was successfully added to your cart.

Hot Towel Scrubbing & Its Amazing Benefits!

By | News & Updates | No Comments

What is a Hot Towel Scrub?

A Hot Towel Scrub is exactly what it sounds like! 🙂

Taking a hot cotton towel and scrubbing it all over your body can have amazing benefits! Body scrubbing can be done before of after your bath or shower or anytime during the day. All you need is a sink with hot water and a medium-sized cotton washcloth.

For the maximum effect, scrub your body twice a day – once in the morning and once again in the evening.

Scrub for 2 minutes to 20 minutes, depending on the amount of time you have.

The process of the hot towel scrub has a deeper physical, mental, and emotional effect when done at the sink as opposed to in the shower.

Why Hot Towel Scrub?

  • Reduces Muscle Tension
  • Re-engerizes in the morning and deeply relaxes at night
  • Opens the pores to release stored toxins
  • Softens deposits of hard fat below the skin and prepares them for discharge
  • Allows excess fat, mucus, cellulite, and toxins to actively detox rather than to accumulate around deeper vital organs
  • Relieves stress through meditative action of rubbing the skin
  • Activates the lymphatic system, especially when scrubbing underarms and groin
  • Easy massage and deep self-care
  • Can be sacred moment in your day, especially if down with candlelight and a drop or two of essential oil such as lavender
  • Creates a profound and loving relationship with the body, especially parts not often shown care, and particularly for a person with body image problems
  • Spreads energy through the chakras
  • Calms the mind

How to Hot Towel Scrub

Directions

  1. Turn on the hot water and fill the sink
  2. Hold the towel at both ends and place in the hot water
  3. Wring out the towel
  4. While the towel is still hot and steam, begin to scrub the skin gently
  5. Scrub one section of the body at a time.
  6. Scrub until the skin becomes slightly pink or until each part becomes warm
  7. Reheat the towel often by dipping in the sink of hot water after scrubbing each section or as soon as the towel starts to cool

Tip: Add a fragrant essential oil to the hot water for a more luxurious experience Not only can it create a more soothing experience, but you’ll also smell delicious afterwards! Aromatherapy at the same time? YES PLEASE!

Here’s to health and wellness!

~LB

Quick Coconut Banana & Chia Pudding

By | News & Updates | No Comments

I have the BIGGEST sweet tooth after dinner. This healthy treat satisfies my sweet tooth EVERY. SINGLE. TIME! Kids would absolutely love this recipe too!

INGREDIENTS

  • 1/4 cup shredded unsweetened coconut (store bought works great!)
  • 1/4 cup chia seeds
  • 3/4 cup full fat coconut milk
  • 1/2 cup water
  • 1 tsp pure vanilla extract
  • 1/4 tsp salt
  • 1 Banana

INSTRUCTIONS

  1. In a small bowl or half pint Mason type glass jar, add coconut, chia seeds, coconut milk, coconut water, vanilla and salt and mix until very well combined.
  2. Place in the refrigerator and allow to rest for 1 hour
  3. Once the chia seeds have absorbed all of the liquid and the mixture becomes thick, put it in the food processor with the banana and blend well (1-2 minutes).
  4. Place back in fridge until fully chilled. Serve with expresso spoon (so much more fun!) and ENJOY! YUM!!!

Another great thing you can do is pan fry some banana pieces in coconut oil until both sides are browned and serve on top and bottom of pudding. HELL-OH! You can also substitute a banana for any of your favourite fruit. But if you’re using something like raspberries I would gently stir them in whole instead of using the food processor.

With Wellness!

~LB

#YoGurl

Bacon Chorizo Chipotle Smothered Meatloaf

By | News & Updates | No Comments

I’ve never been a huge fan of meatloaf, however, this recipe is absolutely divine! A MUST TRY!

