Holiday Schedule:
Thur 27th – Normal Schedule
Fri 28th – 7am, 9, 12:30, 4:30, 5:30, 6:30 (on-ramp)

Sat 29th – 9:30am
Mon 31st – Last Class is 4:30pm

Tues 1st – 10am Class Only

Yikes!! So much comp talk going on these days I feel like i’m perpetually sporting goosebumps. I am SO excited/nervous/amped/irritating. Pretty much 737,758,325 things going through my head right now….I cant wait for January 19th….am I ready for January 19th?…what should I be practicing right now?….I drank too much coffee today…I’m hungry…why is my kid so quiet?…my sock is falling down in my left boot…I haven’t gotten in a fight in a really long time…I don’t like the word yikes…
there is so much more in there, some nonsense and some heavy stuff, mostly things that are not smart to say out loud.
I firmly, firmly believe that complete focus is necessary to tap into your full potential. Your body will only do what your mind tells it. How do you clear the junk, and quiet the noise long enough for your body to hear you? I want to be 100% all in every time I touch a barbell, do a pull-up, attempt double unders or whatever else. I want to be in that moment. Internally quiet and focused. With all of the work, family, and life that you’re all juggling you deserve a couple minutes to devote to yourself and your goals. Next time you’re at the gym take a deep breath, try to quiet the noise and be in that moment. It’s yours, you deserve it. That is going to be one more thing I need to practice for January 19th.
You also deserve muffins.


1/4 cup coconut flour
1/4 tsp baking powder
1/4 tsp salt
1/2 tsp vanilla extract
3 eggs
2 tbls coconut oil (melted)
2 tbls full fat coconut milk
3 tbls honey
1 tsp cinnamon
1 small apple peeled and diced (think I used a gala)
pinch o’ nutmeg

Preheat oven to 400 degrees. Mix your dry ingredients in a large bowl. Mix your wet ingredients in a separate bowl. Mix wet and dry ingredients together, fold in apple. Grease your muffin tins with a bit of coconut oil and divide your batter evenly among them. Bake for approx 15 min. Once they are cooked let em cool. Then bring them to me because I’m probably hungry. You can skip that last step if you want and just share them with whom you choose.