Member Spotlight: Emma Martino   If you’ve been around the gym in the last month, you may have noticed our newest staff member: Elsa Emma.    (She absolutely loves that joke and is not tired of it)   We are so, SO excited to have Emma on our team as she brings with her a lot of amazing experience, and plenty of early 2000s rap and hip hop jams. If you haven’t had the pleasure, meet Emma!   Q: Tell us a little about yourself and your home life (where’d you come from, when’d you move here, etc.). A:  I am born and raised in Austin, TX and have never left! I went t ..read more

3-ish Ingredient Mediterranean Chicken Bites Crispy, juicy, lemony little morsels that go with just about anything you wanna meal prep. ⁣ Nutrition facts per 4 oz. serving of meat (makes 8 servings): Calories — 202⁣ Protein — 24g⁣ Fat — 9g⁣ Carbs — 3g⁣ ⁣ Here’s what you’ll need: ⁣ ⁣ 2lbs chicken breast, cut into chunks⁣ 2 tbsp arrowroot powder⁣ 2 tbsp garlic and herb seasoning ⁣ 2 tbsp lemon pepper⁣ 4-8 tbsp cooking fat of your choosing, divided⁣ Salt to taste ⁣   To prepare: ⁣ — Dump everything but the cooking fat into a bowl and toss to coat⁣ — Preheat a large high-sided skillet (lik ..read more

Why I became a Nutrition Coach, by Tim Dancy I’ve been in the fitness game a long time. For the last 12 years, whether as a client or a coach, I’ve gotten to experience firsthand the importance of nutrition — both on and off the court, and in and out of the gym.    And my role here today, now, as a nutrition and mentorship coach, isn’t just a matter of physical well-being, but a call to revolutionize an industry marked by disparities.    My journey into the realm of nutrition coaching is a deeply personal one. I, through years of attempting to out-train a poor diet, know ..read more

Programming 101: The Formula for a Great Workout Originally published in Austin Fit Magazine   If the last year has taught us anything, it’s how important fitness is to our overall health and wellness. For more reasons than just physical, moving our bodies does wonders for our mental and emotional health, too. But if you’re like the millions of people across the globe who have made at-home or outdoor workouts their primary means of fitness for the better part of a year — or perhaps you were one of the many folks who scramble-bought the last set of rubber-coated, 8-pound dumbbells in a r ..read more

Member Spotlight: Lauren "Baz" Bazan Though she be small, she be mighty.  Or something.  Everyone, please say hello to Lauren Bazan, our newest (but also oldest?) member and coach!    Q: Tell us a little about yourself and your home life (where’d you come from, when’d you move here, etc.). A:  My name is Lauren but I go by Baz (pronounced Bawz) which is a shortened version of my last name Bazan. I grew up in San Marcos, which is down the road and moved to Austin around 2009 and was here for 6 years until I moved to the Middle East which I just returned from in Januar ..read more

Stay Fit Anywhere: 8 CrossFit Bodyweight Workouts for Travelers Originally published in Austin Fit Magazine   Gone are the days of skating by on youthfulness alone, nourishing our bodies with caffeine and Crunchwrap Supremes, considering four hours to be a good night’s sleep, and claiming a trip to the fridge and back a workout well-done. Rather, here are the days of 3-day hangovers, random onset food allergies, sleeping aids and exercising through the neck pain your pillow caused.   Sadie Flynn: What are the most common ailments of aging, and what are their causes? Kelsy Vick: Wit ..read more

Member Spotlight: Joey Wu & Stella Yan   *Sung to the tune of Love and Marriage* Joey and Stella Joey and Stella She’s a fierce gal and he’s a tall fella This I tell ya, brother You can’t have one without the other   What brought you to Renew and how long have you been a member? Stella: Joey! He’s been doing CrossFit for a couple of years, and in January 2023, I finally decided to give it a shot to boost my mental resilience. Before this, I hadn’t really been into working out, but Renew is such a friendly place for beginners. I did a couple of classes through the BAFF program a ..read more

Wearable Tech Meets Your Kiddo's Fitness Routine   Hey there, Renew families! Ready to sprinkle some magic tech dust on your kiddo’s fitness routine? Let’s dive into the world of wearable tech and how it’s revolutionizing kids’ fitness, including in kids’ CrossFit!   In a world where screen time often wins over sweat time, wearable tech is the game-changer we’ve all been waiting for. According to the American College of Sports Medicine, wearable technology is the top fitness trend for 2024, making it more than just a fad—it’s the future! These nifty gadgets not only track steps a ..read more

Six Ways Sleep Impacts Our Nutrition and Wellness (and Number Five May Surprise You) Our mothers and grandmothers weren’t lyin’ when they said “rest is best.” When it comes to optimizing our performance in the gym, or producing our very best work, or feeling tops at home for our families, we have to sleep. We know that’s easier said than done, especially these days with sleep disruptors at our every turn, but the fact remains – sleep is essential to our fitness and wellness. But what does sleep actually do? What are the ways in which sleep (or a lack thereof) helps or inhibits us? Well, we’l ..read more

Slow Cooker Buffalo Chicken It’s getting hot in here, so make a spicy wrap⁣⁣ Nutrition facts per 1 cup serving of shredded chicken (makes 8 servings): Calories — 382⁣ Protein — 50g⁣⁣ Fat — 18g⁣⁣ Carbs — 4g⁣⁣ ⁣ For the buffalo chicken: Here’s what you need: ⁣ 4lbs chicken breast⁣ 2 12oz jars buffalo sauce (we used one medium, one mild)⁣ 2-3oz ranch seasoning⁣ 8 tbsp butter, cut into pats⁣   For the wraps: Here’s what you need: ⁣ 2 tortillas of your choosing⁣ 4 slices Bibb lettuce⁣ 1 handful of shredded cabbage⁣ 1 handful of julienned carrots⁣ 2 mini cucumbers, sliced into ribbons or lon ..read more