Serves 4-6

Prep Time: 10 mins

Cook Time: 1 hr 20 mins

Total Time: 1 hr 30 mins

Ingredients
  • 6 large Chorizo sausages (casing removed)
  • 2 medium carrots, chopped
  • 1 cup chopped button mushrooms
  • 2 cups baby spinach, chopped
  • Âź white onion, minced
  • 2 garlic cloves, minced
  • 1 cup almond flour
  • 1 teaspoon garlic powder
  • ½ teaspoon salt
  • ⅛ teaspoon black pepper
  • ⅛ teaspoon white pepper
  • ½ pound bacon
  • Chipotle Mayonnaise (see recipe below)
  • chopped green onions, to garnish
 Chipotle Mayonnaise
  • 4 tablespoons of Mayonnaise (homemade or store-bought)
  • 2 Chipotles in adobo
  • 1 tablespoon lemon juice
  • 1 clove garlic
Instructions
  1. Preheat oven to 350 degrees
  2. Place all ingredients, except for the bacon, mayo and green onions, in a large bowl and mix well with your hands until combined.
  3. Put all the mixture into a 9×5 baking dish. Cut the bacon strips in half so they fit across the baking dish perfectly. Layer the bacon down the baking dish, overlapping the bacon slightly and covering all the meat mixture. Tuck the sides of the bacon in so they don’t turn up while they bake.
  4. Place in oven and bake for 1 hour and 15 minutes. Then turn on broiler and cook for less than 5 minutes, just to brown the bacon a little more. Keep an eye on it to make sure it doesn’t burn.
  5. Garnish with chipotle mayo and green onions. Mayonnaise made in food processor.

I served this with a side of Roasted Brussel Sprouts with Balsamic Vinegar & Honey! It’s the only way I can get my boyfriend to eat Brussel Sprouts! #WhatAWhimp

Prep Time: 5 mins

Cook Time: 20 mins

Total Time: 25 mins

Serves 4

INGREDIENTS
  • 1½ lbs brussels sprouts, halved
  • 3 tbsp olive oil
  • ž tsp kosher salt
  • ½ tsp ground black pepper
  • 2 tbsp balsamic vinegar
  • 2 tsp honey
INSTRUCTIONS
  1. Preheat oven to 425°.
  2. Line a baking sheet with aluminum foil or use a Silpat silicone baking mat.
  3. In a large bowl, toss brussels sprouts with 2 tablespoons of olive oil, kosher salt and freshly cracked black pepper to coat thoroughly.
  4. Transfer the brussels sprouts to baking sheet and roast until tender and caramelized, about 20 minutes.
  5. Place brussels sprouts back in bowl. Add remaining tablespoon olive oil, balsamic vinegar and honey and toss to coat evenly. Taste and season with kosher salt if necessary and serve.

brussels

Happy Eating!

~LB

#nomnomnom

Quinoa Pizza

By | News & Updates | No Comments

This recipe is absolutely amazing! It was healthy and delicious (can’t beat that!)

Please be advised, these pizzas are small (like mini personal pizzas). So if you’re planning on making pizza for more than just yourself make sure to make more!

Also, next time I make this I would season the crust with oregano and crushed chilli flakes (or whatever seasoning you like on your pizza!)

Quinoa Pizza Crust

Makes: One 9-inch pizza crust
Serves: 2

Ingredients:
3/4 cup uncooked quinoa
1/4 cup water, plus more for soaking quinoa
1 tsp. baking powder
1/4 tsp. salt
cooking spray

Step 1: Place the quinoa in a small bowl and cover it with water. Let the quinoa soak overnight or for at least 8 hours. Drain and thoroughly rinse the quinoa (this will prevent any bitterness in the crust). Place the quinoa, 1/4 cup water, baking powder, and salt in the bowl of a food processor. Process until a smooth batter is formed, about 2 minutes, scraping down the sides of the food processor as necessary.

Step 2: Line an 8 or 9-inch round cake pan with parchment paper (it may help to spray the pan with cooking spray first, so that the parchment sticks), and then spray the parchment paper with cooking spray. Pour the batter into the pan and smooth with a rubber spatula.

Step 3: Bake the crust for 15 minutes at 425°F. Remove the parchment paper from under the crust.

Step 4: Flip the crust over and return to the oven for 5-10 more minutes, or until golden and the edges are crispy.

Step 5: Remove from the oven and add sauce, cheese, and toppings of your choice. I topped mine with 1/4 cup low-sodium pizza sauce, 2 oz. fresh mozzarella cheese, and a handful of fresh basil leaves. Return to the oven and bake for another 10 minutes, or until the cheese is melty.

Step 6: Cut the pizza into four wedges, and enjoy!

Oil Pulling: Why you need to start ASAP!

By | News & Updates | No Comments

HOW DOES SWISHING OIL AROUND IN YOUR MOUTH FOR 20 MINUTES EVERY DAY SOUND? COOL OR GROSS?

