Make Your Breakfast 10% Better

You’ve heard it before. “Breakfast is the most important meal of the day.” It’s become cliche. And like so many aphorisms you lose an important message when you overlook it. 

A healthy breakfast can support your physical and mental performance. If you are trying to excel, grow, and make changes to your body or in your life then you need the proper fueling regimen to get you there.

Have you ever crashed during your workout? Felt mentally foggy or weak on a particular day? There’s probably a correlation with your nutrition. Whether it can be drawn back to the days breakfast or the long term effects of neglected nutrition you can probably find a link.

To get the results you want need to pay attention to your nutrition. Some people do better with big changes. But today let’s just focus on how you can make your breakfast 10% better. 

There are so many benefits of eating a healthy breakfast. Of course improved performance is one, but eating breakfast has also been shown to reduce food cravings later in the day. It can also improve mental clarity and boost energy.

Our bodies are complex machines and the benefits of breakfast impacts the way our body operates for the day. Eating breakfast affects neurotransmitter production, electrolyte balance, blood sugar levels and more. Our bodies operate with best with certain types of fuel and the right ratio of carbs, fat and protein to perform at their best. But before you reach for your Cornflakes chill for a second. Not all breakfasts are created equal.  

So what are the makings of a great breakfast?

Choosing high quality proteins, healthy fats, and low glycemic carbs is a great start to make your breakfast 10% better!

Increasing protein intake is one of the best decisions you can make for your nutrition, especially at breakfast. Protein contains high quality amino acids that will keep you satiated and prevent cravings later in the day. Try to eat some solid protein such as meat or eggs. If you need a quick option try keeping hard boiled eggs and greek yogurt on hand. They are easy options to scarf down quickly or grab on your way out the door to work. Protein shakes are also good but whole foods are best. People who consume liquid protein in the morning don’t get the same satiety benefits and still tend to overeat later in the day. Use protein shakes only if no other options are available or you are going to exercise first thing in the morning and need something fast digesting.

For fats look for foods like nuts, seeds, and avocados. These foods provide healthy monounsaturated fat and are chock full of vitamins and minerals as well. Rotating through different fats will ensure you have diversity in your diet and prevent excessive intake of any one food. A handful of nuts, an avocado packet, or some chia pudding are all easy grab and go options for healthy breakfast fats.

For carbs at breakfast you should take a less is more approach. Focus on low glycemic carbs such as leafy greens and broccoli. Dark berries are also great choice when fresh and in season. This will give you some additional fuel for your day. Try to avoid highly processed foods that will spike your blood sugar and have you craving carbs and making energy levels crash throughout the day. 

Not a fan of breakfast?

There can be benefits to intermittent fasting too. Just recognize how your body feels and performs its best. For some people that is 5-6 small meals per day. For others a big lunch or dinner is all it takes. Focusing on high quality whole foods, getting enough protein and heart healthy fats, and calibrating carb intake based on your activity levels. 

For more nutritional and training strategies get in touch with Christine today!



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Ultimate Guide to Changing Habits

Here’s the no-frills, honest truth about establishing new habits. Whether you want to start a new habit or quit something, here are the 7 keys to understand before you get started.

Habits take time
Here’s the deal.  Habits take time. 90 days, at a minimum. Some people are different. They can set habits in 21 days. If you’re reading this article, that probably isn’t you. And it’s definitely not me.

The majority of us require a lot of time to get into a routine of a new habit. Going to the gym. Eating more vegetables. Quitting that bad habit you have. It’s going to take time, and you won’t be perfect from time to time. Don’t let this discourage you, rather let it be an encouragement! You GET 90 days to mess up, fumble around, and figure out exactly HOW you’re going to get this new habit to stick. You won’t get it perfect right away, and that’s good news! Commit to the habit, and give it honest effort – every day- for 90 days. You CAN do it!

You need a plan.
Set a calendar reminder every week (literally, 5 minutes or less) to make a plan for the next 7 days and evaluate the past 7 days. You won’t succeed without a plan. “If you fail to plan, plan on failing.” It’s true guys, you need a plan. Now, if your plan is to “go to the gym at 5:15am everyday” that’s not going to cut it. If you stay up until 12pm the night before, chances are you won’t be willing to wake up in time to get to the gym. So your plan has to be more like “eat dinner at 6pm, prepare for tomorrow, read, and lights out at 9pm.” Those are the behaviors you need to plan! Yes your goal is to go to the gym, but the mindset and behaviors that impact that decision are put in motion way before your alarm goes off in the morning.

You wont feel like it.
Honestly. You won’t feel like going to the gym. You won’t feel like finding a new recipe with vegetables. You won’t feel like waking up early. You simply aren’t going to “feel like it.”

The majority of the time you won’t be motivated.  You’ll have to really work hard to drag yourself to the gym. You’ll have to fight the urge to hit the snooze button. It’s hard and uncomfortable, and that’s really what it’s all about. This is the space where the discipline is built, and this is ultimately where so many failures occur. The moment you find yourself thinking, “I just don’t feel like ____” is the exact moment you’re searching for. You’re on the right track once you’re able to start pushing past that feeling! Keep it up, success is just beyond “I don’t feel like it” moments”

Give yourself grace.
You won’t be perfect, because nobody is. You’re going to miss days. You’ll forget, you’ll ge busy, the kids soccer game will run late.  Listen, what if you forgot to brush your teeth today? You wouldn’t just quit and say, “I don’t have time for it.” No! You’d simply make the time to do it tomorrow.  That’s what I’m talking about. That is a small dose of grace.

