Fluffy Buttermilk Pancakes
If you’re looking for a great comfort breakfast food with a protein boost, you definitely don’t want to miss this recipe! Pancakes are made…
Category: Blog
Strength, Confidence, and Freedom: How Amazing 12 Changed My Life
Since completing the Amazing 12 program at Original Strength Institute in August, I’ve been asked about my experience. How was it? Did I like it?…
5 Mindful Nutrition Habits to Focus on During the Holidays
The holidays are time spent with family and friends. They are filled with hope, love, joy, and laughter. They are filled with tradition and delicious…
Tormented, Miserable, Exhausted, and Hungry
I started taking gymnastics when I was 5 and even then, I felt like my body was different than those around me. I felt bigger,…
Chicken Pot Pie Soup
Nothing says cooler weather like a warm bowl of soup. In our house we have a few soup staples that regularly rotate through the menu.…
Fueling Your Athlete
One of the most important things about being an athlete is how you fuel your body to perform. Summer is coming to an end which…
Finding Motivation To Change
Our motivation for making a change has to be stronger than our motivation for remaining the same. This seems simple and straightforward enough, so why…
Motion vs. Action
A few years ago, I read Atomic Habits by James Clear, and it’s a book I come back to on a regular basis. In Chapter…
Benefits of Zero Drop Shoes
Our feet are our foundation. As OSI Coach Tristan Phillips says, “most people ignore their feet until they hurt.” Then, they’re all we can think…
Strong As A Mother
About a year ago, I saw a woman wearing a shirt that read ‘Strong As A Mother’ and I immediately wanted one. For a brief…
Kettlebell Hike Pass
We’ve started a new training block at OSI, which means a new set of exercises designed to make us stronger by the end of the…
All Weather Strong: How to Live Outdoors in an Indoor World
“The circadian system is trying to figure out where you are in time. This 24 hour clock in your brain that needs to be synchronized…
Three Training Musts That Most Runners Miss
The need for cross training and the value of proper shoewear have been ingrained into the minds of competitive athletes and weekend warriors alike. But…
3 Tips to Achieve Those Elusive Results in the Gym
Tell me if you’ve heard this one before. Man/Woman is tired of being unhappy with the reflection looking back at them in the mirror. They…
Have you (re)claimed your SuperPowered Self? : 3 Ways to Test Your Power
When it comes to movement and expression, power is the top of the pyramid. To express power you must have a solid, injury-free movement…
Almond Coconut Bars
One of my favorite combos is coconut and almond. The salty, nutty flavor versus the sweet of coconut. My life is always changing and super…
Setting Aside Quiet Time – 5 Minutes of Bliss
Setting Aside Quiet Time – 5 Minutes of Bliss With the busyness of life we are always on the go. Make breakfast for the kids,…
Improve Your Brain Health: Alzheimers and Brain Health Awareness Month
Have you ever noticed that as the years go by, the things that we do routinely sometimes actually turn into ruts that stop challenging us?…
Stop Stretching “Tight” Muscles!!
Constantly stretching your tight muscles? Well, stop the madness! Stretching has been a hotly debated topic for decades. Conventional wisdom maintains that if a muscle…
6 Warning Signs of Burnout
Six Warning Signs In our own delusion, we believe that we can sustain driven effort without reprieve. This isn’t to say that we shouldn’t aim…
How breathwork changed my life
If you can’t breathe there, you don’t belong there. This is a guest post originally shared on Forest Coaching and Studios website by our friend,…
Improve your Sleep by Renewing your Rhythm
Sleep is not only part of a healthy lifestyle – it is the foundation of one. Getting a good night’s sleep is incredibly important for…
Help your aging parent enjoy their golden years
I’ve had some conversations recently with some of my Generation X friends that got me thinking about my own parents. They’ve been gone for a…
Powerful Lockout
The pinnacle of double kettlebell training is a powerful lockout. Exercises like the military press, push press, and jerk finish with an intentional fixation of…
“It’s my Piriformis!”