What if I told you that doing so can…

  • Clear up your skin
  • Improve your oral hygiene by eliminating bad breath, bleeding gums, cavities, plaque, and sensitive teeth. It also moistens the mouth, lips, and throat!
  • Whiten your teeth
  • Relieve stomach issues, such as ulcers
  • Improve kidney function
  • Kill Strep Throat Bacteria

When swished around in the mouth, the antibacterial properties of oil pull out bacteria and fungus, alleviating inflammation, congestion, and even allergies! HOLY GUACAMOLE!

 So, how do you do it?

Although it may sound a bit intimidating and complex, it’s actually one of the simplest self-care measures you can take for yourself. It can also be very inexpensive, depending on what type of oil you use.

OIL PULLING DIRECTIONS:

  1. Measure out 1-2 teaspoons of oil and PUT IT IN YOUR MOUTH.

I use organic, virgin, cold pressed coconut oil. You can also use sesame or sunflower oil. Whatever oil you use make sure that it’s the highest quality possible.

  1. Swish and pull the oil around in your mouth and between your teeth.

Start with 5 minutes and then build your way up to 20 minutes or more. Be careful not to swallow the oil since it contains toxins and bacteria from your mouth. (EW!)

  1. When you’re ready to spit out the liquid, make sure you do si n the garbage. The contaminated oil can clog your pipes.
  1. Rinse your mouth out with salt water or water mixed with a little apple cider vinegar to ensure that all of the oil is out of your mouth.
  1. After you’ve thoroughly rinsed your mouth, brush your teeth well to kill any bacteria remnants.
  1. Smile in the mirror and thank yourself for taking time to take care of you! Your self-care should be an extremely high priority.

When you care for yourself deeply, you’re able to show up in the world in a big way!

With Wellness,

~LB

12 Steps to Feeling like BOSS in Life!

By | News & Updates | No Comments

“Find something you’re passionate about and keep tremendously interested in it.”
-Julia Child

For those of you who don’t know, I’m currently studying to become a Certified Holistic Health Coach. And at the end of this long (and completely amazing) road I will be certified through the International Association of Health Coaches (IACH)

As I was studying, I took a break to think about the very simple things that I, and others can do to achieve overall better health. So I thought that I would share them with you smile emoticon

I call my list….
12 Steps to Feeling like a ‪#‎BOSS‬:

1. Drink More Water
2. Practice Cooking
3. Don’t diet
4. Increase Vegetable Intake: Specifically Sweet Veges and Leafy Green Veges
5. Experiment with Protein
6. Eat fewer processed foods
7. Make a habit of NURTURING your body
8. Have healthy relationships
9. Enjoy Regular Physical Activity
10. Find work you love
11. Develop a spiritual practice
12. Practice positive thinking

Take these as you will. To some people, most of these steps will be considered a “no brainer.” But to many, they will be a great start.
You do not need to follow steps in any order. I encourage you to trust your instincts and know that each change you make has a tremendous impact on your present and your future.

 

Warmly,

~Lauren

Acorn Squash w/ Kale & Sausage Recipe

By | News & Updates | No Comments

Not only is this recipe delicious, it is also easy, super healthy and inexpensive! If you’re ever in a rut about what to cook for dinner, THIS is the answer! 😉

YIELD: Serves 4

INGREDIENTS

  • 2 medium acorn squash, halved down the middle, seeds removed
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • Olive oil cooking spray
  • 3 teaspoons olive oil, divided
  • 8 ounces hot Italian turkey sausage, casings removed
  • 1 large leek, white and light green parts only, halved and sliced
  • 2 cloves garlic, finely chopped
  • 4 cups tightly packed torn kale
  • 1/3 cup reduced-sodium chicken broth
  • 1/4 cup chopped walnuts
  • 2 tablespoons grated fresh Parmesan
  • 2 tablespoons panko breadcrumbs

PREPARATION

Heat oven to 375°. Cut a thin slice off round side of each squash half to create a stable base. Sprinkle with salt and pepper; coat with cooking spray. Place squash flesh side down on a baking sheet lined with aluminum foil; bake until golden and tender, 30 minutes. Remove from oven; flip squash and set aside. Heat broiler. In a large nonstick skillet over medium heat, heat 1 teaspoon oil. Add sausage; cook, breaking into coarse pieces, until brown, 6 minutes; transfer to a bowl. To same skillet, add remaining 2 teaspoons oil and leek; cook until leek is soft, 3 minutes. Add garlic; cook, 30 seconds. Add kale and toss; add broth. Cover and cook until kale is tender, 5 minutes; stir in sausage. Divide kale-sausage filling among squash. In a bowl, combine walnuts, Parmesan and panko; sprinkle evenly over squash bowls and coat with cooking spray. Broil until panko is golden, 2 minutes.