But you have to stay committed to the new habit because you know it’s the right thing to do. Commit to becoming better at the habit and you’ll get better! Quitting isn’t an option, you just might need to readjust the plan (don’t forget to make a plan and evaluate it).

Tell someone else
We need accountability. All that means is we need someone to help us achieve our goals, and we need someone who can encourage us along the way. Tell someone close to you what your 90 day plan is, and then check in with them regularly to let them know how you’re doing.

Be smart about who you tell – that friend who hates exercising and sits on the couch for 5 hours everyday isn’t necessarily the person to hold you accountable to go to the gym. Tell someone who makes you feel good, and someone who can challenge you. Or find someone who has already done what you’re trying to do. Either way, tell someone and check in with them! It is powerful!

Track the results
Don’t over complicate this or it won’t work. But keep track of your positive habits so you can see that you’re on the right track! This has nothing to do with goals.  Just track how often you actually do what you intend to do. We are trained to want things immediately and we so easily forget things that happened yesterday, last week or last month. Tracking how often you accomplish your new habit over these 90 days will give you some perspective.

You’ll also want to give yourself some encouragement along the way. If you’re doing well, reward yourself (not with cake and ice cream) with some positive self talk! You need to be a cheerleader for yourself, and if you’re winning you need some positive affirmation! “Keep it up” “You’re doing it” “Keep the momentum going” “Don’t stop now!” You get the point. Celebrate yourself, and to do that, you need to keep score! Track your results.

Here’s an example of two recent habits I got started. This is my tracker for each time I performed my tasks. Take a look at how infrequent and random I began, but then also see the consistency improve as I got closer to 90 days. I’m super encouraged by my results, and I’m happy to say I’m continuing on my trend. Many days, I still don’t feel like doing it, but I’ve been building my discipline so it is getting easier and easier. I’m even MOTIVATED to keep going because I’ve committed for so long now.



Get started today! Go back up to #1 and start there. Write down what habit you want to begin, make a plan, and get started!


Nick Prohaska | 816-659-3076 |

Thursday, June 6th WOD

WOD:  “Squat Clean Ladder”  (2019 Rogue Invitational WOD)

-10 squat clean, 135 / 95 lb.

-8 squat cleans, 175 / 115 lb.

-6 squat cleans, 205 / 135 lb.

-4 squat cleans, 235 / 155 lb.

-2 squat cleans, 255 / 170 lb.

Wednesday, June 5th WOD

Strength WOD:  Press

-5 at 65%

-5 at 75%

-5+ at 85%

Skill practice:  Handstand push ups (10 minute practice

WOD:  “Snatch and Press” (2019 Rogue Invitational WOD)

3 Rounds

-20 DB snatch, 70/45 lbs

-9 strict hspu

Tuesday, June 4th WOD

WOD: “Chipper” (2019 Rogue Invitational WOD)

-100/70 cal row

-80 wall ball, 20 / 14 lb.

-60 GHD

-40 box jump over, 24″ / 20″

-96’ Overhead walking lunge double KB, 53 / 35 lb.


Monday, June 3rd WOD

Strength WOD:  Deadlift

-5 at 65% of 1RH est. 5/24/2019

-5 at 75%

-5+ at 85%

WOD:  “The Mule” (2019 Rogue Invitational WOD)


-Deadlift 255/155 lbs

-Burpee Pull up


Health: Sickness, Wellness, & Fitness

What does “Being Healthy” mean? Have you ever asked yourself that question? What does it mean to be healthy today, but also, what does it mean to be healthy in ten years, twenty years, or more?

Health has to be more than something you “feel” or how you look in the mirror. Feelings change. How you see yourself in the mirror changes too. Remember those middle school or high school pictures (you know the ones – really awkward)? You thought you looked so cool!

To have any true meaning, it has to be objective, measurable, and quantitative. How do you define your health and fitness?

In CrossFit, we have a clear definition of Health that uses a continuum that ranges from “Sickness” to “Wellness”, and “Fitness”

If you have 0% muscle mass, you would be considered “sick” (and essentially dead). However, if you have a little bit of muscle mass, you might be considered average, or “well”. But what if you were “fit?” What if you had a higher than average amount of muscle mass? (side note – obviously this could be taken to an un-healthy extreme as well – too much muscle mass wouldn’t be good for you)

Consider your body fat. There’s a “fit”amount of body fat also – you know, like having that 6-pack. And there is most definitely a “sick” amount of body fat. The same goes for your triglycerides, blood pressure, bone density, and so many more!

The lesson we must be able to understand is that if you are “FIT”, you have to go through “WELL” to get to “SICK”. Meaning, your fitness is a hedge against sickness. Your ability to improve, influence, and maintain “FIT” in these categories is the exact definition of your health. Your health is now tangible. Your health has numbers, and you can track it.

If we know what we’re measuring, we can then gauge if we are getting “fitter” or “sicker” on a monthly, quarterly, or yearly basis. How awesome is that?!

Our definition of Fitness might not be sexy, but it’s clear, tangible, and it’s within our control.

Start taking control of your health and fitness today!

Friday, May 31st WOD

WOD:  Two sets For Time:

-300m Sprint

-30 Toes-to-Bar

-20 Kipping Handstand Push-Ups

-20 Burpees

-10 Bar Muscle-Ups

-100 Double Unders

Rest 4 minutes then repeat

Thursday, May 30th WOD

WOD:  4 sets not for time

-7 Bench press at 70%

-14 Glute bridges

-21 Hip extensions

Midline:  3 sets not for time

-20 Weighted ab mat sit ups

-200m Suitcase carry (AHAP, using a KB or DB; 100m down, 100m back)