Finding Joy Each Day

Today is our son’s 3rd birthday. We’ve been soaking up every minute, trying to spoil him in little ways, and doing what we can to make him feel special. And I’m not sure who’s having a better day - us or him. 

So far he’s been excited and covered in smiles when we wished him a happy birthday, when he told us he was big now that he was three, and when he got to pick out a donut to have with breakfast opened presents… followed by going outside to blow bubbles, video chatting with grandparents for them to sing to him, and wearing his new ninja turtles sweatshirt to his nap. 

And all day, especially reflecting back on photos of him growing over the last 3 years, I’m trying to soak it all in. I know in 3 more years I won’t remember every detail of today. I hope I’ll remember that he kept saying Hakuna Matata (more like Pumba-to-tada), the exact way his face lit up with each bubble he popped, and how hard he hugged me when he woke up. But likely, like other memories over the past 3 years, some of them will fade. What won’t is that he had a happy birthday and that I was filled with joy the whole day watching him. 

Today reminded me that sometimes I have to look for joy. My days get busy. Between coaching and behind the scenes business work, being a mom & wife, and fitting in a workout, there are days I don’t feel joyful. But usually, the option for joy is right there. Judah smiles and plays every day. When I workout, I love seeing your faces and getting to move and appreciate my body. Those moments, when I take the time to soak them in, bring me joy. 

Want to know what’s crazy? When I take the time or remind myself to soak in the little moments - I am happier. Happier for that day and when I reflect on my week - I find myself thinking “it was a good week.” And then I find more happy moments and my week gets even better!

It’s not necessarily that I had more high points one week or another, but that I took the time to notice them and to focus my attention on them. 

So here’s a challenge for you:

1. Starting today, look hard for little moments that bring you joy. Look for things that make you smile, thankful, or happy. Those moments/things/people - these positive highlights can change your overall attitude to be more positive. 

2. Write them down. If you’re not in the practice of noticing these positive good things - write them down and keep a list. 

3. At the end of your week - share your list with a friend. In our members only facebook group we do a thing called “Bright Spots Friday” where everyone shares highlights from their week with each other. If you’re not a member, try texting a friend to say, “I just wanted to share some positive highlights from my week” and then ask them how their week was. 

Enjoy finding your joy!
- Coach Harmony

Want to find joy in your workouts?

Come in and learn more about why we’re a happy gym with happy members.

Leaning into the Scary Things and Moving Past Fear

One of the main purposes of Ampersand is that we want to help you live your best life. We want you to experience and do the things that you have always wanted. Things like running a 5k, entering an obstacle course race, taking on that big hike or hunting trip you have always wanted to do. We can get you ready for any and all of that! That of course, doesn’t mean those things won’t be scary when you do them, but those nerves will remind you that you are ALIVE! Those things are worth preparing for and worth doing. 

Here’s what we have learned about leaning into the scary stuff, dealing with the stress, and enjoying an exciting life.

1. Your body responds very similarly to excitement and fear.

Think about it - your heart rate elevates, your blood pressure rises, your palms sweat. Have you ever felt that anxious feeling before the ...3, 2, 1, GO of a big workout, a race, or event? Were you scared, or just excited? 

Whenever we have an athlete in competition we always sit down for a pep talk before the first event. We talk about the things they can control and the things that they can not. We remind them to trust in their training. Then we ask them to think of those pre-event butterflies not as nerves, but as excitement to get going.  And to remember that those feelings will go away as soon as the workout starts anyway.

2. Anticipation is often way worse than the actual event. 

Have you ever been in the waiting room prior to a surgery? Or standing in line for the next obstacle during a tough mudder race? You sit there and mull over all the possibilities and all the outcomes. 

But often our brain’s ability to take us through all 56 possible worst-case scenarios is way out of proportion to what ACTUALLY happens. For many, they can spend days spiraling through these possibilities, and by the time the event starts they’re tired from running through it in their head and are worn out from worrying for the days prior.

Waiting, thinking, processing, and anticipating - those are always worse than actually DOING. If you have the chance to do the hard thing, do it immediately. Don’t give yourself time to think about it, and skip the anticipation. 

3. Put the event into perspective: Will you actually remember this in a year? 

No? Then it’s not worth the headspace. 

If you WILL however… then it is WORTH DOING!

Become your story!

Life is a series of experiences and those moments are the ones that stand out. Without these moments, you are ordinary. Try living outside of the norm and be extraordinary. Pick things to work towards, things that make your heart be a little bit faster. And work to lean into the fear and push past the stress of anticipation.

And remember: your experiences - whether you’re pushing your limits, or experiencing heartache - will make a great story that not only help shape who you are, but will likely help someone else in the future. Chase these opportunities and approach them as exciting opportunities instead of fearful events.

Inspiration provided by Chris Cooper at Catalystgym.com.

Why Real Gyms Don’t Look Like “Gyms”

We opened Ampersand in November 2014 with a private loan. 

The loan came from a mentor we’d asked to invest in us and our dream. After several attempts at a business plan, he finally said yes. He loaned us a fraction of what we’d asked him for and said make it work. Our loan was personally guaranteed, which means… whether you make it or not, you owe that money back. We felt like we hit the lottery, we were excited, but the risk was scary. We had to make it.

Our small budget (especially compared to what it would take to open a typical big box gym) was actually an advantage: Instead of focusing on all the fancy equipment and mirrors, we could only afford to buy the basic equipment and focused our efforts on our coaching and our community.

