Bone Broth


Bone Broth is the new thing to drink.

It’s been simmering in my kitchen in the winter for the last two seasons. I have to say, I like it and I love having homemade broth in the freezer.

There are so many reasons for making your own bone broth from a roasted chicken or any kind of beef bones!

– Bone broth reduces inflammation of the respiratory system (flu season is here)

– High in calcium and magnesium (the kind your body easily absorbs)

– Due to high collagen content it supports joints, nails, hair and skin

– Excellent for digestive health

Here’s a link to a blog I love to read about the benefits.


Did you see VCCF on WBKO-TV last week? It was awesome cooking with Laura in the kitchen. We’re back on next month, February 7th, talking about meal prep for the entire week!

Click the video link below if you missed!

WBKO-TV Segment

1 roasted free range chicken (meat taken off of course)

Carrots, onions, garlic, 2 bay leaves, peppercorns, salt, 2 TBSP Bragg’s Apple Cider Vinegar

Pour everything into a crock pot and make sure you put enough water in to cover everything. Simmer on high for 24 hours, checking occasionally to see if you need more water. Strain and drink. You may need to use a cheese cloth to strain even further.

I add Sea Salt and Ginger to mine to drink out of a mug. Yum!


* REMINDER* January 31st we will have a nutrition class. We have Troy Brown, Joanna Gregg and Gina Sobrero to help field questions and give tips. Please come, it’s at 1pm.





Got Goals?




I know this is asking a lot. But we do that at CrossFit. We demand things of ourselves and our bodies that is beyond the norm.

Go to the gym, grab a goal sheet and fill it out. (they’re sitting on the desk thanks to Dana and Dale) That’s the first step. Ready for the hard part? Fill out another one and hand it to your favorite coach. They will look it over and give you steps on how to reach your goals.

So, here’s my example: ring muscle ups. I will have to do tons and tons of hips to rings and chest to bar pull ups to get the muscle memory and strength to hoist myself over the rings into the dip position and then kip my way up. I know what I have to do and I have the tools and resources to do it. Now, get to work Courtney. Winter time, cold, baby crying, baby nursing, no sleep and just plain tired … I’ll have to train through it all. Most importantly I need to set a good example. I’ve shared my big goal, now I have to achieve it. Watch me.

Your turn. I don’t want to read sheets that say “lose weight” or “get more sleep” … goals should be more specific and measurable.

Know Christmas Abbott? She’s a pretty popular CrossFitter and if you have time, watch or listen to this episode of barbell shrugged. I absolutely love what she says in all 5 key things she does to obtain goals. It’s a little long and there are a lot of curse words thrown around in the interview which doesn’t bother me but it may bother you– but it’s so worth the listen. She doesn’t just mention CrossFit related goals but being-better-at-life-goals. Who doesnt need that?

HAPPY NEW YEAR! Go prep your meals and get some sleep. We have a lot of work to do.  Love ya, mean it.