Have you heard? It’s all the rage! Everyone’s doin’ it! What is it?? Well… it seems that everyone has got a Piriformis Syndrome going on…
Happy Pi Day
Happy Pizza Pi(e) Day that is! What better way to celebrate Pi day than with a pizza pie. We love nothing more than a good…
SuperPOWERed Part 2: HOW to train for explosive power at any age
So HOW do we safely train for power? If you haven’t already, please check out Part 1 of this series on WHY we want to…
Your Part in ‘Active People, Healthy Nation’
Active People, Healthy Nation Have you heard this tag line before? Neither had I until I read about the prevalence of inactivity in the U.S.…
SuperPOWERED for Life: WHY you should train to be explosive
Authentic, explosive power. This is the one quality of human performance and ability that I think is least understood and undertrained. Not the kind of…
How to Become Crashproof
Learn more about how to become Crashproof and get WinterSport Ready at our upcoming webinar on Wednesday, Jan 5th at 7:30pm ET. We get it,…
Arthritis: What is it really and how to avoid it
Arthritis! We’ve all heard of it. But what is it and how do we avoid it? Understanding Arthritic Joints Arthritis, or specifically osteoarthritis, is a…
What is Kat Eating? Vol. 5
Meal Prepping Tips and Tricks Meal prepping is a simple way to simplify your nightly routine and keep your eating on track. You are more…
REST: The Importance of Rest During Training and How to Know If You’re Getting Enough of It
How many times have you, in the course of your training either told yourself or been told by a training partner to “push through it”…
Carnivore’s Bone Marrow Stew
Becoming Carnivore-ish After years of trying just about every diet (beware of this 4 letter word!) out there and struggling to keep up with all…
What is Pressing RESET?
Press Reset. It’s a common phrase used in every video of our video library, and is what so much of our training programs are built…
Free at last!
For over 2 months I’ve been stuck in either a cast or a boot after I tore my achilles playing rec league softball with our…
Avocado Feta Dip
I don’t know about you, but we’re always on the hunt for deliciously healthy recipes and if it contains avocado, it’s usually a win! Our…
Make it Awkward: How to use odd objects for a supercharge
When I was starting out, I was all about the “Iron Game.” And if you’re into the gym, I bet you know what I’m talking…
Ancient Strength: The Way of the Stone
“No citizen has a right to be an amateur in the matter of physical training… What a disgrace it is for a man to grow…
What is Dry Needling?
So you’ve heard about Dry Needling, but don’t know exactly what it is? You’re not alone and that’s why we asked our friend and OS…
Motherhood Taught Me To Press RESET
It’s close to Mother’s Day and I’ve been reflecting on my journey as a mom. I’ve learned so much so fast and I found answers…
Myths and Legends of the Neutral Spine Position
A long time ago in a galaxy far, far away people picked up things off of the ground without thinking about it or obsessing about…
What is Kat Eating? Vol. 4
Time to bust out the grill and make some kebobs! Nothing says ‘hello spring!’ like the sound of kids playing outside, longer (and warmer) days…
4 Keys to Successfully Getting Ripped
It seems to me that a lot of times when a person finally hits that breaking point and decides to buckle down and get to…
Walking Unicorns
Indian Clubs are great tools for shoulder, elbow, and wrist health. Really, they are fantastic for building a stronger and healthier nervous system. The circular…
You’re Either Really Strong or You’re Lazy
This one time, at kettlebell camp… This is a true story, to the best of my recollection which means it’s close to accurate. Several years…
What is Kat eating? Vol. 3
Shredded Chicken: How to Make It & What to Do With It? Shredded chicken is easy to make (in a variety of ways) and even…
Carry On
When is the last time you saw a fresh little, wobbly headed baby? They seem fragile, although they are more resilient than all get out.…
Can You Design Your Body?
What if you could design the body you wanted to have? Would you build it? If you could create a body that suited your desires…
Exercising After Injury
Is Dry Needling the same as Acupuncture? Where to begin our re-entry to the gym (or your sport)? A large portion of us let fear…
How Do I Get Winter Sports Ready?
