At Empower, located just above the rowers is a poster illustrating our theoretical hierarchy of athletic development. Have you seen it? It is a pyramid. At the base is mindset.  How we think determines how we act and, in turn, impacts our progress.  Want to level up your fitness?  Tackle your mindset around your nutrition.  What you think determines what you put in your mouth.  You can view your diet as your secret weapon to health.  Your fuel gets you fit if you believe that to be so. That is why mindset occupies the foundation.  Our minds, drive our habits.   There is what we desire, and then there is what we do.   This push-pull is often battled on our nutrition front.   How many mornings have you woken up intending to eat differently, only to fall back to your old ways?   It is not so much what we know, but what we do with our knowledge that counts.  Change is hard.  If you find yourself saying, “I know what to do, but I am not doing it,” don’t worry.  That’s a normal part of the process of change.   Be curious about why you are caught in that dynamic. What role is sticking with that behavior serving for you?  What would have to change, for you to change?  As my Dad always used to say, “When the pain of staying the same is greater than the pain of taking action, you will move.”

What to do? Step one. Pay attention to how you speak to yourself.  Are you talking to yourself with empowering language or with defeatist tones?  Sometimes we don’t even realize what we are saying and the impact it can have on our self-esteem and health. For example,  you make a simple mistake, leave the house without something, and say out loud, “I’m so stupid.”  No, you are not, you were simply rushed and multitasking.  Things get forgotten.  Or you lose track of which round you are on in a workout, and you remark, “I’m such an idiot.”  No, you are not.  You are a god/goddess battling for oxygen in a gym, taking on difficult movements, and sometimes, one loses count.  High five my friend, for getting out there. The point is, learn the art of reframing and your mind will thank you and more productive action will follow.

Replace:  “I’ll never make it” with “How can I succeed here?”

Replace:  “I’m not getting anywhere” with “What do I need to do to move forward?”

Replace: “I’m so tired” with “What do I need to do to get energized?” (answer below!)

Join our Winter Fitness and Nutrition Challenge starting Saturday, February 3/24 and receive:

  1. A plan to eat mostly whole, minimally processed whole foods in amounts that suit your body and personal goals.
  2. Help to set up your environment for success. Learn to make the healthy choice the easy choice.
  3. Mindset strategies to overcome common dietary pitfalls.
  4. 4 Go Ruck workouts. Get strong.
  5. Meal planning tips.
  6. Healthy Habits card challenge to keep you on track.
  7. Empower Eats: Protein-packed recipes.
  8. Pre and Post InBody Scan results to guide training/nutrition focus.

Click here to get Winter Fit!

Wednesday WOD 24.01.31

Warm up

2 rnds

Full body rocks
Hollow to super man
Bar hang
Leg lifts
Figure four stretch




60 T2B
12 burpees every minute on the minute

Cool Down

29 Days till the CrossFit Open. DT has  provided a disco light, which we can’t wait to use.  Getting ready.  Join us! Register here.