Wreck It Weekend WOD 8/26/16

Happy Friday!  Take a day to get off the couch and crush this leg/cardio circuit.  It will help build some muscle while kicking your fat burning potential into high gear. This is inspired by our superhero ladies of the universe and is brought to you by the always awesome WOD-RX!



The Storm:


6 Sets:

10 Squat Jumps

10 Scissor Squats

10 Wide Squats

10 Half Burpees

20 Ice Skaters

30 Second Plank


The Mystique:


6 Sets:

15 Squat Jumps

15 Scissor Squats

15 Wide Squats

15 Half Burpees

30 Ice Skaters

45 Second Plank


The Wonder Woman:


6 Sets:

20 Squat Jumps

20 Scissor Squats

20 Wide Squats

20 Half Burpees

40 Ice Skaters

1:00 Minute Plank

Getting High on Fruits and Vegetables: Real Juice & Food

You want the juice? We GOT the juice!


What’s REAL Juice & Food?

 REAL Juice & Food emerged, because people in the community asked for it, and are continuing to support it. I, Taylor Norris, REAL Juice & Food Co-Creator, am committed to making healthy food and drinks more accessible and enjoyable in the Monroe area. I am very open to y’all’s feedback, preferences, wants, and needs in developing this brand.

Who am I?

I’m Taylor Norris, born and raised in Monroe, Louisiana. I am a holistic health coach, cleanse specialist, juice creator, raw foods chef, educator, writer, yogi, and light worker. I am currently studying at the largest nutrition school in the world, the Institute for Integrative Nutrition, to obtain certification as an Integrative Nutrition Health Coach.  You can view their Facebook page here:  Institute for Integrative Nutrition if you would like more information!

As a health coach, I guide and support clients along their health journeys by assisting them in balancing their primary foods – spirituality, career, relationships, and exercise – with their secondary food, the food that we eat. It’s wonderful, transformative, healing work. Interested in a consultation? Check out my website tayloranorris.com

How did I get into all this healthy stuff?

I grew up in Monroe, LA eating all the normal stuff. I was blessed with a momma who loves to cook, so many of my meals were prepared with fresh ingredients. That being said, I ate my fair share of pizza, ice cream, fried chicken, burgers, and French fries.

I initially got into juicing after transitioning to a vegan diet at age 22 while I was living in Johns Island, South Carolina. I was at an emotional and spiritual rock bottom, feeling depressed, hopeless, stuck, confused, and very pessimistic about life. I didn’t feel good in my body, and I had no idea how to care for it.

In 2012, I transitioned to a fully plant-based diet. I committed myself to living clean and sober, running and yoga, and began talking about my emotional problems with a wonderful therapist. At first, the results were fantastic. I lost all my excess weight, my skin cleared up, my mood improved, I was super energetic, and I felt more like myself than I had in over a decade.

But then, my life turned. At a higher level of consciousness and health, I could no longer tolerate my dysfunctional relationship and nonexistent career. A traumatic break-up and a rocky reunion with my family of origin compelled me to stuff my painful feelings. I had given up alcohol and drugs earlier in the year, so I refused to use those to cope. I turned to heavy vegan foods and was prescribed psychotropic meditation to medicate my pain.

Fortunately, I was able to step out of my misery enough to volunteer at a therapeutic horsemanship facility in Scottsdale, AZ. A man there made me a glass of fresh carrot and apple juice with his Jack LaLanne juicer. I was immediately hooked. The next day I went to Costco to buy a juicer, and began making juice just about every day.

I took my daily juicing habit to the next level after watching Fat, Sick, and Nearly Dead. It’s a highly inspirational documentary on Netflix about Joe Cross, an Australian man who was obese, lethargic, and suffering from a handful of chronic illnesses. Joe only consumed fresh fruit and vegetable juice for 30 days, while touring the West to learn about the public’s eating habits. He experienced a number of health miracles and disease reversals, and I wanted a piece of that too!

I had gained a ton of weight while emotional eating and wallowing in my own psych med coma, and I knew the juice cleanse would help me reset my unhealthy habits and detox all the drugs I had been on.


I did a 30-day juice cleanse in the summer of 2013 while working full-time as a lifeguard and camp counselor in Colorado. I was working out and running every day. I felt AMAZING and UNSTOPPABLE!

During the cleanse, I took it upon myself to learn how to eat properly once I finished the cleanse, because I wanted to retain all the amazing health benefits I had worked so hard for. I studied the work of Dr. Joel Fuhrman and other leading nutritional experts. I watched every health and food documentary I could get my eyes on.

The information I learned on my first cleanse helped set the foundation for learning to feed myself properly. I am constantly studying nutrition, holistic health, and experimenting on myself to find what works best for me. That means eating in a way that has been scientifically shown to prevent chronic illnesses and reverse the top killers of humankind, including cancer, diabetes, heart disease, and Alzheimer’s.

