Friday Night Lights 2023

Friday Night Lights 21.3 shot by Andrew Schrock of SchrockMedia

Fright Night Lights Starts February 17th

What is Friday Night Lights?  

It all starts with the CrossFit Open

The CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6.

The open will bring out the best of you, challenge you, support your peers, and create unforgettable memories during this worldwide event.

Each week have a talk with your coach to make a game plan.  Each workout will have its own unique challenge, we will help you scale accordingly, so you will get an awesome workout.  If you are signed up for the open you will have to choose your scale based on the rulebook and what is best for you.  

Friday Night Lights is our way of celebrating the CrossFit Game Open at Sycamore CrossFit. 

Each week on Thursday night CrossFit will announce that week’s workout.  The announcements are thrilling because we have no idea what they will be.  Also, CrossFit lines up several elite athletes to do the workout moments after it is announced.  This can all be viewed on the CrossFit Games youtube channel. 

Thursday Night we will set up heats in Wodify, so there will be no class times on Friday evening, rather there will be heat times you can sign up for.  There will still be class times at 5:30, 7:00, and 9:00 AM and noon if you are unable to make an evening time.  We really hope you are able to join us.  It is so much fun!!!!

There is no additional cost to join us!  Come do the workout, and invite your friends or family to watch, and cheer you on.  

We will have a shirt available in the virtual store and some really neat opportunities announced along the way!  

If you have additional questions reach out to Coach Eric, Hannah or Carl 



Jen initially signed up for nutrition coaching with the goal of looking and feeling better in her clothes. What Jen probably didn’t expect was the impact our nutrition program was going to have on all aspects of her life. In just four short months, she’s dropped 18.5 lbs, 2.4% body fat, and 7.5 inches. As you read about her non-scale victories, you’ll realize she’s gained SO much more!

What has been integral to your success in working towards your health and wellness goals?

Accountability with Emily!  This has been such a supportive, non-judgmental and positive experience.  The learning process of adding habits and tracking them in the app has been empowering and created so much more of a balanced life and healthy relationship with food than any of the elimination of carbs, calorie counting, etc things I’ve tried in the past.  Having someone there to talk through the new habits and understand what’s working and what’s not working for more than just a few weeks has been integral. 

What are some non-scale victories that you’ve experienced during nutrition coaching?

Energy, motivation, and improved mental health are the top ones for sure.  No afternoon crash and I’m way more motivated to get out of the house and be active with my boys.  Can’t forget the bonus of not having to think so hard about what clothes I want to wear everyday because things just fit so much better.  (My initial goal haha that’s changed into so much more now) My confidence has increased dramatically. And not just physical confidence.

What advice would you give someone who is considering the nutrition program, but is afraid to sign-up?

Just do it!  The investment and benefits far outweigh the hard work and cost.  Having someone 💯 in your corner and encouraging you while you do hard things is empowering!

Our nutrition program is individualized to meet our client’s specific needs. Like Jen, the accountability of our program can help YOU remove obstacles blocking you from your current goals and create systems for success! Sycamore CrossFit is proud of Jen’s growth throughout her nutrition journey and can’t wait to see what the future holds for her. Keep up the good work, Jen!



Kelli started nutrition and personal training in January – less than two months after completing her last round of chemo.  When she first started, she was exhausted, but ready for change. Her journey began with very basic habits and within a week she had already noticed a difference in her energy levels – which is one of her biggest bright spots. It has been rewarding to watch her stack habits, gain confidence, and completely change the trajectory of her health!

Over the past 9 months, she’s dropped 31.7 lbs, 4.5% body fat, and 17.25 inches!

What has been integral to your success in working towards your health and wellness goals?

I think first it was prioritizing myself. I had said for so long that I couldn’t care for others unless I took care of me, but I wasn’t living that. It was also about gaining some momentum and confidence which is what SCF did for me. I knew I wasn’t in a mental space to do it myself after being diagnosed with breast cancer at 33. Admitting I needed help and getting it was crucial. Consistency was also key. It was so easy to do well for one day or two, but then I’d fall off. With Emily’s help, I was able to find consistency and I started to feel that spark you get with feeling better. I wanted that to continue. Consistency brought meaningful change.

