Archives for Nutrition


This easy, homemade breakfast pizza is made with bacon, eggs, tomatoes, spinach and cheese, made completely from scratch and ready in less than 30 minutes start to finish!


  • 1 cup (5 oz) all purpose or white whole wheat flour*
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon kosher salt
  • 1 cup non-fat Greek yogurt (not regular), drained if theres any liquid
  • handful baby spinach
  • 2 ounces (1/2 cup) shredded mozzarella cheese
  • 8 cherry tomatoes, sliced
  • 4 large eggs
  • 2 strips cooked center cut bacon, chopped


  1. Preheat the oven to 450F. Place a silicone liner on a large baking sheet or spray with oil if using parchment.
  2. In a medium bowl combine the flour, baking powder and salt and whisk well.
  3. Add the yogurt and mix with a fork or spatula until well combined, it will look like small crumbles.
  4. Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until dough is tacky, but not sticky, about 20 turns (it should not leave dough on your hand when you pull away).
  5. Divide into 4 equal balls about 3-3/8 oz each.
  6. Sprinkle a work surface and rolling pin with a little flour roll the dough out into thin ovals 7 to 8 inches in diameter and place on the prepared baking sheet.
  7. Top with spinach, mozzarella and tomatoes, leaving the center open for the egg. Gently break an egg the center of each dough and finish with bacon.
  8. Bake 10 to 12 minutes, until the crust is golden and the egg is set. Season with salt and pepper.

*For gluten free I suggest Cup 4 Cup flour.


Yield: 4 servings, Serving Size: 1 pizza

  • Amount Per Serving:
  • Freestyle Points: 5
  • Points +: 7
  • Calories: 271 calories
  • Total Fat: 9g
  • Saturated Fat: 4g
  • Cholesterol: 198.5mg
  • Sodium: 568mg
  • Carbohydrates: 27g
  • Fiber: 1.5g
  • Sugar: 2.5g
  • Protein: 20.5g


Traveling?? Can’t make it in?? Here are some options!


This challenge has been extremely gratifying for me. Most all of them are, however, this group we have this time has been OUTSTANDING. Everyone is on point, making GREAT progress, and LOVING the change of lifestyle. I think my favorite things I get from you guys are your text messages about your PR’s, or a pair of jeans fitting that hasn’t in forever! Most all of you continue to mention the added energy and strength in the gym and I couldn’t be happier to hear about it! It just goes to show what a change can add to your life, when embraced! I will NEVER grow tired of hearing about your success and even your struggles! I think it is super easy to fall into a funk and feel like you are the ONLY person experiencing it! I am GUILTY of that wholeheartedly. It isn’t a easy pill to swallow when you realize things could be worse, am I right? I will give you a personal example….

This last year has been an interesting one to say the least. I have been counting macros for over 3 years and have gotten help from time to time, as I need it too! I was convinced my eating just wasn’t good enough, changes were not coming quick enough, I wasn’t reaping the benefits..Or was I just completely blind to them? Like most of you I have goals and dreams. Early January I ramped up my training, and to be honest did WAY too much out of the gate and consequently managed to injure myself. I was really a hot mess. Modifying EVERYTHING, no squatting (insert eye roll) I LOVE TO SQUAT and I also HATE to not be able to do what you all do on a daily basis in the gym. What about the OPEN!! It is right around the corner, what if I can not do the movements? I got completely consumed on all the things that could go so wrong in the up-coming months. So it was really hard on me. I managed to allow that to fester and swirl the drain as Coach Mel says. It was a prime time Pity Party of One. Soooo stinking sad and embarrassing, when I think about it now. I had completely disregarded EVERYTHING I had accomplished over the last year, with getting hurt doing too much. I realized this all when I spent about 2-3weeks crying EVERY TIME I left the gym. I am not kidding. Really… (sigh, I know right? its just the gym).

I wear my heart on my sleeve. I absolutely LOVE Crossfit and all that it has done for me and my family. I truly enjoy seeing others succeed and PR and the look on their face when they do something they really thought they couldn’t. That is why I left a day job and became a coach, the “family” that I have gained at Crossfit Pride is something I am passionate about. So…. after being miserable..and I mean miserable, I was called out on my BS and hit with reality. Really Jenn, pull your head out of you know where and remember…this is exercising… I mean really it is. Or therapy, an outlet, you get the idea. Why am I putting SO much on ONE part of my life. I am a mom to two incredible boys, a wife to a man who would do just about anything for me to make me happy, and I have the BEST job ever coaching people like you all! I even bought a few books and read! NO JOKE. If you want to know what those are, just ask me (; Seeing you all accomplish so much helped me remember the little things in life. It reminded me to focus on what can go right and not always whats gonna go wrong.