I’ve learned how to cleanse, and transform my habits so that the results stick and launch me into a whole new level of health and radiance!

I tweak my whole foods plant-based diet from time to time to adjust to changes in my body and my larger energetic context. I now eat a lowfat raw food diet, composed of fresh fruits and vegetables. I have never been more satisfied with a way of eating in my life! My cravings are pretty much nonexistent. I do crave okra and dark leafy greens sometimes, but there are no late night trips to the store to buy vegan ice cream, French fries, or chocolate. I have more energy than ever in my life!

I love juicing for y’all because that means there will be juice for me too, and it helps me stay on track in order to look and feel my very best so that I can be of service to the community.

I am committed to cultivating health, inspiration, and vitality in this town! Let’s transform together!

What’s in REAL Juice?


Exclusively awesome ingredients, love, and high vibes! REAL Juice is made with fresh fruits and vegetables that are sourced from local, organic farmers as much as possible.

What do you mean by REAL?

REAL Juice is real in the sense that it’s only nature’s goodness packaged in such a way as to deliver you with the highest quality, real, living foods that the human body thrives on. This stands in contrast to the processed, engineered food-like substances that line the shelves of most grocery retailers and are served in many restaurants.

On a deeper level, this brand is about remembering who you are. Remembering and realizing your full, limitless, and infinite potential!

It’s about recognizing our inherent nature as spiritual beings. Embodying our innate capacity for empathy, that is, compassion for oneself, others, animals, and all beings. Accepting oneself, others, the world, and what is. And, loving God/the Universe/the Cosmos/one’s Higher Power, oneself, life, and all beings. Yeah, it’s pretty deep, but that’s how I roll.

Why organic?

I choose organic whenever possible to ensure the highest quality drink. Organic fruits and vegetables have been shown to be more nutritious and have greater enzyme activity, compared to conventional produce.

When a plant is grown organically, it must defend itself from bugs and other harsh conditions (e.g. dryness, too much rain, etc.). The defense mechanisms the plant uses to survive are the very same mechanisms that fight cancer and other diseases in our bodies. We call these compounds antioxidants.

Organic produce is also free from insecticides, herbicides, synthetic fertilizers, and other chemicals. The herbicide Roundup is one of the most toxic substances you can put in your body. Concentrating a chemical like Roundup in a juice is extremely harmful.

Environmentally, organic farming is more natural and sustainable for planetary balance, harmony, and cooperation.\

As you all probably know, organic costs more at the store. It is unfortunate that organic farmers have to go to great lengths to obtain certification and are in no way assisted by subsidies and government bodies to provide their produce at a competitive cost.

From a long-term perspective, spending extra money to buy organic is worth it, when you consider the likelihood of spending thousands of dollars on health expenses later.

Why local?

 We’ve got an awesome Monroe Farmers Market with some awesome farmers! The majority of the produce is purchased from Ken and Kathryn Huff who grow all their food organically in Oak Grove. Additional melons have been coming from Charles Holley and Ms. White. Herbs are grown organically by Cindy Kennedy in the Garden District, and by other loving friends who donate or trade with me.


It is extremely important to support local farmers. They are working their tails off to provide an amazing service to the community. They are kind people who are doing things the natural way, largely unsupported by corporate interests and government subsidies. We have the chance every time we buy food to vote with our dollars for what we would like to be available and affordable. I want local, fresh, organic produce at a low cost!! How about you?

Speaking of cost, the price is a lot better when buying seasonally and locally. I can get bags and bags of food and a car full of melons at the market. Spending the same amount of money at the grocery store on organic translates to a couple bags of food.

There are health benefits too! When we buy local produce we are also consuming local microorganisms that will help us thrive in our environment. Eating food from the Monroe area while living in the Monroe area will help protect us from pathogens, allergens, and other influences specific to this area. It will align our bodies with the natural rhythms of the environment and help shape our gut flora and microorganisms that are responsible for our immunity, digestion, and many other processes. These little guys and gals outnumber human cells 10 to 1. Are we human or are we bacteria? That’s another article entirely!

Eating food from California while in Monroe might help us out if we were to take a trip to California. This is essential for parts of the year, but right now we have more options. Go befriend local farmers, and you will receive more than you can imagine!

What about REAL Food?

Prepare for blast off! This party just got started. More yummy delicious creations are on the way. Be sure to check out my page on Facebook, REAL Food & Juice, to learn how to get your fix the healthy, happy way!


