Chia Pudding – A Guiltless Cheat that Fills You Up!
Written by Michele Vieux

Sweet cravings getting the best of you? Here’s a quick and easy idea to curb them while filling up on filling fiber and getting a boost of healthy fats and Omega-3’s without the sugar.

Chia seeds are perfect for this recipe because when they come in contact with liquid, they form a thick, sticky paste which gives the liquid a pudding-like consistency. Because of this sticky expansion, it is recommended that you do not eat more than a couple of tablespoons a day without first testing it out and upping your water consumption. This will avoid digestive troubles like bloating and constipation (since that expansion of the seeds happens in your gut as well).

It is that gut expansion, however, that gives you that full feeling so you are less likely to binge on this pudding or anything else when you eat it. Below are a few ways to enjoy chia pudding but get creative and come up with your own flavors!

Chocolate Chia Pudding


¼ cup chia seeds

2 tablespoons cocoa powder

1 cup coconut milk

1 packet Stevia

½ teaspoon vanilla

pinch of salt

Place all ingredients in a small jar and shake well. Refrigerate for 2 to 24 hours (until it thickens). Makes 2-3 servings.

Vanilla Chia Pudding


¼ cup chia seeds

1 cup coconut milk

1 1/2 teaspoons vanilla

1 packet Stevia

pinch of salt

Place all ingredients in a small jar and shake well. Refrigerate for 2 to 24 hours (until it thickens) Makes 2-3 servings.

Chai Chia Pudding


1/2 cup chia seeds

1 cup coconut creme

1 cup chai tea, cooled to room temperature

1 teaspoon vanilla

½ teaspoon cinnamon

2 packets Stevia

pinch of salt

Place all ingredients in a small jar and shake well. Refrigerate for 2-24 hours (until it thickens) Makes 4-6 servings.

Self-Image: How Do You See Yourself?
Written by Bryce Smith

“Our self image, strongly held, essentially determines what we become.” ~Maxwell Maltz

Arthur Ashe once said, “You are never really playing an opponent. You are playing yourself.” With social media exploding in popularity and accessibility, athletes all over the world are sharing their best performances of the day. With that, many of us are starting to compare ourselves with these online images of elite athletes and it could potentially cause us to lose sight of our own goals.

The path to improving as an athlete is learning to control what we can control ourselves.

Pause to Clean Up Your Clean
Written by Bryan Miller

First, a little bit of weightlifting history: The clean is called a clean because, until 1964, the lift needed to be “clean”; meaning a clean was not allowed to touch the body on the way to the shoulders. If it touched the body it was red lighted and ruled a bad lift. Fast forward to today and that rule has been changed. And because the bar can now touch your body, you are therefore able to lift more weight than you would have previously been able to under the old rule.

Breaking Down the Butterfly Pull-up: Two Common Issues
Written by Lindsey Johnson

By now, hopefully, you’ve been practicing the drills we discussed in the previous two blog posts regarding the butterfly pull-up. Starting with the drill that had both feet on the box and then working our way into the drill with only one foot on the box.

Once we’ve mastered the drills from the first two parts, you’re ready to work on that butterfly pull-up without the toys! Watch me perform the butterfly pull-up on the video below and attempt the movement on your own.

Football Referee and Invictus Superstar: Billy Bishop
Written by Nuno Costa

I met Billy in the summer of 2015. I could tell he had a great work ethic and was committed to achieving his goals and he was thirsty for knowledge on how to do so.  

Initially, he took some Olympic Weightlifting classes that I coached and that’s when I got to know him a little. Over the past six months I have seen him improve in so many areas – from his Olympic weightlifting, to his endurance, to his CrossFit workouts. All of these things have led to overall improvement in his health.