Let’s take a moment and think about a topic that you probably would rather not think about. The risk you take on participating in a…
What is Kat eating? Vol. 2
In our house, if we dont meal plan, we dont eat. Okay, maybe its not that dramatic but its pretty close; things just get weird.…
What is Kat eating? Vol. 1
Just because the holidays are upon us doesn’t mean our daily meals need to be holiday-themed or dunked in chocolate. We’ve got about two weeks…
Your last nerve- The difference between sciatica and back pain
Are you on your last nerve? So you have pain in your lower back and butt. Maybe it’s radiating into your thigh, your calf, or…
Kat’s Must-Try Thanksgiving Go-To’s
Thanksgiving is my absolute favorite holiday of the year. Its the one time of year I normally get together with my extended family, we eat…
Meditation
Do you meditate? If not, it might be something you want to at least consider. Before you walk away, hear me out. You may have…
Three Reasons to Crawl that Youve Never Thought About
Im a fan of crawling. If youve read any of my books or seen many of my movement videos, you have probably guessed that. But…
Play Like Your Life Depends on it (because it does!)
We dont stop playing because we grow old, we grow old because we stop playing -George Bernard Shaw When was the last time you…
The Freedom of Fasting (But not the fasting you’re thinking of)
Have you ever learned a huge lesson but it didnt take at the time? I once learned a valuable lesson, one that I should have…
Navigating Unchartered Waters
Oh, hi there, I’m Coach Laura from OSi and like many people around the world right now, Im at home. My entire family has been…
The How and Why – On Checking In With Yourself
Hey guys, Coach Jamey here! I you have taken one of my Reset and Restore classes before at OS Institute or tried out one of…
Let’s just keep thinking about tacos
This Cinco de Mayo is a bit different from those celebrated in the past. Gone are the days of heading to your favorite taco joint…
The ancient tool you need to add to your arsenal
Thousands of years ago, people could be found swinging various club-like items for physical and mental fitness in preparation for battle (and maybe for a…
Do you want to Become Bulletproof?
You may not know this, but this week something pretty cool is happening at Original Strength Institute. We’ve been challenging people to step up to…
Almond Coconut Bars
One of my favorite combos is coconut and almond. The salty, nutty flavor versus the sweet of coconut. My life is always changing and super…
Middle Tier Membership
Here are your 2 workouts for the week. Alternate between Workout A and Workout B, make sure you give yourself at least 1 rest day…
Dark Chocolate Bark
I have been trying to stay on track with nutrition, but sometimes I find it difficult to curb a sweet tooth. I love chocolate of…
Zucchini Crust Pizza
Super Bowl is right around the corner. It is impossible to watch it without PIZZA! If you don’t want to completely blow your cleaner eating…
Portabella Veggie Burger
Veggie burgers come in many different styles. I am a meat eater. I love a good Angus beef burger, but there are some days that…
Taco Seasoning
Tacos!!! Is there anyone who doesn’t love tacos? There are somany options; chicken, shrimp, beef, or a mix. I love throwing chicken in thecrock pot…
Buffalo Chicken Dip
It’s the time of parties and family gatherings. As a southerner I was told you should never show up empty handed. I have a recipe…
Breakfast Cookies
It’s that time of year when everyone is busy with the added holiday bustle. There is always so much to get done before family gatherings…
Roasted Brussel Sprouts
As an adult one of my favorite vegetables is Brussel sprouts. As a kid I hated them. Everything from the smell to the taste. I…
Red Curry, Butternut Squash, and Leek Soup
It’s getting cooler at night. Sweaters and sweatshirts are making their way out of closets. Comfort food is a must when I have a day…
Apple Pie Smoothie
Fall is here and the cooler weather is on its way! Since we usually do not get cooler weather here in the south, until November…
Broccoli Apple Slaw
Who else loves a good, cool, crunchy side dish? It’s pretty much the perfect addition to any type of grilled meat which also makes it…
Stuffed Pepper Nachos
