How CrossFit Bovine is Training through Covid-19

To our Herd – our family and friends,

The Coronavirus is creating worldwide panic, but we wanted to share some good news with you.

First: Being a member a Bovine means you’ve done everything you can to prepare yourself for a sickness; you’ve put your health and fitness first. Strong, fit people are hard to kill, and they bounce back fast. Mess with the Bull, get the horns – watch out Coronavirus!

Second: Luckily, we have the benefit of time. We have friends abroad who are already in very tough positions – some forced to close overnight. However, time is on our side – time to plan, which is exactly what we’ve been doing.

Third: Being a boutique health and fitness center, we have the pleasure to personally know each member. We also carefully coach each and every class and can, therefore, know, with almost 100% certainty who is at the gym, when, and why. We can also know, with almost 100% certainty, what equipment they’ve touched. This environment is intentionally different than most all other gyms. And that advantage helps us keep a more sanitary facility.

Fourth: You, our members, are our number one priority. Our team has spent the last few days collaborating with fellow gyms, coaches, and mentors across five continents on how to best to serve you.

How You Can Help For Now – CrossFit Bovine’s Daily Best Practices

  1. Please do not come to the gym if you feel sick or have been in contact with someone who has symptoms. Instead, email me at with a list of available equipment and space, and we’ll put together a fitness plan for you.
  2. Wash your hands (uh, yup) regularly and avoid touching your face.
  3. The gym is stocked with extra hand sanitizer, Lysol, and other disinfectants. Please use the disinfectant spray and paper towels to wipe down all the equipment after your class.
  4. Don’t forget to register for classes. Log into the PushPress Members app and select “Classes” from the drop-down menu in the upper left corner. We will continue to use our iPad to check into classes for now, but if you prefer, you can ask a coach to sign you in as well.
  5. Spread out — We are a small family with a lot of gym space! Its recommended to keep an average safe distance of 6 feet. While this isn’t always doable, our large facility make it much easier to give yourself some extra room.
  6. Celebrate each other and have fun! Let’s just get creative with our celebrations…. Bootay bumps? Elbow taps? Nods of approval? Let’s see what ends up on Tik Tok!

Our Long-Term Plans

Our team is planning for all possible scenarios, including government-mandated closure due to Covid-19. We WILL NOT stop coaching or delivering fitness and health services if a closure does occur.

It just so happens that we’ve been busy behind the scenes at CrossFit Bovine developing remote services. We’ve had many requests for CF Bovine’s coaching from those who live travel often or live too far away. so we’ve been working on it for a while now.

Because of the recent events, we are changing directions and focusing this entire plan towards you, our current clients, as a way to continue your health and fitness if needed.  More info regarding this will be coming soon.

Fingers crossed, we will be allowed to stay open through this storm. However, if we are required to close, we WILL NOT leave you to fend for yourselves. The last thing we want is for your health and fitness to decline!

If you have any concerns about your membership whatsoever, please reach out to me personally, and we can discuss it. Though, I am very humbled and thankful for the OVERWHELMINGLY positive response from our clients. The Herd is truly amazing, and we will do everything in our power to keep you healthy and strong.

Best wishes,

Ps. If you are not currently a member of the Herd but are interested in learning more about our remote coaching options, please reach out to me.



Healthy{ish} Chicken Quesadillas

Mexican food is a favorite by many. There’s an infinite number of options, explosive flavors, and often leaves your mouth watering for more.

Below, we have a healthier alternative for your typical Chicken Quesadillas. Instead of heating them up with oil or butter, this recipe is oven-cooked and ready to eat in 25 minutes. Let’s get cooking!

Healthy(ish) Chicken Quesadillas | Yields 3-4 servings
1 lb cooked chicken breast, gently shredded
4 bell peppers, finely chopped
1 tsp cumin
salt and pepper to taste
2.5 cups shredded mozzarella cheese
12 large (8″) whole wheat tortillas
Fresh Cilantro
Store-bought Salsa
Avocado slices
A small container for plain greek yogurt
Preheat oven to 375 degrees
In a large mixing bowl, add in the cooked chicken, chopped bell peppers, cumin, salt and pepper. Mix until just combined.
Lay out the tortillas on the baking tray, or as many as you can fit. Fold in half. Sprinkle cheese on one side, then place in the chicken mixture. Place more cheese on top of it and then close the tortilla. Repeat until no more tortillas are left.
Bake for 20-25 minutes, or until the tortilla begins to brown on top.
Remove from the oven and let rest for a few minutes. Garnish with cilantro and avocado slices and serve with salsa and plain Greek yogurt (a healthy alternative to sour cream).

*inspired by , photo from

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Healthy Mac and Cheese

Everybody loves mac and cheese. It’s a childhood favorite, but adults always gravitate towards it. It’s warm, filling, and the perfect thing to eat when it’s chilly outside.

