of 10 times. Don’t make the change so difficult that you know you’ll fail–remember, we are looking for small, consistent steps . Focus on them each day and before you know it you will have created a new, healthy habit. Once you have mastered one change, then it’s time to add another one. Soon you will have added a ton of new skills to your health and wellness toolkit.

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1. Nutrition: Focus on whole foods & make one dietary change

Instead of trying to overhaul your entire diet, start with ONE manageable change. For example:

- Swap out sugary drinks for water or herbal tea.

- Add a serving of vegetables to one meal each day.

- Increase your protein by one portion a day.

- Reduce your alcohol intake by one drink a day.

Consistency matters more than perfection. Celebrate each positive choice you make!

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2. Non-gym movement: Increase movement with more steps

One of the simplest ways to increase our fitness is by walking. We can burn upwards of 300-500 calories a day by walking 10,000 steps! Aim to take more steps each day, here’s how:

- Walk to the gym.

- Take a brisk walk during your lunch break.

- Set a timer to stand up and stretch every hour.

- If you have dogs, give them an extra walk.

Tracking your steps with a fitness app or pedometer can provide a sense of accomplishment and motivate you to stay active. Most smart phones have the ability to track your steps as well.

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3. Sleep: Improve your nighttime routine

Quality sleep is a cornerstone of good health, yet it’s often overlooked. Our body uses sleep to do a lot of things including restoration and recovery. A simple nighttime routine can help signal to your body that it’s time to wind down:

- Set a consistent bedtime and wake time, even on weekends . If you want to get up earlier each day, set your alarm 5 minutes earlier every few days until you get to your desired wake time. Again, small changes.

- Create a relaxing pre-sleep ritual, like reading a book, meditating, or enjoying a cup of chamomile tea.

- Avoid screens at least 1 hour before bed.

- Limit caffeine intake 8 hours prior to bed.

- Limit alcohol and food intake 4 hours prior to bed.

By prioritizing your sleep, you’ll wake up feeling refreshed and ready to tackle your day.

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The Power of Consistency and Progress

The journey to better health is not a sprint, but a marathon. Celebrate the small wins along the way and focus on building habits that align with your goals. At Fortitude Fitness we’re here to support you every step of the way. Whether you’re improving your nutrition, adding more movement, or prioritizing your rest, each positive change brings you closer to a healthier, happier you.

Here’s to a year of progress and resilience. Let’s make it your strongest year yet!

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The Mind-Body Connection

Tue, 07 Jul 2026 17:20:44 GMT

Last year, during the CrossFit Open Quarterfinals, I spent more time crying than sweating. In the first two workouts, a tightness formed in my stomach, slowly rose through my chest, then my neck, and finally it felt like it was constricting the back of my throat. Breathing felt impossible. Despite efforts to control my pace and breathe through it, panic set in, and tears followed. I stopped the first workout before the timer ran out, struggled from start to finish for the second, and ultimately dropped out before even attempting the third.

" Well duh, Liv, it was a tough workout. Pain and heavy breathing are part of it! " Sure, the physical intensity contributed to the big feelings in my body. But what most people didn’t know at the time was that I was in the midst of a really tough breakup. My heart was broken, emotions were fragile, and my nervous system was under a lot of stress outside of the gym. The “system overload” in my mind was manifesting physically in my body.

While not everyone is going through a breakup, we all do encounter stress in our lives. A stressor is any situation or stimulus that disrupts our balance, physically or mentally. According to the American Institute of Stress, approximately 33% of people report experiencing extreme stress, 77% feel stress that negatively impacts their physical health, and 73% experience stress that affects their mental well-being .

Stress is a natural part of life, cycling through phases in relationships, family, work, health, and beyond. As humans, it’s inevitable. Living in a constant state of stress can hinder our ability to perform at our best, whether it’s at the gym or in other areas of life. While some of us can bounce back quickly from daily stress, chronic stress increases the risk of injuries or illness. More directly related to fitness, chronic stress can leave us feeling fatigued before we even start a workout. But it doesn’t have to be that way! Just like our bodies need exercise, so do our minds. Incorporating mindfulness into our daily routine can help train our brains to better cope with the inevitable stressors we face. If we can do that, we can maintain a healthy and connected mind and body.

