Free Will Conversations

Free Will Conversations #28 – Vegan

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Curious about eating vegan or just shifting towards a more plant based diet? We’re talking all about it this week with Sam!

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🍗🥘🍓FREE WILL COOKBOOK RECIPE🍓🥘🍗

🍗🥘🍓FREE WILL COOKBOOK RECIPE🍓🥘🍗

Cheesy Beef and Broccoli Bake (credit to @healthystepsnutrition)

We make this almost weekly because it’s so easy and great for meal prep!

What you need:
•1 lb lean ground beef 85/15 or higher if you can (or turkey)
•1 large head (about 5 cups chopped) broccoli
•1 large container (about 2.5 cups) frozen garlic mashed cauliflower
•1/2 cup low fat shredded cheddar cheese
•1 tsp garlic powder optional

Instructions:
1️⃣ Preheat oven to 400 degrees.
2️⃣ Brown ground beef and season with garlic powder (optional).
3️⃣ Warm up the container of frozen mashed cauliflower in the microwave according to package instructions.
4️⃣ Chop up the head of broccoli.
5️⃣ Mix browned beef, warmed mashed cauliflower and chopped broccoli together in a 9×13 baking dish.
6️⃣ Bake for 20 minutes.
7️⃣ Remove dish from the oven and sprinkle with shredded cheese.
8️⃣ Place dish back in oven until cheese has melted (3-5 minutes).
9️⃣ Remove from oven, let cool and enjoy!

Tips: Double the recipe for meal prep through the rest of the week

#mealprep
#nutrition
#food
#crossfit
#protein
#eatyourveggies

So excited for these two ladies reaching the 300 c

So excited for these two ladies reaching the 300 classes milestone!! You guys are awesome!!🎉🤩💪🏼
#committedclub
#milestone
#memberspotlight
#womenwholift
#hardworkpaysoffs
#committedtofitness
#dedication
#fitnessmotivation
#gymlife
#makefitnessapriority
#crossfit
#fitfamily
#crossfitfamily
#fitlifestyle
#goodvibes

‼️BRING A FRIEND WEEK - May 6th-11th‼️ Ha

‼️BRING A FRIEND WEEK - May 6th-11th‼️

Have you been stalking our account, waiting for that sign to finally try CrossFit?

This is it!!

One week of FREE classes. Try one class or try a bunch. This is the best way to meet the coaches, see the gym, and experience a class.

🔗 is in our bio to sign up! See you there!!

#crossfit
#trynewthings
#health
#fitness
#movemore
#exerciseismytherapy
#emmauspa

March fitness!!🤩💪🏼🔥You guys rocked thi

March fitness!!🤩💪🏼🔥You guys rocked this month!!🎉😍 Keep this momentum going!

And congratulations to Matt for winning this months committed club gift card to @sweetmemoriespa 🎉😍🧁
#committed
#committedtocrossfit
#crossfit
#dedication
#hardworkpaysoffs
#fitnessmotivation
#gymtime
#allthetime
#makeitapriority
#noexcuses
#fitfriends
#funfitness
#accountabilitypartner
#gymlife
#consistencyiskey
#goodvibes
#movewelllivewell
#emmauspa
#supportlocal
#supportsmallbusiness

🎉🎉MEMBER OF THE MONTH🎉🎉 This month, we

🎉🎉MEMBER OF THE MONTH🎉🎉
This month, we have a Free Will first! Emily is the only member to win member of the month twice! She won a few years ago and surprise, surprise, she still pretty amazing. This time around was a little different. She and her husband welcomed their first child in the Fall last year. She used lighter weights and made adjustments that allowed her to workout all the way through her pregnancy. Then she was back in here as soon as she was able. She made her fitness a priority and it’s because of her dedication that we get to congratulate her again! What a great example for little Everett!!

•What were your goals when you started CrossFit?

When I first started CrossFit, I was looking for something competitive and structured to help fill the hole in my life left by playing sports my entire life.

•How long have you been at Free Will CrossFit?

I’ve been a member for just over 3 years.

•What is one health/fitness goal that you plan to achieve in the next 6 months?

My goals are to keep working towards getting back to (and beyond) where I was pre-pregnancy and I also want to compete in Festivus in the fall of this year.

•What do you do for a living?

I work as an RN on an Observation Unit.

•You have control of the music. What artists/songs will dominate the playlist?

90s/2000s alt rock

#memberofthemonth
#crossfit
#altrock
#nurse
#mom
#boymom
@e.slusser32

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