Since we didn’t have the means for a marketing budget, we relied on giving great coaching and the best experience possible to help spread the word about Ampersand! And that meant we had to DELIVER.

The day finally came. We got our equipment. We started painting, moving heavy flooring, and we got to work.

We made a lot of noise, we programmed fun workouts, and we got people FIT! 

We’ve been open for years now, and while we’ve upgraded some equipment, you still won’t find rows of “typical” gym machines. Instead, you’ll see people doing burpees, squats, pull ups, deadlifts etc… Because that’s what actually works.

When you come to our gym, you will see a lot of open space. You may ask yourself, “Why?” or “Where are all the machines?” Results require movement and movement requires lots of space! If you want to get fit or healthy you are going to be moving a lot and it doesn’t require fancy equipment.

Everyone who comes into Ampersand has, at some point, visited or been a member at another gym. When we sit down and talk about their goals and their struggles, almost all of them say, “I enjoyed it for a while, but I just didn’t see any results.” There were lots of things that drew them to those gyms… Maybe it was the fancy machines, or the super swole guy at the front desk, or it was the cheapest option… But eventually they had to make a decision for themselves, and that was to find a coach.

Real coaches, professional coaches… the ones whose livelihood depends on getting results for their clients use things like bodyweight movements, rowers, barbells, boxes, and most importantly science based nutrition strategies. They chose what works over what’s “typical”. They adjust workouts and movements to fit each client, based on their needs and goals. 

At Ampersand we have everything you need, and nothing you don’t.

You are in and out in an hour. No wasted time, no wasted space, and lots of coaching!

We are glad we started basic and focused on results. Because the results speak for themselves. Our clients are doing well and are far more fit and healthy than they were when they were at those budget big box gyms. We may not look like a traditional “gym” but thats part of our secret. Come in and see for yourself!

Inspiration provided by Catalystgym.com

The Happy Gym

Now more than ever, having a great coach is the key to staying healthy during these times.

At Ampersand we get it, the world has been turned upside down due to the COVID-19 pandemic and we want you to know that we are here to put the “happy” back into your day. Our goal is to make the time you spend in the gym the best hour of your day and we have all the tools to do that!

1. Accountability - The coaches at Ampersand are here to keep you connected through constant communication to keep you moving forward to your goals. Getting your workouts in is important, but so are things like proper nutrition, rest, and managing the stress of your day! Your coach is here to keep you in the right frame of mind and avoid those emotional reaches into the pantry!

2. Personalization - There are thousands of workouts that you can choose from online. But most of them are general and not specific. We understand that everyone is different and so are your goals. Having a coach sit down and talk to you about your goals before you even step into the gym ensures that our team is doing our best to help you achieve them. We’ll make sure that you stay on track and keep nudging you back onto the right path. (Ready to schedule a goal review session? Click HERE!)

3. Flexibility - Priorities can change, especially as you navigate different phases of life, and your coaches at Ampersand are here to change with you. A good coach will adjust and adapt your program to fit your needs. In these uncertain times your coach is here to adjust as you do.  

4. Creating better habits and healthy mindset - During quarantine you may have been sleeping in late, staying in your pajamas all day, struggling with your nutrition, and feeling worn down. By getting back into the gym, we can help you add structure back into your routine! Your coach can assist you with new planning tools, task and checklists, as well as introduce new ways of creating productivity and a positive mindset! Our staff checks in with our clients often to help you create the healthier lifestyle you have always wanted.

5. Community - Social connection is paramount these days. We have been isolated from people for a while and plugging into a group of likeminded people is important to your success. When you come to Ampersand you are not just a number! You are greeted by name and welcomed into our amazing community. Being happy means staying connected. In addition to regular communication about your fitness goals, we can also meet with you virtually (through phone, Zoom, or messenger) to chat or have coffee, and you’re invited to join any of our virtual and in person social events with the gym family!

Looking for some help? Reach out and schedule a No Sweat Intro today, and chat with your coach by clicking HERE!

Inspiration provided by Catalystgym.com.

BOOK A NO SWEAT INTRO AND MEET YOUR COACH!

State of Ampersand

We fell in love with CrossFit because of the community and the methodology. We loved that anyone and everyone from any walk of life could come together and support each other - to suffer through a workout, support each other, and become healthier versions of ourselves. We opened our gym in 2014 because we wanted to help people. We believed in the training methodology of CrossFit and we wanted to create a place for people to improve their lives with a supportive and inclusive community. 

We know that some of you may have seen news and social media posts about CrossFit CEO Greg Glassman's recent Twitter comments. If you haven’t, don’t feel the need to spend time looking into it. 

In case you don’t know how CrossFit works - Affiliates pay an annual fee for permission to use a name that describes a training methodology that produces great results for clients. That’s it. We don’t take direction from CrossFit Inc., we don’t pay royalties, we aren’t a franchise, and aren’t employees of CrossFit. We are free to operate completely independently, and create wonderful businesses that support health for all. Each gym owner has built a separate brand over a period of years, and their clients know exactly what they stand for. 

We will stand behind what we’ve built and our community that helps make Ampersand a special place for all of us. We hope that every single person who walks into our gym feels supported, respected and appreciated. 

