Progressive Overload

CrossFit defines itself as Constantly varied functional movement performed at high intensity. And it says that the goal of CrossFit is to improve work capacity across broad time and modal domains. Now that is all just fancy ways of saying we are trying to get fitter, but it is important on some level to define what that fitness means and is.

In the gym on any normal week, we might try to hit a PR by squatting or pressing 5 pounds more that you ever have before. If so, that is great! Or we might do a metcon, say Batwings – 30 each of bike calories, deadlifts and burpees – in a faster time than you have before. Both are examples of doing either more work, or the same amount of work in a faster time. Both are measures to say that you are now fitter than you were the last time you tested either that lift or that metcon.

But… when we are stuck at home, with only a few pieces of equipment at our disposal we probably can’t test a 1 RM lift, and we might be able to do Grace – 30 clean and jerks for time – but not at the same weight we did it before. So how can we get stronger when we don’t have maximal weight to move? Progressive overload is how we do it in the gym, and usually by doing reps of a certain lift several weeks in a row at ever increasing percentages of your 1 rep max. But the other way we can use progressive overload is by doing the same weight (since we have limited weight options at home these days) for a few more sets of reps each week.

You will start to see that in the programming with Friday being a prime example. Last week, we maxed out a push-up, either handstand or regular and a row of some sort, either barbell, kettlebell or dumbbell. Friday we will be doing the same lifts with the goal of 1-2 more reps on each set. Here is another reason to be tracking your results in Wodify so you can pull up the last time we did these and give yourself a target for each set!

So stay healthy, stay strong and I look forward to seeing you in the gym again soon!

Hearty Beef Chili

Hearty Beef Chili

A great meal for those cold winter days (even if it rarely gets cold in Wilmington!) this Chili is easy to make, tastes great and is packed with protein. I usually eat it with some cheddar cheese sprinkled on top and a big scoop of sour cream, but it is delicious on its own. I credit Nick Boyd from the South Side Soda Shop with this recipe, and you can even see him make it on Diner’s, Drive Ins and Dives. And I won’t share his secret ingredient, but I will tell you that you can spice this up however you want… be creative!

A 12 ounce bowl has 45g protein, 20g carbs and 12g fat

2 Lbs Ground Beef – Local and grassfed is best!
Chopped Celery, Onions and Green Peppers – use LOTS of veggies!
1 Can Kidney Beans
1 Can Crushed Tomatoes
Salt, Cumin, Chili Powder, Garlic Powder to taste. Add cayenne pepper if you want!

Chop the veggies, then steam them and brown the ground beef.
Drain the fat well, then let beef and veggies cook a little more
Add tomato and beans.
Add Seasonings.
Simmer for at least 10 minutes, but this chili gets better the longer it cooks!

Shredded Buffalo Chicken


This meal is a staple in our household! It’s an incredible protein source, macro friendly and KID friendly take on the favorite “Buffalo Chicken”. Throw on top of a bed of rice, salad or stuff in a baked potato!



Salmon Cakes

The perfect salad topper, sandwich stuffer or breakfast hash-er! You can sub out tuna for salmon and make this fit your needs and preferences.Such an EASY and delicious lunch staple on hotter days!

Easy 5-Step Checklist to Manage Your Health


When people ask us how to improve their health and nutrition, we ask a series of questions that highlight some biofeedback tools relating to their metabolism. A simple self-assessment can get you started onto the path of understanding and listening to your body.

S- sleep – Poor quality and quantity of sleep creates excess cortisol and insulin. Shoot for 8 hours of sleep a night. If that seems like A LOT at first, start to slowly increase your sleep by 15 minute increments. Avoid alcohol, drugs and technology to relax and get to sleep. Avoid technology or blue light within 90 minutes of sleep.

H- hunger- Sit when you eat, eat at least 3 meals a day of nutrient dense foods. Do you have an appetite? What foods does your body respond well to? Do you know how to adequately fuel yourself? (click here if you have questions about our nutrition program)

M-mood- Stable blood sugar levels (meal timing, macronutrient ratios), mindfulness or relaxation and movement are the antidotes for balanced brain chemicals. Exercise, a goods nights sleep, time relaxing are ALL amazing ways to ameliorate an otherwise bad mood.

E-energy- SLEEP IS EVERYTHING. On top of that, ensure your immune system is up to snuff and thyroid properly functioning.

C-cravings- Low energy, insufficient calories and poor sleep will increase cortisol, decrease our ability to make decisions and force us into old behavior patterns. The easiest way to mitigate cravings? Try to find non-food related ways to relax. If I watch tv while eating pretzels, teach yourself that these things do not HAVE to go together.


“Is your SHMEC in check?” is really a simple biofeedback tool that assesses your hormone metabolism, ability to fuel and recover. Small steps forwards in each of these areas will manage stress and make healthy living attainable AND sustainable.



Quinoa Turkey Meatballs

This delicious recipe is SO easy and SO convenient. We add it to our weekly meal prep when we know we will be in and out of the house. These meatballs are perfect for a grab-and-go lunch or on top of a bed of zoodles for dinner. Try adding it into your meal prep this week and tag us in your photos!