What are some non-scale victories that you’ve experienced during nutrition coaching?

Not all victories are on the scale! Body composition changes are unique and even during weeks when the scale didn’t move, I saw differences in how I looked and how I felt. The greatest victory has by far been my energy levels. I had just accepted feeling lousy as normal, and once I realized how good I could feel, it made it easier to stay consistent. I’ve put my wedding rings back on. I’ve fit into jeans that I’ve been keeping in the back of my closet for years hoping I’d fit into again. I’ve traveled and spent the entire trip active rather than sedentary. I look forward to the gym. I get more done in a shorter amount of time. I’m happier. The list really goes on and on.

What advice would you give someone who is considering the nutrition program, but afraid to sign-up?

I was terrified to get started. I thought I was sort of a lost cause. But I quickly realized that no matter what state of health I was in, Emily and SCF would take it step by step with me—breaking it down, making it simple, and helping me form lasting healthy habits. I guess my advice would be to just have a conversation with Emily or Carl. You will walk away with an understanding of how to fuel your body and not feel hungry all the time. And sustain it, which is the best part!  And most importantly, the SCF community is 💯. Supportive, kind, fearless. Top notch humans. There’s nothing better than being surrounded by that.

Kelli’s story proves that incredible things can happen when you make time to fuel your body with adequate, whole food nutrition and incorporate strength training. Keep up the good work, Kelli! Sycamore CrossFit is both inspired by and proud of you!!


Mindful Vs. Restrictive

Are you an all or nothing type of person, especially when it comes to the holidays?

Do you say things to yourself  like “I already blew my diet so I may as well keep going and start again next week” or “I won’t be able to stay on track this holiday season so at least I can enjoy it”?

Pause for a moment and reflect on how that approach has been working for you. How do you feel mentally and physically afterwards?

Most people will agree that it hasn’t helped them reach their goals and they don’t typically feel energized or motivated with the all or nothing approach.

Let’s try an exercise this holiday season to break the cycle– I promise it is simple.

This year be more mindful  and less restrictive with your choices. Yep that’s it.

You may be thinking– I have no clue what you mean. Here are two examples below:

  • Passing on a treat because you are full or you would rather have something else instead of passing up on things completely.
  • Enjoying a slice of pie because it is your favorite or it’s not something you would make for yourself instead of scarfing it down because it’s there for the taking.

We know that support is key in reaching your fullest potential, so if you need support please let us help.  All you have to do is Book a Free Intro or Apply for Coaching >>>HERE


Try this Starbucks swap this Fall

Do you love pumpkin?

For many people pumpkin brings feelings of warmth, comfort, and maybe even good memories as it lights up your taste buds!

Sounds amazing right?

Did you know that most women should not be consuming more than 24g of added sugar per day and men 36 g of added sugar per day?

Wait– where did that come from, weren’t we just talking about pumpkin??

If the headline didn’t give you a warning on what this blog was going to talk about– here it is.

The grande Starbucks Pumpkin Spice Latte has 39g of added sugar 🤯 and 17g of fat.  Makes you want to just skip it right?

Instead of just skipping all that yummy goodness and good feelings we have the perfect swap for you! Try making a Healthy homemade pumpkin latte!

Recipe here:


Shift Your Mindset Today!

Have you ever heard that you are what you THINK you eat?

Recent literature reviews have shown that there is a direct correlation between mindset with the amount of food consumed as well as the quality of food chosen.

For example, have you or anyone in your inner circle ever said “I am just a picky eater?” According to what we are learning about having a growth mindset, when we resign ourselves to being a picky eater we limit ourselves to being open to the idea of even trying something new!

Here is another example– I think we have all been guilty of saying “man this workout is going to suck.”  

Once again, we just limited ourselves to accepting the “fact” that we are going to have a crummy workout when in reality we could have a very enjoyable workout. Not to mention if we say it outloud we could have just set the stage for our workout buddies to not enjoy the workout too.

When it comes to our mindset we can easily limit ourselves and “predict” our own outcomes OR we can try to shift our inner and outer dialogue.

So here are two things to try:

Instead of saying: I start the day off with green juice only, to restrict calories.

Try this: I feel best when I start the day with a healthy, balanced breakfast.