Our goal is to help every individual become the healthiest and fittest version of themselves, and that has not changed. We hope our actions speak louder than one man’s words and louder than any statement or silence you hear from us. We believe the community that has been built - not just in our gym but globally in CrossFit - is bigger than the words of one man. His words do not represent every CrossFit gym, CrossFit athlete, and certainly not Ampersand. We have never tolerated racism, or injustice and it has no place in Ampersand. We will continue to be an inclusive community. We will continue to focus on coaching and providing you with a space to train and have the best hour of your day. Our passion is to help everyone to improve their health and wellness. “Everyone” should not have to be followed with a disclaimer that says regardless of race, age, gender, etc. 

We are evaluating our current relationship with CrossFit HQ (whether to continue as a CrossFit Affiliate).

Whether CrossFit remains in our name or not, our goal is to continue to support our community. To serve each of you, one by one, and put a little good out into this crazy world.

Please reach out to us personally if you have any questions, concerns or thoughts.  We are here to listen.

Sincerely,
Jeff & Harmony
Owners

Re-Opening Plan

Thank you to all of our members that responded to our reopening poll! Over 85% of you are ready to be back and we want to be sure we take all necessary precautions and actions to support both those of you that want to return as well as those that are choosing to stay home.

In case you missed it, the coaches recently spent the day deep cleaning the gym from top to bottom to get it ready. Watch the timelapse below or skip past for the reopening details!

View this post on Instagram

What great time to get our deep clean on! Every nook and cranny scrubbed and organized! #cleanestgym

A post shared by CrossFit Ampersand (@crossfitampersand) on May 14, 2020 at 7:17pm PDT

Re-opening looks different than pre-quarantine, so we want to outline what to expect. Please read through this blog in full and then reach out with any questions!

• Group classes will be limited for the time being to 10 athletes at any one time, inside the gym (excluding on-site Staff)

• There will be 10 dedicated workout stations (minimum of 6’ distance) with dedicated equipment and cleaning supplies. Equipment sharing will not be allowed.

• You must reserve your spot for class in ZenPlanner. There will be no more than 10 students allowed in each class for the time being. 

  • You can only book up to 23 hours in advance (and up to 1 hour before the start of class). 

  • You may only book one 1-hour class per day. 

  • If you reserve a slot and cannot attend, then you must cancel more than 1 hour in advance (no-showing will cause your ability to schedule spots to be put on hold temporarily and immediate future reservations to be canceled). 

  • Watch this video to learn how to reserve a class: https://youtu.be/ZmMU6WmpQpk

  • If you need additional help with reserving classes, please reach out!

• Personal Training clients will need to schedule sessions for outside class times.

• Please do not arrive more than 10 minutes early.

• We will take everyone’s temperature upon entering the gym. Less than 100.3 is the magic number. If your temp is at or above 100.3 for any reason (even if you aren’t sick), you will be asked to go home. 

• Each person will be checked in by the coach and assigned a workout station box. Only Staff will touch the front desk computer to check-in members. 

• Some equipment is reserved and only issued on request; please request any specific equipment on arrival to the on-site Staff.

• Wash your hands with soap and water or use hand sanitizer at arrival.

• As much as possible, we will try to keep the roll-up door open to help with clean circulating air.

• During class, you will receive coaching instruction on movement mechanics and intention of the workout. The on-site coach will answer any questions regarding the workout.

• At the end of the class, your workout station, including specialized equipment, must be disinfected using a dedicated station cleaner before releasing the station to on-site Staff.

• Sanitize or wash hands immediately after the workout. Please vacate the building after. If you want to visit, please do so in the parking lot.  

• Staff will additionally clean and sanitize between classes.

• Come in workout clothes to avoid using the bathroom as a change room.

• Avoid using the bathroom as much as possible.

• The lounge and kids area will be closed. Meaning at this time we will not allow kids to hang out during class. 

• The cubbies will be closed. 

• Bring as little belongings as possible to and store belongings at your workout station.

• Continue to adhere to state and local guidance as well as CDC guidance.

• Wash your hands with soap and water or use hand sanitizer at arrival.

• Avoid touching your face and avoid direct contact with anyone else inside the gym.

• Sneeze or cough into a tissue or the inside of your elbow.

• Disinfect your equipment before and after use.

• Consider using face coverings while in the gym. If you want to wear a mask, please do, but we will not be making them mandatory. Bring your own. If you don’t have one, let us know ahead of time and we will get you one.

• If you are high-risk, we encourage you to stay home. 

• Do not come to the gym if you have any symptoms of being sick, you are sick, or you if you have tested positive for the Covid-19 until you have clearance from your healthcare provider and are beyond the “shedding period.” If you have any symptoms we will send you home. 

• Do not come to the gym if you have been in contact with anyone who has been sick. If you have come in contact with anyone that has had Covid-19, you need to pass a 14 day quarantine period before returning. 

• Do not come to the gym if you have recently traveled until you have passed a 14 day quarantine period. 

• Contact and follow the advice of your medical provider.

• Please inform us about your condition should you become ill or test positive for the virus or anti-bodies so we can trace back any contact and take appropriate action.

• Equipment will be assigned to stations to restrict sharing. 

• Athletes will clean their station’s equipment off after use at the end of class using dedicated station cleaner. Spray and wipe down/scrub equipment using the spray and towel. Then spray and let the solution sit between classes.

• Athletes should wash hands after cleaning equipment and before leaving.

• Between classes, staff will spray any missed equipment, all surfaces the coach touched (keyboard, timer remote, mouse, pvc pipe, demonstration equipment, etc), all shared surfaces touched by athletes (bathroom surfaces, door handles, and spray bottles. Staff will replace towels at each station. 