Mindfulness is a mental state that involves focusing your awareness on the present moment, while calmly acknowledging and accepting feelings, thoughts, and physical sensations. What we experience physically and mentally are closely intertwined. There are countless ways to practice mindfulness, and it is not a one-size-fits-all approach. Lucky for us, we live in a place filled with resources and community that are excellent tools for cultivating mindfulness.

Since moving to Colorado in 2018, one of the most profound lessons I’ve learned is the healing power of nature . And this isn't just a personal sentiment! There are countless studies that link time spent in nature to enhanced mental health and overall well being. Whether you have 10 minutes or an hour, getting outside every day can make a world of difference. Take time to bathe in your surroundings: breathe in the fresh mountain air, feel the warmth of the sun on your skin, and notice the beauty that this special little town has to offer. Being with nature helps to regulate your nervous system, which creates a sense of calm that allows you to navigate stress and stay present in the moment. Plus, a little extra movement outside never hurt anyone!

Breath work is another powerful tool for managing stress and regulating your nervous system. It’s simple, accessible, and effective anytime, anywhere. Focused breathing can narrow your attention, easing the mind and body in high-stress moments. One helpful technique to start with is the square breathing method: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold out for 4 seconds. Repeat this pattern for several minutes, or until you feel a shift toward calmness.

Meditation is also a well known method for cultivating mindfulness and awareness of your thoughts and feelings. It empowers you to become more in touch with your inner experiences, creating a deeper sense of presence and well being. If you’re new to this, guided meditations are a simple starting point into this type of mindfulness. There are online resources and apps such as Headspace or Calm , They can be great tools to help guide the way, especially if you’re not sure about how to intentionally engage with your mental state.

The mind and body are one connected system, and there’s a strong correlation between mental and physical health. When one aspect starts to diminish, the other inevitably suffers as well. Health and wellness should be viewed as one big picture. When it comes to fitness, it’s important to look at not just the hour spent in the gym , but the other 23 hours of the day too. There could be a variety of factors contributing to your stress. Too much stress leads to fatigue, poor recovery, or a lack of progress despite consistent efforts. Practicing mindfulness will help reduce that stress, improve your mind and body, and ultimately contribute to a higher quality of life!

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The Other Half of Fitness: Building Mental Fortitude

Tue, 07 Jul 2026 17:20:43 GMT

The complete story of fitness isn’t just about developing the ten general physical skills— cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy —or even about demonstrating work capacity across various time and movement domains. If we really want to understand what it means to be fit, we also need to talk about the mental game . [1]

Your mind plays a powerful role in performance. Just like physical strength, psychological readiness takes practice. As coaches, our job isn’t just to teach you proper technique and range of motion. We’re also in the business of building fortitude .

Fortitude is defined as strength of mind that enables a person to bear pain or adversity with courage. Whether you're maxing out a lift, grinding through a tough workout like Murph, or taking on a challenge outside the gym, true fortitude comes from these mental building blocks:

1. Positive Beliefs: Program Your Mind for Success

The way you talk to yourself matters. Negative beliefs—like all-or-nothing thinking, dwelling on failures or words like "can't" or “never” —can undermine your efforts before you begin. Instead, shift your self-talk to focus on the positive. Try vocalizing your progress and potential.

Instead of: “I’ll never be able to do a strict pull-up. It’s too hard.”

Try: “ I went from using the green band to the blue band—I’m getting stronger every day.” [1]

2. Mental Preparation: Focus on the Challenge Ahead

Mental readiness is about aligning your mindset, focus, and emotions so you can perform your best. [1] One way to do this is by rehearsing technique cues that help you dial in your movements ( “pull myself under the bar” for a squat snatch or “push the bar down hard” for toes-to-bar).

Another way is to have a routine to put your mind and focus 100% on the task at hand–for example with a 1 rep max lift, setting up the same way every time you go to lift. Have you ever seen a competitive lifter walk up to the bar to perform a lift? They may shuffle their feet, shake out their shoulders, etc. before getting in their set up position to lift. It’s the same routine every time.

Prepare your mind like you prepare your body—deliberately and with intention.

