In this episode, we did a Facebook Live with our newest addition to the team, Abigail Brankin. We discussed the addition of a remote training program for our current members and even non-members. Check out the episode to find out more about what these programs are, how they will benefit you, and how you can access them.…

Coach Nikki and I dove into a Facebook Live discussion recently on the topic of water. We discussed ample hydration, lack of, and all things WATER...which is literally the essence of our existence. Enjoy!

This week, Coach Nikki and I dive into what a nutrition plan around the Open and competition in general looks like. With the CrossFit Open right around the corner, we felt it a good time to cover the basics and some good info to know going into it. Whether it's your first Open or 10th there's some good take home's here. Let us know what you think!…

We sat down on a Facebook live the other day to catch up with our newest addition to Grapevine CrossFit, Coach Nikki Rosenberg. In this episode, we go over where she's from, her background in fitness and nutrition, and some of the plans she has available to our members and anyone looking to fix their lifestyle. Follow along as she drops a few nugge…

There's a recipe needed to make forward progress in your life. Commitment and belief are two pieces to this pie. In today's episode I go over how these two play into the success of both your life and your progress. I'll even dive into a great story that I heard recently that spurred this thought and the reason behind this episode. 3, 2, 1...let's g…

As I’ve discussed previously, the plate method is my favorite way to get someone on track with a positive nutrition plan that can be used daily. But what about those that don’t necessarily need to lose weight? What about the folks that need to put on weight or focus on performance??? Enter what I like to call “Layering”. This method added to the pl…

I put out a post and blog recently that gave a pretty easy description of how to really crush your nutrition if you wanted to drop some weight and do it effectively. In today’s podcast I wanted to expand on that thought, so here it is!

I received a question about our previous episode (Ep. 29: Zero Compromise & Mental Toughness) that I felt needed answering in it's own podcast. The question: "How do follow through or stay on track with a zero compromise challenge or mentality?" While the answer is simple the process can be quite complex, so let's take some time today and dive into…

There comes times in our lives when it is necessary to rid ourselves of something that may have been holding us back in our ability to move forward. Today I discuss what it means to give up something with zero compromise and how it is a definitive way to gain mental toughness and a mental edge in your life.…

There are things in our lives that are really easy to make small changes to with low effort that can have huge impacts. This is known as "low hanging fruit". In today's episode, I go over what some of these items are in relation to training and just life in general that can be focused on TODAY.

Sometimes you have to get down and dirty when it comes to getting better and moving forward. Today, I want to dish out a hard truth and help you open your eyes to the long term.

With competition season opening back up, I wanted to cover some basics on what a good nutrition protocol looks like the day of a competition. IN this episode, I dive into the week of, the day before, the day of, and the day after on what I have personally used, seen, and utilized for other athletes. Please feel free to reach out if you have any que…

We started a challenge 5 weeks ago that was focused on habits. In this episode, I go over the intricacies of that challenge and how to complete if you're interested. I cover what I have done, what the after looks like, and how something like this can be beneficial to adding to your life. Check it out and let us know if you want to challenge yoursel…

Check out all the info on our next squat wave starting tomorrow (Sept. 28, 2020)!

We just finished up a monster few months of squatting with Box Squats and heavy ass Front Squats. Congrats to everyone that killed it! This episode goes into whats to come in the future for our next cycle.

Routines keep us healthy. If your daily routine was just shit on because of closures or work adjustments, check out my thoughts on how to make the adjustment a little easier.

Breaking down our big plans and tasks into actionable steps is important. Not doing this will set you up for failure guaranteed. So what does that look like? Let's dive in...

Being active and being healthy is TOUGH. Somedays feel easier than others, but truthfully it's always going to have mostly difficulty attached to it. This is real life. Life is hard. If it's not, then you AREN'T growing. Here's why you should be thankful for hard work...

Whether it's time, energy, or monetary, everything has a price attached to it. What are you willing to pay to be healthy. What's the cost of not being healthy? Habits, quality food, gym memberships, stress management, and lots of sleep cost us, but it's the return that has the biggest payoff. Are you making enough deposits today for the big payoff …

Have you actually ever identified the things that matter to you most? Is your personal health one of them?

This might be an obvious statement, but from what I've seen it's tough to conquer. Success is born from being consistent, both in the gym and in your personal life. Let's talk a little about what that means for you.

We are in the growth business...all aspects of it: physical, emotional, and mental. As humans, one of our biggest drawbacks is that we want things to happen now instead of reaping the benefits of hard work and consistency later. All people new and old to the fitness space need to hear this...growth happens with focus and time. If you're not focused…

Hydration is key to optimal living and performance. Here’s a quick insight to getting your daily dose of H2O.

Grapevine CrossFit had it's 10th anniversary on August 31st, 2019. The years have been packed with many different emotions but we wouldn't trade it for anything. This episode goes back to our humble beginnings and the development of who we are today.l

We are starting a new squat wave on Monday, September 30th. Here's a little insight into what's going down!

In this episode we discuss how doing something like the #gvcfallornothingchallenge is a good way to reset your habit structure. Sometimes you have to take things away to appreciate their value (or lack thereof) in your life. We also talk about how only habits will carry through long term and how to structure a plan to be successful when chasing new…

Here's the info on our Spring challenge starting on Monday 4.8.19

Here's a quick tell all about what "Core Homework" is and how you can find and implement it. We hope you find some value in this addition to the daily programming. If you have any questions, comments, or concerns about it please reach out to brandon@grapevinecrossfit.com

In this episode I discuss some tips to help you get through this holiday season. Now is the time to keep going and keep your goals clear and visual and always in your face. Happy Thanksgiving to everyone, and I hope you enjoy! If you have any questions for future podcasts feel free to send them to brandon@grapevinecrossfit.com…

In this episode we are wrapping up our final thoughts on a 30,000 ft view of nutrition with a discussion on sleep and caffeine as well as putting everything together that we've discussed in the past 2 episodes. Enjoy!

We are back at ya with a discussion on goals, water intake, alcohol consumption, and sleep. We will be back next week with the finale of this long podcast. We hope you enjoy! If you have any questions or comments feel free to shoot them over to brandon@grapevinecrossfit.com

Join us as we discuss a broad overview of what a quality nutrition program looks like and some of the things it involves. This is part 1 of a 3 part series since we went on and on about the topic. In this part of the episode we talk about the basics of macronutrients and what they mean for specific individuals. The first thirteen minutes are dedica…

The second half of our convo about what it means to train competitively or for every day life and why the distinction is important. Again, I apologize for the audio quality. If you have any comments or questions you can direct them to brandon@grapevinecrossfit.com

We dive into the aspects of how these two ideals differ even with some striking similarities. The entire show was close to an hour so we cut it in two to hopefully keep you interested! The audio isn't great for some of it with which I apologize, we will do better in the future. If you can put up with it, there's definitely some good take home point…

Here's a quick brief as to why we decided to do a Podcast and what you can expect as a listener. Drop us a line if you have any topics you'd like covered or any questions you may have about training, nutrition, wellness, or anything!

We are gonna be rolling hard into this next wave that begins on Monday, July 23rd. Listen for full details!