• At the end of each day, Staff will spray down all equipment so that the solution may sit overnight. Staff will refill solution bottles if they are below ½ full, and spray or wipe them down before leaving.

If you are a member:

1. You will continue to have a coach regularly check in with you.

2. You can continue doing zoom workouts, follow along on SugarWOD or your custom programming, or some combination you work out with us.

3. We will continue to hold some zoom workouts through the week. Check your member emails or facebook group for the schedule.

If you are not a member and are interested in working out with us from home:

1. Please contact us for a No Sweat Intro (can be done via Zoom) so we can chat about your goals, past exercise experience, injuries/limitations, and discuss your options!

2. Click here to schedule a No Sweat Intro.

Kids will not be allowed to hang out during classes at this time as we do not have space for them to distance from each other. Please do not bring children with you to the gym at this time.

Saturdays are popular. Unfortunately, we are trying to maintain the guidelines of 6 feet social distancing, so we cannot hold the same size classes we might be accustomed to in the past.

1. On some Saturdays, we will hold 2 Saturday classes, one at 9:00 am and one at 10:15 am. 
   If both options fill up, we will reassess moving forward. 

2. On some Saturdays, we will have one park class at 9:00 am so we can have a bigger group and maintain distance.
   *Check your member schedule for more details*

1. If you have reservations about being out or in the gym, are at risk or are close to someone at risk, and decide to stay home and participate via online options, you absolutely have the freedom to do that and will not be criticized for that decision. Please let us know this is your plan so that we can continue to support you in your training and ensure you will NOT fall through the cracks. We are here for you!

2. We will adjust as guidelines change. This is a weird time and new guidelines and suggestions are released regularly. As such, we will adjust the above guidelines in the future and communicate those to our members via email and our members-only Facebook group.

3. If you are not a member of Ampersand, but are looking for a gym, or ready to get back in shape, please reach out to us for a free No Sweat Intro (click here). Intros can be done in person or via Zoom. Our Intro is for us to get to know you and you to get to know us - to see if we’re a good fit and if our training options can help you reach your goals.

Have a question we didn’t answer? Contact us!

MINDFULNESS MONDAY

MINDFULNESS MONDAY

I am not sure how many of you need to hear this, but you are doing a GREAT JOB and you are going to get through this.

We have been quarantined for a month now. Yeah, I can't believe it either. We have learned new things about ourselves and the people around us. Our patience, our habits, our tempers, our irritabilities, and our indulgences have reared their heads at us and for me at least, where I have let those things get the better of me, I see an opportunity for improvement.

I personally believe that this time, although stressful, can be a time that we are able to reflect on ourselves and commit to excellence.

I get it, our situations are all different... Some of us are still working. Some of you have been promoted to teacher. Kids are running around like crazy demanding all of your attention. Chores are piling up… You name it.

Personally I feel more busy than I have been since we first opened our doors at Ampersand. Squeezing in extra time for things may be difficult. So I encourage you to pick ONE thing you know will make an impact on your daily mood. Mood dictates EVERYTHING, and we have the ability to choose our mood and attitude.

Easier said than done, I know, so here’s an idea…

This week I encourage you to take time for yourself… wake up early, journal, pray, meditate, get your workouts in, plan your food, and take on this week full force. Prove to yourself that when the chips were down you continued to hammer at your goals and refused to let something like COVID-19 derail your focus.

Over the weekend I asked the coaches to share a mindfulness practice that they personally do to re-center and focus on their personal values. Mindfulness practices refer to the deliberate acts of regulating attention and focus through the observation of thoughts and emotions. Taking time to remind ourselves WHY we do what we do. A way to align our thoughts and our intentions and reconnect with your values.

Research has shown that people who participate in regular practice have experienced:

• Reduced Stress: Improved ability to manage stress

• Increased Focus: Improved ability to pay attention, focus and concentrate

• Improved Emotion Regulation: Reduced impulsiveness, improved child behavior (rowdiness, suspensions, expulsions)

• Increased Emotional Intelligence: Improved conflict resolution skills

• Increased Empathy and Respect: Increased empathy and understanding of others

• Increased Resilience: Increased capacity to overcome challenges

• Improved Physical Well-being: Increased engagement in physical activity

• Improved Creativity & Collaboration: Improved expression of creative arts.

Sounds great right? So let's start off this week with yours.

Do and Share your mindfulness practice below in the comments! Maybe you don't have one, that's OK... Borrow someone else’s. But if you do, I would love to hear what your practice is and why you chose it.

My hope for you this week is that you overcome stress, declutter your mind, keep habits, and come out of this quarantine better than when you went into it. When this all ends remember, life is going to take off. It won’t be gradual.

Work will start, it’ll be time for catch up, and everything is going to be moving at 100 miles an hour. Your MINDSET will be what carries you through.

CrossFit is all about preparing for the unknown and unknowable. That includes MINDSET.

Not sure what to do?

5 Simple Mindfulness Practices for Daily Life

https://www.mindful.org/take-a-mindful-moment-5-simple-practices-for-daily-life/

👆🏻Seriously, Click & READ THIS👆🏻

Update: CFA Closing Location - Moving Online! (Temporarily)

An update from Jeff and Harmony - Owners of CrossFit Ampersand

As the COVID-19 threat continues to grow, CrossFit Ampersand is participating in measures to do our part to help slow the spread of this virus.  It is a terrifying threat for a small business to close its doors to an invisible enemy, but as we have often learned throughout our lives, the hard choice is usually the right choice. Starting Wednesday, March 18th, we will close our physical location at 2248 Meridian Blvd Ste G.  We plan on staying closed for 30 days as directed by Governor Sisolak, however, this is subject to the spread of the virus. It very well may go longer.  