3. Mental Toughness: Rise Above Discomfort

Mental toughness is the ability to stay focused, composed, and confident even when you're physically overwhelmed. [1] That inner voice will try to distract you with self-doubt, especially under pressure. The key is learning to redirect your focus.

Use these tools:

Reps-focused thinking: If you’re doing a set number of reps in a workout, try counting down instead of up to stay present and motivated. “Only 5 reps left!” feels better than “I still have 5 reps to get through”.

Movement-focused attention: In a burpee you can think, “chest to the ground—okay, now step up, jump!” or during box jumps challenge yourself on top of the box to “ step, step, JUMP!” to jump back up on the box as soon as your feet hit the floor rather than resting between reps.

Positive self-talk: Remind yourself, “You trained for this. Keep going. You’ve got this.”

Mental Toughness in Action: Conquering Murph

Every Memorial Day, CrossFit gyms across the country take on Murph , a Hero workout named in honor of Navy SEAL Lt. Michael P. Murphy, who gave his life in service (as portrayed in Lone Survivor ).

The Murph workout is 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run (with a weighted vest).

Hero workouts are designed to honor fallen service members by reaching deep within yourself to find inner strength and mental fortitude–pushing yourself both mentally and physically beyond what you think you’re capable of achieving. It’s a reminder of the sacrifices made by our military and service members and a testament to the strength and resilience of the human spirit.

Here are a few ways to stay mentally strong through Murph:

Pace Yourself: Don’t go out HOT. Remember, Murph is a test of endurance, and it typically takes 45 minutes or more to complete. You don’t “win” in the first mile or initial rounds of pull-ups, push-ups and air squats.
Breathe with Purpose: Intentional breathing helps manage your heart rate, sustain energy, and keep your focus sharp.
Break It Down: Tackle one round at a time—5 pull-ups, 10 push-ups, 15 air squats. Don’t get overwhelmed by the total volume.
Lean on the Community: The power of group workouts lies in shared struggle and mutual encouragement. Listen for the cheers—they’re for you.

Fitness isn’t just about what your body can do. It’s about what your mind can endure . Fortitude is built rep by rep, just like strength. So next time you step into the gym, remember: the work you do on your mindset is just as important as the work you do on the barbell.

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[1] Shrago, E. (2008). The mental game: Training the mind for competition . CrossFit Journal. https://library.crossfit.com/premium/pdf/CFJ_Shrago_MentalGame.pdf

What to do about that tweak

Tue, 07 Jul 2026 17:20:42 GMT

Aches and pains are part of life and rarely will anyone navigate life without any pain. So what should you do when you do “tweak” something?

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The first goal at Fortitude Fitness is to establish consistency. To get results, you have to show up to the gym. So, when you have an injury or tweak, we want you to keep coming to the gym. I’ll say it again: keep coming to the gym. Your task will be to communicate your issue to the coach. A great time to do this is before class starts so the coach can create a plan for the warm up and workout for you, however, never hesitate to let a coach know you have pain during any point in class. Our job is to find modifications to allow you to get a safe, effective workout that doesn’t irritate your pain. Aerobic exercise has the ability to change how your body processes pain. Surprise, it can decrease how sensitive you are to pain [1].

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Oftentimes, we don’t need to do much for minor injuries, continuing our normal activities and exercise with modifications will help resolve these issues within a few weeks. However, there are times we need to seek out further evaluation or care:

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When do you need to seek further evaluation?

Bones aren’t where they should be ie sticking out of your skin �� ⇒ Go to emergency room
You are experiencing severe pain that is not improving within 3-7 days or moderate pain that hasn’t improved within 2 weeks. ⇒ Consult your physical therapist ie Walt @ Fortitude Physiotherapy for further guidance
You are experiencing any neurological signs or symptoms:
- Numbness, tingling, or arm/leg weakness ⇒ Consult your physical therapist Walt @ Fortitude Physiotherapy ‍
- Change in bowel or bladder function or numbness/tingling in anal or genital region ⇒ Go to emergency room, this is a sign of severe nerve compression in the lower spine

What is physical therapy and dry needling?

