Your body is an amazing network of systems and workings to protect, heal, grow and move you to keep you alive and healthy.  It constantly reads the signals you are sending it to react, adapt and survive.  If you haven’t drank much water it sends signals to your brain that tells you that you are thirsty and find something to drink.  You can train your body to use these systems to help you improve your health.  By giving yourself a set schedule to drink 16 oz every 3 hours every day for a week you can train your body to expect to get plenty of water.  If you fall short the next week your body will recognize that you aren’t getting enough and send signals that you are thirsty.  But you can send the wrong signals, too.  If I grab a piece of candy out of the dish every time I walk by it during the day, I am sending a signal to myself that this is what is supposed to happen and expect it, work to make it happen and ingrain it as a habit even though it may be sending me closer to a diabetic issue.  You need to recognize what signals you are sending to yourself so that you can adapt in positive directions and not keep ingraining poor habits.  I got rid of the candy dish and now remind myself to eat a healthy snack instead, protein/carb/fat- egg/apple/nuts.  Your body will adapt to the signals it receives and you need to be aware of what signals you send.  Are you getting 7-8 hours of sleep? Or are you training your body to run on 5-6 hours, putting it under extra stress, causing more fat storage, slowing reaction times and reducing cognitive functions?  You may even think you are fine doing this but studies show it’s not true.  You need that 7-8 hours of quality sleep.  In fact sleep is most likely more important then exercise.  On occasions that you are short on sleep you are better off staying in bed rather than getting up to go to the gym.  Short term that’s okay, long term you need to fix your schedule to get both the needed sleep AND the wonderful visit to the gym. (see what I did there?)   It may seem overwhelming to think about how many signals you send your body every day so pick one to work on this week.  My sleep is good, so I’m working on more water.  Keep working on one issue this week until you feel like you have it under control before you take on the next one.  If you need help, talk to your coach.  We are here to help so let us know what you want to focus on first.

There is a lot of exposure to the COVID Omnicron going around recently.  Please isolate yourself if you know you have been exposed or have it until 5 days after symptom free.   I believe that is the new CDC recommendation.  Someone correct me here if I have it wrong.  It seems like this is a milder version so we have that going for us but keep making smart decisions.  We have been getting a little lax on hand sanitizing and wiping down equipment so please remind yourself to sanitize things after you have used them.  Thanks.

Schedule this week- Monday-Friday 5am, 6am, 4:30 pm, 5:30 pm.  Saturday at 9 am.

WODs this week- BARBARA (3 rounds instead of 5), row/burpee/run triplet, toes to bar/run, CLEANS, box jump/kb swings, OHSquat/rope


Pumpkin Spiced Chicken Thighs

Pumpkin spice is good for more than just lattes and pies. It spices up chicken thighs nicely, as seen here. Serve with braised greens and mashed cauliflower for a delicious and healthy meal.
Course Dinner, Main Course
Cuisine Keto, Paleo
Keyword fall, pumpkin
Total Time 40 minutes
Servings 4
Calories 413 kcal


  • 2 pounds chicken thighs
  • 1 tablespoon pumpkin pie spice
  • 3 tablespoons olive oil
  • Sea salt and fresh ground pepper to taste


  1. Preheat oven to 350 degrees F.
  2. Heat a heavy, deep, ovenproof skillet over medium high heat. Season the chicken with the pumpkin pie spice, and liberally sprinkle with salt and pepper. Add the chicken to the pan and cook until well browned.
  3. Flip and transfer to oven and continue cooking until chicken has reached an internal temperature of 165 degrees.
  4. Let rest for 5 minutes and serve.



3,2,1 GO!!!