While our physical location may be closed, we are set on upholding our promise to help you get healthier, happier, and more fit, while staying connected to the community that inspires us everyday.  As many work from home during this time, maintaining your workout routine is crucial to not only your physical health, but mental health as well. So many of us find a positive stress relief from working out, and we want to help everyone we can to reduce their stress during these challenging time. 

During the shut-down, we have multiple options for you:

1 - Follow the "At-Home-WOD" programming on SugarWOD!  We will also hold live Zoom classes to lead you through these workouts, just as though you were at the gym. These will be mostly bodyweight focused workouts, with minimal to no equipment needed.  We will have our usual scaling options as well as the stimulus, points of performance, cool down stretches, and more, all led by a coach so you can see the movements done correctly and how they should be performed. You can participate live or recorded and even have your family join in with you. We HIGHLY encourage you to log your score!  This will help keep you motivated and in-touch with the community. Be on the lookout, we will be reaching out to everyone to see how their workouts are going! 

2 - Ask for tailored, at-home programming.  If you have equipment at home, or if you have a specific goal, or specific limitations, shoot us an email at (contact@crossfitampersand.com) The coach in charge of tailoring your programming will email/text you the workout of the day, and they expect to hear back from you how it went with a report.  The more communication during this time, the better the results will be.  

3 - Do you have kids or teens at home?  We'll also be sharing and leading some Kids & Teens workouts so you can do family fitness at home!  This is a great time to share your love of health and fitness with your kids (and get some energy out on a rainy day!). 

4 - Goal Setting Sessions are moving online.  We recommend every member do a Goal Setting Session every 90 days, just to check in with a coach about how your progress is going, and what we can help improve.  Being stuck at home is a great time to schedule a call and chat with a coach! We will either do these on FB Messenger, or a ZOOM call, these details are still being worked out.  

5 - If you need protein, vitamins, or anything else, stock up now.  You can pickup tomorrow, Wednesday March 18th, by appointment, or have us drop on your porch for you.  Additionally, we are placing a supplement order with Driven Nutrition for March tomorrow. If you have any supplements you’d like us to order, please reach out ASAP. 

As you all know, we are a small locally owned business. If your salary is guaranteed by your employer during this time we’d really appreciate your continued support as we all get through the next few weeks. This will enable us to take care of our coaches, who can then take care of you with remote coaching/accountability.  If you’ve been immediately hit financially please talk to us, and we will do our part to help you where we can.

This is an unprecedented time and requires unprecedented ideas to keep moving forward.  What challenged us yesterday, last week, last year, pales in comparison to today's challenges.  But we remain undeterred. This is just another challenge to overcome, and success in that challenge begins with a mindset and ends with teamwork.  We can do this. Join our online group classes, stick with your tribe, and continue to crush everything. 

We sincerely thank each and every one of you for your support.  

Jeff & Harmony

Recipe: Veggie Packed Frittata

Need a quick breakfast option that provides a good dose of protein and veggies? Make this delicious frittata ahead of time and microwave a slice in the morning for a fast and nutritious meal!

Veggie Packed Frittata

INGREDIENTS

• 7-8 oz of breakfast sausage, ground turkey, or other meat

• 6 eggs

• 6 egg whites

• 2 cups kale

• 1-2 tablespoons diced onion

• 1/2 cup chopped bell pepper

• 1/2 c asparagus (chopped into 1/2" pieces)

• (you can replace the above veggies with whatever veggies you want, like spinach, mushrooms, cherry tomatoes, broccoli, etc.)

• 1 tablespoon each: dried or fresh basil & oregano (or other herb of choice)

• 1/2 to 1 tablespoon salt (to taste)

• pepper (to taste)

• 1 tablespoon oil

DIRECTIONS

1. Preheat oven to 375.

2. Warm oil over medium heat in an ovenproof saute pan or cast-iron skillet. 

3. Saute the onions and meat until the meat is cooked through.

4. Add remaining veggies and cook until just tender.

5. Add salt and herbs

6. Give everything a good stir and ensure evenly distributed through the pan.

7. Do a quick beat of the eggs and egg whites, then pour into the pan. 

8. Do a quick stir to make sure everything is still even then let cook until the edges begin to set.

9. Finish the frittata in the oven for 10-15 minutes or until middle is just set and edges are a little brown. 

10. Enjoy! 

11. Store extra in the fridge for 4-5 days.

Alternate cooking options:

Finish on the stove - leave the pan on the stove, but turn the heat down to medium-low and put a lid on the pan until eggs are done in the middle. 

Oven safe casserole dish - If you don't have an oven safe sauté pan, follow steps 1-6. Then mix eggs and veggies and pour into an oven safe dish (like a glass casserole pan). Cook for 15-20 minutes or until middle is just set and edges are browned. 

Need breakfast for the whole week? Try doubling the recipe and cooking in two pans/dishes to last the week!

Healthy for the Holidays

Are you going to let 12 meals out of 213 keep your from starting your journey to a healthier you? What about finishing your year in a healthy direction?

Join us for Healthy for the Holidays challenge, where you will get support and accountability to stay on track!

Did you know that an average person gains 7-10 pounds of additional weight during the holiday months?