Physical therapy is a healthcare discipline focused on helping individuals restore, maintain, or improve their physical function and mobility. Physical therapists complete a 3 year doctorate degree and regular continuing education to provide evidence based, quality care. Through personalized exercises and hands-on techniques & specialized treatments, physical therapists address issues related to pain, injury, or movement disorders. The primary goals of physical therapy are to alleviate pain, enhance strength and flexibility, improve balance and coordination, and prevent further injury, ultimately promoting a better quality of life for patients and getting you back to doing what you love!

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Dry needling is a technique used by physical therapists, and other healthcare practitioners, to treat muscle pain and dysfunction. It involves the insertion of thin, solid needles into specific "trigger points" or tight muscle knots, without the injection of any substance (hence "dry"). The goal is to release tension, improve blood flow, and stimulate the healing process in the affected muscles. Dry needling can help reduce pain, increase range of motion, and promote faster recovery from injury or muscle strain.

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Walt provides cash based physical therapy services at Fortitude Fitness under his business Fortitude Physiotherapy. Cash pay physical therapy offers several benefits over using insurance for services. One of the key advantages is increased flexibility and autonomy—patients don't have to deal with insurance limitations, such as pre-authorization requirements, coverage restrictions, or high co-pays. This allows for more personalized, one-on-one care without the pressure of time constraints typically imposed by insurance companies. Walt will typically be able to see you sooner than scheduling at a larger insurance based clinic.

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Summary

Keep coming to the gym
Seek out physical therapy if not improving within 2 weeks, sooner for severe pain
Go to urgent care: bones aren’t where they are supposed to be or you are having changes in bowel or bladder function and/or numbness & tingling in the anal or genital region
Please reach out with any questions

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Walter M. Hafner, PT, DPT, CF-L2, USAW-L1

walter@fortitudephysiobv.com 719-800-4552

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[1] Tan L, Cicuttini FM, Fairley J, Romero L, Estee M, Hussain SM, Urquhart DM. Does aerobic exercise effect pain sensitisation in individuals with musculoskeletal pain? A systematic review. BMC Musculoskelet Disord. 2022 Feb 3;23(1):113. doi: 10.1186/s12891-022-05047-9. PMID: 35114987; PMCID: PMC8815215.

[2] Waddell G, Feder G, Lewis M. Systematic reviews of bed rest and advice to stay active for acute low back pain. Br J Gen Pract. 1997 Oct;47(423):647-52. PMID: 9474831; PMCID: PMC1410119.

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Stuffed Acorn Squash

Tue, 07 Jul 2026 17:20:41 GMT

Winter and cold weather naturally pull us toward comfort food. As someone born and raised in the South, when I think “comfort,” I think carbs , rich flavors , and warm food that fills you up . As a busy mom focused on health and wellness, comfort also has to be practical.

As much as I love a good casserole, a lot of traditional comfort meals end up being heavy on the cheese, cream and added fats while falling short on veggies. Those ingredients definitely have their place, but when they dominate the plate, we miss out on the fiber and nutrients that help keep us energized, support hormone balance, and actually leave us feeling satisfied instead of sluggish. I’m always looking for ways to keep the cozy factor while building meals that feel balanced and nourishing—and this one hits the mark!

This stuffed acorn squash recipe is one I built during my AIP (Autoimmune Protocol) journey. If you’re curious about that process or how food played a role in my autoimmune health, you can check out my previous post all about that here . What started as an AIP-friendly experiment quickly became a staple: acorn squash stuffed with sausage, parsnips, carrots, mushrooms, kale, and just a touch of sweetness . It’s hearty, comforting, and perfect for cold nights—without feeling heavy. It’s also easy to make ahead and keep in the fridge, ready to reheat when dinner needs to happen when you’re tight on time .

And if you’ve ever stood in the produce aisle wondering, “What the heck do I do with squash?” —you’re not alone. There are so many varieties, and acorn squash is one of the most approachable. It roasts beautifully, has a naturally sweet, nutty flavor, and provides complex carbohydrates, fiber, potassium, and antioxidants. Paired with protein, non-starchy veggies, and healthy fats, it creates a meal that keeps blood sugar steady and energy levels up — exactly what we want from comfort food.