The whole point to this sob story is I gained perspective on life. Don’t get caught up in what you think you aren’t getting/doing/or experiencing. I know its easy with social media. We tend to compare ourselves to others and think “well how come I can’t do that, but he/she can” I was once told from a coach of mine that comparison is the thief of joy, and she was so RIGHT in So many ways. We all need to sit and be proud of the changes we have made, the sticking to the plan, the not over-doing it at a bbq or party, the days you have where you are spot on with all your stuff. Feel good about those things, don’t push them to the side and think it wasn’t that good. We have jobs, friends, kids, families, we have so many other priorities and we are still choosing to put ourselves first and we should be proud about that. So every day I challenge you all to think of 3 things you like/love about yourself. If you need to write them down do so, say them out loud throughout the day, remind yourself of the good in a situation and not the bad. When you start to do this, you will start to notice the bad doesn’t seem so bad and actually sometimes rather comical.

Every day you have a choice. “Ever single morning make a decision to do your best…..if you do that, you’ll never be disappointed”. It is this quote that I read daily to remind myself that I am doing the best that I can with keeping myself a priority and being smart about what I can and shouldn’t do. This is what is getting me through the Open. I am not defined by my Open scores, it is a workout, with our friends and incredible community , and it is FUN STRESS..  The Open is a reminder that we continue to grow and get stronger and do things we never thought possible. It’s ok to have a bad day and take some time to yourself, but don’t stay there. It is lonely and strength grows during our struggles, so keep trying to better your situation. So with that my friends, do your best, enjoy your week, and Do You For YOU!


The Body Comp Truck will be returning April 4th from 4-7pm like last time! If you got a scan when they were first here, you are eligible for the $36 Re-Test.


See the link below to schedule your time! Use CODE: CFP36 to ensure your Re-Test discount! This discount is ONLY available for the 4th at the gym, no other dates. If you did not get the test done, no worries! You can still get a test if you are interested and sign up as usual. I believe the cost is $49 for a scan. You would use the same link and no coupon code. Let me know if you have ANY questions!

CrossFit Pride

3 Ingredient Peanut Butter No Bake Energy Bites Recipe (Gluten­Free, Vegan, Protein­Packed)


1 cup natural, unsalted creamy peanut butter

⅓ cup pure maple syrup

½ cup coconut flour



1. Line a baking sheet with parchment or wax paper. Clear some space in the freezer for this sheet. Set aside at room temperature. 2. In a medium bowl, add peanut butter, maple syrup, and coconut flour. Whisk as long as you can. When the mixture gets harder to stir, use a rubber spatula to fold until well incorporated. Fold until thickened. Cover bowl and freeze for 15­20 minutes. 3. Remove from freezer. Using a cookie scoop, scoop and drop peanut butter balls onto the prepared baking sheet, spaced evenly apart. Here are the 1­tablespoon and 2­tablespoon cookie scoops I use. 4. Transfer back to the freezer to chill for 20­30 minutes, until somewhat firm.

* Enjoy! Storing instructions below.

Notes ­ Adapted from my Gluten Free Vegan Chocolate Peanut Butter Truffles.  ­

*Bites will become firmer and less moist the next day. ­ Store in an airtight container at room temperature or in the refrigerator for 1­2 weeks. ­ Freezing instructions: store in an airtight container in the freezer for 1­2 months. Very firm, but soft enough to eat straight out of the freezer. ­

Nutrition Info: is an estimate based on 21 total bites. ­

Nutrition Information Serving size: 1 bite Calories: 98 Fat: 6g Carbohydrates: 8g Sugar: 4g Protein: 3g Recipe by Beaming Baker at

Jalapeno Sweet Potato Puffs


1 1/2 cups cooked, mashed sweet potato (about 2 medium potatoes)

2 large eggs

3/4 cup of cheddar cheese (shredded)

3tbsp 2% plain Greek yogurt

3 strips of cooked bacon, chopped

1-2 jalapenos minced



Pre-heat over to 400F. While oven is pre-heating peel the sweet potatoes. Add the potatoes to a pot of boiling water and cook for 15-20min or until tender, drain. Mash the sweet potatoes using a fork. Then, combine with remaining ingredients. Grease a mini muffin tin, scoop mixture into the mini muffin spots, this recipe should make 18 mini puffs! Bake at 400 degrees for 20-25 min. Allow puffs to cool.


Serving size is 3 puffs!

Protein 10, Carb 18, Fat 3, Fiber 2

Sweet Potato Waffles!!

