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  • Writer's pictureKatie Lindsley

Fitter in 2019

I saw a post today on Instagram made by a psychologist that said, "EXPECTATIONS: an assumption of something happening according to a narrative that you've created subconsciously. Usually caused by, rigidity, control (fear based), leads to resentment, and holds a person or experience accountable for emotional well-being." The post was making a comparison to, "NEEDS: shifting desires based on self-awareness and connection to an authentic self. Characteristics include: flexibility, adjusts quickly, leads to empathy, and is able to regulate emotions." The post was aimed towards relationships but it hit home with how I've been feeling about this weeks repeated open workout.

Truth is, I have a bad history when it comes to mindset health. When I was younger I had a coach who for a good portion of my hockey career, loved to rip on me. We're talking full blown screaming from the bench while I was on the ice. Every bad decision I made and every mistake was brought to light to not only me but everyone else in the fucking rink. The expectation that I developed to be the perfect athlete progressed into college and eventually into CrossFit. I think the reason I used to hate the open so much is because I set an assumption that I created subconsciously that I SHOULD be doing better than I was. And then, when I didn't meet that unrealistic goal, I ended up resenting myself, and finding every reason to explain why I didn't succeed said goal. I was definitely allowing those workouts (experiences) I didn't do well in to determine by emotional well-being. What I should have been doing was focusing on my NEEDS. My need to be realistic and self-aware of my strengths and weaknesses and being empathetic to myself when didn't do as well as I had hoped.

I'm not going to lie I was a little nervous when this weeks workout was announced. Cleans are not a strength. And I remember being SO SALTY about my score when I first did it 2016. This year the goal was just to do better. Not just doing better on my score card but, also how I talked to myself after the workout was done. Well, WE SUCCEEDED FAM, on both avenues. More reps and better self-talk. I mean I only got 2 more reps but, I was happy about those 2 more reps AND proud of the fact that I was OKAY with only getting two more reps. I mean not every workout can be like week 1 (I WISH). So, not only am I physically #fitterin2019 but, I am #mentallyfitterin2019.

Connect with YOUR AUTHENTIC SELF and don't create a narrative you cant uphold to.


Okay, so I though I had a really good recipe for you guys and well, it is good but not as macro friendly as I thought it would be. I made Thin Mints and Tagalongs but the Tagalongs were worse, ha! I mean I thought they were fine but not what I was expecting. And if I am being honest they were kind of a pain in the ass to make! Anyway, here is what I promised:

Thin Mints

Recipe Makes: 32 Cookies

Prep Time: 1 Hour, 20 Minutes

Cook Time: 10 Minutes

Pre Heat Oven to 350


1. 1/2 Cup Ghee

2. 1 Cup Coconut Sugar

3. 1 Large Egg at room temp

4. 1/4 Teaspoon Peppermint Extract

5. 1 1/2 Cup Dark Chocolate Kodiak Cake Mix

6. 3/4 Cup Unsweetened Natural Cocoa Powder

7. 1 Teaspoon Baking Powder

8. 1/8 Teaspoon Salt


1. 5oz Enjoy Life Dark Chocolate Chips

2. 1/2 Teaspoon Coconut Oil

3. 1/4 Teaspoon Peppermint Extract


Combine ingredients in a bowl and chill for 1 hour. If you have one, use a melon baller, I just used a spoon and they turned out fine. Bake in the oven for 10 minutes. Let cool. For the topping create a double boiler system. I just put the chocolate chips in a glass bowl and then put that glass bowl in a small sauce pan with water. Stir every few minutes. I applied about a 1/2 a Tablespoon to each cookie.

Macros for 1 cookie:

Total Calories: 93

Protein: 2g

Carb: 12g

Fat: 5g

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