For the protein, I use sweet Italian ground pork sausage from ButcherBox , which has become a go-to in my kitchen. The quality is noticeably better than most grocery-store sausage: It’s crate-free pork with no fillers, no weird additives, and consistently great flavor. I love knowing where my meat is coming from and having it delivered straight to my door makes meal prep that much easier. I don’t get anything for sharing this—it’s simply a brand I trust and use regularly. If you’re curious about trying it, feel free to reach out and I’m happy to help you with a free box option.

This recipe checks all the boxes: comforting, nutrient-dense, family-friendly, and make-ahead approved. Let’s get into it.

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WHAT YOU NEED

3 whole acorn squash, halved and deseeded
1 lb sweet Italian sausage
1 large yellow onion, diced
8 oz mushrooms, sliced
1½ cups carrots, chopped
1½ cups parsnips, peeled and chopped
1 bunch kale (~5 oz or 4 cups) , stems removed and chopped
¼ cup low-sugar dried cranberries (use raisins for AIP)
1 ¼ tsp salt, divided
¾ tsp black pepper, divided (omit for AIP)
Avocado oil spray or olive oil

HOW TO MAKE IT

Roast the Acorn Squash:

Preheat the oven to 400°F.
Cut acorn squash in half lengthwise and remove seeds.
Lightly spray cut sides with avocado oil and season with ¼ tsp salt + ¼ tsp pepper total.
Place squash cut-side down on a baking sheet.
Roast for 35–40 minutes, or until the skin gives slightly when pressed
Remove from the oven and reduce oven temp to 375°F .

Cook the Sausage & Vegetables:

Heat a large sauté pan over medium heat.
Add sausage and cook, breaking it up, until fully browned and cooked through (about 6–8 minutes).
Add diced onion and cook 3–4 minutes, until translucent.
Stir in carrots and parsnips. Cover and cook for 6–8 minutes, stirring occasionally, until barely fork-tender.
Add mushrooms, ¾ tsp salt and ½ tsp black pepper. Cook uncovered 4–5 minutes, until mushrooms release moisture and soften.
Stir in dried cranberries and chopped kale. Cover and cook for 1–2 minutes, just until the kale is bright green and slightly wilted.
Remove from heat and taste—season with additional salt and pepper if needed.

Stuff the Squash:

Place roasted squash halves skin-side down in a 9×13 baking dish.
Fill each squash with ¾–1 cup of the sausage-veggie mixture, mounding it slightly.

Bake to Finish:

If eating right away: Bake uncovered at 375°F for 12–15 minutes, until the filling is hot throughout (internal temp at 165°F) and kale edges are lightly crisped.
If eating from cold (meal prep): Cover tightly with foil. Bake at 375°F for 30–35 minutes, until internal temp reaches 165°F. Then, Uncover and bake an additional 8–10 minutes to re-crisp the top.

TIPS & VARIATIONS:

Leftover filling? Save it for breakfast! Reheat & top with fried or soft-boiled eggs. It’s delicious.
Leaner protein option: Swap sausage for 1 lb ground turkey, elk, or lamb. (Add 1–2 tsp olive oil to the pan and an extra ½ tsp salt since these are leaner.)
Want extra depth? A pinch of thyme, sage, or rosemary works beautifully here. You can also switch out the cranberries for chopped green apple (skin on)!

THE NUTRITIONAL STUFF

Macros Per Serving (6 servings total):

Calories: ~430
Protein: ~27g
Carbohydrates: ~38g
Fiber: ~10g
Sugar: ~11g
Fat: ~24g

This stuffed squash is gluten free, dairy free, paleo and AIP compliant, plus acorn squash provides complex carbohydrates, fiber, and potassium, making this dish a well-balanced meal that supports both energy and recovery. Paired with protein-rich sausage and fiber-dense vegetables, it delivers a satisfying mix of carbs, protein, and fats to keep blood sugar stable and hunger in check.

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The Journey: Why You Started, Where You Are, and What Keeps You Going

Tue, 07 Jul 2026 17:20:40 GMT

I didn't sleep the night before my first class. Not even close. Fortitude Fitness Owner, Lauren had been asking me to come for weeks, and I had finally run out of excuses — but lying in bed that night, my brain had plenty more to offer. What if I can't do the movements? What if I'm the worst one there? What if I literally can't finish? There's a specific kind of dread that comes with doing something new in front of other people, and I felt every ounce of it at 5am. I seriously considered texting Lauren and bailing. I almost convinced myself I needed to "get in shape first" before I'd be ready for whatever she was going to have me do — which, looking back, is like saying you need to get clean before you take a shower.