These can also be made as a pancake if you do not have a waffle iron!

Sweet Potatoes give you fiber! They provide you with other vitamins and minerals that plain white potatoes don’t. So if you haven’t given them a try, why not try them in a waffle or pancake form?


1 sweet potato (about 1.5 cups peeled and grated)

2 large eggs divided

2tbsp coconut flour

1 ripe avocado

2 green onions

1 lime (freshly squeezed

2tbsp cilantro finely chopped

salt and pepper

Hot Sauce

coconut oil cooking spray



Pre-heat waffle iron or griddle, mix in a bowl grated sweet potato, one egg, coconut flour and 1/2tsp of salt.

Spray the griddle or waffle iron with the coconut cooking spray (or one of your choosing). Spoon one half of the sweet potato mixture into the center of the waffle iron. Close the lid and cook for 5-8min or until the waffle begins to turn a golden brown color. Remove waffle and repeat with the second half of the batter.

While the waffles cook, poach or fry eggs. Peel and pit the avocado. Mash together with diced green onions, and lime juice. Add salt and pepper to taste.

Drizzle with hot sauce if you like or chopped cilantro! A whole new way to eat a waffle!



Your a few weeks in, things are falling into place, you are getting comfortable and have been seeing results so why do you have to be so rigid now? Things are good right?? Yes they are, however, consistency is key to success. You have worked so hard already and a slip here and there isn’t going to kill you in the grand scheme of things; however, you are in a challenge and looking to come out victorious and see just what you can accomplish in 45days. Stay the course so when this is over you know you gave it your all! Here are a few motivation tips for you guys! Incase your needing them! It’t totally normal to go in and out of being motivated, if it was easy we wouldn’t have challenges!

  1. Remind yourself of your “WHY”. Why you started this journey? Was it to loose a few pounds, get a bigger deadlift, fit into those jeans you have been saving? Re-focus on your Why, a lot of times that does the trick!
  2. Talk to some of the other challenge people, trade recipes, talk about frustrations..sometimes hearing someone else and what they are struggling or succeeding in can help you not feel alone or that you are completely human and your not in this thing alone.
  3. Get up and just Go. You know those days when you are not wanting to go to the gym, and you sat on the couch and its so comfy, the weather is cold or raining…Get up and Show Up. You will be happy you did on those days when you are done with your workout. It’s days like that, that help break our usual fallouts. Besides social hour at the gym is always interesting and fun!
  4. Give yourself some Grace. This one is a hard one for most of us. We are our own worst critics. It is easy to compare ourselves to others we see and think we are falling short somehow. Thats not the case at all. If you think about it for a minute. You are seeing others for a snap shot of their day. I love the quote “don’t compare yourself to someone else’s highlight reel”! SO TRUE… and SO easy to do. I am guilty of that as well. We all are. Give yourself some Grace and be grateful for where you are right now! Think of how far you have come. Reflection can help you remember all your leaps and bounds.


I believe that most of you guys are signed up for the Open, which is totally exciting in its own, but to go into this knowing you are fueling your body properly is just the icing on the cake! You will definitely give this open your BEST effort for sure! I mean your nutrition is dialed in and you are all saying you are feeling MUCH better in the gym. As your coach this only excites me to see just how well you do this year! So exciting to see what you are capable and how you all with surprise yourself! With that said, make sure you make time for you, choose good options for your carbs (Rice, Oats, Potatoes, etc), work on the aspect of sleep, and make sure you all are staying Hydrated. Even in the winter months we tend to think we do not need as much because we aren’t sweating like we do in the summer, but that dry cold is still stealing hydration from ya, so keep your water close and drink often!

Drinking and Macros Re-Post!


How do we calculate Macros for Drinks!!

Like most people, we go out to dinner or have a weekend with friends or just flat out want to have a beer to keep us sane. I get it. You can still have a drink here and there and this is how you will do just that.. It takes a little effort on your part, but worth your sanity!

Disclaimer: Alcohol will effect your training and overall feeling, even if it fits your numbers. Alcohol is harmful when overdone. It can mess with your digestive system, liver, and diet. But if done within moderation and with clear judgment, it can be beneficial, and of course, fun.. For those of you wondering just how to do it…Here ya go…

You can add your “drink” as either a Fat or a Carb. Only one. Not both! You will need to figure out the total calories for the said “drink” first. Then see how you would like to add it.

If you want to add it as a Carb, take the total calories and divide that by 4. That answer is what you will manually enter into your app for your Macros.

If you decide to add it as a Fat, then take the total calories and divide that by 9. Then that answer will be what you manually input into your app.

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