While Mac and Cheese is mostly carbs and fat, it’s important to dress it up a little bit if you or your kids eat it often. Below, we have a recipe for a “healthier” alternative to your regular mac and cheese.

Let’s get cooking!

Vegetable Chicken Mac and Cheese | Yield 4 Servings

2 tablespoons light butter, melted
1 cup fat free milk, or any milk of your choice
8 ounces rotini pasta, cooked and drained
2 cups diced, cooked chicken
4 cups assorted frozen vegetables, thawed (broccoli, peas, etc)
2 cups shredded cheddar cheese
1/3 cup plain dry bread crumbs
1 tablespoon grated Parmesan cheese
Step 1 – Preheat oven to 400°. Combine butter, milk, pasta, chicken, vegetables and cheddar cheese n a baking pan.
Step 2 -In a separate bowl, mix together bread crumbs and Parmesan. Sprinkle over top of casserole.
Step 3- Bake 30 minutes or until heated through and crumbs are toasted.
Step 4- Let cool for 5 minutes once ready. Serve warn. Enjoy!

*inspired by and photo from *cookinglight!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Fruit Salad with Honey Yogurt Dressing

Sometimes, we are craving something a little sweet but don’t want to break our macros by engulfing a large slice of cake, eating a ton of cookies, etc. However, it is hard to find a dessert that is both healthy and satisfying.

Below, we have a light and airy snack or dessert for you; fruit salad with honey yogurt dressing. Share with your friends, or demolish it by yourself! There’s no judgement here.

Fruit Salad with Honey Yogurt Dressing | Yields 2-3 Servings

1 cup plain greek yogurt
1/4 cup honey
1/2 teaspoon vanilla extract
1 lemon, juiced
1 cup fresh strawberries, diced
2 clementines, slices
1 mango, slices
1 apple, sliced
1 banana, sliced

Mix together the yogurt, honey, and vanilla extract in a bowl. Set to the side.
Combine all the fruit together in a large bowl, and then pour the fresh lemon juice on top.
Put the yogurt honey dressing on top of the fruit, or dip the fruit into the honey dressing. Enjoy! Keeps up to three days.

*inspired by
*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

The Best Winter Salad

The holidays are here in full force. Mashed potatoes, sweet potato casserole, and all types of pie come out to play, but we often forget our greens.

Although steamed broccoli can be served at the table, sometimes we want a little something more enticing. Below is a recipe for a winter salad which you can add chicken or any sort of protein to spice it up.

Kick your feet up, throw all these ingredients together, and enjoy an easy, winter salad recipe. Let’s get mixing!

The Best Winter Salad Recipe | Yields 6-8 Servings Ingredients
1/4 cup honey Dijon mustard
3 tablespoons white wine vinegar
3 tablespoons minced garlic
2 teaspoons coconut sugar
1/2 cup vegetable or grape seed oil
10-12 oz spring mix salad greens
4 oz of freshly washed kale
2 medium green apples, thinly sliced
1 cup dried cherries or cranberries, no sugar
1 cup pecan halves
1/4 cup thinly sliced red onion
1/2 cup feta cheese
Mix together mustard, white wine vinegar, garlic, sugar, and oil together. Set to the side.
Toss together salad greens, kale, apples, dried cherries or cranberries, pecan halves, red onion, and feta cheese. Once well-mixed, pour on the dressing and toss.
Serve and enjoy!

*recipe inspired by and photo from

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Paleo Stuffing

Most people’s favorite carb is bread. Around the holiday season, there seems to be endless amounts of bread-options: Hawaiian rolls, stuffings, pumpkin French toast, rolls with garlic butter, etc. However, sometimes it’s hard to find a healthy recipe for your favorite Thanksgiving meal.

Below, we have a Paleo-Approved Stuffing Recipe. It’s easy, incredibly tasty, and is pretty dang healthy.

Gather up all the ingredients and let’s get cooking!

Thanksgiving Paleo Stuffing | Yields 8

2 tablespoons coconut oil
3 cups white onion diced
2.5 cups celery diced
1 cup mushrooms diced
1 cup gala apple cored and diced
4 teaspoons poultry seasoning
1 teaspoon salt
1 teaspoon black pepper
2 cups almond flour
2 eggs whisked

Preheat oven to 375 degrees F.
In a large pan, heat up coconut oil. Throw in the white onion, celery, gala apple, mushrooms, poultry seasoning, salt, and pepper. Mix with coconut oil until the celery is almost transparent.
Remove from pan. Place everything in the pan to a 9×9″ baking dish. Stir in almond flour and mix. Add in the whisked eggs and mix well. Bake for 45 minutes to 1 hour, or until crispy and golden.
Remove from oven and let cool. Dress with parsley and serve!