I'm so glad I walked into that first class.

Why We Even Consider Change

Most of us don't walk into a gym because everything is going great. We showed up because something shifted. Maybe it was a photo that stopped us cold, a doctor's visit that felt like a wake-up call, or just a quiet moment where we realized we weren't living the way we wanted to. For me, it was a combination of all three — I was 42 years old, I could feel my energy slipping, my body just hurt, knees ached, back was sore all the time, and I knew I had more in me than I was showing up with. That feeling — the one that says something has to change — is actually a gift. Don't ignore it.

The hard part is that knowing you want change and actually doing something about it are two very different things. The gap between those two things is where most people stay stuck. Taking that first step, even a small one, is the hardest part of the whole journey. I was 42, achy, and exhausted. I had no idea that one sleepless night was about to change everything.

Those Pre-Workout Jitters Are Real

Before your first class, your brain will do everything it can to talk you out of going. I'm not fit enough yet. I'll look silly. Everyone else will know what they're doing and I won't . I had every one of those thoughts. What I didn't realize was that every single person in that room had stood where I was standing at some point.

Walking through that door for the first time is an act of courage. It really is. You don't know the movements, you don't know the people, and you're willingly putting yourself in a position to be uncomfortable. But here's what I've learned — that willingness to be uncomfortable is the entire foundation of growth, in the gym and in life.

The coaches are there to meet you where you are. The members remember what it felt like to be new. The community at Fortitude exists because of people who were brave enough to show up on a day when everything in them said don't go .

The First Month: Everything Hurts and Everything is Amazing

Your first month is going to be a wild ride. You will be sore in muscles you didn't know you had. You will scale movements. You will finish workouts dead last, or even at all, and it will feel like a victory anyway. That's because it is a victory. I vividly remember the first few workouts which included burpees, handstand pushups, and front squats and the memories and emotions that came with them.

Burpees — I could barely get down to the ground and back up without taking a break and you want me to do how many?
Handstand Pushups — you want me to get upside down by kicking up onto a wall… no way - maybe when I was five. .
Front Squat — my wrists and elbows don't bend like that and will never be able to get my elbows up into that position.

The beginner gains in CrossFit are real and they come fast. Your body is adapting to new stimuli, your nervous system is learning new movement patterns, and you'll notice changes quickly — in your energy, your sleep, the way your clothes fit, and the way you feel walking up a flight of stairs. This phase is exciting and addictive and it's easy to think it will always feel like this.

The most important thing to do in the first month is simply show up consistently. You don't need to crush every workout. You need to build the habit of showing up and doing the work.

One point of caution: after those first few weeks you are going to feel amazing and will get addicted to that feeling. It is very important to listen to your body and make sure you rest. You will see plenty of progress with 3 classes a week — that doesn't mean you should do 5.

Six Months In: The Foundation is Setting

By six months, CrossFit has become part of who you are. You've started to develop real skills — maybe you got your first pull-up, hit a new deadlift PR, or finally strung together double-unders without turning your shins into a crime scene. The movements that felt foreign are starting to feel natural, and you've probably experienced most of what the programming throws at you without completely panicking when you see it on the whiteboard.

For me, the six month mark came with a quiet but important realization: I was actually good at some of this. Not elite, not RX, but genuinely competent. I remember finishing a workout one morning and thinking — I couldn't have done that six months ago. Nobody gave me a trophy for it, but I did get lots of high fives.. There was no dramatic moment. Just me, catching my breath, knowing something had shifted. That feeling is worth every sore morning that got you there.

This is also when the fast early progress starts to slow down, and that can mess with your head if you're not prepared for it. Your body has adapted to the training and it's going to require more intention to keep progressing. This is not failure — this is actually where real fitness begins. Stay patient. Trust the process. The athletes who push through this phase are the ones who end up doing incredible things.

One to Two Years: You're a Different Person

A year into CrossFit, you look back and genuinely can't believe how far you've come. Not just physically — though that transformation is real — but mentally. You've learned to be comfortable being uncomfortable. You've shown up on days you didn't want to. You've done hard things and survived them, and that bleeds into every other area of your life.

