From Prison to owning a CrossFit affiliate [Podcast EP 59]

Rob is the founder and owner of Twice Bitten CrossFit in Oklahoma City. Before owning a gym, Rob served a prison sentence of 7 years.  Seven years in a prison cell would typically break a man, but for Rob, this time in prison was the motivation to create a life built around service and helping others.

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Apple & Sage Turkey Meatloaf [Recipe]

If you’re worried about prepping the main course for your holiday feastravaganza, there’s no need to panic! We’ve got a total fail-safe recipe for you with this festive twist on your traditional turkey meatloaf.

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The Facts on Fat: Good vs. “Bad”

I’m sure most of us have heard the terms “healthy fats” and “bad fats”. After all, they are mentioned pretty often in the fitness industry. But what exactly do these terms mean? Are there really good fats and bad fats? And if so, what are they and how do we avoid them?!

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BBQ Turkey Flatbread [Recipe]

Here’s a tasty twist on your traditional Thanksgiving meal, this turkey flatbread is a great option for any potluck holiday event or “Friendsgiving” gathering you might be attending.  Flatbreads are also the ultimate use for leftovers! Instead of re-heating your same old plate of Thanksgiving dinner, or ordering out for pizza, just get a little creative and use this recipe as your guide for inspiration.

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Thanksgiving 2018 [Podcast EP 58]

It’s Thanksgiving Day, how are you going to celebrate? As most of you know, Jason is a hermit and prefers to stay at home, so tune in to listen to him complain about having to go out for Thanksgiving Dinner. Jason and Roz reminisce about Thanksgiving Day past, how they will track (or not track) today, and what they are grateful for.

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Holiday Survival Strategies – Overcoming the Pressures of the Season

The holiday season can wreak havoc on our health, not just physically but mentally too. Our desire to please others is innately human and tends to be heightened at this time of year. This isn’t a bad thing when we are mindful of what’s driving our actions, but for some, the need to satiate that feeling can cause us to overburden ourselves us. When more is being demanded of us than usual, it’s important to recognize whether the pressures you’re feeling are internal or real. Should you “lean in” to them or can you respectfully decline a social invite and honor your need for space?

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Surviving the Season – 5 Holiday Health Hacks

We’re having a friendsgiving celebration and I just finished up baking some donuts for the occasion – the donut addiction is real people!  Somehow I managed to get through the entire process and only eat one mini donut – I recognize all my accomplishments in life, big and small! Anyway, it got me thinking about how stressful the holidays can be with so many social functions to attend & trying to be healthy and what is being healthy all about anyway?

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Lauren Alexander – One Year of Flexible Eating

Lauren first met Jason as her CrossFit coach so when Jason expanded beyond coaching fitness into the realm of nutrition, Lauren followed. Lauren was trying to do her best sticking to what she thought was paleo, but was struggling to keep it up. Find out how this chocolate chip cookie lover got started with Own Your Eating and how she feels about her own nutrition and the world of flexible eating!

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Lifestyle – A Day in the Life of Coach Mags

If you recently read coach J-flo’s account of a glimpse into a ‘normal’ day, you’ll have noticed that her day is just like any other mom’s out there; full of chasing kids around, preparing them food, staying on top of housework and all the rest! Finding a few minutes of peace and quiet, let alone an hour to work out, isn’t always easy.  Well what about if you’re a coach at a gym? Surely that means you have hours on end to train and that’s what makes all the difference right?! Uh well, sorry to burst your bubble, but no, that’s not the case! Check out what Mags’ day looks like as a Crossfit coach at our local box.

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Gratifying Vegetable Gravy [Recipe]

There are two types of people in this world; those who liberally dress their Thanksgiving dinner in gravy and those who prefer a healthy dollop of cranberry sauce instead. In spite of my sweet tooth, when it comes to roast dinners I’m pretty traditional and typically lean towards a generous pour of gravy. Don’t let it’s liquid consistency fool you though, as it can be far from light when it comes to calories.

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