The holidays are a time meant to be enjoyed with family and friends; not to pack on the pounds!! Don’t let that happen to you! Let us spend 4 weeks together, where you’ll learn tons of healthy habits that can help you avoid those extra holiday pounds while still enjoying the holidays!

Our 4 week Healthy for the Holidays Nutrition Challenge begins on November 18th!

For $79, this nutrition challenge will provide you with:

• Healthy Habit Education (strategies you can use during the holidays)

• Weekly Nutrition Challenges/Goals

• Initial & Ending Weigh In, Biometric Scan, & Measurements

• Private Facebook Group

• Recipe Discussions and Tips EACH Week

• Mini-Workout Challenges

• Healthy Eating Guide

• Regular Accountability from Coaches and Other Participants

What’s holding you back? That’s equivalent to a few Pumpkin Spice Lattes a week. Give up on the lattes (all that extra sugar is bad for you anyways) and spend it on improving your health! Let’s do this together!!

Sign up here or message us with questions!!

Success Story - Illene

Ilene has had such an amazing transformation both physically and mentally. Her commitment and positive attitude are contagious! Check out her story here!

Will you be our next success story?

Will Lifting Weights Make Me Look Bulky?

Will lifting weights make me bulky?

As consumers of the media, we are constantly bombarded with images of bodies that are designed to look a certain way. From small and skinny to big and bulky, celebrities and bodybuilders alike, we see what we are told we should look like. That’s the thing… why is anyone telling you what to look like? What does healthy and happy look like on YOU? But I digress. Let’s talk about what this blog is about: lifting weights. Many people believe that lifting weights will make you bulky. That is so far from the truth. Lifting weights makes you strong. 

Sure, if you want to get big, lifting weights can help do that for you. That’s why people train a certain way, eat a certain way, and take certain supplements in order to get to a certain size. This is often known as bodybuilding. 

Women especially should NOT be limited to lightweights, cardio, and isolated machines. Aside from it being totally awesome when a girl can out-lift a guy, it’s even cooler when she can pick up her injured kid off the playground or pack the car with the giant cooler for the weekend getaway. Lifting weights makes you strong, and that makes life much more enjoyable. 

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Learn more about how we can help you reach your goals by booking a No Sweat Intro. Don’t worry, there’s no ‘sweating’ involved ;)

Recipe: Veggie Packed Asian Stir Fry Bowls

We all need a handful of quick recipes that we can turn to when our time is short but we still want a nutritious yummy meal. This recipe is packed full of veggies, easy to modify based on time, and delicious. Try it out and tell us what you think!

Watch and cook along with Harmony or skip below for the recipe and time saving tips!

VEGGIE PACKED ASIAN STIR-FRY BOWLS

INGREDIENTS

• 2-3 lbs Chicken breast or thighs

• 2-3 lbs Veggies of choice (such as: broccoli, cauliflower, asparagus, snap/snow peas, carrots, onion, bell pepper, baby bok choy, cabbage, baby corn, etc)

• Rice (white or brown) (or swap for cauliflower rice

• EVOO or oil of choice

• 1-1.5 cups Teriyaki sauce (or make your own!)

• Corn starch or arrowroot powder

• (Optional: rice wine vinegar, coconut aminos, soy sauce, honey, garlic, ginger, brown sugar, water)

EQUIPMENT

• Instant Pot

• Rice cooker or stove & pot

• Wok or large pan

DIRECTIONS

1. Get your rice cooking! I love my rice cooker. If you want to use your instant pot for the rice, you can do the chicken or rice first then the other. If you want to cook on the stove, that works too.

2. Add chicken to the instant pot. Top with 1-1.5 cups of teriyaki sauce. Optionally add some other spices/seasonings (like rice wine vinegar, honey, etc). Close the vent/valve, set to Manual, High Pressure, 10 minutes and leave to do its thing.

3. Add some oil to a wok or large pan and heat over medium or medium high heat (if shorter on time)

4. Chop those veggies! I like to chop them in order of the veggies I want to cook longest (like onions), so I can add them to wok as they’re done being chopped. Stir and mix each time you add a new veggie.

5. Season the veggies when they start to soften - salt, pepper, (optional: garlic, ginger) to taste.

6. When the instant pot is done, let it naturally release for 5 minutes, then open the vent and rapid release.

7. When the pressure has released, take the chicken out and either chop or shred using forks.

8. Thicken the sauce in the instant pot - turn to saute. In a separate bowl, mix 1-2 tablespoons of corn starch or arrowroot powder into lukewarm water. Slowly pour and whisk or stir into the instant pot.

9. As the sauce thickens, taste and adjust by adding any of the following: rice wine vinegar, coconut aminos/soy sauce, honey, brown sugar, garlic/ginger

10. Assemble your bowls and ENJOY!!!

FLAVOR CHANGES

1. Use fresh grated ginger, chopped garlic instead of powdered

2. Spice it up by adding sriracha or other hot sauce to the instant pot

3. Add a few tablespoons of peanut butter to the sauce instead of thickening with corn starch

TIME SAVING SWAPS

• Use bottled teriyaki sauce only (don’t doctor it up with additional things)

• Use a bag of frozen stir fry veggies instead of fresh - toss in the pan or microwave in a glass dish

• Pick up a rotisserie chicken at the store - pull all the chicken off the bones, give it a quick chop and call it good

• Skip making rice and just eat the veggies and chicken

• Double the recipe and use half for lunches throughout the week

• Double the recipe and freeze half for future dinners (freeze rice/veggies/chicken/sauce separately for easier thawing for feeding the whole family OR make individual servings and freeze for a quick meal for one)

How to Be a Beginner

Butterflies bounced around my stomach and I nervously spun my ring around my finger. I kept my eyes down so no one would talk to me. I whispered questions to Jeff about what to expect, what to do, where to put my bag and when to take off my shoes. I felt very uncomfortable and unsure. I’d wanted to try jujitsu for some time, but finally decided I was ready to try into my first class.