At one year, you're also navigating one of the sneakier parts of the member journey: the mid-journey slump. The newness has worn off, the fast gains have leveled out, and some days the motivation just isn't there the way it used to be. This is completely normal and happens to almost every athlete. The key is shifting your why from external results to the deeper identity you're building. You're not just someone who works out. You're someone who shows up and does the work.

I know this slump intimately. I remember standing in the gym one day and telling the coaches, dead serious, "My new motto is scaled for life." I had hit a wall. The gains had slowed, the RX weights felt permanently out of reach, and I genuinely couldn't see a path forward. It felt less like a plateau and more like a ceiling.

But I kept showing up. Not because I felt motivated — honestly some days I didn't — but because it had become part of who I was. I worked on my form. I focused on the small things. And slowly, almost without noticing, things started to click. Then came my second year participating in the Crossfit Open. I finished two of the three workouts RX.

I can't fully describe what that felt like. It wasn't just a fitness milestone — it was proof that the version of me who declared "scaled for life" didn't get to write the ending. The work did. That old motto got retired, and good riddance. I now realize that there is no ceiling if you are committed to your goals, show up, and do the work.

Three Years+: This Is Just Who You Are Now

Three years in, CrossFit stops being a thing you do and starts being a part of who you are. Your goals look different now — less about proving something, more about building something lasting. You train for the mountains, for longevity, for the feeling of knowing your body can handle whatever life throws at it. And you've probably become the person in class who remembers what it felt like to be terrified on day one, and makes sure the new person knows they belong there.

Yes, people call it a cult. I used to roll my eyes at that. Now I understand it. CrossFit has a way of rewiring how you see yourself — what you're capable of, what hard work actually feels like, what community really means. There's nothing quite like standing in a room of people who are all different ages, different fitness levels, all scaling the same workout differently, and somehow all hitting that wall of suffering at the exact same moment. That shared experience is hard to explain to someone who hasn't felt it. But once you have, you never forget it.

Oh, and those movements that nearly killed me on day one? Burpees — need me to do 50? Yeah, I got you. Front squats — check out those high elbows. Handstand pushups — okay, still a work in progress. But that's kind of the whole point, isn't it? There's always something to chase.

My current challenge? Nutrition. CrossFit's Theoretical Hierarchy of Development puts Nutrition at the very base — before conditioning, before gymnastics, before lifting. Everything else is built on top of your nutrition. As someone who has spent two decades in the restaurant world, cooking and studying food, I genuinely thought I had it handled. Turns out knowing about nutrition and actually dialing it in for your specific goals are very different things.

That's where Lauren comes in. Having a coach who holds you accountable — even when you think you already know the answers — is a game changer. The fitness foundation is solid. Now we're building on top of it properly. I have no idea what the next three years look like, but I know they're going to be better than the last three. And I couldn't have said that standing in that parking lot, heart pounding, at 5am three years ago.

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The Through Line

My own journey has taught me that fitness isn't a destination with a finish line. It's a practice — one that challenges you, rewards your consistency, and quietly changes who you are over time. There will be weeks you feel unstoppable and weeks you feel like you're going backward. Both are part of it.

Whatever brought you to the door of Fortitude Fitness, I'm glad you're here. The version of you that shows up three years from now is going to be grateful you didn't drive away from that parking lot.

Let's get to work.

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“Check Yourself Before You Wreck Yourself”: What That Really Means in the Gym

Tue, 07 Jul 2026 17:20:39 GMT

As the infamous Ice Cube once said, “check yo’self before ya wreck yo’self.” We have all heard this catchy phrase thrown around in life or perhaps at a regretful night of karaoke. But in a CrossFit gym, it carries more weight than your 1 rep max deadlift! It’s not just a funny line, it’s a friendly and necessary nudge to make choices that support your body, not just your pride. Ego, at its core, is your sense of self-importance. And in the gym, it has a sneaky way of convincing you that every day is the day you must prove something.