Instead of saying: I was still hungry, over-ate and ruined my whole day.

Try this: I felt so good today, I deserve a healthy sweet treat.

Give it a try and let us know what you think!

If you are looking for accountability to reach your personal health and wellness goals we can help all you have to do is Book a Free Intro



New Group CrossFit Schedule

Our group crossfit schedule is chaning in September. Please review the white Wodify app for an updated class schedule. Attached is an image of the future week.


Don’t break them–Replace them!

Do you have habits that you really wished you didn’t have?

I think we might all have at least one.

When thinking about habits we love to say that we need to break them. In reality when we try to break a habit we are far less successful because that habit is ingrained into our brain- literally! One way we know will increase the likelihood of diminishing that unwanted habit is to replace

So instead of trying to break those habits let’s talk about some ways to replace them.

Here are 5 examples of how to replace a habit.

Instead of:Try:
 Sitting looking at a screen all day ——-> Take a break and go for a walk
Comparing Yourself——->  Recognize that everyone is unique
Scrolling through social media at night——->  Read a book before bedtime
Wanting to lose weight ——>  Start wanting to be healthy
Dweling on the past and worrying about the future —–>  Practice mindfulness, presence & gratitude

When replacing habits it is best to set yourself up for success by finding a way to remember to replace the habit, adjust your environment to make it easier to do, and  to celebrate your successes.

The biggest challenge is sticking to it– that’s where accountability is essential! If you don’t have that person in your life to focus on YOU and achieve your goals I would be honored to work with and be that person.

Book a Free Intro or Apply for Coaching >>>HERE


Plant-based that Packs a Punch of Nutrition

Have you tried including plant-based recipes in your meal plan for the week?

Having a plant-based meal can keep things interesting if it’s not your preferred daily  eating style. One of the most tasty ways with a punch of nutritious benefits is our Buddha Bowl Recipe.

Screenshot this recipe to include in your next meal plan. Did I mention that this recipe is great for meal prep too?


  • 1.5 cups brown rice cooked
  • 1 head broccoli chopped
  • 2 medium sweet potatoes
  • 1 tbsp olive oil
  • 1/4 tsp sea salt
  • 1/4 tsp paprika
  • 1/4 tsp black pepper
  • 1/4 tsp garlic powder
  • 1/2 cup frozen edamame
  • 1/2 cup purple cabbage sliced thin
  • 1 tbsp Tahini Power Sauce (see separate recipe)


  1. Preheat oven to 350 degrees.
  2. Line baking sheet with tin foil and add sweet potatoes, chopped into bite size pieces. Drizzle with olive oil and seasonings. Place in oven and roast for 35-40 minutes
  3. As potatoes are cooking, prepare brown rice according to package directions.
  4. Add olive oil to a medium sauté pan and add broccoli, edamame, and cabbage. Sauté for 5-8 minutes until cooked.
  5. Once everything is done cooking, assemble 1⁄4 of each ingredient into a bowl.

We recommend topping this dish off with the  Tahini Power Sauce recipe.

If you want to see how EASY this dish is checkout the cooking demonstration HERE.

Let us know what you think about this recipe after you make it!


Keeping it Basic!

Do you find yourself over-complicating things when it comes to your nutrition?

Feeling frustrated over what you are putting into your body and planning your meals is more common than you think. Instead of putting so much pressure on yourself to be the “perfect” eater, try keeping things basic.

When planning your lunch or your kid’s lunch (school is coming back into session soon), think about choosing whole food options and including a source from each of the following categories:

Greek YogurtCucumberPearOlives
Deli HamBell PepperBerriesCheese

Choosing something from each category will help ensure that lunch is not only satisfying but also provides plenty of variety and nourishment. Just know that these categories are NOT limited to the food in this chart. You can add any of your favorites to the list too.

Remember to keep it basic and balance your meals out. Take a screenshot of the chart and save it for reference so you have it as a tool when you need it.

If you find it difficult to stay on track with a simple nutrition plan, I can help. Sometimes you just need a fresh set of eyes and a friendly reminder of basic tips to relieve stress and frustration around your food choices.

All you have to do is Book a Free Intro or Apply for Coaching >>>HERE