Last week, I tried Jujitsu for the first time. And for the first time in a while, I got a bold reminder of what it feels like to be a beginner — to be completely new. To swallow my fear, anxiety, and nervous thoughts and walk through a door to try something completely different and outside my comfort zone.

I’m sure I had similar feelings the first time I tried CrossFit (which feels like a lifetime ago now), but as I entered the jujitsu studio I kept reminding myself that everyone I was about to meet started as a beginner at some point in their life. That just like new members that enter CrossFit Ampersand for their first On-Ramp class, my nervous feelings were normal but weren’t a reason to turn around and run.

Being a beginner is uncomfortable.

Trying something new is uncomfortable. Especially when you’re in a group with other people that aren’t beginners or aren’t as new of a beginner as you.

My experience was a whole bunch of uncomfortable moments, including:

• Wearing the only loaner Gi (uniform) that they had in my size, that just happened to be BRIGHT PINK (while everyone else was wearing white, blue, or black).

• Feeling like I’m putting another student out when they were paired with me to practice some drills and they literally had to teach me the entire time.

• Apologizing over and over when I did a move wrong and had to restart and try it again.

• Laughing nervously every time I’d forget the next step of what I was supposed to be trying.

• Feeling the eyes of the entire class on me when I was introduced as the new member (as if being the only one wearing a bright pink uniform didn’t help me stand out already!).

• Smashing my body into the bodies of a few complete strangers. Hi, I’m Harmony, let me hug you with my legs. Oh and here’s some of my sweat.

• Being asked by one of the instructors if I had learned to “horsey,” if I remembered what position was “guard,” or if I had drilled “blahbidy-blah (insert-other-technical-jujitsu-term-that-I-can’t-remember-here)” and staring back with a blank face

• Hearing "Just do what feels natural” while being folded up like a stepped on spider as my opponent stretches one arm and one leg in opposite directions and simultaneously traps my neck in their arm and continues to press my entire body into the floor… *nervous laugh* nothing feels natural to escape, except that wriggling motion I tried which clearly made my position even worse. LOL.

BUT… I LOVED IT.

Once I decided to take it one minute at a time and allowed myself to be a beginner, it was awesome.

Everyone was encouraging and helpful. They didn’t care that I didn’t know what things were called or that I didn’t magically pick everything up after being shown once — because they weren’t expecting me to. They helped me over and over. And I accepted the help, thanked them for the help, and asked for help when I needed it.

I was still uncomfortable because it was new. But it was a really fun experience. And the fun new experience outweighed the nervous uncomfortableness.

Stepping back into CF& as a coach made me reflect on my beginner jujitsu experience and reminded me of a few things:

1. We should try new things, and regularly. Our life is made up of our experiences. Every time we try something new it expands the boundary of those experiences and makes life more interesting, more relatable, and you become more adaptable to future challenges/experiences. So try a new sport, a new hairstyle, accept the invitation to that class your friend asked you to try, or book an appointment for some activity you’ve always wanted to do but were too scared. If you have been curious about CrossFit and wanted to try it, do it.
   

2. Allow yourself to be a beginner and be okay with being uncomfortable. You can be uncomfortable and still learn and have fun. Every time you repeat the process you move away from beginner towards novice then eventually expert.
   

3. Remember that everyone who is an expert was once a beginner and at one point, started where you are.  When you join in on a group class, no-one is judging you for being a beginner. You aren’t expected to master anything in a day. Give it time. Accept and ask for help from those who are further along from you.
   

4. Bring a friend. All new experiences are a little less daunting when you have someone you trust by your side experiencing it with you.
   

5. Take small steps. At CrossFit Ampersand we start with a No Sweat Intro, which is a one-on-one chat with a coach where we discuss your goals, tour the gym and talk about how we can help you reach your goals. Then for most people they start with a few one on one personal training sessions (On-Ramp) before starting group classes. We teach them the movements they’ll encounter in class and ensure they can move safely. This helps buffer those beginner feelings and make joining in a little less daunting.
   

6. Take action. I wish I had tried Jujitsu a year ago. I think back now to all those times thinking about telling Jeff I wanted to go in. All the times he asked me to try it and I shrugged it off (even though inside I wanted to go). If I had said yes — if I had ignored the anxious fear — I would have been doing it for a year now and be out of the early beginner stage already. But I’ve started and now I’m already on my 4th class!
   

Interested in trying CrossFit?

Julia's Success Story

At Ampersand we are about changing lives. Julia is committed to herself and has a new outlook on life! We meet everyone where they are and assist them in smashing their goals, just like Julia!

Meet our next Intern, Erica!

Hello there! My name is Erica. I am the oldest of five kids and a Northern Nevada native. Upon graduation from Boise State University with my BBA in Marketing, I moved across country to explore the beautiful state of North Carolina while working as a digital marketing specialist and obtaining my TEFL certification. After spending a year backpacking through Latin America while working as an English teacher, I am back in the USA pursuing my passion for health and wellness. 