Here is an honest question: do you tie your self-worth to your performance in the gym? If you do, you’re definitely not alone. But doing this can show up in ways that don’t actually serve you. Have you ever pushed intensity just to hit “RX,” or watched your neighbor load the barbell and hesitantly think, “Well… I guess I should do that too.” We have all done it, and it might feel good for a moment. But then, after the clock hits zero, the harrowing realization of “I went too hard” hits like a freight train. Ultimately, your body (and probably your coach) might have a different opinion about how you should approach your workouts.

Back in 2019, I was coaching at a CrossFit gym in downtown Denver. Now, imagine a frat house and a 24-hour fitness had a baby and that was the culture fostered at this gym. It was undeniably bro-tastic. Phrases like, “Roll around on the floor or you could have done more,” “If the bar ain’t bendin’, you’re just pretendin’,” and my personal least favorite, “RX or die,” were tossed around like motivational gold. You didn’t just casually notice the ego in that place, you could practically trip over it the moment you walked through the door. As a newer coach just starting to explore competitive CrossFit, I didn’t question it. I completely bought in.

Unsurprisingly, my training began to reflect that mindset. Two to three hour sessions every day became the norm. Strength work, Olympic lifting, one or two high-intensity conditioning pieces, accessory work, and recovery usually meant a double scoop protein shake and then moving on with my day. I was constantly chasing something… more weight on the bar, faster times on the clock, and validation in how I stacked up against more experienced athletes. Listening to my body took a backseat to proving I could keep up. My priorities were totally out of place.

It didn’t take long for that approach to catch up with me. One day, already fatigued but still pushing for more, I attempted a heavy snatch that I had no business going for in that state. I missed it and “tweaked” my shoulder badly enough that even the motion of a strict press with no weight was painful and put my shoulder in an extremely compromised position (photo below, if you want to see the moment in real time, click here . It happened in one second, but even now, seven years later, my right shoulder still reminds me of that mistake from time to time. A price I wish I never paid.

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Looking back, there’s a certain irony to it all. My “RX or die” phase lasted about nine months before I hit a wall. Completely burnt out and frustrated, I eventually stepped away from CrossFit entirely for over a year. I was training like I was preparing for the Games, and I only actually ever did one competition at that time. So what was it all really for? That’s the tricky thing about ego. It has a way of disguising itself as drive or discipline. It tells you that more is always better, that pushing harder is the answer. But more often than not, it disconnects you from what actually matters. When ego takes the lead, it rarely ends well.

As we learned from my bro-tastic story, things can go sideways pretty quickly when ego calls the shots. First and most importantly: safety. Chasing numbers or keeping up with others outside our level of fitness often leads to compromised form, not meeting movement standards and unnecessary risk. And let’s be real, no one is winning when they’re sidelined with an injury. It also takes away from what makes our gym so special in the first place: our unique culture and community. We build fortitude for life. It’s about showing up, supporting each other, and building long-term health. Not winning the leaderboard every single day. And when you ignore your coach’s guidance in favor of “just sending it,” you’re missing out on the whole intention behind the workout.

A better approach? Turn the focus back to you. Listening to your body is one of the most valuable skills you can build as a CrossFit athlete, and it gets stronger with practice. At the start of every class before we even start the warmup, the coach discusses the intended stimulus for each and every workout. Hitting that stimulus doesn’t always mean doing it exactly as written. It means doing what makes sense for where you’re at today. Scaling to your unique abilities isn’t a step back, it’s a smart move forward. And if you’re feeling ready to try and push yourself or level up, talk to your coach. Chances are there’s a way to challenge you that still keeps things safe, effective and enjoyable.

At the end of the day, the coaches are on your team. They’re there to help you make progress without burning out, breaking down, or doing something your future self will regret. Trusting and respecting their professional guidance allows you to keep showing up, keep improving, and actually have fun along the way.

Here’s the truth: unless you are winning the CrossFit Games, fitness isn’t about proving how tough you are in one workout. It’s about the journey of building strength, confidence, and resilience over time. Channel your energy into celebrating those small wins just as much as the big ones. After all, “it is often the small steps, not the giant leaps, that bring about the most lasting change.” Sound familiar?!

So, the next time you walk into the gym, take a breath, channel your inner Ice Cube and CHECK YO’SELF. And maybe leave a little extra ego at the door, you’ll be better for it!

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