Per serving: 376 calories, 17 g fat, 4 g saturated fat, 47 g carbohydrate, 7 g fiber, 17 g protein

Part Time CrossFit Coach

By | News & Updates | No Comments

POSITION SUMMARY

We are growing and expanding our team! This team member will provide coaching and training to assigned groups of athletes using the CrossFit methodologies and to ensure safety and facilitate performance towards planned goals. Trainer must be CrossFit Level 1 Certified or become certified within a reasonable timeframe of hire (as determined by owners). This Trainer is required to be a part of the Windsor CrossFit community and actively participate in events, discussions, provide support to members as well as provide social media and marketing support as needed.

PRIMARY POSITION OBJECTIVES

  • Lead and Coach CrossFit Classes or other related Classes
  • Lead Demo’s & On Ramp Classes
  • Assist with Seminars
  • Assist and participate in Community events
  • Assist and participate with off-site events
  • Attend regularly scheduled Coaches Meetings
  • Customer service duties (i.e., greeting customers, assisting members with paperwork, selling products to customers, etc.)
  • Open availability between Monday and Friday from 5:30am-9:00pm. Other hours and weekend hours may be needed for weekend and daytime events
  • Basic social media updating as assigned
  • Assist in marketing efforts
  • Sales
  • Assist members with start-up
  • Keeping the facility clean and tidy (daily)
  • Opening and/or Closing the facility independently
  • Ability to pick up additional shifts, sometimes with very little notice
  • Conduct initial consultations and follow up with prospect through the decision process
  • Ensure all equipment is maintained properly, stored and cleaned before and after each class

QUALIFICATIONS

  • College graduate
  • Educational background in Exercise Science, Coaching and/or nutrition is a plus
  • Trainer must be CrossFit Level 1 Certified or become certified within a reasonable timeframe of hire (as determined by owners)
  • Olympic Lifting, Kettlebell, Endurance, Mobility, Gymnastics or other related training certifications are a benefit for this position
  • Coach’s prep course a huge plus
  • CrossFit Kids certification is a huge plus
  • CrossFit Coaching experience is a huge plus
  • Excellent verbal communications and listening skills are required.

We are looking for a Coach who brings great energy and enthusiasm to each and every class. Adept at adjusting to people’s moods and personalities, as well as making everyone feel like they are a part of the community. Must have the emotional stamina to be “at your best” with each group of athletes. We want an individual who is always expanding and growing their personal coaching knowledge base, while implementing and delivering diverse experiences to produce motivation and results for each client and the community.

SKILLS AND ABILITIES

  • Effective presentation and listening skills
  • Ability to communicate professionally and effectively both verbally and in writing without typographical or grammatical error
  • Ability to follow through and complete a task
  • Ability to track and follow up with leads independently
  • Strong organizational, planning and facilitation skills
  • Stress management skills
  • Time management skills
  • Ability to take on, handle, and successfully complete various responsibilities
  • Establish and maintain effective working relationships
  • Superior ability to establish relationships and confidence in self and institution, quickly and easily
  • Superior strategic and analytical thinking ability
  • Ability to plan, set and meet deadlines
  • Ability to work independently as well as part of a team
  • Ability to communicate with co-workers and supervisors
  • Ability to operate autonomously and in a directed team effort
  • Professional demeanor and appearance
  • Attention to and respect for confidentiality

COMPENSATION

 Commensurate with experience. This is a paid position, not an internship or mentorship.

POSTION DESCRIPTION DISCLAIMER

This job description has been created in order to help potential applicants understand the essential nature of the position – its focus, scope, and scale, as well as how it contributes to the overall success of Windsor CrossFit. It is not intended to be an exhaustive list of qualifications, skills, duties, responsibilities or working conditions associated with the position.

Apply via email with your resume to lauren@windsorcrossfit.com