Sometimes you just need a nice, simple recipe that will hit the hankering you’ve got, right? These stuffed pepper nachos cover the Mexican craving, the…
Tricolor Grilled Potato Salad
This dish is a feat for the eyes. And anything that looks this good is going to taste just as good, right? My eyes have…
Baked Breakfast Quinoa with Plums and Pistachios
It’s July and that means there’s a whole new list of produce that’s in season. Woohoo! Eating produce that’s in season will save you money…
Grilled Carne Asada with Tomatillo Watermelon Salsa
Summer time. when it’s not a million percent humidity here in North Carolina, is classic grilling weather. Naturally, I had to hunt down a new,…
Mini Frittata Egg Bites
Have you seen those egg bites at Starbucks that are all the rage right now? They’re delicious but take a special machine to make and…
Basic Chia Seed Pudding
I run across chia seed pudding recipes often and they’re mainly listed as breakfast foods – probably because they need some forethought and planning (similar…
Dragon Fruit Salad with Lemony Chicken & Butternut Purée
I would consider this a fancier recipe – because y’all know I’m more of a casserole or bowl kinda gal. I need simple and fast…
Sesame Crusted Salmon with Baby Bok Choy
We’ve got our Summer Shred challenge going on at OSi right now and we’ve made a list of foods we’re encouraging participants to try or…
Jerk Shrimp Stew with Cauliflower Rice
Ever just need something different to add to your meal plans? I feel this way often and have to dig for something to change up…
Garlicky Cauliflower Squash Bowls
If you could add all the tastiest things ever into one bowl, it might be this recipe. Just sayin’. With plenty of greens and other…
Cauliflower Rice Chicken Biryani
Here in Fuquay Varina, we’ve got a new(dish) Indian restaurant that everybody has been raving about and we agree – it’s delicious! It’s inspired me…
Spring Veggie Egg Bake
Does your family love a hot, hearty breakfast but it’s not always possible with your schedule? Or you don’t always want to spend a huge…
Holly’s Done With Health Taking the Backseat!
Meet Holly Cohoon! Movement has always been a part of Holly’s life but once kids came along, movement took a backseat. Holly started OS Institute…
Spicy Chicken and Apple Sweet Potato Stir Fry
Looking for a change up in your recipes but still cooking with whole foods? Heres a great new option! With a combo of flavors I…
Comment on Chicken, Leeks and Spinach in a Creamy Wine Sauce by Patti
It’s April! That means we’ve got a whole new batch of produce that has come into season and a whole new menu can be created…
Fried Green Plantains with Mango Avocado Salsa
In the mood for chips and salsa but wanting a healthier version? Get your dip fix with these fried green plantains and mango avocado salsa!…
Chicken, Leeks and Spinach in a Creamy Wine Sauce
It’s April! That means we’ve got a whole new batch of produce that has come into season and a whole new menu can be created…
Benefits of Meeting With a Registered Dietician
During one of our last few 6 Week Challenges, where we support and encourage our members to take steps towards living a long, healthy life,…
Medjool Date Turmeric Latte
If you’ve never heard about it, or researched it, turmeric has numerous health benefits and often times, you’ll see it in things like “golden milk”.…
Loaded Taco Sweet Potato Sliders
I recently ate something at a restaurant that has sent me researching down the rabbit hole of ‘sweet potato sliders’, feeling entirely sure I could…
Coconut Slaw
March is in full swing and two of the foods in season are radishes and cabbage. I thought it would be fun to share a…
Vegan Blueberry Cheesecake Bars
We all know it’s about balance and moderation, right? Well here’s a healthy treat you can feel good about when you do decide to indulge…
Avocado Pistachio Pesto Zoodles
When I stumbled across this recipe, I knew I had to add it to the OSi blog. Not only is it beautiful but it incorporates…
Plantain Chips
Are you good about meal planning but consistently find yourself without healthy snacks and hungry between meals? Try out this recipe, which has a small…
Sheet Pan Sweet Potato Hash with Eggs
Need a protein packed meal but are also serving a crowd? One of my biggest struggles with serving a crowd breakfast (or brunch) is ensuring…