Wine & WOD: Women Empowering Women

We engage, communicate, support and motivate because we were once her and she was once me.
Ladies, let’s get lifted.
Join us Friday, February 15th from 7-9:30PM for our first annual Wine & WOD.
Bring your bestie, sister, Mom, cousin, Aunt, neighbor, daughter or new friends for a night filled with some serious power.
Together we will go through a workout that will leave you feeling STRONG and EMPOWERED.
Then we will sip on some quality vines, munch on an array of snacks, shop local female-owned businesses and work through some mindset exercises.
This is NOT a Crossfit class.
This IS for women who want to LEVEL UP, dig in and step beyond their boundaries.
This IS for women who want to be a part of a community of women that support, lighten and love.
This IS for women who are ready to change their lifestyle; who want to create space and time to prioritize their health but feel overwhelmed.
This IS for women who are interested in getting stronger, creating muscle tone and getting fit but don’t know how to start.
No weightlifting or CrossFit experience necessary.
Come as you are. All are welcome.

Chipotle-Inspired Cilantro Lime Quinoa

Raise your hand if you too get sad when your fork hits the bottom of your chipotle bowl?!  Today we’re scheming with our favorite homemade version of the delicious rice. We’re mixing it up with quinoa and adding this as a weekly staple to our meal prep!


Macro Friendly Granola


This granola is filled with crunch, salty goodness and a good nip of sweet! Most store-bought granolas are filled with sugary dried fruit that make them hard to incorporate into everyday eating. Our recipe will be the perfect addition to your yogurt bowl or post workout smoothie. Give it a go and share with us your photos and what you think!




If the story you are telling yourself isn’t making you happy, what happens if you tell yourself a different story?

If the story you are telling yourself isn’t making you happy, what happens if you tell yourself a different story?

“I ‘AM’ a poor kid from a trailer park in the mountains.”

That’s what I used to tell myself. It’s true; I “WAS” a poor kid from a trailer park in the mountains.

That’s not so bad… compared to 90% of the world’s population that’s still pretty rich. Plus in those hills, you learn how to dream. It’s easy to have an imagination when the Pisgah National Forest is in your back yard.

But what about this story I used to tell myself? The one where I “AM” a poor kid from the mountains.

It was a limiting story. I didn’t realize it at the time but when you are a poor kid from the mountains you can’t have a nice dinner, or house, or car. No those things are much too nice.

Not to mention you can’t go to grad school nor can you create a business model that helps people feel well.

Oh no; that stuff only happens from the Ivy Leaguers or from “them smart folks in them bigger cities.”

I fought with it a lot. I fought with it almost every step of the way through my M.B.A. and even battled still in my cushy project management role for data analytics in healthcare.

I’m almost positive I didn’t pull my self from “being” the poor trailer kid to “used to be” until I started helping people. Until I started seeing people have limiting conversations with themselves I was still stuck.

I knew these great people were choosing this story about themselves. Why would they do that? Why would I do that?

I changed.

Now I hear a similar conversation quite often. It goes like this…

“I can’t do that. I’m way too out of shape.”
“I can’t lose weight. I’ve tried every diet under the sun.”
“I’ve always been this way. I want to change, but it wouldn’t work anyways.”

Why does this limiting talk exist? Why would we ever tell ourselves that we “can’t” do something?

You wouldn’t tell your friends that.
You certainly wouldn’t tell your kids that they “can’t” do something that would ultimately be good for them.

So why do we say these things to ourselves?

Is it possible that we are afraid? After all, making a change can be hard, scary, and intimidating. Are we afraid of that journey? Maybe. Maybe not.

Are we afraid of what we may look and feel like after we made the change? After all, I like me the way I am now. Sure, I could be more comfortable if I lost 20#’s or if I could walk up the stairs at work without being winded, but making a change may change a few other things in me as well. Are we afraid of feeling better? Maybe, but I doubt it.

Or are we afraid of what the “others” will think?
Am I setting myself up to fail so that I then have to look at my friends or spouse and say(again) “I couldn’t stick with it.”. Are we afraid of having to have a conversation like that again? The one where we tell the “others” that the thing we were trying was “whack” and how cookey the whole thing seemed? Are we hiding behind this make-believe hasn’t happened yet story?

I hope if you can take one thing away from this is:

Anxiety is practicing failure in advance.

What if you could build momentum with your thoughts instead? Wouldn’t that feel amazing?

I know you can.

Use your imagination: can you tell yourself a different story that can be liberating instead of limiting? It doesn’t have to be a fake story, but rather a new reality.

Try and check in with yourself by asking these questions:

  1. If I were to fast forward 6 months and everything went well, what would that look and feel like?
  2. What if I chose to not make a change. How would I feel about that decision 6 months from now?

The first question helps you build the story in your head of a future you want to have. Work towards that goal.

The second question paves the reality of where you will be if you make no changes. Does this story sound like where you want to be? Maybe it does and if so, congratulations.

But, back to the origin of the whole thing…

If the story you are telling yourself isn’t making you happy what happens if you tell yourself a different story?

I hope it helps.  If it helps you, maybe it can help someone else too.  Share this with them.

Free help is available if you schedule a Free No Sweat Intro . Do so here


Jordan Vance

Jordan helps people reach their goals and break through massive barriers by making simple and easy to follow programs.  He loves a great meal, a great coffee, and a great pint of something local.  When he isn’t writing or walking his dog with his wife he is either helping someone crush their goals, or creating a plan to help more goals be crushed.