I grew up a competitive swimmer, but love to try anything and everything active. I have competed in numerous events, including Ironman 70.3 Boulder and multiple marathons. I found CrossFit in 2015 and fell in love. It is unlike anything I have ever done and challenges me in new ways everyday, both physically and mentally.  I tried my first CrossFit competition the same year I started and ended up winning New Kids in the Box. I was hooked!

From teaching swim lessons to fitness classes at university, I love sharing my passion with others. It only made sense to become a CF coach. I am a forever student, ready to learn from those willing to teach, and ready to teach those who are willing to learn. 

Meet our next Intern, Janine!

Hi, I'm Janine and I've lived in the Carson Valley since 2006. My passions are my family, hiking, backpacking, and helping people find meaning and health on all levels. I have formal training as a yoga instructor and taught for several years in the Lake Tahoe area.

The discovery of CrossFit Ampersand came along for me in August 2017. I feel very fortunate to have our Box be my first exposure to CrossFit. I enjoy sharing the benefits of CrossFit and am committed to furthering my training in this field. I love that just about everyone can benefit from CrossFit... from the grandparent to elite athletes and everyone in between. Increased strength, power, speed, cardiovascular/respiratory endurance, flexibility, stamina, coordination, agility, balance, and accuracy benefits everyone of us!

Our training in the gym makes our lives better outside of the gym. My favorite thing is when I do something outside the gym that I wasn't previously able to do prior to joining CrossFit Ampersand. I look forward to hearing about what that is for YOU!

Meet our Intern Eli!

Hi I’m Elisha! But most people call me Eli. I was born in Lake Tahoe, but I’ve lived in Nevada my whole life. During my High School career, I played Football for 2 years and I wrestled for part of my Senior year. I took 2 years of a Weight Training class that implemented the CrossFit methodology.

I am currently studying Kinesiology at the University of Nevada, Reno to become a physical therapist or athletic trainer. I always like working out with other people and I am always ready to make a new friend! I’m a born again man who loves Jesus and I’m always seeking truth and knowledge through the Bible. My favorite hobby is photoshop and I like to draw cartoons from time to time.

CrossFit is my passion. I started CrossFit sometime during the summer of 2017. I used to be a bodybuilder who loved lifting weights, but I was lacking in so many other areas of my fitness. Then, one day, my weight training teacher showed our class a video called, “The Test of Fitness” (I highly recommend watching it). After watching the video, I was immediately hooked on CrossFit. I completed my CrossFit Level 1 Course on January 27, 2019.

I wanted to get into coaching because I love helping other people. I’ve found a new interest in helping athletes to improve their fitness and their lives for the future. I am constantly learning new things and always ready to help!

Say Hello to Isaiah!

Hello! My name is Isaiah. I have grown up in Gardnerville and have loved it! I am a Nevada boy and it is hard for me to think of calling anywhere else home. I have a big family and many friends some of which are as close as family.

I have been doing Crossfit since May of 2018 and have loved it. I have worked out for many years, but it wasn’t until last year (2018) that I decided to try Crossfit. I have been having fun with it ever since!

I got my Crossfit Level 1 within a few months of starting Crossfit, because I knew that I wanted to coach someday.

It is refreshing to watch people at the gym crush their goals and push themselves to be better at life. I look forward to seeing more of that as Crossfit Ampersand grows and flourishes.

Meet James! Intern Extraordinaire!

I am a Texan transplant at the age of five, so I claim the Carson Valley as my home. I've tried to leave multiple times but always come back. Nevada is just so free and open! Tahoe and the mountains really help keep life in perspective. Getting to see the stars every night and I love being able to hike, climb, camp, snowboard, hit the beach or fish at anytime I want.

I also love taking photos of nature, moss and little ecosystems. Drawing has been a passion of mine since I was a child.

I've always been competitive, but my fitness journey began with sports. I played football from age 12 till I was 19 and ran track all through high school and have trained in numerous other sports just for the fun. I was never the most talented, so i had to train harder to actually play or get noticed. My coaches gave me a good base of understanding of my body and fitness.

I had been coaching throughout my playing career and continued coaching football after it ended. I still lived the training aspect more so I started training kids on the side getting them ready for the season and helping at camps. Between my own training and coaching youth, I decided to try personal training. There was a lot within the industry I just didn't agree with at the time and didn't quite fit the mainstream fitness mold.

Around then I was trying to join the military and started developing my own programming to fit the skills of the job I was going for. What I developed worked, but then I found CrossFit. Compete in and coaching CrossFit was my new passion. It had everything I wanted. Torturous workouts, full body movements, heavy lifts, could coach anyone and everyone, no mirrors or squat racks being used for flexing sessions, growing in knowledge was encouraged, and it was FUN!

What really hooked me was the community! In sports, supporting the community was essential. As an athlete you are to uphold the best in people and represent the best of the community outside yourself and the team. Without it, you have no team. You have no athletes. Your coaches are useless. The mainstream industry was way more individualistic. I missed that while trying to find where my life was headed and doing it in my own was terrifying at the time. In CrossFit everyone is an athlete and capable of the same great things and each of us is there to support their journey as well as pursue our own.

At Crossfit Ampersand after 8 years in the sport and 3 boxes. A gym that has everything that got me into CrossFit is my home. The community support in this gym helped motivate me and helped me rediscover my passion for fitness. Helped put myself out there in ways I hadn't before. I look forward to returning the favor, helping people move and live full lives, building this community further and of course having some fun!