When the lights hit, the music spikes, and your heart rate is already sitting 15 beats above baseline before the clock even starts—grit is what keeps you together. Not talent. Not hype. Grit. The willingness to stay present, keep pushing with intent, and solve problems when your lungs, legs, and ego are screaming to bail.

This isn’t motivational fluff. Grit is a skill set: a cluster of behaviors and mindsets you train, rehearse, and execute under pressure. Here’s how to build it and call on it when it matters most.

Older athletes face lowered anabolic hormones, slower collagen repair, and higher baseline stress. They therefore need an even sharper focus on sleep hygiene, protein timing, mobility maintenance, and parasympathetic activation through practices such as breathwork or meditation. Proper recovery converts training from joint-grinding punishment into forward momentum and longevity.

When it comes to athletic performance, training gets most of the spotlight—but make no mistake, your nutrition is the foundation that supports every rep, every sprint, every recovery. You can have the best training plan in the world, but if your fueling strategy is off, you're leaving performance on the table. Over the years of coaching elite CrossFit Games athletes, pros, and everyday competitors, one thing has remained constant: those who eat with purpose, perform with power.

Read more about the key points I emphasize when coaching athletes on how to optimize their food for performance.

Welcome to a deeper dive into the world of sports nutrition, where we magnify the crucial yet often underestimated role of micronutrients. In this edition, we delve into essential vitamins and minerals that power athletic performance, how can implementation optimize fitness,  and draw lessons from real athlete case studies on overcoming common deficiencies.

Recent studies have brought leucine to the forefront of nutritional science, particularly regarding its role in post-exercise recovery. Research from the University of Toronto and associated institutions has demonstrated that leucine-enriched essential amino acids are instrumental in enhancing recovery from muscle damage incurred during exercise. This benefit is distinct from the traditional mechanisms of protein synthesis, offering a unique avenue for muscle repair.

CrossFit athletes, known for their rigorous training encompassing high-intensity cardio, weightlifting, and plyometrics, face unique recovery challenges. Leucine, an essential amino acid, emerges as a key factor in post-exercise recovery. Studies, including those from the University of Toronto, highlight that leucine-enriched essential amino acids are effective in repairing muscle damage after intense workouts—a common scenario in CrossFit. Leucine's collaboration with insulin in enhancing muscle protein synthesis is particularly beneficial for CrossFit athletes, who often engage in diverse and demanding exercises.

If you're looking to elevate your performance and dominate those grueling WODs, it's time to delve into one critical aspect of your nutrition strategy: fast-digesting carbohydrates. While they may not be as flashy as the latest workout gear or as talked about as protein, these carbs are your not-so-secret weapon for conquering the CrossFit arena. So, let's dive in, dig deeper, and uncover why you should be best pals with these lightning-fast fuel sources.

Here are the top 4 supplements that you should be taking for CrossFit! Keep in mind you need to focus on a healthy well balanced diet first along with optimal hydration. You can take all the supplemental aids you want. But if your foundation isn’t strong with a healthy diet. You are leaving a lot on the table!

Performance nutrition is an essential component of an athlete's training regimen. Proper nutrition can provide the fuel and nutrients necessary to support physical activity, improve recovery, and optimize overall performance. We will dive into the important components of performance nutrition for athletes and provide a few tips for incorporating them into your daily routine.

Adjusting your macronutrient consumption around energy expenditure is crucial for optimizing your athletic performance and achieving your fitness goals. Macronutrients, which include carbohydrates, proteins, and fats, are the building blocks of your diet and play a significant role in providing energy and nourishment for your body. In this blog, we will discuss some of the best ways to adjust your macronutrient consumption around energy expenditure.