*inspired by

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Healthy{ish} Sweet Potato Pie

Bring on the parties and yummy side dishes! Stuffing our bellies with delicious foods and delectable goodies is a great way to start off the holiday season, and we cannot wait.

However, sometimes we want something a little different on our dining room table. Sweet potato pie is pretty popular, but we added a healthily flare to it to further entice your taste buds.

Let’s get baking!

Sweet Potato Pie | Yields 6-8 servings


1 9-inch pie crust
16 oz sweet potato puree
1 cup coconut milk
2 tsp pure vanilla extract
2 tbsp vegetable oil
1/3 cup maple syrup
2 tbsp coconut sugar
2 tsp cinnamon
1/4 tsp cloves
2 tbsp ground flax
1 tsp tsp salt

Preheat oven to 400 degree and set pie crust to the side.
Blend the potato puree, coconut milk, vanilla, vegetable oil, maple syrup, coconut sugar, cinnamon, cloves, ground flax, and salt together until completely smooth.
Once mixed, pour the filling into the crust and then bake for 30-45 minutes on the center rack.
After slightly golden, take out the slightly-underbaked pie, and let it cool.
Once completely cooled, place in the fridge, where it will firm up and maintain a smooth texture overnight.
Enjoy the next day!

*inspired by, photo from

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

The Easiest Homemade Rolls

Holidays are here, and we cannot stop dreaming of carbs. Often, it’s hard during the holiday season to avoid breads, pastries, and desserts, and that’s totally okay– keeping your heart and belly full is the foundation of the winter season.

Below, we have an easy, buttery recipe for the most perfect rolls. There’s a couple healthy substitutes, but we kept the integrity of the rolls the same.

Let’s get baking!

1 cup unsweetend almond milk, heated up in the microwave until 100 degrees
1 cup butter, divided
1 (1/4oz) package active dry yeast
½+ cup warm water (110 degrees)
½ cup coconut sugar
2 large eggs
1 teaspoon table salt
5 cups flour

Once coconut milk is heated, place in a saucepan on the stove and throw in the butter and mix until melted.
Stir together yeast, warm water, and a tablespoon of coconut sugar in the coconut milk mixture. Let stand for five minutes.
In another bowl, beat the eggs until well-mixed and then add in sugar and salt until just mixed.
Combine the egg mixture with the water mixture. Then add in flour until well-combined.
Cover with plastic wrap and let chill for 2-8 hours.
Turn dough onto a lightly floured surface, and roll dough until smooth. Make palm-sized rolls and place on a lined cookie sheet. Set to the side for 30 minutes.
Preheat oven to 375 degrees and bake for 10-12 minutes or until golden brown. Let cool for five minutes then enjoy!

*inspired by and photo from

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Anti-Holiday-Bloat Juice

It’s the last month of the year! Wow- 2019 sure flew by us, huh? While the Christmas holidays are approaching quickly, some people still feel heavy from their Thanksgiving feast — which is okay and natural!

While we have talked about the horrors of juice cleanses on the blog here before, we ruled that drinking a healthy juice (as in, no added sugars) to kick-start your meal is perfect. However, remember that juices are NOT a meal replacement.

Below we have a green detox juice that is light, airy, and naturally sweet! Let’s get juicing!

Anti-Holiday-Bloat Juice | Yields 2
2 cups packed baby spinach leaves
Handful parsley leaves
1 medium green apple, rinsed, peeled, and cored
1 large seedless cucumber, diced
1 tablespoon freshly grated ginger
1 teaspoon lemon juice
Half a can of pineapple chunks, no sugar added
After everything is ready and diced, throw all the ingredients in a blender.
Once everything is thoroughly mixed and you cannot see any bits of food, pour into a cup and enjoy!

*inspired by and

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

5 Ingredient Chicken Rice Casserole

Everyone loves meals that are cheap, are easy to make, and are something that everyone will love.
While cooking chicken and making rice separately can still be easy to whip up, sometimes we just want everything to be cooked together with the least effort possible.

Below we have a recipe that hits all these criteria, and only takes a few moments to throw together. Our 5 Ingredient Chicken Rice Casserole will leave your mouth watering. Check it out!

5 Ingredient Chicken Rice Casserole
Yields 4-6 servings | 1 hr 30 minutes
4 chicken breasts
1 cup of uncooked wild rice
1.5 cups water
1 can of onion soup mix
1 can of cream of mushroom soup
Shredded cheese
Preheat your oven to 350 degrees.
While that is warming up, spray a deep pan with cooking spray. Then, place the chicken breasts in the pan. Season with salt and pepper to your taste.
Dump the uncooked rice ontop of the chicken. After that, pour contents of the onion soup and cream of mushroom soup onto the chicken and rice mixture.
Cover with alminum foil and bake for an hour and 20 minutes or until the rice is completely cooked. Before serving, sprinkle with shredded cheese.
Serve warm. Enjoy!

*inspired by

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!