Weekend Workout 4/22/16


We are proud to have partnered with WOD-RX to bring you this weeks Wreck It Weekend Challenge!  Check out their Facebook page and their stores for some sweet workout equipment, apparel, and gear.  They are genuinely in it to help others reach their potential and Wreckognize is honored to be associated with such an awesome local company!


The Boss:

the boss

30 Burpees

100 sit ups

30 Squat Jumps

60 Squats

60 Push ups

60 Lunge Twists

150 Jump Ropes


The Sam Jackson:


45 Burpees

200 sit ups

45 Squat Jumps

90 Squats

90 Push ups

90 Lunge Twists

250 Jump Ropes


The Leo:


60 Burpees

300 sit ups

60 Squat Jumps

120 Squats

120 Push ups

120 Lunge Twists

400 Jump Ropes


These will be painful.  Challenge yourself and find the real Grit you have underneath.  Wreck It!
Are Optimized Towards Your Health & Fitness Goals? Get Your Free Personalized Assessment From Onnit Now.

3 Simple Ways to Start a BadAss Day

Happy LyleFirst off, you’re not going to wake up every day feeling like a gladiator ready to ask the world if it is entertained.  It just won’t happen.  Life has a way of messing with your rhythm and putting you in a toxic state of mind.  If you don’t start your day off with the right mind set, then you are at the mercy of the uncertainty of life.  I do not profess to be a guru on how to live your life in the best way imaginable.  I am just a simple recovering drug addict that has found a way to make my next 24 hours have a bit more purpose.  I hate feeling stuck on a hamster wheel that is governed by things outside my control.  I attempt to let go of the stuff that doesn’t matter and focus on the process that I have in place to achieve my goals for the day in front of me.  I don’t worry about the day before and I refuse to stress about crap that hasn’t happened yet.  All I have is today and I plan on making it the best damn day I can.  Here are a few of my go to disciplines that help start my day with a Badass mind frame.

1.  Be Grateful

The first thing that I do is remind myself of how grateful I am to be alive.  The fact that I can breathe, walk, talk, smell, hear, and see are blessings that I am lucky enough to enjoy.  I am thankful for the house I live in, the truck I drive, the job I have, the woman that hasn’t left me yet, my sobriety, and my physical health.  Doing this simple thing reminds me of how precious life is and how wonderful it is to be a part of this beautiful world.  I have effectively tricked my brain into being positive about the day ahead of me.  I can go forward from here with a passionate outlook and the belief that good things are bound to come my way.  No matter your current situation, you can find something to be grateful for.  You might not have what I have and I might not have what you have, but there are things in life that we take for granted on a daily basis.  Tell yourself how grateful you are for your family, your friends, your home, your relationship, your working brain, or the air you breathe.  It can be anything!  Put yourself in a position of positivity that can be built on like the foundation of a house.  Your success starts with being happy with who you are today.  The belief you can achieve your dreams starts with being happy with what you already have.

2.  Spend Some Time to Yourself in Thought

Get your damn mind right.  Spend three, five, or ten minutes contemplating the day in front of you.  Think about what you wish to accomplish and the activities it will take to bring about your success.  Focus on the tasks and not the results.  If you put forth the maximum effort in the plan you have set forth, than the results will take care of themselves.  I take this time to pray.  I speak to the universe and ask for strength in my endeavors.  I ask for the will to carry through the next objective and the ability to handle any adversity that is thrown my way.  I think about the goal I have in mind and I visualize myself reaching that goal.  I try to imagine the feelings I would have after achieving the impossible and revel in the awesomeness that is accomplishment.  I challenge you to see your goal and imagine yourself already being at the finish line.  You will intuitively focus your energy towards the tasks that will help you meet the dreams you have.  Runners can endure longer races if they perceive the end to be closer than it actually is.  This is the same type of mentality.  Believe that your goal is right in front of you.

3.  Cook Breakfast and Eat it

Cooking a good, nutritious breakfast is a very important step for me.  When I skip this step, my days never turn out as great as I envisioned them.  The first meal of the day jump starts your metabolism and provides you with the nourishment you need to tackle the hardships that lay ahead.  You are more alert, smarter, and more energized after a morning meal.  Cooking breakfast yourself also puts you in a good state of mind.  It allows you to control the fuel that starts your day, gives you a chance to spend extra time with your family or test out your creativity with new ingredients.  My girlfriend and I take turns cooking breakfast.  We have turned it into a fun competition to see who can make the better meal.  I always leave the house in a great mood after this morning ritual.

These are just some things that I try to do on a daily basis to help me have the best day possible.  When I start off positive, my day inevitably ends positive.  It will be difficult to start a new routine but I promise, once it becomes a habit, you will feel almost lost without your morning rituals.  Play with your own method and create the morning plan that gets your brain ready for the challenges ahead.  Find the routine that puts you in the best position to have a truly Badass Day.